Many of our members that have visited other CrossFit facilities on their travels as well people that have come to Elysium after being a member at another space sometimes ask us a question.

How come we don’t spend more time on warming up or doing mobility work?

Most of you should be familiar with the standard schedule of a class looking something like this...

Warm up: CrossFit warm-up x 2
Strength: Back squats, 3x3
Metcon: AMRAP 15 minutes, 10 burpees & 10 thrusters (95/65)

If you look at a standard class we normally only allow for 5 or so minutes of warm up time and dedicate the other minutes to strength & metcon. I know that there would be many trainers both in and out of the CrossFit community that would damn us for this programming.

So why do we do this? A proper warm up is something that is different for every person. Some athletes with specific mobility issues may need to show up and spend an extra 5 minutes foam rolling their hips so they can squat properly. Another might need to spend time doing some re/pre-hab type exercises for their shoulders before diving into a set of push press.

We have therapy bands, foam rollers of various densities, lacrosse balls and lots of space to stretch out and move. As well there are coach’s that can recommend various warm up techniques that can help you specifically.

So when can I do all these exercises and use the mobility tools, if it isn’t programmed into the class?

What many of your fellow athletes have discovered is that there is some benefit to showing up to class early and starting their specific warm up a little before class starts. Many people will show up 5-10 minutes before the scheduled class time and start foam rolling or stretching that specifically helps them better prep for the days plan. Spending some extra minutes doing targeted movements before class, then as the hour turns they jump right into the CrossFit warm up or what ever the planned warm up happens to be. Doing this can help get through that portion a bit easier and faster allowing more time to get working on that new back squat PR.

I know sometimes schedules can get crazy and there will be times where you roll in just at the beginning of class, not allowing for the “extra stuff”. Many members that this happens to will grab a foam roller or band and AFTER they have finished the CF warm up and IN-BETWEEN warm sets of the strength movement they will be rolling and adding to the warm up for themselves.

After doing this for a while you will find what warm up practices fit you best and what prepares you the most for any given day. The “CrossFit warm up” that we program almost daily should be viewed as the minimal warm up that you need for that day. Always remember the coach’s are available to give information and answer questions. If you need to know what to do to help loosen those hips or help those tight shoulders, the coach can help lead you in the right direction.

Remember that we don’t do mobility work because everyone needs something different and you know your body more then us, making it your repsonsibility. Next time you are standing around for 10 minutes before class talking and not doing any extra mobility work... be prepared for a little smart-alec reply for when you tell the coach your hips feel super tight in those squats.

If you need more info on different warm ups or more thoughts on what ot add to your mobility program check out Mobilitywod.com

Coach P