CrossFit Open (part 2)

"One important key to success is self-confidence.  An important key to self-confidence is preparation."  -Author Ashe

Cole....getting his Turkish Get-Up on.....

CrossFit Open (Part 2)

Ok Dig Deep... we are getting closer and closer to the Open.  So far we have 10 members registered but I am hoping for a few more.

How will the WOD's work?  Starting Thursday, February 27th, CrossFit Headquarters will release a new WOD (see below for an example of how the WOD's are released).  The next day (Friday) we will program that WOD.  ALL the athletes that have signed up for the Open will complete the WOD at the 6:30pm class time.  We will call this FRIDAY NIGHT LIGHTS!!  Each athlete will have their own judge and score sheet.

We would like to get as many Dig Deep members as possible to attend Friday Night Lights so you can scream, cheer, encourage and support our members that are laying it all on the line for these Open WOD's. 

Here is a video of how CrossFit announces each weeks WOD.  This is 13.1...the first WOD from 2013.

Tomorrows WOD: 

A. Five sets of:

    Front Squat (x1 rep)

    Set 1 – 70%

    Set 2 -  75%

    Set 3 – 80%

    Set 4 – 90%

    Set 5 – 95%

    Set 6 – 100+%
    Set 7 - 70% @ Max Reps

    Rest as needed

B. Teams of (3) complete as many reps as possible in 15 min of:

     Row 500 Meters 

    10 Overhead Lunges (45/25) (5 each leg)

    20 Box Jumps (24"/20")

Saturdays WOD:

"Always encourage and help other members, we are a family" - Friends and Family

"Our chief need is someone who will inspire us to be what we know we CAN be." 

-Ralph Waldo Emerson

Always Be Encouraging

Wanting to remind everyone of one of the biggest reasons we do CrossFit.  Family and Community!!!  When we finish our WOD...we don't walk off and socialize with others..we get up...turn around and encourage members still working....all the way to the LAST one.  We care about each other.  We all remember the times when we didn't think we could finish a hard WOD...but someone was there to encourage us...tell us not to quit and to "keep working".   Lets NEVER forget how important that encouragement made us feel....and ALWAYS remember to pass it on to others.  We ARE family!!

Friends and Family Day Tomorrow!!

Remember, tomorrow is friends and family day at the box...starting at 11:00.  Invite your friends to come see what it all about!!

Tomorrows WOD:

        A) Roxanne

        B) Take 15 min to build to a heavy Snatch (for new members (hang power snatch)

             “Open WOD 13.1”

        C) Completing as many reps as possible in 17 minutes of:

            40 Burpees

            75 pound Snatch, 30 reps (power is ok...but not advised if going RX)

            135 pound Snatch, 30 reps

             20 Burpees

            165 pound Snatch, 30 reps

            10 burpees

            210 pound Snatch, as many reps as possible

Dr Terry Wahl

"Our lives are not determined by what happens to us but by how we react to what happens, 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. It is a catalyst, a spark that creates extraordinary results"

Dr Terry....

If you haven't seen this video, Dr Wahl is a Neurosurgeon, who acquired Multiple Sclerosis (MS).  This is her story of how she beat the fatal disease... by a healthy diet.  

Today's WOD:

A) 20 Minute Mobility Session

B) In 12 Min complete AMRAP

   1000m Row

      -then-

   25 Wall Balls (20/14)

    50 Situps


Yesterday's WOD:

No 3:30 Class Tomorow - Overhead Squat

"Set your sights high....the higher the better...then expect them to happen and they will" 

 -Eileen Caddy

Our recent Fundamentals grads!!  Show them some love and LOTS of encouragement.  

We all remember how the first few weeks can be!  

