Blog Archive

Photo Mar 09, 9 15 38 AMWorkout of the Day
A.
In 15 minutes, build to a heavy, but not necessarily 1-RM, Clean & Jerk

B.
Three sets, for max reps, of:
Complete as many reps as possible in 60 seconds of:
135/95 lbs. Ground to Overhead
(snatch, clean & jerk . . . it’s all good)
Rest 3 minutes between sets

Express:

10 min AMRAP:
15 Pull-Ups (jumping pullups)
30 Wall Ball Shots (20/14 lbs)
60 Double-Unders

Great efforts on 13.1!!

Saturday was an awesome class, both by the competitors who were submitting scores, as well as those who were doing the workout just for fun!  Do note that Saturdays for the next month will be a mad house, as we work the extra logistics involved in having competitors individually judged and scored.

It was especially exciting seeing athletes get their first snatch at a high weight that they may not have thought they could get.  A lot of effort, concentration, and positive self talk!   Looking at you Harrison!

Below are the best scores from Cactus:

Evan 162
Amanda 155
Mike L 152
Grant 150  14:02
Kevin 150  14:42
Tyler 147
Dan K 146
Jenna 140
Katie H. 137
Andrew 135
Sam K 132  16:45
Greg B 132  16:51
Val 134
Rhett 115
Mel 114
Robbie L  112   5:36  Masters 45-49
April H  112    7:00
Rich D  110   6:12  Masters 50-54
Destin H  110  7:06
Steve W. 109
Jason L 108
Michaela 107
Kelsey 104
Alex 102  5:45
Kyle M. 102 7:58
Harrison 101
Rob D 100 6:14
Laura B 100  6:27
Sara R 100 6:35
Rick M 100  7:14
Matt H 100 7:36
Michele B 100 7:59
Jack R 100  8:09
Jon G 100  9:00
Tara 100 9:15

 

Cactus CrossFit pops at night!

Workout of the Day
A.
Take 15 minutes and build to today’s 1RM Clean
B.
Three sets for max reps:
135/95 lbs Ground to Overhead x 60 seconds
Rest 2 minutes

Yesterday was awesome as we got our first classes in on Indian School Rd!   Thanks to everyone for your congratulations, we sure hope you enjoy training in our new facility as much as we enjoy coaching there!  You’ve made this happen!

***Class will start at the old gym on 5th Ave.  Please check the website for where your class will meet.  We will update once we start training in our new space.  Thank you!***Photo Feb 02, 8 23 57 PM

Workout of the Day
A.
Take 15 minutes to build to a heavy Power Clean

B.
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean

(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

 

Workout of the Day
A.
In 18-20 minutes, work up to a 1-RM Power Clean
Suggested loading pattern:
*Set 1 – 50% of 1-RM x 3 reps
*Set 2 – 65 % of 1-RM x 2 reps
*Set 3 – 75% of 1-RM x 2 reps
*Set 4 – 85% of 1-RM x 1 rep
*Set 5 – 90% of 1-RM x 1 rep
*Set 6 – 95% of 1-RM x 1 rep
*Set 7 – More than 100% of 1-RM x 1 rep
*Set 8 – More than 100% of 1-RM x 1 rep

B.
Five rounds for time of:
135/95 lb. Power Clean x 5 reps
24″/18″ Box Jumps x 10 reps

“The greatest battle is not physical but psychological.  The demons telling us to give up when we push ourselves to the limit can never be silenced for good.  They must always be answered by the quiet, steady dignity that simply refuses to give in.  Courage.  We all suffer.  Keep going.
-Graeme Fife

This clip shows how ‘unathletic’ guys look when performing a routine action with their non-dominant hand, and it reminds me how new CrossFitters think that experienced CrossFitters are ‘more athletic’ then the newbies, just because the veterans are good at the movements we routinely use in CrossFit.

In reality, the veterans have a lot more practice.  Sure, there will be ‘athletic’ differences across people, but for the most part, it’s just practice.

