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Online Version Here!
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Our focus on safety is paramount and that is
why we implemented our ‘check off’ system (found on your
personal profile).
Athletes - You need to
focus on the
9 fundamental movements
of CrossFit. I am highly recommending you get these
checked off this month for the change in
programming and classes that will be coming. In
order to workout in the intermediate class, you
have to own all 9 movements. If you only can do 8,
you are still an athlete and workout with the
athletes.
Click to Enlarge
If you understand and can demonstrate to
one of our coaches that you do indeed OWN this skill, then you
are one step closer to graduating into the intermediate class.
Mark this on your calendar(Mandatory): Saturday, February
13th
at 9:00 AM - 11:00 AM, we will be holding a skills
training class. There will be stations set up for
each of the 9 movements and this is your chance to
get coached on all of them, get checked off, learn
the finer points and progress in your CrossFit
training. A short WOD will be scheduled for
that day to finish off the class. Everyone is
expected to be there, some of you that have
checked off already but really really need the
help. This is for you. Technique will only make
you better. |
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CrossFit Strong Power Yoga |
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It’s a new year and CrossFit Strong has a lot more to offer for our members. Many of you have already tried the Power Yoga class. This challenging class helps with your development as an athlete. It is available to you and anyone else you think might be interested… even if they aren’t doing CrossFit yet!
I cannot stress enough
For a limited time, Melissa is really taking care of us. This
special won't last long.
CFS Member Rates:
1xper Week = $20.00 per month
Unlimited = $50.00 per month |
CFS Yoga Schedule:
Tuesday / Thursdays @ 6:00am and 7:00pm
Saturdays @ 11:00 pm |
Standard Yoga Rates:
Unlimited = $50.00 |
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There is someone in the box that has a mother born in
Colombia, Bogota! If you find that athlete and be the
first to tell me on 2/13/2010. I got 25.00 dollars for
you. You are disqualified if you are related to that
person, girlfriend, boyfriend, wife, husband or pet.
Meet you fellow athletes, you have more in common than
you think.
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There are so many ideas, methods, and training programs for how to get to you first
pull-up. Here are some off the top of my head.
Kipping::
Bands:: Kipping with bands::Jumping.
I am going to give you guys my advice on what I have seen from CrossFit athletes
from other boxes that have been doing
that type of training and came to our box compared to the
athletes working out here and what you should be doing.
During your warm-up, all pull-ups should be strict dead hang
pull-ups.
Use the band to help support your weight. We will use 1 green band example.
1. Start with legs straight underneath you doing dead hangs with the band.
2. Progress your pull-up with the green band to where you can do 70 degree L-Pull-up.
3.
Decrease band color to blue or lighter resistance. Start again with feet directly underneath. Dead Hang.
Work to the 70 degree l-sit.
4. During this transition time, it is time to start working on your kipping movements outside of warm-up and WODs.
5. Move to the purple band and eventually 70 degree L-Sit.
All warm-ups are considering minimum of 10
pull-ups per round
and not going to muscle failure. You should also not be using
a band that makes you do 10 straight pull-ups that is too much
resistance use a different combination.
Remember that it is a warm-up and we are not going max effort. We need to warm up our body. So if you can only do two and rest
then do it.
During this time of building strength(warm-up), your kip should begin to get perfected
outside of warm-up and can be used during WODs. Stick to static dead hangs during warm-up. I would suggest that you still use static dead hangs with bands during this transition time while completing the WODs.
You can also work on your banded kipping post WOD. In the long run, you will be stronger and able to do more kips.
Enjoy!
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CFS Endurance -- We’re a month into our endurance training program and 10 weeks out from the Big D race on April 11. We have about ½ dozen athletes who have committed to running the ½ marathon which is a great showing. For many, this will be the longest distance that they have run, so our job is to not only get them ready for a successful race, but to help them become more efficient and injury-free runners so they can enjoy a lifetime of running and Crossfitting. Our endurance athletes have done an outstanding job of focusing on the training plan in addition to their regular CF WOD’s. Keep it up!
We are also very excited to have several endurance athletes sign up for their first sprint triathlon. While our focus is not on swimming and biking technique and form, the endurance program is designed to help you with the programming and training aspects of these specific sports. Or, if you just want to improve your running in a regular CF WOD, then endurance training can support you!
For those who are curious about the endurance program, we would love to have you try one of our classes.
Tuesday @ 5:45 p.m. – track WOD at W.T. White High School – focuses on running skills & drills to achieve maximum efficiency of movement followed by interval or pace training.
Thursday @ 5:45 p.m. – box WOD – focuses on high intensity training modes that compliment running and help improve max VO2 endurance.
Saturday – off-site WOD – focuses on distance and pace training.
Big D Marathon, ½ Marathon and 5K on Sunday, April 11 @ 8 a.m.
You don’t have to be part of the gym’s endurance training to participate.
All gym members are welcome to sign up. Check out the race details at www.texasmarathon.com. 5K – register by March 1 for the best rates. ½ Marathon or Marathon – register by April 5 for the best rates. This is a great intro race for many non-runners because it’s not too crowded and the temps range from 47 low to 68 high.
If you have endurance questions or suggestions, please send us an email at run@crossfitstrong.com. We’d love to hear from you!
This
is not a comprehensive guide.
CrossFit Strong Endurance Starting Guide.
One of our athletes had to say this, "So I have never been a runner and I have been
bitten by the running bug! I have really grown to enjoy, yes I am about to say it-RUNNING!"
"I am so thankful for the box and the endurance classes/Saturday runs! Stepping foot back into the corporate
America gym was not the worst . It was the fact that not only was the gym crazy packed with the "gym rats" but as I was running at 7.0 mph and my treadmill did not stop only once BUT 3 FREAKING times!!!
I finally was able to go to another treadmill and finish my run after having to stop and wait about 10mins!
All I have to say is thank goodness for Crossfit, Crossfit endurance, the great coaches and all my new found peeps I have made at the box!!!" Deveney W |
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| RX and NON-RX -- When you login and record your
scores, be accurate. If you did something different than the posted
workout, went lighter on the weight, did fewer reps, didn’t use full
range of motion, used a band, skipped an exercise or went out of turn.
While I’m sure you got a great workout! It isn’t fair to compare your
score to another member who completed the WOD as prescribed. Your score
is NON-RX. Remember our motto- Strong Heart, Strong Mind, Strong Body.
Focus on doing things the right way and soon your workouts will
increasingly become Rx. If your WOD was done exactly the way we wrote it
down, then you did it as prescribed.
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| Parking -- We have plenty of parking now. Here are some rules
to help us out. Please park in the East, West, and South Parking Lots!
Please don't park in the streets in front of the building for running
and traffic. Thanks Guys. |
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| Stickers -- Help us represent our box around town, we have
free stickers for your car, house, cat, dog, or significant other. Just
get one from the front office and help us represent. It has to be better
than putting an aggie sticker on your bumper! hehehe. |
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| Social Friday's -- Bring Your Friends to
our Social Friday's. After the 5:30 WOD on the 3rd Friday of each month
starting February 19th 2010!!!! Have a Beer or
beverage with your fellow friends and athletes. Invite your friends to
meet the crew and be a part of the strongest community in DFW! |
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| Olympic Lifting Cert -- The man himself, Coach
Burgener, will be coming to our box in March to teach us some more about
Olympic Lifting. This is a great opportunity. I would not miss it if
possible. These spots will fill up fast. So get on board.
Register HERE! |
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| Classes and Showers -- Finally, we
have three women and three men's showers and dressing rooms. Get
that work out done in the morning and quit putting it off or making
excuses. Your time is now! We have 5:30, 6:30, 7:30 morning and
evening classes. We will be opening lunch and other class as needed,
just let us know. Or Get your own group together. Our Schedule is
Here! |
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| Web site -- UPLOAD YOUR PICTURE TO YOUR PROFILE! NO EXCUSES, DO IT! Get a friend to help you size it if you |
| can't figure it out It helps people to put a face with a name, so if you aren't planning on changing it for a while, |
| then please make sure the picture shows YOUR face. |
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| RSVP- RSVP, RSVP, RSVP, RSVP --
The Classes are getting bigger. We program our workouts based on the number of people who
RSVP with us. So help us, help you and do it. You MUST RSVP before 8pm the night before a morning class. We like our sleep too, so if no one is signed up, then we won't be here, you woke up early, and you missed a workout lose/lose, so RSVP. |
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