Today starts a new strength cycle focusing on the box squat. From a safety & performance standpoint, Box Squats are superior to raw squats in many ways. Here’s how to perform box squats with proper technique today:

• Always use the low bar back squat technique.
• Narrow your grip. This keeps your upper back tight.
• Widen your stance. Your feet should be wider than a regular squat stance.
• Turn your feet out about 30°.
• Keep your chest up, keep your gaze forward all while pushing your abs out.
• Push the hips back like your trying to find a chair to begin the squat.
• Keep your shins perpendicular to the floor and your knees pushed out.
• Lower yourself with control and sit on the box. Do not rock or touch and go!!
• Pause for a second and explode up from the box applying pressure through your heal and the outside of your foot.

 

Need some specific work on the snatch and clean & jerk? Our first ever Olympic Lifting Class starts tomorrow, Saturday morning, at 9am.

I hope everyone had a awesome and safe New Year! I also hope everyone is ready to refocus and reach your goals for 2013. If you have not thought up at least two goals, DO IT. A goal board will be up at the gym today for you to start writing them down for everyone to see. Examples of goals can be anything like stringing 10 double-unders together, to squatting 1.5x your bodyweight, to a sub 5 minute Fran. Having difficulty thinking of your own? Please talk to either coach to figure out what is best for you!

Thanks to everyone who completed the survey we sent out. In an effort to accomodate the wishes of our members, we have made a few changes to out schedule…

Scheduling Changes for 2013

There will be an addition of a couple classes and a rearranging of a couple more. PAY CLOSE ATTENTION TO THESE CHANGES. All changes will start next Monday, January 7th. Listed below is how the schedule will look from then on:

Regular CrossFit Classes

Monday

5:30am, 6:30am, 12pm, 5:30pm, 6:30pm, 7:30pm

Tuesday

5:30am, 4:30pm, 5:30pm, 6:30pm

Wednesday

5:30am, 6:30am, 12pm, 5:30pm, 6:30pm, 7:30pm

Thursday

5:30am, 4:30pm, 5:30pm, 6:30pm

Friday

5:30am, 6:30am, 12pm, 5:30pm, 6:30pm, 7:30pm

Saturday

10:00am (free class)

Sunday

Closed

 

Olympic Lifting

Saturday

9:00am

 

Masters (ages 50+)

Tuesday

6:30am, 7:30pm

Thursday

6:30am, 7:30pm

Saturday

9:00am (varying days)

 

Please note the addition of the 4:30pm class on Mondays and Wednesdays (NOT Friday). Please note the addition of the 12 noon class on Monday, Wednesday, and Friday. Please note the subtraction of the 12 noon class on Tuesday and Thursday. Please note rearrangement of the morning classes to 5:30 and 6:30am (6:30am only MWF). This schedule is still subject to change but will be set by the weekend.

This means that we will have 4 extra classes per week. One of those classes will be the olympic specific class on Saturday mornings. If you wish to still join in with the 10am WOD after the OLY class, you can.