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Online Version Here!
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Our body is an interconnected system of engines. Like any system, your body will
operate optimally when its engines are in sync and oiled. What happens when we're not operating optimally?
How does our body handle inefficiency? What compensations do we make?
It's really easy to spot obvious crappy form, like in this example:
http://www.youtube.com/watch?v=P0ySblouCKs
It is hard to see the smaller immobility problems that cause a ripple effect of consequences to other
parts of the body. Immobile hips effect not only depth on the squat, but causes overcompensation from your
lower back and excess strain on your knees during front squats or Overhead Squats.
Our own Andy Luten, recently took the CrossFit
Mobility cert and is a great resource.
Let's face it, we're Crossfitters. We're going to push through to finish the WOD. If that last rep hurts,
well, that's what swearing, ice baths, and champagne Fridays were invented for. But if your range of
motion in your hips is 80% of what it should be, where we get the other 20% to get you below parallel?
There is some sacrifice, inefficiency, or injury being made elsewhere. We are going to fix that! We are
adding mobility into our classes. Everything we talk about can be found at www.mobilitywod.com
Stay tuned and look forward to the pain caves.
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The holidays are approaching and our hours will be a little different around those weekends but we are still going to do everything
possible to make sure that y'all get a workout in.
THANKSGIVING:
11/24 - CLOSED
11/25 - 10am WOD
CHRISTMAS
12/16 - December Social (stay tuned for more details)
12/23-12/26 - CLOSED
12/27 - regular schedule
NEW YEARS
12/31 - 10am WOD
1/2 - regular schedule
If you are traveling, try to visit a local CF box. If that is not possible, remember that there is a list of Travel
Workouts under Manage Gym, on the right hand side after you login.
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Holiday Giving Opportunity
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The Holiday season is always a time to reflect on the things that we have and for how blessed we are. We
sometimes forget that there are people who do not have the means to support a Christmas for their families.
Last year, we supported Dallas Head Start and helped TONS of families with their Christmas list. Your generous
donations were greatly appreciated and I know you all enjoyed shopping for the families or giving money.
This year, we will be supporting Operation Care – an organization that serves close to 11,000 homeless & impoverished
children in the Dallas area. On December 17, 2011 they will hold their annual “Christmas Gif 2011” – which is described
as the nation’s largest Christmas party for the homeless! One of our own members is an active member in this
organization – Robyn Moore. She suggested the Crossfit Strong help donate gifts for “older children” since that is a
need that they see every year. This can be any type of sporting equipment – balls, gloves, bats, & other equipment
that might be fun for older kids. Our goal is get 200 items to donate – which should be NOTHING!!
To read more information about the organization, here are some links:
www.opcare.org
http://vimeo.com/30856111 - a video highlighting last year’s event
http://app.volunteer2.com/Public/Organization/fba78254-62c8-41ab-a211-eac650c7cf62/ - if you would like to volunteer to help on
12/17
All donations must be turned in by December 8 – that gives us ONE month to collect the items!! We will have a large box for you to
put your items in. If you would like to just donate money, please give to Ashley so she can put your name down. We will go shopping
with all the money we collected on 12/7.
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Thank you to EVERYONE who helped with both the Halloween Party and Thanksgiving Dinner. We would
never be able to hold socials like this without the help of our members. Thank you to everyone who brought food, helped
set up, helped clean up, brought friends & family. FAM-UH-LEE is what we are all about here at Strong and y'all have helped
make this family so special. We appreciate EVERYTHING you do! ~ CFS Coaches
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Vol. 4, Issue 8, 11.12.11 |
| NOVEMBER Featured
Athlete
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His Story! |
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Newsletter Events |
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NOVEMBER RECIPE
Garden Fresh Meatballs by Becca Rother
Ingredients:
1.5 lbs ground turkey
1 lb grass fed ground beef
2 zucchinis
1 yam
2 big handfuls spinach
1 12 ounce jar of roasted red peppers
2 cloves garlic
Sea salt and cracked black pepper to taste
2 eggs
1/4 to 1/3 cup almond meal
Grate zucchini and sweet potato. In a food processor, finely mince spinach, roasted red peppers, and garlic. Hand mix all ingredients
and form into meatballs (I made mine a little bigger then golf ball size). Bake at 375 in a large baking dish tightly covered with
foil for 40-45 minutes. Makes 20-25 meatballs. Enjoy!!
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