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861460_545793625441989_617165411_oWorkout of the Day
A.
Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Handstand Push-Ups x Max Reps   (Scale can be wall running or 3-5 wall climbs, or handstand holds for max time)
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 8 minutes of:
24/16 kg Kettlebell Swings x 15 reps
Double-Unders x 30 reps

What we care about is Performance

We often have miscommunication when talking about CrossFit to people who have heard about it, but haven’t done it before and want to know more.

The reason is that we are speaking different languages.   Most people investigating a gym, a class, a workout routine, they are interested in aesthetics.  They are interested in quick.

That’s why you see so many infomercials, commercials, direct mail pieces, and websites focused on how much weight/inches lost over how many days when you train for how many minutes.

It’s a microwave culture.

At Cactus CrossFit, those things are a byproduct of chasing hard after performance.   We are in the Crockpot business.   It takes time and energy to improve performance, especially when you are a trained athlete.

So folks interested in CrossFit: Are you interested in increasing what your body is actually capable of doing?  Or do you JUST want to look good naked?   Train for the mirror and that’s all you’ll get.

Train for performance, and you’ll get the performance AND the results in the mirror.

So we push for more strength, more flexibility, more capacity, endurance, stamina, power, speed, agility, coordination accuracy and balance.   We want to measure our ability in these things and improve them.

Make it a game.  Practice it and test it.  We chase performance.

Photo Feb 14, 6 35 34 AM

Workout of the Day
A.
Take 15 minutes to build to three heavy reps of Deadlift

B.
For time:
Deadlift x 15 reps (using 75% of today’s heavy triple)
Hand-Release Push-Ups x 30 reps
Run 800 Meters
Deadlift x 10 reps
Hand-Release Push-Ups x 20 reps
Run 400 Meters
Deadlift x 5 reps
Hand-Release Push-Ups x 10 reps
Run 200 Meters

Photo Jan 28, 6 36 26 PM

 

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 102612

B.
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
Burpees x 5 reps
135/95 lbs Ground to Overhead x 5 reps

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.


Workout of the Day
A.
Six sets of:
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

B.
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (53/35)

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 over 75% of your 3-RM.

Note:  Tempo on DL.  touch and go at the bottom.  Breaking tempo is a missed set.

Compare to 011912

B.
“Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lbs.)
30 Pull-Ups

Compare to 070612

Mike L holds both gym records at 425 and 6:52, but I expect both numbers to change by the end of the day.  Go get ‘em!

Cactus CrossFit at 2012 Barbells for Boobs

Workout of the Day
A.
Three sets of:
Deadlift x 6-8 reps
Rest 90 seconds
Ring Dips x 12-15 reps
(If 15 ring dips is easy, load the dips on a fixed dip station, i.e. The Matador)
Rest 90 seconds

B.
Against a two minute running clock, complete as many rounds and reps as possible of:

155/105 lb. Deadlift x 12
155/105 lb. Hang Power Clean x 9
155/105 lb. Jerk x 6

Rest two minutes between sets, for a total of three sets. Pick up each round where you left off, and record total rounds and reps completed.

Barbells for Boobs We had a great turnout and an awesome time at East Valley CrossFit on Saturday afternoon.  I want to give kudos to everyone who participated in Grace:  Chad L, Meghan, Val, Maggie, Amanda, Mel, Emily, and Julia.  You guys did a great job and I hope you enjoyed the chance to compete in a different forum.

Even on basic workouts, doing them in a competition setting certainly increases the butterflies we all feel leading up to it.   Afterwards, it feels great to have taken a chance to compete outside of the gym, and against strangers!   If you are interested in some competitions, there are lots going on this fall, culminating with a competition in Flagstaff in Mid December.  We’ll let you know later this week what the schedule is.

Congratulations to Amanda, who got second in the female prescribed division with a time of 2:45!

Workout of the Day
A.
Four sets of:
Deadlift x 3 reps @ 20X1
Rest 90 seconds
Ring Dips x 8-10 reps @ 20X2
Rest 90 seconds

B.
Against a 3-minute running clock, complete as many rounds and reps as possible of:
Kettlebell Swings x 10 reps (72/53)
Push-Ups x 10 reps

Rest 60 seconds between sets, and complete a total of three sets.

Warmup as a consistent routine for your best performance

The above video has been getting a lot of hits on youtube, and I wanted to share it with you so that you could gleam the same lessons from it as 16 million other viewers have, namely, how having a warmup routine can help sharpen your mind into a winning performance.

In the video, you see Miss Jenneke utilize a routine prior to her hurdle race to calm her nerves, get excess energy out, and focus her mind on what she is going to do during her race.   You saw the same thing with Jordyn Wieber prior to her gymnastics competitions, as she would shake her shoulders, cross her arms, and tilt back.  Unfortunately, I wasn’t able to find a video of Jordyn.

This is why we typically utilize a consistent warmup routine each day, not only for the physiological effects of elevating body temperature, but also allowing you to focus on your body, how it is moving and responding, and thinking about what you are going to ask your body to do during the workout.

Warmups should include a certain mindfulness, rather than a mindlessness.   You want to be paying attention to each repetition in the warmup, taking that work as seriously as you do a personal record attempt.   You may find specific parts of your body that will need further mobilization work during your strength work so that you are ready to go for your conditioning drills.

You also want to have a warmup that you can replicate when you are in a competition, that will serve to prime your body and mind for peak performance.  Studies have shown that in academic settings, studying in the same place you test gives better test results because your mind is better able to recall information when the setting is the same.

It is the same way with physical activity.  If you have a consistent warmup routine that you use prior to working out, it will send your body the message that it should prepare for maximum work coming up, so be mindful of your warmup, and use it as an advantage in your training and not just something you have to do prior to getting to the “real workout”.

As you can see, Jenneke’s warmup routine is highly effective, as she cruises to an easy victory in her race.  If only all our wod’s looked so easy!

Workout of the Day
A.
Four sets of:
Deadlift x 5-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x Max Reps @ 2010
(no HSPUs, no problem – perform a seated DB press with a weight that challenges you to get 8-10 reps)
Rest 2 minutes

B.
For time:
40 Kettlebelll Swings (24/16 kg)
20 Burpees
30 Kettlebell Swings
15 Burpees
20 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
5 Burpees

If you’ve ever thought about checking out CrossFit, Saturday 9am, is the time to do so!  We’ll be doing a partner wod with basic movements that will give you just a small taste of what we do at Cactus CrossFit, so you are welcome to come and get in a free workout, and see if this could be the place that you look forward to/dread coming to each time it’s time to workout!

12 Jul 2012

Thursday

Workout of the Day
A.
Six sets of:
Deadlift @ 2111
(set 1 = 3 reps, set 2 = 2, set 3 = 1, then repeat – 3, 2, 1 for sets 4-6)
(Must maintain PERFECT posture and mechanics or the rep will be considered a failed attempt.)
Rest 60 seconds
L-Sit x Max Hold (or elapsed time of 45-60 seconds)
Rest 2 minutes

B.
For max reps:
3 minutes of Burpee/Pull-Ups
(perform a burpee, touching chest to the deck and immediately jump up to the bar and perform a pull-up)
Rest 2 minutes
2 minutes of Burpee/Pull-Ups
Rest 2 minutes
1 minute of Burpee/Pull-Ups

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 over 75% of your 3-RM.

Note:  Tempo on DL.  touch and go at the bottom.  Breaking tempo is a missed set.

Compare to 011912

B.
“Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lbs.)
30 Pull-Ups

Compare to 060211

Top 5 results go on the record board.


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