It’s that time of year again!
Crossfit Spur hosts #fightlikeagirl for the 3rd year.
Oct 27 - 2018.
Barefoot Space will be there as always to support the athletes and spectators.
Come receive #barefootmassage and #donate what you can.
100% of the proceeds go to #ToLife!
Register here for the event or to make a donation.
SPUR DAY!!!
If this is good for you guys, we might just make this a normal thing.
Barefoot Space is gonna set up shop ALLLLLLLL DAAAAAAAYYYYY at CrossFit SPUR . Don't mind the crashing of weights, moans, groans and sweat being flung around.
You may or may not know this, BUT Barefoot Space regularly & primarily works with athletes. Athletes of all genres benefit from our barefoot massage treatments. Barefoot Massage can help to improve your ROM / mobility, assist in decreasing pain, swelling and tightness as well as assisting in increasing your recovery time after an event. Barefoot massage treatments are deep, fascial & painless (most of the time). The Therapist will utilize one foot or two footed strokes (while holding bars overhead for balance) to deliver the massage with effective work to spread and elongate structural change in your chronic soft tissue damage! The Therapist will go deep without even trying, delivering the perfect amount of safe pressure to commonly ignored muscle groups such as pectorals, adductors, serratus anterior, teres, and the deep 6 hip rotators! In addition the athelets will receive additional stretching, dynamic stretching, ROM, active, passive & resistive techniques during their treatment. Obviously this is Great for you all!
I promise you will feel amazing afterward!!!.
We will offer a 30 or 60 minute Barefoot Massage Treatments either before or after a WOD or workout. Cost for the athletes will be between $45 - $85. We will raffle a 60 minute massage to one of our luck spurverts at the end of the day.
( to be redeemed at barefoot space )
ARE YOU READY FOR SOME DEEP RECOVERY, INCREASED RANGE OF MOTION & SERIOUS MUSCLE SQUISHING?
Sign Up Sheet will be at SPUR to reserve your spot sooooonnnn
Here at Barefoot Space we will celebrate by honoring the sun in a series of 108 sun salutations. We practice the salutations during this time to help move and balance our 108 energy lines , balance our masculine and feminine sides and to surrendering to our ego, by drawing in devotion, Selfless service, effort, heat and discipline.
When you practice 108 Sun Salutaions during the "SOLE'stice or Equinox, you are never alone. You are always practicing within a group of with millions of people around the world. Your body is moving and breathing together... one body, four limbs, two lunges and one big beating heart. All together you are one, unity, yoke, yoga.
Afterwards, please stay for some tasty-summer-treats. Please bring FARE TO SHARE!
MINIMUM DONATION OF $15
NAMASTE
Help us celebrate the Summer Solstice & our 2nd year of The Original Goat Yoga. This will be the perfect opportunity to meet the goats, get a wee taste of goat yoga, talk to the farmers and learn all the wonderful plans in store for the small hobby farm - 4Js Farm.
The event is free to the public...Just come!
However, Donations are welcome in support of this small growing farm.
Open house, food and craft vendors, a bouncy bounce and more!!!
Fire ceremony at 3pm with kirtan to follow
Barefoot Space will be here to offer FasciAshi Barefoot Massage
You will find me here offering FasciAshi barefoot massage and ROM to the participants and spectators of the event.
http://www.farmforkfondo.com/hudson-valley/
#ashiatsu, #sasquatchsightings, #sasquatch, #heelingsole, #barefoot, DEEPFEET
Come run the inaugural Sasquatch Half Marathon. Run through the Village of Whitehall, and explore the beautiful rolling country where Sasquatch is known to roam!
https://www.active.com/whitehall-ny/running/sasquatch-half-marathon-2018
Get your summer off to a healthy start by attending our 2017 Freihofer’s Health & Fitness Expo! This year’s event will be held at a new venue – The Armory at Sage College of Albany – Thursday May 31st to Friday June 1s5
COMMUNITY YOGA
Donation Based Class
Dawn has always wanted to offer yoga & mobility to everyone, making it accessible and affordable to all.
