Archaic Reflexes in CrossFit - the 15-Minute Neuro

Introduction

Hello everyone and welcome to this neuro quarter! This week, we address an essential question from Guillaume for CrossFit practitioners: which archaic reflexes can we integrate into this discipline? We will answer this question based on our experiences as physical trainers and neuro-postural reprogramming practitioners, aiming for a balance between performance and human development.

CrossFit, originally designed as functional training, sometimes tends to focus on pure physical performance, concentrating on heavy loads and primarily sagittal movements. This approach often neglects the diversity of movements and the exploration of multidirectional planes essential for natural locomotion and human motor development. Emphasis is placed on bipodal movements, while daily life demands significant agility on one foot, which is crucial for balance and coordination. This lack of integration of archaic reflexes can lead to imbalances and injuries.

CrossFit and Functional Training

Functional training, as it is often perceived in current CrossFit, focuses on achieving high physical performance, such as lifting heavy loads. However, this specialization in the sagittal plane and bipodal movements limits motor exploration. True functional training should integrate more natural movements, such as unilateral locomotion, and engage the arm-leg opposition, which is fundamental for humans.

Many CrossFit programs deviate from the initial goal of truly functional training, which is to simulate everyday movements. The movement patterns developed in CrossFit can sometimes be too specific and do not engage all muscle chains in a balanced manner. A comprehensive and balanced training approach is essential to prevent imbalances and injuries. The foundation of any training should be human development, reintegrating the fundamental motor skills we have developed over thousands of years of evolution.

The Link Between Archaic Reflexes and Injury Prevention

Shoulder and back problems are common among CrossFitters. These dysfunctions can be related to unintegrated archaic reflexes. For example, issues at the hands (grasping reflex) can affect the shoulders, as the shoulder primarily serves the needs of the hand. Similarly, reflexes like Galant or Babinski may be involved in back pain.

It is crucial to reintegrate these reflexes to allow for harmonious motor development. Training should not be limited to superficial movement patterns but should instead strengthen neurological foundations. By working on the reintegration of archaic reflexes, we develop more stable and resilient movement patterns, thereby reducing the risk of injury and improving overall performance.

Integrating Archaic Reflexes into Warm-Up and Recovery

It is possible to integrate exercises based on archaic reflexes into the warm-up, "fillers" (rest time between sets), and recovery at the end of the session. This does not require significant additional time but greatly optimizes training effectiveness.

Warm-Up (3-5 minutes)

• Sensorial Stimulation: Use a spiky ball to awaken the feet (plantar grasping reflex, cross-extension). This activates the sensory system and prepares the body for movement.
• Back Rocking: Lying on your back, perform rocking motions using the feet or knees. This exercise stimulates the vestibular and proprioceptive systems, reintegrating many archaic reflexes.
• Plantar Grasp Work: Using a towel or small bags of seeds, engage the toes to grasp. This strengthens the foot musculature and its proprioception.

Fillers (between sets)

During rest periods, instead of remaining inactive, incorporate movements that engage reflexes. For example, the "tiger" or "cat-cow" in quadruped position allows work on the Galant reflex by engaging the back and hips.

Cool Down

• Segmental Rotations: Lying on your back, roll over using the strength of the arms or legs alternately. This exercise works the often-forgotten transverse plane in CrossFit.
• Back Rocking: Repeat the back rocking to release muscle tone and promote recovery.

The Importance of Training "the Human" Before "the CrossFitter"

Most CrossFit practitioners are not aiming for the Olympics but are looking to exert themselves and improve their well-being. That’s why it is crucial to prioritize human development over performance at all costs. By integrating archaic reflexes, we maximize the benefits of training, as they activate the motor system more efficiently. A warm-up that incorporates these principles can be shorter and more effective than a traditional warm-up.

Neuroplasticity ensures that reintegrated reflexes will be anchored durably, offering superior and more lasting results than techniques like self-massage, which are often temporary. Training the neurological foundation guarantees better progress and more stable development across all sports disciplines.