Today's WOD

“If you always put limits on everything you do, physical or anything else, it will spread into your work and

 into your life. There are no limits. There are only plateaus, and you must not stay there, you must go 

beyond them.” — Bruce Lee

Today's WOD:

A) Strength: EMOM for 9 min complete 5 dead-lifts...then on the 10th min complete AMRAP (275/185)
B) In 15 min complete AMRAP of the following ladder:
    - 2 Deadlifts (135/95)
    - 2 Push Press (135/95)
    - 2 Back Rack Lunges (135/95)
    (You must get through the round of 10's to claim RX)


Yesterdays WOD:

Closed Saturday! - Headcount needed for BOB

“The most beautiful people we have known are those who have known defeat, known suffering, known struggle, known loss, and have found their way out of the depths. These persons have an appreciation, a sensitivity, and an understanding of life that fills them with compassion, gentleness, and a deep loving concern. Beautiful people do not just happen.”  — Elizabeth Kubler Ross

Congratulations to our newest fundamentals class!!  Give them some love and welcome them to the family!!

Closed Saturday!

We will be closed this coming Saturday...May 3rd...so everyone can either participate in the Battle of the Boxes or come and show your support.  Coach Chris, Coach Nick and me are all entering the competition...as well as a large group of our bad-ass Dig Deep athletes!!!!   :-)   This event will run from roughly 8:00am - 4:00pm...so find your way to Murray and bring your "outside" voice! 


Battle of the Boxes

....also.....CrossFit Murray is asking for a rough headcount and what class everyone will be entering.  Please send me an IM or text me @ 270-331-3731 and let me know so I can pass the word along. 


Today's WOD:

A) Warm up
      Bar Only 5 min EMOM...
      - 3 Front Squats
      - 3 Push Jerks
      - 3 Burpees
B) For time, complete 5 rounds of the following: (30 min cut off)
     - 5 Clean and Jerk (135/95)
     - 5 Burpee over box
    ...rest exactly 5 min, then...
     4 rounds of:
     - 4 Clean and Jerk (165/115)
     - 4 Burpee over box
    ...rest exactly 4 min, then...
     - 3 Clean and Jerks (185/135)
     - 3 Burpee over box


Yesterdays WOD:

REMINDER!!!! Battle of the Boxes this Saturday!!

“Challenge yourself everyday to do better and be better. Remember, growth starts with a decision to move beyond your present circumstances.”  – Robert Tew

Battle of the Box's (May 3rd)

It's coming!!!  Battle of the Box's at CrossFit Murray is this coming Saturday!  They have announced the categories (below).  WOD's will be released tomorrow (Monday) and we know that the doors will be open @ 7:00am...and first heat @ 8:15.  Registration will most likely be the day of the event. 

The coaches and I want as many Dig Deep athletes as possible to enter...or if not... come out to cheer on those that did enter. 

What does "Scaled" mean?  That means regardless your fitness level, you can scale the WOD/weight to your fitness level and they will rack and stack the finish times by how much scaling was required by the athlete.  I expect to see a HUGE Dig Deep contingency!!!!... we need to come in and represent and throw our weight around!!

- Men's RX+
- Men's RX
- Men's RX Masters
- Men's Scaled
- Men's Scaled Masters
- Women's RX
- Women's Scaled
- Women's Scaled Masters


Tomorrows WOD:

A) Back squat:
     5 reps @ 60%,  3 reps @ 70%  1 reps @ 80%
     5 reps @ 70%,  3 reps @ 80%, 1 rep @ 90%
     5 reps @ 80%,  3 reps @ 90%, 1 rep @ 100%
B) In 12 minutes, complete AMRAP of:
     - 10 Chest to Bar
     - 20 Wall Balls (20/14)
     - 30  Sit ups


Saturday's WOD:

 

Saturday's WOD

“If only you could sense how important you are to the lives of those you meet; how important you can be to people you may never even dream of. There is something of yourself that you leave at every meeting with another person.”  – Fred Rogers

Burning some burgers last night at the box...good times!!!

