Morning workouts and warming up

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