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Yoga

yogaWhy CrossFit and BootFit members need yoga?
Yes, yoga is good for your snatch… and your clean & jerk, and your squat, and press, and pull ups… the list goes on and on! Yoga and CrossFit, in fact, compliment each other perfectly.

Very few athletes do the amount of mobility and recovery work that you need. Ideally, you would all be spending as much time on a concentrated mobility/yoga/recovery program as you do on the actual workout. Hate to break it to you, but leaving the box without recovery work, even if you move around “a lot” in your job or daily life does not meet the needs of your body.

Our bodies are strong and capable, and we can push them much farther than we think. But, just know we also need that concentrated yoga/mobility/recovery so we can continue to push it farther than we think.  
If we neglect recovery, our bodies will give out. Knee, shoulder, back and ankle issues are the first signs of our body telling us to spend more time on lengthening those chronically tight muscles.
We hear about the health benefits of yoga regularly, and those of you who CrossFit  or BootFit need yoga, minimum once a week.

Yoga increases flexibility.
Greater range of motion to muscles and joints comes from stretching the body in new ways, which will help it to become more flexible. With yoga, over time, you can expect to gain flexibility in your back, shoulders, hamstrings, and hips.  The limitations in the lifts such as the snatch, clean & jerk, and overhead squat, that you currently feel, will begin to fade with a concentrated practice of stretching and increasing range of motion in the joints.

Yoga increases strength.
It is critical in our overall strength training to continually challenge the body and introduce new movements. Although we focus on gaining strength in nearly all of our workouts, yoga poses require us to support the weight of your own body in new ways, helping to create variance in our program. Many yoga positions develop and require strength with balance, in addition to moving slowly in and out of poses, which also increases overall strength.

Yoga helps to prevent pain and decreases the occurrence of  injuries.
In most fitness strength increasing fitness programs, the muscles build, which actually tends to pull them away from the joints. This puts undue stress on the ligaments, tendons, and entire joint capsule. A yoga practice helps to lengthen the muscles, which results in less stress to the joints. Yoga also uses compression postures to help heal and keep the joints healthy. Increased flexibility and strength can help prevent the causes of some types of back pain and other injuries. Many people who suffer from back pain spend a lot of time sitting at a computer or driving a car. That can cause tightness and spinal compression, which can be eased with yoga. Yoga also improves your alignment, both in and out of class, which helps prevent many other types of pain and injuries.

Yoga improves and increases the control of our breath
Most of us do not give much thought to how we breathe, and the breath often becomes very shallow over time.  The practice of yoga breathing exercises results in increased lung and diaphragm capacity, allowing us to take more oxygen into the body. We also learn how to use the breath for building endurance. Certain ways of breathing can also help clear the nasal passages and even calm the central nervous system, which has both physical and mental benefits, such as quieting the mind in times of stress.

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Yoga connects us with the deeper layers of our core and it increases our body awareness.
Practicing yoga will increases the awareness of our own bodies, which directly transfers into CrossFit. Nearly all of the skills involved in CrossFit or BootFit require us to have finely tuned kinesthetic awareness.  In yoga, we are often called upon to make small, subtle movements to improve your alignment. Changes that are felt in the body and with time consistent practice develop muscle memory, allowing us to automatically engage the appropriate muscles for the movement. Over time, this will increase your level of comfort in your own body, and this can lead to improved performance in all skills across the board.
After incorporating yoga into your CrossFit or BootFit training on a consistent basis, some of the effects that you might notice pretty quickly are the following:

    • Increased shoulder stability for all overhead movements, pushups, and gymnastic movements.
    • Improved posture.
    • Deeper connection with your core, which results in less back pain.
    • Improved squats by lengthening hip flexors, hamstrings, ankles, and calfs.
    • Increased spine flexibility, which is important for those overhead squats of any kind.
    • Increased flexibility in joints and muscles, which decreases soreness and injuries to elbows, wrists, knees, ankles, etc.
    • Improved body awareness, which will help in activating and using the appropriate muscles for the appropriate lifts and movements. This means less back pain on deadlift day, for example.
    • Decreased stress and increased use of the mind to strategize and plan for the WODs.
    • Increased connection with your breath, which helps with heavy lifts and endurance and Metcon WODs.

Whether you’re new to CrossFit / BootFit or have been an athlete for years, mobility and recovery are issues to be concerned about. Muscle soreness and injuries can keep you from participating in the WODs as often as you would like, and chronic tightness and tension in the body can lead to further injuries. Yoga can provide a balance to the intensity that CrossFit and BootFit provides. A consistent and even brief yoga practice can help with mobility and recovery when it’s tailored to the specific needs of our members.

Schedule:
Sunday's at 9:30am. Upon announcement we may flip flop Sunday time with Friday at 7:30pm.

Fee: Included for all Unlimited CrossFit and BootFit members.
      : 10$ drop in fee for non-members.

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6325 N. Avondale Ave.
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Chicago IL. 60631
708-667-0046