Posts by x3sports

If you’re like most people, you have likely run into your fair share of obstacles due to work and other responsibilities that have prevented you from reaching your fitness goals. It’s important to find a healthy balance between your everyday responsibilities and the time you dedicate to your well-being and fitness goals. Below is a list of tips on how to overcome some common obstacles that may be preventing you from reaching your fitness goals.

1. How to commit and stay committed – It isn’t easy staying or even getting motivated to exercise, especially if you’re a beginner. In fact, most avid exercisers would probably agree that some days they got it, some days they don’t. So how do you actually commit?

• Start by writing down a list of small, easy goals you WILL attain – Big goals can feel overwhelming, causing procrastination and frustration if progress isn’t happening as fast. Begin by writing down ways that you can accomplish those goals. Come up with simple ideas that you know you can take action on every day. For example, it can be something simple as setting your alarm an extra 10 minutes earlier in the morning to take a quick walk before you start your day. Commit to this daily and show yourself you are capable and then step it up little by little each day. You will keep yourself on track this way. By completing smaller goals, you will then have the confidence and reassurance that will help you reach your larger goals.

2. How to break bad eating habits – Most of us our creatures of habit. We buy the same foods from the same grocery store, prepare the same recipes over and over, and live within our own familiar routines. However, if you’re serious about eating healthier and losing weight, you’re going to need to break your bad eating habits and create healthy habits (don’t worry, we’re not saying you can never enjoy a slice of pizza again). Here’s a few tips on how to start:

• Take baby steps  – Start by cutting out the small bad habits in your diet. Do you get extra syrup and whipped cream on your Grande gingerbread latte? Opt for french fries as a side instead of a salad?  Often grab a sugary drink instead of water to clench your thirst? If so, start by taking baby steps and eliminating the small bad habits in your diet. Avoid the extra’s in your coffee, try replacing your french fries with a side salad twice a week, reduce the amount of sugary drinks you allow yourself per day and replace your fried chicken with grilled chicken in your salad. Making small changes in your diet can improve your health as well as trim your waistline.

• Be mindful of what you put in your body – Pay more attention to what you’re eating and drinking by reading food labels. Become familiar with lists of ingredients, and start to take notice of everything you put into your mouth. Once you become more aware of what you’re eating, you’ll start to realize how you need to improve your diet.

3. How to make time – Lack of time is one of the most common excuses people give for skipping exercise. Sure everybody feels busy, but being busy is all about priorities and if you really want to achieve something you will make time and consider it a priority.

• Plan ahead – Schedule your workouts in your calendar as reoccurring appointments. This will create a habit and pattern and you will no longer have to continuously think about it.

• Have alternate workout times for events that interfere with your normal workout schedule – One of the good things about X3 Sports is we have multiple class times to chose from. For example, if you have dinner plans that interfere with your evening class then schedule your workout for the morning.

• Don’t over estimate the effort needed – Think about it this way; if you workout 2-3 times per week out of a 168 total hours it’s less than 2% of your time.

Now give some of these a try. Don’t let these obstacles come in between you and your fitness goals. Schedule your free class at X3 Sports here or fill out the form on the right.

X3 Sports Fast Track Class

Since the first CrossFit gym opened in 1995, it has become one of the world’s hottest and controversial workouts. While CrossFit can be a great workout for some, there are several reasons why I believe it is not appropriate for others. I want to point some of those out and also explain how X3’s Fast Track is different (and of course I think better) workout.

Let’s first look at who I believe CrossFit is and is not for:

1. Who I believe CrossFit for?
   1. If you’re an 18-year-old Army recruit about to be deployed to Iraq.
   2. If you have experience with Olympic type lifts
   3. If you want to train for the CrossFit games
2. Who I think is CrossFit NOT for?
   1. Women who want a slender look
   2. Beginners and people who do not workout regularly – To do it right, you need a level of proficiency in the lifts in order to prevent injury and get optimal results
   3. A construction accident attorney long island explains that people who are injury prone or have structural imbalances
   4. Sport specific athletes, as CrossFit is not designed for any specific sport.

