Are You Desk-bound?


Are You Sitting Too Much?
Coach Justin Lowinski

Have you have found that you are extremely tight in your hips, lower back and upper back. What could possibly be the cause of this constant tightness?

Let’s say you are spending half an hour before and after your workouts working on your mobility and you train three to five days a week. This is a pretty standard workout schedule for most.

Now spend some time thinking about how often you sit throughout day – this includes on a toilet, at a dinner table, in your car, meetings at work, lounging around on the couch. In todays society we are very good at counting calories, steps taken during the day, when are next meeting is, but we forget to manage how much time we spend in a chair.

Long-duration sitting has been connected to a number of health problems. It has been linked to high blood pressure, obesity, and bad cholesterol. Sitting long periods can cause poor circulation, which long-term can lead to heart disease and other health issues. Exercising daily will not reverse the eight hours of sitting you have done. Here are some suggestions to help:

4 Movements to do at work:

Couch stretch. This stretch is designed to loosen up your quads and hips, this will also help with a tight back. You may use the floor and wall or standing. Raise one leg so the shin and foot lie flat against the wall, then step the other leg forward, foot beneath you. Engage glute’s, quads, and hips.






Pectorals stretch. This stretch is designed to loosen your chest muscles. Helping with forward shoulder position and tight upper back. Place arm flat against wall at a 45-degree angle. Turn away from arm against wall, the more you turn, the better stretch.





Ankle Stretch. This stretch is designed to loosen your calf. Place toes and ball of foot against wall, with your heel on the ground. Lean forward and feel the stretch in the calf.






Grok Squat Stretch. This stretch is designed to loosen hips, lower back, ankles, and knees. Place feet shoulder width apart and squat to the lowest depth you can. Keep your feet pointing forward and even weight from front to back of foot. Once in that position, use elbows to gently push knees out. Perform this movement up to 2 minutes, if you can.





By adding these easy mobility exercises into your daily routine and getting up often, you will not only move more efficiently in the gym, but you will also start to lengthen the tight tissues and hips that have occurred as a result of sitting. A general rule of thumb is for every hour you spend seated; you must spend 4 minutes on mobility.

Every class at CRAFT fitness includes comprehensive guided mobility time. Get a free intro, a mobility movement assessment, and try a session here:
Let’s do it! »

One thing to crush fitness & life goals!

Mindset: Start With The Little Things

The billionaire and the beggar both have 24 hours in the day. Will you choose to use this time to better yourself?

How many of you come into the gym with the mindset that you’re going to hit a Personal record that day? Or how about a goal to lose 30 lbs in the next 6 months? Maybe you want to be healthier for your kids and live a long life. Whatever it may be, most of us have goals in mind when we step into the gym. But we all know that won’t happen in just one day, week, month, or sometimes even a year. It’s the little things that add up over time that gets us to our end goal.

Your life comes down to millions of 5-second decisions made day after day. The way society is today, it’s easy to be on autopilot. It’s easier to be comfortable than it is to make difficult choices. But try putting yourself in the driver seat for all those 5-second decisions, and take back your accountability. That’s when everything in your life will start to change.

Our minds are designed to stop us from doing anything that may hurt us. When a difficult situation presents itself, our brains want to stop us. The brain wants to keep us safe and keep us alive. Biologically, this is a primal trait – it’s hardwired. But in order to change, to build on your fitness, become a better parent, spouse, employee, or leader, you’re going to have to do things that may be difficult or scary. It’s less stressful to take the easy way out.

Your goal may be to lose weight, but you know that every once in awhile you like to have a cheat meal (Hey, don’t we all?). Take the example of having a cheeseburger and fries one Saturday afternoon. At that point, you don’t feel bad about having a pint of ice cream since you view the meal you just had as unhealthy and your day already shot. Then maybe you attend a family gathering and you’re offered cake and reflect on the choices you already made and keep the ball rolling. You take the cake. You see now how a lapse in one decision led to a lapse in three?

Here’s another example. You arrive at the gym to see the workout is Fran. You have done Fran several times over your CrossFit career, but have never done all the reps unbroken. Have you tried? Or did it start to burn too much so you set the bar down? Why not go for those extra 5 reps to stay unbroken on thrusters? Yes, it may be painful, but you’re pushing the “limits” you set on yourself. You’re making yourself better by making that one small decision to try.

Your decision to try Fran unbroken was successful. With newly built confidence, you decide not to pace on your rowing intervals your next workout. That decision lead you to hit a PR pace on your splits. The ball continues to roll. These may be very small decisions, but over time they add up to make you a better athlete and overall get you closer to the person you want to be inside and outside the gym.

What makes people more successful than others? They understand that all decisions matter, especially the small ones and the decision to try. They are present in the little things. Because getting the small things right will help the big things just fall into place.

We can’t control all the events that happen in our lives. But we can control how we respond to them and we can control where we put our focus. Deciding what’s important to us and WHY is all we need to do to make our goals happen.

Get comfortable with the uncomfortable. Take ownership of your mission and goals one small decision at a time.

By Coach Dylan Martin:











Every members at CRCF works with a coach outside of class to find out what drives them,  their goals, a plan to hit those goals and accountability to reach them!

Get a free intro and assessment of your goals and try a session here:
Let’s do it! » 

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