The 2014 CrossFit Open, is over. Thank you, Dave Castro. It was fun.

The Open is over, thank God.  Don't get me wrong, these last 5 weeks were a blast.  "Friday Night Lights" brought a different type of energy to gym, that was amazing to be a part of.  The CrossFit Open Season (as they call it), always seems to bring out the best in every single athlete.  It's a joy to see people step out of their comfort zone and do something they couldn't imagine.  Many of you came in and tirelessly worked at things like double-unders and muscle-ups, because you knew they would come up.  You may have struggled with those skills when they actually appeared, but all that extra work proved that nothing is too far from your reach.  The workouts are meant to be challenging.  Every CrossFit Open Season ends the same way, with me feeling unsatisfied.  The season ends with a laundry list of things that I can't wait to start working on.  And there is absolutely nothing wrong with that.  It keeps me hungry, it keeps me working hard, and best of all....IT KEEPS ME IN SHAPE!

TILL NEXT YEAR!

As for the rest of year, we have some good things in store for CFSBX.  Stay tuned!!!

Friday Night Lights: 14.5

Sign-up sheet is live. 14.5 Heat Sign-up sheet

This is it, the final open workout.   14.5 is going to be one of longer workouts of this years CrossFit Open, especially with there not being a time cap.  2 classic movements (Thrusters and Burpees), it doesn't get more CrossFit than this.  Have with this one kids!  

Sign-up for heat, workout, cheer on others, have a beer (BYOB). 

CRUSH IT.

Everyone will still have until Monday (@5pm CST) to submit their scores online, the same rule will apply for the intra box competition.  

"Running Shoes"

Do you heel strike? Do you lack ankle flexibility?  Do your knees hurt when you run?

Guess what, it might not be your fault.

Click here, the truth about running shoes:  What happens to our foot when we wear traditional running shoes?

A couple of years ago I was introduced to barefoot running, pose running and running in minimalist shoe.  The idea of barefoot or pose method, wasn't that foreign to me since I was never much of "heel striker" to begin with.  I was honestly just happy I wasn't running, "the wrong way".  Well it turns out after plenty of research and a seminar on the pose method, I was.  Naturally, I decided to do whatever necessary to fix this issue. If you know me, you know I'm not a big fan of running.  YES, the run club was my idea and I do take part.  But I am also a firm believer in attacking weaknesses and doing things you flat out don't like to do sometimes.

SIDE STORY:  I hurt my foot (nonexistent arch) and ankle, wearing minimalist shoes.  People will warn you, if you have never worn minimalist shoes, break your feet/legs into them slowly.  (No, Nike Frees are not minimalist shoes)  I owned a pair of Vibrum 5 Fingers (these had great arch support due to the strap), and I LOVED THEM!  Running felt really natural in them, but boy did my calves get sore.  Then I got a pair of Inov8's.  Wrong move.  I have painfully flat feet.  These guys had no arch support at all.  First time running in them, I sprained something in the arch  of my foot and that put a whole bunch of strange pressure against my ankle.  I couldn't really run for a while, even walking hurt.

After a few sessions with a PT for a bit, I realized a few things:
1.  Flat shoes with no arch support were not for me
2.  My feet were flat
3.  Having a duck footed stance is bad (and is a product of my flat feet)
4.  I needed to do something about it

My foot and my ankle, was an injury that stuck with me for about a year.  Throgh PT I learned that I never really had the proper mechanics in my feet.  Shoes (yes all of them) in general hid all of these things.  Sadly even walking in normal shoes hurt my feet.  But, I was encouraged to believe that if I worked at it, I could start to build and arch (a small one) in my foot and develop proper habits walking, running, lifting, etc...  Remember, everything starts from the ground up.  So if you feet are jacked up, so is your posture, the way you walk, the way you run, squat and even sit down.

I like minimalist shoes, I actually prefer to run in them (now).  But just beware, not everyone is equipped to just put them and start running.  (especially if you are a heal striker)

Pics & Things...

All the pictures I take myself are on our Flickr page, some will make it on to the albums on Facebook.  If you want the original copy or just want to see people from other classes doing the exercise, check it out.
Here's the link to our Flickr page: http://www.flickr.com/photos/crossfitsandbox/sets/

Your Pictures and Stuff

I would like to post photos that you guys take (of the workout, of yourself, of you friends and fellow athletes) and post them to an album on Facebook and Flickr (name of the album to be determined later).  I see people snapping photos all the time and really think it would be dope if we had a section that highlighted things like that from our community.  Don't be shy.  : )

Instagram, Facebook, Twitter, and Google+ (does anyone actually use those last two?)

Here's the pitch:  Like us, follow us, tag us.  I will do the same.  

Instagram:  CrossfitSandbox

Twitter:  @CrossFitSandBox

Facebook:  https://www.facebook.com/CrossFitSandBox

BTWB:  beyondthewhiteboard - crossfit sandbox

Google+:  I barely know what this is.

Add caption

Organic vs Non-Organic

Choosing to eat all organic foods can be challenging.  It can be especially difficult if you eat out, although I have noticed more restaurants advertising that they using organic ingredients.  Even when buying food at the market, choosing to buy organic fruits and vegetables can get expensive. Personally, I try to buy organic foods (at the market) when I can.  There are a few things that I always buy organic, eggs being one of them. I came across this article on Mark's Daily Apple about foods we should be buying organic. Take a peak.

Top 9 Most Important Foods to Buy Organic

GET IT.

Just a few ANNOUNCEMENTS....

"CFSBX Open Competition"
Everyone can and should participate!!!  SIGN UP!
The 5 open workouts will be used to determine the winners of the competition.  Come to "Friday Night Lights" (every Friday night) and perform the workouts.  You can also schedule time with a coach to count you or come in during open box hours.

If you haven't signed up for the in house Competition, do it here:

CFSBX Open Competition - please list, name, division and shirt size

Rx - workouts will be performed as prescribed
Scaled - workouts will be performed with modifications

"Friday Night Lights"
Every Friday night, through The Open, it will be a community night.  Athletes signed up for the open and in house competition (even those who are not) are encouraged to sign up for a heat in the evening.  Workout, cheer others on, hang out with the rest of you CFSBX Family!

Friday night starting at 5PM.

"The Run Club"
Starting with the very next Sunday, The Run Club will now meet EVERY SUNDAY!  2-3 routes will be mapped out ahead of time, with one being a little longer.  Feel free to bring friends, the more the merrier!

Meet at the box at 10AM (right after yoga).

Introducing, the Crossfit Sandbox Run Club

Introducing, the Crossfit Sandbox Run Club

Yes, you read that correctly.  The Crossfit Sandbox Run Club.  Every first Sunday of the month at 10am, members and their friends are invited to gather at the box and head out for a run.  We will have 2 different routes (short and long).  The distances will be mapped out and a leader will be assigned to each.  The short route will be "about" a 5k and the long route will be closer to +10k.
If you hate running, you should probably join us.  Rain or shine people.

When?
Starting Sunday, March, 2nd @10am (right after yoga)

Where?
Crossfit Sandbox