612-644-9781 info@crossfitslipstream.com

Aerobic Capacity – What Is It & Why Is It Important?

Our regular members have noticed that along with our current strength cycle, we have introduced “Aerobic Capacity Wednesdays.”  You may be wondering what it’s for, and why you should attend these or other aerobic capacity workouts, which are lower intensity than our usual metabolic conditioning (“met-con”) work.  Traditionally, CrossFit has used only short, explosive efforts like the Olympic lifts and high-intensity metabolic conditioning (“met-cons”) to develop the body’s three known energy systems.  Workouts designed specifically to develop aerobic capacity is the biggest change in CrossFit programming since the founding of CrossFit, and it’s reasonable to ask why we should include it in our programming.

Which system provides energy as duration of effort increases

Let’s start to answer that with a discussion of the three energy systems and some important terms.  Two energy systems function without oxygen and are therefore known as “anaerobic,” meaning “without air.”  These are the phosphagen system (also known as the ATP-CP system) and the glycolytic system.  The phosphagen system only lasts about 10 seconds before the body has used up the stored creatine phosphate (the “CP” in “ATP-CP”), and can no longer supply enough energy this way.  The glycolytic system uses a process called “anaerobic glycolysis” to produce energy.  It’s fast, but inefficient, and byproducts of the process build up in your muscles.  You know it’s dominating when your muscles feel like they’re on fire, get stiff, and your brain starts screaming at you to slow down.  That’s the result of the buildup of those byproducts.  Aerobic glycolysis, in contrast, generates energy without that buildup, so you can sustain an “aerobic” level of effort.

Related: Intensity– The Key to Improving Your Physical Fitness

Aerobic capacity means the amount of oxygen your body can consume in a given time frame, usually one minute.  It is measured by the formula:

VO2 max = Q(CaO2 – CvO2)

Where: Q = the Quantity of blood your heart can pump in the given time frame, and CaO2 and CvO2 represent the Concentration (C) of Oxygen (O2) in your arteries (a) and veins (v), respectively.

In other words, how good is your body at (1) pumping blood and (2) drawing oxygen from that blood as it passes by your cells?  The better you are at both, the higher your VO2 max will be, and the easier a given work level will feel, because you’ll be in the aerobic system, without the buildup of byproducts that come with using the glycolytic system.

Aerobic capacity workouts push our anaerobic threshold higher, so we can remain aerobically dominant and able to continue without rest at a higher work output.  In CrossFit language, it increases our work capacity.  

While we get the most bang for our exercise buck from high-intensity work, the effect of that high intensity work is concentrated on our phosphagen system for our sprints and heavy lifts and the glycolytic energy system for met-cons.  While met-cons definitely train the aerobic system, the very definition of “high intensity” is that we are pushing ourselves to the upper limit of our ability, which means we are constantly pushing against the line between which of the aerobic system and the glycolytic system predominates.

This line is known as our “anaerobic threshold.”  We can go over the line into glycolytic system domination to finish our thrusters unbroken.  The price we pay is the need to rest in order to clear some of the byproducts and “catch our breath” before we can start our pull-ups.

Related: CrossFit ‘As Rx’ vs. Personal Progress

Aerobic capacity workouts push our anaerobic threshold higher, so we can remain aerobically dominant and able to continue without rest at a higher work output.  In CrossFit language, it increases our work capacity.  In practical terms, it means you can finish your thrusters and go right into your pull-ups, dramatically improving your performance.  While aerobic capacity work does not increase our work capacity across all time domains, it certainly impacts everything over the 10 seconds or so that the phosphagen system lasts.  And that’s a lot of performance.

–John Bryant

Founder & Head Trainer

john@crossfitslipstream.com

Why Personal Training?

Intensity is the bread and butter of our programming, making it possible to improve your fitness by taking one-hour group classes a few times a week. However, group sessions may not focus on a skill or technique that you’ve been wanting to learn.  Or a class may move too fast to really sink your teeth into a movement.  Or you may have a specific goal in mind, and it isn’t happening as fast as you want in group classes.  If any of these feel like they apply, you should consider a personal training session with one of your coaches here at Slipstream. In this post, we’ll go over a couple of the key benefits you could gain from one-on-one sessions. While there’s nothing quite like working out with a group that motivates you, personal training can help you reach a specific goal or goals.


FOCUS

The biggest difference between a group class and a personal training session is the increase in focus: from you, from your coach, and from the workout. Scientific studies consistently support the hypothesis that supervised exercise leads to faster rates of improvement (usually measured in increases in strength). While we pride ourselves on providing attentive instruction in all our classes here at Slipstream, personal training takes this a step further.  Instead of sharing a coach with a group of people, your coach is focused on you, your goals, and making your time in the gym the best it can be.

Related: The Mindfulness of Movement


INDIVIDUALIZATION

Everybody (and every body) is different, and while our coaches are great at adapting workouts to each individual, personal training takes this a step further. Your coach will spend time going over your unique strengths, weaknesses, and goals to design workouts specific to your individual goals, be they skill, strength, endurance, or whatever you choose.

Related: Continuing Education: Benefits of Learning New Skills


ACCOUNTABILITY

Another benefit of personal training sessions is increased accountability.  You’re less likely to pass up a workout, or just go easy, when you have an appointment with a coach and a program specific to you. We are all for taking a rest day when it’s needed, but more accountability might be exactly what you need to get you in the gym from day-to-day.  Know also that your trainer will adjust the workout to your abilities that day.  So if you’re low on gas, it may be a great chance to work on a mobility or other issue that is holding you back, instead of the 20:00 thrasher originally planned.


EDUCATION

The one-on-one format of personal training also allows you time to ask plenty of questions about your workouts, or anything else you’ve been curious about. For example, a lot of times we don’t have time in class to dig into the “why” behind the workout. Why do we do certain exercise? Why are we doing X number of reps? etc. Also, you’ll be able to find out what “homework” you might need to do in order to reach your goals. For example, your coach will be able to individually address mobility, recovery, and other things you can do at home that can help make the most of your time in the gym.


“The biggest difference you’ll notice between a group class and a personal training session is an increase in focus: from you, from your coach, and from the workout.”

CrossFit Slipstream exists to help you get the results you want, but we can’t do that without help from you. It starts with your initial goals statement when you join. Your free consults are a great time to continue the process. But if you’re wanting to take the next step, reach a specific goal, or reach it sooner, personal training is the shortest distance between you and that goal. If you’re interested in setting up a personal training appointment, contact us by email at info@crossfitslipstream.com, or speak with Susan or any of the coaches at the gym and we’ll be happy to help.

–Jay Alexander

Coach/Trainer

jay@crossfitslipstream.com

CrossFit? But I’m an Endurance Athlete!

CrossFit is a general physical fitness program, and is to all physical activity as decathlon is to track and field – broad, but not deep.  Nevertheless, CrossFit can help you accomplish any sport-specific goal in one of three ways: (1) as the foundation of general physical fitness on which you layer specialty training, (2) in-season strength training, OR (3) as off-season training to get stronger, maintain cardiovascular fitness, avoid burnout and prevent injury.

…CrossFit can help you accomplish any sport-specific goal in one of three ways…

Which approach is right for you depends on the importance of the sport to you and your athletic goals – including its seasonality.

The more your goals involve being genuinely competitive against other racers and the more defined your season, the more specific your training should be.  For you, doing CrossFit in the off-season under the watchful eye of a coach who knows and keeps your goals in mind, is the right choice.  A few months of CrossFit will restore your strength, recover lost mobility, and keep you healthy for another season of competition.  You may even find your performance improved by your experience, as you improve your strength-to-weight ratio, explosive strength, balance, and other attributes translate into improved performance.

You will also appreciate the mental break: in CrossFit, your workouts are programmed for you, there’s no waiting for equipment, and you can focus on working hard without the hassles of a gym full of people doing different things.

