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Joe Hart
10-11-2008, 10:30 AM
THose of you that workout in the AM how long do you warm up? Squatting...more warm up sets or just knock it out. I remember someone talking about getting the back warmed up more because of the fluid around the vertebrae? I could be way off. I am contemplating AM work outs to free up the evening more. Suggestions would be good. I used to CF WOD in the AM a long time ago and it seemed lethargic to say the least.

Thanks

Jacob Rowell
10-11-2008, 10:56 AM
I split up my workouts between am and pm about twice a week. Honestly, I usually just do my presses in the morning, but I don't feel the need to warm-up any more.

I was always a big fan of warming up for squats thoroughly though. Feels a lot better.

George Mounce
10-11-2008, 11:52 AM
If I am going to workout in the AM I get up at least 1 hour before the workout time so as to just move about and get the fluids in the back and such flowing. I tend to follow the same warm-up every time.

Row 3 min.
Dynamic flexibility movements, followed by static ankle stretches
1 round CF WU (I do HSPU instead of dips)

Then on to the workout.

Derek Simonds
10-11-2008, 01:27 PM
I work out primarily in the morning. I am up at 5:30, downstairs and having a pre workout drink by 5:40 and warming up by 5:50. My warmups are pretty consistent, Dynamic W/U, Eric Cressey Foam Rolling then start the warmups for that particular lift. If I am O/lifting then the Burgener W/U gets thrown in.

I think I am stronger later in the day but workout in the morning for the exact reason you listed.

Donald Lee
10-11-2008, 02:03 PM
If you're stiff and cold, as it is starting to get a little cold, you should probably make sure that you're warmed up with a good jog or time on the rower. You should also get all the movement patterns down good.

I like to wake up about an hour before working out, and I've never had problems with the lower back. You should check out the Spinal Decompression thread under Other.

Garrett Smith
10-12-2008, 06:40 PM
I make sure I'm awake at least a half hour before I work out, usually an hour.

Then some joint mobility, maybe a couple of stretches that relate to the workout, one warmup set, then I'm into it. I'd guess my warmup takes anywhere from 15-20 minutes, depending.

Joe Hart
10-12-2008, 08:23 PM
So rowing 3-5 minutes, DROM, a few sets of KB swings would do it. Maybe some CF warm up too. It has been a long time since I messed my self up. I don't want to start now.

Steven Low
10-13-2008, 06:12 AM
Anything that's full body really (or can be broken down into something simple like push, pull, legs). Burpees are one of my favorites for warmup + pullups or something along those lines. Rowing is great. Anything you want.

Garrett Smith
10-13-2008, 08:52 AM
If there is any place for jumping rope in a workout, it's in the warmup. Lots cheaper than a rower, for sure.

Arden Cogar Jr.
10-13-2008, 09:26 AM
I've worked out in the morning for years.

Normally, I need about 10 to 15 minutes of some form of light cardio - bike, treadmill, elliptical, rower, whatever before I do my yoga and roller routine.

I've also performed a kettlebell circuit like training performing various whole body movements with a 16kg. I got the routine from Tom Corrigon.

Don't know if that helps at all?

All the best,
Arden

Pat McElhone
10-14-2008, 01:36 PM
I train at 0500 during the week. I usually get up about 30min before that, have some black coffee and relax. I do not have a set routine, but always start with jumping rope. Then I will warm up based on what the workout is.

I usually do a CF style WOD this early, they seem to work the best for me. I can not set PRs this early and Olifts are out (I can not miss with the family asleep upstairs). It is not the optimal time for me to train in terms of performance, but it is actually one of the only time I can train. You gotta get it in when you can.

Robert McBee
10-14-2008, 05:19 PM
It varies but along the lines of:

Foam Roller
'Halos', Windmills, and 1/2 Get-ups with a light KB
Hip rotations & trunk twists
'Foot drills' (props to Dr. G here) + ankle rotations/dorsaflexions-extensions
(I would categorize the above as my DROM stuff)

If we need more then:
250m row x 2
Front/Lateral leg swings
PVC Burgener warmup w/extra 'scarecrows' and OHS

That works pretty well even on early, cold morning sessions. A few rounds of punching the bag and/or focus mitts is great too along with some jumprope. I like light barbell complexes also.

Frank Needham
10-14-2008, 06:25 PM
For the past couple years I've worked out solely in the AM. Currently I'm doing the CF WOD. Routine is to hit it at 5am each morning. For motivation I drink 16oz of cold brewed coffee and DON'T do any warm up. I reason it this way: life doesn't give you an opportunity to warm up so I hit it that way, no warm ups. It works for me, I don't have the time to spend on warming up.

Garrett Smith
10-14-2008, 09:28 PM
Frank,
I both agree and disagree with that perspective. I find it much to be like my "meat intake" conjecture...

A lot of meat early in life is better for capacities that relate to improved ability to reproduce, whereas a high meat intake is possibly not productive in the long term for one's longevity.

Longevity is not a priority in our DNA--reproduction is.

No warm-up is great to prepare one to not need a warm-up, especially during the younger years of one's life when the tissues are healthier and more supple. A warm-up that prepares both the nervous system and connective tissues is likely much more conducive to training longevity, in terms of preventing injury of tissues that don't recover as well as they used to.

Extended warm-ups are not desirable, IMO, unless in cold temperatures. WARM is the operative word--if it is hot out and the tissues are warm (either created internally or from the weather), go for it.

I know Jack LaLanne used to say he didn't advocate warm-ups. He also used to do a lot of gymnastic stuff. Now he's doing a lot of machines and BBing style workouts. I wonder if he's also changed his tune on warm-ups. Anyone know?

Garrett Smith
10-14-2008, 09:49 PM
From http://www.jacklalanne.com/bio.htm :

The following is a list of some of Jack’s exercises:

Jumping Jacks – cardiovascular warm-up

Hmmmm, interesting.

Even CF has their "official" warm-up. Of all groups I would think might eschew a warm-up, I'd guess they would...that is, unless a good warm-up would improve one's "work capacity"...

John Vernon
10-14-2008, 10:43 PM
for several reasons I've switched back to am workouts during the week @ 0500.

I'll always do my basic D-Rom plus one or two of the following:
-1k row
- Hatch warm-up routine
- CF warm-up (15 reps/2 rounds)
- 1 mile run

Some mornings I get the extra benefit of shoveling the snow in the driveway...like tomorrow morning for example. I'm so pumped.

Allen Yeh
10-15-2008, 02:54 AM
During the summer I was starting my workout between 4:30 am and 5:30 am M-F. I typically tried to do something along these lines althought day to day I might repeat 1 routine or swtich to the next.

1. row 500m or double under/singles practice or calinstenic warmup (15 seconds of various exercises for 2 minutes total)
2. pre-hab/mobility/movement prep/foot mobility drills/dynamic stretching type stuff, this would vary according to what I was doing that day
3. gymnastic stuff - chins, dips, l-sits, handstand holds...etc
4. Burgener warmup if it was a Oly day