Yeah sorry bout it.  But you gotta get a routine going with your mobility.

5mins a day is considerably better than 30mins once a week.

Around the time that I started down the physical fitness road that led me to CrossFitNZ, I was living in Canada, working as a hardwood floor layer from 7am-7pm.  I also had a 30mins cycle commute to start off the day (in the snow, uphill both ways of course.... :), so it meant my only chance to get to the gym was, Dawn Demons early......

Who has two thumbs and loves getting up at Ridiculous o'clock? These guys!

Who has two thumbs and loves getting up at Ridiculous o'clock? These guys!

It opened at 530am, but I needed to head to work at 630am, leaving me little time for a warm  up at the gym.

So I used to get up half an hour earlier, at 5am, and sneak out to the lounge in the dark to run through a basic warmup routine, then I'd run the 10mins to the gym, thus hitting the weights already fired up and ready to rock!

It looked a bit like this.

1. Wrist circles - 10 each direction
2. Elbow circles - 10 each direction
3. Arm swings - 10 each direction
4. Bow & bend (Kang Squat) - 10
5. Leg Swings - 10 each leg, forward and sideways
6. Perfect Stretch - 10 each leg
7. Scorpion - 10 each side
8. Russian Baby Makers - 30 sec hold
9. Broomstick shoulder rolls - 10
10. Overhead squats - 10
11. Sots Press - 10

We talked earlier this week, about just foam rolling before a workout, and how that is better served at putting you to sleep, rather than prepping you to train!  The above Pre-WOD warmup has some simple suggestions, BUT, if you want to mix it up some days and do something else, be our guest!   You don't have to do the SAME routine, you just have to do something ROUTINELY.

By now you hopefully know our flow routines - lungehip rotation and thoracic.  There's also plenty of other drills you can do, animal movements, empty barbell complexes and more.

Give the above routines a try, and add any of your favourites - as long as they are dynamic, full range of motion, and make you feel ready to train!

Darren Ellis