The MetroEast Way
By CrossFit MetroEast
The MetroEast WayOct 11, 2022
Balance and Coordination: Not Just For Old People
This week on our podcast we discussed two more general physical skills: balance and coordination. Check out our blog link on www.Crossfit-metroeast.com/blog/.
If you want to improve your balance and coordination or adopt a more inclusive fitness routine, book a free consult to talk about your goals and see if what we do is right for you. BOOK HERE.
The Difference Between Mobility and Flexibility and Why They're Important
CFME's 10 general physical skills series: Flexibility
Learn more about getting started on a fitness routine by booking a free consult here: https://msgsndr.com/widget/appointment/crossfitmetroeast/free-intro
How to Have a Successful CrossFit Open
CFME Coaches Josh, Sam, and Millie talk about their most memorable CrossFit Open events and give tips to CrossFit gym goers on having a successful open.
Why Being Strong Matters to Everyone
What is Stamina and Why Does It Matter?
Coaches Josh, Sam, and Millie dive into CrossFit's 10 general physical skills and talk about Stamina this week. Want help reaching your health and wellness goals? Click HERE to book a free consultation with someone from our staff!
Show Notes: Last week we started discussing the 10 general physical skills and we talked about cardiovascular/respiratory endurance. As a review… Intro to the 10 general physical skills: In CrossFit’s “what is fitness?” article published in 2002 they designated 10 general physical skills that define fitness They are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy You are as fit as you are competent in each of these 10 skills, and a regimen develops fitness to the extent that it improves each of these 10 skills. If your goal is optimum physical competence, then all 10 general physical skills must be considered and developed The first four: cre, stamina, strength, flexibility are physiological adaptions improved through training, the bottom four: coordination, agility, balance, accuracy are neurological adaptions accomplished through practice. The middle two: power and speed are the result of combining the top four with the bottom four Today we are going to discuss STAMINA. 'What is STAMINA? STAMINA is the body's ability to process, deliver, store, and utilize energy. How do you decipher that for the common client? Simply put, your muscular endurance, or your body’s ability to contract your muscles and do work for a long period of time Today were going to answer a few questions. Why is stamina important? For fat loss For performance For function What does stamina look like in a training setting? What does stamina look like in a real life setting? I hope you’ve enjoyed learning more about one of the 10 general physical skills that we address in our CrossFit programming. Tune in next week when we discuss another one of those skills and the Y in the way behind our training here at CrossFit MetroEast. If you’d like to learn more about how to become a part of our gym you can click the link in our show notes to schedule a free consultation with someone from our staff. Coaches, thank you so much for spending some time with us today. We look forward to chatting again next week. Take care.
Benefits of Improving Cardiovascular and Respiratory Endurance
Intro to the 10 general physical skills:
- In CrossFit’s “What Is Fitness?” article published in 2002 they designated 10 general physical skills that define fitnessThey are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy
In the coming episodes we’re going to break down each one of these and explain the why and the how we train these at CFME.
CrossFit’s position on the 10 general physical skills:
- Appropriate programming will expand someone’s capacity in each of these areas without biasing any one area
- You are as fit as you are competent in each of these 10 skills, and a regimen develops fitness to the extent that it improves each of these 10 skills.
- Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. By contrast, improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice.
- If your goal is optimum physical competence, then all 10 general physical skills must be considered and developed.
Todays topic: cardiovascular/respiratory endurance
What is that?
- The ability of the body’s systems to gather, process, and deliver oxygen
What does that look like in a workout setting?
- typically a single modality (because you can maintain intensity and pace without changing modalitiesRunning, rowing, biking, swimming, skiing
- Aerobic capacity days
Why is this general physical skill important to our clients?
- fat oxidation during submaximal efforts
- Improved systems to then work at higher intensities in other forms of exercise therefore increasing Caloric expenditure
- better transportation and use of oxygen increases body’s ability to perform repeated efforts of higher intensity power outputs
- Speeds Recovery between sessions
General fitness and function:
- Prevents chronic diseases such as: Coronary artery disease, hypertension (high BP), diabetes, metabolic syndrome, dementia
- Increases functional capacity and ability to stay active longer - when the heart and lungs work more efficiently it makes physical activity easier on us so, but when our heart and lungs struggle to keep up with our activity it promotes to be more sedentary as we age
So, if you want benefits like the ones listed above or if you’re one of those OG CrossFitters who values the traditional principles of CrossFit methodology then don’t skip training this general physical skill when it pops up in the programming.
