ATTENTION MEMBERS:

EXCITING NEWS! NOT ONLY HAVE WE ADDED THESE EXTRA "CROSSFIT DAILY WODS" TO OUR SCHEDULE, WE ARE ALSO PROUD TO ANNOUNCE THE ADDITION OF TWO COMPLETELY NEW CLASSES TO OUR PROGRAM! 

NEW* CFDRB - POSE RUNNING

NEW* These classes are designed for runners of all levels to focus solely on the Technique & Development of the "POSE Running Method". Class time is divided into approx. 20 min. of warmup, technique, development, and drills and approx. 40 Min. of a "Daily Running WOD". Advance SIGN IN is mandatory. 10 PPL MAX.

STARTS: SATURDAY, SEPT. 11 2010. 7:30AM-8:30AM.

NEW* CFDRB - TECHNIQUE, DEVELOPMENT & MOBILITY

NEW* These classes will be offered in an "Open Gym" format. No WODS are to be executed during this time. Coaches will be available to help you perfect mechanics in your Olympic Lifts, Gymnastics Techniques, and Mobility & Recovery exercises. If you needed extra time during a Strength series during the week, or you have been wanting to work on your muscle ups - this would be the perfect time to do it!

STARTS: SUNDAY, SEPT. 12 2010. 10:00AM-12:00PM.

NEW* CROSSFIT DAILY W.O.D CLASS

• WEDNESDAYS 5:00AM (w/ CRYSTAL)
• FRIDAYS 6:00PM (w/ SEAN)

We are still looking for interest / commitment from anyone interested in an 8PM class (es) and additional 12PM CLASSES Mondays & Fridays. Let us know!

LABOUR DAY MONDAY SEPT. 6th

CFDRB (THE BOX) WILL BE CLOSED. HOWEVER, WE WILL BE RUNNING ONE HOLIDAY WOD IN THE PARK AT 10AM. WE WILL MEET AT THE PARK ON 2nd AVENUE IN PINEAPPLE GROVE (across the street from Rita's Frozen Custard) at 9:45 AM. PLAN ON A KILLER TEAM WOD. DETAILS TO FOLLOW. PLEASE SIGN UP EARLY ONLINE SO WE KNOW HOW MANY ARE COMING! SIGN IN AVAILABLE NOW!

If you or someone you know is involved with / interested in / familiar with any 12 Step Program for Addictions Recovery, then please take a moment to read this post and follow the links below for more information. Similarly, if you or someone you know has children suffering from conditions such as ADHD or OBESITY, then please scroll down to the bottom of this post regarding CrossFit Kids.

Some of you know already that I am strongly supportive of the philosophy that integrating CrossFit with Recovery (ie: 12 Step Program) is a potent combination; one which has the potential to extend and nourish the art of living sober. I have laid witness to some incredible transformations as a result of these practices. 

If you too are passionate about these ideas, I encourage you to check out a phenomenal online program dedicated to this integration. Developed by Dr. Ron Gellis, INTEGRATED RECOVERY offers a "Daily Meeting" (blog), "Daily Meditations", and some incredibly insightful posts in their "FORUM". For future reference, I've posted a link on the right side of our home page.

Dr. Gellis has also been very involved with the CrossFit Kids initiative, and has written several CFK Journal articles. On this site, there is a phenomenal Forum called the "PARENT-CHILD PROJECT". There are some fascinating articles on ADHD AND CROSSFIT KIDS, CHILDHOOD OBESITY, etc. 

LATE BREAKING NEWS

(ONLY BECAUSE I WAS IN A CRUNCHY GRANOLA TREE-HUGGING VANCOUVER BLUR FOR THE PAST FEW WEEKS, I'M A LITTLE LATE TO THIS PARTY)

ONE OF MY VERY FAVORITE CF COACHES, KELLY STARRETT (AKA "K-STARR"), HAS COMPILED A BRILLIANT BLOG SITE WITH DAILY MOBILITY WODS FOR HIS FAITHFUL DISCIPLES. DAVE, Q, AND I ALL TOOK KELLY'S "CROSSFIT MOBILITY AND RECOVERY CERTIFICATION" AND AGREE HIS BOUNTY OF KNOWLEDGE IS INVALUABLE. EVEN MORE IMPRESSIVE IS HIS ABILITY TO TEACH AND SHARE HIS METHODS FOR LIVING A PAIN-FREE EXISTENCE. HIS DELIVERY IS WITTY, EASY TO DIGEST, AND ABSOLUTELY HILARIOUS. OH YAH, AND HIS STUFF WORKS!

SO HERE'S THE DEAL. UP UNTIL NOW, WE'VE HAD TO TRAVEL FAR AND WIDE (AND AT GOOD COST) TO WORK WITH KELLY, ONLY TO GATHER SNIPPETS OF HIS WISDOM. NOW, WE ARE BEING OFFERED TONS OF FREE INFORMATION ON HIS NEW BLOG SITE. IT WOULD BE RIDICULOUS NOT TO TAKE ADVANTAGE OF THIS!

I INVITE YOU TO GET UP TO SPEED ON HIS FIRST FOUR POSTS, AND ADD HIS LINK TO YOUR GOOGLE HOMEPAGE (OR WHATEVER HOMEPAGE YOU USE) SO YOU CAN RECEIVE HIS DAILY POSTS. IF YOU HAVE EVER SUFFERED FROM ACHES, PAINS, INFLEXIBILITY, SORENESS, A STRAINED SOMETHING, A PULLED WHATEVER, AN IMPINGED THIS AND THAT...YOU NEED THIS. AS MUCH AS IT'S ENCOURAGED, WE DON'T TAKE MUCH TIME DURING OUR REGULAR SCHEDULED PROGRAM TO WORK ON MOBILITY AND RECOVERY. BUT WE UNDERSTAND IT'S IMPORTANCE AND HOPE YOU WILL TAKE IT UPON YOURSELVES TO INVESTIGATE THIS SIDE OF YOUR DAILY PROGRAM. CONSIDER KELLY'S DAILY MOBILITY WODS YOUR NIGHTLY HOMEWORK. WHO'S IN?

WOD. STRETCH. REST. RECOVER. REPEAT.

EVENT: IRON CURTAIN 2010

LOCATION: CROSSFIT EVOLUTION (ORLANDO, FL)

DATE: OCTOBER 9, 2010 (8AM-5PM)

UPDATE:

Currently, we have 12 athletes from CFDRB registered to compete at the upcoming Iron Curtain 2010 challenge:

Dom Paonessa 

Jessica Till

Rob LaBar

Ian Harris

John Savin

Matt VonDette

Jaxon Straub

Sam Straub

Q Stewart

Micah Nickerson

Stacey Fonas

Sherril DeBonis

For those of you who were registered by ME, please make arrangements to submit your $45 entry fees to me as soon as possible (Cash preferred, check ok, no cc). 

We have one week to submit our final registration for your categories (RTG, RX, CF). Once we have made our final submission, you will NOT be able to change your mind. Therefore, I recommend you take a moment to REVIEW THE STANDARDS required for entrance to each category. If you would like to change your status, please let me know right away.

CLICK HERE TO VIEW THE STANDARDS / MVT REQUIREMENTS FOR THE IRON CURTAIN

"ATHLETES / WARNINGS"

CLICK HERE TO VIEW MORE INFORMATION ON THE IRON CURTAIN BLOG

Dave and I were just discussing the SQUAT. Specifically, the "High Bar Back Squat" vs the "Low Bar Back Squat". There is quite a debate between Power Lifters and Oly Lifters as to which lift is "better". There is also the generalized claim that the HBBS is a quad-dominant focused lift whereas the LBBS is a PC-dominant lift. I personally have been influenced in my training with Rippetoe (Starting Strength) and Jeff Martin (Strength Bias) to practice the LBBS and DL in regular rotation as they are guaranteed to improve PC strength most drastically. Dave claims that when HE works the HBBS he gets a huge PC blast. Also, he's not comfortable working the LBBS (anatomy) and feels it unnecessary to work both when the HBBS seems to work for him.  I know when I first learned the LBBS at Rippetoe's cert I was a changed woman. Not only did I feel more comfortable with this position, but I immediately increased my BS by 20 lbs! (So, was it because I'm a more PC-dominant athlete that I could lift more via LBBS? Was it lucK? Who knows, really. It's not like my squatting conditions had been regulated:) I realize this reaction is not the norm for most people. For those people with little or no real experience with a BS, or those who have maybe grown up with the HBBS (high school FB weight training? World's Gym rats?) then the HBBS is usually the most easily and naturally assumed position for this lift. When first introduced to the LBBS, most people find it uncomfortable and stressful on the shoulders and wrists. This is why, we generally introduce the BS of the HB variety to our beginner clients. The reason I bring this up, to you, is because some of you have shown interest in learning / trying the two different movements. I certainly encourage you to try them both. You will have your chance on Monday, when BS is back on the program. I will ask your coaches to demonstrate both movements for you.

If you are still interested in learning more, click the links below. First, there is a series of video of Mark Rippetoe teaching the basics of the LBBS. He teaches some very effective cues, especially with regards to stance, grip, and of course, hip drive. I've also included a link to an article written by Glenn Pendlay. Pendlay discusses the HBBS vs LBBS debate and offers a really well-researched, well-put opinion on the merits of each. He also, as Dave will whole-heartedly agree, dispels the myth that one is better than the other - or that one only works the anterior chain - the other posterior. It's nice to know that both work both! 

CLICK HERE TO VIEW RIPPETOE TEACH THE LBBS

CLICK HERE TO READ PENDLAY'S OPINION ON LBBS VS. HBBS

What are your thoughts, CFDRB?