Workout of the Day

A.
Five sets of:
Deadlift x 4-6 reps @ 21X1
Rest 20 seconds
Ring Push-Ups x max reps @ 1010
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
24/16 kg Kettlebell Swings x 15 reps
Wall Ball Shots x 15 reps

Workout of the Day
A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds

or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

B.
Five sets of:
Against a two-minute running clock, complete:

Hang Cleans x 3 reps
Shoulder to Overhead x 6 reps
Front Squats x 9 reps
Burpees x Max Reps

Your Score is number of burpees over 5 sets

Rest 2 minutes between sets. Recommended Loads – 135/95 lbs.

Nutrition Seminar Saturday at Noon.  Free for all Cacti Athletes, $20 for non-members. Come learn a bit about how our bodies process food, and what resources can help you clean your diet out from dairy, processed, and sugary foods.

Check out fitbomb.com’s, “Why I eat Paleo.”

Workout of the Day
A.
Take 12-15 minutes and build to a heavy, but not necessarily 3RM Deadlift

B.
For time:
Rounds of 15, 12 and 9 reps of:
1.25 x Bodyweight Deadlift
Pull-Ups
Hand-Release Push-Ups

Strength is one of the key components of fitness.  If you can’t move a weight, you can’t move it quickly, you can’t recover, and you can’t move it any distance.   Without strength, nothing happens.

If a weight is relatively light, you can move it more quickly than a relatively heavy weight.  You can maintain proper breathing, posture, and movement.  You can recover more quickly.  You aren’t as tired.

Which is easier, 10 air squats, or 10 squats at 135#?   Dumb question right?  But the answer is that the stronger you are, the lighter 135# will feel.  The more reps you will be able to do, the faster you’ll be able to move that weight, and the easier it will be to move onto the next element of a workout.

How do I get stronger?   First, you need to log your strength workouts into Wodify.  You need to fill out the comment card so when you look back, you can tell if that set of 5 deadlifts at 265 was a 5 rep max or if you felt like you could have added more weight given more time.

You need to look at your past strength wods to see what weight and reps you’ve done a movement at in the past so that you aren’t guessing everytime in the gym and you are able to push the strength portion into uncomfortable levels of exertion.  That’s the only way to continue getting stronger.  Lifting heavier weights is hard and uncomfortable.

Your coaches can show you how to find this info in WODIFY.  It is available straight from the Coachboard where you log your workouts.

New Strength Class 7pm MWF   Alternatively, you can join our strength class Monday, Wednesday, and Fridays at Noon and 7pm.   To get the most out of these classes, you need to be able to come three days a week.  You need to be able to make the schedule.  Otherwise the programming won’t work.

These classes are based around the basic powerlifting movements: Back Squat, Deadlift, Bench Press, Shoulder Press, and pullups and power cleans.    The classes are boring, repetitive, and hard.  But they are effective.

There may not be time to get in conditioning wods, so don’t count on that every class.

But it is pretty common in our ongoing noon strength class to see previous 1RM become 5RM.   You’ll need to sleep, eat, and lift.  Get strong, and then shift back into regular programming.

From a conditioning standpoint, you’ll notice a lot of our recommendations for weight percentages are 50% of your one rep max (1RM).  This is so you can move the weight quickly and recover and keep going for the full wod.    So if you want to do Fran rx’d and quickly (21-15-9 thrusters at 95/65 and pullups) you should be able to thruster 190# for a guy or #130 for a girl.

How do you get your thruster weight up?  Start with the basics.  Back squats and presses.   If you are eating right, sleeping, and lifting heavy, you’ll get strong and still stay cut like Mike Bann.

See you Monday night at 7pm!

She’s in high school

Workout of the Day
A.
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds

B.
For time:
Wall Ball Shots x 10 reps
Ring Dip x 1 rep
Wall Ball Shots x 9 reps
Ring Dips x 2 reps
Wall Ball Shots x 8 reps
Ring Dips x 3 reps
…
Wall Ball Shots x 1 rep
Ring Dips x 10 reps

CrossFit Kids Teen Edition starts at 3:30 on Tuesdays and Thursdays starting Next week, 6/11!   This will initially be a half hour class, focusing on foundational body awareness and movement, with the bulk of training comprised of gymnastics movements and bodyweight conditioning.

If your teen or pre-teen is interested in what you do at CrossFit, come bring them to this class just for them!   No advance registration required, $67 for a month’s registration (8 classes) or $15 drop in fee per class

Workout of the Day
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0 (with dumbbells, kettlebells, or barbell for advanced athletes)
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds

B.
Five rounds for time of:
Dumbbell Complex* x 5 reps
Toes to Bar x 10 reps

*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

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