T-shirt and tank top sign up is on top of the cubbies. I need to know everyone’s sizes by Friday. If you can’t make it to class then email them to me.

The programming at the gym is meant to be complete. Every day of every week is designed around the days around it. It is my duty to deliver you the most well rounded workouts possible. That being said, it is almost impossible to make it to the box everyday. We don’t have enough time and our bodies might not hold up without enough rest days. That is why Sunday Suckday was created. Every Sunday from 12-2pm, you get the chance to come in and make up for lost days. You can do whatever you want. You can work on basic skills, make up missed WODs, do strength work, work on your mobility and flexibility, or just come and hang out and ask questions. You can also look up at the record board and try one of the WODs or lifts on there. There will be a list of skills up soon that will make it easier for those that just have no clue what to work on. Think of this as a sort of free day. Not many other gyms are available 7 days a week so take advantage of it!

For the first hour of every Sunday Suckday (12-1ish), I will be going over the olympic lifts. There will be a work load (no WOD) on the board to follow for those looking to become more proficient in the snatch and clean & jerk. The key to these lifts is repetition so come in this Sunday and let’s get to work!

The new t-shirt design is here! We will be taking individual orders at the gym via sign up sheet. Not sure if you want the tank girls? You can always go with the unisex fitted t-shirt. All tanks will be printed on American Apparel Tri-Blend Racerback Tank Tops. All unisex t-shirts will be a comparable material and will be fitted like the older blue shirts. Pricing will be available soon but expect 20-25$ per shirt.

The 2012 CrossFit Games kicked off yesterday with a crazy triathlon event that came out of nowhere. The athletes have a rest day today but then go on to compete Friday-Sunday. The streaming of the Games is live on the website (wwww.games.crossfit.com) but you can also check out the action at night on ESPN3 where it is edited and commentary is added. We will be heading over to Ben and Emily’s house this Friday evening after the last class to view Friday’s Games events. They will be supplying the burgers but feel free to bring anything else you would like to munch on or drink. The show starts at 7:15pm! 

 

What: CrossFit Games Watch Party

Where: 8823 Antrim

When: 7:15pm

2012 CrossFit Games watch party will go down this Friday evening. The competition happening on Friday during the day in Carson, California will be recapped on ESPN3. The show starts at 7:15pm. Ben and Emily have graciously offered up there house and grill for the entertainment. Bring some meat, drinks, and whatever else you would like to consume and come on over to their house Friday evening.

Check out the surprise event taking place this Wednesday. These athletes are really being put up against the unknown and unknowable.

All new Elements class starts tonight at 8:30pm. Call or email us here to reserve your spot now!

The 2012 CrossFit Games begins this Friday and last the whole weekend. We will have a Games watching party either on Friday or Saturday evening. Stay tuned!

Here are some of the workouts that will be happening at The Games this weekend.

Photo courtesy of J. Ford Photography

Come join us at Deep Ellum Brewing Company tomorrow, Saturday, at 1pm after the free Saturday workout. $10 will get you a tour, a commemorative DEBC glass, and three beer tasters. The tour starts at 2pm but come hang out with us before. Bring friends! The more the merrier.

Free Saturday workout as usual starting at 10am.

New Elements class for those wanting to join the EDCF community starting at 8:30pm on Monday, July 9th. Contact us here to reserve your spot now!

Starting this week, we will be starting a low bar back squat cycle. We will be squatting low bar every week in percentages of your 3-rep max. If you can’t make it in today, you will still have an opportunity to find your 3RM on Wednesday and Friday. Please try and make one of these days. We will also be introducing more olympic lifting into the strength/skill portions of class.

Adding more low bar back squats in with the addition of more olympic lifting will decrease the stresses on the spine. Don’t freakout at the word “stresses” either. Every day we stress the body inside and outside the gym. You have to stress the body to an extent to evoke positive change. Anyway…. The low bar backsquat, where the bar sits just below the spine of the scapula, presents three main differences from the high bar back squat. 1. By placing the bar in a lower position on the back, the lever arm between the load and the pivot point (the hips) is shortened, which should allow the athlete to lift more weight. 2. The weight sits on the meaty shelf of the shoulder muscles instead of on the spine making if more comfortable for some people. 3. The more horizontal position of the back during the squat incorporates more of the posterior chain into the lift. The lower back, glute, and hamstring muscles are thus worked more.

Our goal over the next 4-6 weeks is to focus on low bar back squats, front squats, and olympic lifts (clean & jerk, snatch). There will be less deadlifting and more shorter and heavy met-cons. Operation strength building is now set in motion. 🙂

 

——————–

No class on Wednesday, July 4th.

Deep Ellum Brewery tour this Saturday. We will head there sometime between 12-1pm.