Monday 8/16/10

WOD
21-15-9
Press @ 75/55#
Ring Dips
Ring Push Ups

Saturday 8/14/10

WOD
5x3 Back Squat
5x3 Bench Press

Friday 8/13/10

Thanks to Amy, I now have this really cool book of quotes and as I was flipping through it I came across this Chinese Proverb:
"The person who says it cannot be done should not interrupt the person doing it."

I think this is especially valuable advice for those who are trying to better themselves. There is no doubt in my mind that people who try and better themselves in anything, let alone in terms of fitness, will encounter others who will oppose or try and diminish what the other is doing. This is small and petty of the naysayer and is a reflection of their own inadequacies and should hold no weight towards truly bettering ones life.
You all are here because you wish to better yourselves. Good. So do not let anything or anyone hinder or dismay from your goals. This includes at times even yourself.

WOD
Every minute on the minute for 12 minutes
3 Zercher Squats
6 Burpees

Thursday 8/12/10

Do you act your age? Do you play according to your age? Here is some wonderful words of wisdom from CrossFit Calgery's James "OPT" Fitzgerald on playing hard:

Playing Hard Advice

Ages 10-15 years of age - play hard until you have to be pulled in for supper.
Ages 15-20 years of age - find friends you can play AND laugh hard with and be loyal to them.
Ages 20-25 years of age - play so hard that you can discover who you REALLY are.
Ages 25-30 years of age - find new friends you can play AND laugh hard with and be loyal to them.
Ages 30-35 years of age - play hard until you have to be pulled in for supper.

So far in this journey I seem to see repetition - which allows learning. A transformation from a "me to you to me " perspective; a snake eating its tail of sorts.
I wonder if it will happen again? Does it happen to others? What happens if one does not realize it past the first playing hard? When did you stop playing?
To "play" is to not think, just do. Why? Because you can. Play is enjoyable. Play is powerful.
Take a period of time in your week/month...where you felt as if you enjoyed the moment so much that time passed so perfectly; what were you doing?
Repeat what it took to get there. Was it a proposed meeting, a planned event, a chance happening you can repeat? Set yourself up again and again; place all your energies into these opportunities - a chance to play of sorts.
The more we can fill our lives with play opportunities at school, work, home, etc...the more we can realize what an enjoyable journey this is.

James

-----------------------------------

WOD
5 Rounds
5 Presses
10 Hang Cleans
15 Thrusters
M: 85 W:55

Wednesday 8/11/10

WOD
Run 400 m
50 GHD Sit ups
Run 400 m
75 Hip Extensions
Run 400 M
100 Abmat Sit ups

Tuesday 8/10/10

Something we do not talk about as much as we should much at DAC CF concerning training is mental training as well. Training your mind is just as much if not more important than physical training. We've all had the Monday after a nice restful weekend where we just don't feel like doing anything let alone workout. But you do and as much as you may not think about it, how you approach a workout is the beginning of the battle.
As I have said before, CrossFit is all about being well rounded and that includes being mentally prepared as well. When you face off against workouts like Fran or Fight Gone Bad, how you prepare yourself and how you deal with the challenges placed before you are just as important as a good score or time. While it's true doing these workouts you will see physical changes to your body, but for the changes you cannot see, you have to find those within yourself. You have to be willing to push yourself into and through those uncomfortable times you are faced with. This translates not only into how your abilities perform during a workout but also as much as life itself.
I challenge everyone to face off with their uncomfortable side. To see real changes that will be for the better, you have to start there.

WOD
Amrap 15
15 Box Jumps
15 SDHP
15 Cal Row
(M: 85 lbs W: 55 lbs)

Monday 8/9/10

WOD
5 rds
5 Hardest Variation of HSPU
10 Supine Ring Pullups

Saturday 8/7/10

Alright guys, it's time for a fight!
Today's workout is Fight Gone Bad and that means for those of you who have not done this workout before, you'll get a glimpse of what September 25th will be like.

Fight Gone Bad
3 rounds
1 min max rep of each of the following:
Wall Ball 20/14
SDHP 75/55
Box Jump 20/18
Push Press 75/55
Cal Row w/ damper at 5
Rest

Add total points for score

Friday 8/6/10

Today's workout is much like Monday's press/pull up workout and just like Monday's, today's workout is an important workout for this reason: Cross training is about improving ALL things and not just the things we WANT to work on the most.

If you are new to CrossFit, or have never been told this before, CrossFit is designed to improve cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy by performing tasks that are constantly varied, functional movements at high intensity over broad space and time. This is the core belief and principal behind CrossFit and is the very essence of cross training itself. The important thing to remember about cross training is that it is not going to always be the same, and will have a different purpose driving that specific workout.
Not every work out will incorporate all 10 of the above physical domains. Deadlifts will NOT improve your cardio and running will NOT improve your power out put on your deadlift. However; it is important to train to improve all 10 of these domains by practicing each of them. What that means for us who train the way we do, is that we have to sometimes forgo one or more things in order to improve something else.

Picture if you will: a power lifter does not train to be fast. They train to perform one task to lift as heavy as they can. On the flip side, a marathon runner will never train to scale a 30ft rope. Why not? Because it is out of their realm to do so. A power lifter doesn't need to be fast and a marathon runner does not need to be strong. For us, on the other hand, we train to not suck at life. I know each of you have your own specific goals in mind when you work out whether it is to loose weight, get stronger, more flexible or just want to be able to play with your kids without becoming exhausted after 20 minutes. That is why we train in all aspects of the physical domains and do not solely focus on a few of them.

Remember this as well: Muscles love to eat fat! Fat is their primary source of food and the more muscles you have, the more fat you will burn. So, if your goal is to loose weight, please do not think of today's workout as a failed opportunity to shrink your mid section.

WOD
Every minute on the minute, perform the following:
3 Deadlifts (close stance)
3 Sumo Deadlifts (wide stance)

Thursday 8/5/10

WOD
Amrap 15
5 Toe to Bar without kip
10 Kipping Pullups
15 Jumping Pullups

Hump-Day 8/4/10

Train with a purpose.

On September 25th, an annual event called Fight Gone Bad will be happening and we will be taking a team out to CrossFit East Sac to compete and we want everyone to participate.
Over 200 people participated in last years event, and two of our own placed top 10! The workout is a workout designed by professional cage fighter BJ Penn. If you don't know who Penn is or have no interest in fighting, here's a video you can appreciate:


Here's what FGB looks like:

3 rounds of 1 min max rep of:
Wall balls
Sumo Deadlift High pull
Box Jump
Push press
Row for cal
Rest

The great thing about this event is how much fun it is. Last year, we had only a few participants but had great representation from our members who came out to support those who were competing. Check out some of the photos on our page to see some of the fun. If you're interested, talk to one of the trainer's and let us know.

The point of saying all this is that we are going to be training for this event as a gym. Over the next two months, all of the WOD are programed specifically for this event. And to get a feel for how much fun FGB will be, we will be doing it this Saturday at the 10 am class. So make sure to keep that time slot reserved for CF and get excited for Fight Gone Bad!

WOD
100 D- Under
50 Ball Slams
Row 500
50 Ball Slams
100 D- Under
(M: 20 lbs Dynamax Ball W: 14 lbs Dynamax Ball)

Tuesday 8/3/10

WOD
150 Wall Balls for time
Rest 5 min
50 Burpees
(M: 20 @ 11ft W: 14 @10 ft)

Monday 8/2/10

WOD
Every minute on the minute for 12 minutes
3 Press
3 Hardest variation of pullup
(M: 115, W: 55)

Fithy 50 Friday

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Thursday 7/29/10

Are you getting the most from your workouts?

Something that we the trainers cannot help you all with is your drive and intensity. As much as we all would love to see every one leave everything they have left in sweat puddles on the floor, we cannot make push you guys more than you are willing to go, which is fine. However; just as you increase weight as you get stronger, it is time to increase the intensity and drive. What that means is when you're doing an Amrap 20 like "Cindy" and you've finished the round with 15 seconds to spare, please, feel free to start those pull ups. Each day, you need to push yourself farther and farther past your old limits. That is why we train the way we do; to be better than we were before.
In today's and tomorrows WOD, you have great opportunities to push yourself past your fatigue and discomfort moments.
In today's Wall Ball and GHD WOD, once you start feeling that fatigue and discomfort, do a few more reps. That is where you will see the most and best gains in training.

My advice to every one is this: get comfortable with the uncomfortable. If you approach every workout with this mantra, you will no longer worry yourself with what you think you cannot achieve.

WOD
4 rds
30 Wall Ball
25 GHD Situps
(M: 20, W: 14)