"When you are working on something exciting that you really care about, you don't have to be push. The vision only pushes you" -Steve Jobs
"Junior Beasts"
Ok Mom's and Dads... we haven't forgotten about you. We are buying the new kids equipment...preparing the kids WOD's...etc....but we also want to do this right..and we just aren't there yet.
As we were working on the details we realized that we wanted...no we NEEDED...to hear from you! You are our customers and we need your feedback to make this program great for our kids. We are holding a meeting on February 9th @ 2:00pm for any parent that is interested in having their children (ages 3-11) participate in our kids fitness program...PLEASE attend.
What should I expect from the CrossFit Open (Part 1)
More than 138,000 normal...everyday athletes participated in the 2013 CrossFit Open last year....there will undoubtedly be more this year. This is a huge COMMUNITY event in the CrossFit world.
The first WOD will be released by CrossFit on Thursday, February 27th....the last WOD will be released 5 weeks later on Thursday, March 27th. After each WOD is released, the athletes have until the following Monday @ 5:00pm PST to complete and post their scores to their personal CrossFit login site.
We will be accomplishing the WOD's as part of our normal programming, each Friday. Any athlete that is registered in the Open CAN accomplish the weekly WOD's as many times as they want...in an attempt to get a better score.
More to come in Part 2.....
Paleo Kickoff Party
Dig Deep... Our 50 Day Paleo Challenge will kick off with a Paleo party on 1 February with a party at the box. Like last time, we will all be bringing our favorite Paleo dish and sharing it with the rest of the Dig Deep family.
We will turn the white board into a large menu soon so everyone can sign up for what they will be bringing...that way we don't have too many of one thing main dishes...deserts, etc
Also we will be bringing board games and having some fun with each other. I don't think we will be able to afford a jumpy castle this time...beside...its a little chilly outside.
No alcohol this time...not even Nor Cal Margaritas. Bring your games..so we can get our grub on and then sit around and have some fun.
We will turn the white board into a large menu soon so everyone can sign up for what they will be bringing...that way we don't have too many of one thing main dishes...deserts, etc
Also we will be bringing board games and having some fun with each other. I don't think we will be able to afford a jumpy castle this time...beside...its a little chilly outside.
No alcohol this time...not even Nor Cal Margaritas. Bring your games..so we can get our grub on and then sit around and have some fun.
Date/time: February 1st... 5:30 at the box. Dig Deep will supply water, plates, utensils, tables, etc.
Tomorrows WOD:
A) Overhead Squat
Set 1 - 5 reps @ 50 - 60% of 1 RM
Set 2 - 3 reps @ 65 - 75% of 1 RM
Set 3 - 2 reps @ 80 - 90% of 1 RM
Set 4 - 1 rep @ 95 - 105% of 1 RM
Set 5 - 1 rep @ 95 - 105% of 1 RM
*Rest 90 seconds between sets.
* New members (60 days or less) will work on proper form first, with no more than
(45/35) in weight. Trainer can increase that amount as athlete qualifies with form.
(45/35) in weight. Trainer can increase that amount as athlete qualifies with form.
B) AMRAP in 12 min of:
5 Overhead Squats (from the floor) (135/95)
10 Wall balls (20/14)
20 Double unders (x 3 singles)
40 Sit ups
Saturdays WOD:
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