Crossfit 585 Brazilian Jiu-Jitsu

CrossFit 585 BJJ’s athlete conditioning is a 6 week program designed for youth, high school, and collegiate athletes who are looking to gain a competitive edge in all aspects of their training. In order to achieve the greatest results we combine current research and practical knowledge with our passion and intensity for training. Our unique program focuses on an innovative approach to training for sport by combining principles of strength, balance, stamina, accuracy, speed, and agility training with elements of the CrossFit Method.

The CrossFit Method

This method utilizes constantly varied functional movements at high intensities for aerobic/anaerobic conditioning. Movement combinations range from basic body weight calisthenics, weightlifting (power and Olympic styles), plyometrics, and more. By varying the demands on the athlete, the body is forced to work at “game like” intensities preventing plateaus in conditioning. This varied intensity mentally prepares the athlete for competition by helping focus/ mental stamina during times of physical challenge. Our CrossFit style conditioning is programmed intensity, not random stress.

What will a training session look like?

Each Athlete will be instructed in proper body mechanics and technique under close supervision while the coaches take them through intense training sessions. The beginning sessions will establish proper technique, progressing to mechanically sound intensity. The athlete is central to this training, and their focus and consistency is crucial to the progression. A committed athlete combined with our program will build a solid athletic training foundation that fosters confidence, motivation, and tenacity on and off the field.

• SPEED-Acceleration, Deceleration, Linear and Lateral Movement Techniques, Running Mechanics, Footwork
• EXPLOSIVE POWER-Olympic Lifting, Plyometrics, Medicine Ball, Jumping & Landing Techniques
• STRENGTH-Functional Approach, Thorough Instruction, Focus on Upper Body, Lower Body & Core
• CONDITIONING-Game Ready Preparation for all Athletes.
• FLEXIBILITY/INJURY REDUCTION-Myofascial Release (Foam Rolling), Various Forms of Stretching, Muscle Activation
• NUTRITION EDUCATION-Lessons, Tips and Advice

Training Session Breakdown: (About one hour and fifteen minutes)

1. Warm Up: General, Dynamic, Coordination
2. Speed (linear) / Agility (lateral)  or  Plyometrics (power development)
3. Weight Training / Conditioning
4. Flexibility / Recovery

**Program is slightly varied depending if the individual signs up for 2 or 3 times a week, but will follow the same basic structure.

Individualized Training

Each sport has very specific demands, and every athlete has different levels. So how do we program to the variance? We don’t train muscles, we train MOVEMENTS that benefit athletes from all sports!! There are commonalities that carry over to each sport, and these are often built on the natural movements of our anatomy. This means a soccer player will benefit from a similar movement as a tennis player and a football player. With this in mind:

• Certain types of movements are emphasized more than others based on the athletes sport.
• Youth beginners will have different focuses than more advanced older athletes.
• Conditioning is varied based on demands of the sport.

Registration Information and Online Sign Up

Ages:12-16 & 17-21 (Participants will be grouped by age and experience)

Dates:  June 27, 2011-August 5, 2011

Cost for 6 Week Session (click link to purchase):

2 times per week (for 6 weeks) @ 130.00

3 times per week (for 6 weeks) @ 165.00

Summer Athlete Brochure (overview and details)

*No class July 4th, class will be switched to Friday July 8th 10:15-11:30AM

**We are not fully locked into our schedule and will create an extra session if there is a demand for different time slots.

Want to try it out before you commit? Please email us.

Coaching Staff

Todd Bumgardner

Todd holds an MS degree in exercise science from the California University of Pennsylvania, and is a graduate of Lycoming College (PA), where he played football and served as a strength and conditioning coach. Todd is a competitive powerlifter and is presently pursuing additional graduate studies in nutrition.

• M.S., Exercise Science Health Performance Performance Enhancement and Injury Prevention
• Performance Enhancement Specialist, NASM
• Strength & Conditioning Coach, Lycoming COllege
• Featured Author for Elite Fitness System
• Member of NSCA
• CPR/AED Certified

Adam Cristantello

Adam has over 9 years of fitness training experience ranging from the U.S. Army, personal training, and various sport specific team and individual training. He is currently pursuing a degree in Sports Medicine from SUNY Brockport, and competes in CrossFit and Olympic Weightlifting events.

• USA Weightlifting Sports Performance Coach
• Certified CrossFit Level 1
• Certified CrossFit Olympic Lifting
• Certified CrossFit Kettlebell
• Certified Cooper Institute

Jessica Hayden

Jess has an extensive background as a high school rugby coach, CrossFit trainer, licensed massage therapist, and school psychologist. She has thirteen years experience playing rugby for various teams including Rochester Renegades and several championed select side teams.

• Certified CrossFit Level 1
• Fairport Girls Rugby Coach
• USA Rugby Coach
• USA Rugby Referee
• Licensed Massage Therapist
• Certified School Psychologist

Ethan Grossman

Ethan is a 2009 McQuaid graduate who is currently pursuing a degree in Exercise Science at Springfield College in Springfield, MA, He is specializing in strength and conditioning, and in nutrition. He has a vast background in sports such as rugby, lacrosse, and football.

• American College of Sports Medicine Member
• Head Trainer Lion’s Den Youth Center Springfield, MA
• President Springfield College Bodybuilding