If you want to learn more about how to improve your health and fitness to live a better life for you and the people around you, hit us up on our website at CrossFit-MetroEast.com and click the LEARN MORE button to book a free consult with someone from our team, we’d love to help.
Realistic Resolutions Challenge
Coach Josh and Coach Millie are joined by CFME Nutrition Coaches, Ali Naile and Alyssa Dawson, to talk about their upcoming nutrition challenge starting January 15th. This challenge is geared around setting realistic goals, building effective habits around them, and can add in specific training programs to help you improve in certain areas of your fitness. This challenge is open to anyone who would like to participate and can be a great jumping off point for someone looking to improve their nutrition in 2023! Click the link to sign up or if you have more questions email firstname.lastname@example.org to find out more! https://crossfitmetroeast.pike13.com/events/10879895
Shop Talk with Mike Walerius
Mike Walerius, Founder of OPEX St. Louis Central in Maplewood, MO joins Coach Josh this week to talk about a number of things. Join them as they go off on some tangents, but all good stuff. They touch on Mike's new Move Academy helping put the physical back into education working with youth on learning proper movement and developing an understanding of the importance of exercise beyond sports. They talk about the noise of social media fitness "gurus", leaving a legacy for their kids, and more! Find out more about OPEX St. Louis Central and what they do HERE.
Staying Consistent During the Holidays
Coach Josh and Coach Sam dive into the tactics they use themselves and with their clients to help maintain consistency towards your goals during the busy holiday season. Being consistent with your habits is more important than the habit itself many times. If you or someone you know is struggling to maintain consistency with their efforts a coach can help! Book a free No Sweat Intro to find out how we can help! https://msgsndr.com/widget/appointment/crossfitmetroeast/free-intro
Tendon Talk with Dr. Dill of Myo-Fit Mobility & Therapy STL
Coach Josh hosts , Dr. William (Bill) Dill (EdD, LAT, ATC, CSCS), of Myo-Fit Mobility and Therapy STL again to talk about tendons. Specifically, they discuss tendonitis versus tendonosis, and Bill's go-to strategies to assess and treat both. Got something keeping you from being physically active or staying at the top of your game? Myo-Fit Mobility and Therapy offers professional athletic training services to the recreational athlete. Located inside CrossFit MetroEast in Belleville, anyone can book a New Client Consultation or Injury Evaluation with Dr. Dill HERE.
Holiday Nutrition Tips!
Coach Josh hosts CFME fitness and nutrition coaches Alyssa Dawson and Ali Naile as they give us tips to navigate our nutrition and exercise around the holidays. With Thanksgiving coming up to kick off the holiday season, you don't just have to shut things down and pick up your goals again in January. Learn more about how you CAN still take steps towards your health goals AND enjoy the holidays! Are you someone who says, "I know what I need to eat, I just don't do it." We hear that all the time. Maybe you need a nutrition coach to keep you accountable and guide you. If you're working out all the time and not seeing the scale move, it likely has a lot to do with what you're putting in your mouth. Book a free nutrition consult with us today and find out more about how we can help you eat better to look and feel better! Click Here to Book
Constanly Varied vs. Randomly Selected
Coach Josh and Coach Sam dive into the difference between constantly varied vs. randomly selected programming. There's always a method to the madness when they program at CFME and their constantly varied approach keeps their clients exercising better for longer. Want a safe and effective program to keep you moving better and getting stronger? Click the link to book a free intro: https://msgsndr.com/widget/appointment/crossfitmetroeast/free-intro
How To Properly Warm Up
What constitutes a proper warm up? What if you don't have much time? How do I warm up for a faster workout? How do I prep for strength? Coaches Josh, Millie, and Sam talk this week about warm ups! How they program them, how they adjust them, and how Coach Josh skips them at times ;) Need help reaching your fitness or wellness goals? Book a free intro to learn more about which one of our programs are right for you! https://msgsndr.com/widget/appointment/crossfitmetroeast/free-intro
Ask The Coaches Episode!
Last week we posted in our private facebook group and on our IG story that we were looking for questions on all things fitness, nutrition, and wellness. In this week's episode, we're answering questions like:
"How many days a week should a brand new client show up to class?"
"What's your number one piece of advice for new clients?"
"What's your number one piece of advice for long time clients?"
"Should fitness goals adjust during these dark, cold winter months?"
Something we finished up with in the episode was highlighting our upcoming Legends Nutrition Seminar on November 19th. If you are 55 or older and want to learn more about how to eat better as you get older, sign up for this special event HERE.
