Bill Starr, the godfather of weightlifting, wrote an amazing article in the CF Journal about the epidemic of laziness in the fitness community when it comes to proper warm up and stretching (I am no exception). Since we program the warm ups, I know that you guys have to get that done. However, how many of you make the time 10 minutes before or after class to roll, stretch, or mobilize?

Starr says the importance of warming up can’t be understated.  Besides injury prevention, a proper warm up will:

  • activate the enzymes required for your body’s energy system
  • deliver more oxygen to your muscles
  • higher core temperatures enhance the nervous system

He says a proper warm up is broken down to three components: elevating your core temp, mobilizing for the movement(s) in the workout, and finally the ‘warm up sets’ of the prescribed lift.   We program the warm ups to benefit the gym as a whole, but some of you (and you know who you are!) have inflexibilities, mobility issues, etc that need more work.  Some have shoulder issues, others have IT band, and the list goes on.

If I told you to set aside ten minutes in your day, every day, for a month and I could guarantee you a PR in every single lift, I bet 99% of you would jump on it. However, as soon as I reveal that the 10 minutes would be spent on mobility, I bet 98% of you would check out just as quickly.   Our lifts may be complex, but our bodies were designed to perform these lifts.   However, most of us have inadvertently dedicated a good portion of our lives learning poor posture, bad form, and limited flexibility and we now have to actively spend the time undoing it all.

Here’s the deal:  if you have mobility issues that prevent you from doing the prescribed lift correctly, try to come in a little early to work on it.  Otherwise, find 10 minutes before bed, during lunch, while watching your favorite TV show, before you reach for the wii controller, or even while you wait for your Chicken Maison take out.  I promise you, the PRs will come much faster.

Post your mobility demons to comments!

Just a reminder that we’ll be participating in Barbells for Boobs tomorrow! Come dressed in your favorite pink workout clothes!  Don’t forget to register and please help raise money for a great cause!

WOD 10.22.10

Back Squat 3×5

Every 3 minutes sprint 200m

then 4 rds:
Every 90 seconds sprint 100m

14 Responses to “Warming Up”

October 22, 2010 at 6:49 AM

I wish my knee wasn’t still jacked up from that OH squat / run 400m WOD we did last week. This WOD seems like a good one. Hopefully I’ll figure out what’s going on with my knee at the Dr. today.

October 22, 2010 at 7:25 AM

Maybe if you make mobility/flexibility into a contest we will work on it more. I remember in grade school PE class we would do that fitness test that measured our flexibility. November challenge?

October 22, 2010 at 8:46 AM

the gymnast is pitching a flexibility challenge?

November challenge- 500M row…

October 22, 2010 at 9:32 AM

You are such a shit starter! What do you care you won’t even be here in November?!

And p.s. I am not even that flexible, check out my hamstring stretch compared to others….

October 22, 2010 at 10:19 AM

actually, on that note, that is my mobility goat. hamstrings!!


October 22, 2010 at 10:20 AM

Why do you sign your name at the bottom of your post?

Michael H
October 22, 2010 at 11:23 AM

Does anyone have a pink bra I can borrow for Saturday, I think I’m a Double D.

I like Drew’s suggestion 500M row

Michael H
October 22, 2010 at 11:33 AM

When I try to register on Barbell for Boobs at work, I get this error:

Reason: The category of Pornography has been blocked by your System Administrator

October 22, 2010 at 1:02 PM

Michael, Go buy a pink tie and wrap it around your head like the Karate Kid. Try to keep a shred of dignity.

5k Row challenge followed by the flexibility challenge in Nov for the win. Two for one Nov.

Sure thing. You first.

October 22, 2010 at 1:25 PM

I have a pink bra that is going to be garbage anyway. Ill bring it. Also are we registering as a group or individuals?

October 22, 2010 at 1:31 PM

You’ll see if you go through it, but group registration is only if you are paying for more than one person. With individual, you can still choose Intrepid as your affiliate.

October 22, 2010 at 1:55 PM

Oh and By the way NLI registration is open so . . . . .

October 22, 2010 at 2:17 PM

i can’t get on the boobie site. and it’s driving me bananas. i’ve googled it several times to no avail. HOW IN THE HELL AM I GOING TO REGISTER IF I CAN’T ACCESS THE SITE? what i mean is, uh, i really want to do the boobs wod but i’m afraid i’ll miss my chance if i am unable to register. additionally, HAPPY CAPS LOCK DAY!

October 22, 2010 at 3:54 PM

Interesting ideas for the Nov challenge! Keep em coming! I may even pick one!