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CrimBits Newsletter


In Today's Email:
  • Quick Links
  • REMINDER; abc12 Weather Updates on Tuesdays at 4pm
  • Free Fitness Class Opportunities at Ascension Genesys Health Club
  • Training Tip: Breathing
  • Upcoming Voucher Races

Quick Links
Training Calendars
Location Assignments (Genesee County groups)
Online Resources

REMINDER: abc12 Weather Updates on Tuesdays at 4pm
Our friends over at abc12 will have weekly weather updates on Tuesdays from 4-5pm. Make sure you tune in to get the latest forecast and make sure you're prepared to train!
Here are our weather policies in regards to heat:
When the heat index is 90-99 degrees, cut the workout in half.
When the heat index is 100+ degrees, cancel the workout.
Free Fitness Class Opportunities at
Ascension Genesys Health Club

This summer Ascension Genesys Health Club is offering 3 FREE group fitness classes, exclusively to CrimFit Training Program participants! All equipment will be provided for each class.

For questions please call: 810-606-7542
 

Free Class #2: Trigger Point—Saturday, July 9th / 11:00 AM-12:00 PM
(Limit 20 participants)

This Trigger Point class will use the GRID Foam Roller which promotes the flow of blood and oxygen – key nutrients needed to repair muscles, helping you recover faster. Please join Josh Williams, certified personal trainer, to learn how to roll more effectively as he walks you through an intentional sequence of movements designed to help ease tightness and improve your mobility.

Please email Group Fitness Manger Kylie Gates-Barrett to reserve your spot: kylie.gates-barrett@ascension-external.org
Click to download flier with more info!

Training Tip:
Breathing


Did you know you can make a run or walk harder for yourself by not controlling your breathing? It can be easy to get into a detrimental breathing pattern when you're in the thick of a challenging part of your workout or race. By finding a more relaxed breathing pattern, you can better manage the stress and even relax your body. Here are some breathing tips:
  • For easy runs/walks, aim for 3 steps in/3 steps out. If you can maintain a pattern of 3 steps breathing in, 3 steps breathing out, that means you're at a steady aerobic pace. Most miles should be spend in this zone to build endurance.
  • For harder efforts, try to keep it at 2 steps in/2 steps out. For harder workouts or races, try to keep your breathing pattern at 2 steps in, 2 steps out. This will help ensure you're still getting enough oxygen and will prevent hyperventilating.
  • Take a deep breath. If you find yourself feeling under duress during a workout or race, use that as a cue to take a deep breath, breathing in your nose and out your mouth. Taking a deep breath can actually activate your parasympathetic nervous system, which helps keep your body relaxed and reduce stress.
  • Use your nose and mouth. Make sure you're breathing in using your mouth AND nose. This will maximize the amount of oxygen you're getting into your lungs.

Upcoming Voucher Races

Remember, to redeem your voucher race entries, follow these steps:
  1. Fill out paper application.
  2. Attach one of your vouchers.
  3. Submit application with voucher attached following the instructions on the app.

THANK YOU TO OUR SPONSORS!
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