CrossFit - Greg Glassman

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. - Greg Glassman

CrossFit is constantly varied functional movements performed at high intensity.

Friday, December 11, 2015

Becoming a Supple Leopard

I have really been enjoying Dr. Kelly Starrett's Becoming a Supple Leopard.  I have been involved in CrossFit for about 6 months and want to get better.  I felt like my limited mobility was contributing to my slow improvement and tendency towards injury.  In the past 4 months I have tweaked my groin, low back and most recently shoulder.

I carefully read through Principles & Theory and Movement Categories.  Starrett's presentation of the material was excellent.  Although I have heard "bend the bar" or "screw your feet into the ground," I had trouble internalizing the cues.  Further although I know that rounding or arching your back is a bad thing, I never had a "formula" for midline stabilization.

Most importantly, I have a better idea of the hierarchy of movements.  An air squat is a category 1 movement during which I start and end in the same position.  A wall ball is a category 2 movement which starts as a squat and then includes a push press.  A clean is a category 3 movement as it incorporates multiple archetypes and the athlete is disconnected from the ground.  If during my air squat my hips do not go below my knee crease, I will struggle even more with category 2 & 3 movements.

I flipped through Mobilization Techniques and Mobility Prescription much quicker.  As of yesterday, I started my mobility program with 4 minutes of couch stretch, 2 minutes of thoracic mobility, and 4 minutes of anterior shoulder mobility.  I will spend 10-15 minutes per day on mobility.

I want to continue my training specific reading with Rippetoe's Starting Strength and am also considering Paoli's Free+Style.

My long term goals to execute a Cartwheel, Snatch and Clean & Jerk still remain, but I have added the baby steps of improving mobility to get into the 7 archetypes and then work through categories of movement.  I must check my ego at the door and remember the tenants of position, then movement, then speed, then load.

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