A Prescription For Better Health As We Age

Have you ever seen someone in their 80’s or 90’s who lives on their own, washes their own car, takes care of their loved ones and plays with their great-grand kids? Would you like to live this type of lifestyle into your Golden Years? Then CrossFit IS FOR YOU!  If you refuse to become “that poor senior” who can barely walk in their 70’s that is so frail that a simple everyday Flu Bug could cause them serious issues, then CrossFit is FOR YOU!

CrossFit is safe, fun and perfect for everyone. Best of all, CrossFit delivers amazing results.  Our trainers are fun, fit and fabulous.  Give us a call or come visit our gym — we are always available to talk to you about your options and we welcome any questions you have.

What is Crossfit?

Why it is different from typical fitness programs

The classic definition of the CrossFit curriculum is "Constantly varied, high-intensity, functional movements." And what does that mean?

Constantly Varied

Always changing the workouts, never letting your body adapt. This is why CrossFit is great for getting results you see, feel and continual improve upon. When you do CrossFit, your body is continually challenged by performing varied workout sessions. This means your body never gets used to anything – eliminating the typical plateaus you experience with other fitness programs.

High Intensity

Intensity is the act of creating power (power = force multiplied by distance divided by time). Essentially, power comes from intensity. By pushing yourself hard but within your limits, you gain power.  CrossFit will challenge you to move faster and more powerful than ever before. You bring the intensity — we supply the workouts — you realize the results.

Functional Movements

One of the biggest advantages to CrossFit is the focus on increasing your ability to Function in everyday life capacities.  CrossFit involves movements that are natural to the human body. Maybe you haven’t moved the way you will in CrossFit for a long time, but your body is built to move just like that.  Functional movements are proven to promote neurological and hormonal responses. This leads to better health, actual strength, actual core stability, agility and flexibility.

Bicep curls are not functional movements.  Neither are leg curls, calf raises, or even worse… sitting on a machine that holds you in place while you execute a movement that isolates one muscle leaving your body unbalanced with useless strength.  Yet, these are movements that traditional gyms are most known for.

What CrossFit Is Not

What you may have heard

We’ll begin by stating, “CrossFit is NOT going to cause you serious injury.” Understanding and applying proper form is the key to keeping yourself healthy and injury-free. CrossFit RA Trainers are all certified. They will guide you in your technique to ensure you are doing the moves correctly.  For members who are new to CrossFit, all core movements are taught in our On-Ramp classes.  Movements are discussed, demonstrated and monitored in each class to continually remind our members of the proper form.  Modifications are always available to suit your fitness level.

To further clarify:

  1. CrossFit is NOT going to require you to visit your chiropractor daily
  2. CrossFit is NOT going to kill you – you will be surprised how quickly you gain improvement
  3. CrossFit is NOT about ego – a team-like atmosphere of encouragement is what you will find here at CrossFit RA
    Making poor choices is what gets you in trouble. If you decided to attempt a  200 pound snatch when you have just learned how to perform a snatch last week… well, you are likely going to hurt yourself.

Who Should Do CrossFit?

Pretty Much Everyone

Sure we might be a bit biased, but the simple fact is that every CrossFit workout can be scaled. Every movement performed can be modified to suit your fitness level. Regardless of your age, gender or current ability, you CAN do CrossFit. We all start at the beginning — that beginning is different for each person. The key is starting.

If your goal is to be MORE EFFECTIVE in your job, CrossFit will get you there! If you are a teacher who works with small kids, CrossFit is FOR YOU! You will be able to keep up with even the most energetic child and even the longest of days won’t drag you down. Perhaps you are an accountant or a CEO—improving your physical strength and becoming fitter will increase your mental capacity too. Maybe you are a police officer or fire fighter—CrossFit helps you to run faster, lift heavier weights and gain serious muscle. If you are a stay at home mom, CrossFit is also FOR YOU! Maybe you think learning how to deadlift or do a clean and jerk is intimidating—don’t! You perform these movements all the time in your life—just with different loads for different reasons. (Picture lifting a laundry basket and later taking your three-year-old daughter from ground to overhead)

If your goals are aligned with being a better runner, a better cyclist, or a triathlete, CrossFit is FOR YOU! CrossFit is the ultimate tool for cross-training for any sport. By increasing your overall fitness through weightlifting, plyometrics, and high-intensity workouts, you will increase your effectiveness in all your other endeavors too.

