Headless Horseman Volunteers!!! Barbell for Boobs!!

"Overcome the notion that you must be regular....it robs you of the chance to be extraordinary"


Yesterday WOD:
A) 20 Min to accomplish 5 sets of 3 position Snatch (try to get 5# heavier than 12 Sept)
     (floor, mid thigh, high hang)
     (rest 2-3 min)
B)  In 10 min, complete:
      30 Over Head Squats (135/95)
      (in remaiing time, accomplish AMRAP of:)
      - 7 Burpees
      - 7 Pull Ups


Headless Horseman Volunteers

We still need more volunteers to help out with the competition at our box next Saturday!  Also.. I hope everyone comes out to watch and cheer!  The competition will start @ 8:00am...athletes will start arriving at 7:00am.  There is a sign up sheet bfor volunteers by the WOD board.  Come on.... support you box and it's competition. 

We also have room for competitors.  Its a partner wod...one male and one female...if you want to compete, just let me know and I will get you a partner. 


Barbell for Boobs!!!

I would LOVE to see 100% of Dig Deep participate in this very important event.  What is this?  Barbells for Boobs is a non-profit organization, that raises money so women who cant afford to get a mammogram can get one.  Early detection of breast cancer is what it's all about.  The originator of the event had a good friend get turned away by the hospital, because she was "too young to get breast cancer @ 24"...she paid for it herself...and she DID have breast cancer. 

If you plan on accomplishing the WOD on October 26th at 10:00, (we plan on it being a partner wod), I want you to log onto www.barbellsforboobs.org and register as a fundraising athlete...then when it asks you if you want to "join a team"...select "CrossFit Dig Deep" from the drop down menu. 

I have put a sign up sheet on the white board so we can track who all is coming to the wod. 

Barbells For Boobs

OUR MISSION

TO SAVE LIVES THROUGH THE EARLY DETECTION OF BREAST CANCER, REGARDLESS OF ONE'S AGE, GENDER OR ABILITY TO PAY.

Barbells for Boobs is a non-profit organization that provides funding to pay for breast cancer detection services as a last resort for thousands of people who don't qualify for assistance elsewhere.  Our aim is to help anyone that needs it, anywhere, whether they are male or female, no matter what their age or situation in life.

 

Oct 4th, 2013

 

 

Oct 5th, 2013

 

 

Oct 7th, 2013

 

 

Oct 8th, 2013



Paleo Carbs Talk and Barbell for Boobs

DAY 6 OF THE PALEO CHALLANGE


Life takes on new meaning when you become motivated, set goals and charge after them in an unstoppable manner"
Les Brown

Paleo Carbs

I guess I shouldn't have labeled that "Paleo Carbs"...there is no such category really.  Well, not that I know of.  So... many of you are very shocked at how much weight you are losing in the first few days.  From your Coaches perspective, that's not at all surprising.  Let me tell you why. 

As I mentioned yesterday, we (me included) have had sugar, rice, bread (loaves of bread), buns, sandwiches, breakfast rolls, dinner rolls, danish, biscuits, pasta, etc, etc).  All of these carbs were originally intended to be a CHEAP (inexpensive) filler.  We didn't have a middle class...we had the have's and have-not's...and the have not's needed something cheap to fill their bellies....so rice and bread it was.  However, our bodies are not made to digest the sheer volume of starches and simple carbs we put into it....so....we get wider. 

Now....during this 50 day challenge, you are not allowed to have those foods, you NEED to replace those simple carbs with complex carbs.  Vegetables!!!!  The formula is simple but it will vary from person to person.  40% Carbs, 30% Protein and 30% healthy fats.  I am willing to bet, most of you are more like... 50-60% protein, 20% Carbs and 20% healthy fats.  You MUST get plenty of vegetables. Your body will burn the protein quickly and you will loose weight quick...but it wont stop. 

Experiment... find the balance that is good for you.  You should be eating vegetables with EVERY meal...in some shape or form.  Plus...eat a salad as a snack during the day.  You need to replace all those "filler" foods with healthy foods.  EAT! 


Barbell For Boobs!

Since October is Breast Cancer Awareness month, Dig Deep will be running the "Barbell for Boobs" fundraiser on the 26th of this month.  That is a Saturday.  This is a world-wide CrossFit fundraiser to help raise awareness of and fight breast cancer.  "Save a pair".   I will get the donation page ASAP.

D. Mac

 

Oct 3rd, 2013

"Why do I feel so tired on Paleo?" & Headless Horseman Challange

DAY 5 OF THE PALEO CHALLANGE!!!


"Our lives are not determined by what happens to us...but how we react to what happens to us, not by what life brings to us, but by the attitude we bring to life.  A positive attitude causes a chain reaction of positive thoughts, events and outcomes.  A catalyst...a spark, that created extraordinary results." 

Yesterdays WOD:
A) 15 min to build a heavy Snatch (full squat)
B) 15 min to build a heavy Clean and Jerk (full squat)
C) 3 sets of front squats (x2)
(The weight of A, B & C should build on each other)


 Why am I so tired on Paleo?

This is a very common side effect for the first 3 days to a week of starting the Paleo diet.  Why?  Because we have trained your body's to live off of SUGAR!!  ....and now we have taken that instant (fattening) energy away.  As I said in the Nutrition Seminar...it's in everything from Ketchup, the processed meats to more obvious things like soda.  The more you lived off of sugar before Paleo, the more your body is dependent on it and the longer it will take to get off it.  As I said, the norm is 3 - 7 days. 

All of these diseases are known to be caused by refined are man made sugars.  obesity, cancer, diabetes, heart disease, liver disease, depression, Parkinson's disease and Alzheimer's.  All have steadily increased over the last 100 years do to the increased consumption of sugar.  

Headless Horseman Challenge

Headless Horseman is quickly approaching (October 19th) and we need volunteers!!  Please sign up to help out so this event goes as smooth as possible.  The sign up board is in the box by the white-board.  The event will last from 8:00am - about 4:00pm with a break for lunch.  This is a GREAT time...it will totally pump you up watching all the athletes push their limits. 

 

Oct 1st, 2013

 

 

Oct 2nd, 2013

What is Paleo? Update to Saturday Party

"People of mediocre ability often achieve outstanding success because they don't know when to quit.  Most men succeed, because they are simply determined to.  Perseverance means you fail 19 times...but succeed the 20th"

George E. Allen


Yesterdays WOD:
A) 15 Minutes to work on "3" skill moves. 
     2 of the 3 will be Wall walks and kipping progressions.
B) "Angie"
     Perform the following for time:
     100 Pullups
     100 Pushups
     100 Situps
     100 Squats


What is Paleo? 

First of all, Paleo is NOT a diet.  A diet restricts the quantity of food you intake.  Paleo is a LIFESTYLE.  Paleo is what you put in your mouth...not really the quantity.  Paleo is the healthiest way to eat.  A balance of protein, carbohydrates, fats and nuts/seeds.  It allows your body to function the way it was meant to function.  Be eating ONLY clean foods, you are eliminating processed foods that are filled with chemicals and words that most of us cant pronounce...much less spell. 

All of these refined foods, trans-fats and SUGAR are at the core of many...many increasingly popular diseases we face today...obesity, cancer, diabetes, heart disease, liver disease, depression, Parkinson's, Alzheimer's, etc, etc, etc.  All of these have steadily increased since the agricultural revolution and the curve is growing faster and faster. 

Is it more expensive to buy a chicken breast with your spinach salad for lunch that the McDonalds value meal???  Yes... yes it is....but how do you put a price on adding 20 plus years to your life?  Not just 20 more years...but years of healthy...fulfilled life where you are not living off and machines or out of a wheelchair?  I'm not being melodramatic...look around...this stuff is real.

This Sunday, we are starting our first of many Paleo Challenges.  This challenge is NOT intended to be "pass or fail".  Many of you will have moments of weakness and eat a piece (or two) of little Johnny's birthday cake....and that's OK!  When you fall off, get right back on.  Every time you stumble...get back up and keep trying.  It's not the end of the world. 

I have created and Paleo Support Group via Facebook.  I am pretty sure I have everyone accounted for.  Please let me know if  I left any one off. 

Here is a great story about Paleo....  http://www.paleoplan.com/2013/09-16/paleo-success-story-xxxl-to-m-shirts/


Update to Saturdays Party

A few reminders about our Party this Saturday....
- Party starts at 4p....ends at 10p
- Everyone should be bringing a main dish, side dish or desert...we are a family...and this is a family style party. 
- Dig Deep will be providing about 2 dozen burgers as my main dish, plastic utensils, paper plates, napkins, tables and some chairs.
- You might want to bring your own chairs....just in case. 
- We will have a jumpy castle for the kids (and adults)
- We will have a couple corn hole games
- We will have water...but if you want anything else, please bring it with you.
- Remember... if you plan on drinking, HAVE A PLAN.

Lastly, we would appreciate anyone that wants to hang around after to help clean the box up.  :-) 

25 Sep 13

 

Party & Headles Horseman Challange

"Some people want it to happen...some people wish it would happen....other MAKE IT HAPPEN"

Michael Jordan


Yesterday's WOD:
A) 5 Sets of (3) position Cleans and 1 Jerk
    (floor, mid thigh and hang)
    * rest 2 minutes between sets
B) 5 Rounds for time of:
     - 20 Kettle Bell swings (70/53)
     - 10 Push Press (115/75)
    * rest 2 minutes between sets


Saturday Non-Paleo Party

Only left until our Pre Paleo Party. This Saturday (28th) from 4:00pm - 10:00pm.

Feel free to bring any friends or family.

Fundamentals members... You better be there so you can meet and greet everyone.

Dig Deep will be burning some burgers (a couple dozen...that's my main dish) and providing the plates and utensils.  If everyone brings their favorite main dish, side dish or dessert, we should be all set.  

Yes, Alcohol is allowed...however, I expect everyone to "Have A Plan!!!" Have a designated driver or be prepared to call a taxi. In other words...I expect everyone to be responsible!!!

Can kids come?? Absolutely! I am looking into a jumping castle of some sorts. No promises, depending on how pricey they are.

The party will start at 4pm and stop @ 10pm.

This is our 1st Dig Deep gathering. I hope EVERYONE plans to attend...so we can meet each other...socialize and really build a good foundation for our CrossFit community in Paducah!

 

Headless Horseman Challenge

 

Headless Horseman Halloween Challenge is October 19th! Teams are starting to fill up. Flyers should be at all the local boxes by now....ask your coach for more info.

If ANYONE wants to do this competition...but needs a partner...let me know. We will try our best to get everyone a partner.

I NEED MEN TO DO THIS COMPETITION!!!!! I have experienced CF ladies that need partners. Come on guys... s...tep up!!!

So far, the following teams are registered:

- Nicholas Dues and Connie Dolack
- Denver Moss and Lindsey Smith
- Jacob Hayes and Kelly Lanham
- Nick Jones and Katie Hollowell
- Nick Singler and Holly Turner
- Jeremy McCord and Angie McCord
- Brooke McCord and Dylan Pledger
- Keith Williams and partner TBA
- Casey Looper and NEEDS PARTNER
- Tori Elrod and Zach Tkach
- Sandy Lomeli and NEEDS PARTNER

Past WOD's

 

2 Sep 2013

 

3 Sep 2013

 

4 Sep 2013

 

5 Sep 2013

 

6 Sep 2013

 

9 Sep 2013

 

10 Sep 2013

 

11 Sep 2013

 

12 Sep 2013

 

14 Sep 2013

 

16 Sep 2013

 

17 Sep 2013

 

18 Sep 2013

 

19 Sep 2013

 

20 Sep 2013

 

21 Sep 2013

 

23 Sep 2013

 

24 Sep 2013

 

 

 

Early Closure Next Friday and Saturday

"If we did all things we are capable of doing, we would literally astound ourselves." 

Thomas Edison

29 August 13
A)  Front Squat
      3 reps @ 80% of 1RM
      2 reps @ 85-90% of 1RM
      1 rep @ 90-95% of 1RM
      5 reps @ 60-65% of 1RM
      5 reps @ 65-70% of 1RM
      5 reps @ 70-75% of 1RM
      5 reps @ 75-80% of 1RM
      5 reps @ 80-85% of 1RM
       - rest 2 min between sets-
B)  3 Rd AMRAP.  In 3 min intervals, row 500m, with remaining time, complete max C2B pull-ups. 
      - rest 3 min between rds.


