Tuesday 160419

Take 20 minutes to work up to a 2RM weighted pull-up

Then, every minute on the minute X 10 minutes:
2 Pull-ups at 65% of 2RM

Post to BTWB


Tonights Sprint class will be held at 6:15 PM only.  We are still offering Gymnastics class at 5:15 PM and will until demand fades off.  

Based on the attendance yesterday, a lot of you are taking advantage of trying Sprint while it’s in it’s free trial phrase. At the beginning of May, if you choose to add Sprint to your membership be sure and email info so we can set your account to active for the Sprint classes.  Remember to tell your friends as well.  If you have any questions email Anna directly.

Hopefully the Sprint class will provide an outlet for those people that have been hesitant to start CrossFit for any number of reasons.  Strength training has so many benefits and we feel the Sprint class will be a great way for people to be introduced to the benefits. 

Here are just a few of the benefits to strength training and hopefully these reasons will help convince people that staying on the treadmill or elliptical machine isn’t the only option.  

1. Rev up your metabolism.
After a few dates with some dumbbells, both guys and gals will notice an increase in resting metabolic rate. And with the right diet, routine lifting may help you lose weight more effectively than cardio alone.

2. Build muscle.
Whether the goal is strength gains or weight loss, there’s a lifting regimen that will deliver optimal results. And, as you get older, strength training can help combat the natural decline in muscle and bone density (HIIT training may be especially effective at fighting osteoporosis).

3. Prevent injury.
Lifting weights is key to staying injury free. In addition to muscles being stronger, studies show that resistance training can lead to stronger ligaments and tendons (those are the tough connective tissues that hold bone to bone or muscle to bone, respectively), meaning you’re less prone to tears or other injuries in everyday activities.

4. Increase flexibility.
Over time, resistance training may help improve flexibility. In one study of sedentary women, moderate strength training did just that—no down dog required.

5. Get stronger bones.
If chugging glasses of milk just isn’t your thing (hello, Paleo fans!), weight training may be just the fix you need. Lifting will help bones toughen up, which can lower the risk for fractures.

For the full article the above was referenced from, please click HERE.

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