CrossFit Kirkwood movement matters

Movement Matters

A few weeks ago, I attended a seminar on movement. There were interesting points to think about as well as good reminders on how we move. Here were the take always:

  1. Our current lifestyle mismatches our physiology. Since we have more conveniences, we are less active. When we move less then try to go do physical activity, that’s when we sometimes have issues.
  2. Muscle mass starts to decline at 35. However, it is never too late to improve it.
  3. When exercising, we want QUALITY over quantity. We need 150 minutes a week of moderate aerobic intensity, 75 minutes a week of vigorous aerobic activity, and at least 2 days a week of moving heavy loads in a safe way. Move well and move often!
  4. Know your body and adjust for your needs. For example, do I need more mobility and flexibility work? How is my balance? Start with basic movements, master those, then progress to higher demanding movements. This is important to remember with injury as well. Our minds (the software) want to jump back to where we left off, however, our structural capabilities (the hardware) isn’t ready.
  5. Avoid loading poor patterns and poor joint centration (do the movement well before adding weight).
  6. Goals when moving: good motor control, appropriate range of motion (flexibility, mobility, stability), good joint positioning
  7. AWARENESS IS EVERYTHING!! How often do I move? Do I move well? Can I incorporate more movement throughout the day (parking further away, walking faster to my destination, stretching and releasing connective tissue in the morning and after sitting for extended periods of time)?
  8. Lastly, you are only as strong as your weakest link. Work those weak links.
320 238 CrossFit Kirkwood

Katie started at CF Kirkwood on day one of its existence in May 2008 for the first official CF workout in Des Peres park. Katie is an NBCHWC certified well being coach with the Anthropedia Foundation. She enjoys coaching clients and helping folks in their wellness journey at Origin Wellness in St. Louis. She enjoys spending time with her husband and three kids as well as hiking, reading, and being in nature with family and friends.

Sara F

I started CFKW in July 2014. In my free time I enjoy playing pickleball, running, reading, sleeping, and spending time with family and friends.

Sarah K

I started CrossFit in April of 2013 and joined CFKW in April 2015. I became a coach in August of 2018. Free time? I have 2 small children. Haha I enjoy being outside (hiking, swimming, etc.), traveling, and spending time with my husband, three year old, and 3 month old.


Christian started at CF Kirkwood in 2014. In his free time, he enjoys being with friends and family, staying active outside and in the gym, and traveling.


I started at CrossFit Kirkwood in 2010. In my free time, I enjoy playing soccer, both indoor and outdoor, spending time with family and friends, training for a race and traveling to different cities for marathons, and just staying active.


I started at CrossFit Kirkwood in 2012 as a member. The gym impacted my life in so many positive ways that I bought it a few years later. If I’m not at the gym, I enjoy swimming, spending time with my wife and Doodle, watching my step son play lacrosse, traveling, and enjoying a good TV series.


I started at CrossFit Kirkwood in 2010 as a member. About a year later I got my Level 1 Certification and coached a few classes in addition to teaching elementary school. Several years later, I left education to run our gym full time and absolutely love what I do. In my free time, I enjoy reading a good mystery or various topics around wellness, traveling with Jeff and our Doodle, yoga, spending time with my son and watching him play lacrosse, and taking in a good movie or TV series with my family.

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