Monthly Archives: July 2013

Wednesday, July 31 Gym will be closed; Thursday, August 1 Open in late afternoon sometime

 

 

photo (12)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

  • Jake and Jack discuss how cool it is to be them…
  • They are good men who continue to set high standards for themselves!
  • The gym is closed Wednesday as I am out of town
  • It will be opened Thursday late afternoon or early evening

 

Advertisements

Tuesday, July 30 Gym open @ 9:15 am

  • gym will be open from 9:15 am to 10:30
  • last night’s class was absolutely fantastic!

dicfit action

 

 

 

 

 

 

 

 

 

 

 

 

 

 

STRENGTH:

  • 3-3-3-3-3 Thrusters (heavier each set)

Met-Con WOD:

3 rounds of the following:

  • lap of school outside (370m)
  • 10 Overhead Squats 95/55 lbs (go heavier on the lifts if you can)
  • 10 Push Press/Push Jerk 95/55 lbs
  • 10 Pendlay Rows 95/55 lbs
  • 10 Thrusters 95/55 lbs
  • 10 Push Ups
  • 10 Pull Ups

 

Monday, July 29 Gym will be open for DicFit at 5:30 pm

  • Unbelievable!
  • Rich Froning wins again!

 

The gym will be open tonight at 5:30 pm for the DicFit class.

Check the http://www.dicfit.wordpress.com page for details of the WOD . 

I am roofing on Monday, bu the gym will be open Tuesday and Wednesday morning at 9:30 am

Saturday, July 27 Gym will be at 9:45 am

  • Just having some fun with the stone!
  • Lachlan, Logan, Dylan and I all had a great time working out 
  • Gym will be open in the morning at 9:45 am

STRENGTH:

  • 2 rounds of the Bear Complex (use a weight that you can perform 7 consecutive reps of the complex without putting bar down)
  •  Power Clean
     Front Squat
     Push-Press
     Back Squat
     Rack Jerk (Behind the neck push press)

 

Met-Con WOD:

  • 50 Wallball 
  • 50 Double Unders
  • 40 Box Jumps 
  • 40 Toes 2 Bar
  • 30 Pull-Ups
  • 30 Squats (95/55)
  • 20 Cleans (95/55)
  • 20 Jerks (95/55)
  • 10 Snatches (95/55)
  • 10 Dips

Finisher:

  • Prowler Push in the parking lot

Friday, July 26 Gym should be open around 9:30 am

  • I should be able to open the gym at 9:30 am today – my wife just had some surgery, so I have to make sure she is okay

STRENGTH:

  • 5-5-3-3-1-1-1 Bench Press
  • 5-5-3-3-1-1-1 Pendlay Row

Met-Con WOD:

10-9-8-7-6-5-4-3-2-1 of the following:

  • clean 135/95
  • HR push ups
  • sit ups
  • ATLAS stone to shoulder
  • toes to bar

 

Thursday, July 25 Gym will be closed today:(

  • Sorry, crew, but I cannot open up today
  • I should be able to open up Friday morning!
  • I will post Thursday night once I know what plans are  afoot!
  • Make sure you tune into the main CrossFit page to watch the early CrossFit Games Action

Photo

Wednesday, July 24 Gym Open at 9:15 am

  • gym will be open at 9:15 am
  • check out the CrossFit Games action on the main site www,crossfit.com

STRENGTH:

  • spend 10 minutes working up to a maximum Clean and Jerk

Met-Con WOD:

12 Minute Ladder of the following:

  • Row 15 Calories
  • 2 KB Goblet Squats
  • 2 KB SDLHP
  • 2 KB Swings
  • 2 KB Snatches (alternate)

increase by 2 Kb each round

Rest 3 Minutes

AMRAP 8 Minutes:

  • 6 Deadlifts 185/135
  • 6 Box Jumps

Rest 2 Minutes

AMRAP 2 Minutes:

  • Cleans 135/95

Tuesday, July 23 Gym Open at 10:00 am (note the change in time)

  • the gym will be open tomorrow at 10:00 am

STRENGTH:

  • 3,3,3,3,3 sets of pause front squats (hold in the bottom for a 2 count; heavier each set)

Met-Con WOD:

For Time

  • 1000m Row/Run
  • 10 Front Squats @115/75 (more if you can handle it)
  • 10 Pull Ups
  • 800m Row/Run
  • 8 Front Squats @115/75
  • 8 Pull Ups
  • 600m Row/Run
  • 6 Front Squats @115/75
  • 6 Pull Ups
  • 400m Row/Run

4 Front Squats @135/95
4 Pull Ups
200m Row
2 Front Squats @135/95
2 Pull Ups

Monday, July 22 Gym open for DICFIT class at 5:40 pm

  • The gym will be open Monday night at 5:40 pm (not before (as I am coming from a roof)
  • The WOD will be posted tomorrow
  • warm up will also be posted -PLEASE DO THE WARM-UP as posted
  • we are all going to start the WOD at the same time (exceptions are for people who must leave early:)

Friday, July 19 Gym Open at 9:30 am

  • Gym will be open at 9:30 am

STRENGTH:

  • 5-5-3-3-1-1-1 Deadlift

Met-Con WOD:

5 rounds of the following couplet for reps:

2 min on 1 min off

  • 15 Hand-Release Push-ups
  • 15 Hang Power Cleans @ 95/55

Finisher:

  • 20 slam balls
  • 10 pull ups (weighted)
  • 10 HSPU (or version)
  • 1000m row