Here is what you missed with us this am.
Today’s WOD:
Phosphagen: The most commonly ignored metabolic pathway by “Regular” fitness programs
Posted in Crossfit Philosophy on September 4, 2009 by Fit 605 Inc
Intensity or Bust
To full understand the importance of strength and the CrossFit To+al, it’s also important to know what is meant by “metabolic conditioning” (metcon) and the metabolic pathways. Knowing a little about this helps to realize why intensity is so important and why CrossFit is so effective.
Why is CrossFit more effective than other fitness/strength & conditioning programs? Metcon. When most people train, they focus on either aerobic (low intensity running/biking/swimming for hours upon boring hours) or anerobic (high intensity lifting, sprinting). If both types of exercise are done, they are usually split in a training session. The benefit of CrossFit workouts is that by doing varied types of exercise, every physical gain you make helps to build upon another and vice versa (as many of you have experienced).
What’s this about metabolic pathways?
When you train aerobically with lower intensity, longer duration workouts, your body uses what is called the oxidative pathway for energy. Training anerobically forces your body to use either the glycolytic (moderate-to-high intensity) or phosphagen system (highest intensity). Metcon workouts like the WOD’s in CrossFit challenge your body to use all three pathways with constant variation, while almost every other fitness program you will find will almost completely ignore the phosphagen system. This level of intensity is quite literally the key to unlocking superior fitness and greater results. Recent studies have shown that higher intensity workouts are better for fat burning, muscle/strength retention, and can even build aerobic capacity more effectively than distance training! (www.crossfitendurance.com)
Workouts like Fran and the CrossFit To+al spotlight on the phosphagen system, but the only real benefit from them comes from focused intensity. Focusing on keeping your intensity high will set you apart!
Today’s WOD:
The CrossFit To+al: The key to unlocking YOUR Functional Strength
Posted in Crossfit Philosophy, CrossFit Workouts on September 3, 2009 by Fit 605 Inc
The Best Box Jumps in the Biz
CrossFit combines the best of strength, speed, and endurance. Coach Greg Glassman has talked about how having a developed strength base will help you perform better in CrossFit training.
When you are stronger, it makes most all the exercises we do, EASIER. Yes, easier. Becoming stronger helps increase your metabolic conditioning; it helps your pullups, running, burpees, jumping, etc…
What holds people back from achieving their goals is, Strength training. What helps the most when you hit a plateau in your training is, Strength training.
The CrossFit To+al is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.
Done correctly, the CrossFit Total is perhaps our best tool for telling us the things we need to work on to improve overall strength.
Look out for the next time we do a CrossFit Total workout. We will actually let you know when we are going to do it ahead of time. So when you see it make sure you get it done.
Today’s WOD:
“Big Girls Don’t Cry at CrossFit Sioux Falls”
Posted in Crossfit Philosophy on September 2, 2009 by Fit 605 Inc
It is truly amazing to watch the women of CrossFit Sioux Falls, and see how much leaner, stronger, more powerful, and faster they are becoming. It is so fantastic to watch women do things in here that most men cannot accomplish! These women are proving to themselves and others they can do things that they themselves didn’t think was possible. I have heard so many stories from the CrossFit women, telling me that by getting physically stronger and more powerful they feel stronger and more powerful mentally; in their jobs, personal life and in general. Congrats women of CrossFit Sioux Falls you inspire us all! We are so proud of all of your accomplishments. Keep up the hard work, and the results will keep pouring in!
To see the “Power” check out the CrossFit women in this video link:
New Month, New Goals, and some Encouragement
Posted in Crossfit Philosophy, Lifestyle on September 1, 2009 by Fit 605 Inc
Happy September everyone!
Is it really September already?
I love starting a new month out. It means new goals: spiritually, personally, business, fitness wise.
I just wanted to pass on some encouragement to you. You are all doing a GREAT job and I wanted to let you know that you are very much appreciated. Keep up the good work. CrossFit training is simple, very simple and very HARD. You are changing your life!!!! And you are a role model for the people around you.
With that said it goal setting time…
Pick 3 things you are ready to improve, attack and get better at (personal, business, fitness). This month! Lay it on me and post to comments. When you write and show the world you will take it more serious, and we will hold you accountable too:-)
Today’s WOD: posted later as usual
Athlete of the Week
Posted in Members on August 31, 2009 by Fit 605 Inc
Congratulations to Kacie Ziola for becoming the next Athlete of the Week! We had the pleasure of having Kacie workout with us for the summer. We have seen some great things for her in the last 3 short months.
Thank you Kacie for the hard work you bring and the positive attitude you always have.
Kacie is going back to school at Augie next week. We want to wish you the best of luck and hope you can come back and see us soon.
Today’s WOD:
Partner Power
Posted in Crossfit Philosophy on August 29, 2009 by Fit 605 Inc
Don’t you feel like you work harder when you have someone else relying on you?
Today’s WOD:
TGIF
Posted in Crossfit Philosophy on August 28, 2009 by Fit 605 Inc
Gotta love a good finisher on a Friday.
Today’s WOD:
Stronger Joints….
Posted in Crossfit Philosophy, CrossFit Workouts on August 27, 2009 by Fit 605 Inc
What is the best way to strengthen joints throughout your body?
To strengthen your joints, you need to strengthen the muscles around your joint. All the lifts that we do in the WOD are good ways to strengthen your joints, but to increase joint strength even more… The Olympic lifts are the way to go.
The Olympic lifts will increase all the muscles around the joint instead of specific muscles. The reason the Olympic lifts strengthen more joints is because you have to lift and stabilize the weight at the same time.
For example by attempting the push press you are working more of the muscles are the front portion of the shoulder, but if you attempt an overhead squat, you are working the front, back, and middle muscles of the shoulder. This is also true for the hip, knee, wrist, elbow, ankle, and all other joints throughout your body. By increasing the strength of your joints, you will also see an increase in weight in all the lifts we do in our WODs.
By: Cody Burgener
To get stronger joints and a ton of other physical benefits check out Cody’s Olympic Weightlifting class:
Tuesday’s at 4p
Thursday’s (tonight) at 6pm.
Today’s WOD:
CrossFit Takes You to Your Next Level
Posted in Crossfit Philosophy on August 26, 2009 by Fit 605 Inc
From her 1st day Becky goes all out each workout
CrossFit is a method of training that offers a chance to improve everyday! To be better than yesterday. Are you just going through the motions? or… do you barely get by with what’s acceptable? Is every repetition perfect? Do you cheat yourself and the quality of your movement just to finish the workout faster?
The Real question is:
Are you giving it your all?
These are very important questions we should all consider when looking to improve on a personal level. Considering that we are never going to be perfect.
But are you raising your game enough to be better each time?
Today’s WOD:
cfsiouxfalls.com 