‘The DC Whiteboard’

One of the first things as Dragons you do as you enter DC is that you write your name on the whiteboard. The whiteboard has a huge meaning in the crossfit community. It represents our DC Community, its not about recording our scores because that is what our training diaries are for (so make sure you are keeping them so you can monitor your own progress)!!  The whiteboard is about motivating, inspiring and pushing each other as Dragons to limits we didn’t know or think we could get to. The friendly competition between friends where there is no winner and who finishes last is just as important as the person who finishes first.  As Dragons, the motivation we get, should be second to none when we walk in and read how every person, in every class before has absolutely smashed the workout. It inspires us to leave nothing on the table, to hold nothing back. It is a way for us to feed off each other’s energy even when the previous class has already gone home. It does not matter whether you did the WOD scaled or you did it RX’d, just like it doesn’t matter in you were the first or last person to finish. Your name and score next to the WOD is your way of letting everyone know that this WOD did not break you. You fought through to the end and finished. This is another one of those victories over the workout. So don’t cheat yourself the pride of seeing yourself on the board and don’t cheat everyone else the inspiration you provide them by showing up and beasting the WOD.

A) WOD

Partner WOD

12 Min AMRAP

Partner 1 – 100m Run whilst Partner 2 – Plank Holds (Swap)

Partner 1 – 100m Run whilst Partner 2 – Max. Rep Burpees (Swap)

* Score is combined total number of Burpees.

4 Mins Rest

Individual

60 Sec Max. Distance Row

120 sec rest

60 sec Max. Effort Bar Thrusters 20kg/15kg

D) Mobility

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Dragons enjoying a farewell breakfast to Dragon Jeff Martin in town on Saturday morning post Team WOD.

A) 8 Mins Establish a Max. Height Seated Box Jump (without whacking shins!)

B) Every minute, on the minute for 10 mins (alt. rounds)

3 Power Cleans (75-85% 1RM) - 0-2-4-6-8

5 Strict Pull Ups – Min 1-3-5-7-9

C) WOD

10 Min AMRAP

7 Push Press 50/30kg

7 Toes to Bar

20 Double Unders (60 Single Jumps/60 Plate Jumps)

* If you want to get better at Double Unders, then expect them to appear more frequently in DC WODs, we highly recommend you purchase one to custom fit your height.

Again Faster Jump Ropes for sale

D) Mobility

As you maybe aware, this weekend we have two fantastic sporting events. On Saturday we are hosting the European CrossFit Masters competition ‘Raising the Bar’. If any of our Dragons are willing to lend a hand and be a judge for the day it will be a massive help to us and the event in order to make it a success. There are few names down on reception, so if you are able to spare the time it will be greatly appreciated by all!

Also, on Sunday we are hosting the Wales Strongest Man competition that starts at 11 am, this is an opportunity to witness these athletes  competing in the traditional strongman events. 

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Dragon Charlie Ryley 2400 m’s up in the Austrian Alps representing DC on his snow board!!

A) Upper Body Strength/Squat Mobility

3 Min AMRAP

8 True Press Ups (controlled)

5 KB Goblet Squat with 2 sec pause at bottom

B) Strength

Overhead Squat – 5/5/5/5 (progressive)

C) WOD

for time

30 KB Swings

200m Run

20 KB Swings

400m Run

20 KB Swings

400m Run 

30 KB Swings

200m Run 

D) Mobility

Dragon Caryl James writing a great piece in Issuu magazine – Read Here

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Thursday’s Ladies Only Class in full flow with DC Coach Angie and Naomi.

8 am

CrossFit Open WOD 13.5

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9 am Team WOD

In Teams of 3 - 

for time

3 KM Run / ** 1 KM Run (Rowing Option)

Can only start once all the team are back.

100 Burpee Over Bar

100 AB Mat Sit Ups other 2  Plank Hold

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10 am CrossFit Class

In a 20 minute window -

1 KM Run (Row – scaled option)

AMRAP

10 Shoulder to Overhead 40/30kg

10 Burpee Over Bar

10 AB Mat Sit Ups

Read Coach Simon’s Blog

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Dragon Beth John visiting CrossFit Chiang Mai, in Thailand.

A) Strength/Power 

Snatch Pull – 5 sets x 3 reps

B) WOD

3 Rounds

10 Hang Power Snatch 45/30kg

40 Air Squats

400m Run

C) Mobility

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