Why Do We Do This - The Air Squat- by Coach Allen

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“There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice’s curse. The novice’s curse is manifested as excessive adornment, silly creativity, weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery. If you’ve ever had the opportunity to be taught by the very best in any field you’ve likely been surprised at how simple, how fundamental, how basic the instruction was.”- Greg Glassman

Often misunderstood, the good old “air squat” is actually a vital, natural, functional, component of your being. The following will illustrate the “why” behind the programming of this movement and hopefully bring it back some much deserved respect. There is a saying in CrossFit that goes “the deficiency illustrates the need”, and what it means is simply if you can’t do something you should do that thing more. So, if you can’t get into the bottom of a squat comfortably the best remedy is to continue trying to get into the bottom of a squat until it becomes comfortable. At its most basic level that is why we do it. There are, however, several more reasons and so here they are in no particular order:

1. Squats are an innate human function: The first and most important reason why squats are important is that squats are natural. Did you know that you squat multiple times a day? Sitting, standing, and using the restroom all require you to squat. If you want to be a functional human being, it would be a good idea to keep one of your most basic movements in strong working order. The more that you build your squatting muscles, i.e. your quads, hamstrings, calves, and abs, the longer you’ll be able to function normally and even optimally.

2. Strength and conditioning: Any strength and conditioning program worth anything will not only make you stronger but will also increase flexibility and strengthen your joints and connective tissues. We see this in the air squat. A sound air squat will keep the joints and tissues in the hips, knees, ankles, and back strong for as long as you live. Everyone can benefit from it. The most elite athletes in the gym and the newest on-ramper in the gym will both benefit from spending time everyday to perfect their air squat. It safeguards us against damage when we squat with weight. There’s a reason they don’t build houses on quicksand, people. A shaky foundation leads to a shaky temple and it is our job as coaches to do everything we can to protect you from injury.

3. Improve posture: Whether you're performing a weighted or body weight squat, you'll be engaging the upper back (lower/upper trapezius and rhomboids) to help stabilize the body through the movement. This strengthens the muscles responsible for proper posture.

4.Squats increase your circulation: A study published in the American Heart Journal states that “squatting from the standing position increases arterial blood pressure, cardiac output, and “central blood volume” in normal subjects”. Simply put, squatting gets the blood moving around your body in a more efficient manner. Good blood circulation is imperative to good health because blood carries oxygen to the brain and all other parts of the body. Poor circulation can lead to diabetes, thyroid disease, hypertension, and obesity.

5. Fundamentals: Back squat. Front Squat. Overhead Squat. Thruster. Wall ball. Clean. Snatch. What do all of those movements have in common? That’s right, a squat. If you can’t air squat properly, you can forget about performing these movements at heavy loads. Did you miss your last PR back squat attempt? Revisit your air squat! Laziness learned by going through the motions in your air squats instead of really trying to do each and every one perfectly will quite literally turn different muscle groups on and off. If you can do 25 air squats unbroken and you’re not tired at all, you’ve probably found a way to do them with very poor form.

So there you have it. Way more reasons than you ever wanted when you asked the question “why do we do this” and hopefully the next time this exercise shows up in a wod or warm-up you will slow it down, do it right, and reap the benefits. If you want to get a little deeper into fixing your air squat read this article (http://journal.crossfit.com/2002/12/squat-clinic-by-greg-glassman.tpl). You can also always ask a coach for mobility exercises to improve your squat.

Coach Allen

Crux Lifestyle Challenge

This Lifestyle Challenge is brought to you by BODZii.

Our main goal is simple - to introduce you to an individualized nutrition program that will support and promote active and healthy lifestyles. We truly believe that nutrition plays a critical role in your fitness, and proper nutrition can help amplify your training and overall lifestyle. Whether you’re starting out on your fitness and healthy lifestyle journey or you’re a seasoned vet, this challenge will provide something for everyone. We pride ourselves on teaching the basics really, really well. As athletes, new or experienced, you know how important it is to lay a good foundation for a lifetime of success.

What results can you expect to see after four weeks?

if you follow our challenge guidelines and are committed to your self-progress, you can absolutely lean out and/or build lean muscle mass within the four weeks.

Additionally, you can:

  • Learn how to create balanced, high quality meals

  • Learn about optimal sources of the three macronutrients (protein, carbohydrates and fat)

  • Build an awareness of what YOUR body needs for your specific performance goals

  • Learn about the importance and effects of good sleep habits and stress maintenance

  • Learn how to change your lifestyle habits based on your changing goals

  • Learn how to track your food through My Fitness Pal -Learn how to measure, weigh and portion out meals

  • Learn how to eat optimally for performance enhancement/fat loss/muscle gain

  • Stay on track by working closely with others to hold you accountable

Here’s how the challenge works:

1. Sign up! Registration is open until April 21st!

2. Enrol in BODZii University

-Go through our online learning modules and get all the information about nutrition basics (am I eating the right things? What is a macro? Calorie?) before you attend the seminar.

3. Attend the kick-off Seminar on Sunday April 28th from 10-12pm!

-Team members from BODZii will be hosting a seminar to kick-off the Lifestyle Challenge! We will be covering all things about the lifestyle challenge and how to get points, be successful, and track your progress. Attendance is STRONGLY recommended.

4. Prep-Week starts May 6th!

-Runs for 1 week before the challenge start date. We have included a prep week to ensure each member starts this challenge off on the right foot. 7 days to clear out your kitchen, go grocery shopping, and making sure you know how to set yourself up for the most success come kick-off day.

5. May 13th Kick-Off Day!

-The official start date of the challenge! The 4-weeks begins here – good luck!

6. Check-in daily!

- Complete quick and easy daily check-ins through the myBODZii App every morning. Visit the leaderboard to check out your competition throughout the four weeks.

If you’re wondering what the Lifestyle Challenge can do for you, take a look at the before and after photos that are posted on our testimonial page at www.bodzii.com. The results speak for themselves! This challenge is a commitment to yourself. You will learn not only how to dial in your nutrition, but you will have a network of others doing the exact same thing, motivating you every step of the way. We are so excited to get into this year’s lifestyle challenge, and hope you are too!! If you have any questions email robyn@bodzii.com

Before signing up, it’s important to know what the initial questionnaire questions are asking in order to get you to your optimal macronutrient profile.

When selecting your activity level, think about your level of intensity. Are you working out at a HIGH intensity level for those number of days you’ve suggested? If you’re at the gym 5 times a week but two of those days are lower intensity, select 3-4x / week.

When selecting your work style, select active ONLY if you have a job that requires you to be on your feet for more than 10-12 hours at a time and mostly walking around. Jobs like construction workers, landscapers, any job that require heavy lifting, carrying or moving, coaches, trainers, nurses etc. Otherwise, select sedentary (even if you might not be all the time)

When selecting your goal, click maintenance if you’re happy with your weight but would like some body recomposition (little less fat, little more muscle). Gain if you have a hard time gaining muscle and are ok with your current leanness, and Loss if you’re ready to be in a caloric deficit and want to lean out.

Next steps:

1. Sign up and get your own personals set of Macronutrients

2. Complete your purchase

3. Check out your important Confirmation Email for next steps like joining your own Facebook Group, downloading our App, and joining BODZii University

Cost is $100 plus tax for members. Included in the challenge will be 2 InBody Scans (valued over $50) This system is a body composition analysis machine that will give you all the information about what you’re made of. This 30 second test will provide you information on your Muscle – Fat ratio including lean body mass, body fat mass, visceral fat areas etc. It will also give you your basal metabolic rate and obesity analysis along with much more information. This scan will be done once at the beginning of the challenge and once at the end of the challenge for you to see your progress laid out for you!

Non members are welcome to join, please email us for more information cindy@crossfitcrux.com

MORE TIME AT CRUX! - Dr. Victoria West

I am excited to offer more availability at Crux starting April 9. Morning and late evening sessions will be available throughout the week and weekends.

Starting a part time practice at Crux has been my favourite career move so far. The results at Crux have impressed me and surprised me on more than one occasion, and those who own those results didn't come for tons of hands on "treatments" - they did the work diligently. Compared any other patient base I've been a part of, the members at Crux are a "gold standard" when it comes to their commitment to the work between sessions - for real, I brag to my practitioner friends . That means instead of being a doctor that treats the same issue over and over and over and over again, I get to do something different every time patient comes in because they are typically constantly improving between sessions until they are where they want to be. I decided to leave my downtown practice this month so I could make more time to do that, and less of the "over and over" - because it's THE BEST. 

The Open showed us that the Crux community is high functioning. We push the boundaries of our abilities constantly and don't settle in with the general population leaving their mobility on the couch and their fitness level category at "goes for walks". 

