Crossfit Dixie

Jason just finished up the Fundamentals Course and is getting after it on the class WODs now. This was his first time DLing somewhat heavy and he gets 385# easy. I told him to shut it down there and next time he can go for more. I love his enthusiasm to push himself and get better, but also he is being smart about training. Our Fundamentals Course has been great prepping new members for Crossfit.

WOD

Workout of the Day

In Teams of 2 Complete the Following
For Time:

30 Turkish Getups 55/25
100 OH Walking Lunges 45/25

Rest 1 min

50 SDHP 115/75#
Run 400 M

Rest 2 min

50 Thrusters 115/75#
150 Double Unders

WOD

A. DL – build up to a tough 1
B. Bench Press – build up to a tough 1
C. KB ladder, 1-12-1 @ 70/55#

“Failure is good. It’s fertilizer. Everything I’ve learned about coaching, I’ve learned from making mistakes.” — Rick Pitino

What’s your excuse?

Remember to get your tickets to the fight Saturday night to watch Chris. Should be a fun night!!

WOD

A. Back Squat – 2 x 5 sets @ 30X1 tempo, build each set – NO MAX

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2 rounds for time of:

Run 800m
50 Push Press 75/45#
20 Burpees

History of the Crossfit Games.

The energy at the box has been awesome guys. We appreciate your hard work everyday and we see that you are committed to a healthier, fitter YOU in 2012. Games people, AWESOME!! Love to see you guys getting after it. Keep pushing each other everyday. It will make you better and our team better. Solid effort EVERYONE at CFD.

WOD

‘Elizabeth’

21-15-9

Squat Cleans 135/95#
Ring Dips

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15 GHD Situps x 4 sets; rest 1 min- (adv do 5 sets)
*sub 20 abmat Situps

I can’t put enough importance the having a technically sound and strong squat. Here is an M-WOD to help you guys. Work on it if you want to get stronger.

“The biggest hole I have seen in CrossFitters, the world over, is the ability to support a heavy bar on their back, sit down below parallel and stand up with out doing any spastic. No violent head head movements, caving knees or lack of spinal stability.

The other shit is fluff. I have never met anyone with a strong squat that was not decently strong in the other lifts.” —John Welbourn, Crossfit Football.

Trent Pratt – Hang Power Cleans 295#(PR)

Misi Tupe – Hang Power Cleans 315#(PR)

So apparently the jump ropes we buy have legs on them and they just keep walking out the door when we’re not looking. I’ve had several people tell me their ropes are missing. If you have taken a rope on purpose or on accident please bring it back to its rightful owner. I ordered more ropes today so we will have some for purchase soon. Please respect other people’s property and the property of CFD. If its not your rope don’t take it or don’t use it. If you don’t have a rope we can find a sub for double unders til you get one. In the beginning we provided ropes if people needed one, but all those ropes have disappeared so we are no longer providing them for you. We will sell you one or you can do burpees or run a 400 as a sub:). Please don’t take ropes out of our office unless it’s yours. If you own a rope keep it in your car or in your folder so it doesn’t run out the door. If you’re caught taking a rope you will have a meeting with Chris Ray, the MMA fighter that works out at CFD, it won’t be pretty:)

Speaking of Chris Ray, he is fighting this Saturday night at the Dixie Convention Center. If you want to go support him and watch some other good fights get tickets now before they sell out. Should be a fun night and we are looking forward to watching Chris kick some a$@&!! Good luck bro!!!

W.O.D

A1. 60 sec. unbroken kb swing amrap x 3 sets @ 70/55#; rest 30 sec.
A2. 60 sec. amrap box jump @ 20/16″ x 3 sets; rest 30 sec.
A3. FLR on rings – 60 sec. UB x 3 sets; rest 3 minutes

B1. DB Back Ext., 10 x 3 sets 30X2; rest 60 seconds
B2. Laying DB Tricep ext., 10 x 3 sets, 2121, rest 60 seconds

C. 500m row x 2; rest as needed between sets

GYM NOTES: Push yourselves on the rows. Work to keep same pace on 2nd row as you did on 1st row. Score total reps on A1 & A2.

Jagun Leavitt and Jaxon Reber gettin some Muscle Ups done. These young teens work hard everyday and it’s awesome to watch as they progress as athletes. Our Teen Strength and Conditioning class will help prepare these kids for their sport more than any other program out there. Strength and athleticism is something that can and needs to be developed for all athletes. We love working with these kids and look forward to the success of all our young athletes in their sports.

WOD

A. Pull up ladder 1-5 x 5 sets. Adv. do CTB. Not for time

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15 minute AMRAP:

12 push ups
7 T2B
24 double unders

M-WOD FOR IMPROVING YOUR SQUAT