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.
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.
We hope that everyone is enjoying their holidays as much as we are. If you are taking a rest this week or traveling, be sure to stretch, hydrate, and keep moving (run, row, bike, swim). Also take this time to relax and think about some goals for the new year. There will be a new white board up containing everyone’s goals for the new year. I would like you to post at least two!
Schedule for the remainder of this week and next week:
Everyone had a great time at the EDCF Christmas Party this past Saturday. It was filled with great food and great company. The highlight of the evening was the unveiling of Zach’s Justin Bieber White Elephant gift. Looking forward to next year’s!
We have already had a lot of great responses from the membership survey and value all of them. If you haven’t filled it out yet, please do! We are planning on making a few changes after the new year and every bit of feedback helps. Take the survey HERE.
Christmas Potluck Party + White Elephant this Saturday, December 15th, at 6:30pm. Sign up for potluck dish and white elephant exchange is on top of the cubbies. Everyone is welcome and encouraged to come!
The 2nd annual ED*CF Christmas Potluck + White Elephant Party
When: Saturday, December 15th, 6:30pm
Where: East Dallas CrossFit
We realize our members make our community an amazing place. We would love to give everyone the opportunity to meet each other and share in the Holiday spirit! White Elephant and Potluck sign-up sheet will be available this week at the gym. White Elephant gifts not to exceed $25.
Take advantage of our 7 Days for $7 special! Attend our classes, learn the format, and join our vibrant community without any prep courses or restrictions. Simply find a time that works best for you and get started!
