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You don't have to dress up, but you DO need a partner!

Workout of the Day
A.
Eight sets of:
Shoulder Press @ 20X1
Set 1 – 5 Reps
Set 2 – 3 Reps
Set 3 – 3 Reps
Set 4 – 2 Reps
Set 5 – 2 Reps
Set 6 – 1 Rep
Set 7 – 1 Rep
Set 8 – 1 Rep
Rest 2 minutes between each set. Use time to mobilize lower body.

B.

Four rounds for time of:
Double-Unders x 50 reps
Wall Ball Shots x 15 reps
Toes to Bar x 10 reps

Announcing the 2012 Paleo Partner Challenge!

It’s almost February, and no doubt we’ve had some New Year’s attempts at better eating and getting in shape come and go by the wayside.  We are excited to push any stalled attempts to the next level with our Spring Challenge!  There are a lot of details, so let’s get to it!

The Challenge
The Paleo Partner Challenge will run 7 weeks, from Saturday, February 11th to Saturday, March 24th.    We all start with good intentions and we WANT to have results magically appear, but sadly, good intentions don’t really get us anywhere.  In the end, we have to take ACTION, and so much of success can be taking the action necessary to create accountability and ongoing motivation so that we will do the work and make the CHANGES necessary to get the results we want.  This is YOUR chance!

Details

  •  $49 individual entrance fee
  • Partners compete as a team
  • Point Tracking System
    • 3 points for each week you attend 3 or more classes
    • Graded food log each week (Saturday-Friday due to coaches on Friday)
      • 0-2 cheat meals in a week = 4 pts
      • 3-4 cheat meals = 3 pts
      • 5 cheat meals = 1 pt
      • 6+ cheat meals = 0 pts
      • Not turning in a food journal for a week will result in negative 5 pts
    • Any team which consists of an athlete who is new to our gym for the challenge will get a bonus of 5 pts at the start!
  • Put your money where your mouth is!
    • Each participant will write a check out to Streetlight USA, a non-profit charitable organization working to eradicate the child sex trade in Phoenix.
    • Coaches will hold each check until the end of the challenge, and any participant who fails to achieve a 3.33 GPA on their food logs will have their check sent to Streetlight.
    • The size of your check will depend on the size of your commitment!  All checks will be returned if you achieve your 3.33 GPA.
  • In the event of a tie on points, the tie-breaker will be cumulative inches lost among the thigh, hip, waist, chest, shoulders, and upper arms of BOTH partners in a team.  Whichever team has lost the most inches will win the tiebreaker.
  • You may sign up a friend to be your partner from outside the gym!  They must pay the $49 challenge fee, but may purchase a special 2 month unlimited pass to Cactus CrossFit for just $299, a 25% discount from our normal rates.
  • Current athletes may also upgrade their membership from Bronze to Silver or Gold for the 2 months of the challenge according to our normal pricing schedule.

The Prize

Grand Prize: Both athletes of the winning team will receive an Apple iPad2!
Second Place: Both athletes of the runner up team will receive 2 months unlimited Cactus CrossFit membership free!
Third Place: Both athletes will receive a used jump rope from Cactus CrossFit!

Many of our athletes have been clamoring for a Paleo Challenge, and I think this is a great one!  I hope you are excited about the prizes, and, more importantly, the opportunity to show yourself how serious you are about locking down your nutrition!  All the variables for success are within your control, so focus on WHAT you are doing, and the results will take care of themselves!

P.S.  If you haven’t figured it out yet, those of you who are already in great shape would benefit in this challenge from bringing in a friend who doesn’t CrossFit yet, and is in not so great shape!  Change his or her life, and help hold one another accountable to your goals!

Our Paleo Partner Kick Off will be at 8am on Saturday, February 11th where we will announce the teams, take measurements, discuss the Paleo lifestyle, answer any questions, and then hit a great workout at 9am!