Dawn has seen and experienced the benefits of each. All of which can have a profound impact on our body, our emotions and stress, our minds and focus.
Dawn does not want price to prevent you from finding a healthy whole you.
By creating this donation-based program, some may feel I am disrespecting myself, my training, and my practice. However, I believe that by offering this to you, I am teaching you to respect the offerings, the teachers and the students.
Is Barefoot Space a “cheap” yoga studio? Is Barefoot Space a discount, bargain basement yoga place? ABSOLUTELY NOT. All I ask of you is respect for me, the teachers and the practices offered.
Pay what you are able.
Pay it forward! We need those who drive to class on their own, who have jobs, who can afford it, who are driven by social action and conscience, PAY IT FORWARD!
Does that me the instructors are not educated or qualified? ABSOLUTELY NOT! Barefoot Space has gained some beautifully mindful, skilled and experienced yoga teachers. The safety of our students – physically, emotionally and spiritually – is taken very seriously. All of us who teach, offer yoga that helps heal and strengthen without inflicting harm.
Does that mean Barefoot Space will not have people who will “take advantage” of our kindness. NO... Of course not. I am sure it will happen, but I hope it will not.
As the owner of Barefoot Space, I am committed to offering classes to everyone. This is an opportunity for us to practice non-judgment and loving kindness. And this is an opportunity for you to allow someone else the opportunity to practice yoga with us in a safe and supportive space.
February 24th and 25th, 2018, 8:00am-5:00pm Saturday, 8:00am-4:00pm Sunday
The instructor is Chris Altman, and you can contact her via email at aligned@vitalgaitway.com. Chris will send more information about the workshop as it gets closer.
A Move Your DNA Weekend is a two-day intensive designed to give you hands-on experience with all of the exercises taught in the book Move your DNA. The only prerequisite is having read the book. The curriculum will consist of those 30+ exercises, giving you a chance to thoroughly explore the movement with the benefit of a certified Restorative Exercise Specialist teaching and observing you. Classes are limited to 10 students per instructor to allow for plenty of individual attention. This is a fantastic opportunity for anyone interested in improving their health through practicing these correctives.
REGISTER HERE: https://nutritiousmovement.pike13.com/events/3402447
Prerequisite: Licensed Massage Therapist
You’ll learn how to use your feet to provide a full body deep tissue, myofascial release and trigger point focuses barefoot massage session using overhead support while the client lies comfortably on a massage table.
Special attention to techniques applied on posterior aspects of the client’s body, as your weight and natural gravitational forces are utilized to effortlessly maintain consistent pressure. Comprehensive “feet-on” practice will allow you to explore the strokes on different clients in class, and you’ll awaken your feet’s potential to “heel” and heal within a short period of time.
3 days, 24 CE's, $670
On Saturday, October 21st 2017 at 9:00am CrossFit Spur will host the third annual Fight Like a Girl event to benefit To Life!
The mission of To Life! is to educate our community about breast cancer detection, treatments and related health matters; and provide support services to breast cancer patients, caregivers, family and friends. Please visit To Life! website for more information http://www.tolife.org/breast-cancer/
This years Fight Like a Girl event will be a same sex partner workout consisting of 3 categories, allowing those of ANY ability level to participate and have fun!
RX: Advanced level CrossFit athletes
Scaled: Intermediate CrossFit athletes
Beginner: Inexperienced CrossFit athletes
Why CrossFit?
There are many studies linking exercise to the reduced risk or breast cancer as well as improving the quality of life of those amid treatment. This event aims to shed light on one of many ways in which anyone can utilize physical activity to improve the quality of life outside the gym.
Women who get regular exercise (physical activity) may have a lower risk of breast cancer than women who are inactive (Susan G Komen)
Although not all studies show this benefit, when the evidence is looked at as a whole, regular exercise appears to lower breast cancer risk by about 10 to 20 percent (Susan G Komen)
Research strongly suggests that exercise is safe during and after cancer treatment and also can improve how you feel and how your body functions. (breastcancer.org)
Event Details:
Teams:
Same sex partners (M/M or F/F)
Beginner category may be same sex or mixed gender
Prizes:
Prizes will be awarded to the top male and female teams in both the RX and Scaled categories.
