Test of Fitness - Cookeville - 4 Days Left!!

"If we don't discipline ourselves...the world will do it for us." -William Feather

Test Of Fitness

This is a great video...long, but worth the watch.  Our Elite...our CrossFit's fittest talk about what it takes to do your best and the direction CrossFit is headed.  Don't just watch....LISTEN!!.

http://games.crossfit.com/video/test-fitness


Mayhem for Mustard Seed Ranch

We have a team (Chris Owen, Mike Wray and Nick Jones) that will be participating in Rich Froning's "Mayhem For Mustard Seed" competition on April 12th in Cookeville Tennessee.  Mustad Seed Ranch is a home for children (ages 5-17) that are abused, neglected and at time come from homes of drug addicted parents. The funds raised will go toward the operations of existing homes and the creation of a new girls home.  All of Dig Deep is encourage to go to this event to cheer on and support our team.  See the link below for spectator tickets.

https://www.eventbrite.com/e/rich-froning-jrs-mayhem-for-mustard-seed-ranch-tickets-9451735395?


4 Days Left!!  

There is still time to register!!  Dig Deep has 12 members ready to throw some weight around!

We will be doing the weekly Open Workout during our regular group classes on Fridays (6:00am, 8:30am, Noon, 3:30pm, 4:30pm, and 5:30pm).  ALL the Athletes that are competing in the Open will complete their weekly WOD on Friday @ 6:30pm.  ONLY the Open athletes will be doing the 6:30 session!!!

Each Open athlete should show up early to be completely stretched out and warm.  They will not be warmed up by a coach prior to their WOD.

I URGE ALL Dig Deep members to be at the 6:30pm session to cheer on the Open Athletes. They will need the atmosphere to be just like a competition....screaming...yelling...loud....so they can and will push their selves to the limit!!

If an Open athlete can not make it to the Friday night session to be officially judged, the WOD can be accomplished on Sunday during Open Gym.  This MUST be coordinated through Dennis prior to Friday night.

The Open athletes CAN do the weekly WOD more than once...however...for most, I would encourage only completing it once and going all out.  There will be circumstances that I would support completing the WOD more than once.

Lastly, DO NOT FORGET to plug in your scores by Monday! You must submit all scores by 5:00pm Pacific Time.  DO NOT wait till the last minute, because in the past CrossFit has had issues with their website, and with 100,000+ participants... I'd put the blame on you for trying to post so late!


Tomorrows WOD

A) Back Squat (15 min cap)

    Set 1 – 5 reps @ 70-75%

    Set 2 – 3 reps @ 80-85%

    Set 3 – 1 rep @ 90-95%

    Sets 4 & 5 – 2 reps @ 90% or greater

    Rest 2 minutes

B. Three sets for max rounds of: (add total reps into one number)
    60 seconds of Hang Power Clean
    (elbows must come all the way forward and hips must open fully at the top)
    60 seconds of Front Squat
    60 seconds of Push Press
    60 seconds of Rest
*** Prescribed loads are 95/65 lbs. – light enough to make continuous motion a reasonable goal. Scale up or down as you see fit***

Saturdays WOD: