Work up to a heavy single Mid-Hang Clean.
Post loads to comments.
50/40 Calorie Row
50 Wall Balls 20/10, 14/9
50 Russian Kettlebell Swings 24/16kg
Complete this workout chipper style. Scale the Wall Balls and Kettlebells as needed so you can get through the reps in large-ish sets of 10-25. Scale the Double-Under to 100 Singles or 25 attempts as needed.
Post time and Rx to comments.
Coaches Chris and Jess Fox, Rickke M., and Jess B. with Coach Noah at CrossFit Lumos in Austin. Want to know how Noah and his gym are doing, what he’s been up to? Read the series he’s been writing for Beyond the Whiteboard about opening Lumos!
Fit 55+: Staying Strong, Mobile, and Able
What is Fit 55+?
Fit 55+ is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Research points to development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes: “If you don’t move it, you lose it.”
Fit 55+ will help you:
- Build muscular strength and joint integrity
- Increase and maintain bone density
- Improve cardiovascular function
- Improve pulmonary function
- Improve balance, coordination, and mobility
- Reduce your risk of falling (and be more resilient in case you do)
- Maintain independence and improve quality of life
Who is this class for?
Any older adult who wants to exercise in a fun, safe, and inclusive manner. Whether you’re a total newcomer to resistance training or more of a veteran, our classes will challenge you to become better.
What does a class look like?
A typical class will start with a series of light warm up movements to get your heart and joints ready for exercise.
From there we’ll move onto the strength training portion of class, using a variety of tools to help you develop strength. You’ll use both weight training and bodyweight exercises of the upper and lower body to develop and maintain muscular strength and joint integrity.
After the strength training portion of class we’ll move on to the conditioning portion. Here the goal is to get a bit sweaty and elevate your heart rate for a while to improve heart function and lung capacity. To this task we’ll use a variety of equipment and modes like: rowing machines, exercise bicycles, sled pushes, sandbag training, and bodyweight exercises, in addition to many others. The variety keeps it engaging and more fun (we think) than just walking on a treadmill for an hour.
Finally, we’ll end with a few cool down stretches to relax your heart rate and your mind before you head out of the gym.
Where and When do Fit 55+ classes meet?
Mondays and Thursdays at 11am at CrossFit South Brooklyn (597 Degraw Street between 3rd and 4th Avenues) located in the heart of Gowanus. We have served the local fitness community for nearly 10 years, growing from grassroots park-based workouts to our current location, which has two spaces with a total footprint of over 11,000 square feet. In addition to our spacious facility, we also have brand new locker rooms with showers, towel service, and bath products available for your convenience.
5-Class Card: $100
Monthly Unlimited (2x per week): $125