Burpees - Open Gym - CrossFit Gear

"The key is to keep company with people who uplift you...whose presence calls out your best!" 
-Epictetus

Why are we doing so many Burpees??

No.. no one has asked yet, but before they do. I thought I would let you know whats going on.  For the last 3 years of Open competition, "Burpees" have been part of a WOD.  They are, like it or not, a basic, functional and great overall body move.  So...since CF thinks they are so good that they put them in the 2011, 2012 and 2013 Open.... I think we need to get plenty of practice in.

I have noticed a significant number of people doing their burpees with a more difficult jump than necessary.  When you do a burpees and jump with a very narrow stance, it put pressure on your toes and that means you thighs will get A LOT of abuse and burn out quickly as well as stress your lower back.  However, if you jump from the floor with a stance wider than your hands...almost wide squat stance, it will lower the stress on your lower back AND work your glutes and quads.  You will notice that it is easier and more efficient.

See the below video on how to be more efficient in your burpees.

What is Open Gym??

 I was approached by a newer member today and asked to explain "Open Gym".  Good question!  Often..as coaches, we take for granted the more common phrases we use in CF...this is one of them.

Open Gym at Dig Deep is anytime a formal class is not in session.  We are open from 6:00am - 7:30pm...so if there is NOT a class in session, then that free time is considered "Open Gym".

Who can attend Open Gym?  Not everyone!!  Open Gym is a privilege that is reserved for UNLIMITED members only!  It allows them extra time to come in...do additional work...get advice from trainers and get stronger faster.

One exception...is the Sunday, 1pm - 4pm Gym Time.  ANY member can attend this session regardless of their membership level.


For Sale Cross Fit Gear!

We have 5 Rougue Speed Ropes... $25.00

4 AB Mats .... $35.00

Dig Deep Hoodies... $50.00

Tomorrows WOD:

“OPEN WOD 13.4”

A) Take 15 minutes to complete the following: (athlete can go at own pace)

    - 3 sets of 3 rep full cleans @ no more than 75% of 1 RM clean  

    - 3 sets of 5 - 10 Toes to bar

B) Complete as many reps as possible in 7 minutes following the rep scheme below:

    3 Clean and jerks (135/95)

    3 Toes-to-bar

    6 Clean and jerk (135/95)

    6 Toes-to-bar

    9 Clean and jerk (135/95)

    9 Toes-to-bar

    12 Clean and jerk (135/95)

    12 Toes-to-bar

           15 Cleans & Jerk...etc..etc…

    This is a timed workout. If you complete the round of 15, go on to 18.


Todays WOD: