Young to Old: Your Brain on Fitness

This morning (Wednesday)  I got up early and took my 84 year old father out to blueberry pick in Ladner. On the drive we were discussing the various topics he had read about in the newspaper. He commented that he hadn’t had time to do today’s Sudoku but he would get to it when he returned. He had gotten up early enough to get a bite to eat, water the garden and prepare for our field trip. His grandchildren were coming out as well, so he was looking forward to seeing them too. He is a planner, so he thinks everything through. 

As I filled my bucket with berries I thought about what this whole morning was doing for him in his brain. I know, always the coach/trainer.  The first thing was the structure involved. When you’ve been retired for a while, structure is often foreign. He likes structure but days go by without a whole lot to do, so that kind of day to day structure fades. Just creating a day with structure is stimulating for the brain. We had to walk a good distance into the field before starting to pick. A good walk for him, as he doesn’t really do that anymore. The reaching, using his hands to pick berries, crouching, kneeling, and twisting to get the berries are all great movements. Then we loaded up the wagon with 48lbs of berries and I made him pull it all the way to the parking lot. Of course I reminded him to switch hands part way through to keep the training symmetrical. He was just happy as a clam and as we walked by other people, they were complimenting him on the quantity. He chatted with other people about which rows to go pick in and to get down low, that’s where the good ones are. He said he was going to be tired but it was worth it. 

In contrast, my nephews came running down the field to our row and were bopping all over the place. Helping us pick berries, chatting up a storm and running around. Again the trainer in me looked at the comparison from young to old and the positive impact of the fitness happening between the age groups. It is totally scaled but all the movements of berry picking are great for both age groups and me as well.The kids had a great time picking berries and eating lots too but my favorite part is the conversations that happen between the 84 year old and the 5 year old. Those are just priceless. 

When we got back into the car, I could tell that my father was far more upbeat than the drive out. He was excited to get home and get them all packed away in the freezer. He said he was ready for lunch and thinking about what else he was going to do today, that he felt great and clear headed, something that he isn’t always. 

As most of us know, exercise and fitness has a big impact on the brain. The release of endorphins and other chemicals that make us feel good, gives us a clear head and an overall feeling of well-being. A day like today for my father is huge. For me, the impact is not as big, I likely need to train more, but being active always clears my head for thinking. Youth athletes also benefit greatly from various levels of activity but often this is forgotten. 

In the CrossFit kids training that we do, we learn about the positive impact of fitness on the brain for kids. Some programs I’ve seen even run what they call homework programs. Kids can bring their homework to CrossFit and immediately following the class they have a snack and sit down and get working on schoolwork. The brain is clearer and ready to go. Studies have shown that exercise has study-boosting benefits. This includes: strengthened memory, better concentration, improved mood, and increased energy levels. My dad certainly isn’t doing homework anymore but the boost to his brain today was unmistakable. Whether you are Young or Old or somewhere in between, get your brain on fitness and see the changes. 

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Thursday Workout

Today's workout will be a longer effort. The single-leg squats will target your hip flexors and quads, which will make the rope climb and run more challenging. To make the rope climbs easier despite the strain on your lower body, focus on using a tight foot hook to minimize any slippage. When running, focus on maintaining an upright posture and elongating your lower body as you move into the next round. All athletes should aim to complete each round in 10 minutes or less.

Warm-up | 7:00

10/10 leg swings (forward/back)

10/10 lateral leg swings

20 calf raises

10 alternating reverse lunges

10 toe touch to deep squat

10 alternating ring assisted leg squats

5/5 hook behind heel squats

5 scap pull-ups

TECH | 3:00

Single Leg Squats and Progressions

Rope Climb (Wrap)

Rope Climb (Basket)

Specific Warm-up | 8:00

Single Leg Squat Progression | 5:00

Reverse Lunge

Elevated Reverse Lunge

Single Leg To Box

Hook Behind Heel

Rope Climb Progression | 3:00

3 lying-to-standing rope climbs

3 foot pinch and stand

1 rope climb to 7 feet only

WOD | TC: 30:00

RX:

3 rounds for time of:

50 alternating single-leg squats

3 rope climbs to 15 feet

800-meter run

Intermediate option:

3 rounds for time:

30 alternating single-leg squats

2 rope climbs to 15 feet

800-meter run

Beginner option:

3 rounds for time:

30 alternating reverse lunges

4 lying-to-standing rope climbs

400-meter run

Cooldown | 5:00

Quad stretch

Hamstring stretch

Downward dog calf stretch

Arm circles

Doorway chest stretch

Plank hip dips

Wrist extensors

Enjoy!