Untapped Resources

There lies, within each of us, vast amounts of untapped resources, that when discovered, can propel us to new heights.
Dr. Kenneth Copper, a neuroscientist at the U of Minnesota, has dedicated a large portion of his research helping to expose this undiscovered field of opportunity.  In his book, "The Other 90%", Dr. Cooper writes that at any given level of development, we as humans, are using approximately 10% of the capacity of our brains, leaving the other 90% dormant.
I am consistently amazed at how well we function at 10%. Equally, I often contempate what life would be like if one were to move to 15 or 20%?
In our world of constantly varied functional movements at high intensity, we are consistently pushing the envelope of brain activation.  Study after study site the enormous benefits of high intensity activity on increased brain activation.  Neuroplasticity, the ability of the brain to learn new things, is challenged and activated durng every skill session in the box.  We live in a microcosom of tapping the other 90%.
With all the positive challenges we place on the brain and central nervous system with our training methods and procedures, in most cases, it is still the failure of the brain, or thought, if correctly stated, that sets our limitations.
I experienced this first hand this morning at our first training of the day.  The WOD was Elizabeth.  I challenged some of our athletes to bump their weight for the workout.  One gal, in particular, I singled out and challenged to do it Rx'd.  The moment her brain interpreted my words, "I want you doing this Rx today", I saw a visceral response that screamed out "No way, I can't do that."  Believe me, I would never have an athlete move to Rx if they were not ready.  I had seen her clean well over this weight, perfectly, in previous training sessions and I knew that she was more than ready.
I never gave her a chance to complain or argue her case to use less weight.  I simply stated what she was going to do then walked away.  I kept an eye on her from across the room as she was loading the bar.  I personally witnessed a brain that was forced into beleiving something that previously could not be comprehended.  I was struck by how her posture slowly changed, as did the look on her face.  I was watching someone tapping into the other 90%.
Of  course she completed WOD, and if don't say so, made it look effortless.  The instant she came off the rings on her last rep of dips, I saw another transformation as she looked at the clock.  Disbelief.  Which quickly turned to satisfaction, then confidence.
As I walked past her with my hand in the air waiting for my post WOD high five, I saw a smile so big  she could have swallowed a banana sideways.  There it was.  That moment when something believed to be unattainable is attained.
Driving home from the box my mind was fixated on that small series of events that went from fear, to disbelief, to courage, to satisfaction and fiinished at confidence.  This, right here.  This moment, is what makes CrossFit so great.  Here's to getting after the other 90%!

Oh, my aching a#@!

I've had it, you've had, your friend's had it, we've all had it.  You know what I'm talking about.  That deep aching discomfort in the lower part of your backside that seems to jump up and grab you at the bottom of your squat, just as you're working hard to keep your knees out. It can sometimes feel like "ghost pain" because you really only notice it when in that specific body posture.

Well I've got news for you, it's not "ghost pain".  It's a real problem, especially for those in the early stages of developing a quality squat.  In my experience, this is the result of a myofascial dysfunction in the small, but powerful, Gemellus Inferior muscle.  This little guy attaches to the sit bone on one end and the greater trochanter on the other end.  It's primary job is to laterally rotate and abduct the thigh, which is what happens at the bottom of the squat.  It is also responsible for stabilizing the hip joint during other movements, so it is a well worked muscle.  It has a couple of other partners in crime, Gemellus Superior and Obturator Internus, that work right along side it.

Your awareness of the dysfunction in this group is heightened in the "pigeon pose"posture when the thigh is internally rotated and flexed.  The more restriction you have getting into this posture, the more likely you are to have dysfunction in this soft tissue group.  Now, mind you, there are a host of other tissues affected by this posturing, all of which need to be worked to release.

You know how much I promote use of the LAX ball to get at some of those hard to reach tissues, but in this case, DON'T USE IT!  Why? Ever heard of the Sciatic Nerve? Well this monster lives in close proximity to the Gemellus and using the LAX ball here can irritate that nerve and cause some nasty pain syndromes.

The solution? Try this easy stretch.  Stand in front of a box (the kind we jump on!) so that the top is at knee height.  Put the foot of the affected side on top of the box with the other foot still on the ground.  Gently turn your foot on the box so that your toes point toward your midline.  Pull that same knee to your chest and "sink" your hips.  Doing so should illicit a nice stretch on the backside of your greater trochanter and into your sit bone.  Simply hold for a 10-15 count, release and repeat.

Don't let your aching a#@ limit your ability to squat with virtuosity.  Break that gristle and get moving.