8-4-14 – CrossFit DGA
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3
Aug

8-4-14

As I was thinking this weekend I started to realize that it is so easy to go through the motions. It is so easy to get caught up in the doing and not ask why we are doing what we are doing.  It does not matter if its exercise, religion, music, parenting, etc.. we should always know and understand why we are doing what we are doing. We really try and provide a great service at DGA and believe it or not there is a reason for everything that we do. But before we dive down the rabbit hole I think that it is important for me to  share with you my purpose and my vision of DGA.  I feel that we need to make some small changes in order to move forward as a gym. Most of the changes need to take place on my end. However there are some changes that I would like for our athletes to make. Moving forward lets pretend there will only be one caoch on the floor at all times. The changes are listed below.

1. If you want to get better at the lifts and a coach cannot help you right away please take a  video so that we can go over after class or the next time you are in class.

2. Please pay for merchandise when you get it(please don’t take anything without paying for it). Its easier for both parties that way.

3. The warmups need to be more personalized. I don’t mind helping with that but everyone needs to get to the gym about 10 mins earlier(if possible) everyday. There needs to be time for a general warmup + individual warmup. I am not trying to make this complicated just trying to make you better.

4. I want everyone to think about their expectations for DGA. What is it that you are looking to get from your experiences and interactions at DGA?

 

My Ultimate Mission

In all decisions and choices, I consider the welfare of Natalie, Brady and my family first and foremost. God has given me life and purpose. My life, purpose, and behavior reflect a constant commitment to the highest moral standards. I treat others with dignity, respect, and (I would like to add “compassion” here in 2014). I am fully aware and I acknowledge that energy is my most precious resource. In keeping with this, I will work daily to achieve the highest level of spiritual, mental, emotional, and physical fitness in my life. I  am committed to brining passion, positive energy, and hope to all of life’s challenges. I will continue to work my butt off to make a lasting difference in the lives of those around me and in the lives of those that I will meet in the future. I promise not to play it safe or to take the easy road. I am so grateful for my life and the blessings that I have been given.  I will live each day as if its my last.

 

“Live each day with no regrets, be slow to anger, quick to forgive, love life, cherish family, forget past mistakes.” Kenny Bland (Daddy)

 

Fitness:

A. Back Squat 8-10 x 4 @ 31×1 rest 2-3 min
B. RFESS 8-10 x 3 @ 3010 rest 20 sec; rest 45 sec
+
EMOM for 14 min
Even 3-4 Power Cleans #135/95 (you may not do TnG) 1 rep at a time (a little heavier than last week, if you would like)
Odd-7-9 Burpee (no more than 25 sec of work for females; 20 sec for males)
+
12 TGU per side (HTLW)

 

Competition:

A. Back Squat 6-8 x 4 @ 21×1 rest 2-3 min
B. 1 clean + 4 FS x 5 rest 2-3 min
+
5 sets not for time
5 OHS 135/95 (build if you prefer)
30-40 UB DU The set should be performed UB; if you break start back at 0
5/9 C2B Pullups

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