Living & Training with the Seasons

When the heat settles in Russell our head coach adjusts the programming to suit the season:

Our focus for July and August is on two of the 10 general physical skills Balance and Flexibility. Each of these has a couple of components.

1. Balance

Improving our ability to control our centre of gravity in relation to its base of support

Evening out differences in strength and flexibility between the left and right sides of the body

2. Flexibility

Improving our range of motion and control of that range of motion

Doing things differently to stretch our mind and nervous system

Let’s have a look at a few examples of how we work on these skills.

3. Various Ways to Move

The first movement that may come to mind when thinking of balance in CrossFit is probably the handstand, however many other exercises also make demands on our sense of balance, for example the single leg deadlift, reverse lunge and pistol. 

Single leg and single arm training also allows us to gradually even out strength and mobility differences between opposite sides of the body. Everyone has these differences (even our cat has a preferred “catching” paw which is noticeably bigger) and using weights which are challenging to our weaker side in isolation we encourage that part of the body to catch up to the stronger one.

To improve Flexibility current research recommends 60 sec per muscle group at least 5 times per week. This means that if I want to improve my hamstring flexibility I need to stretch the back of each leg for one minute each and do it almost every day. It seems that just stretching at CrossFit Kyoto before and after class would not be enough then (and ideally we would do additional stretching at home 🙂 . Luckily we can get great benefit from loaded stretching and mobility exercises, for example the Jefferson Curl. 

The Jefferson Curl uses a weight to help stretch out the hamstrings, lower back and even the shoulders and neck. The pull of the weight is not the only benefit of the movement. As we curl back up in the second part of the movement, our muscles are working against that weight and the brain and nervous system are learning that that range of motion can be controlled and is safe. With repeated training in this way that new range of motion quickly becomes normal.

The second aspect of Flexibility is a mental one. CrossFit encourages us to “regularly learn and play new sports” this also includes new movements and new ways of doing things. Often this will feel awkward or even embarrassing but as long as it’s not painful, outside our comfort zone is where we’ll find the most growth. Sustainable growth throughout our lifetime is what CrossFit Kyoto is about, and growth is possible in many directions, even at an advanced age when some physical skills are no longer within our reach.

Join us for training even during the Kyoto heatwave and experience a different kind of training the effect and benefit of which you will notice later on in the year.

4. Important Hydration

Last but not least, remember to stay really well hydrated and have a little extra salt, too.
We recommend to use sea salt or Himalayan salts as they contain all the important essential minerals (not table salt).

The famous Umeboshi (Japanese sour plum), Miso and Soy sauce are great ways to feed the body more than just sea salt: The fabulous fermented foods! (traditionally made with sea salt)

The traditional Japanese summer style dishes have helped us survive many a summer - let's continue making them, stay genki and keep that wonderful tradition alive.