The Workout: With a partner, complete the following for time. Work can be split in any way.
6 Rounds - 5 Handstand Push Ups + 10 pull ups
(Scaled = 5 Hand Release Push Ups + 5 Jumping Pull Ups - Beginner = 5 Knee Push Ups + 5 Sit Ups)
30 Snatches
(RX = 135/95 - Scaled = 95/65 - Beginner = Plate Ground to Overhead 35/25/15/10)
150 Wall Ball Shots
(RX = 20/14 - Scaled = 14/10 - Beginner = 10/8)
*** Beginner category can be scaled beyond what is listed in order to accommodate any ability level. Those with little or no experience are encouraged to participate. Coaches will be on hand to help participants get through the workout.***
Fundraising:
100% of the proceeds from registration fees, sponsors, raffles and team fundraising will be donated to To Life!
Last year we set a goal of $5,000 which we exceeded by raising a total of $6,000!
This years goal is $7,000. Let’s get to work and surpass our goal once again!
Please contact john@crossfitspur.com with any questions or if you or someone you know would like to sponsor this awesome event!
http://www.farmforkfondo.com/berkshires/
You will find me here offering Ashiatsu and Ashi-Thai to the participants and spectators of the event.
http://www.farmforkfondo.com/vermont-coming-soon/
Who doesnt like Yoga and Beer?
If you do, come join Ashley on the lawn next to Track 32 for some delicious beer and flowing asana!
Please pay Ashley apon arrival at Track 32, grab your beer and roll our your mat!
RAIN!!! If it rains, class will be diverted indoors to Barefoot Space at Four Corners in Delmar!
You will find me here offering Ashiatsu and Ashi-Thai to the participants and spectators of the event.
http://www.farmforkfondo.com/hudson-valley-coming-soon/
Are you visiting the Capital Region to watch the Elite Crossfit Athletes from the East?
Are you visiting and working out at local CF Boxes as well?
Do you need a good, deep, therapeutic massage?
Barefoot Space has time just for you this weekend!
Friday through Sunday
6am - 9am
Call Barefoot Space directly to schedule as appointment times have blocked out special just for visitors.
ASHIATSU BAREFOOT MASSAGE IS IMPORTANT TO A ATHLETES RECOVERY!
WHY YOU ASK?
0f course ASHIATSU Barefoot Massage feels incredible! But... it also assists in rapid recovery for athletes. By receiving massage at least once a month, it will aid to reduce muscle tension, decreases your risk of injury and increases your mobility! Then, of course resulting in better performance!
BENEFITS OF ASHIATSU BAREFOOT MASSAGE
Spreads and elongates structural change in your soft tissue. Increases range of motion/mobility.
Helps to break up and eliminate scar tissue.
Encourages greater kinesthetic awareness.
Promotes the body's natural immune function.
Increases blood flow.
Increases circulation, getting more oxygen into your body.
Decreases and anxiety and stress.
Helps reduce pain and inflammation.
WHEN SHOULD YOU GET A BAREFOOT MASSAGE?
After you have completed your WOD for the day.
During recovery periods – rest days or deload weeks.
3 days before a competition or race. (This will improve mobility for your competition.)
After a competition.
call Barefoot Space at 518-267-9066
Does Mom need some time to herself?
Would she enjoy you joining her for yoga and mimosas on Sunday?
This Sunday, MOTHERS DAY, join Crossfit Spur for:
MOBILITY & MOMOSAS
Rather than our weekly Spur Yoga for Athletes, we've made just a little change to make moms feel a little extra special! Still yoga, still mobility, and all are still welcome. Bring MOMMA or just come enjoy Sunday Mimosas!
10am
$10 donation for ALL!
If you have a mat, bring it!
This Class is held at Crossfit spur in Glenmont!