Imagine if you showed up at a club where everyone threw rocks for distance and accuracy with their non-dominant hand, and that was the rule.  People have been there for years, practicing with their non-dominant hand.  Then you show up.  First day, first few weeks, you want to quit because you obviously aren’t as athletic as everyone else there, right?

Wrong!  They just have more practice.   So, keep coming to the gym, and practicing!

Workout of the Day
A.
In eight sets or less, build to a heavy Clean
(Full cleans are preferred, but you may power clean.)

B.
Three sets for max reps of:
60 seconds of Ground to Overhead
(Use 70-75% of your heaviest clean from part A.)
Rest 3 minutes

Use the majority of your rest period to cheer on your training partners. Stagger your work and rest periods so that you have partners pushing you, and so that you can support them too.

 

Workout of the Day
A.
Clean & Jerk
Sets 1, 4 and 7 – x 3 reps
Sets 2, 5 and 8 – x 2 reps
Sets 3, 6 and 9 – x 1 rep

 


B.
Three sets for max reps of:
60 seconds of Push Press (95/65 lbs.)
60 seconds of Rest
60 seconds of Pull-Ups
60 seconds of Rest 

Workout of the Day
A.
Six sets of:
Clean x 1.1.1
(rest 10 seconds between singles – these are FULL cleans)

 

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
135/95 lb. Hang Clean x 6 reps
24/20″ Box Jumps x 12 reps

Power CrossFit is back!  We are going to add back into our programming mix the Power class for a cycle or two.   What is Power?   Our Power Class follows a linear strength training progression, backed up by short, heavy, powerful conditioning wods.  If you need to get stronger in your squatting lifts, your pressing lifts, your deadlifts and cleans, this is the program for you!   Lots of our athletes packed on the muscle last fall when we went through, and you will get MUCH more comfortable with the powerlifting movements and, significantly, should get much stronger as well.

This is a program which requires participation 4 days a week, though.  You won’t see the results if you come inconsistently, so you must have an unlimited membership to participate.  Make sure your schedule will accommodate if you want to sign up.  You can upgrade if you want to play but are currently training twice or three times a week.  Email Kevin if you want to upgrade.

 

***Don’t Forget!! Classes start on the hour beginning at 4pm!  Check the schedule***

Workout of the Day
A.
Take 15 minutes to build to a 1-RM Clean & Jerk  **TESTING DAY**

Compare to 042612

B.
Five rounds for time of:
135/95 lbs Shoulder to Overhead x 5 reps
Toes to Bar x 10 reps
Double-Unders x 20 reps

Skill workshop Saturday
Saturday at 10 am we are holding a free skill workshop for everyone in our June Challenge to help make the transition to butterfly pullups.  Expect a half hour to an hour, and we’ll go over some of the principles of the butterfly and how you can practice to develop your rhythm.   See you then!

All t-shirts and tank tops - $20

Workout of the Day
A.
Take 10-12 minutes to work up to a heavy, but not 1-RM, Power Clean

B.
Every minute, on the minute, for 20 minutes, perform:
3 Power Cleans
5 Burpees

Score the total amount (in lbs) successfully cleaned during the workout. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.

Do you work on your CrossFit skills outside of class?

Workout of the Day
A.
Take 15 minutes to build to today’s 1-RM Clean
(or use the time to practice clean technique)

Compare to 42612

B.
“Diane”
Complete rounds of 21, 15, and 9 reps for time of:
225/155 lb. Deadlift
Handstand Push-Ups

Compare to 122311

How often do you work on your skills outside of class and CF programming?   If you want to be better at some of the things you struggle at, you will need to practice!  You can improve your handstand pushups by doing incline pushups or pike pushups off the couch at home, practicing your handstand hold and negatives against the wall on your plush carpet!   There are just some ‘sticking points’ that we all have that need a little more work than regular programming allows for.   So stick around the gym afterwards, or come early, practice on your own, and surprise yourself and your friends by knocking out prescribed wods like “Diane”!


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