12.29.2013

SWFFT Cycles

We are in the process of drafting a programming page that details the long-range fitness structure that SWFFT has found success using over the last few years.
Although CrossFit has found significant gains in "constantly varied" workouts, SWFFT participants should either a) understand the programming behind their coaches or b) have a long-term plan designed to meet objectives and progression.

The key to our programming combining Max Effort Black Box (MEBB) strength WODs with traditional CF WODs and new adaptable workouts designed to stress weakness in participants.
Recently we have found that including this programming with Beyond the White Board (BTWB) 'Analyze' function is complimentary.   After establishing your mesocycle workout schedule with MEBB, BTWB provides SWFFT with opportunities to fill in the gaps with those WODs that will most benefit the participant (stress weakness or address stagnation).

If you have further questions shoot us an email.

8.31.2013

BTWB

Just a reminder that our Beyond the White Board (BTWB) affiliate membership still has a few open slots available for gym members.  For those of you that have been trading emails and/or continually working on Functional Fitness at sea, send me an email with your requested username and i can add your account to BTWB.  Of course, if you already have an account i recommend you join the gym account.  We only have 3 at this point tracking on BTWB and now there is even more incentive...

CrossFit SWFFT has been selected to beta-test a new BTWB function that analyzes individual performance.  This function will compare recent performances and provide a grade on a 1-100 pt scale, providing each of you with the ability to pinpoint weaknesses and strengths.  I am excited about this opportunity, especially with a view into the future, where SWFFT will be able to further modify WOD programming based on the groups overall weaknesses.

All the Best!

4.22.2013

Strength and Diversity

SWFFT looks forward to hearing and witnessing progression of some deployed maritime warriors onboard USS BARRY.   Thank you for your service.

3.03.2013

Guest Post: Cancer and Exercise

Just as exercising at-sea is a complicated but rewarding endeavor, attempting to maintain fitness during cancer recovery is challenging.
This guest post discusses the importance, challenges of fitness with cancer and provides recommended fitness design.

Hat Tip - Melanie
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Whether you have been recently diagnosed with breast cancer, are in treatment for mesothelioma or are in remission, your physical fitness is vitally important to your recovery and overall continued health. While a good exercise routine is important for everyone, those with cancer, even in remission, need to pay even more careful attention to their workout routines.

Research from the American Institute for Cancer Research indicates that obesity causes increased risk for several types of cancer. For cancer survivors in remission, as well as the general population, one of the best ways to combat obesity is by getting a minimum of 30 minutes of exercise each day.

Exercise during cancer treatments is also important. The benefits of exercise during treatment have been well documented, and physical activity clearly helps with symptoms of fatigue as well as other quality-of-life measures.

Cancer patients who have been regulars at the gym prior to diagnosis should expect to slow down their activity some during recovery. However, keep in mind that some exercise is better than none. Medical staff at your doctor’s office and cancer treatment centers can give you guidance on how best to adapt your workout routine to meet your personal needs.

If you haven’t ever been particularly active, begin by taking small steps toward getting fit. A daily walk around the neighborhood will help to get you moving. Walk at a pace you can maintain, even if it is slower on some days, and feel free to stop and rest if you begin to feel any discomfort. In inclement weather you might prefer to walk on an indoor track or at a local mall.

Getting exercise isn’t an all-or-nothing pursuit. You may find that simply doing a few chores around the house provides a challenging workout and raises your heart rate during your cancer treatments. In this case, set a goal of moving for a short period of time, like 10 minutes, two or three times during the day. This might include standing at the sink and washing dishes or simply folding a load of laundry. The important thing is that you keep moving, as you are able.

A cancer diagnosis comes with many difficulties. If you take a few minutes each day to take care of your body by exercising, some of those difficulties may seem easier to handle over time. Talk to your doctor about a routine and start improving your health today.
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4.19.2012

Flexion & External rotation

I thought the below MH article is an interesting insight in light of KStarr's (mobilitywod.com) pound-fisting of external rotation. It's possibly the next 'big thing' in functional efficiency.
Enjoy and externally rotate!!!

http://www.menshealth.com/fitness/run-faster-1

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