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The MetroEast Way

The MetroEast Way

By CrossFit MetroEast

CrossFit MetroEast was founded by Josh Nimmo in 2010. Since then, he and his staff have developed systems and best practices in how they train their clients. This podcast is a way to peel back the curtain to what they do and why they do it. Coaches and clients alike will gain valuable knowledge and understanding on how to better approach training for long term success in health and fitness.
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How To Properly Warm Up

The MetroEast WayNov 07, 2022

00:00
32:53
Balance and Coordination: Not Just For Old People
Mar 03, 202332:47
The Difference Between Mobility and Flexibility and Why They're Important
Feb 26, 202324:24
How to Have a Successful CrossFit Open

How to Have a Successful CrossFit Open

CFME Coaches Josh, Sam, and Millie talk about their most memorable CrossFit Open events and give tips to CrossFit gym goers on having a successful open. 

Feb 17, 202335:09
Why Being Strong Matters to Everyone
Feb 10, 202328:38
What is Stamina and Why Does It Matter?

What is Stamina and Why Does It Matter?

Coaches Josh, Sam, and Millie dive into CrossFit's 10 general physical skills and talk about Stamina this week.   Want help reaching your health and wellness goals? Click HERE to book a free consultation with someone from our staff!  

Show Notes: Last week we started discussing the 10 general physical skills and we talked about cardiovascular/respiratory endurance.   As a review… Intro to the 10 general physical skills: In CrossFit’s “what is fitness?” article published in 2002 they designated 10 general physical skills that define fitness They are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy You are as fit as you are competent in each of these 10 skills, and a regimen develops fitness to the extent that it improves each of these 10 skills. If your goal is optimum physical competence, then all 10 general physical skills must be considered and developed The first four: cre, stamina, strength, flexibility are physiological adaptions improved through training, the bottom four: coordination, agility, balance, accuracy are neurological adaptions accomplished through practice. The middle two: power and speed are the result of combining the top four with the bottom four  Today we are going to discuss STAMINA. 'What is STAMINA?  STAMINA is the body's ability to process, deliver, store, and utilize energy.  How do you decipher that for the common client?  Simply put, your muscular endurance, or your body’s ability to contract your muscles and do work for a long period of time  Today were going to answer a few questions.  Why is stamina important? For fat loss For performance For function  What does stamina look like in a training setting?  What does stamina look like in a real life setting?  I hope you’ve enjoyed learning more about one of the 10 general physical skills that we address in our CrossFit programming. Tune in next week when we discuss another one of those skills and the Y in the way behind our training here at CrossFit MetroEast.  If you’d like to learn more about how to become a part of our gym you can click the link in our show notes to schedule a free consultation with someone from our staff.  Coaches, thank you so much for spending some time with us today. We look forward to chatting again next week. Take care.

Feb 03, 202337:38
Benefits of Improving Cardiovascular and Respiratory Endurance

Benefits of Improving Cardiovascular and Respiratory Endurance

Show Notes:

Intro to the 10 general physical skills:

  • In CrossFit’s “What Is Fitness?” article published in 2002 they designated 10 general physical skills that define fitnessThey are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy

In the coming episodes we’re going to break down each one of these and explain the why and the how we train these at CFME.

CrossFit’s position on the 10 general physical skills:

  • Appropriate programming will expand someone’s capacity in each of these areas without biasing any one area
  • You are as fit as you are competent in each of these 10 skills, and a regimen develops fitness to the extent that it improves each of these 10 skills.
  • Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. By contrast, improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice.
  • If your goal is optimum physical competence, then all 10 general physical skills must be considered and developed.

Todays topic: cardiovascular/respiratory endurance

What is that?

  • The ability of the body’s systems to gather, process, and deliver oxygen

What does that look like in a workout setting?

  • typically a single modality (because you can maintain intensity and pace without changing modalitiesRunning, rowing, biking, swimming, skiing
  • Aerobic capacity days

Why is this general physical skill important to our clients?

Weight loss:

  • fat oxidation during submaximal efforts
  • Improved systems to then work at higher intensities in other forms of exercise therefore increasing Caloric expenditure

Performance:

  • better transportation and use of oxygen increases body’s ability to perform repeated efforts of higher intensity power outputs
  • Speeds Recovery between sessions

General fitness and function:

  • Prevents  chronic diseases such as: Coronary artery disease, hypertension (high BP), diabetes, metabolic syndrome, dementia
  • Increases functional capacity and ability to stay active longer - when the heart and lungs work more efficiently it makes physical activity easier on us so, but when our heart and lungs struggle to keep up with our activity it promotes to be more sedentary as we age

Wrap Up:

So, if you want benefits like the ones listed above or if you’re one of those OG CrossFitters who values the traditional principles of CrossFit methodology then don’t skip training this general physical skill when it pops up in the programming.

If you want to learn more about how to improve your health and fitness to live a better life for you and the people around you, hit us up on our website at CrossFit-MetroEast.com and click the LEARN MORE button to book a free consult with someone from our team, we’d love to help.

Feb 02, 202333:41
Realistic Resolutions Challenge
Jan 09, 202328:05
Shop Talk with Mike Walerius
Dec 15, 202242:23
Staying Consistent During the Holidays
Dec 09, 202237:20
Tendon Talk with Dr. Dill of Myo-Fit Mobility & Therapy STL
Dec 02, 202230:32
Holiday Nutrition Tips!
Nov 19, 202228:30
Constanly Varied vs. Randomly Selected
Nov 11, 202233:26
How To Properly Warm Up
Nov 07, 202232:53
Ask The Coaches Episode!
Oct 29, 202244:33
Group CrossFit Programming Update - October 2022

Group CrossFit Programming Update - October 2022

Coach Sam gives us some updates on what the focus will be in the coming weeks of our Group CrossFit Class programming!

