CBF Fast & Furious

CBF Fast & Furious

There are lots of physical abilities to see as these CBFers sprint, which is a  high-intensity activity with big benefits.

In this video, you’ll first see a side view at normal speed, followed by slow motion. Then you’ll see a front view.

Here’s what’s worth noting in their sprinting:

- They start with slight forward lean to drive off their toes, and sustain this form over the distance. The downward thrust of the foot is called plantar flexion, the same movement used when walking, but now done with a fast, powerful contraction of the calf muscle.

- While sprinting, they go from toes, to the bottom of the foot, back to toes.  While sprinting the foot literally springs off the surface, making the entire body slightly airborne. It’s harder to generate power and speed if you are flat-footed and upright.

- Arms driving forward as the opposite legs extend backwards help lengthen the stride and increase speed.

- There’s really good form shown in the front view – nobody bobbing sideways, arms swinging forwards with no wasted motion.

So what’s sprinting got to do with real life? Don’t most people just need to walk to the car or refrigerator? Lots…

- You might need it to survive, like getting across a street quickly to avoid traffic.

- The powerful leg movements enable you to walk with a faster gait. Gait speed is associated with longevity.

- Sprints develop and preserve Type II muscle fibers, which are predominately the type lost in older adults that make them rickety and unstable. Walking doesn’t.

- Sprinting optimizes lung and heart capacity, both volume and endurance.

- Sprinting improves balance.

- Sprinting promotes ankle mobility and strength.

Next time you watch a track meet on TV, spot the sprinters.  They’re the ones with  the toned, sculpted bodies. (Not that anybody at CBF really cares about that, much.)

If you want to elevate your fitness, do some sprints outside the gym. They don’t have to be long. Just start with five sprints for 25 yards. That’s a perfect use for all those parks with nice green grass.

Born to sprint.














Bodyweight: You vs. Gravity

Bodyweight: You vs. Gravity

Last week, CBFer’s performed one of the best and hardest workouts we ever do. No frills, no station numbers, no apparatus, no clock, no stopping, no recovery. It’s a basic, down and dirty, no nonsense, see what you got workout.

We did the Bodyweight 8′s and 10′s, completing over twenty different exercises to move bodies against gravity in different directions. Many of the exercises have a right a left, so the number of movements is in the hundreds. A form of “cardio-resistance” training, it builds muscle strength and cardio-vascular endurance.


Here’s the benefits your get for your effort:

- Mobility and stability in every joint complex. You cannot attain the excellent plank forms you see in the picture above without a strong core, shoulders, and hips. Even ankles and wrists are included.

- Aerobic and anaerobic cardio conditioning. As the pace of the workout continues, your heart rate begins to rise and stay high. Exerting at this level of intensity stimulates the heart to maximize its performance to deliver oxygen and energy to muscle cells in ways no hike can. One of the great discoveries in modern exercise science is that when it comes to the heart, less can be more. Meaning you can get better heart function from short but intense bouts of exercise than long, slow ones.

- Enhanced metabolic performance. The steady, shifting demands on various muscles requires your body to optimize energy utilization. Blood glucose drops, insulin response improves. Fat burns. These improvements last for hours after your workout.

- Pure strength. Most older adults do not lift loads approaching their own weight. With body weight exercise, you build muscle. Somebody said the Bodyweight 8′s and 10′s feel like boot camp. Why do you think the military uses basic calisthenics? It’s how you get lean and strong.

The CBF Bodyweight workout has more functional benefits compressed into a single workout than any other. Almost every muscle challenged, lots of up and down to the point of deep fatigue. One of our, uh, exercise thinkers suggested that the burpees be placed at the beginning of the workout because everyone would be fresh so the exercise movements would be easier. That’s the point, to perform well when it isn’t easy.

This workout is special, and we don’t do it very often. Older bodies can only handle this degree of challenge every so often.  The goal is to push it hard, then recover at a higher level of fitness. You don’t need that level of intensity every workout.

Don’t worry, it won’t be long when we do it again. Meanwhile, we do many of those exercises individually during circuits. Go hard in those so you’re ready to do them one after another when there’s no stopping.

Rest assured, if you can do the CBF Bodyweight workout, you are fit and getting even fitter. Be proud of yourself.