NO 3:30PM CLASS TOMORROW (THURSDAY)

Overhead Squat Form

Since we did Overhead Squats yesterday...the coaches have been doing some discussion on good form vs bad form.  Apparently me having you roll your shoulders forward to "lock out" the shoulder is an outdated school of thought.  Now, they teach you to simply square the shoulder off and press out.  See the link below for a good CrossFit Headquarters Training piece.

http://library.crossfit.com/free/video/CFJ_ChadCoachesKayla_SnatchStanceGrip_Dave4.mp4


Tomorrows WOD:

A. Take 10 min to build to a med-heavy Clean and Jerk
     (Power Clean is ok)
     (rest as needed)
B. AMRAP in 5 min of:
     Power Snatch (x 10) (115/75)
     Box Jumps (x 20) (30"/24")
     (rest 5 min)
C. AMRAP in 5 min of:
     Push Press (x 15) (115/75)
     Toes to bar (x 15)
     (rest 5 min)
D. For Time:
     75 Double Unders (x2 singles)
     20 KB Swings (70/53)
     75 Double Unders (x2 singles)
     20 KB Swings (70/53)
   
Today's WOD:

Paleo Party Update

"The world is so fast, that there are days when the person who says "it cant be done"...is interrupted by the person doing it" 

Hard to see...but this is how Dig Deep does a WOD in the dark...lights out version.
Did someone use the wrong light switch?

Paleo Kickoff Party (Update)

Dig Deep... Our 50 Day Paleo Challenge will kick off with a Paleo party on 1 February with a party at the box.  Like last time, we will all be bringing our favorite Paleo dish and sharing it with the rest of the Dig Deep family.

The white board has been turned into a large menu soon so everyone can sign up for what they will be bringing...that way we don't have too many of one thing main dishes...deserts, etc

Tomorrows WOD:

A. In 12 min complete 3 sets of:

   Halting Snatch Deadlift x 2 reps @ 8111 (8 seconds from floor to full extension - 1 second

   at the top..1 second down..1 second at the bottom)

   Rest 2 minutes between sets

B. Take 12 minutes to build to a med-heavy to heavy Snatch

C. Three sets each for time, of:

    Row 500 Meters

    20 Burpees over bar

    Rest 3-minutes

Todays WOD:

Tomorrows WOD

"You only get out of life what you put into it" -Ethel Merman

Tomorrows WOD:

A) Five sets of:

    Push Press (1.1.1) (from the floor...full clean into the front rack.  tap and go as much as

    possible between reps)

     (Build heavy as you go..keeping good form and full extension)

      Rest 2 minutes in between sets.  

B)  “Open WOD 13.3”

      Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (men..20lb to 10’ / women..14lb to 9’)

90 Double-unders (x1 singles)

            30 Muscle-ups

Todays WOD:

Junior Beasts - CrossFit Open Info (Part 1) - Paleo Party

"When you are working on something exciting that you really care about, you don't have to be push.  The vision only pushes you" -Steve Jobs

"Junior Beasts"

Ok Mom's and Dads... we haven't forgotten about you.  We are buying the new kids equipment...preparing the kids WOD's...etc....but we also want to do this right..and we just aren't there yet.

As we were working on the details we realized that we wanted...no we NEEDED...to hear from you!  You are our customers and we need your feedback to make this program great for our kids.  We are holding a meeting on February 9th @ 2:00pm for any parent that is interested in having their children (ages 3-11) participate in our kids fitness program...PLEASE attend.


What should I expect from the CrossFit Open (Part 1)

More than 138,000 normal...everyday athletes participated in the 2013 CrossFit Open last year....there will undoubtedly be more this year.  This is a huge COMMUNITY event in the CrossFit world.

The first WOD will be released by CrossFit on Thursday, February 27th....the last WOD will be released 5 weeks later on Thursday, March 27th.  After each WOD is released, the athletes have until the following Monday @ 5:00pm PST to complete and post their scores to their personal CrossFit login site.

We will be accomplishing the WOD's as part of our normal programming, each Friday. Any athlete that is registered in the Open CAN accomplish the weekly WOD's as many times as they want...in an attempt to get a better score.

More to come in Part 2.....


Paleo Kickoff Party

Dig Deep... Our 50 Day Paleo Challenge will kick off with a Paleo party on 1 February with a party at the box.  Like last time, we will all be bringing our favorite Paleo dish and sharing it with the rest of the Dig Deep family.

We will turn the white board into a large menu soon so everyone can sign up for what they will be bringing...that way we don't have too many of one thing main dishes...deserts, etc

Also we will be bringing board games and having some fun with each other.  I don't think we will be able to afford a jumpy castle this time...beside...its a little chilly outside.

