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      OFTEN IMITATED, NEVER DUPLICATED



 



         VOTED BEST GYM IN PUEBLO 2013

PUEBLO'S 1ST CROSSFIT AFFILIATE est. 3/7/2011

          CHANGING LIVES

    275 E Industrial Blvd #3 Pueblo West, CO  81007 (719) 468-0694



  
Mission Statement

Devil Dogg CrossFit’s mission is to break the fitness industry mold of pattern and routine.  We will accomplish this by using the CrossFit prescription, “Constantly varied, high intensity, functional movement”.  



Devil Dogg CrossFit
is proud to announce that we are now offering CrossFit Kids Classes.
Check
schedule and pricing for details.

CrossFit Kids classes, ages 5-12.  Mondays and Wednesdays
4-5 PM. 
Teens Tuesdays and Thursday 4-5PM

Taught by CF Kids Trainer, Chris Carter 



Saturday, August 23rd. Click here for WOD details and registration links


Thanks to all our Supporters, Athletes and Sponsors, we have raised over $900 towards our "Colton is one Tough Mudder" Campaign!

Please visit our Facebook page, http://www.facebook.com/pages/Devil-Dogg-CrossFit/114014268679358?ref=ts  for updates and pictures



Devil Dogg CrossFit on Facebook! 

What is CrossFit?  Check out this video. Let's Start a Riot Video:  http://www.youtube.com/watch?v=3w9E-dgLUT4

CrossFit and I know It Video




 



 

  

Forging Elite Fitness            


Strength - DL 5,5,5+
(Based on Jim Wendler program, sets are calculated @ 65%,75%,85% of 90% of 1RM. (Ex. 1RM=100, 90% of 1RM=90,
65% of 90=58.5(set 1), 75% of 90=67.5(set 2), 85% of 90=76.5(set3)

Metcon - CF Game...s 21-15-9 Complex
For time:
8 deadlifts, 155 lb.
7 cleans, 155 lb.
6 snatches, 155 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 muscle-ups/burpees
6 deadlifts, 155 lb.
5 cleans, 155 lb.
4 snatches, 155 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 muscle-ups/burpees
4 deadlifts, 155 lb.
3 cleans, 155 lb.
2 snatches, 155 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 muscle-ups/burpees


Strength - Power Snatch 3x3 (60%, 70%, 80% of 1RM)

Metcon - CF Games Midline March
3 rounds for time of:
25 GHD situps
50 meter handstand walk/ bear crawls
50 meter overhead walking lunge




Strength - Power Clean 3x3
(60%, 70%, 80% of 1RM)

Metcon - "Elizabeth"
21-15-9 reps of:
Cleans (135/95)
Ring Dips




Strength - Back Squat 5,5,5+
(Based on Jim Wendler program, sets are calculated @ 65%,75%,85% of 90% of 1RM. (Ex. 1RM=100, 90% of 1RM=90,
65% of 90=58.5(set 1), 75% of 90=67.5(set 2), 85% of 90=76.5(set3)

Metcon - Triple 3 (scaled)
1 Mile Run
150 double unders/300 singles
50 SDHP (sumo dl high pulls) 53/35

Congratulations to all the DDC Peak Performance Athletes who competed today!!


Weekend Schedule for Saturday, July 26th & Sunday, July 27th:

Saturday, July 26th:
* Running Club 7:30 AM Pueblo West High school
* Competitors WOD w/ Coach Arika 10 AM
* Rocky Mountain State games:  Please come show your support for our DDC Athletes.  Competition @ Red Rocks CrossFit.  Colorado Springs.  Following is the lifting schedule:
-Emily Sanchez 10AM
-Allen Hedrick & Chris Carter 2:30PM
-Casey Clardy 4:30 PM

Sunday, July 27th:
* 9:30-11 AM Peak Performance Olympic Lifting
* 11-12 Power Athlete
* 12-1:30 PM Open Gym
* Rocky Mtn Games: Lifting today is Sara Parsons @ 10 AM


Skill - KB Swings

Metcon - 20 min AMRAP of:
10 KB Swings
10 Burpees
400 M Run w/ Sandbag



Strength - Last chance to find 1RM Snatch or Clean & Jerk or open gym

Metcon - 5 rounds for time of:
225-lb. deadlifts, 10 reps
20 wall-ball shots, 20-lb. ball




Strength - 1RM Clean & Jerk or open gym if already did on Monday

Metcon - For time:
95-lb. thrusters, 30 reps
20 GHD sit-ups
400-meter run...
115-lb. thrusters, 20 reps
30 GHD sit-ups
400-meter run
135-lb. thrusters, 10 reps
40 GHD sit-ups
400-meter run




Strength - 1RM Snatch or open gym if already did on Monday

Metcon - Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders




1 RM Snatch

1 RM Clean & Jerk

GREAT JOB THIS WEEKEND CHRIS CARTER, KURT VASQUEZ AND CARMEN HAYS.

