CrossFit Strong   Strong Heart, Strong Mind, Strong Body

You Can See The Online Version Here!  Seriously, What is the Core?   CrossFit is a core Strength and Conditioning program. Most functional movement is initiated by large muscle groups (Core) and terminates with smaller muscle groups in a core to extremity relay of increasing velocity. So what large muscles? I always thought the Core was my "Six Pack ABs"  The core or "power zone" are the hip flexors, hip extensors(glutes & hamstrings), spinal erectors, and quadriceps. Where do my abs fit into this? Your abs fall into the stabilization of your midline (trunk) and support of your lower lumbar which are their most critical function. The heavier the load the more critical the abdominals role becomes or moving weights overhead.                                           Click to Enlarge So why is core so important to me? Is it really functional? Core to extremity muscular recruitment is foundational to the effective and efficient performance of athletic (punching, jumping, throwing, running, functional) movement. What is the ultimate Core exercise? The Overhead Squat is the ultimate test for core strength and is vital to developing a strong Snatch. An average of your max back and front squat is an excellent measure of your core, hip, and leg strength. Your max overhead squat is an excellent measure of your core stability and control and ultimately your ability to generate effective and efficient athletic power.    I Have No Range of Motion   So you want me to Overhead Squat, but my body just doesn't move that way. We are always looking for ways to increase our athletic abilities.  First, we gave you Power Yoga with Melissa. We are excited to announce that Doctor Landan Webster is joining our fitness team and facility. I am a huge proponent of ART (Active Release Therapy). He is bringing a Chiropractic office into our Box. Landan is a graduate of Parker Chiropractic; he was a sprint swimmer and soccer player in college. He has worked with the US Men's Olympic Swim Team, the UTEP Men's Football Team and numerous other professional athletes. He is also a nutritional consultant to the University of Michigan Men's Swim Team. Webster Chiropractic & Rehab has a strong base in increasing athletic performance and function. Dr. Webster’s treatment plans are based in Active Release Technique (ART). ART is designed to improve the way your body works in order to correct long standing problems and decrease the chance of future injury. As a benefit to this Crossfit facility Dr. Webster will be offering discounted rates to our members. To learn more about the services Dr. Webster will provide please feel free to contact him at 214.575.9561; to learn more about ART visit www.activerelease.com.    Marathon Kids - We Need You   Crossfit Strong has been given the opportunity to participate in an event benefiting kids fitness. On Saturday March 27th, thousands of Dallas area K-5th grade school children, teachers and parents will celebrate the completion of 26.2 miles! The children have been running/walking a marathon in increments of ¼ to ½ mile at a time over six months. We are going to be leading their warm up before their final leg! There is a spreadsheet posted for you to sign up if you want to help volunteer. This is our chance to give back to our community & help teach kids about fitness – we will all wear our CFS shirts! Sign Up Here   Are the Shoes Really that Great?   I am huge proponent of the inov-8 shoes that I have been wearing. Not only for running, but also for the WODS. Come try a pair on, we are making our order next Wed. We have most sizes. Get away from the shocks, the cushions, the oh no I over-pronate shoes. Try'em on and tell me what you think. Kyle finally got a good time with them! Order Here Vol. 2, Issue 3, 03.03.10   Click to Enlarge March Featured Athlete Her Story!   Newsletter Events   Burgener Oly Lifting Cert March 6th, 2010         Subscribe to Nutrition Newsletter

Lots of Tidbits   Saturday WOD Changes -- Thanks everyone for being hanging tight with us as we change up the locations for the Saturday WOD again this Saturday. We are holding an Olympic Lifting Cert at the box but we will still have the Saturday WOD offsite. Please continue to check the website for specific location. Endurance will still be running – check schedule for location. The Free Intro class will be cancelled again this weekend so if you have people that are interested, tell them to email us & we will set up a time during the week for them to come check us out! Below is the schedule for March’s Saturday’s WOD: ::Mar 6 – off site (check the website, no intro, Yoga TBD) ::Mar 13 – box ::Mar 20 – box ::Mar 27 – Kids Marathon in the morning, WOD early afternoon @ box Kid's Cancer -- We are going bald! Char started a chain reaction. She is shaving her head for CFS St. Baldrick's Page We need more shavees! Go sign up and support! It is an amazing cause. Just think blue shoes and bald head, you will be the hit of the town. 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. Running with Green -- While some of us are in Oklahoma at sectionals, go represent CrossFit Strong in the Dash Down Greenville on March 13th. Calling-all-Lucky-Green-Jerks-and-Snatches Social Friday's -- Bring Your Friends to our Social Friday's. After the 5:30 WOD on the 3rd Friday of each month starting  March 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!  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!  More Tidbits   Sectionals -- Crossfit Games 2010 are underway! If you are not familiar with CF Games, check out their website – http://games2010.crossfit.com We have 3 athletes that are training & will be competing for a chance to participate – Cat, Nicole & Mike W. There are 2 rounds before the Games in July. Sectionals are being held March 13-14 in Tulsa Ok. If they place in the top 30, they will compete in Regionals which is in Ft. Worth May 29-30. Wish them luck!I did not put enough emphasis on this, but next year we all need to go compete. This is what CrossFit is all about. To get you ready, we will be holding an event for our friends and family to watch at the box(think just a fun Saturday of food, friends, family, and WOD's). Stay tuned for more details, to be held in April. This will also help us figure out who to send for our affiliate team. 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. 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. Unsubscribe from our newsletter