Posts tagged crossfit

I: MOBILITY              II: mechanics AKA technique           III motor control I allows II Athletes must have the mobility and flexibility to achieve their best expression of techniques their training program requires. II perpetuates III Athletes that achieve best position (technique) must have the motor control to sustain correct positions throughout training (using correct muscles in correct order).         WHY MOBILITY? 1. Performance! 2. Injury Prevention 3. Injury Recover/Resolution 4. Leads to athlete’s best expression of ideal technique (“Best Fit”)     ONE TO RULE THEM ALL Of the ten general physical skills, flexibility has the greatest capacity to limit the other nine. Conversely, flexibility can enhance an athlete’s ability to further train the other nine. 1. strength 2. cardio-respiratory endurance 3. stamina 4. power 5. speed 6. coordination 7. accuracy 8. balance 9. agility 10. flexibility/mobility     “BEST FIT” 1. There is an orthopedic/biomechanical ideal position from which maximal force can be produced and sustained 2. Is dependent on athlete’s capacity to achieve ideal position 3. deviation from “best fit” is ALWAYS a force production/output compromise that ALSO increases potential for injury 4. if you cannot achieve ideal position, the worst thing to do is go heavy OR fast Good position cannot be reclaimed! 1. Good position is potential potential 2. mid-line stabilization 3. roll out “upstream” and “downstream” 4. mobilize @ position of restriction starting position ——————————-> finishing position                              “the tunnel”   Pain is NEARLY ALWAYS a symptom of movement problems. Fix the movement! WHAT NEEDS FIXING? 1. positioning/setup 2. connective tissue (myofascial release, tack & drag, A.R.T.) 3. motor control (example: letters Y, T, W) 4. muscle (P.N.F.) *If you can’t see change, there is no change.*       STRETCHING IS DEAD – P.N.F. (Proprioceptive Neuromuscular Facilitation) A.K.A. contract/relax stretching 1. mobilize at position of restriction (or end range of motion) 2. find end range, contract and hold 5 seconds 3. release and move into new range, hold relaxed 10 seconds 4. repeat 5-6 cycles     INJURY BASICS 1. The 24 hour rule: you are not healed until you can perform movement AND be pain free 24 hours later 2. Visit a sports medicine/chiropractor specialist!   THERE ARE NO MOBILITY REST DAYS!!!     For more info contact: Aaron Arehart aaronarehart@crossfitcentral.com

I: MOBILITY             

II: mechanics AKA technique          

III motor control

I allows II

Athletes must have the mobility and flexibility to achieve their best expression of techniques their training program requires.

II perpetuates III

Athletes that achieve best position (technique) must have the motor control to sustain correct positions throughout training (using correct muscles in correct order).

 

 

 

 

WHY MOBILITY?

1. Performance!

2. Injury Prevention

3. Injury Recover/Resolution

4. Leads to athlete’s best expression of ideal technique (“Best Fit”)

 

 

ONE TO RULE THEM ALL

Of the ten general physical skills, flexibility has the greatest capacity to limit the other nine. Conversely, flexibility can enhance an athlete’s ability to further train the other nine.

1. strength

2. cardio-respiratory endurance

3. stamina

4. power

5. speed

6. coordination

7. accuracy

8. balance

9. agility

10. flexibility/mobility

 

 

“BEST FIT”

1. There is an orthopedic/biomechanical ideal position from which maximal force can be produced and sustained

2. Is dependent on athlete’s capacity to achieve ideal position

3. deviation from “best fit” is ALWAYS a force production/output compromise that ALSO increases potential for injury

4. if you cannot achieve ideal position, the worst thing to do is go heavy OR fast

Good position cannot be reclaimed!

1. Good position is potential potential

2. mid-line stabilization

3. roll out “upstream” and “downstream”

4. mobilize @ position of restriction

starting position ——————————-> finishing position

                             “the tunnel”

 

Pain is NEARLY ALWAYS a symptom of movement problems. Fix the movement!

WHAT NEEDS FIXING?

1. positioning/setup

2. connective tissue (myofascial release, tack & drag, A.R.T.)

3. motor control (example: letters Y, T, W)

4. muscle (P.N.F.)

*If you can’t see change, there is no change.*

 

 

 

STRETCHING IS DEAD – P.N.F. (Proprioceptive Neuromuscular Facilitation)

A.K.A. contract/relax stretching

1. mobilize at position of restriction (or end range of motion)

2. find end range, contract and hold 5 seconds

3. release and move into new range, hold relaxed 10 seconds

4. repeat 5-6 cycles

 

 

INJURY BASICS

1. The 24 hour rule: you are not healed until you can perform movement AND be pain free 24 hours later

2. Visit a sports medicine/chiropractor specialist!

 

THERE ARE NO MOBILITY REST DAYS!!!

 

 

For more info contact:

Aaron Arehart

aaronarehart@crossfitcentral.com

Mental Strategies from Professional Strength and Conditioning Coaches

breaking-muscle:

Researchers questioned over 100 experienced strength and conditioning coaches to find out what mental strategies they employed with their athletes. Are you using these techniques?

Do you use mental strategies in the gym to improve your performance? Which mental strategies are most important? A recent study from the Journal of Strength and Conditioning Research posed this question to 102 experienced coaches. The answers may surprise you.

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the Triune: Getting Back In The Game

The lovely Jordan Breal is back training with CrossFit Central! 

thetriune:

by: Jordan Breal

“I just want to lift a barbell over my head again.” Did I really just say that? It had been four months since my last CrossFit workout, and I was beginning to realize just how much I missed the simple—but never easy—challenge of picking up heavy things, not to mention…

the Triune: Mobility For The Desk Bound Athlete

thetriune:

by: Aaron Arehart

PART 1 - It’s not your back, it’s your hips!
The first thing a desk-bound athlete needs to be aware of is how sitting affects athletic performance. Not “if” only “how.” When humans sit in a chair, car, or airplane seat for an extended period of time, we do not have…

SeeFit: Road to the Cure 2012: Day Eleven

seefit:

CrossFit Cental. One of the oldest, most well known, and successful CrossFit gyms in the nation. SeeFit stop #11.

This is one that we were all looking forward to and expecting a big turnout from. In itself, it was pretty cool showing up to be greeted by Jeremy Theil (3rd place in the 2008…

Funny $h!t. Don’t take yourself too seriously!

Most men stop when they begin to tire. Good men go until they think they are going to collapse. But the very best know that the mind tires before the body, and push themselves farther and farther, beyond all limits. Only when these limits are shattered can the unattainable be reached.” - Dan Gable

Coach Karen’s 200lbs clean! Way to go Karen! 

Ryan from my TueThur 6:15AM class getting LEGIT air on his burpees!!

Ryan from my TueThur 6:15AM class getting LEGIT air on his burpees!!

People rarely succeed unless they have fun in what they are doing.”
~ Dale Carnegie