Friday 1.17.14

Jan 17th, 2014

Category: CDR Community

Friday 1.17.14

Crossover Symmetry: What is it?

I’m sure some of you have wondered what those multi-colored straps are by the pull-up rig, and its a strengthening system called Crossover Symmetry. It is designed to build the muscles of the rotator cuff and scapula, which will enhance shoulder health and performance. Crossover Symmetry was developed by a physical therapist and has been tested and proven in both the clinical setting and on the field. This system is already being used by professional athletes in the NBA, MLB, NFL, NHL, and by many NCAA Division 1 universities. This system makes it easy for anyone to complete daily, regardless of current shoulder strength, and it is not time consuming or complicated. In every movement, the cords are crossed, and this improves the angle of resistance as well as the mirrors the range of motion of sports specific actions. Also, the exercises use both the dominant and non-dominant side, therefor delivering a balanced and efficient approach to strengthening the shoulder and it’s stabilizing muscles. Strengthening these muscles are crucial for relieving shoulder pain felt from overhead movements, pull-ups, handstand push-ups, and ring-dips. Building up these smaller muscles will also decrease shoulder fatigue, allow for a greater range of motion, and achieve greater support in any of the barbell and gymnastic movements. Feel free to ask a coach about how to perform the exercises before your class. They are a great way to warm up the entire arm area before a workout!

Check out their website to learn more about the Crossover Symmetry system

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Do you have your partner yet???

People have already started to sign up for our 4th Annual Inner Box Battle. Last year’s competition was fun and challenging for both new members and old. If you are thinking about competing or want to experience a competition, this is a great opportunity to do just that! If you don’t have a partner, just put your name up on the board and we will pair you up with somebody!


Workout of the Day

WOD: Partner Style

AMRAP 5 minutes

4/3 Mu & 8 DL #225/155

AMRAP 5 minutes

4 Power Cleans #185/115 & 8 Pull-Ups

AMRAP 5 minutes

4 Front Squats #155/105 & 6 TTB

AMRAP 5 minutes

4 Power Snatches #135/95 & 20 DU’s

Sign up for class here!




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