Weekend Schedule:

Friday: 12noon, 5:30 & 6:30pm (coach Ryan)

Saturday: 9am Masters, 10am Free CrossFit (Coach Jacob) **NO Olympic Lifting Class**

Sunday: Closed

Next Monday, January 14th, Dr. Nick Ponomarenko will be at EDCF from 6-8pm. For just $30 you can receive an ART treatment, an adjustment, and get kinesio taped. Dr. Nick is one of a minority of chiropractors specializing in active release technique (ART) and is a certified kinesio tape specialist for the CrossFit athlete. His goal is to get you back to %100 in as few visits as possible.

What is ART? ART is a patented, state of the art soft tissue system/movement based massage technique that treats problems with muscles, tendons, ligaments, fascia and nerves. Headaches, back pain, carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis elbow are just a few of the many conditions that can be resolved quickly and permanently with ART. These conditions all have one important thing in common: they are often a result of overused muscles.

What is kinesio tape? With its unique stretch and superior adhesive, kinesio tape creates a bio-mechanical lifting mechanism which delays fatigue, stabilizes joints, prevents ring and hand burn and promotes proper form. Most importantly, kinesio tape promotes improved circulation and healing post WOD. Dr. Nick is a certified RockTape specialist and understands how kinesio tape should be applied to CrossFit.

So if you have a problem areas that need extra attention and can’t break away from work to attend to them, then come see Dr. Nick next Monday evening. A sign-up for time slots will be on the right side of the whiteboard. Dr. Nick will be seeing people every 20 minutes. Plan it right and you can see him before the WOD or right after!

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.

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:

Thursday: 10:30am & 6:30pm

Friday: 10:30am & 6:30pm

Saturday: 9am Masters (ages 50+) & 10am regular CrossFit

Monday (New Year’s Eve): open gym from 10am-12pm

Tuesday (New Year’s Day): closed

Wednesday: regular schedule

MONDAY/XMAS DAY (24th & 25th) CLOSED

WEDNESDAY/THURSDAY/FRIDAY (26th – 28th) – 10:30am & 6:30pm ONLY

SATURDAY 29th – REGULAR HOURS

MONDAY 31st – OPEN GYM (10am-12pm)

NEW YEAR’S DAY – CLOSED

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.