Blog Archive

Workout of the Day
A.
Five sets of:
Hang Snatch + Snatch

Rest 2 minutes 

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Pull-Ups
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots

Workout of the Day
A.
Four Sets of:
Press x 4-6 reps @ 20X1
Rest 90 seconds
Hollow Rocks x 20-30 seconds
Rest 90 seconds

B.
In teams of three, complete five rounds each for time of:
200 Meter Row Sprint
Ground to Overhead x 10 reps

Congratulations!  Sara, Jon G., Jon G., Seth, Mel, and Michaela!!   You will see new coaches working on the floor to help make sure we stay safe, and continue to improve our movements!

noon class 3-25

Workout of the Day
A.
Six sets of:
Shoulder Press x 2 reps @ 20X1
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 8 minutes of:
Pull-Ups x 10 reps  (Jumping pullups is the scale)
Thrusters x 15 reps (95/65 lbs)
Double-Unders x 30 reps

On referrals

To the athletes of Cactus CrossFit:

I am so in love with our community.   I am so lucky to be able to spend my life with you.  You are committed to improving, open to learning, and striving to make your vision for your life a reality.

Fundamentally, when people join Cactus CrossFit, they are proving that they are huge optimists.  When you joined our gym, most of you embarked on a journey to reshape reality in the image of your vision.

You looked in the mirror, and you didn’t like what you saw.  And you believed that you could do something about it.  In the face of the reality that the world around you ages and gets more inflexible, weaker, fatter, and lazier with each passing day, you took a chance.   You believed that you could swim upstream, that you could reshape yourself with nothing but your will, your sweat, your iron gut.

Some of you were taking a blind flyer.  You hoped against all rational hope that Cactus CrossFit could live up to the hype you had heard.   Maybe you felt foolish for thinking it.  But you had enough of a desire to try, even for just a few months, to put yourself, your vision, your health into the hands of someone else.

Enough with creating your own super program culled from magazines, workout DVD’s, youtube videos and following all the internet advice on how you can balance your budget by canceling your gym membership and working out at home alone in your spare time.  As if any of our athletic heroes achieved their dreams by training alone on their living room carpet.

You actually picked up the phone and called us.  Of course, you left a message.  We were too busy helping others achieve their visions to answer the phone, with it’s endless solicitors who want to sell us advertising, real estate, or people who only have one question.  And it’s not the right question.

You met with us.  You walked into the gym and saw petite women lifting weight over their head with speed, power, and grace.  You wondered if anyone had seen you walk in yet.   Perhaps it was not too late to go back to your Insanity DVD where no one can see your 2 inch range of motion pushups and all you get is the feeling of having worked out because you sure don’t get the results.

You found out all that we do, and all that we require, not because we are draconian masochists, but because that’s what your body requires to change.  Reversing the effects of time, processed foods, and an easy physical way of life is difficult.  You know that now.

And you joined in.  And you found out CrossFit was harder than you thought.  Harder than you feared.  And that these people were so mean as to not let you quit on yourself.  To hold you accountable to the vision you laid out for yourself.

Slowly, you got comfortable holding a barbell in your hands.  You learned to let your legs do the work.  You began applying what your coaches told you.   And things got easier.

So you worked harder.  Harder than you thought possible.  12 minute workouts got you as sore as running your marathon did.  How was it possible?

And as you got fitter, and the mirror reflected your vision and you bent reality to your will, people started to notice.  And they asked you what you are doing.

And you told them about CrossFit.  And they said, “I could never do that.”   And they were right.

And some asked, and they wanted to try out a class.  And you channeled your inner Yoda, and you told them….what?

This is the part where you protect what you love.  Where you tell your friends, who you love, and who you want the best for, to do themselves a favor, and don’t call Cactus CrossFit.

You told them it wasn’t for them.  That CrossFit isn’t something you try.   It’s something you commit to.  That if they aren’t sick and tired of being sick and tired, of being fat and slow, of struggling to get off the couch in their twenties, then they aren’t going to pay the price, in sweat and effort, that CrossFit demands.   Because that’s what it takes to bend reality to your will.

Some of you have asked what you get if you bring a friend in.  You get nothing from us.  But what you get is the chance to be a part of helping someone change their life.   Have you ever had that before?  Have you ever had someone thank you profusely for changing their life?

Now, we know that all we provide is the chance.  Each person is the one who decides, and who changes their own life.  We only provide the tools.  Many have said it’s too hard, we’re too sarcastic, and too mean, and they don’t want to get bulky anyway.

And while others got smaller while getting stronger and tighter, some felt that strength growing inside them and were afraid.  And so they left.  They left their visions for who they could be as an athlete and went back to….running on the greenbelt and eating less.

So your friend asked about CrossFit.  Do them the favor, and tell them not to come in if it isn’t for them.   Save Michele some time and just let your friend know, that this is hard work, and it is a process, and it is totally worth it, but that if they can’t say they are ready to change their life, then nothing will change, and this isn’t for them.

Protect your community.  If you’d rather not see that person, that co-worker, that colleague 4 times a week, because they are kind of a tool, don’t let them come in.  Tell them it isn’t for them.

Most of the time, you’ll be right.

Because if one more person comes in, and wants to meet with us about CrossFit, and then tells me they didn’t bring their wallet, don’t have their schedule, and all the other BS strategies the internet taught them to not ‘get sold’ on something, I may just….scream.

If your friend wants to join CrossFit, you owe them an explanation.  This is a serious place.  There are no discounts, the price is not negotiable, if you pretend like you’re not interested, we’ll…assume this isn’t a fit for you and send you on your way.

Please save your friend and Michele some time by explaining what we do, and who it is for, and challenge them, are you really going to go in to that gym and change your life?  Because if you are just looking to see ‘if you like it’ then you are missing the point.

At Cactus CrossFit, we are not about the experience, but the results.  Saunas, towel service, mirrors, tv’s (oops).  Everything in our gym is about you getting your best results.

But we cannot provide motivation.  You brought that yourself.  It’s the necessary ingredient, and no matter how big or nice our facility, no matter how much we smile, it doesn’t change the fact of how hard you have worked in this place, and that is the thing your friend needs to understand.

And make sure your friend understands, “Price is what you pay, value is what you get.” (Ben Graham).

Thanks for making Cactus CrossFit so great, and so attractive that lots of people want to find out about us.  Now do us a favor, and help us work with those who are ready to do the work, not just those who want to mess around with the newest thing.

This isn’t bright and shiny.  It’s painful, and it’s hard.  You know that.  So tell them about that first.

Thanks.

20 Feb 2013

Wednesday

Photo Feb 19, 7 34 00 PM

Workout of the Day
A.
Six sets of:
Shoulder Press x 2-3 reps @ 20X1
Rest 2-3 minutes between sets. Use this time to work on hip mobility and glute activation.

B.
Four rounds for time of:
115/75 lb. Push Press x 10 reps
24″/20″ Box Jumps x 20 reps
Double-Unders x 30 reps

Test 1RM Shoulder Press

Workout of the Day
A.
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets

(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 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

Compare to 101812

B.
For time:
115/75 lbs Shoulder to Overhead x 30 reps
600 Meter Run
Wall Ball Shots x 40 reps

#IHTFP: How #founders always feel about their #startups

I didn’t go to MIT. From afar, it always seemed like a terrifying whirlwind of frigid temperatures, overwhelming work, and sexual frustration. As a Stanford Engineering student, I cursed whenever I had an MIT transfer in one of my classes–they were sure to wreck the curve with their obsessive work habits.

Often, it seems like the students at MIT feel similar. MIT students coined the acronym, “IHTFP” to describe their feelings for the school. It stands for, obviously enough, “I Hate This Fucking Place.”

Yet the interesting thing is that IHTFP has an alternate meaning that the MIT students also use. It also stands for, “I Have Truly Found Paradise.”
Read more ›

“I don’t think many people understand what we mean when we say that MIT is hard. It’s not just the workload.

There’s this feeling that no matter how hard you work, you can always be better, and as long as you can be better, you’re not good enough.

There’s something to giving everything and always falling short. Eventually we’ll walk out with a deep understanding of our fields, a fantastic tolerance for failure and late nights, and raised expectations for ourselves and for humankind. Someday, we’ll look back on these four years as the best years of our lives and the foundations of the kinds of friendships that can only be formed with some suffering. But right now, IHTFP. Sometimes it feels like MIT drags your self-esteem over a jagged, gravely rock face and stretches your happiness, your mental health, and the passion and energy that brought you here like an old rubber band.

I love this place. I love the amazing people I’ve met, I love watching myself grow as a scientist and a writer, and I love being engulfed in the heart of scientific progress and passion and feeling like I belong. At the same time, I’m miserable sometimes.

MIT is paradise. I cry sometimes. I love it here. My only consolation is that the salt in my tears will squelch any unsuspecting plants they land on. It’s beautiful. That’s right, unsuspecting Killian Court grass, wither. I wouldn’t want to be anywhere else.”

After reading this piece, I’ve concluded that all you have to do is substitute “CrossFit” for “MIT” and you’ll have nailed the CrossFit experience. You are always falling short. You are getting your self-esteem dragged over the rocks. You hate it. You love it. And you’ll always remember it.

Workout of the Day
A.
Five sets of:
Shoulder Press x 2-4 reps @ 2111
Rest 90 seconds
Weighted Pull-Ups x 2-4 reps @ 2110
Rest 90 seconds

B.
In teams of two, complete a 900 meter walk.

Teammates will alternate roles between farmer’s carry and waiter’s carry. Neither team member may move forward until both team members have assumed their positions – one with KBs at sides, the other with KBs overhead. Choose the heaviest KBs you can handle – one set for the farmer’s carry, and one set (presumably lighter) for the waiter’s carry.

Workout of the Day
A.
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 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.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (53/35)

Compare to 071312

Workout of the Day
A.
Four sets of:
Press + 3 Push Press
(perform one strict press, then 3 push presses immediately thereafter)
Rest 60 seconds
Strict toes to bar x 8-10 reps
Rest 60 seconds

 

B.
Three rounds for time of:
12 Hang Power Cleans (135/95 lbs.)
12 Shoulder to Overhead (135/95 lbs.)
30 Double-Unders

 

13 Jul 2012

Friday

Workout of the Day
A.
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 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.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (53/35)

Both Press and Lucky 7’s top 5 results for men and women will go on the record board!

CrossFit Games start today!  Follow everything here.

Workout of the Day
A.
Five sets of:
Press x 2-4 reps @ 20X1
Rest 90 seconds
Single arm planks on rings  x 10-15 seconds each arm
Rest 90 seconds

 

B.
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
30 Push-Ups
400 Meter Run

 

 


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