You are my people! I have based my entire practice (/life) on being able to work with anybody's start point for movement and fitness and improve it, until there is nothing left in the "I want to be able to do that" list. I am committed to working with you for permanent improvements, speeding up your recovery from injuries, constantly learning, and adapting my practice to the needs of the Crux community. 

No matter your injury riddled history or prior aches and pains, their is better always on the table and I'd be happy to work with you to get it. 

Online booking is available at "drvictoriawest.janeapp.com". 

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Be your own superhero!

By Coach Cindy

How many of you have said these words, “ today will be different, today I am going to make that first step towards a healthier me” but then you hit snooze on the alarm? Or maybe you tell yourself that you are going to start meal prepping on Sundays, but then Monday rolls around and you haven’t even been to the grocery store?

You get mad at yourself each time and swear this time it will be different.  But then another week passes by, maybe even a month, and you are at the same place you were 2 months ago (maybe even a little more out of shape)  Eventually, you just stop thinking about it and give up. “It’s not worth the fight with yourself”. Or is it?

Do you want to be better at your sport, or are you happy getting winded after the first min of play?   Would you like to be the fun grandparent that can play with the kids; or the one that is afraid to get down on the floor to play, because you may not be able to get back up? Do you want to live a longer, more fulfilling and active lifestyle into your golden years, or just hope you have good genetics? Whatever you want, you need to make the first steps to make it happen.

We have people every week contacting us because they want something different. Everyone has their own “why” they want to start. The conversation usually starts with them saying they want to look better. However, after asking “why?” a few more times, it gets down to the real reasons. Try it. Ask yourself “why?”

No one here cares if you don’t know what a kettlebell is, or that you can’t do a pull-up YET!  No one here cares if you haven’t been working out for 20 years. No one here cares where you are when you get started. But everyone cares when you start. Because unlike your day to day life, here we celebrate even the smallest of successes. It’s what motivates us. And will motivate you.

Don’t look at anyone else, just the one person you see in the mirror each morning. Be your own superhero.

Be your own Superhero!

Be your own Superhero!

FNL 19.5 Recap: Thrusters + C2B / Pull ups

Well, since this isn’t our first rodeo, we knew 19.5 would bring thrusters in some capacity. Were we expecting a horrific twisted Super Fran? A more than double C2B version of Fran??! No. No, we were not. This final Open WOD was probably more about grit than any other so far. Thrusters are just soul-crushing. 105 of them, no less, more than in any other Open WOD to date, made this workout almost unfathomable. The push of thrusters with the pull of C2B is a nasty pairing, but everyone rose to the occasion as always. Special mentions go to Mike P. and Peter for completing 19.5 Rx within the time cap, and Kathleen and Enza for surprising themselves with the number of chest to bar pullups they got through! Very impressive on all accounts. Despite changing up the format a little this year, we couldn’t be happier with how the (first) 2019 Crux Intramural Open went down! We are so proud of all of you for pushing your limits, leaving your comfort zones and getting a little (okay, maybe a lot) uncomfortable. The support of a like-minded community is incredibly powerful, and we hope you are all proud of yourselves too!

Stay tuned for #2019cruxopen2 coming your way this October!!!

Crux Intramural Open Standings for 19.5:

TEAM ONE:  Just Here For The Bacon

TEAM TWO:   Kipping It Real

TEAM THREE:   Absolut WODka / Armed & Hammered


1st: Just Here for the Bacon

T-2nd: EMOM! The Meatloaf!

T-2nd: Absolut WODka

Rx Division:

1st  Mike Pagniello / Carla Neilly

2nd Kris Kobold / Paige Savery

3rd Peter Fintelman / Kathleen Crowley

Scaled Division:

1st Dave Jones / Suzanne Romanowitch

2nd Brian Munoz / Jessica Ziegler

3rd Ryan Howard / Vanessa Santolin

Spirit of the Open:

Tyler Alden

Tracy Watts


Ian Watts

Enza Hughes

Check out the FB PAGE for all the 19.5 Photos.

FNL 19.4 Recap: Snatches + Burpees + Bar Muscle ups / Pull ups

FNL 19.4 Recap: Snatches + Burpees + Bar Muscle ups / Pull ups

19.4 brought another first for the CrossFit Games Open: built-in 3 minute rest! 3 rounds for time followed by 3 minutes of rest followed by 3 rounds for time...with a 12 minute cap. We've seen lots of hard work, struggle and triumph. CrossFit is a neverending journey - that's part of what makes it so addicting, no matter who you are and what level you're at. 

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