Element CrossFit is up and running!
Now that week 3 at Element CrossFit is underway, I figure it’s about time I get back into this! I’m still new at this, so a lot of my blog posts will be links to articles by other people who have already done a good job of explaining CrossFit fundamentals and other interesting topics. I love browsing other CrossFit websites, they provide a wealth of information, and I encourage you to do the same.
I’d like to thank everyone who has helped get Element CrossFit started up, including all those who have come by for a workout so far! For those who haven’t yet, I can see how it may seem intimidating to see pictures of people doing intense gymnastics and weightlifting. You might say to yourself “I can’t do that!” Not too surprising if you haven’t had any training, so why would you be expected to be able to?! CrossFit is scalable to all levels of fitness, and your trainers will be able to help you learn and achieve many things you never thought yourself capable of. If you check out our pictures (www.elementcrossfit.com then link to the facebook page) and say “I want to be able to do that!” then come in and try a free workout! Check www.elementcrossfit.com for more details.
If you are female and concerned that doing CrossFit will make you “big” and “gross” and “manly”, stop worrying. It won’t, because we don’t do bodybuilding exercises. We do functional movements that build lean muscle. If you don’t believe me, if you don’t want to be healthy and strong, that’s fine. If you do, spread the word and be beautiful.
Here is a great article, by Jon at Again Faster in Boston, about women and training.
http://www.againfaster.com/articles/you-are-beautiful.html
www.stumptuous.com is also a good site with lots of articles about women and training.
See you at the gym.
Skill of the Week
I’ve started posting a ‘Skill of the Week’ on the whiteboard. The purpose of the ‘Skill of the Week’ is to gradually introduce fun and useful exercises that can be practiced and incorporated into your warm up or cool down. These exercises may not always be functional in the sense that they move large loads long distances quickly, hence they may not be incorporated into workouts. These skills will transfer over into other exercises and everyday life by helping to develop the 10 components of complete fitness: Cardiovascular/respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Agility, Coordination, Balance, Accuracy.
For example, last week’s skill was the L-sit and its progressions on both the paralettes and the pull-up bar. The progression begins with the tuck: elevating your feet off the ground by bringing your knees up to your chest, so you are curled up like a ball. This builds hip and shoulder strength and flexibility, balance, and core strength. When you come in to the gym, practice the skill of the week as part of your active warm-up until you have mastered it, then move through the progressions at your own skill level.
This week’s skill is the Double-Under and jump rope progressions. Jumping rope is a great warm up activity, and the many variations will help develop speed, agility, balance, coordination, and stamina. Double-Unders are sometimes programmed into CrossFit workouts, such as the named WOD “Annie.” Here are some links to get you started; check out all of Buddy Lee’s instructional videos at www.crossfit.com, under “Exercises and Demos.”
http://media.crossfit.com/cf-video/CrossFit_BuddyLeeIntroJumpRope.wmv
http://media.crossfit.com/cf-video/CrossFit_BuddyLeeIntroDoubleUnders.wmv
Practicing the “skill of the week” will introduce you to some of the countless exercises and skills you can learn from CrossFit, will improve your overall fitness and performance, and will give you a new set of goals to work towards. Enjoy!
