WOD

Teams of 2 to complete the following:

3 rounds for time:

800 meter run
5 Pullups
10 Pushups
15 Squats

(Partner A runs 800 meters, partner B completes as many rounds as they can of the Triplet. When Partner A returns they switch roles, and continue in this fashion until they each complete 3 runs.)

The Lifestyle Challenge ends Sunday Feb 19. Hopefully you all are sticking to the program and your bodies have adjusted to this big change. I know many have seen awesome results already. The last few weeks are the most important ones. Biggest results are seen with those who can stay strong the last two weeks so if you’re in it to win it, THIS IS CRUNCH TIME!!

WOD

‘Helen’

3 rounds for time:

400m Run
21 KB Swings 55/35
12 Pullups

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Tabata

Double Unders
Sit Ups

“Courage gives a leader the ability to stand straight and not sway no matter which way the wind blows.” — Mike Krzyzewski

Kalli Stubbs, from our Teen Strength and Conditioning class, signs her Letter of Intent to play soccer at Utah Valley University. Congrats Kalli we are proud of you!!!

Here is a really good video on the Paleo Diet and how a Doctor used this diet to cure her terminal illness.

We have Jump Ropes for sale, if you need one let us know.

WOD

A. Back Squat Cluster 2.2.2 x 3 sets; rest 10 seconds, rest 3 minutes

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For Time:

40 Front Squats @ 185/115#. Bar must be taken from the ground.
*every time you drop the bar do 20 Sit ups
(use 205/135 if you can)

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Max Handstand Holds x 3 sets

Looking through these photos from last year’s Southwest Regional brought back some painful, but very fun and exciting memories:)

CROSSFIT GAMES 2012 BEGIN.. it’s time to get ALL OF CFD INVOLVED!!

The season is upon us! Every year CrossFitters from around the world throw down in the big show to see who is the fittest on earth. The road to get there is where all the fun begins.

When CrossFit Dixie first opened up the CrossFit Games were in their second year. So, we’ve had the privledge of watching this event grow each year. Last year our team made Regionals, but we unfortunately didn’t take a team so we are pushing to get our athletes back this year!

Today marks the day when we can register for the sectionals. I want 80% gym participation in this event. The workouts will be ones that everyone can do. CrossFit Head Quarters wants full participation in the sectional level, so the workouts are programmed to allow that. This is not an event only for those looking to get to the CrossFit Regionals. This is in fact another fun event that CFD will have as a whole for everyone looking to do what we do…

The workouts will be posted each week, starting Feb. 22nd. Starting Feb., 26th we will all, as a gym, be participating in these workouts every Saturday. So, everyone might as well register and get in the action. Everyone remembers how much fun they had last year or at other competitions. It’s a great time to test yourself as an athlete and to help prepare other CFD teammates as well. We will be hosting these workouts in the same fashion each week.

Trust me when I say this.. YOU ALL CAN DO THIS! Also, there is incentives for the gym that gets the most participation. So, let’s show the world what CFD is all about, and let’s all rally to support all our athletes that are shooting for the regionals on the team or individual level. You will not regret participating in this event. Workouts can be scaled if needed. So click the link below and get signed up.

CROSSFIT GAMES 2012

WOD

5 minute amrap – 90%

5 Power Snatch, 75/55
30 double unders

3 minute rest

5 minute amrap – 90%

7 KB Swings 70/55
10 box jumps, 24/20″

3 minute rest

5 minute amrap – 90%

5 clean and jerks, 95/65
5 T2B

WOD

A1. 1-4 HSPU Ladder x 4 sets; rest 60 sec
A2. Weighted Dip, 3-5 x 4 sets; rest 60 sec

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For time:

800 meter run
75 burpees
800 meter run

M-WOD for Runners

We want to tell Chris Ray he did awesome Saturday night. Unfortunately he didn’t come out on top that night, but we are proud of all his hard work and he was a great example of what it takes to set a goal and accomplish it, win or lose. That’s what I love about sports so much, how great you feel from winning, but also the personal growth within that comes from defeat. You learn a lot more about yourself and what you’re made of when your at the bottom of the mountain than you’re at the top. Chris showed poise in defeat and we are proud of his effort.

Sometimes there are days we just don’t have it. As a former athlete that was something I learned at a young age. You can’t be your best 24/7-365. It just doesn’t happen like that. I will hear on occasion from our athletes at the gym, “I was slower today” or “I didn’t PR, what’s my problem?”. I try to tell them exactly that. Athletes have slumps, athletes have off days. It’s important to remember that, as we strive to get better each day. Don’t beat yourself up about having a bad day at the gym or in whatever task in life you’re doing. Take it as an opportunity to personally reflect on how much you’ve improved. Maybe spend some time meditating or mixing up the same old normal routine. Be creative about how you can change it, then be proactive, and do it.

WOD

45 sec. amrap pull ups
45 sec. amrap hang squat clean, 95/65#
45 sec. amrap double unders
45 sec. amrap unbroken wall balls

*rest 3 minutes x 5

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4 min FLRs

GYM NOTES: push hard, transition from each station FAST, maintain the same numbers throughout. All sets should shoot to be unbroken for the full duration