No alcohol this time...not even Nor Cal Margaritas.  Bring your games..so we can get our grub on and then sit around and have some fun. 

Date/time:  February 1st... 5:30 at the box.  Dig Deep will supply water, plates, utensils, tables, etc.

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 - 1 rep @ 95 - 105% of 1 RM

    Set 5 - 1 rep @ 95 - 105% of 1 RM

     *Rest 90 seconds between sets.  

     * New members (60 days or less) will work on proper form first, with no more than 
        (45/35) in weight.  Trainer can increase that amount as athlete qualifies with form.

B)  AMRAP in 12 min of:

    5 Overhead Squats (from the floor) (135/95)

    10 Wall balls (20/14)

    20 Double unders (x 3 singles)

    40 Sit ups

Saturdays WOD:

Burpees - Open Gym - CrossFit Gear

"The key is to keep company with people who uplift you...whose presence calls out your best!" 
-Epictetus

Why are we doing so many Burpees??

No.. no one has asked yet, but before they do. I thought I would let you know whats going on.  For the last 3 years of Open competition, "Burpees" have been part of a WOD.  They are, like it or not, a basic, functional and great overall body move.  So...since CF thinks they are so good that they put them in the 2011, 2012 and 2013 Open.... I think we need to get plenty of practice in.

I have noticed a significant number of people doing their burpees with a more difficult jump than necessary.  When you do a burpees and jump with a very narrow stance, it put pressure on your toes and that means you thighs will get A LOT of abuse and burn out quickly as well as stress your lower back.  However, if you jump from the floor with a stance wider than your hands...almost wide squat stance, it will lower the stress on your lower back AND work your glutes and quads.  You will notice that it is easier and more efficient.

See the below video on how to be more efficient in your burpees.

What is Open Gym??

 I was approached by a newer member today and asked to explain "Open Gym".  Good question!  Often..as coaches, we take for granted the more common phrases we use in CF...this is one of them.

Open Gym at Dig Deep is anytime a formal class is not in session.  We are open from 6:00am - 7:30pm...so if there is NOT a class in session, then that free time is considered "Open Gym".

Who can attend Open Gym?  Not everyone!!  Open Gym is a privilege that is reserved for UNLIMITED members only!  It allows them extra time to come in...do additional work...get advice from trainers and get stronger faster.

One exception...is the Sunday, 1pm - 4pm Gym Time.  ANY member can attend this session regardless of their membership level.


For Sale Cross Fit Gear!

We have 5 Rougue Speed Ropes... $25.00

4 AB Mats .... $35.00

Dig Deep Hoodies... $50.00

Tomorrows WOD:

“OPEN WOD 13.4”

A) Take 15 minutes to complete the following: (athlete can go at own pace)

    - 3 sets of 3 rep full cleans @ no more than 75% of 1 RM clean  

    - 3 sets of 5 - 10 Toes to bar

B) Complete as many reps as possible in 7 minutes following the rep scheme below:

    3 Clean and jerks (135/95)

    3 Toes-to-bar

    6 Clean and jerk (135/95)

    6 Toes-to-bar

    9 Clean and jerk (135/95)

    9 Toes-to-bar

    12 Clean and jerk (135/95)

    12 Toes-to-bar

           15 Cleans & Jerk...etc..etc…

    This is a timed workout. If you complete the round of 15, go on to 18.


Todays WOD:

Hoodies...Jump Ropes and AB Mats are here!!

"It is NOT a successful climb, unless you enjoy the journey" -Dan Benson

New Merchandise for Sale:

I was asked to order more hoodies...as well as AB Mats and Jump Ropes.  I have them ALL in stock.  Come get them while they last.  This WILL BE THE LAST Hoodie order we place for this year!!

Tomorrows WOD:

A. In 20 min complete the following, DeadLift

   1. 5 reps

   2. 3 reps

   3. 1 rep

   4. 5 reps

   5. 3 reps

   6. 1 rep

   7. 5 reps

   8. 3 reps

   9. 1 rep

   Rest as needed between sets. Go heavy as good form dictates here and have fun!

