Tuesday, October 18, 2011

CK-FMS Weekend - I'm a bad person, but I can still swagger clap!

Arrgh!!!! The CK-FMS Pirates

I'm a 5! On a good day I'm a 9 or 10.

What am I talking about? The Functional Movement Screen. A few basic tests that tell you how you move. Of course it's a bit more complex than that but that's the basis of it. The scoring is simple you can get a 0,1,2 or 3 for each movement. Some things (Shoulder mob for example) get scored per side. I knew I was a mess physically going to the workshop, I had no idea what type of mess I was. If you just show up take the test and have no pain you can get at least a 7.

Does this mean I'm a bad person? No, but it does mean I have A LOT (cue Brett Jones pause for effect) of work to do. An ideal score would be a 14 with no asymmetries (balanced). First things first I have to take some time off and address my injuries and pain. Yes I said take time off. So if you're a client of mine or take a small group class and I screen you, don't give me the but, but, but if I tell you to rest and work correctives for a week or 2. Don't tell me that not running, taking class or doing swing for a week is going to kill you. If you get injured as a result of any asymmetries it will be A LOT (cue Brett Jones again) longer than 2 weeks you'll be off.

My mobility "Dad" and "Mom" Mark and Nikki Snow

What does this mean for me? 2 weeks of doing correctives and crocodile breathing (belly breathing). I thought I was going to be doing pistol progressions until a check of my ankle flexibility. 4 inches is good for running (yes this means A LOT of you shouldn't be running). After some foam rolling and stick work I managed to get 1/4 of an inch on the right ankle (Achilles rupture) and 1/2 an inch on the left. The best way to describe this is to use the analogy Brett and Gray repeated this weekend. You have 2 employees, 1 takes a 15 minute smoke break every 15 minutes, the other guy keeps working. A body of imbalances and dysfunction (but I'm not a bad person). So I'll be working some of the correctives I learned this weekend. What does this mean for you? Well if you're my client expect to get a movement screen in the next week. First because I care and second because I need practice. I need to submit a case study to receive my certification.

This was a great weekend, even with my dysfunctions. I got to meet some new RKC's, get my form evaluated and checked, learned a ton of stuff and saw some friends from the San Diego RKC that I attended. I have a new tool in the tool kit to use as well. Well off to the gym to work on my active straight leg raise and loosen up my heel cords so I can get some mobility in these ankles.

Pharaoh out!!!


  1. It was great to meet you - and what a wealth of info!!!

  2. Great job this weekend Ari. You have your starting point (baseline) and your destination (Level II) now you just need to draw the map and follow.

  3. Thanks Mark for all your help this past weekend. I do have a path to follow to the RKC2!