Now, I know many of you are parents. And as parents you want your children to be healthy, and along with proper nutrition, good physical activities are needed. Here at the DAC, we have four kid programs worth checking out:
CrossFit Kids (temporarily on Summer break), Swim School, Judo for Kids, and Goalgetters. Each of these programs are designed to help teach base-line skills and good habits.
Just like the adult class, the kids' CrossFit class is designed to improve the 10 core domains of fitness: Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. Each of these are needed by everyone, including kids.
The Swim School's focus is teaching water safety for kids as young as infants to as old as adults. Being comfortable in the water is very important for all, and is most beneficial for kids to learn as soon as possible. At first, basic skills must be learned and as these skills become more natural, proper stroke technique is then introduced.
Judo for Kids, our newest addition to the line-up of kid friend programs, is great for teaching kids how to properly move their bodies in the most efficient way while at the same time, teaches children good disciplines such as focus and dedication.
Goalgetters, while it is not a DAC program, is still a great program for teaching young children the sport of soccer. This, in turn, then teaches kids the value of sport as well as healthy competition.
All of these programs are designed to encourage kids to live good healthy and active lives starting young in order to encourage them to stay healthy and active their whole lives. Check out one or all of these programs for any of you who have children and want the best for them. I believe in all of these programs so much that I actually teach in all of them, sans Judo for Kids.
CrossFit isn't the only high intensity classes we have in the gym. One of the classes that has never ceased to push me to new limits is the spin class. Jumping on a spin bike and pedalling for an hour plus is no walk in the park, believe you me. The big difference between the spin class and other classes is that during the workout, even during your rest time you still have to continue to pedal. The pace and intensity in the class very with each instructor. If your looking for someone to really kick your butt, go to one of Liat's classes. Wonderfully brutal.
The nice thing about spin is how accommodating it is. While the programing is the same for everyone, the scale is unique to each person, which isn't too far away from the spectrum you all are familiar with. Now, even though you can scale it to you, that doesn't make it an easy class. It does make it worth trying out, however. If I had to promote one class above another, spin would easily win each time. Try one of the classes out. Just like the master's class, spin has classes throughout the day and everyone is most welcoming. Also, if we did a strength based WOD rather than a metcon in Crossfit, doing a stamina based class is very beneficial as well.
Todays WOD is a very good example of a strength based workout:
WOD
5 rds
3 Back Squats
10 Toe to Bars
Run 200 (one lap around trees)
(M and W 80% of 1 rep max)
One of the great things about the summer is how wonderful it is to be in the pool. Swimming happens to be an amazing cardiovascular activity surpassing both running and cycling, and at the DAC we have an amazing Master's swim program. The great thing about the Master's class is that you don't have to be a Michael Phelps to join the class. They have lanes for everyone from fast to slow simmers and, much like the CrossFit classes, have scalable workouts as well. All of the coaches are incredibly knowledgeable and extremely helpful to boot. If there is a stroke you need help on, the coaches are there to help tweak and correct your form and are more than happy to do so. The classes are an hour long and to really take advantage of the class you really should try and spend the whole hour there.
Also in the swimming pool, I highly recommend the Aqua Aerobics class led by our very own Hillary Henrickson. This is a great class for active recovery. While it's not a high pace aerobic class, it is great for joint mobility. Being in the warm water pool allows your muscles to relax which allows for your body to move freely without any high impact to your joints. This class is especially helpful for your active rest days after a high impact workout such as Fight Gone Bad or really anything with heavy lifts.
And don't think this class is only for old folks either. If anything, the people in the class have seen the usefulness of the class and are taking advantage of it, as they should. Besides, they are SUPER nice folks! I myself could only laugh at me as i sank trying to perform some of the movements. Rather challenging indeed.
As many of you know, I'm sort of a fan of burpee. Burpees are an incredibly important movement that just doesn't get the respect it deserves. It's the worst part about the Filthy 50 and a pretty good punishment for a post WOD buy-out. However, I tell you the truth when I say the easiest way to get through burpee are to grit your teeth and hit them at a nice rythym.
Which brings us to today's WOD. After this workout, I want everyone to remember next time Burpees appear on the white board: things could always be A LOT worse.
“Burpee Bonanza”
10 reps of each type of burpee:
Single leg (left)
Sand ball slam (hands on ball)
Sand bag with press 50/25
Single leg (right)
Man makers (right, left, down-25/15#)
Box jumps (24/20)
KBS (1.5/1 hands on KB)
Pull up w/ K2E
Double Unders (must be DU or does not count)
Inverted
Broad jump
Clapping
Posted by drew on 06/29 at 12:04 AM
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Since I didn't participate in the burpee bonanza, I did a CF Total instead. My results:
Back Squat - 310 Deadlift - 335 Shoulder Press - 115 (stopped while warming up to tendon…
Posted by Brent on 06/29 at 02:33 PM
Ah, sadly I won't be able to participate in the burpee madness. My shoulder won't stand the pressing. Instead, I'll do a CFT in the main gym at the same time. Then I'll come in and see if…
One of the best things about CrossFit is that it is all inclusive. What that means is that we don't focus solely on one or even ten things, but as many things as possible (AMTAP).
So, through out this week, I encourage everyone top check out other places in the gym as well as CrossFit. The Davis Athletic Club has a wide range of great programs and classes that are worth checking into. During the week I'll try and give you a few examples of things to do in the gym.
The first thing I have to mention may seem awful given the temperature outside, but the sauna is an amazing way to help speed up recovery. The best time to stretch out is after your muscles are all warm and lose. If you stretch while your muscles are cold, the chance of straining those muscles is much more likely. My favorite place to stretch is the sauna because it allows you to take your time while you stretch without cooling down too fast. Stretching in the sauna will also relax your muscles past normal, so if flexibility is an issue you really should spend some time in there stretching as much as you can.
Both of the main men's and women's locker room have a dry sauna, and as an added bonus, the men's locker room also has a wet sauna. Sorry ladies.
Try spending 10 to 15 minutes in the sauna after a heavy workout and focus on a nice stretch. It will really help prepare your body for more impact.
WOD
20 min AMRAP
5 Pull ups
Max rep Thrusters
M:95/W:65
*dropping the bar to the floor constitutes a broken set.
*total rounds and reps for score.
Posted by drew on 06/27 at 10:29 PM
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16 rounds, +2 pullups
111 thrusters, scaled to 75lbs.
Shoulder is a bit aggravated after that workout so I may be a bit more careful with any pressing this week.
Posted by Brent on 06/28 at 03:29 PM
16 rounds
80 thrusters
85 pull ups (Butterfly!)
That was fun. Great practice for my poor thrusters.
Posted by Gigi on 06/28 at 03:14 PM
and for added recovery/amusement come do yoga with me and Drew to witness us sweat more while stretching than doing a wod.
Amrap 15
10 Compound Movement
10 K2E
(Compound movement is starting with one dumbbell in hang position drop and do a pushup, clean the weight to shoulder, and press overhead)
(M: 50 lbs, W: 30 lbs)
Posted by drew on 06/21 at 10:43 PM
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5 rounds + 6 compounds rx'd
Also did 28 double-unders PR after the WOD (up from 23)
Posted by Gigi on 06/22 at 02:35 PM
5 rounds, 10 "compound movements" scaled at 35lbs, and 3 K2E.
I can't remember for the life of me if I got 5 or 6 rounds, so I'll make sure and low-ball this result.
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