CrossFit DC got a shot in the arm Sunday with a wave of new and previously-MIA faces popping in: Ami was back for her second class after giving birth for the second time; Rachel dropped back in after hanging out with us on Mother’s Day; Jonathan Reff has finally re-surfaced after drowning in school work for the past year – and was even nice enough to invite along his friend, May, for her first time with CFDC (and who was clearly up for the challenge); Erin made a valiant upgrade to the 10am class after being lured to one 9am class by Erica Merson; and Steph finally jumped back into the mix whole hog, doing both the 9am & 10am classes in their entirety. Welcome and welcome back!
We previously did an in-depth review of the box squat back in a March blog entry, followed by a link in an April blog entry to a great article by Dave Tate. However, there are two key points worth re-covering.
First, do NOT flop or crash down onto the box! The descent should be controlled the entire way: initiate with the hips, forcefully pushing the butt back and slowly controlling your descent until you are sitting on the box.
Second (and probably most important when box squatting), when you sit on the box, you are de-loading your legs, NOT your upper body! While sitting on the box, sit back slightly and allow the legs to relax while maintaining a tense upper body – tight arch, shoulders retracted, and a big chest. The goal should be to hold the breath through out the movement in order to help maintain a tight mid-line and support the spine. However, if you feel as if you’re going to pass out and need to breath while sitting on the box, do so quickly and forcefully – breathing shallow into the lungs, rather than deep into the gut – in order to maintain tension in the abdomen.
Remember, starting today, our class schedule and payment system will be going through some changes. Our classes will be combining with CF Dupont’s classes, and Tom and I will now be teaching two classes on Tues and Thur (one at 6pm and another at 7pm on both nights). Additionally, all CFDC members will now start paying for classes through Balance Gym. Drop Tom or Chris and e-mail if you have questions.
Also, congratulations to Reggie for a solid showing at the East Coast Classic Olympic Lifting Competition this past weekend. Reggie ended the day with a 69kg Snatch (PR) and a 73kg Clean & Jerk, giving him a 141kg total (another PR) and earning him second place in the Open Masters Men, Out-Of-State Division (94kg weight class). Well done!