Today's WOD:

"Daniel"
For time:
50 Pull-ups
400 meter run
21 Thrusters (95/65)
800 meter run
21 Thrusters (95/65)
400 meter run
50 Pull-ups

Yesterday's WOD:

Cookout Friday Night - 5am Class goes to 3 days a week

“To me, there are three things we all should do every day… Number one is laugh. You should laugh every day. Number two is think. You should spend some time in thought. Number three is, you should have your emotions moved to tears — could be happiness or joy. But think about it. If you laugh, you think, and you cry, that’s a full day. That’s a heck of a day. You do that seven days a week, you’re going to have something special.”   — Jim Valvano

Cookout Friday Night

Remember... cookout tonight!!  We will have water....if you want anything else...feel free to bring it. 


5:00am Class

I am happy to announce that our 5am class will be going to 3 days a week effective the week of Monday, May the 5th.  Thanks goes out to Coach Nick for stepping up and dragging himself out of bed at 4:00am one extra day a week! 


Today's WOD:

"MAX OUT FRIDAY"
A) Strength.  Taking 25 min, build to a 1rm Clean and Jerk
B) METCON "Grace"
     For time, complete 30 Clean and Jerks (135/95)
     - rest exactly 2 min...then..
     Complete 150 Double Unders (x2 singles)


Yesterday's WOD:

Clothing drive coming to an end

“It takes no guts to be skeptical, it takes guts to believe. To put yourself on the line. To take action and risk failure and ultimately to succeed.” — Tony Robbins

Clothing Drive coming to an end!

Remember... we are having a clothing drive through the end of this month.  Only 7 days left!!!Shawnee Community College needs our help.  Go clean out your closets...your kids closets...your husbands/boyfriends stuff.  Bring it in to the box so we can help others!!  We have A LOT of donations so far...but there is always room for more! 


Tomorrows WOD:
 
Complete 3 rounds for time of: (30 min time limit)
- 1 Mile Run
- 10 C2B (Chest 2 Bar) Pull-ups
- 10 K2E (Knees 2 Elbows)
- 10 HRPU (Hand Release Pull-ups)


Today's WOD:

Friday Night Cookout! - Friends and Family Day

“Rebellion against your handicaps gets you nowhere. Self-pity gets you nowhere. One must have the adventurous daring to accept oneself as a bundle of possibilities and undertake the most interesting game in the world–making the most of one’s best.”  — Harry Emerson Fosdick

Cookout This Friday!

Remember... we will having our monthly Friday night grill-out this Friday.  The grill will crank up at 6:30 and go until...??   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.  We didn't have any inputs this time.


Friends and Family Day THIS Saturday!

Don't forget... This Saturday at 12:00 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! 


Today's WOD:

A) Strength:  Deadlift
     5 reps @ 50%, 3 reps @ 60%, 1 rep @ 70%
     5 reps @ 60%, 3 reps @ 70%, 1 rep @ 80%
     5 reps @ 70%, 3 reps @ 80%, 1 rep @ 90%
     (The goal is to run each set together as quickly as possible...then you may rest 2 min in
      between sets)
B) During a 10 minute continuously running clock, complete AMRAP of:
     - 1 min max calorie row (damper on 10)
     - 1 min max reps deadlifts (225/175)
     (you must move quickly on and off the rower to make the most use of your time)


Yesterday's WOD:

Remember... Battle of the Boxes!!

“The talent of success is nothing more than doing what you can do well, and doing well whatever you do without thought of fame. If it comes at all it will come because it is deserved, not because it is sought after.” — Henry -Wadsworth Longfellow

Battle of the Box's (May 3rd)

It's coming!!!  Battle of the Box's at CrossFit Murray is just two weeks away!  They have announced the categories (below).  WOD's have not been released yet, but we do know that the doors will be open @ 7:00am...and first heat @ 8:15.  Registration will most likely be the day of the event.

What does "Scaled" mean?  That means regardless your fitness level, you can scale the WOD/weight to your fitness level and they will rack and stack the finish times by how much scaling was required by the athlete.  I expect to see a HUGE Dig Deep contingency!!!!... we need to come in and represent and throw our weight around!!

