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The Revolution Has Begun
The Riverdale Strength & Fitness Club is a community of individuals who share the common goal of becoming stronger and fitter day by day.
We are not a health club and we are not a social club. Our workouts aren't fashion shows in a big room full of spandex, expensive machines, televisions, mirrors and cold stares. In our world, everyone knows your name, and every day you are given a personal invitation to take another step closer to maximizing your human potential. We are located anywhere there is a challenge to be found. Where we train is of no consequence, how we train is.
Our goal is achieving true fitness, not the appearance of fitness. What good are those pretty "beach muscles" if you don't have the basic physical skills to save your own life or the life of a loved one if need be? Inspired by the CrossFit methodology of constantly varied functional exercises executed at high intensity, our program is guaranteed to spark changes within yourself that you may have never imagined were possible.
Olympic bars, gymnastics rings, kettlebells, medicine balls, pull-up bars, sandbags, stones, logs, kegs, tires, axles, yokes, jump ropes, climbing ropes and the four limbs attached to your body are the tools of our trade. You are the only machine you need.
We lift heavy and move fast, correctly. We measure progress through improvements in physical performance, not by numbers on a scale. We eliminate distractions, foster motivation, and continuously move forward...never backward. We fuse strength training and cardiovascular conditioning in as many combinations as logically possible. We work hard. We play hard. We will make you better and more efficient human being in every way, shape, and form.
All you have to do is make a choice...
Join us or step aside.
We believe that fitness is a state of mind and a way of being. It is the physical manifestation of confidence, courage, dedication, discipline, faith, integrity, strength, power, pride, and responsibility. The body is a tool for greater purpose, and training is the means to an increase in the quality of life through movement. Our main objective is to strengthen the spirit and sharpen the mind through pushing the limits of the body.
We are not a health club and we are not a social club. Our workouts aren't fashion shows in a big room full of spandex, expensive machines, televisions, mirrors and cold stares. In our world, everyone knows your name, and every day you are given a personal invitation to take another step closer to maximizing your human potential. We are located anywhere there is a challenge to be found. Where we train is of no consequence, how we train is.
Our goal is achieving true fitness, not the appearance of fitness. What good are those pretty "beach muscles" if you don't have the basic physical skills to save your own life or the life of a loved one if need be? Inspired by the CrossFit methodology of constantly varied functional exercises executed at high intensity, our program is guaranteed to spark changes within yourself that you may have never imagined were possible.
Olympic bars, gymnastics rings, kettlebells, medicine balls, pull-up bars, sandbags, stones, logs, kegs, tires, axles, yokes, jump ropes, climbing ropes and the four limbs attached to your body are the tools of our trade. You are the only machine you need.
We lift heavy and move fast, correctly. We measure progress through improvements in physical performance, not by numbers on a scale. We eliminate distractions, foster motivation, and continuously move forward...never backward. We fuse strength training and cardiovascular conditioning in as many combinations as logically possible. We work hard. We play hard. We will make you better and more efficient human being in every way, shape, and form.
All you have to do is make a choice...
Join us or step aside.
9 comments:
I was watching the nightly news about the tanning bed industry. They also had a segment on how "Organic" food is really no different than regular... STUDIES SHOW... quote unquote.
So really now... everyone has always been skeptic about tanning beds, I mean crap... that's like microwaves right? you're just speeding up the process. I think it's horrible that the TANNING industry hasd to be the one to advertise that Vitamin D helps prevent heart disease, etc etc. Really? Who the hell will take the TANNING industry seriously? *sighs*
Don't get me wrong.. I have used tanning beds in the past when I wanted some color for an event held in the dead of winter... but I don't use them on a regular basis. Heck, even my ignorant ass knows too much of that is no good.
They said organic food is no different than regular food, nutritionally speaking. So what about in terms of chemical pesticides and additives? They didn't say anything about that clearly. But what they did say was that the Organic food is a 48 billion dollar industry now. So taking that fact into consideration, doesn't the H.R. 875 Bill start to make more sense? That's 48 billion dollars that Montsanto and the "regular" food corporations are not getting a piece of! So, downplay the benefits of Organic foods and get people to think it's not a big deal and H.R. 875 will be passed with no opposition! Connect the dots!
And the tanning issue is just comical to me. I can't help but shake my head when I see people outside of tanning salons smoking cigarettes. What a combination! It's absolutely crazy... But it is what it is... Cancer is BIG business!
Yo, Andrea:
Hurry back. We miss you! Mike has no one to complain to but me.
A number of years ago my doctor told me that I should be doing at least a 1/2 hour of cardio each day if I was going to play any sport that required sudden bursts of energy (racketball, basketball, etc). It certainly made good sense. I don't read anything about this in the crossfit discussions. Comments?
Hey Tom, I'm not sure if I follow your question about your doctor's recommendations. However I do see some error in his theory, technically...
If this advace was given while you were still in recovery phase of your heart issues, then it would make sense for you to just do basic activity such as 30 minutes of cardio to strengthen the heart and get it used to moderate strain. However after that point, 30 minutes of cardio does not tax the body's energy systems the same way raquetball or basketball would. Those two sports are largely anerobic, 30 minutes of cardio is purely aerobic exercise. So that's like saying you can become a sprinter by training like a marathoner. Now, interval training is what would get you better prepared for sports...such as our Tabata workouts (and just about all of our workouts honestly).
Tom, check out the following excerpt from the CrossFit Journal and it should make everything clearer:
Metabolic Conditioning or "Cardio"
Biking, running, swimming, rowing, speed skating, and cross-country skiing are collectively known as “metabolic conditioning.”
In the common vernacular they are referred to as “cardio.” CrossFit’s third fitness standard, the one that deals with metabolic pathways, contains the seeds of the CrossFit “cardio” prescription.
To understand the CrossFit approach to “cardio” we need first to briefly cover the nature and interaction of the three major pathways. Of the three metabolic pathways the first two, the phosphagen and the glycolytic, are “anaerobic” and the third, the oxidative, is “aerobic.” We needn’t belabor the biochemical significance of aerobic and anaerobic systems; suffice it to say that the nature and interaction of anaerobic exercise and aerobic exercise is vital to understanding conditioning. Just remember that efforts at moderate to high power and lasting less than several minutes are anaerobic and efforts at low power and lasting in excess of several minutes are aerobic. As an example the sprints at 100, 200, 400, and 800 meters are largely anaerobic and events like 1,500 meters, the mile, 2,000 meters, and 3,000 meters are largely aerobic.
Aerobic training benefits cardiovascular function and decreases body fat – all good. Aerobic conditioning allows us to engage in low power extended efforts efficiently (cardio/respiratory endurance and stamina). This is critical to many sports. Athletes engaged in sports or training where a preponderance of the training load is spent in aerobic efforts witness decreases in muscle mass, strength, speed, and power. It is not uncommon to find marathoners with a vertical leap of only several inches! Furthermore, aerobic activity has a pronounced tendency to decrease anaerobic capacity. This does not bode well for most athletes or those interested in elite fitness.
Anaerobic activity also benefits cardiovascular function and decreases body fat! In fact, anaerobic exercise is superior to aerobic exercise for fat loss! (http://www.cbass.com/FATBURN.HTM) Anaerobic activity is, however, unique in its capacity to dramatically improve power, speed, strength, and muscle mass. Anaerobic conditioning allows us to exert tremendous forces over brief time intervals. One aspect of anaerobic conditioning that bears great consideration is that anaerobic conditioning will not adversely affect aerobic capacity. In fact, properly structured, anaerobic activity can be used to develop a very high level of aerobic fitness without the muscle wasting consistent with high volumes of aerobic exercise!! The method by which we use anaerobic efforts to develop aerobic conditioning is “interval training.”
Basketball, football, gymnastics, boxing, track events under one mile, soccer, swimming events under 400 meters, volleyball, wrestling, and weightlifting are all sports that require the vast majority of training time spent in anaerobic activity. Long distance and ultra endurance running, cross country skiing, and 1500+ meter swimming are all sports that require aerobic training at levels that produce results unacceptable to other athletes or the individual concerned with total conditioning and optimal health.
We strongly recommend that you attend a track meet of nationally or internationally competitive athletes. Pay close attention to the physiques of the athletes competing at 100, 200, 400, 800 meters, and the milers. The difference you’re sure to notice is a direct result of training at those distances.
You can read the full journal issue for free by looking over on the "Essentials" tab and clicking the "What is Fitness" link.
Will,
I saw this article when you posted it perhaps two weeks ago. But unless I'm wrong, most crossfit activities last less then thirty minutes. I believe that it's been substantiated that the longer a person can sustain an elevated heart beat, the better it is for the heart muscle (sixty minutes is often the goal).I may be comparing apples and oranges here by saying that crossfit conditioning should incorporate more anerobic conditioning since the two may be at odds. However, I'm personally more concerned with my heart (given my circumstances)than with muscle mass and overall fitness. Therefore, I'm for doing my cardio in the morning so that I'm not too stressed by the evening workout.
Hey, my take... although I am not a professional... every bit helps!
Cardio via intense interval training has been shown to yield the same benefits as long bouts of strictly aerobic training.
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