You may choose to continue either CrossFit or more specific strength training two or three days per week during your competitive season to preserve your hard-won gains, maintain the advantages they bestow upon you, and keep a rhythm that will allow you to build even greater fitness during the next off season.

Related: Mental Fitness

If your athletic goals are year-round, or more focused on the process, participation, or personal achievement, CrossFit is a fantastic year-round foundation for your sport-specific preparation.  Here, you use CrossFit for basic physical fitness and especially for core strength, then layer as much specific training as you need and can perform to reach your sport-specific goals.  We’re delighted to program all of it for you, if you’d like.

Related: What Do You DO at a CrossFit Box?

So athletes, come give CrossFit Slipstream a try with a free introductory workout, visit our “Guest Days,” or come see us at season’s end.

–John Bryant

Founder & Head Trainer

john@crossfitslipstream.com

Zero to Push-up Hero: Tips on how to get your first strict push-up

Push-ups can be incredibly frustrating! Some of us may be able to bench press, deadlift, or squat 1-2 times our body weight, but still struggle with creating that beautiful, hollow-looking push up. Add to this the challenge of performing this motion rep after rep and we have a recipe for frustration and self-doubt. As a coach, I find myself being approached, especially by female athletes, about how to up their push-up game. Oftentimes, these athletes have tremendous strength or amazing endurance but completing a push-up still eludes them.

While both men and women struggle with pushups, athletes who are biologically female may find themselves struggling longer than people who are biologically male. Women tend to have less muscle mass per pound, with less muscle mass being distributed on the upper body.  Testosterone levels also impact muscle development, with higher testosterone typically leading to larger muscle mass. This doesn’t mean that if you are female-bodied or have low testosterone that you can never get a push-up. Have you seen female gymnasts or rock climbers? They are some of the best athletes at body-weight training ever. All this means is that you need to train intelligently and practice body-weight drills a little more frequently in order to achieve top-heavy body-weight movements like the push-up or pull-up.

“Many of these drills (especially negatives and super-slow drills) also apply to pull-ups, squats, deadlifts, and bench press.”

Below are some basic tools you can use to up your push-up game. I have presented them to you in order of difficulty. However,  feel free to try them all to see where you’re at. Many of these drills (especially the negatives and the super-slow movements) also apply to pull-ups, squats, deadlifts, and bench press.

Related: Zero to Hero: Drills for Your First Pull-Up


ECCENTRICS/NEGATIVES (can be done on the floor, box, rig, or wall)

For this specific exercise we are only looking at the lowering phase of the push up. The goal of this movement is to build up all of the muscles that you will need to help lower yourself in a diagonal line.

“1-3 sets of 3-5 repetitions at 3-5 second descents will build your strength pretty quickly.”

Begin from the plank position by actively pushing against the ground and flexing your quads and abs (top picture below). You should have a slightly hollowed out upper back like mine. Your goal is to be able to keep the hollow position as you start lowering yourself to the ground. As you come to the bottom of the push up, you should be hitting the floor with your chest and thighs first. Your goal is to get your shoulders below your elbows with your forearms as vertical as possible (bottom picture). Whether you are doing this on the wall, a box, a barbell, or on the floor, try to lower as slowly as possible. I recommend working your way up to a 5 second descent. Once you make it to the bottom, relax on the ground and when you are ready, get yourself back to plank position. 1-3 Sets of 3-5 repetitions at 3-5 second descents will build your strength pretty quickly.

 

Top of the Push Up

Bottom of the Push Up

 


Hands off ground or Hand release pushups (these are done on the floor)

This drill focuses on the concentric or “up” phase of the push-up. Begin with your stomach, chest and thighs on the ground. Lift your hands off the ground so that they are hovering above where you normally place them (again with the goal of creating a vertical forearm). When you are ready, dig your toes into the ground and slap your hands on the floor, attempting to lift yourself in one straight line. As best you can, avoid lifting the chest before the abdomen. 2-5 sets of 3-5 reps should help you get better at this part of the push-up movement.

 


Super Slow Pushups (can be done on the floor, box, rig, or wall)

You’re goal here is to learn how to stabilize in each part of the push-up. When you go “super-slow” you are provided with instant feedback. Are your hips sagging? Are your elbows flaring? Are you hunching your shoulders rather than getting into a more hollow-looking top position? To do these push-ups, start off in plank position and slowly lower for a set amount of seconds. Pause at the bottom (if you want to pause for the same amount of seconds—even better), and then slowly rise for the same duration. Work your way up to 5 seconds. 1-3 sets of 3-5 reps at 2-5 seconds will start getting you stronger and ready to handle higher volumes.

Related:The Mindfulness of Movement

Once you get your first five push-ups, you can start being creative with your hand and feet positions. Heck you can even attempt plyometric push-ups where, for a second, neither your feet nor your hands are on the ground!

If you have any questions, or want to schedule a one-on-one personal training session to practice these skills, feel free to reach out to me at jasmine@crossfitslipstream.com or John at John@crossfitslipstream.com.

Until next time, keep push-upping on!

Jasmine Gerritsen

Trainer/Coach

jasmine@crossfitslipstream.com

Member Highlight – Meet Natalie!

1. Why did you decide to try CrossFit?
My brother-in-law told me about CrossFit workout and thought I would like it.

2. How is having a CrossFit Coach changed your workout or fitness results? 
Having a CrossFit coach is so great because their knowledge and enthusiasm push you to do your best workout correctly.

3. How has doing CrossFit affected your health and/or life?
CrossFit has changed my life in many ways. A couple are: 1) It is part of my daily routine that I was missing before.  2) I feel so much stronger and focused in my daily life.

4. What is your favorite CrossFit movement?
My favorite CrossFit movement is sit-ups…and yes I couldn’t do one before I started CrossFit training, now I can 20+ at a time.

5. What would you say to someone who is thinking about trying CrossFit?

Try it! I was a little nervous at first but I am so happy I found CrossFit Slipstream because it does feel like family.

Zero to Hero: Drills for Your First Pull-Up

Pull-ups are one of the most simple and effective back, shoulder, and arm exercises we have, providing a huge “bang for your buck”, perfect for those of us who don’t want to or can’t spend 8 hours in a gym every day. All we have to do is hang from a bar and pull ourselves up until our chin is over the bar, easy enough, right? If you found yourself shouting “Wrong!”, then you’re in the right place. Today, we’ll go over four drills that will help develop our grip and upper body pulling strength to reach the iconic fitness milestone of our first strict pull-up.

Related: The Slipstream Approach to Training

To be clear, we’re focusing solely on strict pull-ups here. While kipping may make the movement easier, it is essential to injury prevention to build a strong base of strict pull-ups before moving on to kipping. By being patient and taking this route, we ensure that all the ligaments, tendons, and muscles that make up the shoulder joint are strong enough to handle the increased demands that kipping places on them. All these drills we’ll go over are intended to be done separately, so 10 minutes before or after a class focusing on one of them is all you need to start making progress towards this elusive goal.

Related: 4 Simple Shoulder Mobility Movements

  1. ACTIVE HANG

To begin this drill, stand underneath a bar you can reach on your tiptoes. Start by wrapping both hands as far over the bar as possible, knuckles facing away from you. Pick your feet up off the ground, and now we’ll focus on finding the “active” position. Starting from the top down, we want our head neutral with gaze straight forward, and shoulders active by slightly pulling your shoulder blades down. Squeeze the belly, point the toes, and bring feet just slightly in front of the bar. Every muscle in the body will feel fired up here. Start small by holding this position for 10-15 seconds, and work on this until you can hold for 1 minute unbroken.

  1. SCAPULAR PULL-UPS

This drill will build on the active hang position, so make sure you’ve mastered the first drill before moving on to scapular (“scap”) pull-ups. For these we’ll start in the active hang position, and then focus on pressing down and into the bar to pull our shoulder blades back and down even further. Arms stay fully extended throughout this and continue to focus on squeezing the belly. In the finish position the body will still be in one line but tilted slightly backwards when viewed from side. Start with 3 sets of as many as you can, and work on these until you can do 3 sets of 8-10 reps.