RAW NATIONALS 2014


Weekend Schedule for Friday, July 18th - Sunday, July 20th:

Friday, July 18th - regularly scheduled classes taught by DDC Coaches; (Please note...Coach Chris Carter will be in Denver for Raw Nationals)

Saturday, July 19th -
*Running club 7:30 AM @ PW Highschool with Coach Jessica Lanham (FREE)
*Competitive WOD 10 AM (FREE for members, $10 DI for non-members)

Sunday, July 20th -
9:30-11 AM Peak Performance Olympic lifting with Coach Allen and Lindsey ($5 DI)
11AM - 12PM Power Athlete with Coach Justin Lanham (FREE for members, $10 DI for non-members)
12-1:30 PM Open gym (members only)


Skill - Med Ball Cleans

Metcon - Coach Justin's 20 min AMRAP of:
20 med ball cleans
10 box jumps
10 T2B (toes to bar)

**Please note, Coach Chris Carter will be in Denver for the Raw Nationals today, but we still do have all regularly scheduled classes being covered by our other Awesome DDC Coaches!!**




Strength - Find shoulder press 1RM or, if you already have, open gym/lift

Metcon - For time:
3-minute handstand hold...
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats.




Strength - Find DL 1RM or if you already did on Monday, then open gym/lift

Metcon - Complete as many rounds as possible in 15 minutes of:
53/35 lb db/kb snatches, 5 reps, left arm
53/35 lb db/kb snatches, 5 reps, right arm
50 double-unders




Strength - Throughout the week, all athletes will find their CF Total, which is total of all 3 lifts (Back squat, Shoulder Press & DL).  If you already did this on Monday,it will be open lift. If you haven't already, find 1 rep max for 1 of CF Total Lifts (Back squat, Shoulder Press, DL).

Metcon -  For time:
15-ft. rope climbs, 10 ascents
100-meter walking lunge
50 dips
100-meter walking lunge
10 muscle-ups (scaled = push ups & pull ups)




"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep




Weekend Schedule for Saturday, July 12th & Sunday, July 13th:

Saturday -
7:30 AM Running club with Coach Chris Carter.  Meet at Pueblo West Highschool (FREE)
10:00 AM Competitors WOD @ DDC with Coach Amanda Brown (FREE for members, $10 DI for non-members)
11:00 AM Young Marines
11:00-4:00 PM DTW Open House

Sunday - 
9:30 - 11:00 AM Peak Performance Olympic Lifting with Coach Chris Carter (FREE for members)
11:00 - 12:00 PM Power Athlete with Coach Chris Carter (FREE for members, $10 DI for Non-members)
12:00 - 12:45 PM Open Gym (members only)
12:45 - 1:15 PM Arbonne with Aubrey (1st 1/2 hour before nutrition seminar)
1:15 - 3:00 PM Nutrition Seminar with Coach Amanda Brown (FREE)




Skill - Pullup

Metcon - Coach Sara Abeyta's 20 min AMRAP


Warm-up - Run 1 mile

Metcon - For time:
50 ring rows
50 push-ups
50 GHD sit-ups...
50 back extensions
50 wall-ball shots, 20-lb. ball
50 box jumps, 24-inch




Metcon - "Bell"
3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps...

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousin


Strength - 1 Snatch Balance + 2 OHS x 3

Metcon - 3 rounds for time of:
20 Turkish get ups
400 meter run




"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.




Fourth of July Weekend Schedule:

Friday, July 4th:
* DDC Closed
* Liberty Point 5K
* Willis & Tonia Party

Saturday, July 5th:
* No running club
* Competitors WOD 10AM @ DDC (FREE to members, $10 DI for non-members)

Sunday, July 6th:
9:30-11 Peak Performance ($5 DI)
11-12 Power Athlete with Coach Justin Lanham (FREE to members, $10 DI for non-members)
12-1:30 Open Gym (Members only




Strength - Thrusters

Metcon - Today's WOD is an individual effort, the event 8/23 will be the partner WOD.  In the scaled version, pull ups will replace rope climbs and a lighter weight will be used.

