So what does this all mean in terms of a fitness program? How can I work on stillness, core, breathing, posture, play, skills, mental/emotional domains and use functional movements to train properly? How can I get from where I’m at to where I want to go? What fitness program should I engage in to accomplish everything I’ve been reading on this blog? Fear not cliche’-fabricated-reader; the answer is simpler and more accessible than you might think!
The important thing to note is that there is no universal movement practice for everyone. We’re all structurally similar, in that we have the same bones and muscles etc… but we differ in personality, neurology, psychology, and movement paradigms built from hobbies and past experiences. In addition, our bodies all operate slightly differently, responding differently to various forms of nutrition and exercise. On top of that our goals and the purpose of our movement practice might all be slightly different. So it’s a safe bet to say that there are as many movement practices out there as there are people!
One thing we all want from our movement practice, no matter the person or goal, is exposure to as many varieties of movement and intensities as possible. Variety in movement and intensity means variety in training modality, and the more modalities we have the more fitness domains we can train, and the more ways we can express ourselves with good biomechanics. Training at high intensity is as equally valuable as training at low intensities, and everywhere in between. Having the operational capacity to feel your body and mind on any given day, and match that with the appropriate movement outlet will likely result in a more healthy and long lasting movement practice. The alternative of a single intensity, modality, or paradigm is reserved for specific elite-level training of a sport, or in the case of the general fitness practitioner causes burnout from overuse or boredom quite quickly.
We must also consider the efficiency, effectiveness and simplicity of the movement practice we want to cultivate. We don’t want to spend hours in the gym, and we want to see results, all without having to engage in elaborate programs with exotic equipment or at hard to find locations. How and where do we find the largest variety in modality and intensity, in the simplest way possible, at the most convenient locations? CrossFit and Yoga; of course!
CrossFit is a brilliant program. The premise is to teach the practitioner some of the most basic human shapes and movements that will help you succeed in more advanced sports, hobbies and movement disciplines. It prizes high intensity work as the primary model for human fitness. It began as, and still is, an “open-source engine” meaning anyone who has something valid to contribute to the methodology can do so, and their validity can be tested and retested by the tens of thousands of CrossFit boxes around the world. This means the system is constantly evolving and refining “what works” and “what doesn’t” because professionals from all over the world are contributing to and testing the existing system. If you are not currently doing CrossFit; start now.
Increased work capacity through high intensity workouts is a major part of human fitness. However, so is slowing things down. Taking things easy. Feeling your body. Being still. Understanding where you’re at in space, and cultivating mindfulness to ever increasing subtlety of your own movements. Yoga is a highly effective supplement to high intensity training. You cannot cultivate what you’re not aware of; and sometimes CrossFit moves too quickly too often for you, the practitioner, to be aware of the more subtle positions you’re trying to create. Slow down if you want to truly experience them.
Yoga is wonderful for developing more awareness to your own psychological and biomechanical subtleties. The practice creates work with the minimum effort required to achieve movement or postures. In a class you will sync breath to a wide variety of movements and postures that will help promote strength and flexibility simultaneously. Yoga is generally offered as a slow and subtle program so that you, the practitioner, can experience your own physical tightness, thoughts, emotions and attitudes; provided you can quiet your mind to be in the moment to do so! It’s just brilliant! The more I practice yoga, the more I start to see that whoever developed it long ago knew what they were doing!
Coupling CrossFit and Yoga into your movement practice a few days per week is a powerful combination for both the novice and expert movement practitioner. These two movement practices alone can provide someone with years worth of effective fitness and movement application to master because of the breadth of stimulus the combo will provide. CrossFit teaches the hard, intense application of total movement capacity, while yoga teaches the soft, subtle, calm and aware application of stillness in movement. The same biomechanical operations you practice on the yoga mat will translate directly to the gym floor, and vice versa. CrossFit and yoga work so well together, and they are so easy to find that it makes them truly indispensable as a foundation for movement practice today.
Then add in a few days of the movements, sport or hobbies you love! Some examples might be; martial arts, strongman movements, Parkour, tumbling, climbing, surfing, kayaking, hiking, track and field, distance running, dance, tai chi, improvised movements, riding, rock climbing, throwing objects, hitting objects with other objects, farm labor… etc. Use the foundations set by CrossFit’s functional movements and the mindfulness you learn in yoga to apply the proper mindframe and biomechanics to the sports and hobbies you enjoy! Remember long ago, that post on “The Power of Play and Learning New Skills”? Here’s where it becomes part of your movement practice. Customize your movement practice with the things you love to do! This is how you will express yourself and have fun while working out!
Finally, engage in regular soft tissue release, mobility and static-stretching every single day! We haven’t discussed much about this yet, but trust me, it’s worth it!
Then, it is up to you to decide how to put all the pieces together each week. Some people can handle the high intensity of CrossFit more often than some, and others will prefer the quiet of the yoga mat more than the clang of the barbell. Some days you may want to forgo the gym altogether and just get out in the sun and play! Gravitation to one movement practice or even specific exercises within each system is natural, but always continue to work on what you’re bad at. That’s the fastest way to progress. Don’t run from things you suck at, embrace them. Sucking at something is the first step to being awesome at something!
The end result is that we should be exploring modalities of various intensities and becoming practitioners of movement itself, not mindless zealots of disciplines. All movement is valid if done with good intention and proper biomechanics. Starting with CrossFit, yoga, your favorite sports/skills and regular soft tissue massage and stretching is a brilliant way to progress to more advanced movement! In time, you should be seeking to create something truly unique to yourself that defines the widest and deepest expression of who you are as a human being. You will continue to grow and change in life, so should your movement practice. What works for you now may not work in a year or two. So it’s important to branch out, learn new things, constantly try new movements and programs and to expand the way you move! Use what works and discard the rest. Get out there and create a kinection!
Great stuff. Enjoyed the read.
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