  1. NEGATIVE PULL-UPS

To start this drill, place a box underneath the bar so that the bar is only a couple inches above your head. You can think of these as reverse pull-ups, where we slowly lower down instead of pulling up. This eccentric or lengthening phase of a movement is one of the most effective ways to build strength, even though you’re not doing an actual pull-up. Jump up so that the chin is over the bar, and cross ankles behind you. Lower down as slowly as possible, which may be anywhere from 3 to 10 seconds. While lowering, focus on not letting the elbows flare out to the sides too far, and control the movement all the way down until the arms are fully extended before placing your feet back on the box. Jump back up and repeat for 3 sets of 5 reps.

  1. BARBELL PULL-UPS

The setup for this drill is a bit complicated, but definitely worth it. To start, place a barbell onto j-hooks about hip height or a bit higher. Wrap bands around the end of the barbell and j-hooks to secure the barbell in place. Then place a box a couple feet in front of the bar. Now, to start the drill, sit underneath the barbell, grab onto it, and place heels on the box in front of you. In this starting position, arms should be fully extended and hips should be off the ground. Start with active shoulders, just like we did in the active hang, and initiate the movement with a scap pull-up. Pull-up to the bar with elbows staying in close to side body. Work on these until you can complete 3 sets of 3-5 reps without feeling like you’re driving into the box with the feet. If in the beginning, these are still very difficult, raise the barbell to take more of the load out of our arms, so keep working on these and lower the bar one or two holes every time you work on these.

Related: How Do I Stay Consistent With My Fitness?

If it seems like progress on these drills is moving slowly for you, don’t get discouraged! Pull-ups are incredibly difficult and require a range of skills besides strength, like stability and total body coordination. Therefore, it may take quite a bit of time to build up to even be able to do just one. But know that if you’re in it for the long haul, the feeling when you finally do get your chin over the bar will be that much sweeter.

–Jay Alexander

Coach/Trainer

jay@crossfitslipstream.com

Supercharge Your Sleep to Supercharge Your Results

Sleep is one of the most neglected aspects of our physical well being. When it comes to health & fitness, nutrition and exercise are almost always the first two topics to come up. Without a sufficient amount of quality sleep, the results you get from your hard work in the gym and the kitchen can be easily cut in half.

Most of the time when we think about sleep, we tend to focus on quantity. The question is usually, “Did I get enough sleep?” Yes, most people function best on 7 or more hours of sleep per night.  But laying in bed for 8 hours isn’t the same as getting 8 hours of quality sleep.

Related: Why Dieting Does Not Work

What does it actually mean to get good quality sleep? We need to fall asleep and stay asleep, so our body can recover and repair. If you’re waking up constantly, or taking hours to fall asleep, your sleep quality is suffering! We need to minimize the external stimulation in your sleeping environment, so your body can rest and recover instead of processing & reacting to stressors.

Our bodies have certain environmental conditions that will allow us to fall asleep quickly, and stay asleep through the night. Humans have been sleeping since there were humans. At no time in human history have there been more ways to mess up your sleep quality, than right now! Here are some practical ways to optimize your sleeping environment, to get the most out of your sleep and maximize the recovery you get overnight.

Tactic 1: Keep your room as dark as possible, & avoid screen time before bed.

Your body is very sensitive to light. Darkness is one of the strongest cues that your body uses to fall asleep and stay asleep. Electricity allows us to enjoy a brightly lit room 24/7, which certainly comes in handy at times. However, extraneous light in your sleep room can prevent you from staying in a deep, restful sleep. Your brain receives information from your body’s sensory organs while you’re asleep — which includes your skin. Your skin has photoreceptors that communicate with your brain just like any other sense. If you have lights on in your sleep room, your skin is telling your brain, “Hey it’s bright in here, that means it’s daytime, we should be awake!” and your sleep quality will suffer. Darken your sleep room as much as possible, and be especially wary of any bright LED lights on your electronics. Cover those suckers up!

