I believe that in a class, the warm up is the most important part. This is where humans get better. They come for the workout, that is a minor part of the time spent in class. The rest of the class is time for the coach to work their magic.

Proper Warm Up:

-warm/activate the body and all it’s processes


Sweating is a good thing

Joints that will being used need to be lubricated. You must also take into consideration what the people did the day before.

Through experience the coach can imagine what would need to be done to perform the workout at high intensity.

Prevent injury by being aware of such things as:
tight wrists and ankles may lead to sprained wrists and torn Achilles.


Focus on one or two main points that have the “blow your mind” effect. Try and make them focus entirely on one solid thing, several times during warm up. Build a habit of proper neurological connections, and activation activity.

Coach should be anchoring points covered in your warm up in all sorts of directions, life, wod, walking, posture, comfort, circumstances, alternative movements, not only to the workout they are about to do.

Skilled coaches also back anchor by building a past story of what you are currently coaching and connecting to something the clients may have experienced earlier in their life (punching someone, pushing a car out of a ditch, lifting a grocery bag, sport, sex, other exercise, etc…)

This is not a talent. It is something that a coach will have to presently work on. This will be evident in the stuff taught. The easiest way to coach things is to be presently learning. Taking in information and fusing it what they already know. Taking classes outside of the coach’s expertise is extremely valuable.


Sometimes going from a job, or sleeping, to doing a wod may be tough mentally more than physically. It will be the coaches job to make up the difference in energy.

Group dynamic can be used to help you out. Make positive situations out of a big class or a small class.

Coach Nina Sugamori came up with this Diagonal Ketttlebell Swing. This is an example of a movement that is not in the workout, that she made up, to teach the body how to move and control weight through multiple planes of motion.

Looks super funny and irresponsible. BUT, if you try it you can see the implications of the movement relatively easy. Glute activation, Torso lenthening and control in planes of motion including saggital. I personally love it, and it synergistically works with all the other movement drills we do here.

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