Last Friday Cookouts - Our Next Competition

"Talent wins games...but team work and intelligence wins championships"  -Micheal Jordan

Last Friday Cookouts

During the summer, we will start having a cookout on the last Friday of each month, immediately after the 5:30 and 6:30 classes.  Again... just dogs and burgers....if you think of anything else you want to grill on the last Friday, just say and we will try to get it.


Our next competition

Our next competition will be May 3rd at CrossFit Murray..."Battle Of The Boxes".  This is a competition that everyone should be able to participate in.  They will be having a scaled and an RX division...Male and Female division...and possibly a Team division.  They haven't released the details yet, but it is sure to be a great time!   Set this date aside so you can join "TEAM DIG DEEP".


Tomorrows WOD:

A) Warm Up
B) (Metcon)  4 Rounds of:
     800 Meter Run
     20 Wall Balls (20/14)
     20 KB's (53/35)
   

Cincinnati Ohio Anyone?

"It is difficult to fill a cup that is already full" -Avatar

 

....fighting over the smoked bacon

Cincinnati Ohio Anyone?

Now that the Open is done, it's time for the Regionals competition.  Our region is the "Central East" region and are headquartered in Columbus Ohio.....however...I guess we have outgrown that area so this year, we will be just outside of Cincinnati. 

This is a GREAT event and at past regionals, you have been able to talk to the athletes...get their autographs if you wanted...and buy a lot of the coolest and latest gear.  Instead of watching them on your computer...you can be at the event and watching them in person. 

If you are interested in going, see the link to a map and the local hotels around the arena.  This will be 2 weeks after the "Battle of the Box's in Murray....so there is no conflict. 

I am making plans to take this trip...I hope I have some company. 

Central East Info


Tomorrows WOD:

A) Warm up and coaches instruction
B) EMOM for 8 min, accomplish 3 back squat (225/155)
     The 8th minute must be AMRAP
C) (Metcon) 5 Rds for time of: (20 min cap)
     10 Shoulder to Overhead (135/95)
     15 Backsquat (135/95)
     400m Run


Saturdays WOD:

Friday Night Lights Heat Schedule - Friends and Family

"With everything that has happened to you, you can either feel sorry for yourself or treat what has happened as a gift.  Everything is either an opportunity to grow or an obstacle to keep you from growing.  You get to choose"  -Dr Wayne Dyer

Tonight's Friday Night Lights Heats

Be sure you get here VERY early to stretch and warm up!  You need to have your heart rate going, before this WOD.  Stretch your legs, move some weight....

7:00

Chris (Mike)

Dennis (Ashlee)

Brandon  (Jacob)
Dee (Ike)

7:30

Ashlee (Dennis)
Sean Wilson (Chris)

Kelly L (Mike)

Casey L (Jacob)

8:00

Bad Brad (Dennis)

Ike  (Chris)

Katie (Mike)

Vanessa (Jacob)

Sammy (Ashlee)

8:30

Jessica (Mike)

Ashley J (Jacob H)

Lesley (Ashlee)

Brandy  (Dennis)

Danni (Chris)

Friends and Family Day

Don't forget... This Saturday at noon is our monthly Friends and Family day!  Be sure and invite everyone you know and then come with them to support them as they have fun with their intro WOD! 

Tomorrows WOD:

In 2 person teams, complete the following for time:
100 Pull Ups
150 Double Unders
100 Wall Balls
150 Double Unders
100 Burpees
150 Double Unders

Cook Out!! - WOD 14.5

"Any change for the better, is often accompanied by drawbacks and discomforts" -Arnold Bennett

Cookout Tomorrow!!

Remember... we are grilling out and having fun socializing with even better people!  Burgers, dogs and drinks will be flowing at the box tomorrow after the we accomplish the last WOD of the 2014 Open! 

Come join us!!

Bring your own drinks and your own chairs... stay a for a minute or an hour or so...just come out and relax!  YES... family and friends are more than welcome  

D. Mac


WOD 14.5

Well.. .there it is.  THRUSTERS AND BURPEES!! 

Be sure you read all the movement standards and watch the video (link below) of the standards.  We will start the first heat @ 7:00.  We will be pressed for time...so Mike will cover the standards at 6:50.  We will try to run as many as 6 athletes per heat so we are not eating burgers at 9:00pm. 

Come early and warm up....be good and loose. 

Open WOD 14.5 Standards


Tomorrows WOD:

Workout 14.5
MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees
WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees


Todays WOD

March Fundamentals Grad's - No 9:00am tomorrow

"Continuous effort, not strength or intelligence is the key to unlocking your potential"

-Winston Churchill

NO 9:00am CLASS TOMORROW! 
 

 

March Fundamentals Class!!

 

 

Tomorrows WOD:

 

 A) Back Squat (15min)
      Set 1 – 5 reps @ 60% of 1-RM
      Set 2 – 3 reps @ 75%
      Set 3 – 1 rep @ 85%
      Set 4 – 10 reps @ 70%
      Rest 2 minutes between sets
B) In 12 min, complete as many reps as possible of:
     15 wall balls (20/14)
     10 Box over box jumps (30/24)
      5 HSPU's (3 wall walks/3 hand stand holds (5 sec holds)

Today's WOD:

 



Friday's 14.5 Cookout - Friends and Famly Day - Junior Beasts

"A man can fail many times...but he isn't a failure until he begins to blame someone else"

 -John Burroughs

Friday's Cookout!


We are down to our last week of the 2014 CrossFit Open!!  Everyone has done EXTREMELY well!

To celebrate the end of the Open, we are planning a cookout for this Friday, right after Friday Night Lights.  It's time to get together...relax, decompress a little and meet all our new members!  Yes, alcohol is allowed.  Dig Deep will provide burgers, dogs, buns, etc.  We might even have some pizza delivered.  If you want to bring something to put on the grill, that fine...but it's not mandatory.....just come, relax, bring whatever you want to drink and a chair ti sit in!

If anyone has a corn hole game...bring it...we will set it up inside the box and throw down!


Friends and Family Day

This Saturday at noon is our monthly Friends and Family day!  Be sure and invite everyone you know and then come with them to support them as they have fun with their intro WOD! 


Junior Beasts

Parents...after MUCH deliberation...and wanting to do the best by you and your children (the future of CrossFit), we have decided to wait.  We want to....and need to wait so we can give you a genuine "CrossFit Kids" product, not a knockoff trying to be like CrossFit.  I don't want to lay out our road map, in case it doesn't evolve the way we want it to... but I promise you, the next time we announce it, we will be 150% in or not at all. 


Tomorrows WOD:

 A. Two sets of Chinese Planks (x15-30sec) (add weight as able) (10 Min
 B. In 15 minutes, complete five sets of:
      Push Press (1.1.1)
     (rest 15 seconds between singles...build as you are able)
      Rest as needed
C. AMRAP in 20 min of:
     Run 200 Meters (row 250 if too cold only)
     18 KB Swings (53/35 lbs)
     12 Pull-ups
      6 OH Lunges (45/25)


Yesterday's WOD

April Fundamentals

"Success consist of going from failure to failure...with NO loss of enthusiasm." 

-Winston Churchill

April Fundamentals

April Fundamental is full.  We are now taking reservations for our May class.  Remember, we keep these classes small...so if you have friends that want to do CrossFit, they need to sign up now for the May 5th class!!


Tomorrows WOD:

A) Warm Up and coaches instruction.  10 min to cover good mobility and 15 min spent on 
     proper form and efficiency for Thrusters and Burpees.  
B) Every minute on the minute for 20 minutes:
     Odd Minutes: 5 Thrusters (115/75 lbs)
     Even Minutes: 10 Burpees over bar

Membership Changes - Changes around the box...

"You need to be aware of what others are doing, applaud their efforts, acknowledge  their success and encourage them in their pursuits.  When we ALL help one another, everybody wins" -Jim Stovall

 

 

 

(top) Barbell Club lady's going after their new 1rm Clean & Jerk and 1rm Snatch. 

(bottom) Showing off their new "Clean Snatch" soap Coach Mike gave them all. 

 

 

Membership Changes

 

No.. don't worry, we are not increasing the rates.  If we ever HAVE to do that, I will try my best to grandfather all the original members into the original price structure.  At any rate, what we are doing is removing one membership option that we feel is not in any athletes best interest and adding a few new options.  Click here to see them....   Membership Rates

 

 

Changes around the box....

 

If you look around the box, you will see a lot of changes going on.  Mainly simple aesthetic changes...but all for the better.  The coaches and I are taking a step back and looking at how we can all do better.  How we can help you be better athletes and how we can make Dig Deep grow.  We are committed...and we need you to be also. 

 

How can you help?  Simple....help us keep the box clean!!  1) When you use the wall marker squares.. clean them off.  2) when you make a mess with the chalk on the floor...don't leave it for a coach to clean up...get the vacuum out and clean up behind yourself.  3) Pick up your rags, water bottles, etc, etc.  Your coaches are not your maids!  Even if you don't make the mess...help clean it up.  Take pride in the box that you call your second home!! 

 

 

Tomorrows WOD:

 

A) Warm up and coaches instruction (10 min max)

B) Take 15 min to build to a 1 rep max Squat Clean

C) Take 15 min to build to a 1 rep max Snatch

D) Complete 4 reps (x1) @ 75-85% of 1 rm Front Squat from the rig.  (60 seconds rest between reps)

 

 

 

 



Open WOD 14.4

"Winners never quit....and quitters never win!! -Vince Lombardi

Here are the heats for 14.4.   Be sure to show up early and stretch and row to loosen up your muscles and get your heart rate up!!  No...you're not wearing yourself out...you will perform better if you are good and warm...not starting cold and too relaxed.  

7:00
Chris (Mike)

Brandon  (Dennis)
Sammy (Michelle)

Marshelle (Jacob H)

7:20

Dennis (Mike)
Sean Wilson  (Chris)
Danni  (Jacob H )

Brandy (Michelle)

7:40

Bad Brad (Dennis)

Ike  (Michelle)

Casey L (Mike)

Kelly L (Jacob)

8:00

Katie  (Chris)

Jessica (Dennis)

Ashley J (Jacob H)

Lesley (Michelle)

14.5 Cookout

"If you live long enough, you will make mistakes.  If you learn from them, you will be a better person.  It's how you handle adversity...not how it handles you.  The main thing is never quit...never quit...never quit."  -Bill Clinton

14.5 Cookout!!

We are down to our last 2 weeks of the 2014 CrossFit Open!!  Everyone has done EXTREMLY well!  We are planning a cookout for Friday night (28th) right after our last Friday Night Lights.  Lets get together..relax, decompress a little and meet all our new members!  Yes, alcohol is allowed.  Dig Deep will provide burgers, dogs, buns, etc.  We might even have some pizza delivered.  If you want to bring something to put on the grill, that fine...but it's not mandatory since it's after a the WOD....just come and relax and have fun.

During the summer, we will start having a cookout each Friday after the 5:30 and 6:30 classes.  Again... just dogs and burgers....if you think of anything else you want to grill on the last Friday, just say and we will try to get it. 


Tomorrows WOD:

A) Run 400m (x3) (rest 60 seconds between reps)
     Rest exactly 4 min, then:
B) Seven rounds for time of:
     7 HSPU's (3 handstand holds w/5 sec hold or 3 wall walks with 5 sec hold)
     7 Burpees
     7 Ring Dips
     7 Pull Ups

Getting Enough Sleep?

"A dream does NOT become reality through magic...it takes sweat, hard work and determination" -Colin Powell

Get Your Sleep!
Written by Melissa Hurley (CrossFit Invictus)

Sleep. It’s always one of those things I don’t realize affects me so strongly until I don’t have enough of it or it is disrupted. Lately I’ve been able to sleep more and most importantly, I’m sleeping solid throughout the night. I’ve been able to have a more consistent schedule that has allowed me to go to bed and rise at the same time during the week.
Sleep has been a constant challenge for me throughout my life; whether battling with insomnia or my work schedule, being up early and late to bed, I’ve witnessed first hand the negative side affects of sleep deprivation.
We all want to be healthy. We work hard in the gym and we pay attention to our food but how often do we jeopardize our sleep? Lets take a look at sleep from an overall health perspective:
Inflammation
Research indicates that people who get less sleep—six or fewer hours a night—have higher blood levels of inflammatory proteins than those who get more. Inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging. If we think about it even further, we ask a lot of our bodies in the gym, causing inflammation through movement; if we aren’t sleeping, we aren’t recovering.
Losing Weight
Researchers at the University of Chicago found that dieters who were well rested lost more fat—56% of their weight loss—than those who were sleep deprived, who lost more muscle mass. (They shed similar amounts of total weight regardless of sleep.)
Dieters in the study also felt more hungry when they got less sleep. Sleep and metabolism are controlled by the same sectors of the brain; when you are sleepy, certain hormones go up in your blood, and those same hormones drive appetite. I’m definitely out of control, regarding my nutrition, when I haven’t slept well. It is very noticeable to me when I am tired; I will eat just about anything and constantly eat.
Let’s take a look at sleep from an athletic point of view. If you’re an athlete, there may be one simple way to improve your performance: sleep. I remember listening to a large majority of the Games athletes being interviewed last year on the web. When they were asked what their secret was or what they changed in their routine, they said, “Sleep, I sleep more!”
Increased Performance
A Stanford University study found that college football players who tried to sleep at least 10 hours a night for seven to eight weeks improved their average sprint time and had less daytime fatigue and more stamina. The results of this study reflect previous findings seen in tennis players and swimmers.
Strength/Recovery
Testosterone levels and growth hormone levels elevate during sleep. This is part of the bodies physical repair system. These hormones assist in recovery and strength & fitness gains. These hormones release after being asleep for about 30 minutes. The hormone levels elevate every time you go thru a certain phase of your sleep cycle. The longer you sleep, the more cycles you go thru, the more of these recovery promoting hormones pumping thru your body. Even getting a 30+minute nap is a big bonus because now, instead of getting this hormone advantage one time a day, a nap makes it twice in a day! (Did you get your HGH today?) With my new awesome sleep schedule, I am happy to say I’ve gained personal records in my Back and Front Squat, my Split Jerk and my Clean. I’m a believer!

So now that you realize how important it is to prioritize your sleep, let’s review a few things that will help you improve the quality of sleep you are getting.
1. Wine
Even though a nightcap may help you relax and fall asleep faster, it’ll make the second half of your sleep cycle restless and unsatisfying. Alcohol decreases deep sleep and increases arousals from sleep. If you like a glass of wine in the evening, have it with dinner—around 6 p.m. rather than 11 p.m.—and drink in moderation, so it’ll wear off by the time you lie down.
2. Hot Soak
Surprisingly, a hot bath might make it harder for you to drift off: Doing anything that raises your body temperature too close to bedtime may actually hinder you from falling asleep, because your body needs to cool to a certain temperature in order to reach a sound slumber.
3. Tech-Free ZZZ’s
Typing in bed can wind you up. So when you do unplug, it will be harder to fall asleep. It’s possible that even the vibration of your phone could disturb sleep if you are a person cued to hear or respond to it.
Disconnect an hour before bed, turn your smartphone off, and put any gadgets on an out-of-reach dresser or in another room so you won’t be able to grab it if you get the late-night urge. Also, invest in a real alarm clock (using your cell will only give you another excuse to keep it close)—and get ready to wake up feeling so refreshed that you won’t even need to press snooze.
4. Stretch for sleep
Getting in a little gentle, restorative stretch/yoga before you hit the sack can help put your mind at ease, steady your breath, and reduce muscle tension without revving up your heart. I’ve found it very beneficially to foam roll before bed, alleviating the days tension.
5. No Brainer…No Caffeine in the P.M.
We all know caffeine is a stimulus that helps keep us awake, but what about that afternoon sipper? Check the labels on your favorite midday drinks—any that boast energy-boosting benefits are likely culprits. Then, if possible, stop sipping them by 2 p.m., so there’s time for their effects to wear off. Naturally, coffee drinks pack a real wallop, so stay away from them after lunch.


Tomorrows WOD:

A) Warm Up
B) Every minute on the minute for 12 minutes complete:
     2 Thruster (ever rep from the floor) (build weight as you lift)
     * Rest exactly 5 minutes, and then . . . *
C) Every minute on the minute for 12 minutes complete:
     20 Double-Unders + Max Reps Push-Ups

Battle of the Boxes in May

"Faith is taking the first step...even when you cant see the entire staircase" 

-Martin Luther King

2014 Battle of the Boxes

Mark you calendars!!!  May 3rd at CrossFit Murray...Battle of the Boxes.  If they run this the way they did last year, there will be an "RX" division and a "Scaled" division...with the larger space this year...they might even add a "Teams" division.  At any rate... I am hoping everyone will want to sign up for this.  I know...I know... "I'm not good enough for a competition".  Yes you are.  You will love it.  If you enjoy the feeling you get after a WOD here at Dig Deep, you will LOVE the feeling after a competition WOD.  

Again.. Mark your calendars.  May 3rd!!!  


Tomorrows WOD:

A. Take 15 minutes to practice three gymnastics skills of your choice.
B. In teams of 2 complete as many rounds and reps as possible in 12 minutes of:
     10 Kettle Bells (70/53)
     5 Burpees
     Rest 6 minutes, and then . . . .
     Completes as many rounds and reps as possible in 12 minutes of:
     150 Meter Row
     10 Toes to Bar

 

BBC's Last Week - 14.5 Cookout - Credit Cards

"Courage is not the absence of fear, but the triumph over it" -Nelson Mandela

Barbell Club's Last Week

Next Sunday, BBC will need to run from 11am - 2pm....due to that, Open Gym will run from 2pm - 5pm. 


14.5 Cookout!!

We are down to our last 2 weeks of the 2014 CrossFit Open!!  Everyone has done EXTREMLY well!  We are planning a cookout for Friday night (28th) right after our last Friday Night Lights.  Lets get together..relax, decompress a little and meet all our new members!  Yes, alcohol is allowed.  Dig Deep will provide burgers, dogs, buns, etc.  We might even have some pizza delivered.  If you want to bring something to put on the grill, that fine...but it's not mandatory since it's after a the WOD....just come and relax and have fun.

During the summer, we will start having a cookout the last Friday of each month after the 5:30 and 6:30 classes.  Again... just dogs and burgers....if you think of anything else you want to grill on the last Friday, just say and we will try to get it. 


Credit Cards

We will soon be evolving into the use of an auto credit card payment.  We have had the required software since opening, but never had the need to use it, so everyone was allowed to pay by check, cash or card.  However, with our membership growing, it takes 12-16 hours to take care of each months membership (that's why I am behind in March).  Everyone already has an account...so we will likely be moving to this method of payment in the next 60 days, if not sooner.  More to come as we get closer. 


Tomorrows WOD:

A) Warm Up
B)  In 15 Min, build to a 1rm Power Clean
C) For time:
     40 Wall Balls (30/20)
     5 Power Cleans (185/155)
     30 Wall Balls
     10 Power Cleans
     20 Wall Balls
     15 Power Cleans
     10 Wall Balls
     20 Power Cleans

 Saturdays WOD:

14.3!!! - Running for a cure

"Never...never...never give up!!" -Winston Churchill

Open Workout 14.3

Complete as many reps as possible in 8 minutes of:

10 Deadlifts (135/95 lbs)
15 Box Jumps (24/20")
15 Deadlifts (185/135 lbs)
15 Box Jumps (24/20")
20 Deadlifts (225/155 lbs)
15 Box Jumps (24/20")
25 Deadlifts (275/185 lbs)
15 Box Jumps (24/20")
30 Deadlifts (315/205 lbs)
15 Box Jumps (24/20")
35 Deadlifts (365/225 lbs)
15 Box Jumps (24/20")

We will be using a special tiebreak method for this WOD.  At the end of each set of 15 box jumps, time will be marked on the score sheet.  When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.

Friday Night Lights....  We will start the first heat at 7:00pm.  (See heat schedule below).  Each athlete will have their box and weights in their established work area.  During the WOD, the weights can ONLY be adjusted by the athlete.  The judge can not assist unless there is a safety issue.  

An athlete can use either a Men's bar or a Ladies bar for this WOD.  The weights set in each are WILL NOT change... if a man uses a ladies bar, they simply add a 5lb weight to each side before the first load.  

Yes... you can step the box.  Depending on your rebounding efficiency, stepping will likely be more beneficial to you.  No... I don't normally encourage stepping...only on an as needed basis. 

7:00
Chris Owen (D. Mac)

Nick Jones  (Mike)
Samantha Wray (Eric)

Marshelle K (Michelle)

7:15

Ashlee (Nick)
Brandon Orr (Michelle)
Casey L  (Mike)
Sean Wilson (Eric)

7:30

Bad Brad (Chris)

Ike Farmer (Mike)
Danni Ward (Michelle)

Katie Hollowell (Ashlee)

7:45
D. Mac (Chris)
Kelly L (Nick)

Vanessa C (Mike) 

8:00

Jessica (Eric)

Ashley Jones (Michelle)

Lesley (Ashlee)

Cole (Nick)


Running for a cure

Running for a cure 5K (run/walk) is this weekend in Murray.  Sign up sheets at the box on our activity board.  Cost is $25 and race starts at 9:00 with a race day registration at 7:30.  Proceeds go to children in Murray who are battling cancer with St. Jude Children Hospital.
:

The Box is Clean - Why should you spend $$ on CrossFit?

"The most difficult thing is the decision to act, the rest is pure tenacity.  

We can do anything we chose to do" -Amelia Earhart

Clean Box

I know everyone has been getting sick lately...but I want to assure all our members, that the box is clean.  It has been mopped and disinfected twice in the last 7 days.  



Why Spend the $$$ on CrossFit?? 

This is a great video from Rich and "Project Mahem".  They answer the question as to "why should I pay for an expensive CrossFit membership?".  Watch it and pass it a long to your friends who are serious about their fitness.

Today's WOD:

A. 5 sets of:
   Clean & Jerk x 1.1.1 @ 75-80%
   (rest 10 seconds between singles)
    Rest 2-3 minutes between sets.
B. For time:
    15 Thrusters (135/95 lbs)
    5 Wall Climbs
    12 Thrusters
    4 Wall Climbs
    9 Thrusters
    3 Wall Climbs
    6 Thrusters
    2 Wall Climbs
    3 Thrusters
    1 Wall Climb


Tomorrows WOD:

A. Take 15 min to build a heavy 1 Rep max on dead lift.  (make smaller increases as weight
     gets heavy)
     Rest 2 min between attempts
B. Three sets for individual times of:
     Run 400 Meters
     15 Deadlifts (225/155 lbs)
     10 Box Jumps (30″/24″)
      5 Handstand Push ups
      Rest 3 minutes between sets

You need to know....

"You gain strength, courage and confidence by every experience in which you really stop to look fear in the eye.  You are able to say to yourself, "I have lived through this pain, I can take the next thing that comes along as well"  - Eleanor Roosevelt

You need to know....

Dig Deep...I have tossed this around for the last few weeks and decided that you need to know.

My mom was diagnosed with cancer a few weeks ago and we are now going down the road of making decisions.  I am telling you this because, like today with cancelling child care and open gym, there will be times when you are effected by the things happening in my life.  I am sorry for that!   I will try to plan far enough ahead and anticipate things that might interfere with the flow of the box.  The last thing I want is for you....my second family...to not be able to get to the box and get your WOD in.   I promise, I will do whatever I can to keep from interrupting your routines.  

Thanks in advance for your patience and understanding with any box issues....most of all for prayers for mom.  

D. Mac


Tomorrows (Tuesday) WOD:

A. Three rounds for time:
    15 Shoulder to Overhead* (75/55 lbs)
    15 Pull-Ups
     *no dropping barbell from overhead due to light weights on bar*
     Rest 6-minutes, and then…
B. Three rounds for time:
     20 Box Jumps (24″/20″)
     15 Toes to Bar
     10 Burpees over barbell
     Rest 6-minutes, and then…
C. Two rounds for time:
     Run 400 Meters
     25 Kettlebell Swings (53/35 lbs)
     50 Double-Unders

Monday's WOD

"If you are trying to achieve, there will be roadblocks.  I have had them, everyone has had them...but obstacles don't have to stop you.  If you run into a wall, don't turn around and give up.  Figure out how to go around it, go through it or over it."  -Michael Jordan

Tomorrows (Monday) WOD:

A) Complete 2 sets of:

     400m run as quickly as possible

     (rest 2 min between sets)

     Wait 3 minutes, then....

B) EMOM for 6 minutes, complete:

     5 Squat Cleans (175/115)

     Wait 3 minutes, then....

C) Three sets for max reps of:

     60 seconds of Shoulder to Overhead

     (rest 2 min between sets)

     Wait 3 minutes, then....

D)  Complete as many rounds and reps as possible in 8 min of:

      20 Wall Balls (20/14)

      10 Toes to bar

If you're trying to achieve, there will be roadblocks. I've had them; everybody has had them. But obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.

Michael Jordan

Read more at http://www.brainyquote.com/quotes/topics/topic_wisdom.html#APDYJr4v6qx71HCE.99

If you're trying to achieve, there will be roadblocks. I've had them; everybody has had them. But obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.

Michael Jordan

Read more at http://www.brainyquote.com/quotes/topics/topic_wisdom.html#APDYJr4v6qx71HCE.99

WOD 14.2 - Photographer

"A dream doesn't become reality through magic; it takes sweat, determination

 and hard work" -Collin Powell

WOD 14.2

Ok guys and gals ..here we go.  Friday Night lights!  Overhead Squats and chest too bar pull ups.  

I know... I know!!  A lot of you can't get your chest to the bar and that's ok!!  If you have been keeping up with the blog, we all knew this movement was coming....as we said before... CF hasn't repeated moves in the past, so now this one should be out of the way. Regardless...we don't moan and complain...we come in...bust our ass and do the BEST we can!!!  

BE SURE YOU WATCH THE VIDEO...and read the rules so you are ready to go.  

As I mentioned earlier, we will start @ 7:00pm so we have plenty of time to get set up.  

The heat schedule is as follows:

7:00
Ashlee Koster 

Nick Jones  
Samantha Wray
Brandon Orr 

7:15

Jessica Ellegood
Marshelle King 
Ashley Jones 
Sean Wilson 

Tori Elrod

7:30

Bad Brad

Ike Farmer
Danni Ward 

Katie Hollowell 

7:45
D. Mac
Casey Looper  

Vanessa Cunningham 

Brandy Trice 

Photographer!  

Yes, Becky will be here again snapping pics of us getting our WOD on.  She has posted her last group on her site.  Becky's Pictures.   Her prices are:

- The posters that she posted on FB are 16x20s and are $16.

- Individual prints are $5 for 8x10s and $3 for 5x7s and $1 for 4x6s.

- CD's are $5 each

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 - 2 reps @ 90 - 95% of 1 RM

    Set 5 - 1 rep @ 95 - 105% of 1 RM

    Rest 90 seconds between sets.

B)  AMRAP in 12 min of:

    5 Overhead Squats (135/95)

    10 Wallballs (20/14)

     20 Kettle Bells (70/53)

     40 Sit ups

 

Why are we doing so many....?

"Dreams can often become challenging, but challenges are what we live for."  

-Travis White

Why are we doing so many...?

A few people have been asking me why we have been doing the same movements so often lately.  

The reality is, we are a very new box...just over 6 months.  The large % of our athletes have been doing CrossFit for 3 months or less. So, as the head coach, I wanted to get as many athletes as possible, prepared and confidant in their abilities...so they could participate in the Open and have fun.  

As I looked over the last 3 years of CrossFit Open WOD's, I noticed a that they programmed the same movements...just in different groups...and never repeated the same move during that year.  Those movement were: 

- Burpees

- Snatches

- Double Unders

- Dead-lifts

- Box Jumps

- Wall Balls

- Clean & Jerk

- Thrusters

- Toes-2-Bar

- Chest-2-Bar

- Muscle Ups

- Shoulder-2-Overhead (push press, jerk, etc) 

If this pattern holds true, we are done with Double Unders and Snatches...and I anticipate a good leg workout this week.  We will see in two more days.  

Tomorrows WOD:

A) Every 2min on the min, for 20 min, perform:

    - Power Clean (x1)

      (Build the load over the 10 reps...do not add more than 10lbs per lift.)

B) For Time:

     2 Roundsof:

     6 Power Cleans (155/105)

     6 HSPU's

     2 Rounds of:

     6 Power Cleans (155/105)

     12 Ring Dips

     2 Rounds of:

     6 Power Cleans (155/105)

     24 HRPU's

Yesterday's WOD: