5 Reasons to get STRONG


Fitness trends come and go and most fall to the wayside for good reason.

Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?

“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin

Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.

1. Training for strength produces results.

Whatever your goals, muscle will help you get there. Some companies in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.

Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.

2. “You can’t manage what you can’t measure.” -Peter Drucker

Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.

3. Age gracefully with more muscle mass.

As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.

A comprehensive study of strength training has been proven to:

  • Improve motor function
  • Lower resting heart rate
  • Increase stamina
  • Prevent sarcopenia (age related muscle loss)
  • Improve bone mineral density
  • Prevent and help rehab injuries

Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.

4. You’ll experience epic brain gains.

Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:

The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.

What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…

5. Strong moms have healthy babies.

During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:

  • Reduce backaches, constipation, bloating and swelling
  • Boosted mood and energy levels
  • Better sleep
  • Prevent excess weight gain
  • Maintain levels of muscle strength and endurance
  • Reduced incidence of gestational diabetes

Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!

We would love to help you live a healthy strong life. Schedule a Free Consult to learn more.

9.20.17 – 10.2.17 Team Series


Pair up, adopt a ridiculous team name and workout!

For those who want to participate in the global event there is a $40/team entry fee.  For those who just want to participate within Redox it is free.

CrossFit HQ will be releasing 4 workouts each of the 2 weeks.  2 of the 4 workouts (or a modified version) will be the WOD on Friday and Saturday each week.  For teams only competing in-house these will be the only two workouts required.  For those competing in the global online comp you will have to find time outside of class to complete the other 2 workouts with you partner.

For more details on the Team Series click here.

Word on the street is there may be prizes involved for the in-house comp.

Cycle 4, 2017


Hey Team,

We will be pre and post testing from Tuesday (9/5) through Tuesday (9/12).  Please do your best to be present! It will give us a good launch point for the cycle.  Saturday open gym would be a great time to make up any missed testing 😉 .

At this point in the year we will start to shift our focus away from absolute strength and use the strength we’ve gained a base for more time on dynamic skill development and conditioning in preparation for the CrossFit Open.  We will work for approximately 8 weeks on the goals below, have a one week deload (reduction in load/volume) then retest in hopes of seeing measurable progress in the focus areas listed below.

GOALS:

Improve Absolute Strength
3RM FS

Continue to Create Strength Speed by building on the strength base we have created this year and applying it to the olympic lifts: primarily Cleans and Power Snatching.

Further Develop Gymnastics
For those who have adequate strict gymnastic volume we will start to work on the skill of kipping.

Building Aerobic Capacity
Transitioning from monostructural (running/erging) testing to mixed modal (traditional CrossFit style)

Accessory
Overhead mobility and carrying strength in preparation for snatches in Cycle 5.

8.26.17 PAINTBALL!!!!


August 26th from 1-3PM, come get down and dirty with us at 907 Paintball!

 

We will be purchasing tickets in advance in order to get a considerable cost break, so make sure to sign up well in advance in MINDBODY.  We will bill your account directly once you register.

8.19.17 Biking @ Kincaid


Saturday August 19th (time TBD) we have another Out-of-the-Box planned. This time we are mountain biking @ Kincaid Park.  Both novice and experience athletes welcome.  We have two members who are very experience riders (Tom & Derek) who have kindly offered to head the experienced and novice groups respectively.  If you don’t have a bike, borrow one and lets go milk summer for all it’s worth!

2017 Fall Schedule


Hey Team,

We are making some changes to our fall schedule. The changes will be implemented the week of Aug 28th.

The changes are as follows:

Tues/Thurs evening Ignition classes will be moving to 6PM.

Tues/Thurs evening Inferno classes will be moving to 5PM.

Saturday class will be at 9AM.

Also, there will be regularly scheduled open gym from 0830-1030 on Saturdays.

 

8.13.17 Rowing @ Sand Lake


Come join us on Sunday August 13th!  We will be testing the age old adage “Ergs don’t float”.  We will meet at Sand Lake Elementary School at 2PM.  Anchorage Rowing Association’s shell (boat) pen is located behind the school.  We will be rowing…yes, on the water! Be sure to wear fitted clothing, a hat or sunglasses, and bring a water bottle.

 

*All interested CrossFitters must first pass the float test and sign a USRowing waiver.

8.6.17 CrossFit Games Finale Viewing Party


Sunday August 6th we will be watching the best of the best in the last events of the 2017 CrossFit Games.  Bring your favorite dish to share, so we can throw snacks whilst watching others throw up ridiculous weights and down ludicrous times (isn’t that the dream!?!).  Also bring your most comfortable camp chair, hammock, or other lounging device.  As always friends, family, and kiddos welcome!

7.29.17 North Face Hike


Saturday July 29th, we’ll be trekking to Girdwood for an Out-of-the-Box adventure.  We will be hiking Alyeska North Face (or Winner Creek for interested parties).  North Face is a short 2mi, but mostly climbing.  We will be taking the tram down and rendezvousing at Jack Sprat’s for yam fries to celebrate our survival…I mean accomplishment.

We will be meeting at the resort tram @ 10AM to commence the fun.  As always family, friends, and kiddos welcome!

GU Energy Labs is Coming to Redox!


We have decided to start carrying GU products at the gym.  GU is a brand that I have used for the better part of a decade (Full disclosure: Most of that time I have been a part of their “Pro Program”).  Although I find that most of their products are geared towards endurance athletes and that’s where they, as a company, have their roots they are working to serve the larger athletic community.

One product I still use virtually every day are their hydration tabs.  The tabs are convenient pre-measured servings of electrolyte replacements that dissolve easily and have no added sugar. There is nothing worse than a sugary gut bomb with hidden powder pockets waiting to burst into gritty, sand explosions in your mouth. Am I right?!?

Anywho…on to the good stuff…we are offering a 25% discount off MSRP for anyone who wants to pre-order during our initial purchase.  Please complete our Pre-Order Form  by July 31st if interested. We will be placing the order on August 1st. If there are products you’re interested in that aren’t included on the form you can request on the bottom of the form. After the inaugural order, our members will receive a 15% discount as a membership perk for as long as we carry the products.

If  you’d like to learn more about GU, here is The GU Story.