Flexibility, Balance, Breathing and…Yoga? Part 3

The final installment on yoga discussion is now upon us. We finish off with Power, Speed, Coordination, Agility, Balance and Agility. 

Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

Speed – The ability to minimize the time cycle of a repeated movement.

    Move large loads, many times, quickly.  (The equation is on the board.)  We know how power is a major part of programming CrossFit workouts, and many of our times are slowed because of our range of motion.  In order to get into that full squat (getting that butt below parallel) we slow up at the bottom, but yoga will increase your flexibility so range of motion becomes easier and time is not lost.  Going back to endurance, your breathing will be better controlled so your speed will be maintainable.  Often we start out the WOD strong and fast but start sucking wind and out speed plummets,  work hard (and fast), breath slow!

Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.

Agility – The ability to minimize transition time from one movement pattern to another.

Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.

    All three build upon one another.  You need to have the coordination to perform a snatch, clean, thruster or butterfly pull up.  In order to do them more than once and quickly, you need to increase your agility, and they all require you to have balance.  These three physical skills can all come down to one statement; have control of your body.  We already talked about two primary benefits to including some yoga and those were controlling your breathing and increase your flexibility.  The final one is improved balance.  We all have the ability to do a squat, even one with added weight, yet most of us struggle when it comes to performing a pistol.  It is not so much the strength that is missing, but the balance and coordination.  To do more than one pistol will require agility.  However, if you are lacking in these skills (and lacking in flexibility) the movements we are working on will be more difficult.  The balance that is used in yoga will directly impact your balance in all the movements we do in CrossFit and any movements you do in life.

Accuracy – The ability to control movement in a given direction or at a given intensity.

    Finally we come to the last physical skill.  Accuracy could have been clumped in with the previous three as it’s a complete control of your body.  It is the coordination to perform the movement, agility to repeat it and the balance to hold them all together to hit the mark each time, every time.  If the bar gets out in front of you on a snatch, you are not going to get under it.  If you do not hit the wall on wallball, a lot of energy is lost catching it.  Many movements require accuracy, some movements more than others, so by increasing our balance, agility and coordination, we will begin to increase our accuracy.  This in turn will allow us to be more efficient in our movements, which means less energy is used on wasted movements and missed reps.  Controlling our breathing will be easier and our stamina will not be taxed as much, allowing us to maintain speed for a longer duration thus increasing our power and our improving our Met Cons.

So while many people will criticize yoga for numerous reasons, we need to use the CrossFit mentality and find what works and incorporate it into our daily, weekly or monthly routines.  Since yoga does work for improving our breathing, flexibility and balance, we should be using it for just that.  While none of the trainers have the knowledge nor training for instructing yoga, many of us know someone that does.  I am working on getting a couple friends that instruct yoga to the gym so they can not only get into the WODs, but to also run a few yoga classes.  If you know anyone that would be interested in trying out CrossFit and are able to instruct yoga classes bring them by.

 

There is a possbility that we will be able to have a yoga class on Thursdays starting soon.  As this is when most people take a rest day, I thought this would be the best time to at least introduce the classes.  And now onto the WOD.

Heavy Lifting: Front Squats 5x1

For those that did not come yesterday, we have yesterday's WOD.

3 rounds

500m row

21 KB Swings

12 Pull ups

For those that did yesterday's WOD

At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Comments

[greg]

I'm doing the thruster burpee wod. going for 50 thrusters. Kyle... you in?

[greg]

Nick - Make this blog easier to read.. make the coordination, agility, etc. bold... so i can see it. my 25 year old eyes are struggling.

[Kraig with a 'K']

Great articles Nick. It true that we must have a balance when it comes to these types of workouts, and yoga absolutely fits the bill. Not only will Yoga aid in increased flexibility but your focus and concentration will also be honed as well.

Different types of Yoga can be physically demanding but the emphasis is always focused on the breath. Unlike fast-paced workouts that deal with rapid breathing, Yoga incorporates something called pranayama.

Pranayama, or restraint of breath, is a slow, controlled breathing technique that allows for maximum intake of oxygen into the lungs by fully contracting the diaphragm. The exhale, which is equal in length, expels toxic air while increasing lung capacity for the next inhale of fresh prana.

If you guys have any questions, feel free to shoot me an email at KraigKallmeyer@yahoo.com or you can reach me at 845.454.6511. I look forward to seeing all of you soon.