About 15 years ago there were only about 3 CrossFit gyms in the state, but now there is at list a gym that specializes in this sport in almost every suburb. I am a Massage Therapist and Personal Trainer, and I do know a lot about building the foundations of a strong body that provides stability that will keep you injury free. My passion is rehabilitation as a Personal Trainer and Massage Therapist.
Almost every month I encounter a client who has pushed themselves beyond their capabilities, resulting in an injury. There is no problem in pushing one’s body to the absolute maximum, but if the body structure is not stabilized, an injury will result. In my opinion it takes about 3 months of developing a body that can handle the fundamentals of what CrossFit has to offer.
Let’s think about the following – if you spend most of the time working on your feet or behind a desk, for example, you will use different muscles and neurons systems from what you need if you want to develop a CrossFit focus. CrossFit is a completely different sort of hobby or sport.
Now I want to speak from a Training point of view about what is needed to prime the body to get ready for the beginning stages of CrossFit training.
It is important that we learn how to switch between the inner core and outer core as a response to either lift or pull. Many clients come in thinking that their core is spot on, but they are often mistaken because what they thought their core was being used for, was in fact their erector spinae and quadratus lumborum. Erector spinae and quadratus lumborum are used for stability at the end, and not before any lift and pull.
Most of the time our muscles are completely out of balance and coordination. It’s important with all muscle work to have good coordination between the left and right side of the body. We must also mention the 3 decimal planes which are - sagittal plane, coronal plane and the transverse plane.
It’s also very important that the body is stretched equally as well - not just the phasic muscles but also posture muscles. It is very important to make sure that all the small posture muscles are strengthened and lengthened as this increases stability, coordination and balance. I have a saying – if your posture is not keeping your body or spine upright, don’t even do the exercise!
Building a foundation before attempting CrossFit will keep you doing this awesome sport for many years, and it will slow the down the injury rate, and keep you in the gym. As you become stronger, and more in tune with your body, you will you develop a more detailed exercise program, and you will less prone to injury.
If your a beginner wanting a foundation in Crossfit or your injury prone, take action and make an appointment and lets together get to the bottom of your goal. a