CrossFit Jaguar: Mobility and Overcoming Limitations (a 3 part series)

by Paula Jager CSCS as published in March Natural Muscle 2011

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Regular readers of this magazine will certainly attest to the fact that there are no shortages of articles on strength training, metabolic conditioning and nutrition.  If you have ever plateaued in your training or thought you’dreached your ceiling of potential it could be that you are literally “stuck”.  What often gets neglected in the equation of complete health and fitness is our mobility or flexibility.

Of the ten general characteristics of fitness—strength, cardio respiratory capacity, stamina, power, speed, coordination, accuracy, balance, agility, flexibility/mobility has the greatest capacity to limit the other nine.

As with anything else in fitness or life for that matter there is not “one best method”, there are usually a few excellent paths that will lead to the same improved circumstances or results.  In a three part series I will touch on Pilates, Yoga and Mobility Wods and the benefits of each.

Any of these are to be considered “supplements or compliments” to a solid strength and conditioning program and not a “substitute”.  They should be seen as part of a larger fitness regimen and not a complete system of fitness.  They can be done on the same days, off days or as “active rest”.

Anyone having read my previous articles knows that I am a hardcore CrossFitter and a big advocate of strength training and intense metabolic conditioning no matter the program one trains with.  I am not however so myopic in my views to not realize there are other disciplines that will blend very well and actually enhance the chosen strength and conditioning program. One of those programs is Pilates.  Consequently both Crossfit and Pilates have their origins in gymnastics.  While they are vastly different there are more similarities than actually meet the eye.

Pilates was originated in the early 20th century by a man named Joseph Pilates, a former gymnast and boxer.  His frail childhood inspired him to pursue a path of lifelong fitness.  His main goal was to return bodies to a functional level, strengthening the muscular system from the core, with an emphasis on the postural and stabilizing muscles.  The use of functional movements and the ability to control your body under a large variety of demands will lead to improved health and fitness.  Bodyweight movements are incorporated as well as more advanced gymnastic skills.  These basic functional movements of pushing, pulling, squatting and rotating all require our bodies to work with optimal function, a full range of motion in the joint and stability.  Many of us, through years of sitting behind a desk, in a car and on a couch have “unlearned” these basic skills leading to imbalances and dysfunction.  As well as those who have primarily trained the anterior chain while neglecting the posterior chain of our bodies.  Pilates is one method that aims to return us to that functional level.

It can be the perfect foundation for a serious strength and conditioning program as well as a compliment to one.  It will set up the body optimally, restoring muscle balance and aiding the recovery process.  Some of its principle guidelines are spinal stabilization, joint mobility, and posterior chain engagement.  Pilates, as does the CrossFit method, believes the body works as a whole functioning in an integrated manner and not in isolation such as in bodybuilding.  While Pilates does use various “machines” they are minimalist and basic equipment which recruit the body’s stabilizers and are relevant to proper functioning.

Three ways to incorporate Pilates would be:

Attend a group class—they should have all the equipment you need

• Private Lesson—the best way to learn although the priciest


• At home—you will need a video and props and should have some experience before setting out on your own

 

If you want to perform your best in life and sport you need to have a strong, stable and mobile foundation.  Addressing and correcting joint issues and imbalances is also important for injury prevention.  By activating your core, becoming dynamically flexible, engaging your neuromuscular system and aware of where and what your body is doing in space can be accomplished by a Pilates routine which will ultimately enhance the efficacy of a strength and conditioning program.

Stay tuned for next month when we explore another avenue to the same destination . . .