The light from electronic screens also has the capacity to trick our brain into thinking it’s still daytime, and prevent restful sleep. Whenever possible, avoid screen time at least an hour before bed. Some newer devices have blue light filters that can also help block some of the sun-like light that cues our brain to stay awake. Apps like f.lux adjust the screen lighting based on the time of day, to spare your eyes from harsh blue light in the evenings.

Changing your sleep environment takes getting used to, even when the changes are for the better.

Tactic 2: Consistent noise volume

This one is pretty simple. Loud noises interrupt your sleep. If you live in a city with lots of traffic, or in an apartment with noisy neighbors, you should take some steps to help those noises blend in to your environment. A white noise machine or simple floor fan can be a lifesaver in these scenarios. You can download a free white noise app on your phone, which is especially handy if you’re travelling and don’t want to haul a fan with you. The idea is to keep the level of noise consistent, so the intermittent car horns, crying babies, and other jarring sounds aren’t as noticeable during the night. Fewer noticeable noises means more rest for your brain.

Tactic 3: Consistency & calming down

Your bedtime routine should facilitate quality sleep, by helping you calm down and let go of the stress of your day. Having a consistent routine helps with this — especially a consistent sleep schedule. One of the best ways to start increasing your sleep quantity and quality is to make sure you’re going to bed and waking up around the same time every day.

The hour leading up to bedtime is an important one. It may take some experimentation to find the activities and routine that work best for you. Find a way to calm down your mind. For some people, this is journaling about their day. For others, reading before bed is helpful. Reading a novel is a great way to escape the stress of your day, and let your mind sink into a more relaxed state.

Related: Breathing: So Simple Anyone Can Do It

Many people struggle with anxiety at bedtime. All the things you forgot to do today, or need to do tomorrow, start invading your thoughts and before you know it, you’re wide awake again! One method to deal with this is to keep a small notebook and pencil on your bedside table. Before you turn off the lights to go to sleep, take a moment to write down those things you forgot to do, or the things you’re concerned about for the next day. Now they’re on the paper, and you don’t have to hold those thoughts in your head. Ask yourself this thought — is there actually anything I can do about it right this second? 99% of the time, the answer is no. So let it go! There are also many free meditation apps available that can help you develop a mental routine for bedtime.

Putting it all together

To get started, just pick one of these three tactics and make it your priority this week. Changing your sleep environment takes getting used to, even if the changes are for the better. If you’re used to sleeping with the TV on, sleeping in a totally dark room will feel foreign at first — but it’s worth it in the long run. Commit to trying it for at least a week, and see how you feel. Your brain and body will thank you!

To learn more about how we can help you get more from your efforts, contact us at info@crossfitslipstream.com or 612-644-9781!

–Chris Lomen

CrossFit Coach

The Most Important Thing for Your Health and Fitness

In addition to Founder and Head Trainer at CrossFit Slipstream, I teach PE1014, Conditioning, at the University of Minnesota. Teaching is what I do in both positions, but the experience is quite different.  In the gym, I instruct, encourage, motivate, restore, and enhance. In my academic position, I do all of that, but I also give graded quizzes and assignments, which is a very interesting enterprise.  On a recent quiz, I asked the following multiple-choice question:

“When it comes to health and fitness, the most important thing is…

A)…to keep progressing to more difficult challenges.
B)…to improve your nutrition.
C)…to improve your fitness level.
D)…to stop acting like living a healthy life is a big deal.

The correct answer was (D).  This post is about why (D), including the attitude it contains, is correct.

Related: Why Dieting Does Not Work

Progressing to more difficult challenges can be a wonderful part of your fitness journey, but it does not relate to health – you can only be so healthy.  New challenges can help motivate, maintain interest, and expand your horizons, but if you are happy with what you are doing and the results you’re getting, it is not necessary.

