Absolute Performance Blog
Our Fitness Blog
Insights, tips, and inspiration to help you move, train, and live better.
In a world where age often dictates limitations, CrossFit stands as a testament to the power of functional fitness, proving that strength, agility, and vitality are not confined to the young. From children to seniors, CrossFit offers a modifiable and inclusive approach to fitness that adapts to individual needs, promoting health and longevity at every stage of life. Functional Fitness for Youth For children and adolescents, CrossFit emphasizes the development of motor skills, coordination, and a positive relationship with physical activity. Programs tailored for younger participants focus on bodyweight movements, agility drills, and teamwork, fostering a foundation for lifelong fitness habits. Engaging in such activities not only enhances physical capabilities but also boosts confidence and social interaction among peers. Empowering Older Adults As individuals age, maintaining independence and quality of life becomes paramount. CrossFit offers older adults a means to combat age-related decline through: Strength and Muscle Preservation: Regular participation in CrossFit helps seniors maintain and even improve their strength and muscle mass, combating age-related muscle loss and enhancing overall functional capacity. Improved Mobility and Flexibility: Incorporating dynamic movements and exercises promotes joint mobility and flexibility, making everyday activities easier and reducing the risk of falls and injuries. Balance and Fall Prevention: CrossFit aids in improving balance through exercises that develop better coordination and proprioception, reducing the risk of falls and related injuries. Mental Resilience and Community Support: The group aspect of CrossFit creates a unique sense of community, motivating individuals and providing emotional support, which is especially beneficial for older adults. Cognitive Benefits Across the Lifespan Engaging in regular CrossFit workouts has positive effects on mental health. The combination of physical exertion, mental engagement, and social interaction contributes to improved cognitive function, increased focus, and reduced risk of cognitive decline and dementia in older adults. This holistic approach ensures that participants not only enhance their physical well-being but also their mental acuity. The Community Aspect One of the most compelling aspects of CrossFit is its community. Regardless of age, individuals find camaraderie and support within the group setting. This sense of belonging fosters motivation, accountability, and a shared commitment to health and fitness. For children and adolescents, this provides human interaction to aid the development of social skills necessary both in and out of the gym. It also allows them to form friendships, which will give them a positive association to fitness. For older adults, this community can be particularly impactful, helping to combat loneliness and providing a network of encouragement and friendship. Conclusion CrossFit transcends age, offering a versatile and inclusive approach to fitness that promotes health, longevity, and functional independence. Whether you're a child developing foundational skills, an adult seeking to enhance performance, or a senior aiming to maintain vitality, CrossFit provides the tools and community to support your journey. Embrace the challenge, and discover how CrossFit can enrich your life at any age.
Whether you're a sprinter, a football player, or a court sport athlete, speed can be a game-changer. The good news? With the right focus and consistency, you can make serious gains in your speed in as little as 12 weeks. Here are three proven tips to help you run faster and perform better — backed by sports science and real-world results. 1. Build Strength Where It Counts Speed starts with strength — particularly in your posterior chain (hamstrings, glutes, and lower back). Strength training not only helps you produce more force against the ground but also improves your stability and injury resilience. Focus on compound lifts like squats, deadlifts, hip thrusts, and lunges. Train explosively — think trap bar deadlifts with speed, or Olympic lifts if you're trained. Don’t forget unilateral work to address imbalances (like Bulgarian split squats). Goal: Aim for 2–3 full-body strength sessions per week. Progressively overload to build power, not just bulk. 2. Use Plyometrics and Jump Training Plyometric exercises condition your body to react faster and more powerfully — perfect for developing that explosive first step and overall sprint speed. Include bounding, hurdle hops, box jumps, and depth jumps. Start with low volume and focus on quality, not quantity. Use them before your main strength work or sprinting sessions when your nervous system is fresh. Goal: 2 sessions per week with 4–6 plyometric drills, keeping total contacts (jumps/landings) between 60–100 per session for most intermediate athletes. 3. Sprint Drills & Coaching = Better Mechanics Speed is a skill. If your mechanics are off, you’re leaving performance on the table. Sprint drills and technical coaching are the fastest way to refine your movement. Add drills like A-skips, B-skips, wall drives, and resisted sled sprints. Get video feedback or work with a speed coach to correct inefficiencies. Use short sprints (10–30 meters) to develop acceleration, and longer sprints (30–60 meters) for max velocity. Goal: 2–3 sprint sessions per week. Keep volume low, intensity high, and rest long to maintain quality. Wrap-Up: Combine strength training, plyometrics, and sprint-specific drills for a powerful 3-part approach to speed. Stay consistent, track your progress, and you’ll be moving faster — and feeling better — in 12 weeks or less.
What Is CrossFit? 🏋️♂️ At its core, CrossFit is a high-intensity fitness regimen that blends elements from various disciplines, including weightlifting, gymnastics, and cardiovascular training. The definition of ‘CrossFit’ is “constantly varied, functional movements, done at high intensities”. This philosophy is at the core of CrossFit’s “Workout of the Day” or WOD, which presents an ever-changing combination of exercises designed to improve overall fitness. These workouts are structured to be short yet intense, typically lasting 5-30 minutes, making them ideal for individuals with busy schedules. Why CrossFit Works✅ Functional Fitness for Everyday Life CrossFit emphasizes movements that resemble real-life activities, such as squats, lunges, and deadlifts. This focus on functional movements enhances your ability to perform daily tasks—like lifting groceries or climbing stairs—more efficiently and safely. Constant Variation Prevents Plateaus The ever-changing nature of CrossFit workouts keeps the body guessing, preventing complacency and plateaus. This variety not only keeps workouts engaging but also ensures comprehensive development across all fitness domains. Time-Efficient Workouts Designed to deliver maximum results in minimal time, CrossFit workouts are typically short yet intense. This efficiency appeals to individuals seeking effective workouts that also fits into their busy schedule. Community Support and Motivation One of the standout features of CrossFit is its strong sense of community. The supportive environment in CrossFit gyms fosters camaraderie and mutual encouragement, which can be essential in maintaining motivation and achieving fitness goals. Adaptability for All Fitness Levels Whether you're a beginner or an experienced athlete, CrossFit can be tailored to suit your fitness level. Workouts are scalable, allowing individuals to progress at their own pace while still being challenged. With the help of the CrossFit coaches, athletes can scale to whatever your needs are. May it be your first CrossFit class or coming off an injury, there’s always modifications and ways to create a workout that works for you. ⚠️ Considerations Before Starting CrossFit ⚠️ While CrossFit offers numerous benefits, it's vital to approach it with mindfulness: Proper Technique: Emphasize learning correct form to prevent injuries. Listen to Your Body: Pay attention to any signs of pain, discomfort or fatigue. Consult a Professional: If you have pre-existing health conditions, consult with a healthcare provider before starting any new fitness regimen. Final Thoughts🏁 CrossFit's mix of intensity, variety, and community support makes it a compelling choice for many seeking to enhance their fitness. By focusing on functional movements and fostering a supportive environment, CrossFit helps individuals build strength, endurance, and resilience—both physically and mentally. If you're considering embarking on a fitness journey, exploring local Buffalo CrossFit gyms is the first step toward achieving your health and wellness goals. Remember, CrossFit is for anyone and offers a dynamic and adaptable path to improving your fitness.
Love Working Out Again - Get Started Today!
Book a free intro to tour our Williamsville gym, meet our coaches, and see how we can help you reach your fitness goals with CrossFit classes, personal training, nutrition coaching, and athletic performance training.
