Flexibility is “the ability to maximize the range of motion at a given joint” (Glassman). It is achieved through training that, once again, results in “measurable” changes in the body. To improve flexibility means to “increase range of motion, as well as increasing bone, ligament and joint stability“ (Sefcik). Flexibility is an oft-overlooked aspect of physical fitness. However, a lack thereof can hinder performance in every other general physical skill. CrossFit stresses flexibility both in relation to multiple modalities and in terms of overall fitness.
A comprehensive CrossFit program addresses flexibility training in each and every workout. In some cases the application will be a product of the movement, i.e. elbows up in a thruster or hips back in a squat. Other times we emphasize a specific area of flexibility, i.e. active stretching or various gymnastics movements.
Jump to Support on the rings, Tuck sits, L sits and progressions from parallettes, headstands, handstands, muscle ups, bear crawls, crab and seal walks are all incorporated to improve flexibility.
Flexibility, as much as any general physical skill, is an ongoing process rather than a static point of achievement. Consistent training offers marked improvement that is continuously countered by aging joints.
Mélaine Petit (aka M, aka supergirl) from L’Usine CrossFit in Montreal Clean & Jerks 155lbs. Her previous record…135lbs (+15%). How did she do this? The L’Usine Strength Cycle, designed by our head coach Dom.
Oh! And she also cleans 160 on her second attempt. Another PR!
Last june, I suffered a major injury while playing sport. In fact, I completely ruptured my Achilles tendon. It is said that the Achilles tendon is the thickest and strongest tendon of the human body, but unfortunately for me, it was not strong enough on that particular day. I had my surgery june 25th and I have been recuperating ever since. I have to thank everyone from L’Usine, the coaching staff of Boucherville and all the athletes from Boucherville for their support and kind wishes. The full recovery time for this injury is 6 months involving a lot of physiotherapy in order to recuperate functions in the calf muscle which cannot work during the healing process of the tendon. This time off is and will remain hard for a person like me who thrives on being active. It also serves as a good reminder concerning the approach to a workout and to anything in life for that matter that I always carried with me which led me to this small taught that I would like to share with you.
Injuries are just a part of being an athlete. When you do get back, use them as an extra motivation for those winter days when you don’t feel like working out. Preparation for a workout is just as important as the workout itself. Nutrition and rest are pivotal points, but what about state of mind? How you approach a workout is what separates a good performance from a great one. What would a certain individual badly injured or severely sick do to be at your place with full strength 5 minutes before your workout? In other words..get pissed! You control your intensity and your desire to succeed in whatever your definition of success may be. Every day is a chance to get better. Opportunities presents themselves, but you never know when they can vanish, always attack the task ahead with a purpose.
Don’t let anybody outwork you today.
Marc-André Mireault
Head Coach – L’Usine CrossFit Boucherville
<<Two of the most common questions we are asked at the Poliquin Strength Institute are what books and publications Charles Poliquin reads and what coaches he has learned from. The first question is rather difficult, as Coach Poliquin spends about 16-18 hours every week reading, so his personal library is very extensive. The second question is a bit easier to answer. For example, Poliquin’s mentor in Olympic-style lifting has been, and still is, Pierre Roy. Roy is often invited to the Poliquin Strength Institute to give seminars. Why? Because in the world of weightlifting, Coach Pierre Roy is unquestionably one of the best in the world.>>From http://www.charlespoliquin.com/ArticlesMultimedia/articles/article.aspx?ID=369&lang=EN
Yeah his the one doing the Charles Poliquin seminars of Olympic lifting..!
L’Usine Montreal places 2nd at the Chambly CrossFit challenge. This CrossFit competition was a team event with competitors from many CrossFit gyms in Montreal. The L’Usine team, consisting of Lulu, M, Pat-D and Vince worked real hard and each member reached new PRs! Great job guys! Check out the video
The key to a good Push Jerk in all CrossFit workouts is to “drop” under the bar. If you try lifting the bar, you will run out of room and strength. A quick drop…and lock those elbows. You’ll see in the picture that Chris only lifts the bar with the momentum of his “push” with his legs. He then drops right under the bar with locked elbows.
Dom and Chris took part in the CrossFit Olympic lifting certification this weekend in Toronto. We learned a ton about the Snatch and the Clean&Jerk. You can expect a ton of lifting coming up! Mwwuuuaahhahhahaaha!
Chris and Dom with Stephane Rochet from CrossFit HQ
