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January 11, 2008
The Nine Movements
I'm away at the CF certification seminars going on this week (Thu-Sun) and can't help but reflect on the importance of the nine movements.
CF is built around nine fundamental movements:
Shoulder Press
Push Press
Push Jerk
Squat
Front Squat
Overhead Squat
Deadlift
Sumo Deadlift High Pull
Medicine Ball Clean
The first move in each three-move progression lays the foundation for subsequent moves in the progression. To the extent that there are shortcomings in the initial three moves (squat, shoulder press, and deadlift), the latter moves will suffer, if they're even possible at all.
Even without load (the largest load introduced in any of these movements is 20# for the medicine ball clean; all others are initially performed unladen or with a dowel), these moves offer endless challenge, variety, and programming possibilities.
Embrace these moves! Mastering them is your quickest path to fitness (along with solid nutrition).
Post your favorite of the nine movements, along with an explanation of why, to comments.
Posted by Mike Minium at January 11, 2008 11:47 PM
Comments
the deadlift - because I Find myself deadlifting heavy crap all the time at work. The more I can get on the bar with good form, the easier my job will be on me in the long run.
Posted by: wyatt at January 12, 2008 8:10 AM
New fan of the front squat. I like it because I feel as though its a hard one to cheat....and I do a lot of cheating via my form on accident when I fatigue. If you have bad form or aren't stong enough to do the lift in the front squat, you end up having to dump it. It's all about honesty folks...because you're not cheating anyone but yourself.
Posted by: Patrick at January 12, 2008 5:13 PM
I'm partial to the moonwalk, myself. That's the unlisted 10th CrossFit movement. I will often wear a silver glove while moonwalking to help with hip extension.
If I had to pick one of the movements above, I'd pick the clean. It's hard to do and it has a deadlift and a squat in it. Good times.
Posted by: TomC at January 12, 2008 5:22 PM