Check out this read from the CrossFit Journal: When You Never Rx Anything. Instead of focusing on all the things you can’t do today, start celebrating the ones you can. Start challenging yourself to add to that list every week until […]
We have completed our first week in our new home and it has been fabulous! We have all enjoyed all the “firsts” all week long 🙂 The energy is positive and fun and it already just feels like home. Thank […]
Saturday’s Training Intent: – Metcon: Today’s workout will likely challenge you in a new way because of the OH KB Lunges, but overall pacing should remain around 80%. Break work up however you see fit and work on being efficient with […]
Friday’s Training Intent: – Strength: Week 2 of Speed work with Hang Power Clean + Push Jerk + Split Jerk. Work with slightly heavier loading while still maintaining efficiency. – Metcon: Benchmark piece “Grace” that should be near maximal effort. Loading should […]
Thursday’s Training Intent: – Strength: Today we are focusing on strength work only with a GPP/Accessory finisher. Back Squats should be slightly heavier than last week with each set still explosive out of the hole. All of the accessory work should […]
Some more PR bell ringing on Tuesday’s Bench Press max 🙂 Our PR bell has had a work out and it is only Tuesday!! Doin the work and makin them GAINZ!!! We want to send a couple of our members […]
First WOD complete in our new home; the place is now broke in. We had lots of PR’s bell rings today on the Sumo Deadlift. Make sure you keep track of your numbers. We will use it in the future. […]
1st day in the NEW location 🙂 Just want to thank everyone for the help with moving. It was really an amazing turn out of volunteers. Remember not to go on auto pilot and put 1810 W Amador into your […]
The support for DDCF’s move to its new home over the past few day’s has been overwhelming. Thanks to everyone’s help, we have managed to move all our equipment minus the mats to the new location. We even got the […]
Thanks to all who helped with moving Thursday. Friday’s workout will be… not a workout. Walk for for one hour. Walk at a casual pace. No headphones, music, or podcast. Just let your mind relax. “THERE ARE NO SUCH THINGS […]
For Thursday we will be open for morning and noon class only. Friday and Saturday we will be closed. Apologies for any inconvenience. Please keep an eye out for further information. Thursday’s Training Intent: – GPP: Grab two KBs, one light […]
PR’s all around today! Solid push presses guys! As the month is winding up we are looking forward to getting in to our new home. We will keep you posted on any possible schedule changes due to the move, so […]
Tuesdays Training Intent: – Strength: Take 8-10 sets and build to a max Push Press. Be careful not to “redip” once you get closer to max loads. Try to beat your current 1RM by 5#s only and have a plan in […]
Monday’s Training Intent: – Strength: The purpose of using a “wave” is to prime the CNS for heavier sets. Use the first wave of 3-2-1 to prepare you for the last wave of 3-2-1 which should be heavier. All that 3-2-1 […]
Saturday’s Training Intent: – Metcon: Benchmark workout that is intended to be done with light loads. The goal here is to stay consistent as this is a high-rate of muscular deterioration type workout. Go light. METCON: “Fight Gone Bad” 3 Rounds […]
Fitness in 100 Words Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and […]
The image below, represents a hierarchy of health starting with nutrition as the foundation of fitness and health. A good diet is one that is filled with high quality calories/nutrient dense foods, with the appropriate balance of of macro and micro […]
Progress in our new home is going great! Bathrooms are finished to include the plumbing final. Got the Wallball lines painted (9, 10, and 11 foot marks) and the first section of the Pullup rig in place. Our 4:30 pm […]
Tuesday’s Training Intent: – Strength: All work should be challenging today. Have a spotter for your DB Floor Press as you’ll likely need help getting into place. – Metcon: One athlete will complete a full round of 250m Row/10 Burpees over the […]
Monday’s Training Intent: – Strength: Work up to a heavy cluster set of Power Snatch. The purpose of cluster sets is to use intra-set rest to ensure we are recovered before each effort. This allows us to refine technique and work […]