Power Athlete Nation, it is that time of year again!
THE OPEN IS UPON US
Last year @mcquilkin’s CrossFit Open Warm Ups garnered 1,000’s of hits after each Open WOD announcement. Anyone who subscribes to the Power Athlete forums, or keeps up with our blogs, knows Tex is the MAN when it comes to athlete preparation.
Regardless of your skill level, or competitive domain, the mental and physical approach to game day will make or break your performance. That’s why the correct warm up is absolutely essential to empower your performance.
As is tradition at Power Athlete HQ, we will be leveling up for the 2016 CrossFit Open Warm ups. Tex will be standing by for every CrossFit Open WOD announcement to analyze the workouts. Here’s what he’s putting together for each Open workout:
- A Crack of the Whip
Tex will get your mind right with a motivational preamble
- Pre Warm up Warm up
Directed cyclical movements to stoke the coals and get the warm up started; raise core temperature, stimulate CNS, and elevate heart rate
- Iso Stability Work
Your ability to match isometric tension to the task ahead is the foundation of movement efficiency
- Movement Prep
After Tex identifies primary, secondary, and tertiary movement patterns of the WOD, he’ll map those to our warm up protocols for maximal motor recruitment prep
- Lactate Buffering
When it comes to The Open, “Energy systems” are a small piece of the pie; lactate buffering is ESSENTIAL to continue pushing through the workout as acidosis increases from the stress of the WOD
Everything will be hosted on TrainHeroic accompanied with detailed explanations and movement demos. The Open WODs will also be programmed, so you can enter your scores and see how you stack up against others following the 2016 CrossFit Games Open Warm up protocols.
Better yet, use the activity feed to tap directly into Power Athlete coaches.
The catch? It’s gonna cost you $10 bucks. That’s $2 per warm up assuming there’s only 5 Open WODs. For all we know, there might be 7. That’s the beauty of the open, we don’t really know what we are in for, do we?
Here’s what we do know; you need to go into your workouts with a fighters mindset. If you go into the ring cold, you’ll come out cold… knocked out cold! That in itself is worth the $2.
Ditch the bullshit neck roll, arm circle, air squat warm up. Take a calculated approach to your warm up so you can smash your WOD.
John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.
SUBSCRIBE TO OUR NEWSLETTER
Never miss out on an epic blog post or podcast, drop your email below and we’ll stay in-touch.