Here are a few reasons why I don’t feel CrossFit is good fit for many people:

1. Loose Certification Criteria – The basic CrossFit certification  introduces participants to numerous workout protocols and exercises, including Olympic lifts, such as the snatch and clean & jerk.  According to recent comments on a website from an individual who is certified (and from information that I viewed on that person’s website) certification primarily consists of participating in workouts. Pay your fee and participate in workouts,  and be certified and promote your business as a CrossFit affiliate.
2. CrossFit is a Brand, not a Facility – Once an individual pays for certification, that person is now licensed to open a CrossFit location. There is no ongoing system of accountability to ensure consistency or quality. Basically, you cannot be too sure if your CrossFit instructors really know what they are doing.
3. Testing Protocols – In looking over detailed notes from a CrossFit certification, I was concerned about the lack of testing for structural balance issues with trainees. Not addressing these while implementing a heavy Olympic lifting workout just adds to the possibility of injuries.
4. High Risk of Injury due to lack of proper technique – I firmly believe that, to teach Olympic lifting and weight training, individuals should have USA Weightlifting certifications so that they are competent to teach certain types of exercises and can adequately prescribe protocols for complex training methods. In this category, I would include the classical Olympic lifts, strongman exercises and plyometrics, which many CrossFit instructors may not be qualified to teach. Often in the strength coaching profession these aforementioned training methods have been criticized as dangerous; but when you look at why athletes become injured from these training methods, it can often be traced to poor technique. (see video below)[youtube http://www.youtube.com/watch?v=N-j3RoNBscY?feature=player_detailpage&w=500&h=360]
5. Repetition of Complex Exercises – Although high repetitions and short rest intervals can be used to develop muscular endurance, I believe these protocols should not be used in some exercises (that are used in the CrossFit program). This is especially true with the Olympic lifts. For example, you should never do more than 4 to 6 reps of these exercises because your technique will deteriorate.  As you force the exercise and excessive reps, you are more susceptible to injuries and will decrease your performance.
6. Endorsement of Controversial Exercises – On one website of a CrossFit affiliate, I saw video clips of athletes jumping onto cars and standing on Swiss balls. I appreciate having a wide variety of exercises to use with clients, but you have to question the logic of using such high-risk exercises in a program.

Now let’s compare CrossFit with X3 Sports’ Fast Track class:

What is Fast Track?

Fast Track is a unique mixture of cardio and resistance training that helps you lose weight, tone muscle and improve coordination. Fast Track utilizes sports training equipment and exercises such as bungees, medicine balls, kettle bells and hurdles.  Depending on the location, we use 20-25 yards of indoor Astro Turf to help prevent injuries. This is a great class for those looking for a fun & challenging workout.

Benefits of Fast Track

1. Fast Track’s main purpose is to provide an intense workout in a fun, group-based environment.
2. Fast Track relies more on “Conditioning” and “Agility” training rather than complex weight lifting exercises.  So it’s easy to learn and very beginner friendly unlike CrossFit which can be intimidating to beginners.
3. Structural Balance issues are addressed by our Strength and Conditioning coaches on an on-going basis.
4. Fast Track utilizes a high variety of exercises & equipment to keep you challenged and having fun while preventing plateau. Examples include bungee cords, kettle bells, agility ladders, medicine balls and hurdles.
5. Fast Track is focused on improving Cardiac Output, VO2 Max, and burning fat through High Intensity Interval Training.
6. Olympic lifting and weight training at X3 Sports is taught only by individual’s trained at the Olympic level, i.e. USA Weightlifting certifications.
7. Fast Track is geared towards any age and fitness levels

If I have not persuaded you yet to try Fast Track, stay tuned for Part Two of this series where I will go into more technical detail about CrossFit and Fast Track and explain what you can expect from a Fast Track class at X3 Sports. If you want to try out one of my classes or any of the other fast track instructors, simply fill out the form on the right of this page to get started! In the meantime, if you have a question or just want to comment, feel free to drop me a line below.

Sources:

The Journal of Strength and Conditioning
Various Charles Poliquin articles

Disclaimer: Although each statement herein is based upon actual CrossFit locations, all CrossFit instructors and locations may not be as described.