Viewing entries in
Event

1st Annual Little Rascal Rumble

Comment

1st Annual Little Rascal Rumble

IMG_2034.jpg

Registration for the Little Rascal Rumble during the DCCF Family Feud is up! Each registration is $10 and includes a T-shirt for the child. Prizes for each division are TBD. Spots are limited, so please don’t hesitate to sign up! Register your child in the appropriate age division and then send an email to Ashley (Ashley@dukecitycrossfit.com) with “Little Rascal Rumble: YOUR CHILD'S NAME” as the subject and the following information in the body:

a. Division (5-6 year olds, 7-9 year olds, 10-12 year olds) b. Child Name c. T-shirt size

Each child participating in the event will need their own registration.

Comment

2nd Annual DCCF Family Feud

Comment

2nd Annual DCCF Family Feud

image.jpg

Registration for the DCCF Family Feud is up! Please follow the steps below to get in on the action. Spots are limited, so please don’t hesitate to sign up! 1. Find a partner (same sex) 2. Pick a division 3. Create a wicked team name 4. Nominate a team captain to register the team

After the team captain has registered the team, please send an email to Ashley (Ashley@dukecitycrossfit.com) with “Family Feud: YOUR TEAM NAME” as the subject and the following information in the body:

a. Division b. Partner Names c. T-shirt sizes

Comment

Duke City CrossFit Benchmark Level Testing

Comment

Duke City CrossFit Benchmark Level Testing

DCCF-Benchmark-Flyer.jpg

A little background on DCCF. We started in a park (Tiguex) a few years back and from there we opened up the location where we are currently.  Since moving into our current location we have already expanded this area two times. There are several core members that have been with us from the beginning, either from the park or first few months of being in the box and as the Box grew and the fitness levels improved the programming evolved with it to cater to our members. We have seen so many lives change within these walls. The issue that we are running into is the fact that our programming has kept up with our founding members and is perfect for them but we are getting a lot of new members who may not be ready for this kind of intensity and need to dial it back. How do we continue to give the advanced athletes the intensity they need while not overwhelming the new athlete.

Answer? Levels.

Duke City CrossFit will now be implement a level system into our daily programming, but first you need to know what level you are and what program you will be following. In order for us to figure out what level you are on we have to perform several tests. These tests are designed to test strength, skills, and metabolic conditioning.

For some this may be a real eye opener, you may end up on a level that is less OR higher than you thought. Whatever level you are on you will have to trust the process and realize that you have some weakness to work on. Following the program will get you to the next level.

What are the levels? Basically we will have 4 different levels.

Level 1.  Designed for those members that are new to CrossFit or just getting back into fitness, they are the athletes who just came out of the On-Ramp. Main focus is going to be on proper form and body mechanics, will get a good warm up and break down of all movements that will be in the WOD.

Level 2.  This level is designed for athletes who have been coming to the box for a while and demonstrate good body mechanics/form. These athletes may be performing some WODs as RX but not able to perform every WOD as RX. The focus for these athletes to to build on mechanics are working on consistency. For most members this level is going to be the goal of their fitness journey. This is also the Level of “RX”

Level 3. This level is designed for athletes who have the mechanics, consistency and are now working on intensity. These are also the athletes that are competing in the RX level and able to do all movements as RX.

Level 4. This level is designed for athletes who have mechanics, consistency and intensity. These athletes are performing at a high level of athleticism and can usually adapt to any task given. They are competing in “FireBreather” competitions and regionals.

Here is how it will work on a daily basis.

Level 1 and 2 athletes will come in just like any other day to a coach lead class. The only difference is that there will no longer be a strength/skill portion of the class (note: there will be extra work posted so you can work on that if needed). Instead, the coach will be able to spend more time on a proper warm up and have more time to go over all the movements that you are about to encounter in the WOD. The coach will break down each movement working on form and mechanics while building on consistency.

While these athletes are working with coaches, level 3 and 4 athletes will be in the extra room following a separate board and working on special skill and strengths. These athletes already demonstrate proper form and consistency and can handle the extra intensity.

When It is time to do the WOD the coach will call out to all athletes and let them know the WOD is about to start. At this point all the levels will come together in the main gym and everybody does the same WOD together.

Starting this Monday we will be testing, so that the following week we can start using the new levels. We will be conducting these benchmark tests every 6 months. DCCF will be keeping track of how you score, so that at the end of the week you will know your current Level.  If you can’t make it to the box everyday during the benchmark testing, we will have some Open WOD time scheduled during the following weekend so that you can come in and perform what ever test you missed. The overview of what we will be testing on each of the 5 days is shown above.

There you go. This is how Duke City CrossFit will be running from now on. Please be humble and trust the process. See you in the box!!

Comment

2nd Annual Lake Trip!!

Comment

2nd Annual Lake Trip!!

IMG_6480.jpg

It's that time again!! The 2nd annual Duke City Logan camping trip will be held on July 25-27th. Eric and Jen Garcia are graciously hosting. There is limited space for tailors, however, plenty of room for tents on the property, so we're encouraging everyone to sign up and make sleeping accommodations. There are camping grounds with showers less than a mile from the Garcia's home and local hotels.

Village Inn Motel 124 s highway 54 Logan, NM

Budget Inn express 501 s highway 54 Logan, NM

The cost will be 50$ per adult and 25$ per child. This will include breakfast, light lunch items and Dinner.

Deadline to turn in money will be July 18th.

There will be a sign up sheet for everyone at the box.

Comment

DCCF Mobility Clinic

Comment

DCCF Mobility Clinic

mobility-clinic.jpg

Duke City CrossFit Mobility Clinic As you may have found, CrossFit can be a spotlight on your weaknesses. The programming can exploit your tight hips, lack of shoulder mobility, and all your other muscle/joint/connective tissues/motor control imbalances. That’s the bad news. The good news is, you can fix 80% of it on your own with a few simple tools!

Why Should You Fix It?

You will increase your work capacity. This means you’ll be faster and stronger! Your “Fran” time will improve. You’ll PR on all your lifts. You’ll start kicking butt even more than you already are. You can express great technique. If your shoulders are tight, you're overhead squat technique suffers. If your hamstrings are tight, it’s hard for you to get in a solid position for your deadlift. You will go a long way toward preventing injury and resolving current injuries. Anyone that is, or has been, injured knows how frustrating it is to not be able to do the workouts as prescribed. It’s no fun, and you want to get back to where you were as quickly as possible. Flexibility/Mobility has the greatest potential to limit all other physical capacities. We focus on 10 General physical skills in CrossFit. If flexibility is your weak link, all of the 9 other skills will be hampered. If you want to be at your best for every workout, it’s essential that you constantly and consistently maintain you flexibility and mobility.

We at Duke City CrossFit believe that developing the ability to express ideal movement and body mechanics goes hand-in-hand with optimizing and extending our function, training, health, and well-being, as well as leading to an overall better quality of life with less or no pain.

You will become more awesome. Plain and simple!

What Does the Clinic Include?

Our Coaching staff will lead you through the following: Tools for preventing and rehabilitating common injuries Work on changing your movement habits to proper effective physiology, including identifying and correcting inefficient movement patterns Fix poor mechanics that rob power, bleed force, and dump torque Develop strategies that restore function to your joints and tissues

Logistics Cost: $40 for Duke City CrossFit members; $50 for non-members Date: June 14th, 2014 (9AM-1PM) Location: Duke City CrossFit

Register today! Space is LIMITED to 30 People!

Duke City CrossFit · 520 Airport Dr NW Suite C5, Albuquerque, NM 87121 · USA

Comment

2014 CrossFit Games

1 Comment

2014 CrossFit Games

Unknown.jpeg

The 2014 CrossFit Games have begun!  And for the next 5 weeks, during the OPEN we will be doing the weeks WOD every Friday night.  Heats will start at 5:00pm and go as long as needed! Come cheer your friends and fellow teammates on!  It doesn't matter what your level, come join the fun and give 100%! It's all about doing YOUR best! We are here to cheer you on and support YOU!!

1 Comment

Duke City Family Feud Event

Comment

Duke City Family Feud Event

family-feud.png

IT’S GOING DOWN!!!! November 23, 2013 we will host Duke City CrossFit’s first annual internal throwdown. This throwdown is for DCCF members only, and will showcase all of the hard work that has been put in at the box. The workouts are built so that each and every member at DCCF can participate in the event. There will be 3 divisions in which members can enter: -Fire Breather Division

-RX Division

-Scaled Division (Team)

The Fire Breather and Rx divisions will be an “Individual” competition only. Members who enter into these divisions will be required to complete the workouts “As Prescribed”. The Scaled division will be a team event, consisting of two individuals of the same sex. The Scaled division will have set movements and weights (although much lighter then the individual divisions). Scaled teams can choose to scale the workout further but will be deducted points from the final score.

This will be a one day event that will begin at 8am and will finish with a Family BBQ at the conclusion of the day. Each participant will be guaranteed 3 WODs with a cut being made to advance to the 4th WOD.

Comment