How Do You Warm Up?

May 23rd, 2010

How Do You Warm Up?

This could be you, if you only stretched more.


Most of us think warming up prior to exercise is somewhat important–though there are a few of you that don’t.  The New York Times recently published an article about the benefits (or lack of) warming up before working out which you can read here.  We changed our warm up protocol some months back so that now the warm up is shorter and involves more dynamic mobility and less bar work than it used to.  Have you noticed an effect on your performance during the w.o.d.s?   Do you have certain things you must do before you get into a workout?  Please post reflections to comments.


Also, I just want to add to the K-Star post on upper body mobility.  It is great to roll around on the ball and break up scar tissue, but it is really important to STRETCH those muscles after.  When you stretch AFTER you perform myofacial release, you can bring the muscle back to it’s original length (or close to it).  Part of the reason muscles get bound up is from doing exercises with imperfect body mechanics and posture.  If you do not change the mechanics and posture, the problem area will remain a problem area.  Ideal treatment for a persistently tight or painful area would start with myofacial release and be followed by stretching and corrective exercises to treat the mechanics and posture issues.


  1. Bad Brad May 23, 2010 at 6:20 am

    There are reasons I don’t completely follow the warm-up progression we do.  Mainly because I’ve been body/brainwashed from the first couple of years.  I think I actually like the previous warm-ups we used to do better.  Even if it was somewhat repetitive –

    1. mobility (which I still do) – the neck is key

    2. sun salutations

    3. good mornings

    4. carioca (sp?)

    5. Rippetoe squat hold/stretch

    I think previous was more basic, but better.  Those basic warm-up routines followed by a few minutes of the specific WOD warm-up I thought worked perfect.

    Somethings I must do –

    1. shoulder dislocates (with the dowel) 

    2. arm hangs

    3. achilles heel stretches – seeing Teddie K (the Unabomber) pop his achilles makes me stretch it – – a lot.

    4. lunge and hold

    So Dawn and Mike, why was the warm-up changed? 

  2. Steve P May 24, 2010 at 5:11 am

    Now that explains why you’re on Team CFO. The same sequence would be a complete WOD for me.

  3. Nabil L May 24, 2010 at 5:20 pm

    Brandon- Those are excellent moves, but possibly a bit too dynamic for beginners.  This one may be a bit more suitable for some.