OPENING DAY

TIME TO GET YOUR STRETCH ON

Most of you all know by now that we have done some different things with our classes and schedule. One big add on that you all may or may not be aware of is the YOGA Class that we are now offering to all members at 5:30 on Thursdays. If this is the first time you are hearing about this class, let me be the first to apologize on behalf of the entire CFJAX Team for not keeping each and every one of you informed about the latest and greatest additions to our community. With that being said, we want to emphasize what an important role this class can play in your CrossFit WODs and overall performance as an athlete.  We are offering ALL of you ONE FREE YOGA SESSION here at the HOT BOX. This class is good for any time you want to use it.  Hot Box Yoga is led by our very own Libby Lyons - this girl knows her stuff! She runs a great class and tailors the sessions towards a CrossFitter's needs! I personally have taken a few of her classes and they are solid. If you don't know squat about yoga, or maybe you think it's for the birds, then allow me to enlighten you on how yoga can help develop you skills further and improve your athletic talents...

Flexibility:

1. The series of yoga poses called asanas work by safely stretching your muscles. This may release the lactic acid that builds up with muscle use, which may cause stiffness, tension, pain, and fatigue. In addition, yoga increases the range of motion in joints. It may also increase lubrication in the joints. The outcome is a sense of ease and fluidity throughout your body.

Strength:

2. Many of the poses, such as downward dog, upward dog, and the plank pose, build upper-body strength. This becomes crucial as people age. The standing poses, especially if you hold them for several long breaths, build strength in your hamstrings, quadriceps, and abdominal muscles. Poses that strengthen the lower back include upward dog and the chair pose. When practiced correctly, nearly all poses build core strength in the deep abdominal muscles.

Breathing:

3. Because of the deep, mindful breathing that yoga involves, lung capacity often improves. This in turn can improve sports performance and endurance. Most forms of yoga emphasize deepening and lengthening your breath. This stimulates the relaxation response -- the opposite of the fight-or-flight adrenaline boost of the stress response.

Posture:

4. With increased flexibility and strength comes better posture. Most standing and sitting poses develop core strength. That's because you're counting on your deep abdominals to support and maintain each pose. With a stronger core, you're more likely to sit and stand "tall." Another benefit of yoga is the increased body awareness. This heightened awareness tells you more quickly when you're slouching or slumping so you can adjust your posture.

Stress Relief:

5. Even beginners tend to feel less stressed and more relaxed after their first class. Some yoga styles use specific meditation techniques to quiet the constant "mind chatter" that often underlies stress. Other yoga styles depend on deep breathing techniques to focus the mind on the breath. When this happens, the mind calms.

Those are just a few of the many benefits that this form of fitness will lend to you. We hope that each of you guys and gals will take us up on this offer and come participate in a session (no charge!) to experience the benefits of Yoga. Thanks for your time and as always if you have any questions don't hesitate to ask a coach!

All Levels:

4RFT:

15 GHD Sit-Ups

15 Kettlebell Swings 2p/1.5p

30 Double Unders

Firebreather:

Clean Complex

1 Power Clean + 1 Squat Clean

1-1-1-1-1RM 

2 min Rest between sets

then

AMRAP in 8mins:

5 Power Cleans @65% of 1RM

10 Double Unders