Early Closure Next Friday and Saturday

"If we did all things we are capable of doing, we would literally astound ourselves." 

Thomas Edison

29 August 13
A)  Front Squat
      3 reps @ 80% of 1RM
      2 reps @ 85-90% of 1RM
      1 rep @ 90-95% of 1RM
      5 reps @ 60-65% of 1RM
      5 reps @ 65-70% of 1RM
      5 reps @ 70-75% of 1RM
      5 reps @ 75-80% of 1RM
      5 reps @ 80-85% of 1RM
       - rest 2 min between sets-
B)  3 Rd AMRAP.  In 3 min intervals, row 500m, with remaining time, complete max C2B pull-ups. 
      - rest 3 min between rds.


Early Closure next Friday and Closed Saturday

I hate to announce this but it is a necessary event.  Dig Deep will close early on Friday the 6th at 1:00pm and not open on Saturday the 7th.  I wish there was a "Plan B"...but being the only coach, I suppose it has to happen.  This is the weekend that Mike, Chris and Ashlee are headed to Chi-Town to take their CrossFit Level 1 training course and subsequent exam and I want to support them in this. 

 

29 August 13

Holliday Hours - New Equipment

"I have worked too hard and too long to let anything stand in the way of my goals.  I will not let my teammates down and I will not let myself down!"  Mia Hamm


28 August 2013
A) 5 sets of:
    - Hang Power Cleans x 2-3 "unbroken" reps
    - Rest 2 minutes between sets
B) 3 Rounds for time of:
     15 Hang Power Cleans
     15 Burpees
     - REST 5 Minutes -
     5 Rounds for time of:
     35 Double Unders (x2 for singles)
     200m run


Dig Deep Labor Day Holliday Hours

Dig Deep will have a revised schedule for the Holliday.  It will be the same as our normal Saturday hours.  9:00am and 10:00am  and we will close at 12:00. 


New Equipment Coming

I ordered more ladies bars and a GHD (Glute Hamstring Developer).  When this arrives (tomorrow), "No One" can use with without first being trained by a staff member.  Currently, that is only me...but soon it will be Chris, Ashlee and Mike also.  See below for a picture. 

 

GHD

 

 

28 August 13

Jump Ropes - Labor Day - Paleo Challange

"The trouble with not having a goal in life...is that you can spend your entire time running up and down the field, but never score."  Bill Copeland

August 26th
A)  5 Sets of:
      Deadlifts @ 70-80% of 1 RM (1.1 tempo)
      Rest 20 seconds
      Tall box jumps @ 70-80% of 1RM (1.1.1 tempo)
      Rest 1 minute
B)  Back squats
      Set 1 - 5 reps @ 80% of 1 RM
      Set 2 - 3 reps @ 85-90% of 1 RM
      Set 3 - 1 rep @ 90-95% of 1 RM
      Set 4 - 10 reps @ 70-75% of 1 RM
      Set 5 - 8 reps @ 75-80% of 1 RM
      Set 6 - 6 reps @ 80-85% of 1 RM
      Set 7 - 4 reps @ 85-90% of 1 RM
      - Rest 2 Min between sets
* Buy Out* 3 Sets of 25 AB mat sit ups

August 27th
"The Great 48"
   *Buy In*  4 Wall Walks
    - 48 Mountain Climbers
    - 48 HR Push ups
    - 48 Overhead Squats ((75/55)
    - 48 KB Swings (55/35)
    - 48 Walking Lunges (45/25)
    * Buy Out* 8 Sets of 4ea Toes 2 Bar

Jump Ropes

As all of our members know... I love to do jump ropes and squats.  It does the legs good!  I had a baseball coach that told me "Dennis, you cant just practice AT practice...to get better, you must put in the time".  He was right!  If you're going to get better at jump ropes, you have to put in your time.  I have a high quality Rogue jump rope for sale here at the box. If you don't pick up one from here...you NEED you own so you can practice at home.  The more time you put in, the stronger your calves will become and the better your technique.  See the attached video on working your doubles. 

 

 

Dig Deep Labor Day Holliday Hours

Dig Deep will have a revised schedule for the Holliday.  It will be the same as our normal Saturday hours.  9:00am and 10:00am  and we will close at 12:00. 


Nutrition Seminar and Paleo Challenge 

The dates are set...

