Stephanie's Beautiful Arabesque

The importance of a solid warm-up should not be underestimated.  The warm-up sets the tone for the rest of the workout session, i.e. if your warm-up is lackadaisical and unstructured, often times your workout will follow the same trend.  Warm-ups also serve to prepare our bodies for increased physical intensity a number of ways.  This link points out that warm-ups help raise the body temperature by 2 to 3 degrees which:

  • Allows muscles and tendons to become more extensible and easier to stretch lowering the incidence of muscle strains
  • Increases blood flow, which in turn increases in oxygen flow to muscle tissue
  • Increases the temperature of the blood, changing the partial pressure of blood gases (In Layman’s terms:  More oxygen leaves the blood and enters muscle tissue)
  • Raises enzyme and metabolic activity improving the efficiency of muscle contraction
  • Activates neural pathways and speeds up reaction time

Another purpose the warm-up serves is to prepare us psychologically by focusing on the activity to follow.  You’ll likely see activities and exercises incorporated into our warm-ups that not only serve the purpose of raising the body temperature, but help to get you in the right frame of mind to attack the WOD head-on.  Our goal as trainers is to take everyone through a warm-up that leaves you feeling like you can conquer any workout thrown at you and asking for more in the cash outs.

WOD 11.21.09

Make-up WOD for those that missed it during the week.

2 rds:
25 Deadlifts
25 Wallballs
25 KBS
25 Push Press

Post times to comments.

10 Responses to ““I Can Do Anything Coach…Once I’m Warmed Up””

Michael H
November 21, 2009 at 8:56 AM

Where’s the “Like” button :P One thing I’ve never been patient about is stretching and warming up. I’ve definitely notice a world of difference when we incorporate our warm ups!

Thanks for reminding us how important this is

Michael H
November 21, 2009 at 1:29 PM

Cindy (shaking as I’m typing this)
15 rounds 1 push up

November 22, 2009 at 7:13 AM

25 DL 65#
25 WB 14#
25 KBS 1 pood
25 PP 33#

[...] coaching staff at CrossFit Intrepid has recently posted about the importance of proper warm-up as well as given some of you homework to attack particular areas of inflexibility. Upon my return [...]

November 23, 2009 at 9:41 AM

25 DL #53
25 WB #8
25 KBS (small one?)
25 PP #15

November 23, 2009 at 10:19 AM

25 DL 135#
25 WB 20#
25 KBS 1.5 pood
25 PP 75#
17ish minutes of hell

Way to rock the workout ladies! Thanks for the support.

Marcus, thanks for saving my male ego from trying to do this with 95# PP.

November 23, 2009 at 11:31 AM

hahaha that’s my job as your coach, but yeah… that would’ve been brutal.

I’ll be doing this wonderful one today, so I’ll get to see how hellish this sucker really is.

November 23, 2009 at 4:42 PM

Scott – awesome job!, i was getting tired just watching you
Marcus – thanks for coming out and celebrating on saturday

November 23, 2009 at 10:01 PM

2 rounds:
25 DL 135#
25 WB 20#
25 KBS 1.5pd
25 PP 75#

Stephanie – Thanks for the invite, I’m just bummed I missed out on the guerilla burpee action!

[...] gears into a mental “ready-state” that helps enhance our performance.  I recently posted how an effective warm-up not only increases our body-temperature but helps us become psychologically [...]