Thanksgiving Hours - Hoodies/Wraps - 2 Hour Mobility Clinic

" Give thanks for a little...and you will find a lot"

Tomorrow WOD:

Complete as many rounds as possible in 20 min of:

       40 Sit Ups

      - THEN-

       3 Rounds of:

       5 Pull Ups

       10 Push Ups

       15 Squats

Thanksgiving Hours

I have posted this once before...but I made a change and wanted to make it had a special heading on the Blog so everyone is sure to see it.  I did change the hours on the 27th so everyone that has a normal work day can get their WOD in.  We will have the following hours during Thanksgiving time frame:
Wednesday the 27th (Normal Hours)
Thursday the 28th (Closed)
Friday the 29th (1-4...open gym only)
Saturday / Sunday  (Normal Hours)


Hoodies/Wrist Wraps

Hoodies - - I have closed the request for hoodies.  So now I will be placing the order.  However, the order comes to $1,600+ and I cant pay that in advance.  So, If you ordered a hoodie, I need you to pre-pay for it please.  They will be $40 each. They are nice hoodies...just like the shirts were a nice shirt.  I don't do stuff cheap.  I expect this to be uncomfortable for some of you to pay and not know if you will like it...I know...I am the same way.  If when they come in, you don't want it, I will refund your $$.  I hope that is a agreeable.   Please try to take care of this by very early next week so I can get the ball rolling.  It's COLD outside!!
Wrist Wraps - - I ordered 30 of these and only 8 are left.  If you are interested, get it soon! 


2 Hour Mobility Clinic

We need to move the mobility clinic from this coming Sunday to Dec 1st.  Too many conflicts arose. Sorry.  The clinic is free, but we do have a max of 12 people.  Please sign up at the box.  Again, Sunday, Dec 1st, from 1-3 at the box.  This will be focused on using a roller, softballs, lacrosse balls, and other items. 

One World 5K Run & Super City HERO WOD

 

"At the center of your being, you have the answer: you know who you are and you know what you want"

 

 

Tomorrow WOD:

 

A) Take 15 min to build to a 1rm Snatch

B) Take 15 min to build to a 1rm Clean

C) 4 sets of Front Squat (x 1rep)

   *rest 2 minutes*

 

 

5K Run and HERO WOD @ SuperCity CrossFit

 

 Yes, we have (2) events this weekend. 

As you all know, we have our 5K One World Aids Run to support a very worthy cause as well as advertise that Paducah has a CrossFit box.  The race starts at 9:00am and registration ends at 8:15...so you should probably be there NLT 7:00 - 7:15 to park, register and stretch.  We will have our CFDD booth set up, so if your running, come by and say hi.  If you are volunteering, please be there by 7:30am.  I will be there earlier to set up the tent and start the water for the hot chocolate. 

....we ALSO MUST support Super City CrossFit as much as we possibly can. They are doing a HERO WOD....no, not a CrossFit Hero WOD...but a WOD to support one of their own HERO's. 

Jared Bullock (a member of SCCF) was seriously injured November 13th in Afghanistan. This WOD is to raise money for him and his family during this very difficult time. 

If you are planning on attending the 5k race, it will be over by 9:00 - 9:30.  The SCCF WOD starts at 11:00am.  Plenty of time to relax...recover and get to Metropolis and support Jared and his family.  I will be there...I hope you all find the time in your busy schedules to make this happen!!!

Super City CrossFit
214 West 7th St
Metropolis, Illinois

We will still have our normal hours (9:00am and 10:00am) for all those members that can't make it to Metropolis. 

20 Nov 2013

 



 

5K This weekend!!!

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

 

 

Tomorrow WOD:

 

A)  Three sets, not for time of:

     - Chest to Bar Pull-Ups (10-12 reps)

     - Double Unders (x 30 Reps)

     - Rings Dips (8-10) or Muscle Ups (2-3)

B)   AMRAP in 15 min of:

     - 10 Burpees

     - 15 Wall Balls (20/14lbs) (10ft/9ft)

     - 20 Regional Style Box Jumps (24”/ 20”)

C)  Buy Out - 2 sets of 50 ab mat sit ups

 

 

5K "One World Run" (Run for Aids)

Remember everyone...we have a community event coming up this next weekend (Nov 23rd) in Bob Nobel Park.  It would be great if everyone can try to support it.  Registration is at 8am.  You can register on "Active.com" or register at the event that morning. 

This is a 2-fold event for us.  1) You can run the race, wear your Dig Deep t-shirt, get a little exercise and show your CrossFit colors....and 2) We will have a tent set up with our CFDD banner.  We will be handing out hot chocolate and answering the "What Is CrossFit" question.  We will have 5x7 cards made up to hand out to everyone...encouraging them to come the next Saturday to our free intro class at the box.  We "might" do a little fun wod there in the park...we will see how the weather holds up.

Come on out and support your box! 

 

 





Paleo Results - Wrist Wraps - Hoodies

 

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

 

 

Tomorrows WOD:

 

A) Four Sets of Jerk Balance Practice(x3)

    Climbing weight as you go

    Rest 2 min between sets

B) Six sets of:

    - Split Jerk x1 rep @ 80-90%

      Rest as needed

C) EMOM for 12 min…

    - 2 unbroken “touch and go” Power Cleans

    - 2 Muscle Ups (5 Ring Dips)

* REMINDER.... Dig Deep will only be open until Noon on the (27th)...closed on Thanksgiving Day (28th) and open from 1-4 only on the (29th).
 

 

Paleo Results

 

Well, the 50 day challenge is over and hopefully we all have a better appreciation for eating "clean".  I also hope you ALL have the word "DIET" out of your system and now agree that Paleo is truly NOT a diet...but a way of life.  You can eat all you want, just so you eat clean, fresh foods with NO salt or sugar.  Pretty simple really. 

 

One question I was asked many times was "I started losing weight soon...then it quit.  Why?"  I am willing to bet this happened to a lot of you (even the men, but they didn't step on the scales to check so much) and you got frustrated, even a little agitated.  My advice to everyone is to STAY OFF the scales!!!  Eat clean....get to the box and WOD hard and let the weight take care of itself!!! 

 

What is happening is that your body immediately drops a significant portion of your unneeded fuel (fat)...then, as you continue to workout, you start replacing that fat with muscle.  Muscle weighs MORE than fat.  See below...

 

Casey Looper is a great example.  She only lost 4lbs of actual body weight...but she also dropped 3 sizes in her pants...not to mention her shirt sizes.  Sooo how is that possible?  Because she gained muscle!  She was gracious enough to send me her pics and show everyone.  She looks GREAT!!!!   Good job Casey!!!

 

Before on the left...After on the right (as if you needed me to tell you)

 



 

 

Wrist Wraps and Hoodies

 

Wrist Wraps are in.  I was only able to buy 25 pair, so be sure and get your soon.  $25 each...same price as on-line but these are our own "Dig Deep" wraps!  They look great!  We also received another shipment of Rogue jump ropes. 

 

Hoodies...  The cut off for placing your order is this Wednesday.  The sign up sheet is by the white board.  Speak now or forever hold your peace. 

 

 



 

 

18 Nov 2013

 

 

Brookport Donations - Run for Aids - Thanksgiving Food Drive

" Life isn't about FINDING yourself...life is about CREATING yourself"  George Bernard Shaw



Tomorrows WOD

A) Back Squat…

   Set 1 - 5 reps @ 75% of 1 rm

   Set 2 - 3 reps @ 85% of 1 rm

   Set 3 - 1 rep @ 90% of 1 rm

   Set 4 - 1 rep @ 95% of 1 rm

   Set 5 - 1 rep @ 95-105 of 1 rm

   Set 6 - 3 reps @ 90 @ of 1 rm

   * rest 3 min between sets*

B) EMOM for 20 min complete:

   - 4 Power Snatches (about 60% of 1 rm)

   - 8 KB Swings (70/53)

C) 3 sets, not for time of GHD sit ups

Brookport Donations!!

If anyone would like to give any blankets, cases of water, non-perishable food donations, etc, etc to Brookport...as I understand it, the First Baptist Church in Brookport is the place to take them.  (700 Pell Rd, Brookport)  I know information is still coming in...and I will do my best to keep posting info here on the blog. 


5K "One World Run" (Run for Aids)

Remember everyone...we have a community event coming up this next weekend (Nov 23rd) in Bob Nobel Park.  It would be great if everyone can try to support it.  Registration is at 8am.  You can register on "Active.com" or register at the event that morning. 

This is a 2-fold event for us.  1) You can run the race, wear your Dig Deep t-shirt, get a little exercise and show your CrossFit colors....and 2) We will have a tent set up with our CFDD banner.  We will be handing out hot chocolate and answering the "What Is CrossFit" question.  We will have 5x7 cards made up to hand out to everyone...encouraging them to come the next Saturday to our free intro class at the box.  We "might" do a little fun wod there in the park...we will see how the weather holds up.
Come on out and support your box! 


Thanksgiving Food Drive

As most of you know, we have our Thanksgiving Food drive going on.  There are A LOT of homeless and jobless people in our community that need our help.  I am encouraging everyone to bring in a non-perishable food item to donate each time they wod.  Its not a lot to ask to make sure people who are hungry don't go without. 

To encourage this, we are hold a coaches competition.  The coach with the MOST food in their basket is required to work that food off and do 3 burpees for every item collected.  The second place coach has to do 1 burpee for every item collected.  The 3rd and 4th place coach have no such fun. 

The Blog Is Back!

"Believe in yourself!  Have faith in your abilities! Without a humble and reasonable confidence in your own powers...you cannot be successful or happy."  Norman Vincent Peale

The BLOG Wins!

For the last few months, I have been trying to decide which method is better for disseminating information to everyone.  I used the BLOG for a while...used Facebook for a while and even did both simultaneously.  It seems like the BLOG is the most reliable way to get info to out to everyone.  With FB it is hit or miss that everyone sees the news.  With that being said, we will begin using this media to post ALL (100%) of our CFDD information.  FB will be used ONLY to post pics and public items like new Fundamentals classes. 


WOD Postings

Beginning 1 Dec....or as soon as possible, I will begin posting the daily WOD's no later than 6:00am the morning of the workout.  I have to admit, I am a bit hesitant that this will cause "some" athletes to not come do the work....however, I guess we will see who wants to get fit.  The reason I am posting it early, is so you all can have an opportunity to look up the work to be performed and come to the box better prepared.  I know I speak for all the coaches...we want you ALL to succeed....so the better you are mentally prepared...the better your workout will be. 


Dig Deep Christmas Party!!!!

As most of you know, we have made reservations as Patti's on Dec 15th @ 7:30pm for our box Christmas Party.  We are limited to 48 seats and so far we have 33 committed.  If you wish to come, please sign up on the clip board at the box.  As soon as all the seats are taken, we must close the list. 

Girls Night Out! 

Coach Ashlee is organizing a girls night out on Dec 7th.  More details to follow.  As of now, we have two vans available with designated drivers for both vehicles.  The goal is to find fun places to go (Purple Toad Winery, etc) and give the ladies a time to bond without worrying about driving.  Please contact Ashlee with questions.  We will post info as it come available...but let Ashlee know NOW if you want to be included. 

This months WODS....

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