Oct 24, 202232:23
Pink Ribbon Girls with Cory Smallwood

Pink Ribbon Girls with Cory Smallwood

Coach Josh had the opportunity to sit down with Cory Smallwood of Pink Ribbon Girls St. Louis to talk about the impact they're making on patients in treatment of breast and gynecological cancers.  Established in the St. Louis area in 2018, PRG serves patients and their families during their treatment with their 4 Pillars: Healthy Meals, Rides to Treatment, Housecleaning Kits, and Peer Support. To learn more about PRG go to: https://www.pinkribbongirls.org/st-louis-missouri To sign up for our upcoming CrossFit for PRG Fundraising event go to: https://crossfitmetroeast.pike13.com/group_classes/293044#/list?dt=2022-10-22

Oct 17, 202235:32
Interview with Bill Dill of Myo-Fit Mobility & Therapy STL

Interview with Bill Dill of Myo-Fit Mobility & Therapy STL

Coach Josh sits down with Myo-Fit Mobility & Therapy STL owner, Bill Dill, to discuss his business and the partnership he's created with CrossFit MetroEast. Bill has been a Certified Athletic Trainer for the better part of 20 years and has worked with a wide range of clients both in and out of the athletic setting. His new endeavor as a Myo-Fit Mobility & Therapy Licensed Facility is a way to extend athletic training services to those physically active. His Metro-East hub will be located inside CrossFit MetroEast and is open to the public. If you're interested in learning more or booking an appointment with Bill click the link: https://myofitstl.janeapp.com/#/staff_member/1/treatment/1

Oct 15, 202231:04
Accessorizing Your Workout Routine For Faster Results

Accessorizing Your Workout Routine For Faster Results

Coach Sam and Coach Josh talk about the why and the way behind how they add accessory exercises and programs for individual and group programming at CFME. Programs like these can expedite their clients' results towards their goals and minimize injuries/issues as clients add work to their program. Need help from a professional coach to personalize your workout program? Click the link to book a free consultation with our staff and learn more: https://msgsndr.com/widget/appointment/crossfitmetroeast/free-intro

Oct 11, 202227:19
Considerations For Prenatal & Postpartum Training

Considerations For Prenatal & Postpartum Training

Mother of two and our resident prenatal/postpartum specialist, Millie Patterson, educates us on the ins and outs of training during pregnancy and beyond. This has become a very important piece of taking care of our female clients on their health journeys. 

If you want more help with exercise during pregnancy or after book a free consult with us here: https://msgsndr.com/widget/appointment/crossfitmetroeast/free-intro  

If you need a pelvic floor therapist in the Metro-East check out Whole Body Physical Therapy at https://www.wholebodyfix.com/

Sep 28, 202230:13
Volume vs. Intensity

Volume vs. Intensity

This week the crew discuss the difference between volume and intensity and where they fit into their clients' programs. Volume, while it can be an important piece of a training program, should not just be volume because "more is better". Intensity and intent should always be consider over volume. This series is all about teaching the why behind the way we train at CrossFit MetroEast. If you want help with your fitness or nutrition book a FREE consult here: https://msgsndr.com/widget/appointment/crossfitmetroeast/free-intro

Sep 24, 202226:41
Why Scaling Isn't Failing In Your Workouts

Why Scaling Isn't Failing In Your Workouts

CFME Founder, Josh Nimmo, and Coaches Sam Schaefer and Millie Patterson discus the why behind the way we scale at CrossFit MetroEast for the beginner all the to the advanced athlete. If you want help with your fitness or nutrition goals, we'd love to support. Book a free consultation here: https://msgsndr.com/widget/appointment/crossfitmetroeast/free-intro

Sep 16, 202226:27
How Do I Know When to Progress In My Workouts?

How Do I Know When to Progress In My Workouts?

CFME founder, Josh Nimmo, and Coaches Sam Schaefer and Millie Patterson, engage in a conversation about how to know when to advance in exercise progressions or how to know when to go heavier on certain exercises. Take a look to learn more about the why behind the way we do things at CrossFit MetroEast. Need more help with your goals for your health? Book a free intro with our staff at: https://msgsndr.com/widget/appointment/crossfitmetroeast/free-intro

Sep 12, 202224:58
How To Know When You Need A Rest Day

How To Know When You Need A Rest Day

CFME founder, Josh Nimmo, is joined by CFME Coach Sam Schaefer and GM and Coach Millie Patterson to talk about rest days, active recovery days, and how they program for group clients who train 6 days per week. Need help accomplishing your goals? Book a free consult at https://msgsndr.com/widget/appointment/crossfitmetroeast/free-intro

Sep 01, 202243:19
The Benefits of Using Dumbbells and Kettlebells in CrossFit Programming

The Benefits of Using Dumbbells and Kettlebells in CrossFit Programming

CrossFit MetroEast Founder, Josh Nimmo, is joined again by Head of Group Programming and long time Coach, Sam Schaefer, to talk about why they implement kettlebells and dumbbells into their programming and the benefits they have on overall strength, adherence, injury prevention, and longevity in training. 

Aug 26, 202242:10