B. Complete five sets each for time of: (15 min time cap)

   5 Toes to Bar

   15 Burpees

   25 Double-Unders (x3 singles)

Todays WOD:

CrossFit OPEN is HERE!! - Paleo Kick-off Party

"DISCIPLINE is the refining fire by which "talent" become "ability"! -Roy Smith

 

 

(DIG DEEP WILL HAVE NORMAL HOURS ON THURSDAY, JANUARY 16TH)

 

 

THANK YOU!

 

Dig Deep....Wow!!!  First, I apologize for putting you all in danger of getting sick.  I did not realize I was that bad.  I rarely get ill...and when I do, its a good one.  When I went to the clinic on Monday, the doc said I was in no condition to take care of myself and wanted to admit me to Baptist....but I talked her out of it by explaining my mother was a retired RN and waiting for me in the lobby.  I truly appreciate all the well wishes I received from you all...it was nice know I was missed at the box.  I am all good now...the break from the box was...well...needed I think.  My head is clear and ready to get back to work. 

 

 

CrossFit Open is HERE

Ok Dig Deep.. the open is here...  go to http://games.crossfit.com/about-the-games/the-open and sign up.  Be sure to select "CrossFit Dig Deep" as you affiliate. 

As I mentioned earlier... I would like to see as many people as possible register.  Below is a snap shot of last years 5 weeks of wods.  Are there "some" things that you might not be able to do...yea...maybe...but this was last year and why should that stop you from trying??  It's not about "making the Games"...its about being better and stronger than you were yesterday...pushing your boundaries...competing in life....and having FUN with your life!!!  Don't live your life wondering "what if"??  

Men:
Week 1... 40 Burpees and 30 Snatches @ 75lbs
Week 2... 115lb Shoulder to Overhead(press...push press.. snatch...whatever), 115lb deadlift and box
                 jumps.
Week 3... Wallballs 
Week 4... Clean and Jerk (135lb) and Toes To Bar)
Week 5... Thrusters (100lb) and Chest to Bar Pullups

Women:
Week 1... 40 Burpees and 30 Snatches @ 45lbs
Week 2... 75lb Shoulder to Overhead(press...push press.. snatch...whatever), 75lb deadlift and box
                 jumps
Week 3... Wallballs
Week 4... Clean and Jerk (95lb) and Toes To Bar)
Week 5... Thrusters (65lb) and Chest to Bar Pullups
 We will start doing the Open WODs from last year (2013) soon, so we can be ready for the 2014 season.  Regardless if you sign up or not, we will be doing the Open WODs here at the box, so why not participate and have fun. 

As I mentioned above, all the WOD's will be done at Dig Deep and judged by your coaches.  If you wish to be a judge, you will need to take the "Judges Course" on line and bring the completion certificate to me (D. Mac).  https://oc.crossfit.com/

More info to come....BUT....I want everyone to get prepared...we need as much participation as possible.  This is such a BLAST!!


Paleo Kickoff Party

Dig Deep... Our 50 Day Paleo Challenge will kick off with a party on 1 February with a party at the box.  Like last time, we will all bring our Paleo dish and share it with the rest of the family.  We will tunr the white board into a large menu soon so everyone can sign up for what they will be bringing...that way we don't have too many of one thing. 

Also we will be bringing board games and having some fun with each other.  I dont think we will be able to afford a jumpy castle this time...beside...its a little chilly outside. 

No alcohol this time...not even Nor Cal Margaritas.  Bring your games..so we can get our grub on and then sit around and have some fun. 

Date/time:  February 1st... 5:30 at the box.  We will supply water, plates and utensils.


Tomorrow WOD:

A. Five sets of:
     Power Clean x 1.1.1 (minimal rest between reps)
     Rest 2 minutes between sets
B. 100 reps for time, of: (as soon as you reach 100 reps your time stops)
     1-minute Row for Calories
     2-minute Squat Clean (155/105 lbs.)
     3-minute Wall Balls (20/14 lbs. ALL to 10 ft.)
     Shoulder to Overhead (155/105 lbs

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 



Paleo Potluck/Game Night - Kids Fit is Coming

"The difficult can be done immediately...the impossible takes a little bit longer" -George Santayana

Paleo Potluck/Game Night

Dig Deep... we need to push our Paleo Party and Challenge one week further to February 1st.  The nutrition seminar date will remain the same...but the Paleo Challenge/Party will start one week later.  As the title says, the party will be PALEO only...no alcohol...not even Nor Cal Margaritas.  Bring your games..so we can get our grub on and then sit around and have some fun. 

New date/time:  February 1st... 5:30 at the box.  We will supply water, plates and utensils. 

Kids Fit is Coming!!

We are still working out the details, but we are shooting to start the first week of February.  We "think" classes will be at 4:30 on Tuesdays and Thursdays.  Parents...please e-mail me at dennis@crossfitdigdeep.com and let me know if those days and times work for you. 

Tomorrows WOD:

A. Three sets of:
     Snatch x 1.1.1 (minimal rest between reps...none if possible)
     Rest 2 min between sets
B. For max reps:
     60 seconds of Snatch (155/105 lb)
     30 seconds of Pull-Ups
     Rest 2 minutes and 30 seconds
     60 seconds of Snatch (135/95 lb)
     30 seconds of Pull-Ups
     Rest 2 minutes and 30 seconds
     60 seconds of Snatch (95/65 lb)
     30 seconds of Pull-Ups
C. Buy Out - 

     2 Sets of GHD Sit-ups x 10-15 reps
      Rest as needed


2014 CrossFit Open

"Motivation will ALWAYS beat mere talent" -Norman Augustine

2014 CrossFit Open is HERE!

What is the CrossFit Open?  It is when the CrossFit community worldwide does 1 WOD per week for 5 weeks, logs their results on line so they can see how they compare to their peers world wide and within their designated region.  Bottom line...its a world wide CrossFit competition and 100% of CrossFit athletes are encouraged to attend.  No matter if you are new to the sport or a 5 year veteran....you should be competing.  http://games.crossfit.com/about-the-games/the-open


We will start doing the Open WODs from last year (2013) soon, so we can be ready for the 2014 season.  Regardless if you sign up or not, we will be doing the Open WODs here at the box, so why not participate and have fun. 


How do you participate?  If you participated last year, you can simply use that login.  If you are new to CrossFit as most of you are, then you need to create an account.  New registration begins January 15th.  Here is the link  https://games.crossfit.com/cf/login?returnTo=2Fcompetition&flow=games .   In the past, the registration had a $20 fee.  No big deal right? 


As I mentioned above, all the WOD's will be don't at the box and judges by your coaches.  If you wish to be a judge, you will need to take the "Judges Course" on line and bring the completion certificate to me (D. Mac).  https://oc.crossfit.com/


More info to come....BUT....I want everyone to get prepared...we need 100% participation.  This is such a BLAST!!




Tomorrows WOD:


In teams of three, with only one person working at any time, complete the following for time:


50 Hang Power Cleans (155/105 lbs)
100 Front Squats (155/105 lbs)
150 KB Swings (70/53 lbs.)
200 Burpees

"Houston...We have a problem!!!" - Schedule Reversal - Barbell Club - Lone Survivor

"Everyone should experience defeat...you learn a lot from it"  -Lou Holtz

Houston...We have a problem!!!


Dig Deep family...I want to apologize to you. 


I take my responsibilities very serious...and as a coaching staff....we are dedicated to doing what is BEST for each and every one of you!!


We told you that if you sign up with Dig Deep, we will give you the best workout possible (and we do)…told you that we will train you to do the exercises correctly and safely (and we do) and told you that we will only make class a 60 minute time period.....and we failed miserably at that....over and over. 


There are a lot of reasons for this, the biggest one is our passion for teaching and wanting you to be the best you can be!!   We realize that you have a life and responsibilities outside of CrossFit and we want CrossFit to help you balance life, not add stress to it. 


We are looking at many different fixes to stay on schedule and to get you in and out within your 60 minute window.  We are trying to shape one that will work best for everyone and will be ironed out in a few days. 


Lastly.... I want to encourage each of you to NEVER be afraid to speak up (to me or any of your coaches) if you see an area that we can be better at.  Again, we as a training staff are accountable to you...our members...our family. 


D. Mac




Schedule Change


I am not too big of a man to admit when I was wrong.... Closing from 1-3 just doesn't work.  We will revert back to the previous schedule of Open Gym during that time period. 




Barbell Club


Barbell Club is full.  Coach Mike will be getting in contact with everyone as soon as possible.




Lone Survivor!!


Don't forget about our movie night this Saturday @ 7:05 in Paducah. 


Tomorrows WOD:
A. Five sets of:
Front Squat x 2 reps (from the rig)
(starting at 50% 1RM, build over the 5 sets)
Rest 2 minutes between sets
B. Five sets of:
Clean & Jerk x 1 rep
Rest 2 minutes between sets
* buy out... Row 1000m with damper on 8*

2014 CrossFit Open - Lone Survivor Movie - 270 CrossFit for Cancer WOD

"Don't wish it was easier...wish you were better"

2014 CrossFit Open is HERE!

What is the CrossFit Open?  It is when the CrossFit community worldwide does 1 WOD per week for 5 weeks, logs their results on line so they can see how they compare to their peers world wide and within their designated region.  Bottom line...its a world wide CrossFit competition and 100% of CrossFit athletes are encouraged to attend.  No matter if you are new to the sport or a 5 year veteran....you should be competing.  http://games.crossfit.com/about-the-games/the-open


We will start doing the Open WODs from last year (2013) soon, so we can be ready for the 2014 season.  Regardless if you sign up or not, we will be doing the Open WODs here at the box, so why not participate and have fun. 


How do you participate?  If you participated last year, you can simply use that login.  If you are new to CrossFit as most of you are, then you need to create an account.  New registration begins January 15th.  Here is the link  https://games.crossfit.com/cf/login?returnTo=2Fcompetition&flow=games .   In the past, the registration had a $20 fee.  No big deal right? 


As I mentioned above, all the WOD's will be don't at the box and judges by your coaches.  If you wish to be a judge, you will need to take the "Judges Course" on line and bring the completion certificate to me (D. Mac).  https://oc.crossfit.com/


More info to come....BUT....I want everyone to get prepared...we need 100% participation.  This is such a BLAST!!




Lone Survivor Movie


If anyone is interested, we are going to be going "in mass" to see the movie "Lone Survivor".  This movie is about Lt Michael Murphy (MURPH)....that died along with all but one of the men in his unit on a mission in Afghanistan.  We do a WOD to honor him and his men (MURPH) every Memorial Day. 


We will be attending the 7:05 movie this Saturday Night.  It would be nice if we could get a nice group of folks to see it together.  If you intend on going, buy your tickets in advance and show up at least 30 minutes...if not 45 minutes early for the movie.  I will try to get there an hour early and hold a place in line so we can sit by each other. 


Bring plenty of tissues....




270 CrossFit WOD for Cancer


270 is holding fundraiser WOD this Saturday @ 11:00am.  The WOD is free, however they ARE accepting donations to help families that have children with cancer.  I will be going, and I encourage you to go and participate and donate if you see fit.


D. Mac




Tomorrows WOD:


A. 3 sets of:
    500m Row
    Rest 3 min between sets
B. "Cindy"
    Complete as many rounds in 20 minutes as you can of:
    5 Pull-ups
    10 Push-ups
    15 Squats
OR
   "Mary"
     Complete as many rounds in 20 minutes as you can of:
     5 Handstand Push-ups
     10 One legged squats, alternating
     15 Pull-ups




Today's WOD:

Tomorrow WOD

"I hated every minute of training, but I said "don't quit, suffer now and spend the rest of your life as a champion" -Muhammad Ali

A. Three sets, not for time, of:
     15′ Rope Climbs x 1-2 ascents
     L-Sit x 30 seconds
     Alternating Pistols x 20 reps

B. Six sets of:
     Hang Clean + Clean
     Rest 2 minutes
C. 4 sets for times, of:
     5 Squat Cleans (185/125 lbs.)
     10 Handstand Push-Ups
     15 Chest-to-Bar Pull-Ups
     20 Double-Unders
     Rest 3-minutes


Tomorrows WOD

"You will get what you want...when you stop making excuses on why you don't have it"

Tomorrows WOD:

A) Complete 3 sets of:
3-Position Snatch
(high hang, mid-thigh, floor)
Rest as needed
B) Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%
(be as explosive as possible on the ascent out of the bottom of the squat)
Rest 2-3 minutes between sets
C) AMRAP in 5min of:
 - Burpees over bar

Dig Deep Is CLOSED! (Monday, Jan 6th), Homebound WOD

DIG DEEP is CLOSED!

I hate to do this, but with the bad weather and slick roads...it seems only prudent.  I can't and won't have a member taking a risk on the roads, just to get a WOD in.  I have put a WOD below, if you want to get a good 20 min of work in. 

Home Bound WOD:

AMRAP in 20 min:
- 10 Hand Release Push Ups
- 20 Sit ups (with AB mat if you have it...if not, put a couch pillow under your back)
- 30 Air Squats (with weight if you have something handy to hold)

Tomorrows WOD

"You cant build a good reputation...on what you PLAN on doing"  -Henry Ford

Tomorrows WOD:

 A. Three sets, not for time, of: (20 min max)
      Double-Unders x 30-50 reps
      Muscle-ups x 4-6 reps (No MU, work C2B Pull-ups)
      Handstand Push-ups x 10-12 reps

B. Take 15 minutes to build to a heavy Split Jerk.
     (let feel dictate your weight)
     (rest as needed)

 C. For time:
      10 Muscle Ups (x3 Ring Dips)
      20 Over Head Squats (75/55)
      30 Hand Stand Push Ups

New Years Day WOD - Must Read Info - Food Donation Burpees

"The mighty oak was once a tiny nut..... that simply stood it's ground!!"

 

New Years Day WOD!! 

It was so GREAT to see the nice turn out for our 2014 New Years Day WOD.  I know everyone was surprised at to see Murph on the board...but what a better way to start the new year than doing arguably one of the hardest WODs we do.  Now you know that you can do anything!!!  Bring it on 2014!!



2014 Group Class Schedule

REMINDER!!  We will be changing our class schedule for 2014.  The following is the new list of classes offered.

Monday - Friday
6:00am, 8:30am, 12:00, (CLOSED from 1:00-3:00) 3:30pm, 4:30pm, 5:30pm & 6:30pm
Monday and Wednesday ONLY
5:00am
Saturday
9:00am & 10:00am
Sunday
1:00pm - 4:00pm (Open Gym for all members)


New Fundamentals Class!!!

Members... you have set a record for new athletes signed up for fundamentals.  Because of this large number, we are breaking classes into groups of 6.  1 instructor for every 6 students....and we will have 8 classes offered this month.  One class at 11:00am and one at 7:30pm...each Monday.  The class will still be 5 days long, which means it will run from Monday thru Friday of each week. 

As you already have...please help us get max enrollment for this January.  

FOR NEW YEARS ONLY.... Fundamentals will be $99. Your $99 pays for both fundamentals and 2 FULL MONTHS of "UNLIMITED" membership.


Food Drive....day to Burpee up!!

Well.... I think I can speak for Nick... I was NOT looking forward to this day.  However, Nick was a bigger man.  He did Murph and followed it up with his 135 Burpees.  Here is a short video of Nick and I. 

Tomorrows WOD:

A. Three sets, not for time, of:
     Rebounding Box Jumps x 10-12 reps
     Alternating Pistols x 20 reps (10 each leg)
     Turkish getups x 3-6 (each arm)
B. Deadlift
    Set 1 - 10 reps @ 45-50%
    Set 2 - 10 reps @ 50-55%
    Set 3 - 8 reps @ 65-75%
    Set 4 - 6 reps @ 75-80%
    Set 5 - 4 reps @ 80-85%
    Rest 3-minutes between sets. Must use Neutral Grip.
C. Every minute on the minute, for 5-minutes:

    6 Deadlifts (275/185 lbs.)

    12 Box Jumps (24/20)


Todays WOD: