Warm Up and Cool Down

Two things that are monumentally important often get overlooked, especially in the class setting, are having a good warm up, as well as a cool down immediately after the workout. The warm up is essentially priming all the tissues for strenuous activity, but also a mode of practicing skills, movement patterns, and strengthening weaknesses. For example, it a someone does 3 rounds of 5 strict pull-ups, 5 toes to bar, 5 air squats and 5 push ups, each day they will accumulate 15 extra reps of each exercise. On the greater scale, in that week they will accumulate 75 extra reps of each movement, which is a significant volume of exercise. Say someone wants to improve their snatch, if they do 5 snatches with just the bar and reach that 75/week, they have the potential to get in alot of extra technique work. The best part is, it only takes about 10 min per day to warm up. However, cooling down is just as important as warming up. Cooling down with a run or row at a moderate to slow pace will help flush waste products out of tissues, as well as fresh nutrient rich blood into the working tissues. This can help reduce soreness, as well as increase recovery. A good rule of thumb is to subtract your wod time from 20 and cool down that amount of time, so if you wod for 15 min you cool down for 5. I personally have been taking this approach for a long time and have notice great things in others that have started it, so give it a try and see how it works for you.