Our Customers traditional heating demystified (stretching, a couple of shoulder dislocation, throat scraper, and so on).
We have seen how the heating actually is a dynamic sequence, made of movements with precise and complementary functions.
Let's try to see if there is something ad hoc for CrossFit®?
Index
1 - Cardiovascular activity
Ok, the jog, the bike ride, the hopping on the spot, i jumping jack: there are. They are used to start the metabolism, and to ensure that those who have to pump blood towards the muscle areas, well – get it into their heads that it's time to do it.
Right now you also start at move your head to the "zone" in which you will find yourself grinding reps on reps, while cursing your coach and the day you clicked on that Facebook ad: CrossFit® test lesson, he said.
2 - Dynamic stretching
I have allocated part of my remuneration so that this sentence is engraved on the walls of all the boxes in Italy:
Not all stretching is the same: and with some you are even worse.
Static stretching (the classic) is indeed your enemy. Studies have verified that reduces muscle explosiveness.
At the corner of the good, however, we have the myofascial release or, if you read English, the PNF Stretching.
It has "only" two advantages. One: it works. Two: its benefits also accompany you outside the gym.
Then: foam roller always with you (before training, but also in the living room while watching Netflix), and get ready to knead those muscle bands. In particular, as we have seen in previous articles, the bands to be worked are:
- from the hip to the middle of the external quadriceps. Then extend the movement to the knee.
- adductors. As above, but inside the thigh.
- piriformis. This is done with a tennis ball.
With the foam roller you can also work on thoracic extension, which does not hurt (especially in view of front squats and the like). The procedure is "simple", but it must be done ABSOLUTELY WITHOUT FORCE.
Arrange the foam roller more or less in the middle of your back (you are lying on the ground, placing your feet on the ground in order to load the weight of your torso on the roller): at this point you raise your arms above your head, extended in a "v" shape, and try to get to touch the floor with the back of the hands. Maintain this position for a few seconds, then move on the roller so that it rises a few centimeters towards the neck, and repeat. Once you have achieved good flexibility in the chest, you can try this movement by holding a stick with both hands.
3 - Hydration (you didn't expect this, right?)
Already. This tip is worth a thousand points, and more "Remember to drink during the day".
Water - needless to say - contributes to all cellular processes. At the same time, our beloved discipline does everything to deprive us, imposing a powerful sweating.
Council: shot at least 600 ml of water 3 hours before to introduce yourself to box. Other good times for hydration: half an hour before the WOD (one glass at least), during the WOD, in the immediate half hour after the WOD.
Eye: they are medium numbers, they depend on build and sweating.
Post-workout beer? It doesn't matter how hydration: It's more of a spiritual thing.
Yes but: a CrossFit® warm up routine?
By now I have made such a head about heating, and you should have no problem composing your own routine. Besides, you will have understood that I am a follower of the Agile 8 method dynamic heating, which is also very good for CrossFit®.
Anyway, summing up:
- jog in place, or knee hugs, or jumping jacks (twenty reps)
- foam roller as if there was no tomorrow (see above)
- if you plan exercises with a position of front racks, also loosen the thoracic compartment (always foam roller)
- if you plan exercises that involve massively pinch (made with three fingers) and wrists, you can include a short dynamic wrist stretching routine (these are those exercises you do on all fours on the mat)
- close like Agile 8: rollover in V-sit, hydrants, mountain climbers, groiner
- close (really) with static hip flexor stretch
Present yourself hydrated and with the desire to split everything, and you should be there.