Tomorrows WOD

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

-Colin Powell

Day 11 of 50 of the Paleo Challenge!!!  Stay strong...and eat CLEAN!! 

Love this picture....no excuses.  Doing work!

Tomorrows WOD:

A. Two sets, not for time, of: (10 min cap)

      Double-Unders x 30-50 reps 

B. Front Squat

   Set 1 – 5 reps @ 60%

   Set 2 – 3 reps @ 70%

   Set 3 – 2 reps @ 80%

   Rest 60 seconds between above sets

   Set 4 – 1 rep @ 90%

   Set 5 – 1 rep @ 90-95%

   Set 6 – Max reps @ 85%

   Rest 2 minutes between sets

C. Four rounds for time of:

    15 Pull Ups

    15  Hand-Release Push-ups

    15  Box Jumps (24/20)

Today's WOD:

Tomorrows WOD:

Tomorrows WOD:

A. 4 sets of: (building as you go)(15 min cap)(no letting go of the bar during a rep)

     Hang Snatch + Snatch

     Rest 2-minutes

B. 4 sets of: (build as you go) (10 min cap)

     Snatch x 1 rep

     Rest 2-minutes

C. Four rounds for time of:

     15 Hand Stand Push Ups

     30 Wall Ball Shots (20/14 lbs)

     60 Double-Unders

Todays WOD:

CrossFit Open WOD's

"Believe that you can run farther or faster. Believe that you're young enough, old enough, strong enough, and so on to accomplish everything you want to do. Don't let worn-out beliefs stop you from moving beyond yourself."

-John Bingham

CrossFit Dig Deep and the 2014 Open!

18 Days Left until the 2014 CrossFit Open...

There is still time to register!!  Dig Deep has 11 members ready to throw some weight around!

We will be doing the weekly Open Workout during our regular group classes on Fridays (6:00am, 8:30am, Noon, 3:30pm, 4:30pm, and 5:30pm).  ALL the Athletes that are competing in the Open will complete their weekly WOD on Friday @ 6:30pm.  ONLY the Open athletes will be doing the 6:30 session!!!

Each Open athlete should show up early to be completely stretched out and warm.  They will not be warmed up by a coach prior to their WOD.

I URGE ALL Dig Deep members to be at the 6:30pm session to cheer on the Open Athletes.  They will need the atmosphere to be just like a competition....screaming...yelling...loud....so they can and will push their selves to the limit!!

If an Open athlete can not make it to the Friday night session to be officially judged, the WOD can be accomplished on Sunday during Open Gym.  This MUST be coordinated through Dennis prior to Friday night.

The Open athletes CAN do the weekly WOD more than once...however...for most, I would encourage only completing it once and going all out.  There will be circumstances that I would support completing the WOD more than once.

Lastly, DO NOT FORGET TO plug in your scores by Monday! You must submit all scores by 5:00pm Pacific Time.  DO NOT wait till the last minute, because in the past CrossFit has had issues with their website, and with 100,000+ participants... I'd put the blame on you for trying to post so late!


Tomorrows WOD:

A. Back Squat (20 min cap)

   Set 1 – 3 reps @ 70%

   Set 2 – 2 reps @ 80%

   Set 3 – 1 rep @ 85%

   Set 4 – 1 rep @ 90%

   Set 5 – 1 rep @ 95%

   Set 6 – 1 rep @ 95+%

   Rest 2 minutes between sets

B. For time: (25 min cap)

   15 Overhead Squats (135/95 lbs.)

   15 Pull-Ups

   15 Thruster (135/95 lbs.)

   15 Pull-Ups

   15 OHS

   15 Pull-Ups

   15 Thrusters

   15 Pullups

    ** Buy Out**

   3 sets of 10 GHD sits ups or 25 Ab Mat sit ups

Saturday's WOD:

Tomorrow's WOD

"Destiny is not a matter of chance, it is a matter of choice; it is not a thing to be waited for, it is a thing to be achieved." -William Jennings Bryan

Tomorrows WOD:

(See August 8, 2013)

AMRAP:

1:00 Row for Cals (damper at 5) (1 cal = 1 rep)

2:00 Wall Balls (20/14) (11/10)

3:00 KB Swings (70/53)

4:00 Wall Climbs

3:00 KB Swings

2:00 Wall Balls

1:00 Row for Cals

Todays's WOD:

Tomorrows WOD

"The world isn't interested in the storms you encountered, but whether or not you brought in the ship." -Raul Armesto

Jezek asking himself "This hurts...why in the hell am I doing this?"

Tomorrows WOD:

A. Three sets, not for time, of:

     Roll to Candlestick (x 8-10 reps)

     Wall Climb (x 2-4 reps)

B. Take 20-minutes to build to a heavy snatch.

      rest as needed

C. Three sets of:

     Glute-Ham Raises x 3 reps

     Rest as needed

     GHD Sit-Ups x 15 reps

     Rest as needed

Today's WOD:

"Junior Beast" -

"Life's challenges are not supposed to paralyze you, they're supposed to help you discover who you are." -Bearnice Reagon

"Junior Beasts"

A reminder of the upcoming meeting this Sunday!

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.


Tomorrows WOD:

A. Complete as many rounds and reps as possible in 6 minutes of:

     4 Power Cleans (185/125)

     8 Toes-to-Bar

     - Rest exactly 4 minutes, and then -

B. Complete as many rounds and reps as possible in 6 minutes of:

     5 KB Swings (70/53 lb)

     10 Wallballs (20/14) (10/9)

      - Rest exactly 4 minutes, and then -

C. For time:

      150 Double Unders (x3 Singles)


Todays WOD:

Dig Deep is Open! - New Fundamentals Class

"Just because Fate doesn't deal you the right cards, it doesn't mean you should give up. It just means you have to play the cards you get to their maximum potential." -Les Brown

Dig Deep is Open

If you can safely get out of your house...driveway and road...come get your WOD on.  


New Fundamentals Class

Paducah.... we weren't going to have a "Fundamentals" in February...but the demand is just to great...soooo it's ON!!! 

Class will Start Monday, February 9th and class size WILL BE LIMITED to the first 8 athletes to sign up AND pay. 

Fundamentals is a 9 day course that last one hour per session and runs Monday, Tuesday and Thursday @ 7:30pm. An athlete MUST attend EACH of the 9 classes to successfully graduate. Graduation of Fundamentals is required in order to participate in regular CrossFit group classes.

The cost of the program, PLUS 3 months of UNLIMITED membership is $199. (cash, check or charge due before your first class). This is a GREAT DEAL. You get a 3 month UNLIMITED membership for $199.... that is normally $270 for the same 3 months.

If you don't absolutely LOVE CrossFit at the completion of the course and you want to cancel the remaining membership, we will refund 50% of the fee. No questions asked.

Ask ANY current member..... CrossFit is GREAT!!...the family environment...the push and encouragement among the members pushing each other to do better and get stronger.....and everyone CAN do it.

Please reserve your spot in the next class by emailing us at info@crossfitdigdeep.com...or call/text 270-331-3731.

Today's WOD:

A. Five sets of: 

    Halting Clean Deadlift (halt for 3-5 sec at the end of the first pull)  + Hang Clean + Clean

    Rest 2-minutes

B. For time: (20 min time cap)

    1000m Row

    50 Burpee Over Barbell

    75 Push Press (75/55 lb)


Yesterdays WOD:

Weather Closure

Due to the potential of icy roads in the wee hours (black ice is sneaky and dangerous) we will be closed until 8:30am.  PLEASE be safe if you are coming to the 8:30 class.  D. Mac

Tomorrows WOD

Tomorrows WOD

A. Three sets, not for time, of:

     Alternating Pistols (x 10-12 reps)

     L-Sit (x 30 seconds)

B. In teams of 2, alternating movements, complete as many rounds as possible in 20-minutes:

     5 Deadlifts (275/185 lbs)

    10 Chest to Bar Pull-Ups (reg pull ups if not proficient in C2B)

    15 Wall Ball Shots (20/14 lb)

Today's WOD:

Snow Closure

"When you come to a roadblock, take a detour."

(Paleo Challenge Day 2 of 50)

Snow Closure

We hate to do this, but as you know, your safety is our #1 priority.  Due to the poor road conditions, we are cancelling morning classes.  If the roads clear enough to be drive-able, we will open at noon.  

The Monday and Wednesday 5:00am class, is moved to Wednesday and Friday for this week.  


CrossFit Open

Only 25 days left until the first WOD is released for the 2014 CrossFit Open!!  We have 10 athletes signed up so far.... I hope we get more than that!

Tomorrows WOD:

A. Five sets of:
    Pausing Back Squat x 1 rep
    (after reaching the bottom of your squat, rise approx 4-6 inches and pause/hold the lift for
     2-3 seconds, then continue to lock out your hips at the top)
    Set 1 – 60%
    Set 2 – 65% 
    Set 3 – 70%
    Set 4 – 75%
    Set 5 – 75-80%
    Rest as needed
B. Take 10 minutes to build to a heavy Hang Clean
C. For time: Think sub-10!
     5 Power Cleans (135/95 lbs)
     20 Burpees Over the Barbell
     10 Power Cleans
     15 Burpees Over the Barbell
     15 Power Cleans
     10 Burpees Over the Barbell
     20 Power Cleans
     5 Burpees Over the Barbell


Saturdays WOD:

CLOSED SUNDAY - Paleo Challange

"The really unhappy person is the one who leaves undone what they can do" 

-Johann Von Goethe

CrossFit Dig Deep will be CLOSED on Super Bowl Sunday!!

Barbell Club will still meet at normal time

50 Day Paleo Challenge

Its that time!!!  Our 50 Day Paleo Challenge will start this Saturday (tomorrow), February 1st....and go through March 22nd.  Yes.. I know...I know.....Sunday is the Super Bowl.  Well, I guess everyone has a choice to make.  "To cheat or not to cheat".  I wont give my opinion on that subject...that is a personal decision.

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)

    30 Burpees

    135 pound Snatch, 30 reps

    20 Burpees

    165 pound Snatch, 30 reps

    10 burpees

    210 pound Snatch, as many reps as possible

Today's WOD:

No Paleo Party - CrossFit Regional's Trip

"Winners compare their achievements against their own goals...while losers compare their achievements against other people" -Nido Quibein

No Paleo Party

Sorry folks....their wasn't enough interest in the party after all.  I spoke with a few members and between the weather, the Super Bowl, being out of town, etc...we will wait until Spring so we can resume our Jumpy Castle races and our meat burning on the grill for time.  

Regional s Road Trip

The "Central East" Regional CrossFit competition will be held May 16-18 in Columbus, Ohio.  Dig Deep is planning a road trip so we can go there to watch the top 60 men and top 60 women in our region compete for the honor of heading to the CrossFit Games on ESPN....and the chance of being labeled "The Fittest Man/Women On Earth".  More info to come...but set those dates aside.

I expect to have to leave early Thursday (15th) and be back late Monday (19th)..if you plan on attending all three days.  

We will find out the names of hotels in the area and publicize it here on the blog.  If anyone would like to head this field trip up (be the POC, find out the hotels, etc)... please let me know.  D. Mac

Tomorrows WOD:

A. Heavy mobility (15 min)

B. Take 15-minutes to build to a heavy Split Jerk .(from the rig)

    Rest as needed

C. Every minute, on the minute, for 5 minutes:

   10 Shoulder to Overhead (135/95 lb)

   5 Burpees

Today's WOD:

Tomorrows WOD

"If you don't know where you are going, you might wind up someplace else." -Yogi Bera

Tomorrows WOD:

A) Take 10 min to build a Heavy”ish” 1 rep deadlift.  No more than 4-5 reps in this 10 min period.  

B) 6 Rounds for time of: (30 min cap)

  12 deadlifts (245/165)

  16 Box Jumps (24/20)

  20 double unders (x3 singles)

Today's WOD:

Party or not?

"When the archer misses the mark, he turns and looks for the fault within himself. 

Failure to hit the bull's eye is never the fault of the target.

To improve your aim -- improve yourself.  -Gilbert Arland

Paleo Party 

Just after New Years, I was asked by many members to plan a Paleo Party so our newer members can experience GOOD food...that wont kill them. 

We have a party planned for Saturday, Feb 1st. 

We are 4 days away and only 3 people have signed up to bring a dish. If we dont show more interest by this Friday morning, we will cancel the party. 

I hate to do that, but the board is disappointing. 

D. Mac

Tomorrows WOD:

A. Two sets, not for time, of:

    Regional Box Jumps (x10-12 reps)

    Alternating Pistols (x8-10 each leg)

B. Three sets for max reps of:

    60 seconds Hand Release Push Ups

    Rest 2 minutes

C. Three rounds for time of:

    15 Hand release pushups

    15 Pull-Ups

    15 Handstand Push-Ups

    15 Sit Up

Paleo Party

"Happiness is a choice...that at times requires effort"

Just a reminder....only 52 more days until Spring!

Paleo Party this Saturday

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, everyone will be bringing their favorite Paleo dish and share it with the rest of the Dig Deep family.  We have a lot of new members that have never tried anything Paleo.  Lets bring a best recipes and show them how good it is.

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

Bring chairs!!


Tomorrows WOD:

A. In 30 minutes, complete (6) sets of:

    Clean (x1)

    Hang Clean (x1)

    Clean (x1)

    Front Squat (x2 reps)

    Jerk (Push or Split) (x1)

    Rest as needed between sets

B. “Open WOD 13.5”

    Complete as many rounds and reps as possible in 4 minutes of:

    15 Thruster (100/65)

    15 Chest to bar Pull-ups

Todays WOD: