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From the Intrepid Vault: Self Movement Screen

By Sean | In Mobility | on November 26, 2012
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Happy Birthday Xuan!

Last Thursday many of you had your eyes opened by a simple movement test called the Active Straight Leg Raise. About 75% of Intrepids who attended this past Thursday found themselves seriously lacking range of motion and falling short of “passing” this test. I pulled the test from Gray Cook’s Functional Movement Systems website and his book Athletic Body in Balance where he has created a small battery of easy tests to assess the quality of your movement, and the Active Straight Leg Raise is his highest priority test. Here’s a video he put together to assess yourself and to simplify it all you’ll need is keep an objective unbiased perspective or ask another set of eyes like a friend or significant other to provide an unbiased perspective, a PVC pipe or dowel (a broom or mop handle works well too), and some masking tape.  Perform these tests when you aren’t overly sore from a workout as the soreness can alter your results, and if at any time you feel pain during a test please stop, make a note on your scoresheet and let us know.  Depending on the severity we may refer you to seek medical attention.

If you are like me, my results were, well how do I say this…humbling. I found that I fell short on more tests than I’d like to admit publicly, and needless to say I have a lot of work ahead of me to improve my movement. Don’t wait until injury sets you back and forces you to address your issues, be proactive and stay ahead of it as much as possible.  Gray puts it best, “First move well, and then move often.”

Please score yourself and bring your scores in to me. If moving better is important to you then I can help you but your homework will depend on which tests you fail. When we talk about breaking through barriers in your performance, Gray’s simple tests might reveal your weak link (or links in my case) that have been preventing you from your full potential.  Take some time and do the tests and see what areas you can improve on.


WOD 11.26.12

Snatch 3-3-3
Deadlift 3-3-3

21 Comments to "From the Intrepid Vault: Self Movement Screen"

  • AJ says:

    November 26, 2012 at 6:27 AM -

    Happy birthday Commish!

  • Sara says:

    November 26, 2012 at 7:13 AM -

    Happy birthday Xuan!

  • Amanda says:

    November 26, 2012 at 7:31 AM -

    Happy birthday to Zu!

    Happy belated birthdays to Ruth and Kevin! (I’m sorry I missed yesterday’s post.)

  • tami says:

    November 26, 2012 at 7:36 AM -

    Happy birthday Xuan! Your enthusiasm is much appreciated.

  • Holley says:

    November 26, 2012 at 7:52 AM -

    Happy Birthday Xuan!!!

  • Tom D. says:

    November 26, 2012 at 8:00 AM -

    Happy Birthday Xuan. Have a great day

  • Tom R says:

    November 26, 2012 at 9:15 AM -

    Happy Birthday Xuan. Enjoy a nice drive in that awesome car of yours and then a good Single-Malt. Preferably in that order….

  • troy says:

    November 26, 2012 at 9:33 AM -

    happy birthday Xuan!

  • james says:

    November 26, 2012 at 10:35 AM -

    happy birthday xuan! go lakers!

  • Cristina says:

    November 26, 2012 at 10:37 AM -

    Happy birthday Xuan!!!

  • Anna says:

    November 26, 2012 at 10:43 AM -

    Happy Birthday Mom’s favorite child!

  • Mike K says:

    November 26, 2012 at 12:41 PM -

    Happy Birthday Xuan!

    1. Ruth says:

      November 26, 2012 at 1:31 PM -

      Happy birthday to my favorite!!!

  • Michael H says:

    November 26, 2012 at 1:48 PM -

    Happy Birthday to the happiest guy in the universe, Xuan!
    Enjoy your day brotha!

  • Jason says:

    November 26, 2012 at 2:37 PM -

    Happy B-Day, Xuan! Miss seeing you. Not only would you bring your lunch pail and crush a WOD but a smile while doing it and words of encouragement to everyone else. You are a good man. Have a great B Day. And incidentally, can’t believe that you and Ruth are only 1 day apart in B Days. Crazy.

  • Datenite says:

    November 26, 2012 at 2:50 PM -

    Happy birthday Xuan! There is always a great vibe when you are around — probably because jungle cat is purring like a proud mom. Have an awesome day!

  • Randy says:

    November 26, 2012 at 3:00 PM -

    Happy Birthday Xuan!!!

  • Xuan says:

    November 26, 2012 at 3:03 PM -

    Thanks for all the love guys! I don’t get to come in as often as I’d like, but Intrepid will always be a second family because of all the great people.

    Jason! We miss you too homey. Would even take the gas if we got to hear the banter and sneaky encouragement to “just add 5 more pounds”.

    I hope we get a lot of mileage out of this “jungle cat” thing because it is HILARIOUS.

    1. Ruth says:

      November 26, 2012 at 3:24 PM -

      Xuan, you are longer my favorite. Date Nite will no longer have wods named after him. And ANNA, you just got thrown under the bus!!!

  • Anna says:

    November 26, 2012 at 4:18 PM -

    Wow! Who did it? Did they mention the 19 nice things I wrote?? Probably not. Ask that person how many items they contributed to the list… Not as many as Anna!

  • Ning says:

    November 26, 2012 at 7:32 PM -

    Happy birthday, Xuan! It’s always great to see your smile at the gym!

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