Friday, 8.31.2012

Max Effort
Handstand/1 Handed handstand practice

WOD
3rds of "DT"
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
(M:155 ; W: 95)
We will be doing this complex for accuracy/efficiency of movement, not for time

Thursday, 8.30.2012

Max Effort
Row 250m
rest until recovered
Row 250m

WOD
4 rds
50 Wall Balls
3 min rest
1st rd @ 11ft, 2nd @ 10ft, 3rd @ 9ft, 4th @ 8ft
(M:20lbs ; W: 14lbs)

Wednesday, 8.29.2012

Amy will now be the instructor at the 4pm Monday and Friday, thank you so much for the help.
Clear your schedule for this one, light warmup and go for it.
WOD
"Jared"
4 rds
Run 800m
40 Pullups
70 Pushups

Tuesday, 8.28.2012

Max Effort
5 min Kb Windmill practice
http://youtu.be/z-1Z_EfQLK8
I prefer to drive my hips backward a little more than demonstrated in the video, but this will depend on the relative length of your torso. GO LIGHT!

WOD
3 rds
15 Thrusters
50 Air Squats
Run 400m
(M: 115 ; W: 85)

Monday, 8.27.2012

Max Effort
Max Rep Hspu for 3 sets
(May do on paralettes, "normal," kipping, feet on box)

WOD
12 min Amrap
10 Burpee Pullups
50 Box Jumps (M: 15" ; W: 12")
50 Side to Side hurdles

Friday, 8.24.2012

Jordan will be coming back to the program as soon as fire season is over so this scheduling dilemma will be resolved soon. I will keep you updated as to when this will be happening. Hopefully we don't have a long summer...
Max Effort
Bent Over Row 3x10
demo: feels funny referencing bodybuilding.com but this is what I'm looking for
http://youtu.be/-xlBxIMqh3A

WOD
3rds
30 Wall Balls
30 Lunges
30 Ball Slams
(M:20 ;W: 14)
*All Movements done with the med ball. For lunges hold ball in whatever position is most comfortable and for ball slams throw ball between feet and attempt to catch on first bounce.

Thursday, 8.23.2012

Max Effort
Paralette L Sits 3x attempts for max time

WOD
Amrap 12
3 L Pullups
6 Toe to bars
12 Single arm Db thruster (each arm)
24 Box jumps
(M: 35lbs, 18" ; W: 20lbs, 15")

Wednesday, 8.22.2012

So here is the scoop... Currently we are looking for an instructor for the 4pm Monday and Friday as well as the Tuesday at 6pm because right now nobody can cover it, this is temporary! As a result now all CrossFit members will be able to check out the CrossFit key at the DAC front desk, just like you would if you were getting a lock for a locker. I will make sure that I am posting the WODs a day ahead of time along with the best youtube demonstrations I can find. If I can help in anyway please let me know. Post questions to comments and I will address any of your concerns. If you feel like this program can no longer meet your needs I do understand but I am always available for coaching on the side during weekends.
WOD
5rds
12 Snatch Grip Deadlifts
9 Hang Power Snatch
6 Overhead Squats
(M: 115 ; W: 75)

Tuesday, 8.21.2012

No instructor tonight for 6pm, some changes will be happening with scheduling and instruction because of my move to Sacramento but it will all be sorted out by the end of the week. Sorry for the inconvenience!!! And if you have questions please post them to comments

Use these progressions to do your hang cleans
http://youtu.be/X7OvA_bUWik
Max Effort
Hang Clean 5x2

Demo: http://youtu.be/M11rVyvCyiE
WOD
"Helen"
3 rds
Run 400m
21 Kb Swings
12 Pullups
(M: 24 kg kettlebell ; F: 16 kg kettlebell)

Monday, 8.20.2012

This is what we're going for

http://youtu.be/n-fghjEe5Tk

Skill

Planche Practice

WOD

Amrap 12

5 Hspu

10 Pullups

15 Dips

50 Double Unders

Buyout

30 Switching from elbows down plank position to pushup position

Announcement

Won't make it in to the 6am or 4pm today. Gluten exposure while out to eat has sidelined me. For the wod here is a good video demo- skip to 2:45 for the movement explanation and use timer 3 for 1 min intervals. Good luck!
http://www.youtube.com/watch?v=DC19O4cgvp4&feature=youtube_gdata_player

Friday, 8.17.2012

Wod
FGB

Thursday, 8.16.2012

I won't be able to make the six tonight because we're trying to finish up moving to sac today.
Wod
"flight simulator"
5-10-15-20-25-30-35-40-45-50 and then back down in increments of 5 for unbroken double unders. Can you actually finish this before the hour is up?

