Functionality is a buzz word in the fitness industry.  In CrossFit we talk about it all the time as well.  We even have our definition of what a functional movement is (those which 1) mimic real life movements, 2) are innate to us, 3) are safe, 4) can move large loads long distances quickly, and 5) are core to extremity movements).  What happens when you are unable to perform those functional movements due to some issue?  This is a 2 part process:  First the trainer needs to assess the athlete and find out the reasons why these movements cant be performed.  Is it strength, flexibility, injury?  Once this is determined, then the athlete needs to move in a manner which is "as close to perfect as possible".  These means that if there is shoulder flexibility issues when doing an overhead squat then the appropriate movement range would be to only go to the depth where the shoulder form breaks.  Build strength in that proper form, while constantly pushing that outside range of movement.  Strength and flexibility will improve and so will range of motion.  If injury is the issue and proper functionality can not be achieved, move as close as possible to it.  Meaning if the the athlete is unable to use his hips for power then that power will have to be generated in the midsection.  It wont be perfect but when there are variables that impeed perfect movement, the body, the athlete and the trainer will all need to adapt and over come!

MAKE SURE YOU SIGN UP FOR YOUR CLASSES ON MINDBODY!!!!  IF YOU DONT YOU MAY BE ASKED TO COME TO THE NEXT CLASS!!!

FEEL THE BURN!!!!!

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"Pain Cave"

INFERNO Warm-up x 3

Complete the following:

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21-15-9 rep

     "Two-fer" Wall Ball (20#@10', 15#@10')

     Kettle Bell Swings (70#, 53#)

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Rest 5 minutes

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21-15-9 reps

     Power Clean and Jerks (135#, 95#)

     Burpees

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then....

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"L"-Sits

      *How long can you hold in a 5 minute time frame?

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WMOD......Try this test.  Higher demand of upright torso mean more demand of hips!

[youtube https://www.youtube.com/watch?v=icNOo-o7fZQ]

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