Nutrition is the single most important factor for your health.  Period.  But if your nutrition is already good, improving it may no longer be the most important thing for your health and/or fitness.  Excellent nutrition will improve your recovery from training, which increases the rate at which your fitness improves.  However, there is something more important.

“Lifestyle” is just a summary of your habits.  It’s what you do. And who you are. 

Improving your fitness level combines the issues of new challenges and nutrition – after a certain point, you probably don’t need additional fitness.  Are you able to accomplish daily tasks?  Are you able to keep yourself upright when the sidewalks are icy?  Are you able to help others in need?  Then you probably have the fitness necessary for your life.   The rest is really bonus or to serve your desire to perform in competition.  In fact, the real test of your fitness is whether you are unfazed by the prospect of doing something that might reasonably happen to you, such as getting out of a burning building, or helping someone with a sprained ankle get to a hospital.

Those are the shortcomings of the other answers, though “nutrition” looks like a really good answer.  So why is “…to stop acting like living a healthy life is a big deal” the better answer?  Because when you act like living a healthy life is a big deal, that means it is an effort.  Habits are what we do automatically, without effort.  If living a healthy life is an effort, it is not habit.  This means that any disruption to your normal routine can knock you off your health and fitness efforts, causing you to slide back into your old unhealthy routines.

Related: What Does It Mean To Be an Athlete?

Another word may help us understand this better – lifestyle.  “Lifestyle” is just a summary of your habits.  It’s what you do.  And who you are.  To actually get your lifestyle to be healthy – eating well, sleeping well, moving well, moving often, and moving fast and hard from time to time – means your habits will help you return to these activities when you face life’s inevitable challenges.

We are surrounded by a society that makes its living providing us with the means to be mindlessly unhealthy – convenience foods, daily life that requires virtually no physical effort, passive entertainment, the cult of the workaholic.  Sit back, relax, let us feed you, entertain you.  No need to get up – we’ll take care of it with this machine, robot, or electromagnetic spectrum segment.  You just keep working (or watching).

Living a healthy lifestyle is a rebellion against the status quo, so acting like it is a big deal may be necessary — at first — as you steel yourself against the forces in your life pushing you to be like everyone else.  When you no longer need the effort, the ego attachment, when it is just who you are and what you do, you are free from the shackles of an unhealthy culture.  And life begins in freedom.

Contact me at john@crossfitslipstream.com or 612-644-9781 to discuss how we can help you create a healthy lifestyle.

— John Bryant

Founder & Head Trainer

Member Highlight – Meet Tom

1. Why did you decide to try CrossFit?
After 17 years of working
 construction, I moved to a desk job. The lack of movement and donuts became unhealthy. I started running again. Running outside and the Minnesota winters do not always go hand in hand. I researched CrossFit. CrossFit Slipstream was opening. I stopped by dropped off a check and 5 years later I am still here.

2. How is having a CrossFit Coach changed your workout or fitness results? 
Having a coach and a regimented time helps keep me on track. CrossFit allows you to get an intense workout in a short period of time. Having a coaching watch your movements promotes safety and motivation.

3. How has doing CrossFit affected your health and/or life?
The work, mobility, and strength you gain through CrossFit transfer to other aspects of your life. Renee and I went skiing in the mountains in December, something we have not done in 30 years. Both of us were able to strap on some skis and be proficient enough to not break our bones. This is a direct result of attending CrossFit Slipstream.

4. What is your favorite CrossFit movement?
The next movement I learn. Many of the movements were out of my reach when I started. Over the past years, I was able to learn many of these movements; double
unders, rope climb, TTB, pull-ups, ring dips, Olympic lifts, to name a few. It gives me a sense of accomplishment when I am able to learn another movement. There is always a new one to learn.

5. What would you say to someone who is thinking about trying CrossFit?
I encourage people to join CrossFit. This is 5 years of CrossFit for me. I have seen people come and go. Members that attend CrossFit Slipstream regularly will make improvements to their fitness and well being. 

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