(215) 291-2968 Friday - Sep 22, 2017

Coach’s Corner: Fitness in the 30+ Club


  Let’s face it, we have all been in the situation where you are in the gym and there is always someone who seems to be younger and “better” at what you do. The first thing that comes to my mind is, “if only I was younger..” Well fear not fellow “Masters,” I have some tips and

 

Let’s face it, we have all been in the situation where you are in the gym and there is always someone who seems to be younger and “better” at what you do. The first thing that comes to my mind is, “if only I was younger..”

Well fear not fellow “Masters,” I have some tips and tricks for you!

A) Mobility and Warmup

Honest realization: it just takes our bodies (at this point in our athletic lives and going forward) MORE to “warmup” before we can get going! The days of just walking into the gym and going full-speed-ahead are long gone. I would allow at least 15-20 minutes of solid mobility time (not just foam rolling) to get those muscles and joints greased and ready. If you have questions or need suggestions, don’t hesitate to ask a coach and they can help you get moving the correct way.

B) Move Efficiently When Working Out

We know that working out takes a lot out of you, so it’s super important to “work smarter not harder!”  For example, make your WOD set up efficient. Unless the class is already organized for you, try to create the most logical, safe, and organized path for your work. It’s true, certain workouts don’t allow you to put a box next to the pull-up rig or next to your rower, but when you can make sure you take advantage of the space you have to use.

C) Strategy, Strategy, Strategy

Gordon competed last weekend at a Master’s Olympic Weightlifting meet in Bridgeport.

No one ever wants to do 200 burpees; however, if you properly break up the reps or work off the clock (ex. do 15 every minute), this can really make the workout more manageable before getting lost (Counting chips work great also-use the tools we have to offer!).

D) Breaks and When to Take Them

The obvious answer here is: when you get tired, take a break.  But there are definitely some tricks to the trade. This video shows how the 3x “Fittest Man on Earth rests during his workouts.

E) Rest Days

“Rest day? What’s that?!” The traditional CrossFit Way is: 3 days on, 1 day off. However, this just may not work for you because you have work and a life outside the gym. But that still means you have to work in a rest day when it’s the most logical for you. My best suggestion is to be rest if you feel sore or tired; don’t force yourself to go. Working out sore is ok but if you are not careful you could get injured.

F) Nutrition

This point is probably the MOST important of them all. If you put junk into your body, chances are you will not perform to your potential. We recently had a Novem Nutrition Seminar led by Lesha and Rachel and they provided really good tips on dialing in your nutrition. If you are interested in the materials or the Nutrition Challenge FB Group, please let us know!

 

Hopefully these few pointers will help you guys get over that threshold the next time you find yourself in a tough workout and help you reach the next level of fitness, no matter what your age!

 

Novem|Strong

Coach Joe Ling

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo