Blog Archive

 

222778_2077345091908_7947883_n

Workout of the Day
A.
Front Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;

 

B.
Two sets for times of:
500 Meter Row
Wall Ball Shots x 30 reps
Toes to Bar x 20 reps

 

Rest 4-5 minutes between sets

Cactus Community Event

Coach Payson leads #3 ASU against conference leader #18 Grand Canyon University tonight at 7pm.   Payson is a  senior captain and leads the nation in goals with 44 so far this year.   Winner of tonight’s game will have the regular season lead for the division heading into the conference tournament in San Diego in May.    GCU is located at 3300 W Camelback Rd and we are carpooling from the gym, aiming to leave about 6:30 pm.   GCU also has a player with 44 goals this year, so you are sure to see lots of scoring!   Though GCU is a ranked squad, ASU has been getting better and better as the season has progressed, so you don’t want to be late!

Directions are here.

 

Workout of the Day
A.
Four sets of:
Front Squat x 4-6 reps @ 21X1
(yep, that means you need to pause in the bottom position)
Rest 20 seconds
Tall Box Jump x 4-6 reps
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 8 minutes of:
20 Alternating Reverse Lunges
40 Double-Unders

“I want to try out a class so I can see if I like the workouts.”

In the classic children’s story “The Lion, The Witch, and The Wardrobe” 4 British children are transported to another realm called Narnia.  And in this land, there is a Christ-like figure, an actual Lion, named Aslan.  He is the King of the land, he has supernatural powers, but he has been gone from the land for generations.

The children are being told about this supercreature and their reaction when they find out He is an actual, like, claws, mane, and teeth Lion is about what you’d expect:

“Is-is he a man?” asked Lucy.
“Aslan a man!” said Mr. Beaver sternly. “Certainly not.  I tell you he is the King of the wood and the son of the great Emperor-Beyond-the-Sea.  Don’t you know who is the King of Beasts?  Aslan is a lion-the Lion, the great Lion.”
“Ooh!” said Susan, “I’d thought he was a man. Is he-quite safe?  I shall feel rather nervous about meeting a lion.”
…..
“Then he isn’t safe?” said Lucy.
“Safe?”said Mr. Beaver.  “Don’t you hear what Mrs. Beaver tells you?  Who said anything about safe?  ‘Course he isn’t safe.  But he’s good.  He’s the King I tell you.”

When we are talking with people in their orientations about whether they want to start CrossFit, they tell us about what they’ve been doing for fitness, what their goals are, and how important it is to them to achieve their goals, and what they’ve tried which hasn’t worked.

Sometimes, folks want to try a workout to see if they like it, and my response reminded me of Mr. Beaver’s.

“Like the workouts?  Fun?  Who said anything about fun?   CrossFit isn’t fun.  If you are doing it correctly, the actual workout is the toughest part of your day.  You question yourself, and everyone around you.  There’s nothing I’d rather do than stop working out.  I hate working out.  That’s why they call it a workout, not a funout.”

The fitness industry has, for 30 or 40 years, been watering down exercise to a level that will try to be palatable to the culture at large.  “20 minutes of walking twice a week” to lose weight, under the philosophy that anything is better than nothing.   Well, it’s not better than nothing.  At best, it’s a waste of time, and twenty minutes I’ll never get back.   At worst, you could get hit by a car and die.

And so my new answer, the only answer there has ever been, is:

“Like the workouts?  Who said anything about liking the workouts?  Of course you won’t like the workouts.  You’ll hate the workouts.  But they are effective, and that’s more than you can say for all the junk you’ve done to this point, which is why we are talking.”

Naturally, this truth is what scares off lots of beginners.  At Cactus we work hard to scale workouts so that beginners can learn the movements, gain proficiency, ease into the intensity, and feel comfortable with the coaching, facility, and movements.

But after a few months, when you’ve established your mechanical consistency, it’s time to start busting your butt.   Today’s workout is a perfect example.  You could cruise along and get 3 or 4 rounds, feel the lactic acid in your legs, the burn in your lungs, and the sweat on your brow, and walk off patting yourself on the back for getting your workout in.

But if you get 8 rounds, you finish with your back on the floor and you just want everyone else in the class to stop talking to you.   Fun?  Yeah, 10 minutes later, it’s lots of fun.

Workout of the Day

A. Four sets of:
Front Squat x 5 reps @ 21X1
Rest 90 seconds
“No Money” drills with band x 10-12 reps each arm @ 2020
Rest 90 seconds

B. For time:
Row 1000 Meters
Overhead Walking Lunge x 20 steps (45/25 lbs)
Burpees x 30 reps

Meet at the Gym –  We are going to leave for Optima at 9:10 so be on time to carpool over and get setup on time.   Bring your suit, goggles, and a towel.

 

Workout of the Day
A.
Four sets of:
Front Squat x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 minutes

 

B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (24/16 kg)
Rest 2 minutes

MORE CROSSFIT!  Starting today, we have class at 8am and Noon on Monday, Wednesday, and Friday, and we have shifted our evening classes to start every hour on the hour from 4 to 7pm.  Express class will be at 7pm on Monday, Wednesday, Friday, and Grit is still at 5:30pm Mondays and Thursdays.  Check the schedule if you aren’t sure what this means!

Team Announcements!  We had an awesome combine on Saturday (Highlighted by Emily getting 13 pullups unbroken when she had only done jumping pullups so far!) and the coaches got their teams all drafted up for the team competition on Saturday, June 30th.   Without further ado, here we go:

Team Houser

Chris T
Jeff K
Justin G
Andrew D
Katie (Intermediate)
Michaela

Team Michael/the Intern

Mikhail
Billy
Sam
Brendan
Emily
Grant

Team Kevin/Michele

Evan
John F
Aran
Rich
Nick H
Andre

Well, who do you think will win the mystery WOD?

 

09 May 2012

Wednesday

Workout of the Day
A.
Four sets of:
Front Squat x 5 reps
Rest 3 minutes

Compare to 021312

B.
For time:
30 Pull-Ups
20 Box Jumps (24″/20″)
10 Snatch (135/95 lbs)
20 Box Jumps (24″/20″)
30 Pull-Ups

Mikhail's before and after pictures - 7 weeks Cactus CrossFit in Old Town Scottsdale

Workout of the Day
A.
Four sets of:
Front Squats x 6-8 reps @ 30X1
Rest 2 minutes
Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible)
Rest 2 minutes

B.
For time:
Row 500 Meters
50 Wall Ball Shots
50 Hand-Release Push-Ups
Row 500 Meters

Congratulations to all the participants in the Paleo Challenge!  We had lots of great results and inches lost among all the teams!  The best part is the learning that each person did with respect to cooking food at home, ordering at a restaurant or while on the road, and how much better they feel while eating real food!

Mikhail and Christi won the challenge, and you can see by Mikhail’s pictures above, that they had some great results!   I expect the challengers to keep up their good eating habits going forward, and hope that their stories will help inspire some of the rest of our Cacti to be a little more intentional about food going forward.

Awesome job everyone!

2012 Spartan Race

Workout of the Day
A.
Four sets of:
Front Squat x 5-7 reps @ 30X1
Rest 90 seconds
Ring Rows x 10-12 reps @ 2111
Rest 90 seconds

B.
In teams of two, partners alternate to complete 10 rounds each of:
135/95 lb Power Cleans x 5 reps
24″/20″ Box Jumps x 10 reps


Read More

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


Read More

26 Dec 2011

Focus

****Reminder: No 6 or 7am class today.  First class is 9am****

 Workout of the Day
Four sets of:
Front Squat x 3-5 reps @ 30X1
Rest 20 seconds
Pull-ups x Max reps
Rest 3 minutes;
and then,
Complete as many rounds and reps as possible in 10 minutes of:
155/105 lb. Power Clean x 10 reps
Burpees x 10 reps

I saw this sketch on a great website, and of course I thought about CrossFit…

Read More

Workout of the Day
TESTING DAY – Please follow prescription and report scores. We use this data to track our athletes’ progress.
STRENGTH TESTING
Front Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;

Read More


1 2 3
Find Us on Facebook

Search