Katie L. - one of the die-hard 6 AMers!
As you guys know, Ryan traveled to Canada and hit numerous boxes while there. We sat down with him and listened to the things he thought were great, the things he thought were OK, and the things he wasn't a fan of. One of the things he experienced at a couple of the boxes was a different philosophy of warm-ups. The standard CrossFit warm-up consists of squats, push-ups, pull-ups, back extension, dips, and the sampson stretch. Here's the purpose of the warm-up, as taken from the CrossFit Journal 08, April 2003:
We need a warm-up that will increase body temperature and heart rate, provide some stretching, stimulate the entire body and major biomechanical functions, provide practice for basic movements, and finally, prepare for rigorous athletic training.
So as you know, we do this at Evolve with a variety of body weight and movements with PVC. But as we were talking today, we realized that when hitting a WOD on our own, all 3 of us preferred a variety of dynamic range of motion (DROM – remembers this Foundation folks?) and dynamic stretching. We felt it still met the goals stated above, admittedly without the practice of basic movements.
So in our attempt to keep things constantly varied at Evolve, you're going to see a change in our warm-ups. We're going to throw some new things your way and mix things up a little bit. But as always, we want your feedback. Pay attention to how your body is moving. Is this way of getting warm working? Does it meet your needs? Do you enjoy it? We want your feedback. We need your feedback. So try it out and let us know!
Check out this video from Dutch Lowy (www.dutchlowy.com)on dynamic stretching: