THE SECRET WEAPON TO A REALLY STRONG CORE

We’ve all heard the phrase, “pick things up and put them down,” but what if we said….” walk with them first?”

We are talking weighted carries.

Why should we perform weighted carries?

To put it simply, they help you build and maintain that bulletproof body.

They give us the opportunity to meet a variety of situations that transcend into everyday life and they also work nearly every muscle in our bodies!

Carrying weighted objects helps to strengthen your core, upper back, and grip, develop shoulder and hip stability, and aids in fat loss too.

Why should this matter to you?

You carry things every day.

You will carry things all throughout your life.

A baby, groceries, a laundry basket, or your air conditioner into the window as a hot summer is approaching.

Adding weighted carries into your training makes life tasks easier, allows you to do more and keeps you functioning properly.

How do we perform these?

They can be held in an overhead position (this also gives you the benefit of shoulder stability!)

Front rack position (this also gives you the benefit of strengthening your upper back!)

Or by your sides in a farmer carry.

How far do I go? 

We suggest a heavier weight for a shorter distances

and more of moderate weight for a longer distance.

Yeah but I won’t get a stronger core from that, right?

WRONG.

Our core often referred to as the ‘midline,’ is the bridge that connects our upper body to our lower body. The BRIDGE.

As you carry anything, the core has to work to stabilize the midsection and not compromise, thus keeping you safe. 

Carries build the strongest cores. 

Want a better deadlift?

Carry.

Want to get a heavier back squat?

Carry.

Want to look better naked?

Carry.

We’ve been adding weighted carries into our programming more and more.

Why?

To strengthen your core, build that bulletproof body, and decrease your risk of injury and any setbacks in the gym or in life! 

And ultimately, giving you a stronger, healthier body!

Coach Clint

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DANIELLE

COACH

Danielle is currently an intern at Sweat Factory CrossFit. She loves toes to bar and helping people meet challenges. When Danielle is not at the gym, you can find her having out with her kids and friends along with paddle boarding and going to the beach! You can also find her hanging out with her kids at SFC!

 

KEITH

COACH

CERTIFICATIONS

CF-L1 Certified
U.S. Rowing Coaching Certification – Level II
Professional Rowing Coach and competitor since 1995

RICARDO

COACH

CERTIFICATIONS

Since 2013
Certified Level 2 Crossfit Trainer
Profesor-Universidad
Interamericana – Ponce, PR UNIVERSITY OF PUERTO RICO – Ponce, P.R., US
Certifications- American Sport and Fitness Association
CrossFit L1 & L2
Personal Trainer license of Puerto Rico
Level Method Certified Coach

JENN RICE

CHIEF HAPPINESS OFFICER

Having competed in most high-school sports, finding an athletic outlet as an adult was a challenge. After a few seasons of one sport or another, I’d find myself bored of it… until I found CrossFit in 2016 and haven’t looked back. Since then, I’ve gained the back/core strength necessary to overcome prior years of lower back pain. The constantly varied functional movements of CrossFit actually taught me better body mechanics, allowing me to grow in both athleticism and confidence. I want to share my love for this sport with all those who believe – or have been told – that they could no longer do something they love. Our bodies are made to move and our spirits are rewarded when they do!
 

CERTIFICATIONS

Fitness Coach since 2018
Level 1 CrossFit Trainer
Level Method Certified Coach
Precision Nutrition Certified

MACI

CEO / COACH

I have always been part of some type of sport since junior high and high school. Basketball, Volleyball, Track. Dance etc. I attended college on a dance scholarship dancing for the Basketball team half time shows then moving on to Professional Ballroom Dance after. I traveled the US competing for 6 + years. Then, yes, I became a mother. Actually a 225 lb mom! I made the decision I would look 21 again no matter the pain and sweat involved. I took up running and with Clint began Triathlons. The next few years we’re full of Triathlons, Marathons obstacle races and Ultramarathons. Including a 50k trail race. I lost my weight, ALL OF IT. And was thin but wanted more tone. Clint gave me a weightlifting routine & proved to me a woman can lift weights and get LEAN and tone. NOT big & bulky. As a Firefighter and a Pro-Women’s Football player, I strive to stay in top physical condition. Nine years ago we found Crossfit. It is the perfect balance of full-body, core strength, endurance and explosive intensity that I need for both of my careers.

CERTIFICATIONS

Since 2012
Certified Level 1 Crossfit Trainer
Pendlay Olympic Lift Certification
CrossFit Kids Certified
CrossFit Weightlifting Trainer Certified
Level Method Certified Coach
Firefighter/EMT
Precision Nutrition Certified
Menopause for Athletes Nutrition certified

CLINT

CEO / COACH

After my time playing College Football ended, I became comfortable as a “Couch Potato” for the next ten years. Then I discovered the Body for Life challenge and lost 35 lbs. TWICE! Ask me & I’ll share the story with you. The new me began training for Triathlons. I have competed in over 100 triathlons including 4 half Ironman and 3 full Ironman races, 15 marathons, (6) 50k marathons, and (4) 50-mile ultra marathons. I found Crossfit 9 years ago when looking for something new and fun. Maci and had started a website coaching others in nutrition and exercise. Then we decided to begin our new journey with our own CrossFit Box. My background also includes the study of nutrition in college and I am a retired Paramedic of 28 years.

CERTIFICATIONS

Since 2012
Certified Level 1 Crossfit Trainer
Pendlay Olympic Lift Certification
CrossFit Gymnastics Trainer Certified
CrossFit Weightlifting Trainer Certified
EMS Captian and Paramedic
Level Method Certified Coach

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