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
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