NWCF Bellevue has seen a lot of changes over the years and we’re finally growing into the facility that we’ve always strived to be! With new renovations and some exciting new equipment in our space, NWCF Bellevue is shaping up to be an incredible training facility for all types of fitness! Check out the photos from our recent renovation….with more to come soon!
Our Thanksgiving Day Recovery Cafe Benefit WOD was a huge success! We are grateful to all of you who came to workout and support the Recovery Cafe – a refuge of healing and transformation for those in need. Thanks to NWCF members and family, the Recovery Cafe received the largest number of individual donations since we began our partnership with them about five years ago. All told, 70 people made donations through this event!! What a great way to kick off this holiday season!
We’re excited to announce that we will be having an ongoing Yoga Class every other Sunday at our NWCF at Interbay location! The first class begins this Sunday, November 22nd at 11:15am!
Body Reflects Yoga instructors, Carlie and Claudia, will lead participants through a 75 minute Ashtanga/Power Vinyasa style class that will help you recover from your CrossFit WODs as well as bring further flexibility and strength to your life in general! *Each Sunday class is a $10 drop-in fee, and all participants will need to bring their own yoga mat*
Breathing is something many of us take for granted. As athletes we feel that breathing is second nature and that more focus should be put on moving faster and heavier weights. While this is awesome and important, the level of our performance is a direct result of the efficiency of our breathing.
If you missed the clinic, I will briefly recap some of the takeaways for me.
Bracing and Breathing is critical – To properly support your spine under the loads and through the movements we need to know how to breath and brace simultaneously . Many of us are not breathing into our diaphragm which will activate our inner core. Our inner core, what the heck is that? Well our outer core are the all muscles that we can see and that we look to see results. Our inner core is the inner tube and the outer core is the thread on the tire. We can only be as strong as our ability to activate our inner core.
Mobility can be gained through proper breathing – When your core is weak or inactive your body will look for stability or tightness from other parts of your body. For example, we all feel that we have tight hamstrings and we proceed to look for ways to stretch and lengthen them. What if the solution for these tight hamstrings came from your core and effectiveness of your breathing? During the clinic we did a drill that illustrated how proper bracing of the core can improve the flexibility of the hamstring in less than 2 minutes.
SUPER PLANKS – this was my favorite. Every muscle is active while you are able to breath deep into your core. This plank is the brother to the hollow rock. In both positions, the super plank and hollow rock, you are trying to achieve a connected body position while breathing. We will definitely be adding these to our program.
KB Swings – Sniff, Hike, Exhale. I know we focus on the mechanical phase for our movements. And we spend a lot time discussing and illustrating the proper position to most effectively move the load. However we do not focus enough on the role breathing plays in power generation and stability.
Core stability before mobility – In oder to get most out of the mobility session try incorporating several breathing exercises. Activating the core will allow for less tension in the rest of the body.
We will be putting another breathing clinic on in the future. Stay tuned for the next date!
The creator of CrossFit was recently interviewed on 60 minutes. He talks briefly about business practices, how CrossFit originated, and a little bit of his story. He’s very straight to the point – it’s a pretty cool listen!