Coach’s Corner: Why We Use Functional Movements

Hey Team,

Ever wonder why we program the movements we do?

Why squats instead of machines?
Why deadlifts, carries, and pull-ups instead of isolated exercises?

It comes down to one idea:

We train functional movements because they transfer to real life, and they produce the most power.

What Are Functional Movements?

Functional movements are the basic patterns your body was designed to do:

• Squat
• Hinge
• Push
• Pull
• Carry
• Run / jump

These aren’t just “gym exercises”  they’re movements for life.

The Key Definition

One of the reasons these movements are so effective can be explained by their definition:

Move large loads, long distances, quickly.

When you combine those three elements, you create high power output.

Power drives intensity and intensity drives results.

Why They Work

Functional movements use:
- Multiple joints
- Multiple muscle groups
- Full-body coordination

Real-World Strength

The goal isn’t just to get better in the gym.

It’s to build a body that can:
• Lift heavy things
• Move efficiently
• React quickly
• Perform under demand

The Big Idea

We don’t program random exercises.

We choose movements that:
✔ Train your entire body
✔ Translate to real life
✔ Allow you to produce the most power

Because at the end of the day:

More power = more intensity = more results!

Train movements that matter.

Simple Meal Idea of the Week:

French Lamb Chops with Rosemary Beurre Blanc

Ingredients

For the Lamb Chops:
8 small lamb chops (about 1½ lbs total)
1 Tbsp butter or tallow (for searing)
1 tsp fresh rosemary, chopped
Salt and black pepper, to taste

For the Rosemary Beurre Blanc:
½ cup dry white wine or chicken broth
1 small shallot, finely minced
1 sprig fresh rosemary
½ cup (1 stick) cold butter, cubed
1 Tbsp lemon juice
Salt and black pepper, to taste

Preparation

Pat lamb chops dry and season both sides with salt, black pepper, and chopped rosemary.

Heat butter or tallow in a skillet over medium-high heat. Add lamb chops and sear 3–4 minutes per side for medium-rare, or to preferred doneness. Remove from the pan and let it rest.

In the same skillet, add shallots, wine (or broth), and the rosemary sprig. Simmer 3–4 minutes, scraping up any browned bits, until the liquid reduces by half.

Lower the heat and remove the rosemary sprig. Whisk in cold butter cubes one at a time until the sauce becomes smooth and glossy.

Stir in lemon juice and season lightly with salt and pepper.

Plate the lamb chops and spoon the warm rosemary beurre blanc over the top.

Serve immediately with a side of roasted vegetables or cauliflower purée.

Macronutrients
(per serving, serves 4)

Protein: 34g
Fat: 39g
Carbs: 2g

See you in class,
Coach Matt CCFT

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