Nutrition Seminar - September 14th
Non - Paleo Cook out/Blow out - September 28th
50 Day Paleo Challenge begins - September 29th 

The nutrition Seminar will be on Saturday, the 14th of September from 1:00pm - 2:00pm (longer if there are lots of questions).  I will provide packets of information to get everyone started.  Basic info, how-to, a few recipes, etc, etc.  You should bring paper and pen(s) to take notes as necessary and a chair to sit on.  The seminar is FREE to all Dig Deep members.  If possible, no children...the info is important and we won’t have day care.   

Non-Paleo Cook Out will be on September 28th...from 4:00pm - 10:00pm.  Dig Deep will be burning some burgers, but everyone that participates will need to bring their favorite side dish or main dish to show off.  As we get closer to the date, I will have a sign up list so we have a good balance.  Yes... bring the kids... Yes...you may have alcohol...BUT...I expect everyone to be responsible and plan ahead with a designated driver.   

Paleo 50 Day Challenge will kick off the day after our blow out...September 29th.  With the nutrition challenge on the 14th, this gives everyone 2 weeks to take all the necessary steps so they are prepared.  There will be a $20 buy in to participate in the challenge.  WHY the money Dennis??  Well...that's a great question.  The $20 is actually for the "I survived the 50 Paleo Challenge" t-shirt after we are done...but... it also raises the level of commitment to the challenge.  In my eyes, if you are willing to spend the $20...you are serious about losing weight AND getting HEALTHY!!  We will have a sign-up sheet for this as well...with that sheet, I will create a PALEO Support Group on Face Book so we can all feed (no pun intended) on each other’s idea and recipes.  As you come across a great recipe, you can (and should) post the recipe and a picture of the great bacon wrapped meal  (LOL)... Bacon goes with anything. Just an FYI. 

 

26 August 13

 

 

27 Aug 13

31 Hero's....Labor Day Schedule...Nutrition Seminar and Paleo Challenge

"The craving for equality will express itself either in a desire to bring others down to our own level...or as a desire to raise ourselves up along with everyone else."  Friedrich Nietzsche


August 23rd WOD:
A) 12 Min to accomplish "3" Rds of the following: 
     - L-Sit (20-3- sec)
     - Handstand Push Ups
     - Rope Climbs (2-3)
B) 15 Min to build to a 1 Rep Max Jerk
C) 5 Rds for time of:
     - 5 Deadlifts
     - 10 Bar-over-Burpees

August 24th:
A) EMOM for 9 Min Clean (x3)
     - Min 1-3 = 75 - 80% of 1Rm
     - Min 4-6 = 80 - 85% of 1Rm
     - Min 7-9 = 85 - 90% of 1Rm
B) In partners, complete the following for time:
     * Buy In* 100 Double Unders
     - 10 (each partner) Overhead Standing Lunges (45/25)
     - 20 Burpee Box Jumps (20")
     - 30 Overhead Squat (95/65)
     - 40 KB Swings (53/35)
     - 50 Pull Ups
     - 40 KB Swings (53/35)
     - 30 Overhead Squats (95/65)
     - 20 Burpee Box Jumps (20")
     - 10 (each Partner) Overhead Standing Lunges (45/25)


31 HERO's WOD

This Saturday is the 31 HERO's wod.  This is an annual event to honor the 30 Hero's that died in combat on August 6th, 2011 along with their military working dog.  I URGE everyone to attend if possible!!  

The WOD will take place @ 8:30am and 10:00am.  Please sign up at the box, or text me @ 331-3731 to let me know what time you will WOD. 


AMRAP 31 minutes (As Many Reps As Possible)

 8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a bumper plate (45/25). Once Partner #2 returns from the run, Partner #1 will grab the bumper plate and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps completed.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom


Dig Deep Labor Day Holliday Hours

Dig Deep will have a revised schedule for the Holliday.  It will be the same as our normal Saturday hours.  9:00am and 10:00am  and we will close at 12:00. 


Nutrition Seminar and Paleo Challenge 

The dates are set...

Nutrition Seminar - September 14th
Non - Paleo Cook out/Blow out - September 28th
50 Day Paleo Challenge begins - September 29th 

The nutrition Seminar will be on Saturday, the 14th of September from 1:00pm - 2:00pm (longer if there are lots of questions).  I will provide packets of information to get everyone started.  Basic info, how-to, a few recipes, etc, etc.  You should bring paper and pen(s) to take notes as necessary and a chair to sit on.  The seminar is FREE to all Dig Deep members.  If possible, no children...the info is important and we won’t have day care.   

Non-Paleo Cook Out will be on September 28th...from 4:00pm - 10:00pm.  Dig Deep will be burning some burgers, but everyone that participates will need to bring their favorite side dish or main dish to show off.  As we get closer to the date, I will have a sign up list so we have a good balance.  Yes... bring the kids... Yes...you may have alcohol...BUT...I expect everyone to be responsible and plan ahead with a designated driver.   

Paleo 50 Day Challenge will kick off the day after our blow out...September 29th.  With the nutrition challenge on the 14th, this gives everyone 2 weeks to take all the necessary steps so they are prepared.  There will be a $20 buy in to participate in the challenge.  WHY the money Dennis??  Well...that's a great question.  The $20 is actually for the "I survived the 50 Paleo Challenge" t-shirt after we are done...but... it also raises the level of commitment to the challenge.  In my eyes, if you are willing to spend the $20...you are serious about losing weight AND getting HEALTHY!!  We will have a sign-up sheet for this as well...with that sheet, I will create a PALEO Support Group on Face Book so we can all feed (no pun intended) on each other’s idea and recipes.  As you come across a great recipe, you can (and should) post the recipe and a picture of the great bacon wrapped meal  (LOL)... Bacon goes with anything. Just an FYI.   

OK team... so there are the Cliff notes of what is coming soon.  Make your plans...reserve those dates.

D. Mac

 

23 August 13

 

 

24 August 13

A little catching up to do....

"Adversity does not build character....it reveals it"   James Lane Allen

 

I want to apologize for taking so long to update the blog.  It's not oversight or lack of effort, simply so many things going on while building up the box.  Don't misunderstand...I wouldn't trade this for the world.  I love what I am doing and Love all our Dig Deep members!! 

(See below for past wod pics)

Past 2 weeks?

A lot has gone on in the past two weeks....quick recap, then I will move on. 

- Welcoming 15 new members to our CrossFit family
- Starting and graduating our first Fundamentals class
- Adding 3 more Fundamentals class to the calendar ) one is full and the other two are filling
- Remodeling the box for better flow
- Organizing our first Nutrition class
- Getting ready for our September 28th Box Party
- Organizing the "Paleo Support" Page on FB
- Planning our late October surprise "Event"
- Planning our late November surprise "Event"
- Finalizing and taking delivery of our first run of CF Dig Deep box shirts
- Designing the second CFDD shirt
- Adding Yoga to our services...updating the web site
- Wishing I had an office and we had showers.....daydreaming about the move to a bigger place.  :-)

Of course all of this is taking place while the daily WOD's are being programmed and 7 classes a day are happening.  As you can see, this has been a happening place. 


First Fundamentals Class Graduates!!! 

Our first class has graduated!!  Good looking group!  Please join me in congratulating them and welcoming them into the group class effective immediately. 

 

(Before WOD)

 

 

(After WOD)



September Challenge:

Be getting ready for the September box challenge.  The fun will be to complete as many as burpees as possible in 4 minutes.  This is NOT about strength...it's about who has the better cardio...and conditioning.  A lot plays into this...some strategy and DIET!  My bet is, the better diet will prevail.  I haven't decided what the winning prize will be....but rest assured, it will always be worth the effort.


Past WOD Pics 

 

12 August 13

 

 

13 August 13

 

 

15 August 13

 

 

16 August 13

 

 

17 August 13

 

 

19 August 13

 

 

20 August 13

 

 

21 August 13

 

 

22 August 13

31 HERO's WOD

"Tomorrow is the most important thing in life.  It comes to us at midnight very clean.  It's perfect when it arrives, and it puts itself in our hands and it hopes that we learned something from yesterday"  John Wayne

Yesterday's WOD:

8 August 2013

AMRAP:
1 Min Row (damper on 5)
2 Min Wall Balls (20/14) (11/10)
3 Min Kettle Bells (70/53)
4 Min Wall climbs
3 Min Kettle Bells (70/53)
2 Min Wall Balls (20/14) (11/10)
1 Min Row (damper on 5)


31 Hero's WOD

On August 31st, CrossFit Dig Deep will be completing the 31 HERO's WOD.  I hope we have MAX participation for this WOD.  More details as we get closer.  We will be practicing rope climbs until them...be sure and by your long (knee high) socks and keep them with your CF stuff. 

The 31 HERO's WOD is accomplished annually in honor of the 30 military members and their working dog that died in combat August 6th 2011.  We honor them and their sacrifice to us and our country. 

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps.

This WOD is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom

 

Rams Football and Mind Body Acct

"In order to succeed, you must first be willing to fail"  Anonymous

Yesterdays WOD:

7 August 13

Strength:
Deadlift - 3, 3, 3, 3, 3

Met-Con
21 - 15 - 9 Rep/rounds for time of:
Deadlifts (275/185)
Box Jumps (30/24)


Mind Body Account

Wanted to remind everyone that regardless of how you elect to pay for your monthly membership (cash, check, manual CC payments or auto CC payments), I would still like all members to have a Mind Body Acct.  Please use the below instructions to set one up. 

ONE ACCOUNT PER FAMILY 1) Click on the "Mind Body" above.  That will take you to our site login
2) One the right side, use the "New To Our Site" and type in your FIRST and LAST name.  (hit NEXT)
3) Input a) contact info, b) login and password & c) add any family members that also attend Dig Deep with you. 
4) When all filled out, hit "CREATE ACCOUNT". 
5) On the next page, In the middle column you will see "BILLING INFORMATION".  Hit "Edit" and input the Credit/Debit Card you want to associate with your membership.  This card will be used to pay your membership, purchase t-shirts, etc, etc.  Anything you buy here at the box.
6) Once the billing info is done and family members (that attend dig deep) are input, you are done with the software.
7) Lastly, send me a text, e-mail, Face Book IM, etc telling me what date to use to set up your auto pay. 

Any questions...please give me a shout. 


Rams Football Seats

More info to follow, but Dig Deep might be purchasing a group of 16 tickets for the Rams SEASON OPENER on September 8th vs. the Arizona Cardinals.  If this goes down, it will be a box not open air seating in the 200 level... not 300 or 400 level.  These seats are just above field level.  Again...more to follow, but if you are interested, let me know and reserve that date!! 

 

7 August 13

Yoga - September Fundamentals

"In the middle of all difficulty...lies opportunity"  Albert Einstein

WODs:

August 2, 2013

21-18-15-12-9-6-3
Strict Pull-ups
HSPU's


August 3, 2013

Partner WOD
AMRAP in 20 Min
400m Run
10 Toes 2 Bar
20 KB Swings (53/35)
30 Sit Ups
40 Box Jumps (24/20)


August 5, 2013

Strength:
Thrusters - 3, 3, 3, 3, 3

WOD
"Jackie"
For Time:
1000m Row
50 Thrusters (45/35)
30 Pullups

August 6, 2013

For Time:
50 Power Cleans (155/105)
EMOM 20 Double Unders


Yoga is Coming

We will be starting Yoga soon.  We are going to try it 4 days a week and go from there.  Ashley Koster is our instructor and soon to be Level 1 CrossFit Trainer.  Classes will be:

Monday - 9:45 - 10:45 (with childcare available)
Wednesday - 9:45 - 10:45 (with childcare available)
Tuesday - 4:15 - 5:00 (no childcare)
Thursday - 4:14 - 5:00 (no childcare)

Check out our website for pricing and call Ashley @ 816-7864 or e-mail ashleekoster@gmail.com


9 September Fundamentals

The September 9th class is full and we have started a waiting list.  Everyone that is currently in the class must come to the box and pay for your class to reserve your seat. 

 

August 2nd

 

 

August 3rd

 

 

August 5th

 

 

August 6th

 

August 5th Fundamentals Class

"Courage is the discovery that you may not win...and trying when you know you can lose"  Tom Krause

WODs:

31 July 13
A) Weighted Pull-ups 1, 1, 1, 1, 1, 1, 1

B) For Time:
     2 Rounds of:
     20 Back Squats (BW)
     800m Run


1 August 13
A) 15 Min to work on skill work
     (L-Sit, HSPU, Kipping PU, T2B, Pistols, etc)

B)  5 Rounds for time of:
      - 20 Dead lifts (135/95)
      - 20 HR Push Ups
      - 10 Dead lifts (135/95)
      - 10 HR Push Ups


August 5th Fundamentals Class

Its time!!!  So excited to be teaching all these new members about CrossFit.  Remember, class starts at 7:00pm on Monday, Tuesday and Thursday.  It will last one hour.  If you can, show up a little early, (6:30 or so) so you can see what the 6:00pm class is doing.  I have water and small towels...so if there is anything else you feel like you will need, then bring it along.  If you haven't paid for the class yet, be prepared to get that out of the way.  Clothing:  simple gym clothes are fine.  Running style shoes are ok...DONT go purchase new shoes just for this class....unless they are Reebok Nano's.  I will explain that more when we meet.  The class will be roughly 25% academic and 75% hands on. 

See ya soon  (D Mac)

1 Aug 13

 

 

 



 

31 July 13