150518 - Safety Through Functional Movement

The term "functional" has been applied to all sorts of fitness regimens. Let's break down what functional means in our world and then see why doing true functional movement is the safest thing we can do.
Functional means:
Natural - the full range of motion squat is a natural movement that small children get perfectly
Universal motor recruitment patterns (core to extremity) - like throwing a baseball: the power is generated in your hips then through the chain of action to your fingertips
Essential - maybe not needed for modern every day life, but certainly was in the past: jumping, throwing, balancing, etc.  
Compound yet irreducible - Multi joint like a pull-up vs. single joint like a bicep curl
Safe post 1 rep max (relative to non functional) - I cannot unsafely overload a deadlift. If I overload it, it won't move. I can however unsafely overload a bicep curl, hip whip it into the start position and tear a bicep doing it. 
Apply these definitions to other "functional movement" and see whether they hold up. 

General warm-up
3 rounds
200m run
10 dynamic sprinter's lunges
10 lunging PVC pass-thrus
10 EB power clean to front squat

Press 5, 5, 3, 3, 3
5 power cleans M:135 F:95
10 front squats
5 push/split jerks

5/3/1 Week 7 Press - Final Week!
Specific warm up
5x 40%
5x 50%
3x 60% 
Work sets
5x 75%
3x 85%
1+ 95%

Michael Reynolds

CrossFit Level 1 Coach