Better Program Better Movement

Fitness & Training Tips
By Marek

About Marek

I believe that I haven´t reached my full CrossFit potential and have plenty of room for improvement, as an athlete and as a coach. Becoming a part of Ignite brings me a step closer to fulfilling my dreams and I’ll do my best to help all of you to reach yours.
Our goal at Ignite is to always provide the best product to anyone who walks into our four walls. The best coaching, the best program and the best information.
We have always strived to stay abreast of the latest education in both exercise and nutrition. Using ourselves as guinea pigs to test our new learnings. So we can deliver to you the fastest way to get the best results.


It’s about our training recommendations that I want to talk to you about today.
You may have noticed some new exercises in your program. We are making a push for better ‘movement quality’ even more than we ever have before. That is why the new exercises are appearing.
I’ll come back to the program changes soon, let’s talk more about what movement quality is and why it’s important.
Movement quality has come from disciplines like dance and gymnastics. Coach Glassman (CrossFit Founder) coined the term ‘Virtuosity’ in the early 2000’s. Meaning ‘doing the common, uncommonly well’. A concept that he brought across from his days coaching Gymnastics.
Movement quality refers to the control and fluidity that a person is able to move their body through space. Or how graceful and elegant and often without effort that it looks when doing a movement.
The reason for the emphasis on movement quality is two-fold (well, 3 if you ask me).
Better movement quality leads to :
1. A more functional body that is more durable and far less prone to injury.
2. It makes movements feel easier allowing you to get more out of each exercise
3. It looks and feels SO MUCH BETTER compared to bad movement quality
Some things you can do to achieve better movement quality are :
1. Hold lots of tension in your core and big supporting muscles and relax the face and neck.
2. Think about what you are doing
There are other factors that lead to a person’s movement quality. The more time practicing a movement and a person’s natural coordination will lead to better movement quality.
Also the simplicity or complexity of the movement will lead to better or worse movement quality.
A complex the movement is one that is generally fast  with more moving parts and requires more mobility.
Which brings me back to our shift in exercise selection for your programs.
We are removing or reducing the more complex exercises for many people. Replacing them with less complex ones that will as an added bonus also ask you to better recruit your core.
Resulting in safer and more effective movement for most or better movement quality. Voila!!!
The changes will be different for everyone based on your current level.
Expect to see the use of more centrally loaded equipment rather than barbells. Such as slam balls, kettlebells, dumbbells and sandbags and sled work.
Structured exercise is a relatively new thing to humans. It’s only been around for about the last 100 or so years with the industrial revolution. Before that we didn’t need it as we moved much more in our everyday lives.
With structured exercise came the invention of barbell. Although, it is far more natural for our bodies to pick up, throw and squat centrally loaded things such as slam balls and sandbags. Leading to better movement quality faster.
I’d love to hear from you if you have any questions or thoughts on the topic. Please post below in comments and I’ll respond asap.