30 Jan 2012

Monday

Workout of the Day
A.
Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 90 seconds
Supinated-Grip Pull-Ups x Max reps @ 2110
Rest 90 seconds

B.
Three rounds for time of:
185/135 lb Front Squats x 8 reps
400 Meter Run

(Barbell originates from the ground – no racks.)

27 Jan 2012

Friday

Workout of the Day
A.
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 90 seconds
Pull-Ups x Max reps
Rest 90 seconds

B.
For time:
24/16 kg Kettlebell Swings x 50 reps
Hand-Release Push-Ups x 25 reps
Kettlebell Swings x 40 reps
Hand-Release Push-Ups x 20 reps
Kettlebell Swings x 30 reps
Hand-Release Push-Ups x 15 reps
Kettlebell Swings x 20 reps
Hand-Release Push-Ups x 10 reps
Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 5 reps

26 Jan 2012

Barski!

Workout of the Day
A.
Five sets of:
Barski Cleans
(perform 3 consecutive cleans from the high hang position without straps)
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 9 minutes of:
135/95 lb Ground to Overhead x 3 reps
Ring Dips x 6 reps
24″/20″ Box Jumps x 9 reps


Workout of the Day
4m AMRAP
1 Power Clean (75% 1RM)
1 c2b pullup
2 power cleans
2 c2b pullups
3 power cleans
3 c2b pullups
…etc right up the ladder
Rest 8 min
4m AMRAP
1 clean (55% 1RM)
1 c2b pullup
2 cleans
2 c2b pullups
etc.
Rest 8 min
12m AMRAP
200m Run
25 KB Swings (70/53)
10 HSPU

How much water should I drink?

1/2 your bodyweight + lbs lost during WOD + lbs lost during sleep in ounces.

There.  That was simple, right?

 

Representing Cactus CrossFit all around the town

Workout of the Day
In teams of two, partners alternate to complete four sets each of:
Run 400 Meters
10 Bear Complexes (DL + Hang Power Clean + Front Squat + Push Press)  (115/75)

Pick up your free window decals at the gym and represent Cactus CrossFit all around the valley!

Workout of the Day
A.
Three sets of:
Front Squat x 4-6 reps @ 41X1
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps @ 2110
Rest 2 minutes

B.
Five sets for times of:
Wall Ball x 10 reps
Pull-Ups x 10 reps
Rest 60 seconds


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More Games athletes than I've ever encountered outside of the Home Depot Center

Workout of the Day
A.
Four sets of:
Bulgarian Split Squat x 4-6 reps @ 41X1
Rest 3 minutes

B.
Three rounds for time of:
50 Double-Unders
25 Air Squats
400 Meter Run


Read More

mashed sweet potatoes, apple sauce, cinnamon. Delicious!

Workout of the Day
A.
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts

Compare to 103111

B.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

Compare to 071911

Post-Wod Nutrition – We had a great talk from George at CrossFit Invictus on nutrition over the weekend, and he clarified the importance of the post workout meal.

It is important to eat this PWOD snack within 15 minutes.  It is important to have carbs and protein.  Look for 25-40g of Protein.  For most people, this will look like protein powder in a shake.   Because 25g is like 4 whole eggs worth of protein.

Then you need to have carbs to fulfill your muscle’s energy requirements after these tough wods and act as a glycogen transport for your protein.  I agree with Ben in the video, and use sweet potatoes.   Mashed or just baked through.  Bring your tupperware, your protein shake, and get it done right after your workout.

Watch the video. 

18 Jan 2012

Wednesday

 

Workout of the Day
A.
Four sets of:
Push Press x 3-5 reps
Rest 2 minutes
L-Sit Tuck to Extension x 7-10 reps @ 1212
Rest 2 minutes

 

B.
“JT”
Complete rounds of 21, 15, and 9 reps of:
Handstand Push-Ups
Ring Dips
Push-Ups

compare to 051410



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