- Men's RX+
- Men's RX
- Men's RX Masters
- Men's Scaled
- Men's Scaled Masters
- Women's RX
- Women's Scaled
- Women's Scaled Masters

Tomorrows WOD:

20 Min AMRAP:
     3 Wall Walks
     6 Evil Wheels
     9 Box Jumps (30/24)
   * Buy Out - -40 Decline Push Ups w/feet on 20" box *


Today's WOD:

Tomorrow's WOD

Tomorrows WOD:

A) Front Squat (5x5x5). 5 Rds of 5 reps with a 5 second hold at the bottom (135/95)
B) Complete the following work for time (25 min cap)
     - 50 T2B
     - 20 KB Swings (70/53)
     - 40 T2B
     - 15 KB Swings (70/53)
     - 30 T2B
     - 10 KB Swings (70/53)
     - 20 T2B
     - 5 KB Swings (70/53)

Yesterdays WOD:

Saturday's WOD

“Challenge yourself everyday to do better and be better. Remember, growth starts with a decision to move beyond your present circumstances.”  – Robert Tew

 

 

Saturday's WOD:

 

A) Warm up:  Complete the following work EMOM for 5 min:

       - 3 Burpee Pull-ups

       - 3 Thrusters (barbell only)

B) METCON:

     In teams of 2, simultaneously run 800 meters...then...with one partner working at a time, complete:

      (30 min Time cap)  (no work can begin, until both members have completed 800m run)

       - 75 Pull ups

       - 100 Thrusters (100/65)

       - 75 Toes 2 Bar

       - 100 Double Unders (x2 Singles)

 

 

Today's WOD:

 

 

 

 

      

Memorial Day Murph!! - Reminder Last Friday Cookout

“Be so strong that nothing can disturb your peace of mind. Talk health, happiness, and prosperity to every person you meet. Make all your friends feel there is something in them. Look at the sunny side of everything. Think only of the best, work only for the best, and expect only the best. Be as enthusiastic about the success of others as you are about your won. Forget the mistakes of the past and press on to the greater achievements of the future. Give everyone a smile. Spend so much time improving yourself that you have no time left to criticize others. Be too big for worry and too noble for anger.”  -Christian Larsen

Memorial Day Murph!!!

Memorial Day Murph is coming May 24th!!  This is a WORLDWIDE CrossFit event that we conduct every Memorial Day weekend.  This is where crossfit pays tribute to Navy Seal Michael Murphy by doing the WOD Murph!  We will be doing 2 classes...one at 9:00am and one at 11:00..and we are limiting the class size to 20 members.  There will be a spot on the white board starting Friday (tomorrow) to reserve your spot. 


Last Friday Cookout

Reminder....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.


Tomorrows WOD:

A) Strength: Take 25 min to work up to a 1rm "Strict Press"... NO Push Press... No hips!
B) Metcon: In 7 minutes, complete as many reps as possible of the following:
     - 3 Front Squats (135/95)
     - 3 Pullups
     - 6 Front Squats
     - 6 Pull Ups
     - 9 Front Squats
     - 9 Pull Ups
    ...repeat for 7 min.
     (To claim RX, athlete must complete at least through the 15 rep point)
** BUY OUT**  Row 750 Meters

Today's WOD:

Battle of the Box's - Mud Run - Girls Night Coming

"He who attains little, must sacrifice little...he who would attain much, must sacrifice much...he who would attain highly, must sacrifice greatly."  -James Allen

Battle of the Box's (May 3rd)

It's coming!!!  Battle of the Box's at CrossFit Murray is just two and a half weeks away!  They have announced the categories (below).  WOD's have not been released yet, but we do know that the doors will be open @ 7:00am...and first heat @ 8:15.  Registration will most likely be the day of the event.

What does "Scaled" mean?  That means regardless your fitness level, you can scale the WOD/weight to your fitness level and they will rack and stack the finish times by how much scaling was required by the athlete.  I expect to see a HUGE Dig Deep contingency!!!!... we need to come in and represent and throw our weight around!!

- Men's RX+
- Men's RX
- Men's RX Masters
- Men's Scaled
- Men's Scaled Masters
- Women's RX
- Women's Scaled
- Women's Scaled Masters


Mud Run!

Second annual "Mud Madness For The Responders" is coming May 17th!!  This is a 5K challenge with a minimum of 12 obstacles...varying from a 100 foot slide to bog pits to "The Great Wall".  You can have teams up to 8 members...and costumers ARE encouraged.  Come ready to get SLOPPY muddy and have fun.

Dig Deep has one team formed already...and is trying to form another.  If you want to join a team, sign up on the white board at the box.  As soon as we get enough for a second team... we will elect a team captain and have everyone register.


Girls Night Out Coming...

April 24th...Coach Ashlee is planning a GNO...NOT like the last one.  haha...  this one will be more civilized.


Tomorrows WOD:

A) Warm Up:
      400m Run...then...EMOM for 5 min, with an Oly Bar only, complete the following:
      3 Hang Squat Snatch or Overhead Squat (OHS only allowed for new members)
      4 Overhead Lunges
      3 Air Squats
B) METCON: Complete 10 Rds of the following for time: (25 min cap)
      10 Hang Snatch (95/65)
      10 Overhead Lunges (95/65) (may use bumper if necessary)
      100 Meter Run


Today's WOD:

Remember the clothing drive!!!

“Don’t lower your expectations to meet your performance. Raise your level of performance to

meet your expectations. Expect the best of yourself, and then do what is necessary to

make it a reality.” -Ralph Marston

Remember the clothing drive! 

C'mon gang!!  We started out great on the clothing drive...but we are starting to slack.  Its the middle of the month... we have 15 days left to clean out our closets and get those clothes in here. 

Tomorrows WOD:

A) EMOM for 6 mins, with an AMRAP on the 7th min...complete:
     - 3 Deadlifts @ (375/250)
B) Complete AMRAP in 12 mins of:
     - 3 Cleans @ (205/135)
     - 6 Chest 2 Bar Pull-ups
     - 9 Hand Release Push Ups
     (you must get at least 7 rounds to claim RX)


Todays WOD:

Today's WOD

"If you are always trying to be normal...you will never know how amazing you

can be" -Maya Angelou

....just a little Squat Therapy... 

 

 

Today's WOD

A) Warm -up
      "Mini- Annie"
       Run 400M...then, 30...20...10 Double Unders and Sit-ups (x3 for singles)
B) METCON:
     For time, complete the following work:  (25 min time cap)
     - 100 Wall Balls (20/14)
     - 30 Push Press (135/95)
     - 100 Wall Balls (20/14)


Yesterdays WOD:

WOW!!!

“If a thing is worth doing, it is worth doing well. If it is worth having, it is worth waiting for. If it is worth attaining, it is worth fighting for. If it is worth experiencing, it is worth putting aside time for.”  - Jack London

Mustard Seed Ranch

WOW!  This was a great weekend!  Rich Froning's fund raiser was a blast...and our coaches (Mike, Chris and Nick) did great!  I'm glad we had so many members to make the drive to Cookeville to support them.  They also had the chance to see quite a few elite athletes throw around a lot of weight...and maybe...just maybe get re-energized to hit the gym and work on their fitness just a little harder.

Tomorrows WOD:

A) 5-3-1 Back Squats
     5 @ 50% 1rm, 3@ 60% 1rm, 1 @ 70% 1rm
     5 @ 60% 1rm, 3@ 70% 1rm, 1 @ 80% 1rm
     5 @ 70% 1rm, 3 @ 80% 1rm, 1 @ 90% 1rm
    (you can work up to a new 1 rm max after all lifts if time permits)
    (new athletes, work up to a 1rm)
B) AMRAP in 3 rounds @ 3 minutes per round with 1 min rest between rounds of:
     6 HSPU
     9 KB's (70/53)
     (you must total 7 rounds to claim RX)
     (Example: 2+6, 2+6, 2+6 = 7+ 3 RX)


Fridays WOD:

Saturdays WOD:

This Weekend - Clothing Drive

"Be who you are and say what you feel...because those that mind don't matter....and those that matter don't mind"  -Bernard Baruch

Clothing Drive

 

Remember... we are having a clothing drive through the end of April.  Shawnee Community College needs our help.  Go clean out your closets...your kids closets...your husbands/boyfriends stuff.  Bring it in to the box so we can help others!!  We have A LOT of donations so far...but there is always room for more! 


This weekend

In case you didn't know...Coach Mike, Coach Chris and Coach Nick are headed to Cookeville Tennessee this weekend to participate in a competition sponsored by Rich Froning.  If you see them, wish them well and good luck.  Coach Ashlee will be covering the 5:30 and 6:30 class tomorrow, as well as Saturday and Sunday....so get to the box and get your WOD on. 


Tomorrows WOD:

A) In 30min build to a 1RM Thruster
B) For time, complete 3 rounds of the following:
     - 10 Sumo deadlift high pulls (75/55)
     - 15 Snatch grip deadlifts (75/55)
     - 20 Knees to elbows


Today's WOD:

 

Tomorrows WOD

"Survival can be summed up in three words.... Never Give Up.  That's the heart of it...

...just keep trying.  -Anonymous

Tomorrows WOD:

A) Warm Up
B) "TABATA"
     (20 seconds on...10 seconds off.  8rds per exercise)
     - Pull ups
     - Push ups
     - Sit ups
     - Squats

Today's WOD:

Thank You!!

"You cant have a better tomorrow...if you don't stop thinking about today" -anonymous

Thank You!!!

I know this is supposed to be a place for news at the box...upcoming events, etc...but I would be sooo neglectful if I didn't take the time to stop and thank everyone for all their texts, e-mails, facebook messages and face to face "how are you and how is your mom?"  You have no idea how much I appreciate everyone checking on her.  That means so much to me to know that you all care!!  She is doing well...took her first chemo today like a champ!!  It will be a long road for her, but she is strong! 

 

6:30...getting some deadlifts and HSPU's done

Tomorrows WOD:

A) Complete 5 sets of 5 reps of weighted ring dips
B) For time, complete 4 individual rds of:
     800m Run
     * rest 2 min between rds*
     (runs must be +/- 15 seconds of the 1st run.  If not, a 10 burpee penalty per round)


Todays WOD:

Clothing Drive

"To be yourself, in a world that is constantly trying to make you into something else is the greatest accomplishment" -Ralph Waldo Emerson

 

 

Clothing Drive

 

We are having a clothing drive for Shawnee Community College through the end of April.  Go clean out your closets...your kids closets...your husbands/boyfriends stuff.  Bring it in to the box so we can help others!!

 

 



 

Today's WOD:

 

Complete as many rounds/reps as possible in 30 minutes of:

- 5 Deadlifts (300/235)

- 10 HSPU (or 5 wall walks w/5 seconds holds each in the plank position....tight core while holding)

- 15 Air Squats

 

 

Yesterdays WOD:

 



Tuesday Reminder - 2014 Mud Madness 5K

"The struggles you're in today, is developing the strength you need for tomorrow" -unknown

 

Go CATS!!!

 

 

Tuesday Reminder

We will have no morning classes this Tuesday.  The first class of the day will be @ noon.  Sorry for the inconvenience. 


2014 Mud Run!!!

Dig Deep... we have a dog in the hunt!!  We have formed a Dig Deep Mud Run team for the May 17th run in Benton.  We can only have 8 members to a team...so we are going to start a list on the white board at the box.  If you want to be on a team, sign up on the board by the end of this week so we can form more teams!!!  Let's go.... lets represent Dig Deep and get MUDDY!!! 

See the link below for more info.....

https://endurancecui.active.com/event-reg/select-race?e=5205954See More

Tomorrows WOD:

A) Complete 5 sets of 5 reps each of Front Squats @ 80% of your 1rm weight. 
     * rest 2 minutes between sets *
B) For time, complete 4 rds of the following:
     8 Front Squats (185/135) (from the floor)
     10 Chest 2 Bar Pull-ups
     12 KB Swings (70/53)


Saturday's WOD

 

Saturday's WOD

"Great things are done by a series of small things all brought together" -Vincent Van Gogh

 

 

Saturday's WOD:

 

"The Seven"

 

In teams of 2, complete the following for time:

 - 7Rds of:

 - 7 Thrusters (135/95)

- 7 Knees 2 Elbows

- 7 Deadlifts (245/185)

- 7 Burpees

- 7 KB Swings (70/56)

- 7 Pullups

 

 



New Day Care Provider - No Morning Class April 8th

"If you want your dreams to come true... don't oversleep" -Yiddish proverb

 

 

New Day Care Provider

 

We have hired a new Child Care provider at the box.  Her name is Christy Justain.  All the prices will stay the same...but child care fees will not go through me any longer...you will deal directly with her.  Also, all charges will be due the first of every month to help simplify things.  Any questions, feel free to ask me. 

 

 

Tuesday, April 8th

 

Next Tuesday, we will not be open until the noon class.  Sorry for the inconvenience. 

 

 

Tomorrows WOD

 

A) Strength - Take 25 minutes to build up to a 1rm Push Press

B) Metcon - In 7 min, complete as many reps as possible (AMRAP) of:

    - 10 Wall Balls (20/14)

    - 10 Back Rack Lunges (115/85)

 

 

Todays WOD:

 



Different Ways To Push Yourself

"Weakness of attitude, becomes a weakness of character"  -Albert Einstein

Different Ways You Can Push Yourself
 Written by Cody Burgener
 
“I’m tired.” “My body is sore.”  ”The workout is to hard or to easy.”
 
These are just some examples that some, if not all, people go through when they don’t feel like working out.  Everyone has those days, which is totally fine, but what happens when these little self talks start happening on a regular basis?  How do you push yourself to stop being a sissy, and start being the healthy, sexy person that you want to be?  I will be suggesting a couple of ideas on how you can start pushing yourself harder during workouts or even push yourself to just show up to the gym.

My first suggestion is one that I learned from three members of our Invictus family, Tom, Eddie, and Seth.  These guys would do the same workout everyday.  Whoever had the best time or performed the most weight won a point for the day. After each week, they would add the points up and whoever had the lowest score would have to buy the other two competitors a steak dinner. This might not be the exact competition but you get the gist of it.

A similar style to the one I just stated above would be find someone on the board who’s times you are constantly admiring. Your goal every single day should be to demolish that time that your ‘secret idol’ posted.  If you don’t beat it, come in the next day with a hot head, and push yourself harder to inch closer to his or her time.

Another way you can get yourself in the gym is start signing up for any competition that you can do. It can be a local CrossFit competition, marathon, mud run, Ragnar, etc. If you put yourself into a competition, you are going to prepare for that competition, and the only way to prepare for that competition is to get yourself into a gym and push yourself to become a better athlete in your event.

Always set goals for yourself.  It doesn’t matter if its a goal that feels like its a long shot or one that feels that can be accomplished within a couple weeks.  The goals that feel like a long shot are the best ones.  Those are the ones that will keep on pushing you to get into the gym because you will start to see yourself progress closer and closer to that goal.  Plus, you feel like a Dodo if you never even try to accomplish your goal.

Short goals are awesome as well.  Getting that feeling of accomplishing a movement or losing a certain amount of weight is one of the best feeling a human being can have.  Its a feeling that will make you come up with another goal for yourself because you want that bubbly feeling you got last time you succeed in your goal.

These are just some examples that you can use to help push yourself a little harder in the gym.  These goals might not work for everybody, so go out and try to find some that work for you.  Beach season is coming up, so lets start working for the bodies that you want!


Tomorrows WOD:

AMRAP in 15 minutes of:
5 Power Cleans (165/115)
10 Toes to Bar
15 Double Unders
*For an athlete to claim "RX" they MUST complete at least 7 rounds*


Today's WOD:

Tomorrows WOD

A) Strength - Dead-lift
     Set 1 - 5 Reps @ 50% 1 Rm, 3 Reps @ 60%, 1 Rep @ 70%
     Set 2 - 5 Reps @ 60% 1 Rm, 3 Reps @ 70%, 1 Rep @ 80%
     Set 3 - 5 Reps @ 70% 1 Rm, 3 Reps @ 80%, 1 Rep @ 90-100%
     (new athletes...build up to a 1 Rm over same 9 sets)
B) Metcon of 15 - 12 - 9 of:  (10 Min Cap)
     Power Snatch (115/85)
     Box Jumps (30/24)