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
The "Murph"workout was one of Mike's favorites and he'd named it "Body Armor". On August 18, 2005, CrossFit HQ created the Murph Hero WOD in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Prior to "Murph" Memorial WOD at Crossfit Spur, Coach Dawn Dotson will run Warrior Yoga at 7:30am. It will be a great warm-up for Murph.
Join us for our 2nd Annual "Fight Like A Girl"
What?
A fundraising event to raise money in support of those battling breast cancer. Crossfit Spur is partnering with a local Bethlehem area chairty To Life! Last year we were able to raise $4,500.00 and our goal this year is to crush that number!
http://www.tolife.org/breast-cancer/about/
Event Details:
Saturday, October 29th at 10:00 AM
Athlete Check In: 9:00 am
Cost: $80 per team plus processing fees
The workout, "Grannie" is a partner workout (same sex teams) and will have three different levels of skill requirement so that anyone of any ability can participate. The workout itself consists of 3 mini-workouts named "Grace", "Fran", and "Annie". The workload (reps) may be divided among partners in any way you'd like.
BEGINNER - “GRANNIE LITE” (no CrossFit experience)
Double Grace:
60 plate ground to overhead (10lb/15lb/25lb/45lb)
Fran:
21-15-9: (21 of each movement, then 15, then 9)
Medicine Ball Thruster (8lb/10lb/14lb/20lb)
Ring Rows
3/5 Annie:
30-20-10 (30 of each movement, then 20, then 10)
- Jump rope
- Sit ups
SCALED - “GRANNIE” (experienced CrossFit athlete)
Grace:
- 30 clean and jerk (95lb/65lb)
Fran:
21-15-9: (21 of each movement, then 15, then 9)
- Thruster (75lb/55lb)
- Pull ups (partners may assist by lifting each other)
4/5 Annie:
40-30-20-10 (40 of each movement, then 30, then 20, then 10)
- Jump rope
Sit ups
RX - “HEAVY GRANNIE” (advanced CrossFit athlete)
Heavy Grace:
- 30 clean and jerk (185/125)
Heavy Fran:
21-15-9:
- Thruster (135/95)
- Pull ups
Annie:
50-40-30-20-10
- Double unders
- Sit ups
One week prior to the event (Saturday, October 22nd @10am) CrossFit Spur will hold a pre-event class. This gives all participants (and those who still aren't sure about participating) an opportunity to try the workouts!
Why?
There are many studies linking exercise to the reduced risk or breast cancer as well as improving the quality of life of those amid treatment. We hope this event sheds light on one of many ways in which people of any age and ability level can utilize physical activity to improve the quality of life outside the gym.
- Women who get regular exercise (physical activity) may have a lower risk of breast cancer than women who are inactive (Susan G Komen)
- Although not all studies show this benefit, when the evidence is looked at as a whole, regular exercise appears to lower breast cancer risk by about 10 to 20 percent (Susan G Komen)
- Research strongly suggests that exercise is safe during and after cancer treatment and also can improve how you feel and how your body functions. (breastcancer.org)
Sponsorship Opportunities:
Raffle:
We will have a raffle which will showcase local business and the goods/services they offer.
For further information on monetary sponsorship opportunities please contact John Hogan via email John@crossfitspur.com.
Fundraising:
100% of the proceeds from registration fees and raffles will be donated to To Life! In addition to funds raised during the event, CrossFit Spur will donate 20% of each On Ramp / new membership purchase during the month of October.
http://crossfitroundlake.com/event-registration/?ee=11
The competition will kick off at 10AM and will end at 4PM. Athlete check-in will begin at 9AM, at which point athletes can begin warming up as well. We will send out heat times and the full day schedule before competition day arrives.
We're excited to announce that all athletes will eat for free thanks to MacroNu! Additionally, Dawn Dotson, LMT, will be on site giving away massages! Be sure to check both of them out throughout the day. More sponsors on the way, so stay tuned.
If you haven't done so already, be sure to check out our Facebook event. That's where we're releasing WODs and updating sponsor information weekly. Be on the lookout for our second WOD release...it's coming this week!
http://www.crossfitshatter.com/shatter-events/shatter-summer-slam/
When: Saturday, August 13, 2016
The 5th of a series of events benefiting Nick's Fight to be Healed Foundation will be held at Crossfit 518 on June 16th, 2016.
This will include:
930am -
Active Recovery Yoga with Melissa Hayden Leach.
- $10 at the door with ALL proceeds going to the foundation
(this is close to 50% off the price you would pay for a yoga class any other time)
- lululemon athletica Albany - will be there selling apparel with 40% of ALL sales are going the Foundation
- Dawn R Dotson - Barefoot Walking- Massage - Mobility
- The Vitamin Shoppe - will be there sampling protein, vitamins, and many other products
- Beautycounter and Katie Morgan Tansey (www.beautycounter.com/katherinetansey) - will be there to discuss with people their safe, high performing beauty brand.
....more to come! Stay tuned!
#unityinthe518 #activerecovery #childhoodcancerawareness #swoleandflexy Caleb Nelson Karli Hickling Ian Hogan Lexi Selca
The 4th of a series of events benefiting Nick's Fight to be Healed Foundation will be held at ADK Crossfit on June 11th, 2016.
This will include:
930am -
Active Recovery Yoga with Melissa Hayden Leach.
- $10 at the door with ALL proceeds going to the foundation
(this is close to 50% off the price you would pay for a yoga class any other time)
- lululemon athletica Albany - will be there selling apparel with 40% of ALL sales are going the Foundation
- Dawn R Dotson - Barefoot Walking- Massage - Mobility
- The Vitamin Shoppe - will be there sampling protein, vitamins, and many other products
- Beautycounter and Katie Morgan Tansey (www.beautycounter.com/katherinetansey) - will be there to discuss with people their safe, high performing beauty brand.
....more to come! Stay tuned!
#unityinthe518 #activerecovery #childhoodcancerawareness #swoleandflexy Caleb Nelson Karli Hickling Ian Hogan Lexi Selca
Beginner CrossFit Competition
The THIRD of a series of events benefiting Nick's Fight to be Healed Foundation will be held CrossFit Spur on APRIL 24TH, 2016.
This Event differs from the others! YOGA ONLY!
10am - Active Recovery Yoga . led by Melissa Hayden Leach, assisted by Dawn R Dotson.
$10 - 15 with ALL proceeds going to the foundation (this is close to 50% off the price you would pay for a yoga class any other time).
Crossfit Spur and Dawn Dotson ERYT of Barefoot Massage & Mobility are looking forward to ANYONE in the GLENMONT or Capital Region CrossFit community to come an join them for this day of relaxation, & a beautiful Sunday for a great foundation and cause. We hope you can join us.
PLEASE SHARE. INVITE ANY AND ALL FRIENDS AND FAMILY WHO YOU THINK WOULD BE WILLING TO TRY SOMETHING NEW, WHILE SHOWING THEIR SUPPORT!
The second of a series of events benefiting Nick's Fight to be Healed Foundation will be held Collar City on APRIL 16th, 2016.
This will include:
11:30am -
Active Recovery Yoga with Melissa Hayden Leach.
- $10 at the door with ALL proceeds going to the foundation
(this is close to 50% off the price you would pay for a yoga class any other time)
12:30-1:30/2pm -
"Cocktail Hour" - A chance to socialize and network with those who joined you that day supporting the cause while enjoying some incredible local sponsors on hand...
- Purebred Wellness - the team of Purebred Athletics will be on hand to discuss with those in attendance the opportunities the facility offers.
- lululemon athletica Albany - will be there selling apparel with 40% of ALL sales are going the Foundation
- Dawn R Dotson - will be there performing Ashiatsu (barefoot walking on your back)
- The Vitamin Shoppe - will be there sampling protein, vitamins, and many other products
- Beautycounter and Katie Morgan Tansey (www.beautycounter.com/katherinetansey) - will be there to discuss with people their safe, high performing beauty brand.
....more to come! Stay tuned!
Purebred Athletics is looking forward to ANYONE in the Clifton Park or Capital Region CrossFit community to come an join them for this day or relaxation and socialization for a great foundation and cause.
