DAC CrossFit Monthy Archives

Saturday, April 4, 2010

Saturday, April 3

WOD
6 min to complete
Run 800
Max Rep OHS
Rest 5 min
6 mins to complete
Run 400
Max Rep OHS

Friday, April 3, 2010

Friday, April 2

WOD
1 Rope Climb
50 Double Unders
1 Rope Climb
15 Muscle Ups
1 Rope Climb
30 HSPU
1 Rope Climb
50 WallBall
1 Rope Climb
Run 400
100 Overhead Lunges (M:45 lbs, W:25 lbs

Friday, April 2, 2010

Thursday, April 1

Lift
Power Clean 3x5

WOD

3 rds
Run 800 m
3 Power Cleans
10 Box Jumps
(PC weight of 5 rep max, Box Jump @ 80% max height)

Thursday, April 1, 2010

Thursday, April 1

Lift
Power Clean 3x5

WOD

3 rds
Run 800 m
3 Power Cleans
10 Box Jumps
(PC weight of 5 rep max, Box Jump @ 80% max height)

Wednesday, March 31, 2010

Wednesday, March 31

Lift
Deadlift 3x5

WOD
4 rds
Row 500
25 GHD Stiups
25 Back Extension

Tuesday March 30, 2010

Tuesday, March 30

Lift
Press 3x5

WOD
5 rds
2 min max rep Man Maker (w/thruster, push press, push jerk)
1 min max rep double under
1 min rest
(M:20-30, W:10-20)
Man Maker example
http://www.youtube.com/watch?v=gczI5sINn9U

Monday March 29, 2010

It is skills building Week!!!!!!

The goal is that everybody would to be able to do kipping pullups, hand stand pushups, muscle-ups, overhead squats, rope climbs and knee to elbows. We need to make sure everybody is continuing to push to improve, not just stay constant. "If you're not growing, you're dying," we want our clients to be able to destroy old prs. Continue to strive to improve your weaknesses in all areas of the workouts.

We are hoping to compete at the Affliate Cup this year-so work hard!!!!!!!!


Monday, March 29

Lift
Squat 3x3

WOD
AMRAP 10 minutes
7 Thrusters (M:115, W:75)
12 KBS (M:1.5 pd, W:1 pd)
7 CTB Pullups

Saturday March 27, 2010

Saturday, March 27


WOD
Running Wild Horse loop for Time

Hey guy, we have great news!
Our very own Jesse Gray is competing in the NorCal Sectionals today! He needs our support and encouragement to get him going. Conor is there with him and we need to let him know we want him to do awesome!
you can send him texts at 530-220-2827.

these are the tasks he has to perform in order to qualify:
Workout A
Against a 6-minute running clock:
Run 800m
Max rep overhead squats (115/75lbs)

Scored by total number of overhead squats.

Workout B
Max rounds plus reps in 10 minutes of:
7 Thrusters (115/75lbs)
12 Kettlebell Swings (53/35lbs)
7 Pull-ups

Friday, March 26, 2010

Friday, March 26

WOD
“Nicole”
AMRAP 20
Run 400
Max Rep Pullups

Endurance
3+ hours after WOD or at 5:30pm for POSE practice

Thursday, March 25, 2010

Thursday, March 25

WOD
“Jackie”
Row 1000
50 Thrusters(45lbs,25)
30 Pull ups

Wednesday March 24, 2010

Wednesday, March 24

WOD
“Diane”
21-15-9
Deadlift (225, 135)
HSPU

Here’s the million dollar question of the day: Do you exercise CrossFit Maturity? Or do you simply just steam through a WOD with reckless abandon, performing mediocre quality reps until a coach catches you and calls you out on it?

Here’s an example of CrossFit Maturity. Let’s say you’re quite proficient at full plank pushups. However, you’re in the middle of a WOD and you’re feeling fatigued. With each rep, you’re getting less and less of the way down, and you’re no longer able to get your chest to the floor. Would you scale automatically to use your knees and complete the rest of your pushup sets from here because your form has broken down? If not, you should. This would be a fabulous example of what we’re going to call CrossFit Maturity, wherein you know when it’s necessary for you to scale without someone telling you to do so.

Wouldn’t you like to say that you strive for excellence and push yourself to get better at all things CrossFit, but not at the expense of good form? We’d love for you to be able to say that, too! Part of maturity is remembering to leave your ego at home. So what if you have to scale down a bit? Let it go. Scaling down of your own volition means that you’re playing by the rules, staying safe in your form, and performing at your true and present ability during each possible moment.

Tuesday, March 23, 2010

Tuesday, March 23

WOD
100 Burpees
100 Double Unders

Monday March 22, 2010

Monday, March 22

WOD
“Karen”
150 WallBall

Kicking off get shredded for spring this week. Rules: you have all of this week to take before pictures, men shirtless women sports bra. There has to be a front, side and back view. These pictures are private! You have 8 weeks to get as shredded as you can for spring using whatever you deem necessary, we are promoting paleo though. This week we are doing baseline workouts and in 2 months we will do them again, your diet mustn't affect your workout performance negatively! After the 8 weeks if you want to share your results that is encouraged, I am also participating. Lets dial in the diets and get shredded.

Sunday March 21, 2010

REST DAY

The Best "Rest" Recipe

There are multiple types of rest with workouts and you should include all of these in your exercise regimen. Here are the basics:

Rest between sets - Allow yourself time between repetitions to restore some strength, catch your breath, or replace some lost fluids. Between-set rest is always short term. Consider it a necessary "pick-me-up" during a workout.

Rest between exercise days - Fitness professionals recommend 3-4 days of 45-60 minute exercise per week. It makes perfect sense to incorporate days of rest alternating with days of exercise. This plan tends to prevent painful injuries to the muscles, soreness, and an over-tired feeling.

Active rest - Active rest involves performing a less strenuous activity alternating with your main workout. Incorporate some stretching on these "off" days, add some yoga, or a leisurely walk. Tone that workout down to allow muscle recovery time. Light activity will still stimulate blood flow and increase your heart rate. All of these benefits will be readily apparent during your regular workout routine.

Sleep - A good night's rest is paramount to the success of an exercise routine. Give yourself 8 hours of rest each night. If you're going to the great effort of exercising to improve your health, then you must consider adequate nighttime sleep just as important.

Replace what you've lost - Replace your fluids with water and energy drinks. Eat a proper diet including lean proteins. Both hydration and proper diet help repair those microscopic muscle tears in addition to giving you the energy you need to keep up with daily activities.

Saturday, March 20,2010

FIGHT GONE BAD

Friday March 19, 2010

Friday, March 19


Hey Guys Good News-We have three free CrossFit Classes

Tuesday 10:15 a.m.
Friday 5:00 p.m.
Saturdays 9:00

come by and check us out-send your friends that are thinking about CrossFit

and BTW you don't have to be a member of DAC to buy a monthly membership at DAC Crossfit for $70 per month!!!!




WOD
3 rds
Run 800m
21 Kb Swings
12 Pullups

Endurance
3+ hours after WOD or at 5:30pm for POSE practice

In the 70's a Russian scientist, University teacher & University Track Team Coach Nicholas Romanov developed a method of teaching sport specific techniques. He called it the Pose Method. In the 80's it was successfully implemented into the training of many Soviet elite athletes with great results. In the 90's select members of USA & UK Olympic, and Russian & Mexican National Triathlon teams and many other elite level athletes worldwide started implementing the Pose techniques with success. Now it is available to everyone. Use the Pose Method - allow yourself to succeed in your sport!

Thursday, March 18, 2010

Thursday, March 18

WOD
5 Rds
10 OHS
30 Double Unders

Wednesday March 17, 2010

Wednesday, March 17

WOD
5 rds
Row 500m
20 Box Jumps

Tuesday March 16, 2010

Tuesday, March 16

WOD
Amrap 20
Run 400m
Max rep GHD situps

Monday March 15, 2010

It is not whether you get knocked down but whether you get up.
Vince Lombardi

Saturday March 13, 2010

Saturday, March 13

WOD
CrossFit Total Competition!

Lifts

Squat
Press
Deadlift

The sum of the heaviest of the lifts equals the total for the team

Friday, March 12, 2010

Friday, March 12

WOD
“Michael”
3 rds
Run 800m
50 Back Extensions
50 Situps

Endurance
3+ hours after WOD or at 5:30pm for POSE practice

Wednesday March 10 2010

Lift

Deadlift 3 x 5

WOD

5 rounds
2 rope climbs
Row 500 m

Tuesday March 9, 2010

"It is not so important who starts the game but who finishes it."
John Wooden


Tuesday, March 9

Lift
Press 3x5

WOD
Amrap 20
1 Full ROM kiss the wall
3 Muscle ups
10 Pushups
15 Squats

Monday March 8, 2010

Monday, March 8

Lift
Squat 3x3

WOD
3 rds
12 Back Squats
9 Front Squats
6 Overhead Squats
3 Box Jumps
(M: 135, 30 W: 95, 24)

Once in awhile we trainers have to ask our clients for assistance. If you enjoy CrossFit and want it to continue at DAC -please email rnbeede85@yahoo and .(JavaScript must be enabled to view this email address). We are trying to expand and enhance the program and we want to make sure that the folks at DAC know what CrossFit means to you!!!!!!!

Saturday March 6, 2010

Saturday, March 6, 2010

WOD
“Dirty 530”
5 Muscle ups
53 HSPU
530 Double Unders

Friday March 5, 2010

Friday, March 5

WOD
“Cindy”
AMRAP 20
5 Pullups
10 Pushups
15 Squats

Endurance
3+ hours after WOD or at 5:30pm for POSE practice

Wednesday March 3, 2010

Wednesday, February 3

WOD
30 minutes to complete for total
Max rep Pullups
Max rep GHD Situps
Max Weight TGU
Max Weight Zercher Squat