“31Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom

The 31Heroes Project was conceived in response to the Extortion 17 helicopter crash in Afghanistan on August 6, 2011 killing 30 military service members, as well as one military working dog – Many of the fallen were Special Operators from the Navy SEAL community


Strength - 1 power clean, 1 front squat, 1 power jerk x 4 (Deload)

Metcon -
WOD #1: 10 rounds for time of: 5 pull ups, 10 sit ups
WOD #2: 2 rounds for time of: 25 wall balls, 25 box jumps




Strength - 1 power snatch + 2 OHS x 4

Metcon - 2 rounds for time of:
50 squats
40 back extensions
30 push-ups




"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.




DDC weekend schedule for Saturday, June 28th- Sunday, June 29th:

Saturday -
Running Club 7:30 AM. Liberty Point WOD.
Meet at the church at the bottom of the... hill.
**Please note, there is no Competitors WOD today @10**

Sunday -
9:30-11 Peak Performance Olympic Lifting (Coach Allen is gone this weekend, so no $5 DI fee)
11-12 Power Athlete with Coach Justin Lanham
12-1 FINAL SUNDAY FUNDAY
1-2 DDC Coaches Meeting




Skill - GHD

Metcon - Coach Sara Abeyta's 20 min AMRAP




Strength -
Strict push press 3x5
DL 3x3

Metcon - 2 rounds for time of:
400 meter run
10 tire jumps
10 burpees



Strength - Snatch 3x2

Metcon - 5 rounds for time of:
100 meter run
1 minute plank
30 second iso lunge left leg
30 second iso lunge right leg




Strength - Squat clean & split jerk 3x2

Metcon - Complete as many rounds as possible in 20 minutes of:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps




Metcon - "Angie" For time:

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Strength -
Front squat 3x3



Peak Performance Lifting 9:30-11 AM

Power Athlete with Coach Justin Lanham 11 AM-12 PM


Running Club @ 7:30AM PW Highschool

Competitors WOD 10AM


Skill - Pistol
Metcon - Coach Sara Abeyta's 20 min AMRAP
Mobility




Strength - DL 3x3

Metcon - The Ghost

6 rounds of:
1 minute of rowing...
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments




Strength - Power Snatch 3x2

Metcon - 2 rounds for time of:
25 med ball cleans
25 burpees
800 meter


Strength - Power Clean 3x2

Metcon - Complete as many rounds as possible in 15 minutes of:
15-foot rope climbs, 2 ascents
20 wall-ball shots, 20-lb. ball
Run 200 meters




"Helen"
3 rounds for time of:
400 meter run
21 KB swings (53/35)
12 pull ups

Strength - Back Squat

**Don't forget, Skip and jenny's going away party is tonight, 7PM @ Lovell Park** All DDC Friends and Family are welcome!!


Skill - Muscle up

Metcon - Coach Sara Abeyta's 20 min AMRAP

Mobility




Strength - DL 5x5

Metcon:
100 Burpees for time
Partner Shuttle Sprints



Strength - Snatch 5x3

Metcon - 5 rounds for time of:
400-meter run
95-lb. thruster, 15 reps




Strength - Clean & jerk 5x3

Metcon - 21-15-9 reps for time of:
 135/95-lb. power cleans
 Handstand push-ups




Strength - Front Squat 5x5

Metcon - "Randy" 75 Snatches for time 75/45 lb




**Schedule for this Sunday only**

Power Athlete 11AM

Sunday "Funday" 12PM


**Good Luck to everyone participating in the Big Dog Brag today!!


Running Club 8AM

Competitive WOD 10AM


Skill - Turkish Get-ups

Metcon - Sara Abetya's 20 min AMRAP

Mobility




Strength - DL 5x5

Metcon - For Time:

800 meter run

30 pull ups

800 meter run

30 HSPU

800 meter run

30 burpees


Strength - Power Snatch 5x5

Metcon - WL4W Tribute 31 Benchmark Repeat


Strength - Power Clean 5x3
Metcon - WL4W Benchmark WOD - 1 mile run for time




Strength - Back Squat x 5

Metcon - "Karen" For Time:  150 wall balls



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