Workout: Snatch Balance 1-1-1-1-1-1-1
Accessory: 400 meter Run with Vest or carrying Medball
Simple Doesn’t Mean Ineffective
In 1883, Physical Culture enthusiast William Blaikie wrote a book entitled “How to Get Strong and How to Stay So” (coincidentally we have an original copy on display in our whisky lounge library). In it, Blaikie gives a primer on properly warming up. One of the sections offers a sample warm-up for young men. What is interesting about the routine Blaikie proposes is its simplicity. The only thing needed is a set of dumbbells, and that’s it. And even now, 132 years later, the same can still said for how we warm-up…sometimes with, sometimes without, a set of dumbbells.
The goal of any good warm-up is to elevate core temperature and to take the body through a full range of motion about the joints. Often times people think that warm-ups need to be fancy, sexy or ever-changing in order to be effective. That could not be farther from the truth. In fact, many of the fancier warm-ups often detract from the actual workout, especially when it has the potential to tax you beyond the efforts that are expected of you throughout the actual workout. Warm-ups should be simple -simply put.
In April 2003, CrossFit put out what is labelled “The Official CrossFit Warm-up”, which is as follows:
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Note that for a workout that is dip- or pull-up heavy, feel free to substitute here without overtaxing any relevant joint(s).
This warm-up is to be done everyday, with movements added or omitted based on need. Nothing fancy and nothing changing. That said, the common pitfalls seen in warm-ups has always been the same -striving to make it more than it needs to be, whether it be a ‘mini-workout’ or something constantly in need of being changed for the sake of keeping things ‘entertaining’ or fresh’.
Your job at the end of every warm-up is to ask yourself two questions, “Does my body feel warm…” and “Did I take my joints through a full range of motion?” If the answer to either of these questions is No, then please ask your trainer for a few additional warm-up drills to target your individual needs.
Just like good CrossFit programming, there is an elegance in keeping things simple. Remember, simple does not mean ineffective.