Wednesday, 8.15.2013

Max Effort
1k row

Wod
10 min every min on the min
2 floor to overhead

Tuesday, 8.14.2012

Max Effort
Back lever practice

Wod
3 rds
1 min man makers
1 min kb swings
1 min side hurdles
2 min rest
(m: 20 lbs, 1.5 pd; w: 10 lbs, 1 pd)

Thursday, 8.9.2012

Max Effort
Weighted pullup 5 rm

Wod
21-15-9
Front squat
Hspu
(m: 135 ; w: 95)

Rest 1 min
50 Back ext

Wednesday, 8.8.2012

Wod
1 min deadlift
1 min rest
3 min d under
2 min rest
3 min lateral box step
2 min rest
5 min kb swing

Tuesday, 8.7.2012

Max Effort
Push Press 3rm

Wod
12 min Cindy

Monday, 8.6.2012

Max effort
500m row

Wod
4 rds
1 min burpees
1 min wall ball
1 min rest

Friday, 8.3.2012

Wod
Tabata
Kb swing
Goblet squat
Sumo deadlift
Thruster

Announcement

Won't make it to the 4. Won't get back in time from my other job. Workout is self explanatory and back door is open for the run.

Wednesday, 8.1.2012

Wod
3rds
Run 800m
30 situps
40 back extensions

Tuesday, 7.31.2012

Max effort
Bench 5rm

Wod
5 rds
5 Push Press
10 Burpees
(M: 135; W: 95)

Monday, 7.30.2012

Max effort
Overhead squat build to heavy 5 rep

Wod
5 rds
1 min wall ball (push press variant)
1 min box jumps
1 min side hurdles
1 min rest

Friday, 7.27.2012

Subluxed my left shoulder yesterday during brazilian jiujitsu training and am still in a lot of pain so I wont be in today. Another self explanatory WOD
WOD
"Annie"
50-40-30-20-10
Double Unders
Situps
~if you are up to it (didn't tear your hands yesterday) sub toe to bar for D-Under

Thursday, 7.26.2012

There will be no instructor for the 6pm soooo you get options

WOD #1

Run 5k, Wildhorse loop around DAC is 5k ( can you finish sub 25 min?)

or 

WOD #2

"Murph"

Run 1 mile

100 Pullups

200 Pushups 

300 Squats

Run 1 mile

~pullups, pushups, squats may be done in any order/ratio (my favorite is to split squats and pullups until pullups are done and then finish squats with pushups)

Wednesday, 7.25.2012

Max effort
Rope climb variations

Wod
3 rds
5 deadlifts
10 hspu
15 ring dips
20 pullups
25 pushups
(m: 315 , w: 225)

Tuesday, 7.24.2012

Max Effort
Power Snatch 3x3

WOD
Amrap 12
5 OHS
10 Burpees
(M: 135 ; W: 85)

Monday, 7.23.2012

WOD
3rds
Run 400m
15 Man Makers
(M: 35 ; W: 20)

Monday motivation

Friday, 7.20.2012

WOD
"Filthy 50"
Yup, again. This time bring a some sort of carb containing item to consume during the workout so you can see the effects on your performance. (ex coconut water, or my favorite 4oz orange juice per 16oz H2O)

Thursday, 7.19.2012

Max Effort
Power Clean 1 rm
then 1 min max rep Deadlifts at 1rm Clean weight

WOD
Amrap 10
Cindy or Mary

Wednesday, 7.18.2012

WOD
10 min, every min on the min
1 Snatch
1 OHS
2 Lunges
then
4x400m Run with 2 min rest between

Tuesday, 7.17.2012

I have to do an onsite training tonight so I won't make the 6pm, thank you for being patient with these schedule hiccups.
Wod
20 min, every min on the min
1 db thruster (m: 50 ; w: 30)
5 burpees

Monday, 7.16.2012

Jorgen is gone this week so there won't be an instructor for the 6pm tonight.
WOD
"Helen"
3rds
Run 400m
21 Kb Swing (M: 1.5pd ; W: 1pd)
12 Pullups
*or if there is any named xfit wod you haven't done that you want to do, do it!

