ARE YOU MIDDLE-AGED? WE GOT YOU AND YOUR MOTHER SORTED
Let’s face it – the oldness sux (age-id people please have a young folk translate if need be). But if the thought of CrossFit has you pooping in your pantaloons, then fear no more.
You see what we do is scaleable i.e. make easier-able. That is how we regularly have three generations of the same family working out next to each other.
What it means on the Box (our word for gym) floor, is each person in that family is given something slightly different to do. What it means for their training, is they all get the same adaptation the workout has been designed for eg. Increase strength, go faster, go longer etc.
So if inside your middle aged 46 year old body, is a decrepit 91 year old . . . .
Or if you are 60, wanting to reclaim your inner 30 year old, then here’s a wee guide to how we do it.
FORM RULES THIS ROOST
Ask anyone who comes here, we are BIG on making sure you are doing movements correctly. It comes first, and remains the priority, no matter your age, build or delusion about strength. If you can’t get into correct position, we give you part of the movement to work on, or give you a weight you can do with correct form.
SCALING THE WEIGHT (NOT YOURS, WHAT YOU LIFT!)
How we do this depends on what our goal is for the workout. This could be making you stronger, making you powerful (strong and fast), or getting your muscles to work for longer, all of which fall into a specific repetition range.
So we will adjust your weights to firstly ensure form, and then have you performing the correct rep range.
SCALING THE MOVEMENT
Now we know that Grammy still sees a sprightly 20 year old when she looks in the mirror. But false mirror reflections aside, we aren’t going to get newbie grandma doing hand-stand push ups, no matter how much street cred they’ll give her down the Bingo hall.
Every exercise has an alternative. All we do is look at what the prescribed exercise is trying to achieve and get the athlete to swap it for another achievable exercise that does the same thing. For example a handstand push up might end in nastiness for Ethel, but she can use a bar and push it over her head – BOOM, Ethel is getting what we want out of the exercise.
That simply means we cut back on the number of repetitions or rounds of exercises in a workout. For example we might know most of the people in a class will take around 10 minutes to finish a workout with a set number or reps and rounds. But if we left Basil doing the workout with the numbers we have set it would take him closer to 17 minutes. So we cut off a round and shave a couple of reps off each exercise and Basil is back to finishing with the rest of the crowd.
So there it is . . . .
And lots of fun
Because what it boils down to is. . .
WHAT DOESN’T KILL YOU, MAKES YOU YOUNGER!