Exercise for Successful Ageing

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Go Time!

Ever been faced with training a previously sedentary older client? Jim Baker of CrossFit Santa Cruz Central is about to take you through it step-by-step, while infusing his own feelings and years of experience into the narrative. He lets us step into his trainer's mind to give us a glimpse of his own personal guidelines on how to coach, protect and encourage older novice trainees. Jim paints detailed scenarios of a method that assumes nothing until the trainee is established and all the while working slowly and patiently toward the rewards of doing everything.

There’s one thing we are entirely certain about regarding exercise for the elderly. Older adults are capable of vigorous long-term physical activity, including aerobic and resistance training, with positive adaptations. The benefits right from the start are profound. Even in the 60-90 group, training reduces the loss of muscle mass to less than 5% per decade. This is as compared to 10% per decade around 30 years of age, increasing to 15 % in the 60's and 70's, and about a 30% loss thereafter. With aerobic and weight training exercises there is improvement in VO2max, favorable cardiovascular adaptations such as reduced blood pressure, triglycerides, LDL and increased HDL, as well as an increase of skeletal muscle strength, power and endurance. Quite simply, exercise training brings with it the consolation of an active and independent old age.

-Mary Conover

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EXERCISE FOR SUCCESSFUL AGEING.pdf (143.8K)
James Baker, M.A., M. F. T. and Mary Boudreau Conover BSNed

Read Mary's collected works in Conover's Corner.

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Workout:

Overhead Squat
3-3-3-3-3

Strategy

IMG_9763 Tyler and Gilly after class

It was another day of incredible outputs and improvements. It will be interesting to see the results over the next 4 workouts.

At the end we will see who comes out with the greatest overall improvement percentage. Then we will find out the strategy they used to get better.

Rest up and keep up the good work and competitive spirit.

Workout:

rest day

Competition underway

IMG_9664 Allison dragging her plate

This week people begin to complete the improvement pool workouts after two months of training. There was an exited and focused energy about the gym all day and many PR's on the rower as the re-testing commenced. Christa took 1:20 seconds off her 2k row time the most of anyone on the day. We look forward to the next eight days of competition.

Please be sure your scores are collected on the master log in the gym after you complete each workout.

Workout:

"Diane"

21-15-9 each of:

Deadlift

Hand Stand Push up

To Kip or Not to Kip?

IMG_9698 Olivia working on her strict hand stand push up. Bonus points if you can read her shirt upside down.

Re-testing for the Improvement pool officially starts today. We will run the workouts on a 2 on 1 off schedule, every third day will be a make up. We recommend you do the workouts in the order we post as best as it fits your schedule.

We will have the official times sheet at the gym for you to double check your modifications, loads, and times before you re-test.

Workout:

Row 2k for time

The Real White Board

IMG_9648 Suzanne during her Cindy PR

Today someone reminded me of the importance of the score boards in the gym. He finished his workout, walked over to the board to check his "angie" time amongst the previous scores. He then proceeded to get out the ladder and replace the name of the guy whos time he had beaten.

Ever since we joined "beyond the white board" and have been tracking our scores online we have neglected the white boards in the gym. The white boards are a great representation of who we are and what we are capable of. It is a tradition we must keep alive. So get that ladder out and start replacing some names people.

Collecting Data on yourself is an important part of what we do, it is how we mark and measure improvement. How do you keep track of your progress? For how long have you been logging your scores?

-coach D

Workout:

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Today is Pat Barbers Birthday he is 24. We are looking forward to his return from New Zealand the week of the 19th and hope he is celebrating well. Here is a video of him doing Barbra that was recently posted on the main site. He is still inspiring us from far away.

Watch Pat do Barbara in New Zealand

HAPPY BIRTHDAY PAT!

The Fun is in the Community

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Sunday class after "Angie"

CrossFit is not easy.  It requires discomfort, effort, and day in and day out consistency. Sound Fun?  Well, it is.  The smiles in the photo above, taken after a workout, are common place.  The hard work will pay off and you don't do it alone.  CrossFit Santa Cruz is more than just a place to workout, we are a community of athletes, striving to become better. 

SO COME IN, DO THE WORK, GET FIT. It will be fun!

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Workout:

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Partner Up

IMG_9149 Jama and Gilly working on partner pull ups.

This week we will be doing a lot of pull-ups.  Proper scaling will be required.  Treat your hands well. Try to prevent tearing.  Proper shoulder prep is a must to avoid any additional stress.  Stretching and rolling out will be required.

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Workout: "Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats