Legends is a strength and fitness class for seniors, ages 50-80.
As We Age
As we get older, we lose muscle mass. As we lose muscle mass, we lose the ability to perform everyday functions like getting out of a chair, opening a window or taking a box down from a shelf. As basic function decreases, risk of falls, hip fractures and long-term disability increases.
The good news is that this process can be slowed significantly. Older men and women maintain their ability to make significant improvements in strength and functional ability.
It’s not too late!
– We use general CrossFit programming principles, but we modify things a great deal.
– We don’t do heavy singles. Strength work happens in 3s and 5s at most with a huge focus on Time under Tension, and we always stay well short of absolute limits. Proper form and increased mobility are critical.
-We spend a great deal of time on mobility and warm-ups, which can include some core work.
-Smaller dumbbells and lighter KBs and med balls are a must. Barbells work, of course, but dumbbells can sometimes be used to work around mobility issues.
-We give them small doses of conditioning while monitoring their intensity. We treat them like athletes, but we don’t push them into the red zone. We simply raise the heart rate and get them working with relative intensity.
-We try to focus on movements that will improve quality of life: squats, deadlifts, carrying objects, pushing things – all stuff they’ll do in real life.
-We tend to stay away from Olympic lifts. They have value, but we’ve found light Russian KB swings are much more accessible and get the hips opening without a lot of impact.
- Tuesdays and Thursdays, 10:30-11:30am
- 10-pack of classes, $189