Monday, April 14, 2014

04/14/2014 through 04/18/2014 Rested

“Rest and be thankful.” -William Wordsworth

The Varsity Team and Coaches extending Kristin appreciation for her massive efforts in the Teen Guantlet

This school year at Da Vinci Science High School has been one of great experience for us at CrossFit Zen.  This being our first full academic year located on campus at DVS, CrossFit Zen has done much to settle into campus life.  This year we were able to offer both a Novice Teen and a Teen CrossFit seminar, giving students the maximum possible attention for their individual fitness needs.  Additionally, we have offered an extensive After-School program for those you cannot attend seminar but would still like to CrossFit.  Lastly, this year saw the creation of the pioneer Da Vinci Science High School Varsity CrossFit Team, being Brendan (Team Captain), Kristin and Rafael.  The team grew tremendously throughout the year not only in physical ability but also in mental fortitude and personal character development.  Collectively, they competed in three CrossFit Kids Teen Gauntlet competitions and one Interbox Friendly.  This last Gauntlet saw all three take the winners podium with Brendan taking 2nd place in the Varsity division, Rafael in 3rd place in the Varsity division and Kristin in 3rd place in the Junior Varsity division.  We cannot express enough how extremely proud we coaches are at the relentless daily pursuits of our DVS CrossFit athletes and all that have show their support!

We are sad to see the departure of both Brendan and Rafael as they are graduating Seniors this year.  While we will still get to see Brendan potentially in the capacity of CrossFit Apprentice Trainer at CrossFit Nerd, Rafael is off to Syracuse on a full scholarship!  We are excited about the future for both of these young gentlemen.  And, we look forward to the advancements of Kristin in her Varsity pursuits and just who might be there on the team with her!

Work-Out of the Week
"Spring Break Shuffle"
Five Days for Time
Get out there and do something outside of the box!
Come back on Monday and tell us all about it.

Next week is our last week of Seminars (with an Off Friday) but After-School will run to school years end.  Enjoy your vacation and we will see you soon!

-Dione

Friday, April 11, 2014

04/11/2014 After School

"Don't watch the clock; do what it does. Keep going." -Sam Levenson


Whiteboard

Warm-Up
3x or 5:00
10 jumping jacks
10 mountain climbers
10 lunge steps
10 vertical jumps
bear crawl
10 one-legged side-to-side hops, each leg
50-meter carioca
50-meter high-knee skip

 Skill
push press

WOD
Varsity/JV
4 rounds
400m Sprint
9 box jumps, 24”/20”
11 push press, 95/65/55/45

Scaled
4 rounds
400m Sprint
9 box jumps, 20”
11 push press, 35/25




Cooldown/Skill
8:00 EMOM
Strict pull-ups
Toes-to-bar













[0607913]