Moving Well?
Movement STANDARDS, NO REPS and training with INJURY
In CrossFit, movement standards and no-reps play a crucial role in ensuring fair competition, maintaining safety, and upholding the integrity of the workouts. Movement standards are established guidelines that define the correct form and range of motion for each exercise or movement performed.
These standards are designed to ensure that you are performing the movements properly and achieving the desired training stimulus. Safety is the priority with movement standards, when you move well, you are moving safely for your body. But why is that important to those of us coming in to do our daily exercise?
Benefits to hitting the movement standards in class workouts:
1# IMPROVES YOUR FITNESS
Each movement in CrossFit is designed to target specific muscle groups and energy systems. By adhering to movement standards, you can engage the intended muscles more effectively, ensuring optimal training stimulus and performance outcomes. This means for example, if a workout contains Wallballs, that the intention is to work on leg endurance while squatting. If we don't squat low enough, we're missing out on the goal of the workout.
2# IT'S SAFER FOR YOU
Movement standards are designed with safety in mind. Following these standards helps you to maintain proper form, reduce the risk of injury, and prevent unnecessary strain on the body. By adhering to movement standards, you can perform exercises in a controlled and safe manner, minimizing the chance of accidents or incorrect movements that could lead to harm.
3# LONG TERM PROGRESS AND HEALTH
By prioritizing proper form and range of motion, you can avoid developing bad habits or poor movement patterns that might hinder your progress or lead to chronic injuries - like a weak back or stiff hips for example.
4# CONSISTENCY LEADS TO EFFICIENCY
Like anything we learn, the more we do it, the better we get at it. This is why consistency in movement is so beneficial, because over time the correct movement will become like second nature to us! The more we practice moving poorly or incorrectly, the more our body will learn that movement and it will be a lot harder to try and correct it.
no reps and training with injury
no reps
⛔ Ultimately, no-reps only apply during competition. This is a way to keep fairness across athletes in their movement standards.
⛔ No-repping yourself during a workout is a good way to keep your own workout integrity and movement standards high.
⛔ A coach may give you a no-rep during a workout to make you aware that you are not yet meeting the movement standards. This is only to benefit you, because we want you to move well and get the full stimulus of the training!
training with injury
🤕 An injury, no matter how major or minor, can be a mental challenge. Trying to keep to the same routine as much as possible will help this. Show up to the gym as you would normally, and the coaches can modify any and all movements so you can still get your training in.
🤕 Injury rehab is very important to your recovery and how quickly you heal. Listen to doctor and/or Physio advice as they can guide you through rehab programs. If it's only a minor injury, speak to one of the coaches and we can formulate some rehab work for you to do at gym!
🤕 At the end of the day, preventing injury by doing the full warm up and cool down is the best way. Use foam rollers and trigger balls to get into any muscular tightness as well!
For more information - Contact us!
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Unit 8/1 Commence Place, Burpengary | 0400 072 132 | [email protected]