#unityinthe518 #activerecovery #childhoodcancerawareness #swoleandflexy Caleb Nelson Karli Hickling Ian Hogan Lexi Selca
The FIRST of a series of events benefiting Nick's Fight to be Healed Foundation will be heldPurebred Athletics on APRIL 2ND, 2016.
This will include:
11:30am -
Active Recovery Yoga with Melissa Hayden Leach.
- $10 at the door with ALL proceeds going to the foundation
(this is close to 50% off the price you would pay for a yoga class any other time)
12:30-1:30/2pm -
"Cocktail Hour" - A chance to socialize and network with those who joined you that day supporting the cause while enjoying some incredible local sponsors on hand...
- Purebred Wellness - the team of Purebred Athletics will be on hand to discuss with those in attendance the opportunities the facility offers.
- lululemon athletica Albany - will be there selling apparel with 40% of ALL sales are going the Foundation
- Dawn R Dotson - will be there performing Ashiatsu (barefoot walking on your back)
- The Vitamin Shoppe - will be there sampling protein, vitamins, and many other products
- Beautycounter and Katie Morgan Tansey (www.beautycounter.com/katherinetansey) - will be there to discuss with people their safe, high performing beauty brand.
....more to come! Stay tuned!
Purebred Athletics is looking forward to ANYONE in the Clifton Park or Capital Region CrossFit community to come an join them for this day or relaxation and socialization for a great foundation and cause.
#unityinthe518 #activerecovery #childhoodcancerawareness #swoleandflexy Caleb Nelson Karli Hickling Ian Hogan Lexi Selca
EASTER SUNDAY YOGA FOR ALL +ATHLETES
PLEASE LET ME KNOW IF YOU CAN AND WILL ATTEND. I would like a head count for this day !!!
MIMOSAS AFTER CLASS
At Crossfit SPUR, Glenmont NY - http://crossfitspur.com/
DONATION BASED CLASS
This is a mixed level class specifically for Athletes. Runners, Cyclists, Triathletes, Swimmers, Cross-Fitters, etc. all are welcome. Even if you are new to a sport or are not an athlete and you just want to bring a little yoga into your life, you are welcome as well. I will introduce to you the benefits of Hatha Yoga. This class is designed to address the most overused and restricted parts of your body as an athlete; muscle groups such as pectorals, adductors, serratus anterior, teres, and the deep 6 hip rotators and of course your hamstrings, hip flexors, shoulder rotators, etc. It is a great way for you to enhance your sport, increase your mobility, increase your strength and add something great into your training.
Everyone needs to stretch right? But..do you make the time for it? Stretching has been proven beneficial for many chronic conditions; back pain, arthritis, bursitis, fatigue, high blood pressure, diabetes, depression and more.
BUT...ITS NOT ALL ABOUT THE STRETCHY! STRENGTH, BALANCE AND OH MY GOODNESS...BREATHING!
DONATION BASED CLASS
Bring your Partner or a Buddy
This time there is a twist! Partner WOD? lol... How about a little Partner Yoga?
This is a mixed level class specifically for Athletes. Runners, Cyclists, Triathletes, Swimmers, Cross-Fitters, etc. all are welcome. Even if you are new to a sport or are not an athlete and you just want to bring a little yoga into your life, you are welcome as well. I will introduce to you the benefits of Hatha Yoga. This class is designed to address the most overused and restricted parts of your body as an athlete; muscle groups such as pectorals, adductors, serratus anterior, teres, and the deep 6 hip rotators and of course your hamstrings, hip flexors, shoulder rotators, etc. It is a great way for you to enhance your sport, increase your mobility, increase your strength and add something great into your training.
Everyone needs to stretch right? But..do you make the time for it? Stretching has been proven beneficial for many chronic conditions; back pain, arthritis, bursitis, fatigue, high blood pressure, diabetes, depression and more.
BUT...ITS NOT ALL ABOUT THE STRETCHY! STRENGTH, BALANCE AND OH MY GOODNESS...BREATHING!