Group CrossFit Programming Update - October 2022
Coach Sam gives us some updates on what the focus will be in the coming weeks of our Group CrossFit Class programming!
Pink Ribbon Girls with Cory Smallwood
Coach Josh had the opportunity to sit down with Cory Smallwood of Pink Ribbon Girls St. Louis to talk about the impact they're making on patients in treatment of breast and gynecological cancers. Established in the St. Louis area in 2018, PRG serves patients and their families during their treatment with their 4 Pillars: Healthy Meals, Rides to Treatment, Housecleaning Kits, and Peer Support. To learn more about PRG go to: https://www.pinkribbongirls.org/st-louis-missouri To sign up for our upcoming CrossFit for PRG Fundraising event go to: https://crossfitmetroeast.pike13.com/group_classes/293044#/list?dt=2022-10-22
Interview with Bill Dill of Myo-Fit Mobility & Therapy STL
Coach Josh sits down with Myo-Fit Mobility & Therapy STL owner, Bill Dill, to discuss his business and the partnership he's created with CrossFit MetroEast. Bill has been a Certified Athletic Trainer for the better part of 20 years and has worked with a wide range of clients both in and out of the athletic setting. His new endeavor as a Myo-Fit Mobility & Therapy Licensed Facility is a way to extend athletic training services to those physically active. His Metro-East hub will be located inside CrossFit MetroEast and is open to the public. If you're interested in learning more or booking an appointment with Bill click the link: https://myofitstl.janeapp.com/#/staff_member/1/treatment/1
Accessorizing Your Workout Routine For Faster Results
Coach Sam and Coach Josh talk about the why and the way behind how they add accessory exercises and programs for individual and group programming at CFME. Programs like these can expedite their clients' results towards their goals and minimize injuries/issues as clients add work to their program. Need help from a professional coach to personalize your workout program? Click the link to book a free consultation with our staff and learn more: https://msgsndr.com/widget/appointment/crossfitmetroeast/free-intro
Considerations For Prenatal & Postpartum Training
Mother of two and our resident prenatal/postpartum specialist, Millie Patterson, educates us on the ins and outs of training during pregnancy and beyond. This has become a very important piece of taking care of our female clients on their health journeys.
If you want more help with exercise during pregnancy or after book a free consult with us here: https://msgsndr.com/widget/appointment/crossfitmetroeast/free-intro
If you need a pelvic floor therapist in the Metro-East check out Whole Body Physical Therapy at https://www.wholebodyfix.com/
Volume vs. Intensity
This week the crew discuss the difference between volume and intensity and where they fit into their clients' programs. Volume, while it can be an important piece of a training program, should not just be volume because "more is better". Intensity and intent should always be consider over volume. This series is all about teaching the why behind the way we train at CrossFit MetroEast. If you want help with your fitness or nutrition book a FREE consult here: https://msgsndr.com/widget/appointment/crossfitmetroeast/free-intro
Why Scaling Isn't Failing In Your Workouts
CFME Founder, Josh Nimmo, and Coaches Sam Schaefer and Millie Patterson discus the why behind the way we scale at CrossFit MetroEast for the beginner all the to the advanced athlete. If you want help with your fitness or nutrition goals, we'd love to support. Book a free consultation here: https://msgsndr.com/widget/appointment/crossfitmetroeast/free-intro
How Do I Know When to Progress In My Workouts?
CFME founder, Josh Nimmo, and Coaches Sam Schaefer and Millie Patterson, engage in a conversation about how to know when to advance in exercise progressions or how to know when to go heavier on certain exercises. Take a look to learn more about the why behind the way we do things at CrossFit MetroEast. Need more help with your goals for your health? Book a free intro with our staff at: https://msgsndr.com/widget/appointment/crossfitmetroeast/free-intro
How To Know When You Need A Rest Day
CFME founder, Josh Nimmo, is joined by CFME Coach Sam Schaefer and GM and Coach Millie Patterson to talk about rest days, active recovery days, and how they program for group clients who train 6 days per week. Need help accomplishing your goals? Book a free consult at https://msgsndr.com/widget/appointment/crossfitmetroeast/free-intro
The Benefits of Using Dumbbells and Kettlebells in CrossFit Programming
CrossFit MetroEast Founder, Josh Nimmo, is joined again by Head of Group Programming and long time Coach, Sam Schaefer, to talk about why they implement kettlebells and dumbbells into their programming and the benefits they have on overall strength, adherence, injury prevention, and longevity in training.