Alright athletes. Many of you have recently seen me doing a weird test with the coaches….stepping over a hurdle, lunging on a narrow board, measuring flexibility, etc. The test is called a Functional Movement Screen (FMS) and I have been practicing on the coaches to make sure all the kinks have been worked out before I do the test on YOU. Now it’s time to get this screen started at CFSB to get all of you moving and training your bodies in the best way possible. No more dysfunctional training at CFSB!
What is the FMS?
The idea of a movement screen began in 1995, looking at human movement patterns in relationship to functional performance and injury prevention. Gray Cook and Lee Burton have refined this idea and created the FMS for healthcare/fitness professionals to use with their athletes in order to avoid dysfunctional training and create better athletes. The tests were chosen based on basic movements so that healthcare/fitness professionals can identify imbalances, weakness, asymmetries and limitations. Then from this information, recommendations can be given to increase efficiency and reduce injury. This screen helps to expose dysfunction and/or pain, which in turn helps to individualize workouts for each athlete based on their results. Although CrossFit is usually done in a group setting, the goal is to make sure that everyone is exercising to their potential and always working to improve as an individual.
How will you benefit from the FMS?
The FMS will give you the following:
- Increased movement efficiency
- Increased performance
- Decreased injury potential
This screen provides an organized way of analyzing how you move. You will be scored based on specific tests which will give you and the coaches a baseline for how you move. Then you will be given recommendations based on your results, such as new ways to stretch/stabilize, as well as ways to modify your workouts until your dysfunction is corrected. Then you will be scored again a month or so later to see if you have made progress. Re-testing helps to make sure the recommendations are working for you, with adjustments made if necessary.
Dysfunctional coaching?!?!
“I am already efficient and a rockstar with the WODs, how will this benefit me?”
Although you are able to lift heavy and complete the WODs with record times, you may be training in a dysfunctional manner. For example, if you can’t lift your arms over head from tight lats or can’t extend your hips fully from tight hip flexors. We all have imbalances (even coaches, including myself)….and working on the little things is not always a priority, even though the little things are a BIG deal. If you continue with this dysfunctional training, something is gonna give. Especially if you have one side that is tighter/weaker than the other. How will you really know if you’re training in a dysfunctional way? Sign up for the screen!
Ron is an athlete at CFSB and he wanted to help introduce the FMS, as well as share his personal experience with imbalances to help emphasize the importance of fixing dysfunction:
My name is Ron Satow and I have been a PT for 30 years. I have worked with athletes my whole career. I have seen trends in sport medicine come and go, one thing that seems to be staying popular is the FMS. FMS started out of necessity at the division 1 athletic level. The athletic training staff (with limited funding) was unable to keep up with athletic injuries, so they would screen their athletics prior to the preseason, identify improper movement patterns , and muscle imbalances then give them corrective therapeutic exercises and monitor the progress. This proved to prevent injuries and improve performance.
Left pec torn...
To explain how this works let me use myself as an example. I had a martial arts accident 5 years ago and torn my left pectorals muscle and labrum. Presently all pressing exercises i.e. push press, wall ball etc. I use my right shoulder more. Because I push more with my right shoulder I push more with my right leg. This carries over to my box jumps, KB swings etc. I do single leg exercises to control this dysfunction. The example below shows someone who put more weight through their right side for years. I know you are not use to reading X rays but can you see how the right side of his knees are more compressed? This is BAD. We do not want this to happen to you!!
....leading to overuse of the right knee. Very little cartilage left in the outside of the right knee, if any.
How do you sign up?
Time slots are available on Mind Body for Friday November 18th and Sunday November 20th, so sign up ASAP. *The screen is most accurate when your body is cold, so please pick a time either 3-4 hours after your workout or before you plan on working out.
1. Click on the Private Training/Elements tab on the home page
2. Select mobility consultation and then search either date for available time slots
3. When you check out, make sure to select the functional movement screen under the “item” drop box
The cost is $30 for a 30 minute session, as well as a follow-up session in about 1- month (date/time TBD). You will be able to pay online after you reserve your time slot. Each session includes the screen and recommendations depending on your results. The follow-up will help to assess your progress and add additional recommendations if needed. If you have any questions, please don’t hesitate to contact me (mkalbrec@gmail.com). You can also check out the FMS website here to read more about the screen.
*Make sure you thank those who have served our country…..Happy Veteran’s Day!
Today is also 11/11/11……which is awesome because 11 is my favorite number 
It’s gonna be a good day!
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Workout of the Day 11/11/11
A. Clean and Jerk 3-3-3
* If you haven’t done your Back Squat 5-5-5 from Monday, do it today instead of Part A
B. For Time:
10 Muscle-Ups (sub with 1 Strict Chest-to-Bar Pullup and 1 Strict Bicep-to-Ring Dip)
20 Ground to Overhead (135/85)
1300m Run
FUNdamentals
A. Hang Power Cleans 10-10-10
B. 3 rounds
45 sec KB swings
45 sec Box jumps
Run 300m
45 sec Burpees
45 Wall ball
Since so many of you from CFSB are in the military, I want to thank you for your services and wish you all a Happy Veteran’s Day.
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