Early Closure next Friday and Closed Saturday

I hate to announce this but it is a necessary event.  Dig Deep will close early on Friday the 6th at 1:00pm and not open on Saturday the 7th.  I wish there was a "Plan B"...but being the only coach, I suppose it has to happen.  This is the weekend that Mike, Chris and Ashlee are headed to Chi-Town to take their CrossFit Level 1 training course and subsequent exam and I want to support them in this. 

 

29 August 13

Holliday Hours - New Equipment

"I have worked too hard and too long to let anything stand in the way of my goals.  I will not let my teammates down and I will not let myself down!"  Mia Hamm


28 August 2013
A) 5 sets of:
    - Hang Power Cleans x 2-3 "unbroken" reps
    - Rest 2 minutes between sets
B) 3 Rounds for time of:
     15 Hang Power Cleans
     15 Burpees
     - REST 5 Minutes -
     5 Rounds for time of:
     35 Double Unders (x2 for singles)
     200m run


Dig Deep Labor Day Holliday Hours

Dig Deep will have a revised schedule for the Holliday.  It will be the same as our normal Saturday hours.  9:00am and 10:00am  and we will close at 12:00. 


New Equipment Coming

I ordered more ladies bars and a GHD (Glute Hamstring Developer).  When this arrives (tomorrow), "No One" can use with without first being trained by a staff member.  Currently, that is only me...but soon it will be Chris, Ashlee and Mike also.  See below for a picture. 

 

GHD

 

 

28 August 13

Jump Ropes - Labor Day - Paleo Challange

"The trouble with not having a goal in life...is that you can spend your entire time running up and down the field, but never score."  Bill Copeland

August 26th
A)  5 Sets of:
      Deadlifts @ 70-80% of 1 RM (1.1 tempo)
      Rest 20 seconds
      Tall box jumps @ 70-80% of 1RM (1.1.1 tempo)
      Rest 1 minute
B)  Back squats
      Set 1 - 5 reps @ 80% of 1 RM
      Set 2 - 3 reps @ 85-90% of 1 RM
      Set 3 - 1 rep @ 90-95% of 1 RM
      Set 4 - 10 reps @ 70-75% of 1 RM
      Set 5 - 8 reps @ 75-80% of 1 RM
      Set 6 - 6 reps @ 80-85% of 1 RM
      Set 7 - 4 reps @ 85-90% of 1 RM
      - Rest 2 Min between sets
* Buy Out* 3 Sets of 25 AB mat sit ups

August 27th
"The Great 48"
   *Buy In*  4 Wall Walks
    - 48 Mountain Climbers
    - 48 HR Push ups
    - 48 Overhead Squats ((75/55)
    - 48 KB Swings (55/35)
    - 48 Walking Lunges (45/25)
    * Buy Out* 8 Sets of 4ea Toes 2 Bar

Jump Ropes

As all of our members know... I love to do jump ropes and squats.  It does the legs good!  I had a baseball coach that told me "Dennis, you cant just practice AT practice...to get better, you must put in the time".  He was right!  If you're going to get better at jump ropes, you have to put in your time.  I have a high quality Rogue jump rope for sale here at the box. If you don't pick up one from here...you NEED you own so you can practice at home.  The more time you put in, the stronger your calves will become and the better your technique.  See the attached video on working your doubles. 

 

 

Dig Deep Labor Day Holliday Hours

Dig Deep will have a revised schedule for the Holliday.  It will be the same as our normal Saturday hours.  9:00am and 10:00am  and we will close at 12:00. 


Nutrition Seminar and Paleo Challenge 

The dates are set...

Nutrition Seminar - September 14th
Non - Paleo Cook out/Blow out - September 28th
50 Day Paleo Challenge begins - September 29th 

The nutrition Seminar will be on Saturday, the 14th of September from 1:00pm - 2:00pm (longer if there are lots of questions).  I will provide packets of information to get everyone started.  Basic info, how-to, a few recipes, etc, etc.  You should bring paper and pen(s) to take notes as necessary and a chair to sit on.  The seminar is FREE to all Dig Deep members.  If possible, no children...the info is important and we won’t have day care.   

Non-Paleo Cook Out will be on September 28th...from 4:00pm - 10:00pm.  Dig Deep will be burning some burgers, but everyone that participates will need to bring their favorite side dish or main dish to show off.  As we get closer to the date, I will have a sign up list so we have a good balance.  Yes... bring the kids... Yes...you may have alcohol...BUT...I expect everyone to be responsible and plan ahead with a designated driver.   

Paleo 50 Day Challenge will kick off the day after our blow out...September 29th.  With the nutrition challenge on the 14th, this gives everyone 2 weeks to take all the necessary steps so they are prepared.  There will be a $20 buy in to participate in the challenge.  WHY the money Dennis??  Well...that's a great question.  The $20 is actually for the "I survived the 50 Paleo Challenge" t-shirt after we are done...but... it also raises the level of commitment to the challenge.  In my eyes, if you are willing to spend the $20...you are serious about losing weight AND getting HEALTHY!!  We will have a sign-up sheet for this as well...with that sheet, I will create a PALEO Support Group on Face Book so we can all feed (no pun intended) on each other’s idea and recipes.  As you come across a great recipe, you can (and should) post the recipe and a picture of the great bacon wrapped meal  (LOL)... Bacon goes with anything. Just an FYI. 

 

26 August 13

 

 

27 Aug 13

31 Hero's....Labor Day Schedule...Nutrition Seminar and Paleo Challenge

"The craving for equality will express itself either in a desire to bring others down to our own level...or as a desire to raise ourselves up along with everyone else."  Friedrich Nietzsche


August 23rd WOD:
A) 12 Min to accomplish "3" Rds of the following: 
     - L-Sit (20-3- sec)
     - Handstand Push Ups
     - Rope Climbs (2-3)
B) 15 Min to build to a 1 Rep Max Jerk
C) 5 Rds for time of:
     - 5 Deadlifts
     - 10 Bar-over-Burpees

August 24th:
A) EMOM for 9 Min Clean (x3)
     - Min 1-3 = 75 - 80% of 1Rm
     - Min 4-6 = 80 - 85% of 1Rm
     - Min 7-9 = 85 - 90% of 1Rm
B) In partners, complete the following for time:
     * Buy In* 100 Double Unders
     - 10 (each partner) Overhead Standing Lunges (45/25)
     - 20 Burpee Box Jumps (20")
     - 30 Overhead Squat (95/65)
     - 40 KB Swings (53/35)
     - 50 Pull Ups
     - 40 KB Swings (53/35)
     - 30 Overhead Squats (95/65)
     - 20 Burpee Box Jumps (20")
     - 10 (each Partner) Overhead Standing Lunges (45/25)


31 HERO's WOD

This Saturday is the 31 HERO's wod.  This is an annual event to honor the 30 Hero's that died in combat on August 6th, 2011 along with their military working dog.  I URGE everyone to attend if possible!!  

The WOD will take place @ 8:30am and 10:00am.  Please sign up at the box, or text me @ 331-3731 to let me know what time you will WOD. 


AMRAP 31 minutes (As Many Reps As Possible)

 8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a bumper plate (45/25). Once Partner #2 returns from the run, Partner #1 will grab the bumper plate and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps completed.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom


Dig Deep Labor Day Holliday Hours

Dig Deep will have a revised schedule for the Holliday.  It will be the same as our normal Saturday hours.  9:00am and 10:00am  and we will close at 12:00. 


Nutrition Seminar and Paleo Challenge 

The dates are set...

Nutrition Seminar - September 14th
Non - Paleo Cook out/Blow out - September 28th
50 Day Paleo Challenge begins - September 29th 

The nutrition Seminar will be on Saturday, the 14th of September from 1:00pm - 2:00pm (longer if there are lots of questions).  I will provide packets of information to get everyone started.  Basic info, how-to, a few recipes, etc, etc.  You should bring paper and pen(s) to take notes as necessary and a chair to sit on.  The seminar is FREE to all Dig Deep members.  If possible, no children...the info is important and we won’t have day care.   

Non-Paleo Cook Out will be on September 28th...from 4:00pm - 10:00pm.  Dig Deep will be burning some burgers, but everyone that participates will need to bring their favorite side dish or main dish to show off.  As we get closer to the date, I will have a sign up list so we have a good balance.  Yes... bring the kids... Yes...you may have alcohol...BUT...I expect everyone to be responsible and plan ahead with a designated driver.   

Paleo 50 Day Challenge will kick off the day after our blow out...September 29th.  With the nutrition challenge on the 14th, this gives everyone 2 weeks to take all the necessary steps so they are prepared.  There will be a $20 buy in to participate in the challenge.  WHY the money Dennis??  Well...that's a great question.  The $20 is actually for the "I survived the 50 Paleo Challenge" t-shirt after we are done...but... it also raises the level of commitment to the challenge.  In my eyes, if you are willing to spend the $20...you are serious about losing weight AND getting HEALTHY!!  We will have a sign-up sheet for this as well...with that sheet, I will create a PALEO Support Group on Face Book so we can all feed (no pun intended) on each other’s idea and recipes.  As you come across a great recipe, you can (and should) post the recipe and a picture of the great bacon wrapped meal  (LOL)... Bacon goes with anything. Just an FYI.   

OK team... so there are the Cliff notes of what is coming soon.  Make your plans...reserve those dates.

D. Mac

 

23 August 13

 

 

24 August 13

A little catching up to do....

"Adversity does not build character....it reveals it"   James Lane Allen

 

I want to apologize for taking so long to update the blog.  It's not oversight or lack of effort, simply so many things going on while building up the box.  Don't misunderstand...I wouldn't trade this for the world.  I love what I am doing and Love all our Dig Deep members!! 

(See below for past wod pics)

Past 2 weeks?

A lot has gone on in the past two weeks....quick recap, then I will move on. 

- Welcoming 15 new members to our CrossFit family
- Starting and graduating our first Fundamentals class
- Adding 3 more Fundamentals class to the calendar ) one is full and the other two are filling
- Remodeling the box for better flow
- Organizing our first Nutrition class
- Getting ready for our September 28th Box Party
- Organizing the "Paleo Support" Page on FB
- Planning our late October surprise "Event"
- Planning our late November surprise "Event"
- Finalizing and taking delivery of our first run of CF Dig Deep box shirts
- Designing the second CFDD shirt
- Adding Yoga to our services...updating the web site
- Wishing I had an office and we had showers.....daydreaming about the move to a bigger place.  :-)

Of course all of this is taking place while the daily WOD's are being programmed and 7 classes a day are happening.  As you can see, this has been a happening place. 


First Fundamentals Class Graduates!!! 

Our first class has graduated!!  Good looking group!  Please join me in congratulating them and welcoming them into the group class effective immediately. 

 

(Before WOD)

 

 

(After WOD)



September Challenge:

Be getting ready for the September box challenge.  The fun will be to complete as many as burpees as possible in 4 minutes.  This is NOT about strength...it's about who has the better cardio...and conditioning.  A lot plays into this...some strategy and DIET!  My bet is, the better diet will prevail.  I haven't decided what the winning prize will be....but rest assured, it will always be worth the effort.


Past WOD Pics 

 

12 August 13

 

 

13 August 13

 

 

15 August 13

 

 

16 August 13

 

 

17 August 13

 

 

19 August 13

 

 

20 August 13

 

 

21 August 13

 

 

22 August 13

31 HERO's WOD

"Tomorrow is the most important thing in life.  It comes to us at midnight very clean.  It's perfect when it arrives, and it puts itself in our hands and it hopes that we learned something from yesterday"  John Wayne

Yesterday's WOD:

8 August 2013

AMRAP:
1 Min Row (damper on 5)
2 Min Wall Balls (20/14) (11/10)
3 Min Kettle Bells (70/53)
4 Min Wall climbs
3 Min Kettle Bells (70/53)
2 Min Wall Balls (20/14) (11/10)
1 Min Row (damper on 5)


31 Hero's WOD

On August 31st, CrossFit Dig Deep will be completing the 31 HERO's WOD.  I hope we have MAX participation for this WOD.  More details as we get closer.  We will be practicing rope climbs until them...be sure and by your long (knee high) socks and keep them with your CF stuff. 

The 31 HERO's WOD is accomplished annually in honor of the 30 military members and their working dog that died in combat August 6th 2011.  We honor them and their sacrifice to us and our country. 

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps.

This WOD is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom

 

Rams Football and Mind Body Acct

"In order to succeed, you must first be willing to fail"  Anonymous

Yesterdays WOD:

7 August 13

Strength:
Deadlift - 3, 3, 3, 3, 3

Met-Con
21 - 15 - 9 Rep/rounds for time of:
Deadlifts (275/185)
Box Jumps (30/24)


Mind Body Account

Wanted to remind everyone that regardless of how you elect to pay for your monthly membership (cash, check, manual CC payments or auto CC payments), I would still like all members to have a Mind Body Acct.  Please use the below instructions to set one up. 

