After a few consecutive hard workouts of the day (WOD), athletes from all over come out to join in the festivties of CrossFit Tolero's Saturday WOD. Every Saturday for existing and new athletes is a day of a good relaxing WOD and a time when they are able to work on the different nine functional movements of CrossFit.
9 Functional Movements of CrossFit
- Air Squat
- Front Squat
- Overhead Squat
- Shoulder Press
- Push Press
- Push Jerk
- Deadlift
- Sumo Deadlift High Pull
- Medicine Ball Clean
These are the nine funcitonal movements of CrossFit and each WOD is based around these types of movements. Have functional movements in every WOD is important as it provides movements that everyone is capable of doing. CrossFit has been created to work from everyone from a toddler beginning to walk to the older generations who do not get much physical activity. CrossFit is for everyone as each WOD and movment is scaled to what pushes that individual. Everyone is different and that is how CrossFit works. One person maybe able to lift twice their weight or the PVC pipe taht has been made. It does not matter as long as that athlete is trying and pushing themselves and improving that is some things as a trainer we look for.
CrossFit brings a sense of community to each box. Everyone cheers each other on from start to finish and everyone is happy for each others successes. That is what CrossFit brings, some may come and go although those who enjoy the atmosphere and those who want to better themselves they keep on coming back for more. Each day is a new suprise for every WOD. To see the faces on each athletes face as they walk in and see the board for the days WOD, you see their hearts drop just a little. When they first see the board the first thought usually is oh this workout will not be so bad. Then the buzzer sounds and within the first few reps they wonder what have they gotten themselves into. Once it is all said and done the relief sets in and they are proud of what they have accomplished as they have proved to themselves that they are able to do something that at one time seemed highly unlikely.
On this Saturday we get to introduce the nine functional movements to these athletes. This is an important part of our training as we can teach the basic movements and proper form. CrossFit is not like other weight programs where an individual perfects one movement, CrossFit is a fitness program that athletes work to improve each movement. Perfection is someting many wish to obtain however will not succeed as each movement or rep can be improved in some way. CrossFit is focused around the entire body and not just a certain body part. The exitement builds of not knowing what to expect each and everyday at the box.
While working on these nine functional movements we see the athletes going through the motion and they themselves do not know what type of workout they are about to get themselves into. Going through these nine functional movements does not sound like much of a workout to many looking in from the outside however, once they get in the circle and go through the form with a PVC who knows how many times, their body starts to hurt and the sweat starts to come rolling off their skin. The movements become part of the challenge as these are movements that individuals do not and are normally not critiqued on during a day to day basis this is what makes the teaching part of the nine functional movements so interesting as those athletes get a workout with just a PVC pipe. While the PVC pipe could weigh anywhere from 1 to 5 pounds moving that piece of material numerous times is exhausting. Once the trainers feel comfortable that the athlete has the basic movement down they are then able to move on to the next step.
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