December 15 2015 – CrossFit DGA
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December 15 2015

I just wanted to take a few minutes and talk about the state of DGA and also the direction we are heading. First and foremost we just want to say thank you to everyone who is reading this post. We realize as a team that we have a lot of responsibility to our clients. One of the main responsibilities that we have is to provide a product to all of you that is fair and unbiased and a product that will allow you to progress your fitness and pursue a life of health and well being. With that being said please remember we do offer different services, one of which is personal training or individualized coaching. Both are great for someone searching for something a little more personal. There will come a time that group training may not offer everything that you need so that you can continue to progess your fitness. We will continue to look at other services to offer that compliment our group training model so that we can continue to provide a service that is unmatched in our area.

As far as training goes we will continue to focus on creating healthy shoulders and giving you movements that force you into better posture. Examples are face pulls, Defranco Cuban Presses, front rack yoke carries, squats, etc…..I think you get the idea. Most of the time movements like these do not make you sweat. However you can work up a sweat by cleaning out the garage(insert sarcastic smirk here). Our job as coaches is to create an environment where everyone can be successful. Sometimes that means slowing down and sweating less. There will be days that we will sweat. If you miss those days, please make them up after class or use Saturday as makeup day and come in and get your sweat on.

Our AVG age for our members is very close to 40. We have to be smarter and take a more intellectual approach to our training vs a gym that has all college students. We feel that this year we are going to have a huge impact with our education, training protocols, and customer/client experience. We look forward to providing all of you with a better service than we did in 2015. So, who’s ready for 2016?? See you tomorrow DGA!!!!!

We also would like to wish Robyn Tanner a late Happy Birthday!!!!! Robyn’s birthday was on Monday December 14.

 

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Fitness:

Ballistics/Trunk Stability/Conditioning
A. KB Snatch Technique Work (one arm swings before moving to snatch)
B1. SA KB Clean and Press(push press) 5-7 reps x 4 sets (Hand should finish with a pronated grip at the top of the press) Control descent
B2. Sled Push (20-25 sec of work) x 4
+
EMOM for 12 min
Even-7 SA KBS (Russian)
Odd-Suicide

Competition:

Absolute Strength/ Conditioning
A. Shoulder Press 5-5-5-5 rest 2-3 min
+
10 Cal row
5 Burpee over rower
10 Thruster 95/75
rest 2 min x 5
**Goal is same times every set for the conditioning
+
Cool Down
3 sets
200m walk
10 Trap Three Raises (pause at the top for 2 sec and slow eccentric)

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