ONE ACCOUNT PER FAMILY 1) Click on the "Mind Body" above.  That will take you to our site login
2) One the right side, use the "New To Our Site" and type in your FIRST and LAST name.  (hit NEXT)
3) Input a) contact info, b) login and password & c) add any family members that also attend Dig Deep with you. 
4) When all filled out, hit "CREATE ACCOUNT". 
5) On the next page, In the middle column you will see "BILLING INFORMATION".  Hit "Edit" and input the Credit/Debit Card you want to associate with your membership.  This card will be used to pay your membership, purchase t-shirts, etc, etc.  Anything you buy here at the box.
6) Once the billing info is done and family members (that attend dig deep) are input, you are done with the software.
7) Lastly, send me a text, e-mail, Face Book IM, etc telling me what date to use to set up your auto pay. 

Any questions...please give me a shout. 


Rams Football Seats

More info to follow, but Dig Deep might be purchasing a group of 16 tickets for the Rams SEASON OPENER on September 8th vs. the Arizona Cardinals.  If this goes down, it will be a box not open air seating in the 200 level... not 300 or 400 level.  These seats are just above field level.  Again...more to follow, but if you are interested, let me know and reserve that date!! 

 

7 August 13

Yoga - September Fundamentals

"In the middle of all difficulty...lies opportunity"  Albert Einstein

WODs:

August 2, 2013

21-18-15-12-9-6-3
Strict Pull-ups
HSPU's


August 3, 2013

Partner WOD
AMRAP in 20 Min
400m Run
10 Toes 2 Bar
20 KB Swings (53/35)
30 Sit Ups
40 Box Jumps (24/20)


August 5, 2013

Strength:
Thrusters - 3, 3, 3, 3, 3

WOD
"Jackie"
For Time:
1000m Row
50 Thrusters (45/35)
30 Pullups

August 6, 2013

For Time:
50 Power Cleans (155/105)
EMOM 20 Double Unders


Yoga is Coming

We will be starting Yoga soon.  We are going to try it 4 days a week and go from there.  Ashley Koster is our instructor and soon to be Level 1 CrossFit Trainer.  Classes will be:

Monday - 9:45 - 10:45 (with childcare available)
Wednesday - 9:45 - 10:45 (with childcare available)
Tuesday - 4:15 - 5:00 (no childcare)
Thursday - 4:14 - 5:00 (no childcare)

Check out our website for pricing and call Ashley @ 816-7864 or e-mail ashleekoster@gmail.com


9 September Fundamentals

The September 9th class is full and we have started a waiting list.  Everyone that is currently in the class must come to the box and pay for your class to reserve your seat. 

 

August 2nd

 

 

August 3rd

 

 

August 5th

 

 

August 6th

 

August 5th Fundamentals Class

"Courage is the discovery that you may not win...and trying when you know you can lose"  Tom Krause

WODs:

31 July 13
A) Weighted Pull-ups 1, 1, 1, 1, 1, 1, 1

B) For Time:
     2 Rounds of:
     20 Back Squats (BW)
     800m Run


1 August 13
A) 15 Min to work on skill work
     (L-Sit, HSPU, Kipping PU, T2B, Pistols, etc)

B)  5 Rounds for time of:
      - 20 Dead lifts (135/95)
      - 20 HR Push Ups
      - 10 Dead lifts (135/95)
      - 10 HR Push Ups


August 5th Fundamentals Class

Its time!!!  So excited to be teaching all these new members about CrossFit.  Remember, class starts at 7:00pm on Monday, Tuesday and Thursday.  It will last one hour.  If you can, show up a little early, (6:30 or so) so you can see what the 6:00pm class is doing.  I have water and small towels...so if there is anything else you feel like you will need, then bring it along.  If you haven't paid for the class yet, be prepared to get that out of the way.  Clothing:  simple gym clothes are fine.  Running style shoes are ok...DONT go purchase new shoes just for this class....unless they are Reebok Nano's.  I will explain that more when we meet.  The class will be roughly 25% academic and 75% hands on. 

See ya soon  (D Mac)

1 Aug 13

 

 

 



 

31 July 13