This week, join me in our Moov Better Mobility WOD 5 as we focus on the rotator cuff and shoulder stability.
This week, join me in our Moov Better Mobility WOD 4 as we focus on opening the shoulders and massaging along the thoracic spine.
This week, join me in our Moov Better Mobility WOD 3 as we focus on opening the hips to improve our squat depth, and rolling out the IT band to reduce knee pain.
This week, join Michelle Chinatti in our Moov Better Mobility WOD 2 as she focuses on lengthening the hamstrings, rolling out the quads, glutes, and rolling along the spine and neck.
This week, join me in this week’s Moov Better Mobility WOD 1 as I focus on opening the ankle joint and relieving plantar fasciitis and achilles pain. The feet, achilles, anterior tibialis, and calves provide a solid foundation for most of the functional movements we do in our daily lives.
I’m sure you’ve noticed that we use yoga-inspired warm ups before the Workout of the Day (WOD). We also leave time at the end of every class to roll out fatigued tissues using Yoga Tune-Up Balls® for active recovery. But who cares? You’re a Cross fitter not a Yogi, right? Wrong. You’re a human athlete. Wanna become a better CrossFitter? Then understand your humanness first. Some of the simplest principles are integrated into a 5000+ year old practice called yoga. Here are just a few of them.
One breath, one movement.
A vinyasa or “flow” links breath to movement. Inhale up, exhale down. It’s when you hold your breath, that oxygen concentration in your blood changes. Not a big deal if you’re sprinting, but if you’re at minute 11 and still have a way to go until the end of that WOD, you had better hope you’ve got enough oxygen in your blood to keep you fueled, because your muscle glycogen levels are running out quickly. 1)Busby R. The Role of Lactate Dehydrogenase in Glycolysis. 1999. Available at: http://www.chem.uwec.edu/webpapers_f99/pages/webpapers_f99/busbyrc/pages/background/background.htm. Accessed November 25, 2013 2)Robergs RA, Ghiasvand F, Parker D. Biochemistry of exercise-induced metabolic acidosis. Am J Physiol Regul Integr Comp Physiol. 2004;287(3):R502-16 Whether it’s a traditional 90 minute yoga session or a 20 minute WOD, the cue, “one breath, one movement” goes a long way.
There are 3 planes of movement: Use them all, because balance is key
As 3 dimensional beings, we move within 3 planes: the sagittal plane that divides the body into left and right, the coronal plane which divides the body into front and back, and the transverse plane which divides the body into top and bottom. While we have the capability to move within these various planes, we often don’t. Yoga is exceptionally good at making use of the sagittal plane. This is particularly important considering most of us can go an entire day flexing the spine forward while at a desk or while holding a child, but we seldom make use of spinal extension to keep our spine supple and young. With poses such as cat / cow, cobra, upward facing dog, and bow, the spine (especially the thoracic spine) can ensure you have optimal lung volume, a less painful and more stable back, healthier shoulders and greater range of motion. 3)http://www.marksdailyapple.com/the-importance-of-thoracic-spine-mobility/#axzz3vaUpRjEh Yoga is also quite good at making use of the transverse plane wherein regular spinal twists act to provide length between the vertebrae and restore movement along the spine, decrease muscular pain in the back by lengthening the long muscles (particularly the lats), and compress the internal organs which helps them detoxify. Wanna achieve that CrossFit core tenant of balance? Make sure you’re moving in all three planes, because balance is key.
Control the breath.
During a yoga practice, breathing is primarily done through the nose. Through controlled inhalations and exhalations, the practitioner strengthens the muscles of the diaphragm, optimizes lung capacity, and regulates both heat as well as the heart rate within the body. As we’ve learned more through modern research, this approach to breathing during exercise is still the optimal method 4)http://adamcap.com/2013/11/29/nose-knows-case-nasal-breathing-high-intensity-exercise/. While an uncontrolled exhalation out the mouth does serve to expel CO2 and restore pH quickly in the short term, its long term effects not only increase muscle tension, blood pressure and heart rate through vasoconstriction, but also decrease oxygen delivery to fatigued tissues (due to the Bohr effect) which allows fatigue to set in sooner. 5)Morton AR, King K, Papalia S, Goodman C, Turley KR, Wilmore JH. Comparison of maximal oxygen consumption with oral and nasal breathing. Aust J Sci Med Sport. 1995;27(3):51-5 6)Tong TK, Fu FH, Chow BC. Nostril dilatation increases capacity to sustain moderate exercise under nasal breathing condition. J Sports Med Phys Fitness. 2001;41(4):470-8 So if you’re attempting a TABATA or comp where optimizing oxygen use and controlling heart rate and recovery are key: control the breath, don’t let it control you.
Yes, you’re a sexy strong CrossFitter. A bad ass in your own right, but remember: you’re a human first. Own these principles and discover yourself owning your sport.
References [ + ]
|1.||↑||Busby R. The Role of Lactate Dehydrogenase in Glycolysis. 1999. Available at: http://www.chem.uwec.edu/webpapers_f99/pages/webpapers_f99/busbyrc/pages/background/background.htm. Accessed November 25, 2013|
|2.||↑||Robergs RA, Ghiasvand F, Parker D. Biochemistry of exercise-induced metabolic acidosis. Am J Physiol Regul Integr Comp Physiol. 2004;287(3):R502-16|
|5.||↑||Morton AR, King K, Papalia S, Goodman C, Turley KR, Wilmore JH. Comparison of maximal oxygen consumption with oral and nasal breathing. Aust J Sci Med Sport. 1995;27(3):51-5|
|6.||↑||Tong TK, Fu FH, Chow BC. Nostril dilatation increases capacity to sustain moderate exercise under nasal breathing condition. J Sports Med Phys Fitness. 2001;41(4):470-8|
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