I know what you're thinking, "Come in cold, leave cold? Duh, there's ice on the ground and it feels like mid-winter in Maine." What am I getting at when I use that expression? Of course the term 'cold' could be used for anything but in this context, I am referring to the state of your muscles, joints, ligaments, tendons, etc. before the warmup in each CrossFit class. To come in cold is easy. It's understandable that most of us drive to the gym rather than run a couple miles to get the blood flowing before heavy squats and a tough metcon, no judgment here. So we're halfway done, right? Not quite. Let's see how the other half plays out.
'Leave cold'. I'm not referring to the reason you make the mad dash to your car that you wish you had parked closer to the door. In this context 'leaving cold' refers to the time you spend after the WOD; stretching and encouraging good blood flow to those muscles you just exhausted with your new Fran PR or those terrible (and I mean terrible) 500m repeats on the rower. After a workout, while you're still warm is one of the best times to reinforce the positive changes of lengthened muscles, improved mobility, and stellar movement positioning that magically happened while you were focused on finishing strong. Don't lose that progress by finishing the last rep, storing your weights, and heading out the door in under 2 minutes. That's not tge PR that we're looking for.
In the spirit of keeping things simple, note your reps, stow your equipment and stretch it out soon after. Find a buddy that you enjoy talking to and build on a new friendship as you mobilize those tight shoulders. See, it's that easy. Not sure what to work on specifically? Ask one of your coaches. We know how you move and what you can improve. We're here to help.