Friday, 7.13.2012

Skill/Max Effort 
K2E/T2B practice
mixed with
5x1 80% max weight cleans

WOD
50 K2E
50 Wall Ball
50 Double unders

Wednesday, 7.11.2012

Max Effort
3x10 Bent Over Row

WOD
21-15-9
Deadlift
Burpees
(M: 225 ; W: 155)

Tuesday, 7.10.2012

Won't make it to the 6pm tonight
Wod
20rds
5 pullups
10 pushups
15 squats

Monday, 7.9.2012

Max Effort
Power snatch 5x2

Wod
Amrap 12
Run 400m
20 Back Squats
(M: 135 ; W: 95)

Friday, 7.6.2012

WOD

3 rds

5 Push Press

10 Strict Pullups

(M: 185 ; W: 115)

then 

3x400m Run

Rest 2 mins between attempts

Announcement

Sorry won't make it in to the 6pm tonight. This is the only window of time I have to do a gre prep exam(it takes 4 hours) before I start my class on Sunday.

Thursday, 7.6.2012

Max Effort
From floor handstand progressions

WOD
21-15-9
Db Snatch (each arm)
Hspu
(M: 55 lbs ; W: 35 lbs)

Wednesday, 7.4.2012

Happy Fourth! 9am class will be the only one held today due to the gyms limited hours.
WOD
"Kelva" because I couldn't make up my mind
2 rds
Run 800m
30 Kb Swing
30 Pullups
Run 400m
30 Box Jumps
30 Wall Balls

Tuesday, 7.3.12

Max Effort
TGU practice with heaviest kb as possible

WOD
6 rds
1 min D-Under or single skips
1 min *burpees (# of burpees equals # of misses of 1xD-Under or 5x single skips)
ex) in 1 min you missed 3 attempted D-Under and 2 single skips, your burpee total for the next min would be 13

Monday, 7.2.2012

Max Effort
5 min D-Under practice

WOD
"Annie"
50 D-Under, Situps
40 D-Under, Situps
30 D-Under, Situps
20 D-Under, Situps
10 D-Under, Situps

Is sugar toxic?

Friday, 6.29.2012

Wod
Filthy 50, compare time to last weeks final 3

Thursday, 6.28.2012

I wont make it to the 6pm class tonight, workout self explanatory
WOD
4 rds
Run 400m
15 Pullups
25 Pushups
50 Squats

Wednesday, 6.27.2012

Max Effort
Floor to Overhead 1 rm

WOD
3 rds
1 min Db Thruster
1 min Db Burpees
1 min Db Row
1 min Rest
(M: 25 ; W:15)

Tuesday, 6.26.2012

Skill
Paralette freestanding handstand practice

WOD
Amrap 15
3 Muscle ups
6 HSPU
25 Kb Swing
(M: 1.5 pd ; W: 1 pd)

Monday, 6.25.2012

Will be taking pictures during the WOD today so wear tons of makeup and sweat a lot.

Skill

30 Pistols each leg

WOD

3 rds

12 Back Squat

6 OHS

Run 400m

(M: 135 ; W: 95)

Friday, 6.22.2012

WOD
50 WallBalls
50 Burpees
50 Double Unders

Thursday, 6.21.2012

Skill
Paralette hspu

Wod
3 rds "Dt"
12 deadlifts
9 hang power clean
6 push jerk
(m: 155; w: 115)

Wednesday, 6.20.2012

Max Effort
L-Sit for time

WOD
3rds
20 db Thrusters
30 kb Swings
Run 400m
(M: 35, 1.5 pd ; W: 20, 1 pd)

Tuesday, 6.19.2012

Max Effort
Weighted Pullup 3x10
Weighted Dip 3x12

WOD
Every minute on the minute for 15 minutes
1 Hspu
5 Burpees

Monday, 6.18.2012

Eat clean challenge: this week eliminate gluten. Every week there will be an elimination of a potentially harmful/ unnecessary food item
Skill
Handstand progressions
Wod
2 rds
Run 400
25 pullups
50 pushups
75 squats

Goruck Challenge

Goruck Challenge June 2, 2012

Photos

Thursday, 6.14.2012

Won't make it to teach the 6 today
4 rds
400m farmers carry
15 db thrusters
(m:25 ; w:15)

Wednesday, 6.13.2012

Skill
Rope Climb Variations

WOD
3 rds
10 Db Clean and Jerk (Each arm)
20 Db Overhead Lunges (Total)
30 Box Jumps
(M: 40, 12'' ; W: 25-30, 12")

