Strong “Older” Women
These women prove that gender and age do not matter when it comes to getting fit. Anything is possible when ou set your mind to it.
63 year old Grandma
What is CrossFit
This is a great explanation of what CrossFit is, and is typical of a CrossFit Affiliate gym:
In what way will CrossFit make me more fit?
CrossFit is designed to have you improve in all aspects of fitness. They are:
cardiovascular and respiratory endurance
stamina
strength
flexibility
power
speed
coordination
agility
balance
accuracy
What are some common CrossFit abbreviations?
AMRAP – as many reps as possible
C2 – Concept 2 rowing machine
CF – CrossFit
CFE – CrossFit Endurance
CFFB – Crossfit Football
DL – deadlift
HPC – hang power clean
HSPU – handstand push up
MAX REP – Maximum Repetitions
PC – power clean
POOD – 1 pood = 36.1 pounds
REPS – repetitions
SDHP – sumo deadlift high pull
SWOD – strength wod
TT – time trial (all out effort)
WOD – workout of the day
Why do you like CrossFit so much?
I like CrossFit for so many reasons, and it is sometimes hard to put the feelings in to words.
CrossFit is extremely effective, and has very quickly gotten me (finally at 40) the body I’ve always wanted. It is fun and challenging. It is empowering and makes me feel strong, capable, and confident.
I love seeing the WOD, wondering if I can do that, just doing it, and realizing that I COULD do it! Quite often the WOD ends up being “easier” than I thought it would be, and more often than not I walk out of the gym feeling like I’ve really accomplished something; feeling strong and powerful.
It is great to always be doing something different, so it doesn’t get boring. And you always have a goal, regardless of the workout. Each time you finish a workout, your goal is set for the next time it comes up – to do it Rx’d, or to do it faster, or do more reps, or lift heavier weights.
I also love the atmosphere. Everyone is supportive and encouraging of each other. We are friends – even family. Any competition is friendly because even when we want to do better than someone else we are still encouraging them to beat us. Who “wins” doesn’t really matter – it is more about just doing the best that we each can.
What can I do if I go out of town?
There are several things that you can do when you go out of town. Body weight exercises are perfect for a hotel room. A jump rope is easy to pack and is great for cardio, especially if you can learn to do double unders.
Tabata workouts are a great travel workout. You can put a Tabata workout together in many different ways, and can even do one using a treadmill, rowing machine or pool (often found in your hotel gym). Tabata workouts are done doing each exercise for a total of 4 minutes, with a pattern of 20 seconds work and 10 seconds rest. For example, here is a 12 minute hotel workout:
Do pull ups for 20 seconds, rest 10 seconds, pull ups for 20 seconds, rest 10 seconds…and so on for the full 4 minutes before going on to Squats during the final 10 seconds of rest; continue this pattern for the squats for 4 minutes, then go on to sit ups.
Push ups
Squats
Sit ups
A treadmill Tabata workout would be done similarly, while having the incline as high as it will go and running close to your 5K race pace (within 5-30 seconds).
Some other great Tabata exercises are:
jump rope
pull ups
hand stand push ups off the edge of the bed
dips using a chair or coffee table
burpees
supermans
lunges
planks
plank twists
dead bugs
hollow rocks
and more…….
What is a Foundations Class and why do I need it?
Foundations Classes are just that – they are classes where you will learn the 9 essential movements of CrossFit, along with several other common exercises performed in CrossFit workouts. We will go in-depth and work with you to ensure you know what proper form is. This will allow you to participate in regular CrossFit classes feeling confident in yourself and your abilities. It will also help prevent injuries caused by poor form.
These classes are most definitely an important aspect to getting a successful start with CrossFit.
What should I do on Rest Days?
Rest days can be just that – REST!! Rest is when your body heals and gets stronger. Yet, you can also use Rest Days for the other activities you enjoy – maybe swimming, running, cycling, soccer, tennis, etc. This is what you train for – for life. Go enjoy it. Have fun.
However, if you work out very intensely each day or are new to CrossFit, consider giving yourself at least one entire day each week to truly rest and do nothing that taxes your body like on workout days. If you being to feel signs of over-training (poor sleeping, weight gain, slower recovery, illnesses, etc.) then consider taking several full rest days.
Where are all the gym machines?
CrossFit does not use the typical single body part exercise machines that you find at a standard gym. There is a good reason for this. Those machines limit you to exercising one body part – single joint movements. When you lift a bag of groceries is there only one body part (such as bicep) involved? No, you use your legs to bend, and your biceps to lift. If the bag is heavy, you might even be engaging your back during the lift.
CrossFit’s intention is to train you for living. We want to train you the way your body moves – in multi-joint movements. We want you prepared for anything – lifting boxes up onto a high shelf in a closet, lifting a child or groceries, helping a disabled spouse out of bed, and so much more. Regular gym machines are effective for building bigger, stronger muscles, but they do not work your body the way it works in everyday living.
Why spend an entire hour working maybe 4 body parts and doing nothing aerobic, when you can spend just 10-20 minutes working your entire body including your lungs and heart?