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5
Jan

The Creek Flood Has Arrived

By: 321go 1 Comment

First group

The very first WOD group. Awesome job ladies and jents. And the best part is…it never gets any easier! Thanks Chad for bringing so many friends.

Mitch james

Trainer James keeps the heat on Mitch as the weighted "sagging" push-ups begin to take their tool. Mitch is one of Beavercreek MA's top fighters. He expects his Crossfit strength and conditioning to help make his professional MMA debut a crushing success. Heck the other guys probably just doing dumbell curls and running on a treadmill somewhere.

Wednesday

Deadlifts
Burpees
Dumb Bell (DB) Thrusters

21-15-9
15-11-7
11-9-7

Cool Down
Snatch Squats and Donkee Kicks
302010 each

Advanced Intermediate Foundational
Scale to capabilities

4
Jan

Opening Day!

By: 321go Leave a Comment

Chad

Chad in the middle of a hang snatch. Chad's one of the core founding athletes that you might meet today at Crossfit Creek. He's been driving from Beavercreek to CrossfitTroy for the past 4 months. If you want to know what kind of results are possible training CrossFit. Just ask Chad.

First WOD!

Monday

Thrusters
Pull-ups
Weighted Push-ups

10-9-8-7-6-5-4-3-2-1

Cool Down
Core Test

Advanced Intermediate Foundational
Scale to capabilities

3
Jan

Set-up

By: 321go Leave a Comment

CFC Setup

Some of the CFCreek training team setting things up. We'll be ready for the first WOD Monday at 4:30 pm.

Jamie1

Jamie test one of the rig sets by doing the first CFCreek muscle-up. The first of thousands yet to come.

25
Dec

Getting ready for move-in

By: 321go Leave a Comment

Space2
Space1
Here are a few pictures of the new space. Beavercreek Martial Arts has done a great job preparing a great space. Also, there will be significant discounts for CrossFit Creek trainess that would like to train any of the martial arts offered by our partner BCMA. More info to come.

18
Dec

What is CrossFit?

By: 321go

CrossFit is:

Constantly varied, high intensity, functional movement.

Is it for me?

Absolutely! Your needs and the Olympic athlete’s differ by degree not kind. Increased power, strength, cardiovascular and respiratory endurance, flexibility, stamina, coordination, agility, balance, and coordination are each important to the world’s best athletes and to our grandparents. The amazing truth is that the very same methods that elicit optimal response in the Olympic or professional athlete will optimize the same response in the elderly. Of course, we can’t load your grandmother with the same squatting weight that we’d assign an Olympic skier, but they both need to squat. In fact, squatting is essential to maintaining functional independence and improving fitness. Squatting is just one example of a movement that is universally valuable and essential yet rarely taught to any but the most advanced of athletes. This is a tragedy. Through painstakingly thorough coaching and incremental load assignment CrossFit has been able to teach anyone who can care for themselves to perform safely and with maximum efficacy the same movements typically utilized by professional coaches in elite and certainly exclusive environments.


An effective approach

In gyms and health clubs throughout the world the typical workout consists of isolation movements and extended aerobic sessions. The fitness community from trainers to the magazines has the exercising public believing that lateral raises, curls, leg extensions, sit-ups and the like combined with 20-40 minute stints on the stationary bike or treadmill are going to lead to some kind of great fitness. Well, at CrossFit we work exclusively with compound movements and shorter high intensity cardiovascular sessions. We’ve replaced the lateral raise with push- press, the curl with pull-ups, and the leg extension with squats. For every long distance effort our athletes will do five or six at short distance. Why? Because compound or functional movements and high intensity or anaerobic cardio is radically more effective at eliciting nearly any desired fitness result. Startlingly, this is not a matter of opinion but solid irrefutable scientific fact and yet the marginally effective old ways persist and are nearly universal. Our approach is consistent with what is practiced in elite training programs associated with major university athletic teams and professional sports. CrossFit endeavors to bring state-of-the-art coaching techniques to the general public and athlete who haven’t access to current technologies, research, and coaching methods


Excerpted from the CrossFit Journal “Foundations” Article

Download the entire article

How Do We Do It?

Crossfit
is a strength and conditioning program that uses highly varied, random
functional movements performed at a high level of intensity. By
uniquely combining olympic weightlifting, kettlebell training,
gymnastics, bodyweight movements, and metabolic conditioning your body
is always kept guessing, resulting in constant adaptation. It is in
this adaptation that results are found. CrossFit delivers a fitness
program which is broad, general and inclusive. Our specialty is not
specializing. The rewards of this program are evidenced in those people
participating in combat, survival, sports and all facets of life. This
fitness program punishes the specialist!


Elite fitness in 100 words.

• Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep in take to levels that will support exercise but not body fat.

• Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

• Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

• Regularly learn and play new sports.

The areas of fitness CrossFit will develop

Our membership is based on a four week training cycle. The training is designed to strengthen all ten aspects of fitness:

1. Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.

2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.

3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility – the ability to maximize the range of motion at a given joint.

5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed – The ability to minimize the time cycle of a repeated movement.

7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility – The ability to minimize transition time from one movement pattern to another.

9. Balance – The ability to control the placement of the bodies’ center of gravity in relation to its support base.

10. Accuracy – The ability to control movement in a given direction or at a given intensity.

Excerpted from the CrossFit Journal “What is fitness”

Download the entire article




18
Dec

Hours

By: 321go

Workout Times

 6:00 am, 12:00, 4:30, 5:30, 6:30- Monday-Friday

10:00 am- Saturday


18
Dec

Our Location

By: 321go


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923 Senate Dr 

Dayton*, Ohio  45459

*We’re officially in Washington Township but we all think of it as Centerville.

11
Dec

CrossFit Comes to BeaverCreek!

By: 321go 2 Comments

Promo Group

The Fitness Sensation Expands to BeaverCreek.

First W.O.D

(Workout Of the Day)

January 5th

Over the past year in CrossFitTroy has laid a solid fitness foundation in the lives of their athletes. The results unparalled. With a significant number of Crossfit Troy athletes traveling from the BeaverCreek area, it only made sense. You ask for it! CrossFit Troy ia sharing the wealth by making 4 high-caliber trainers available to reproduce the ultimate in fitness experiences in South/East Dayton. Visit the CrossFit Troy web site to get a glimpse of your CrossFit Creek future.

CrossFit Creek will be the fitness training partner with Beavercreek Martial Arts as a part of their exciting 5,000 sq. ft. expansion!