Tuesday, 6.12.2012

Lift
Deadlift 5x3

Wod
5 rds
5 Strict Pullups
5 Power Snatch
5 Overhead Squat

Skill Work
2 rds
1 min Jump Rope
1 min Double Unders
1 min Rest

WOD
3 rds
Run 400m
30 Kettle Bell Swings
15 Burpees
(M: 1.5 pd; W: 1 pd)

Workouts until 6/6

Thursday, May 24

Max Effort

Deadlift 3x5

WOD

“Diane”

21-15-9

Deadlift

Hspu

Friday, May 25

WOD

“Filthy 50”

Monday, May 28

Max Effort

Back Squat 3x5

WOD

3 rds

9 Back Squats

6 Front Squats

3 Overhead Squats

Run 400m

(M: 135 ; W: 95)

Tuesday, May 29

Max Effort

Press 3x5

WOD

21-15-9

Burpees

Db Thrusters

(M: 30 ; W: 20)

Wednesday, May 30

Max Effort

3x max rep strict pullups (Bands used for those without strict pullups, NO KIPPING)

WOD

3 rds

Run 400m

30 Kb Swings

15 Pullups

Thursday, May 31

Max Effort

Deadlift 3x5

WOD

3 rds

Run 800m

25 Toe to Bars

25 GHD Raises

Friday, June 1

Max Effort

Bench Press 3x5

WOD

“Angie”

100 Pullups

100 Pushups

100 Situps

100 Squats

Monday, June 4

Max Effort

Back Squat 3x5

WOD

“Karen”

150 Wall Balls

Tuesday, June 5

Max Effort

Press 3x5

WOD

3 rds

10 Hspu

15 Burpees

20 Pullups

Wednesday, June 6

Max Effort

Weighted Pullups 3x5

WOD

3rds

15 Db Thrusters

50 Side to side hurdles

Wednesday, 5.23.2012

Max Effort
L-Sit for time

WOD
5 rds
1 min Thrusters
1 min CTB Pullups
1 min Rest
(M: 95 ; W: 65)

Tuesday, 5.22.2012

Wod
5rds
Run 400m
20 Wall Ball
20 Toe to Bar

Monday, 5.21.2012

Max Effort
Power Snatch 1rm

WOD
Amrap 12
Run 200m
3 Floor to Overhead
*Weight is what you get for your snatch 1rm

Friday, 5.18.2012

Max Effort
Deadlift 3rm

WOD
5 rds
5 Deadlifts
10 Burpees
*weight is 80% of 3rm

Max Effort
10 min Jump Rope variations

WOD
5 rds
5 Push Press
50 D-Under
(M:155 ; W: 85)

Wednesday, 5.16.2012

WOD
10 Muscle Ups
20 Hspu
30 Pullups
40 Pushups
50 Wall Ball
60 Box Jumps
70 Overhead Lunges (M: 45 ; W: 25)

Tuesday, 5.15.2012

Max effort
Power clean
3x3

Wod
5 rds
5 floor to overhead
10 ring dips
(m:135 ; w:75)

The Sugar Hill Part II

Monday, 5.13.2012

I have my finals early tomorrow so I will not make the 6am, I hope to make it back for the 4pm.
WOD
4 rds
Run 400m
20 Pullups
30 Pushups
40 Squats

Race for the Cure

Heads up for tomorrow if you signed up for the Race for the Cure, I wont make it because I have cold/flu thing and am not up to waking up that early

Announcement

I won't be in for the 4 pm today. Timer 2 is the tabata timer and Paralette jump through are done as follows. Start I'm pushup position with hands on paralettes, jump your feet forward to a held L position, jump back to pushup position

Friday, 5.11.2012

Max Effort
Power Snatch 2rm

WOD
Tabata
Toe to Bars
Squats
Paralette Jump throughs
Side to Side Jumps

Thursday, 5.10.2012

Wod
Championship FGB
5rds
1 min each of: wall ball sdhp, box jump, push up, row, rest

Wednesday, 5.9.2012

Max Effort
1 set of each, each for max rep rest as needed between each
L-Pullup
Strict Pullup
Kipping Pullup
Jumping Pullup

WOD
100 Double Unders
50 Burpees
100 Double Unders

Tuesday, 5.8.2012

Max Effort
Supersetting
5 sets
5 reps Press
10 reps Bent Over Row
Rest 1 min

WOD
3rds
5 Power Snatch
10 HSPU
15 C2B Pullups
(M: 135 ; W: 75)

The Sugar Hill (Art of low carbs)

Monday, 5.7.2012

Max Effort
Back Squat 3x5
Back Extensions 3x15

WOD
Run 400m
50 Wall Ball
50 Box Jump
Run 400m
(M: 20 lbs, 24"; W: 14 lbs, 18")

Friday, 5.4.2012

If you want to do the race for the cure with me and Katelyn join the DAC team
https://secure.info-komen.org/site/TRR/RacefortheCure/EDH_SacramentoAffiliate?fr_id=2444&pg=tfind




WOD
Cindy or Mary
Amrap 20
5 Pullups
10 Pushups
15 Squats
or
5 HSPU
10 Pistols
15 Pullups

Announcement

Won't be in for the 4 pm today but the workout is pretty self explanatory. Use bands for pullups if you need to and if you don't know the 800m loop run the 400 m twice.

Wednesday, 5.2.2012

WOD

1/2 Murph

Run 800m

50 Pullups

100 Pushups

150 Squats

Run 800m

Tuesday, 5.1.2012

Max Effort
Ring practice

WOD
Amrap 12
Fran...Yes amrap Fran

Thursday, 4.26.2012

Max Effort
Deadlift build to heavy 5, but not 5rm!

WOD
5 rds
3 Deadlift
10 Burpees (jump over bar)
Do Deadlifts at the weight you built to for a heavy 5

Wednesday, 4.25.2012

Max Effort
C+J 3rm

WOD
Tabata
Push Press
Rest 1 min
Hang Power Clean
Rest 1 min
Back Squat
(M: 45 ; W: 30)

Tuesday, 4.23.2012

"Nasty Girls"
3 rds
50 Squats
7 Muscle Ups
10 Hang Power clean
(M:135 ; W: 95)

Monday, 4.23.2012

WOD
5 rds
1 min Pullups
1 min Pushups
1 min Squats
1 min Rest

Announcement

Doubt I'll make it to the 4pm, roads have been closed an I have a feeling I'll be stuck in Sacramento

Friday, 4.20.2012

WOD
4 rds
200m Run
10 Press
15 Plate Slams
20 Overhead Lunges
(M: 45 ; W: 25)
all movements done with a plate

Thursday, 4.19.2012

Want to give this a shot soon
http://youtu.be/JqJxKX2Cr2I

Max Effort
3 Min Double Unders

WOD
3 rds
400m
30 Wall Ball
(M:20 ; W:14)

video

since the post didn't embed here is the link
http://www.youtube.com/watch?v=hvt3nkQ0Bq4&list=UUle6owuWL1uKHtS6u6usmoA&index=2&feature=plcp

Wednesday, 4.18.2012

<iframe width="560" height="315" src="http://www.youtube.com/embed/hvt3nkQ0Bq4" frameborder="0" allowfullscreen></iframe>
I literally have nothing to say after that...
WOD
"Grace"
30 Floor to Overhead
out of respect for that awesome video you get to decide your weight. If you go lighter there will be an additional 50 Burpees added on top of the 30 Floor to Overhead

Tuesday, 4.17.2012

Max Effort
L-Hang for time


WOD
50-40-30-20-10
Kb Swing
D-Under
(M: 1.5 pd; W: 1 pd)

Monday, 4.16.2012

Max Effort
Kipping Practice 5 min

Wod
Amrap 12
12 Deadlift
9 Bent over row
6 Hang power clean
3 Press
(M: 135, W: 85)

Friday, 4.13.2012

Max Effort
Snatch practice 10 min

WOD
Amrap 12
5 Db Press
5 Db Push Press
5 Db Push Jerk
20 Box Jumps
40 Side to Side hurdles
(M: 30, 18" ; W: 20, 12")

Tuesday, 4.10.2012

Amazing weightlifting

 

Max Effort

Push Jerk 5x1

 

WOD

40 Strict Pullups

1 mile Run

100 Air Squats

Friday, 4.6.2012

WOD

Amrap 12

1 Full Squat Snatch

5 Overhead Squat

30 Double Unders

(M: 135 ; W: 75)

Thursday, 4.5.2012

WOD

Amrap 20

Run 400m

Max rep Wall Ball

(M: 20; W: 14)

Wednesday, 4.4.2012

WOD
Tabata
Lateral kb swing
Box jumps
Side to side hurdles

Tuesday, 4.3.2012

WOD

5 rds

10 Hspu

20 Pullups

30 Kb Swings

 

Monday, 4.2.2012

WOD

2 rds

Run 400m

15 Squat Clean Thrusters

30 Overhead Lunges

(M: 115, 45 ; W: 75, 25)