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Old 10-14-2008, 02:36 PM   #11
Pat McElhone
Join Date: Apr 2008
Posts: 180

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.
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Old 10-14-2008, 06:19 PM   #12
Robert McBee
Join Date: Nov 2006
Posts: 69

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.
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Old 10-14-2008, 07:25 PM   #13
Frank Needham
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Join Date: Nov 2006
Posts: 543

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.
"Lack of sleep makes cowards of us all."
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Old 10-14-2008, 10:28 PM   #14
Garrett Smith
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Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368

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 NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
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Old 10-14-2008, 10:49 PM   #15
Garrett Smith
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Location: Tucson, AZ
Posts: 4,368

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"...
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
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Old 10-14-2008, 11:43 PM   #16
John Vernon
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Join Date: Oct 2006
Location: Baltimore, MD
Posts: 115

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.

Last edited by John Vernon; 10-14-2008 at 11:50 PM. Reason: clarification
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Old 10-15-2008, 03:54 AM   #17
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245

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
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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