DAC CrossFit Monthy Archives

Saturday 1, 2010

“Lifesaver”
teams of 2
drag partner 10 m, switch
carry partner 15 m, switch
sprint back to start together
each round completion earns one point, first team to 10 wins

Friday 30,2010

Great news guys! The comments section has been fixed! Please feel free to make posts and comments to not only let others how your progress is going but also to encourage one another. Not everyone knows each other due to different class times but that doesn't mean we can't all encourage each other on
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What's your drive?
Are you a self motivator? Do you need the competition of another person next to you to help you do your best? Is it your significant other? How about just the satisfaction you get from getting a new PR or hitting a super hard work out really fast?
Whatever your drive is, we can all agree that drive is good. Focusing on your goals will help keep you pushing past those barriers before you. It's your goals that get you out of bed prepared for the day; they help you as you perform another task that you've done a thousand times before; and they are what's going to help you most in your training.
Think about what drives you. Remind yourself of it constantly. Get others to remind you.
As we are now over half way through our Get Shredded Challenge, now is the time to really zone in on what your goals are. Don't let apathy or complacency or any other belief hinder you from your goals.

WOD
AMRAP 20 minutes
25 KB Swing
25 Hip Extensions
15 Wall Ball
15 Burpees

Friday 30,2010

Great news guys! The comments section has been fixed! Please feel free to make posts and comments to not only let others how your progress is going but also to encourage one another. Not everyone knows each other due to different class times but that doesn't mean we can't all encourage each other on
--------------------------------
What's your drive?
Are you a self motivator? Do you need the competition of another person next to you to help you do your best? Is it your significant other? How about just the satisfaction you get from getting a new PR or hitting a super hard work out really fast?
Whatever your drive is, we can all agree that drive is good. Focusing on your goals will help keep you pushing past those barriers before you. It's your goals that get you out of bed prepared for the day; they help you as you perform another task that you've done a thousand times before; and they are what's going to help you most in your training.
Think about what drives you. Remind yourself of it constantly. Get others to remind you.
As we are now over half way through our Get Shredded Challenge, now is the time to really zone in on what your goals are. Don't let apathy or complacency or any other belief hinder you from your goals.

WOD
AMRAP 20 minutes
25 KB Swing
25 Hip Extensions
15 Wall Ball
15 Burpees

Thursday 28, 2010

WOD
5 Rds
10/20 alternating ring k2e
10 bicycle pullups
10 Box Jumps

Buy-out
50 push ups
15 hand stand starts

Wednesday 28, 2010

Jump dumb Fran, Jump!
100 Double Unders
21-15-9
DB Thrusters
Pull ups
100 Double Unders

Buy-out
5 min plank

Tuesday 27, 2010

For today, come prepared to work on something you need improvement on. If you're not sure what those are, start working on the following skills:
Kipping pull up
Knee to elbow
Muscle up
Hand stand push up

WOD
10 Rounds
250 meter row
25 squats
*rest equal to the amount of time each round takes.

Buy-out
50 sit ups
10 TGU

Monday 26, 2010

Tabata
DB Clean and Jerk (weak arm)
DB Clean and Jerk (strong arm)
Burpees w/o the push up
Push ups (chest and thigh to touch the ground)
M:35/W:25

Total reps for score

Saturday 24, 2010

Hey guys, let me just say how great it was to see Amy and Annie out at the pool today! The swim clinic was great and don't worry for those of you who missed out today because there will be more opportunities to come!

Here's a heads up on what we've got coming up soon:

1) Shirts have been order and are now in production. We should be getting them in two to three weeks. If you wanted a shirt and you didn't tell me, don't worry I ordered a few extra and those will be up for purchase.

2) There comes a time in every CrossFit training when the WOD just wont be enough anymore. Yes you will get a great work out, and yes you will still see improvements. However; if you truly wish to see drastic improvements in all around fitness, you HAVE to continue to incorporate new training. That being said, we will begin programing strength and endurance based programs that we encourage you all to participate in. Because of the growing class size in numbers, time will not always permit us to perform these tasks during class, so we want you to try and do these on your own. Come early to the gym or stay late if need be. The trainers are at your disposal to use as you will. If we aren't at the gym, please feel free to walk to my house (I live next door) and feel free to ask me for help.

3) Finally, i apologize for the comment's section not working. I'm working on the problem as we speak. When the problem is fixed, please feel free to make said cements. Post your WOD times/scores; especially since we want you guys to continue your training outside of CrossFit as well. Remember, fitness is all inclusive and is not subject to one routine.

That's it for today guys!
Keep up the great work and we'll see you on Monday! Remember, we're in week six of our Get Shredder Challenge. That means we've hit the half way mark!

Friday 23, 2010

Heads up for Saturday's 10 am class.
The official work out will be in the pool for a swim clinic. Please come prepared to swim.

WOD
AMRAP 20 minutes
Run 400m
20 WallBall
(M:20@11ft, W:14@9ft)

Thursday 22, 2010

Don't forget to sign up for this Saturday's swim clinique. It will be hosted by our Master's swim coaches and will be a great way to get get ready for summer. Sign ups are at the front desk. This is a FREE 1 hour intro swim class from 10 to 11 am.

Lift
Weighted dips
1-1-1-1-1-1

5 rounds
5 Deadlifts @ 275/155
15 Ring Dips

Wednesday 21, 2010

Shirts are being ordered!
If you want a shirt, please tell me pronto. We aren't able to have red v necks like I thought, but here are the options:
Crew necks in black and rted
V necks in black and white

4 Rds
Row 500m
20 CTB Pullups
rest 2 minutes
MUST BE CTB OR WILL NOT COUNT

If it's not legit, it's not worth spit.
Here's the deal guys: full range of motion is crucial
Every movement we do has to be done well. If you miss full depth on squat, you miss out on working all the muscles. The same goes for push ups, sit ups, wall balls, etc.
In today's WOD's case, it's all about the chest to bar. Don't loose out on any reps just because you don't want to pull as hard. Better to take an extra second on the rest than waste energy on a failed pull up.
CTB pull ups are great for building up strength, and will help when learning both ring and bar muscle ups.

Tuesday 20, 2010

Lift
Max weight TGU w/ barbell or dumbbell

WOD
15-13-11-9-7-5-3-1 HSPU
1-3-5-7-9-11-13-15 L Pull ups

Monday 19, 2010

It's a new week gang!
This is the week to push yourself in thee Get Shredded Challenge. Your goal this week is two fold:
1) Increase the intensity. If you want results, you have to fight for them. Bigger, faster, stronger, better.
2) Practice swimming. Swimming is an amazing cardiovascular activity. If you don't believe me, just take a look at Michael Phelps. During the summer, it's extremely likely you will see swim workouts from me at leaste once a week.
Don't know how to swim, or just plane suck at it? Not a problem. My good friend Kevin Chester, who happens to be one of our fine Masters swim coaches, will be having a swim clinic on Saturday the 24Th(that's this Saturday)from 10-11 am. This will be a great chance to get great coaching from a processional coach. Sign ups will go quick so make sure to sign up at the desk quick.

5 Rounds
1 min max rep DB Thrusters
1 min max rep DB Hang Squat Clean
1 min max rep Box Step w/ no weight
(M:40/W:25)

*Score for the round is your lowest max rep of the three movements.
Add 5 rounds for total.

Saturday 17, 2010

100 Burpee Pull ups

HAVE A GREAT PICNIC DAY!

Friday 16, 2010

The Tax Day 12

3 Rounds
1 Rope Climb
2 Monkey laps
3 Muscle ups
4 Plate stack 10ft 45/35
5 Dead-lifts 205/115
6 HSPU
7 CTB Pull ups
8 Clapping Push ups
9 Ring dips
10 Box jumps two tires/24
11 Wall balls above top of box
12 Cal row
Rest 3 mins

Thursday, April 15

Thursday, April 15

Lift
Weighted pullup 3x3

WOD

Amrap 10
3 L pullups
6 Strict pullups
9 Kipping pullups
then immediately row 1000m

Wednesday , April 14

Wednesday, April 14

WOD
AMRAP 20 min
3 DB Power Snatch
3 Overhead Lung
10 Abmat situps
(30, 15) alternate hands each round

Tuesday, April 13, 2010

Are you applying what you have?
take a look at this video and ask yourself this question:


Aside from this being the greatest show on tv, it does present the question to us who train the way we do; what are your goals?
If you are looking to get into better shape and be more fit, you have to be committed to push the boundaries set for you.
However; if your goal is to be a ninja warrior, you HAVE to push yourself beyond all the limits you believe you are capable of. You cannot settle for anything less than being better than what you are right now.
If you suck at something, don't just get better at it; perfect it. Push new limits each time you train. your dead lift is 200 lbs? add 20 lds next time. can't do a pull up? Practice daily.
Remember this, too. Training is not limited to crossfit or the gym. I know people, who every-time they go to the bathroom, they must complete pullups.

While it's true you may never be presented to perform any of the tasks in the video, wouldn't you like to?

Monday, April 12, 2010

Monday, April 12

Lift
Box Squat 3x3

WOD
4 One Minutes Rounds
Squat
WallBall (20/14)
Box Jump (24/18)
Row Cal

Saturday April 10, 2010

Saturday, April 10

WOD
“Tabata”
Pullups
Pushups
Situps
Squats

Friday, April 9

Friday, April 9

WOD
5 Rds
15 Cal Row
15 Toe to Bar
10 Burpees
20 Lunges

Thursday, April 8, 2010

Thursday, April 8

Lift
Hang Power Clean 3x5

WOD

AMRAP 15
10 Thrusters
15 Box Jumps
20 WallBall
(M: 115, W: 65)

Wednesday April 7, 2010

Wednesday, April 7

Lift
Explosive Deadlift 3x3 (Put Bar down and step back between each rep)

WOD
4 rds
Run 400
25 SDHP
25 Hand Power Snatch
25 KB Swing
(M: 75, 1 pd W: 55, .5pd)

Get comfortable with the uncomfortable.
Everyone has something they are not good at. when a workout comes up with something you aren't good at, focus on that movement. practice it prior to the workout and drill that till you get better at it. when it's time to do that movement, even if you still aren't great at it, push yourself to do better than you normally do.

Tuesday April 6, 2010

Tuesday, April 6

Lift
Split Jerk with Dumbell 3x1 each hand

WOD
50 Double Unders
10 Muscle Ups
20 Ring Dips
30 Handstand Pushups
40 CTB Pullups
50 Pushups
50 Double Unders

Monday April 5, 2010

Monday, April 5

Lift
Overhead Squat 3x3

WOD
4 Rounds
20 Back Squats
20 Box Steps
20 Hang Power Cleans
(M: 45, W: 35)

Hey guys,
It's week 3 of our 10 week challenge!
If you started keeping a food log last week, look at what you ate over the last week and see what changes you can make this week that can be better.
If you haven't started a food log, go ahead and start one. You'd be surprised at how enlightening they can be.

Just a reminder:
For right now, we are putting a hold on the Tuesday/Thursday 9am class. But don't worry, they will be replaced by a Tuesday/Thursday 6pm class!
Come on by and see what Jordan has in store for us all!