The mind is Primary.

1) The following article is from Coach Patrick Estes of the University of Texas. He wrote it for a recent symposium on sport rehabilitation. You may have heard me talk about him in class, as he is training me to become more mobile, agile and hostile by the week. Pat is one of the most intelligent individuals in the Austin Sports and Performance Community as far as I am concerned – and he knows how to create some pretty diabolical training sessions as well (10# dumbbells anyone?).  TIME TO GEEK OUT.

From Coach Estes:

“First I would like to thank Rodger Bailey for the invitation to this group excited to learn more about this topic. In my opinion when I think about coordination I think about the proprioceptors that live throughout our body. As most of us know proprioceptors are a transducer or converter like sensory organ that are used to coordinate movement. Proprioceptors sense physical forces and convert them into an electrical signal unconsciously. Information from each single proprioceptor can mean more than one thing to the body so the more information the body can receive from multiple proprioceptors the clearer the picture. But in many cases most of our proprioceptors do not function optimally due to lack of use in our sedentary lives and our training. The more authentic and functional a movement is the greater the role the proprioceptors play in the success of that movement. Here are a few examples of proprioceptors and their functions:

Pacinian Corpuscles- Stimulated by acceleration and deceleration Located in the joint capsule but more in distal joints Low threshold before firing Rapidly adapts to constant stimulus They ask is this movement speeding up for slowing down?

Golgi-Mazzoni Corpuscles-Stimulated by compression perpendicular to the surface Located in capsule near attachment to bones High Threshold before firing slowly adapts to constant stimulus They ask if a movement is at the bodies end ROM?

Ruffini Endings-Stimulated by speed and tension Located in capsule but more in proximal joints Slowly adapts to constant stimulus Is speed good or bad? Can I stabilize my lower extremity while I reach to catch at ball at this speed?

Golgi Ligament Endings- Stimulated by tension located in ligaments low and high thresholds before firing slowly adapts to constant stimulus Are they stimulated in normal function? Low threshold endings inform about normal motion high ending warn of tear? If motion that caused injury is avoided then the system is deprived of valuable information EX ACL rehab

Golgi Tendon organs-Stimulated by tension Located in Tendon Low and High thresholds Slowly adapts to constant stimulus High thresholds fire muscle may be inhibited to prevent injury low threshold give information to muscle about level of tension. EX decelerating after a throw

Muscle Spindles-Stimulated by changes in muscle length located with muscle fibers and has contractile section Muscle spindles act like tension gauge ROM might be good on a table but very restricted during function due to lack of muscle spindles sending information.

Fascial Tissues Fascia plays a role in force transmission and attenuation Fascia may have a more important role in providing information that organize all parts of the body.

So getting back to the question of where does coordination reside in the human body my answer would be the proprioceptors. How do you train it? In my opinion you have to train it by first placing our bodies in successful environments that we function in and take into account gravity, mass & momentum, and ground reaction forces.

These are constants that our body must deal with in function. And if we train and rehabilitate the body with the proprioceptors in mind I think we can create a body that can adapt with a high functional threshold leading to less injuries. For example we could take an anterior lunge and tweak the ROM we would call on the Golgi-Mazzonis to activate and then tweak the speed of the lunge to activate the Pacinian Corpuscles. So when we are in function and our body lunges to end ROM the Golgi-Mazzoni corpuscles have been there before and understand how to decelerate that motion under that speed along with the Pacinian Corpuscles. With those tweaks our body gains more information and makes stronger connections increasing our functional ability.

I also cant help but to think about traditional ACL rehabilitation, in the past I overlooked the proprioceptive system and was focused on strength ratios and other forms of measurement. Leg extensions and leg curls dominate some ACL rehabilitation programs right up to the point of release. But the body is not being trained to deal with gravity, mass & momentum, and ground reaction forces along with lack of functional proprioceptive input.

So overall if I was training coordination I would train the proprioceptive systems. I would like to credit the Gray Institute for this information. I look forward to other interpretations of this topic and information, hope everyone has a great day!!!”

2) If you thought you were strong… I got the chance to meet and hang out with MDUSA Athlete Sean Rigsby this past weekend. I found out that several years back, he was a rugby player looking to get stronger and fitter for his sport. He turned to CrossFit, which he used for his primary strength and conditioning protocol. When he began weightlifting, he immediately enjoyed it and decided he wanted to learn from the best. He wrote to CalStrength and asked if he could come watch them for a weekend. While there, he fell in love with it. He began lifting more and squatting more, and before too long, he was pretty damn good.

He was brought on to Team MDUSA (at this time now in Fort Mill, SC) and left his job, girlfriend and former life behind to pursue his dream and live the dream. He lives the life of a weightlifter… and he’s only been lifting for two *cough cough* years.

On top of that he is one down to earth and badass dude (see above video).

3) In case you haven’t already seen this… via @CoachMcKinney

Enjoy Your Recovery Day!

Week 17 Training: 13.10.30

A note about “recovery days”:

Please take a look at what is on the docket for tomorrow. This is not a suggestion. This is what is prescribed as part of your training. It is specifically programmed to help you recover and make you better. If possible, do parts A, B and C in the AM — and parts D and E in the PM (before bed?) – oh… and eat well, hydrate and get your 8 hours of sleep.


A) 20 minute recovery swim

B) EMOM x 10: 10 Air Squats (100 squats – think “squat matrix”)

C) EMOM x 10: 5 HR Push-ups (50 push-ups – think “push-up matrix”)

D) 20 minutes of foam rolling or specific mobility

E) 20 minute Epsom Salt Bath

Notes: For both the squats and the pushups, hit as many different foot and hand positions as possible. Think about the squat and pushup matrices we did today and hit a different position on each set of 10 squats or 5 pushups. Variability is the key!



CrossFit Jääkarhu is a local community in Austin, Texas that is focused on identifying goals, coaching progress and getting results. If you are interested in learning more about our gym, visit our main website (click here). About CrossFit Jääkarhu Programs Available How to Start

Posted in Uncategorized
2 comments on “13.10.30
  1. Harris says:

    Great information here coach!

  2. Feliz says:


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 240 other followers

CrossFit Jääkarhu
Follow me on Twitter
Coach Winchester

%d bloggers like this: