Lagging vs. Leading
If you guys have to hear one more time that I took a Mobility Seminar with Kelly Starrett a few years ago you’ll kill me I’m sure … but you guys, I never was the same athlete or coach after. And now I’m taking Starrett’s next level of classes, an 11-hour Movement & Mobility Level 1 followed by a full weekend seminar: 20 hours of life-changing stuff that you will NEVER hear the end of.
An hour into this L1 and I already want to tell you everything, but I will only mention the most basic of basics; a basic that CFLA has already shined a spotlight on: the fact that position is king, and should always be king. If you are a professional athlete or even a highly competitive elite amateur athlete I may listen to some counterpoints to this, but for the regular, everyday athlete, you cannot convince me otherwise.
Starrett’s first definition of fitness (beyond the normal, objective answers depending on perception and sport) is to “come out unharmed.” That’s right. Good fitness should not be painful other than normal soreness. Good movement is robust. And if you are feeling pain, you’re body is letting you know too late that something is not right.
Starrett defines pain as a lagging indicator. Your mind and your body can mask and delay pain to get a task done. Pain lets you know too late. CrossFit is a task-completion model and we are driven by quantitative data to get a job done quickly and with load. Task priority allows us to excuse away good form. Competition exposes faults, but still we compensate for dysfunctional movement to do well. We will convince ourselves that it’s fine because we don’t feel pain in the moment. But then “out of the blue” we have a knee thing that nags. Or some swelling. Or tingling. Our adrenaline can cover up anything in the moment, but we will most likely pay a price later for dysfunctional form, maybe not tomorrow, but sometime down the road.
The main leading indicator is position and movement itself. If we can preventatively work hard at correcting and working toward our best personal form, the lagging indicators can be held a bay.
As we keep pushing for a long-term, sustainable fitness practice at CFLA, we coaches will relentlessly push for better position. It’s the whole point of practice days!
If you haven’t had a chance to see the online copy of Box Pro Magazine with Kenny on the cover CFLA highlighted as the evolved and mindful community that we are, check it out here.
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups (Scaled Jumping Pull Ups)
6 squat snatches, 95/65 (Scaled 45/35 – power snatched ok)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 (Scaled 75/55)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 (Scaled 95/65)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 (Scaled 115/75)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175 (Scaled 135/95)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185 (Scaled 155/105)
*If all reps are completed, time cap extends by 4 minutes.
20 Hang Power Cleans (95/65)
4 Burpees …
etc until 2 HPC and 20 Burpees
***Possible suprise element!***
***Subject to change depending on 17.3***
8 RFQR (20s:10s)
Side to side toes to bar
3-Position Clean (High to low), by feel
10-10-10 (BY FEEL, less than 60%)
70% x 3
80% x 3
90% x 3+