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CrossFit Journal: The Performance-Based Lifestyle Resource
 

 

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  • Reminder: Due to our Holiday party tonight, there is no 5:30pm class. Hope to see you there !
  • Time is running out to RSVP to our holiday party. Please search your email and respond so we can prepare appropriately. Hope to see you there this Friday from 7-10pm. The last class on Friday will be 4pm.
  • Come out to Philly Comedy Club next Thursday, December 12th at 8:30pm to watch CFWC member go on stage prior to headliner and professional comedian Erin Maquire. Price is $15/person with a two drink minimum and must be 21 and over. For more information please visit their website at www.phillycomedyclub.com
@mwheelerpga
  • Santa came early and @ryan_schalleur_12 got to test out one of new @betitanfit soft plyo boxes!
  • πŸ“šπŸ”¬
Exercise Protects your Brain
ℹ️ℹ️
INTRO
A growing body of evidence suggests exercise can enhance brain function and reduce neuro-degeneration.
ℹ️
Exercise improves neuroplasticity via affecting synaptic structure and function in multiple brain regions
 ℹ️
Exercise also helps to regulate neuroinflammation and glial activation. 
ℹ️
Microglia and Pro-inflammatory cytokines play significant roles in the development of neurodegenerative disease, such as Alzheimer’s, Parkinsons, etc. .
ℹ️
Mee-inta, et al. (2019), highlighted the impacts of exercise on microglia activation, which offers potential to improve the brain health where pharmacological intervention has failed. .
βœ…βœ…
HIGHLIGHTS
🧠🧠
MICROGLIA:
When exposed to pathological insult, microglia transform from a resting stage into a spectrum of activated stages. ..
🧠
Activated microglia can lead to neuroinflammation, affecting neurogenesis, neuronal synaptic morphology, and synaptic plasticity.
βœ…βœ…
*Exercise Regulates Microglial Activation by Increasing Anti-Inflammatory Factors, such as...
πŸ“Œ
- Anti-inflammatory Cytokines
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- CD200-CD200R - (immunomodulatory factor expressed by neurons in the brain).
πŸ“Œ
- TREM2 - (Immunoglobulin receptor, reduced function can increase risk of Alzheimers)
πŸ“Œ
- Heat Shock Proteins - (maintain cellular homeostasis and protein stability)
πŸ“Œ
- Antioxidants
πŸ“Œ
- Brain Derived Neurotrophic Factor - Can regulate neuronal cell survival, adult hippocampal neurogenesis, and neuroplasticity .
πŸ“Œ
- Glymphatic System - β€˜Brain waste system’
πŸ“Œ
- Gut Microbiome - can influence the activation status of microglia, as well as performance of learning and memory. .
πŸ“ŠπŸ“Š
CONCLUSIONS
Low-intensity exercise can regulate microglial activation via expressions of various factors. .
πŸ“Š
Some of these factors subsequently prevent neuroinflammation in the CNS. .
πŸ“Š
Physical activity represents a natural strong anti-inflammatory strategy to improve brain function.
πŸ“šπŸ“šπŸ“š
SOURCE:
Mee-inta, O. et al. 2019. Physical Exercise Inhibits Inflammation and Microglial Activation. Cells 2019, 8, 691.
PhotoCredit:unknown
  • | THE PUSH-UP |
.
A foundational body weight skill. This is not just an upper body movement but requires the upper, mid and lower body in order to be performed correctly and most efficiently.

The push-up has a great deal of skill transfer. If you improve the quality of your push-ups, the quality in EVERY CrossFit movement will also improve.

A skill to build prerequisite strength for the #hspu so we focus on moving our body as efficiently as possible to build strength for higher level skills. β€’β€’β€’
Points of Performance:

1. Shoulders and Hips should lower and rise together. They move as a unit from start to finish.

2. Elbows track back and arms stay close to the body.

3. At the bottom, chest and hips make contact with the ground.

4. Knees remain off the ground and should never make contact unless scaling to knee push-ups.
β€’β€’β€’β€’
Common Faults in the Push-up:

1. Hips not making contact with the ground. 
Fix: Tuck the tailbone under and squeeze the butt.

2. Hips make contact with the floor before the chest does. Remember they move as a unit and touch the ground at the same time. 
Fix: Pull the rib cage down. Set the hips and shoulders so that they are in-line with each other.

3. The β€œWorm” Push-up: Creating a small rocking motion that creates momentum to assist on the way up.
Fix: Keep the knees OFF the ground and the toes ON the ground.

These faults occur due to lack of body awareness or lack of strength. Fix the faults by practicing perfect form with low volume and control or building strength by scaling with incline push-ups and slowly decreasing the incline/load as strength improves with quality.
.
Demo @estradaflys 
@karhustrength @crossfittraining #cfgcoach #cfgymnastics #crossfit #pushups #fitness

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