Or are you skipping a warm-up altogether?
The second you step foot in the gym, a clock starts. No, I don’t mean the clock on the wall telling you how many minutes of burpees you have left. I mean your training clock.
There’s only so much your body can tolerate/energy you can give in a single session. Everything you do including your warm-up, training session and cooldown count towards your training clock.
Even the time you spend talking counts. Or laying on a foam roller (but not actually foam rolling). You know who you are.
If your warm-up takes as long as your workout, something needs to change. Don’t worry, I used to do the same thing, so I get it. But, there’s hope.
Luckily, most CrossFit classes have a warm-up built into the programming. This not only saves you time but it also takes the guesswork out of it. The problem is that the warm-ups are general because it’s a group class and needs to cater to a wide variety of people.
You, however, are not general. You have specific needs that must be addressed in order to prime your body for the session. This means that you need to do your own warm-up, typically before the class starts.
This can seem like a daunting task. Where do you even begin? Like I’ve said before, in CrossFit, you do everything, every day. Does this mean you should warm-up with every tool in the book?
Well, if you have two hours to devote to your warm-up then hell yeah go for it. More power to you. But, I’m guessing that you probably have work to do and if you live on the Gold Coast then you train at the butt crack of dawn. So, waking up at 3 am isn’t an option. At least I hope it isn’t.
So, what do you do? PRIORITIZE your warm-up so you spend time doing the things that will help you perform better and stay injury-free.
Before you even show up to the class you know what the workout is. This gives you time to determine which areas you need to work on the most. For example, if you’ve been dealing with back pain and its squat day, you’d probably spend time mobilizing your hips and activating your glutes and hip flexors.
Here are the key things to remember about your warm-up:
Your warm-up is a time you should be spending to make sure your body has recovered from previous sessions and is ready for the day. When using the right exercises, your warm-up should help you move better and feel stronger.
If you need help determining which exercises/tools are right for you, send me a message here. I’ll help you figure out which exercises will get you ready for the workout without taking forever.