How are the personal goals coming along? Have you made any? Keep those goals in the front of your mind.
I was running with a friend today and we were talking about zoning out on workouts. Do you ever do that? Before the clock starts you're well aware of what's going on, then 3,2,1 GO and all of a sudden you start and all you know is what's in front of you. Soon, you realize that you're all done with the workout and you wondered how you did so well. Use your goals to help you stay in the zone. If your focus is on what's not in front of you, your body will take over and you stop over-thinking everything.
Today's will have cleans in it and for some of you who struggle with the clean have to know that it's not a strength issue but an over-thinking of technique. For the workout today, practice the clean and then just zone out and let your body do what it does know how to do.
WOD
21-15-9
Floor to Overhead
Toe to Bars
(M:155, W: 105)
Posted by drew on 06/02 at 07:56 PM
Most recent comments
21:02 with 135#
I got calluses on my thumbs from the hook grip. How cool is that?
So, in two Saturdays on the 12th, there will be a CrossFit party at the Sayfan's house! We'll do the Saturday morning workout, then at 7 pm head on over to Liat and Gigi's place at 1719 Poplar Ln for an awesome pot luck!
WOD
Tabata
Strict Pullups
Kipping Pullups
Sdhp
Row
(M: 75, W: 55) rest one minute between movements, record lowest number of reps completed per movement as score
Posted by drew on 06/01 at 07:36 PM
Most recent comments
my arms are killing me from all the pull ups...dont do the cardio first...
Posted by Greg on 06/03 at 02:10 PM
No, no, no! It's June 12th! the party is on June 12th.
WOD
Amrap 20 min
Run 200
Max rep thruster- set begins when bar comes off ground and terminates when it returns
(M: 95, W: 65)
record rounds and number of thrusters
In honor of all the men and women who have died in service to our country we are going to do a Hero's today.
Traditionally, the Hero WOD are named after men who have died in the service. However; today we will be doing a Hero's very close to my own heart as it is a work out I have designed in honor of my grandfather who just recently passes away at 92 years old. Here's Bill.:
Bill "Big Dad" Temple
10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10 of
Tire Flips
KBS @ 1.5/1 Pood
Backsquat @ Body weight
OK, so there has been a change in plans. The CrossFit party will be on Sunday rather than Saturday. Everything else is still the same, though. 7 pm at the Sayfan's.
-------------------------------------------
So, knowing that many of you are parents, I must ask the question: Do your children see your dedication to fitness and get encouraged?
From my experience from working in the child care, I often see that some kids come to the gym with their parents with the belief that they too are working out; they say they are excercising while they play. It's amazing to see some of them actually perform push ups and cartwheels to show what mommy and daddy are doing. This past weekend, as some of you know, I got to help out at the Positive Energy Kid's Triathlon. there were over 500 kids there ranging from 4 to 13, with the bulk of them being sub 8 years old. It was great to see so many kids out not just in the race as if this were something they were forced to do, but they were excited to be there. My favorite event was they Parent/Child divisions. This was where a parent did the Tri with the child.
So, I must go back to my original question: Are your children motivated by your own work ethic?
We have a CrossFit Kids class Mondays, Wednesday, and Friday from 3:30 to 4:00, just before the adults class. Kids' fitness varies in degree, but not type. They are learning proper form and technique just as much as the adults, only they are more game driven. Shoot, even some of you have played a few of their games!
One of the ways you can get your child excited about being in good shape is to have a common thread. What our Kids class offers is the chance for you and your kid to be able to talk and get excited about what each of you did in your class.
So come check out a few of our CrossFit Kids classes. The first three classes are free, and are for kids between 5 and 12 years old. But don't feel too left out if your kid is younger. I'm in the process right now of starting a preschool kids class for the sub 5ers as well.
---------------------------------------------
WOD
5 Rope Climb
100 Ring Pushups
100 Pullups
1000 m Row
May be broken up and done in any order
Posted by drew on 05/25 at 10:56 PM
Most recent comments
I'm still reeling from this one YESTERDAY...having trouble lifting my arms Now if I can just finish it in under 30 minutes next time, I'll really be smilin'!!
This Saturday(the 29th), the Sayfan's(Liat and Gigi) have opened their home to us for a CrossFit party! With last Saturday being so much fun, why not do it again, only this time we can have even more people! This'll be a great way for everyone to get together and meet if they haven't yet. I mean, lets face it, not all of us are brave enough to set the alarm for the 6 am class. I live next door and it's still not easy for me!
So come on out Saturday night to the Sayfan's house not far from the gym at 1719 Poplar Ln. at 7:00 pm. And, to really make this a CrossFit party, feel free to bring any food or drink that's gluten or dairy free. Fruit is always good! Please, RSVP to Liat at .(JavaScript must be enabled to view this email address).
*Remember, the Push Jerk and the Push Press are two different moves. On the Press, your feet stay the same. On the Jerk, your feet drop out a bit to get under the bar a bit more. It is similar to the Clean.
Buy-out
2 min raised plank
*each time you drop down, there is a Burpee penalty: One burpee for each second on the ground.
Posted by drew on 05/25 at 12:42 AM
Most recent comments
18:58 (2 rounds with 135 and then 3 rounds with 115)
What a great Saturday!
Saturday's 10 am class had a great turnout for a nice 3.4 mile run on the Wildhorse Loop. Everyone did an amazing job, and I hope everyone was able to see any changes that have accrued over these past 10 weeks!
Now that the Get Shredded Challenge is over, everyone should be thinking: "what's next?".
Well here it is: You pick.
Simple as that. Pick something, anything, that YOU want to accomplish. From there, set the time line, and make it happen. Connor, Jordan and I will help you plan out and achieve those goals. We all have certain things we want to do. Speaking for myself, I have a long check list of things I want to do. The first on the list is a 400 pound deadlift. The goal is set, the plan is made, and now it's on me to put in the work. This is the same for everyone.
While this is not a set "10 week challenge", or maybe it is for you, this type of challenge should always be on your mind. Think of what you want to do and the trainers will help in any way we can.
If you aren't sure of what you want to do, here's a thought: run in a tri!
On Sunday, I got to volunteer at the Positive Energy Kid's Triathlon and it was awesome! I even got to see a one of my kid's I teach in the pool compete!
A tri or another race type event is a great example of a goal to meet. There are races that happen all the time, and once you commit to them, then the task will become real and you WILL work for it.
Have you ever wanted to do a tri? What about a marathon? Maybe, if running isn't your thing, what about competing in a lifting event. Yes, even those happen all the time. Especially in Sacramento.
If races aren't your thing, no problem. You don't have to make a grand event as your goal. How about trying for a new personal record? A sub 10 minute mile? Your first muscle up/pull up/rope climb?
The point of this challenge is to get you to work for something you want to do but maybe are too nervous to do or haven't been able to do before. Remember, you are not alone in this endeavor. Everyone will have thier own goals as well and no doubt, I'm sure, we all want to see each-other accomplish our goals. AND, as a way of showing this, we will have a binder in the CrossFit room where you can write down what your goal is on a sheet of paper. Then, when you've achieved your goal, you can rip that paper out and tape it on the wall so we can all celebrate with you!
So, think hard folks, and we'll see you soon!
Today's the last day of the Get Shredded Challenge! And because of this, we'll have some nice treats to follow to put some food in our bellies after we run the Wild Horse loop!
So, come prepared for a fun run come rain or shine. Me personally, I have yet to decide the type of weather I'm hoping for.
The Wild Horse loop is 3.5 miles long and runs on gravel and not a lot of shade, so make sure you hydrate before AND after the run. Afterwards, we can share stories and tips we came up with during the 10 week challenge. Also, if you would like to share your before and after photos, please feel welcome to do so.
Posted by drew on 05/22 at 12:01 AM
Most recent comments
25:55
Previous time: 28:09
The get shredded challenge was great. I especially liked the before/after test week.
Alright everyone, only two days left. I hope everyone is thinking about taking their "after" photos soon are looking forward to seeing any changes that may have accrued.
In light of the Get Shredded Challenege, I hope you guys all look back from when you started CrossFit. Think about not only the physical changes but also the not so tangible changes like attitude as well.
When DAC CrossFit first began, it was some abmats, a squat/pull up station, some bars and weights and a rubber floor. Since then, we have expanded and changed not only in equipment but with thanks to you all and your hard work, we have been able to see all your guys' growth as well.
So on behalf of all the trainers to you all, thank you for all your hard work and determination in making DAC CrossFit such an amazing place to be!
WOD
"Nicole"
AMRAP 20 min
Run 400 meters
Max rep pull ups
*Every time you drop off the bar you have to run.
Posted by drew on 05/21 at 12:00 AM
Most recent comments
nice job Gigi!
and we're excited to have you around Tamara!
Posted by drew on 05/22 at 12:11 AM
Two PRs in one WOD!
I got a PR on Nicole and also on max pullups:
Score: 100 - 23(PR), 20, 17, 20, 20
Previous score: 72 - 20,…
Posted by Gigi Sayfan on 05/21 at 12:41 PM
Just started CrossFit with you guys a couple weeks ago. Love the trainers, love the 6 am crew I sweat it out with. Totally hooked...
With only three more test days left until the Get Shredded Challenge is over, we come to one of my occasional favorites "Jackie"!
Jackie
1000 meter Row
50 Thrusters
30 Pull ups
This work out has a bit of everything to it: cardio, weight lifting and gymnastics. I saw one of my heros do this WOD in an amazing 5:30! I even got to shoot the video for it! However; make sure you count your reps. If you don't, you'll do as he did and do 29 pull ups! Oops.
At first glance this WOD may seam really bad, but I swear it's actually very nice. On the burpees, please remember not to waste energy lowering yourself down into the push up. It wastes energy and strength you could be using for the, wait for it, push up!
Remember to hit the deck and brace for a soft impact.
For the double unders, find a good rhythm and DO NOT GET FRUSTRATED! Big breaths and soft feet.
Now if I can just finish it in under 30 minutes next time, I'll really be smilin'!!
rss 2.0 feed