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With the addition of ROMWOD as an option at CrossFit Banshee we thought we’d try to give a couple of options on how to incorporate it into your training routine.
ROMWOD is a program that is focused on increasing Range of Motion (ROM) in many of the joints that are used in CrossFit Workouts. The ROMWOD program like CrossFit programming provides a different focus each day meaning that it can and should be done daily for the maximum impact.
Option 1: Before or After the CrossFit WOD
Since ROMWOD is a very passive program, it is a great option to do before or after your CrossFit workout. CrossFit Banshee provides a TV in both the front workout area and the back warehouse area with space available to do the daily program. Grab any aids that you may need and let a coach know. They’ll help you get logged into the tablet and help you get started. (Be patient, they may be leading a class too)
Option 2: Active Recovery on a Rest Day
Obviously you plan to stop in and say “Hi” anyway and that is a great opportunity to squeeze in a quick ROMWOD session. No you shouldn’t CrossFit every day, but you can and should ROMWOD. Grab your mat and any other aids and get going. A coach can help out, but honestly after a couple of times getting things going you won’t need any help. But you know we’re here if you need us.
Option 3: Thursday Warrior Routine Session
Each Thursday at the 9:30 AM class we take the time to do the warrior routine as a group. The warrior routine is nearly 1 hr long and really should be a dedicated session. These longer routines are really designed to give the biggest targeted change by sitting in each pose for a little longer than the other days. With only 1 of these each week we want to do this one together. Misery loves company and we love this stuff too.
Option 4: At home Alone
Maybe you don’t like the way you look doing these stretches in a group or you simply don’t have the time to stick around. ROMWOD offers a personal membership that allows you to do this anywhere and any time. You can get an extended free trial session by clicking on the banner below. Trust me we’ll know who’s putting in the ROMWOD time and who isn’t. This really is something that will help you get better. You won’t need to add the CrossFit Banshee membership option for this one. It’ll be on you to provide the space and materials needed to do the routines.
No matter how you decide to incorporate ROMWOD into your daily routine we’re here to help. If you need help getting this in or have any thoughts let us know. Optimizing your Range of Motion will have a big payoff in the movements that we see in CrossFit. Spending a little more time recovering and fighting against yourself less will pay off big time in the long run with fewer injuries and better results.
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