Nutrition vs. Working Out

It’s a debate that’s been going on for ages… we could cite a thousand articles, each of which touts one over the other, and still not prove a point either way.  So instead we will simply want to say BOTH NUTRITION AND WORKING OUT ARE IMPORTANT.

Some of our CrossFitters work out hard so they can eat what they want to. Some CrossFitters believe strongly that in order to perform at their peak, they must eat clean all of the time.  Wherever you fall, realizing that nutrition involves choices you make all day long, every day of the week is the key.  Nutrition plays a much more  dramatic role than how and when you work out.  We have outlined a few key pieces of information to help guide you on a positive nutrition journey.

The information is not exhaustive, nor does it represent every option out there.  Our intent is to provide you the top few options that many CrossFitters work with. Most of these option have been personally tried and found worthwhile by our Coaches and members.

The Difference Between a Diet and a Nutrition Plan

PLEASE NOTE: these are not DIETS! Instead, the options outlined are complete NUTRITION PLANS. A Nutrition Plan can be used throughout your life to promote healthfulness and better rounded well being.  Diets are meant as short-term strategies to lose weight.  Nutrition Plans are guides to perform lifestyle changes that can be carried on for the long-term.  The focus is not just weight loss, although weight loss certainly does happen the majority of the time.  A Nutrition Plan is more about being healthier, stronger, more fit. Remember, you can lose fat and gain muscle, thus not seeing a change on the scale!  However, you can certainly become healthier regardless of this.

Paleo Nutrition Plan

Purge the Processed Foods

CrossFit will not only build strength and endurance, it will transcend your calorie burning abilities. A Paleo plan is a nutritional approach designed to complement your natural genetic make up – helping you stay strong, lean and energetic.

The paleo plan essentially allows lean meats, fish, veggies, some fruit, tree nuts (not peanuts) and seeds, little starch, and limits sugar. This means no grains, legumes, white potatoes, dairy, or corn.
Paleo is a great way to really clean up your diet--it's about eating real food, typically one-ingredient varieties (so Beef, Chicken, Mushrooms, Carrots, Broccoli, Pears, etc.).

CrossFit requires recovery after workouts, especially for elite athletes. A strict Paleo Plan can be difficult. Paleo Diet for Athletes answers that need by allowing additional foods into the mix, such as potatoes and rice, which are higher in simple carbs--which can be really good for recovery. The key point is to consume these types of foods within a certain window after your workout to be most effective.

What Science Says

Scientific research indicates that a diet full of refined foods, trans fats and sugar promotes degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility.

By following the simplistic guidelines of a Paleo Diet, we will remove the foods that are at odds with our health (grains, legumes, and dairy). In addition to this, we will naturally increase our intake of consumable vitamins, minerals, and antioxidants from making better general choices.

Lean Proteins

Lean proteins support strong muscles, healthy bones and optimal immune function. Having the proper amount of protein in your diet, makes you feel more satisfied between meals.

Fruits & Vegetables

Fruits and vegetables are rich in vitamins, minerals, antioxidants and phytonutrients. These powerful components have been shown to decrease the likelihood of developing a number of degenerative diseases including diabetes, cancer and neurological decline.

Healthy Fats

Healthy fats are the ones that derive from seeds, nuts, fish oil, olive oil and grass-fed meats. Scientific research illustrates that diets rich in Omega-3 and Monounsaturated fats dramatically reduce the instances of diabetes, heart disease, obesity, cancer and cognitive decline.

Grass Fed Meats

Studies have shown that there are more types of fat and significantly higher amounts of fat found in typical, commercial based, grain fed meats. On the flip side, wild meats and grass fed meats are found to be relatively low in saturated fats, while supplying significantly higher amounts of beneficial omega-3 fats. We shop for our GRASS FED meats at Total Wellness.

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Primal Nutrition Plan

Forget Fad Dieting For Good

The Primal Nutrition Plan follows the same general guidelines as a Paleo diet, but includes some dairy. Creams, butter, Greek yogurts, and some cheeses are allowed in moderation. Both Paleo and Primal are more laid back Nutritional Plans. They offer a variety of creative recipes to help keep you meals interesting.

Zone Nutrition Plan

More Tracking, More Control

The Zone Nutrition Plan requires you to plan and really keep track. There is weighing and measuring and lots of planning to the Zone. Each meal or snack is viewed in blocks. To follow a Zone Nutrition Plan you will need to plan and “block” your meals out ahead of time. The Zone Nutrition Plan does allow for some grains, however some CrossFitters will choose follow a cross-breed of Paleo/Zone. Doing this would exclude the grains and only include for the Paleo foods.

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