Kipping Pullup and Muscle Up Seminar by Regional Champion Tiffany Hendrickson

September 5, 2013 - Thursday

Workout of the Day
A.
Five sets of:
Shoulder Press x 2-3 reps
Rest 2-3 minutes

B.
In teams of two, partners will alternate to complete 7 rounds each of:
115/75 lb Push Press x 7 reps
Toes to Bar x 7 reps

Muscle Up Clinic

September 14th at 9:30am we are co-hosting a clinic at CrossFit 480 by this year’s female regional champion, Tiffany Hendrickson!

Tiffany is a former collegiate gymnast and obviously very proficient in these movements! This 2 hour clinic will provide you with helpful insight to basic gymnastic form and skills that will aid you in a more efficient butterfly pull up and bar muscle up. The main focus is on giving you the tools and technique in order to achieve the ring muscle up! Look for sign up sheet at the gym.  Cost $40. Max 16 people

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Cactus Field Trip! Flagstaff – Weekend of October 5th!

September 4, 2013 - Wednesday

 

Photo May 28, 6 38 44 AM

Workout of the Day

Complete as many rounds and reps as possible in 4 minutes of:

Burpees x 10 reps
100 Meter Run

Rest exactly 4 minutes, and then:

Complete as many rounds and reps as possible in 4 minutes of:
Renegade Rows x 5 reps
Box Jumps (24″/20″) x 10 reps

Rest exactly 4 minutes, and then:

Complete as many rounds and reps as possible in 6 minutes of:

Burpees x 10 reps
100 Meter Run

Rest exactly 6 minutes, and then:

Complete as many rounds and reps as possible in 6 minutes of:
Renegade Rows x 5 reps
Box Jumps (24″/20″) x 10 reps

CrossFit Flagstaff is hosting their annual competition on Saturday, October 5th.  Registration opens TOMORROW, Thursday, September 5th.

This has always been a fun competition with workouts that can be scaled to any fitness level, the perfect first competition for someone who wants to try out the ‘sport of fitness’.    We have had great experiences in the past and hope to get a group of athletes to go up, stay Friday night and possibly Saturday.   If we get a group that wants to go, we’ll look at renting a house just like when we went to the CrossFit Games.

It’s a great opportunity to get to know your fellow athletes at Cactus better, and enjoy the butterflies of competition against strangers!

Their website here. 

Registration usually sells out quickly, so if you can’t be on the computer at the appropriate time, email Kevin (kevin@cactuscrossfit.com) and he will register you if he’s able (Last year the competition sold out in 12 minutes!)

 

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Free Nutrition Seminar THIS SATURDAY, 8/24 at 11:30am

August 22, 2013 - Thursday

 

glutenfree

Workout of the Day

A.
Five sets of:
Back Squat x 2 reps
Rest 2-3 minutes

 

B.
Four sets for times of:
Wall Ball Shots x 20 reps
Toes to Bar x 10 reps
135/95 lb Power Clean x 5 reps
Rest 2 minutes

Saturday,  free for all Cacti, we will be presenting a short talk on Gluten, what it is, where it’s found, it’s effect on the body, and how you can eat deliciously without it!  Stay after the 10:30 class, or come back showered and ready to get your learn on!

Also! Remember, both classes Saturday are bring a friend day!  So if you have one, bring them!

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Cactus Pool Party Saturday at Noon!

August 13, 2013 - Tuesday

 

 

 

 

 

 

pool1

Workout of the Day
A.
Four sets of:
Turkish Get-Up x 3 reps each arm
Rest 90 seconds
B.
In teams of two, with partners alternating to complete entire rounds, complete as many rounds as possible in 30 minutes of:
20-yard Bear Crawl
200 meter Run
20-yard Bear Craw

Pool Party!  Our Pool Parties are epic, so bring an appetizer, and come prepared to hang out with your favorite Cacti!   If you are new, we ESPECIALLY want you to come so we can get to know you better!  Mac has the address, so email her at mac@cactuscrossfit.com  .

Plus, it’s the perfect place to see your Cactus Crush in their bathing suit.   TYSO!

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Before and After Pictures and our Open House on Saturday, March 2nd at 11am

February 22, 2013 - Friday

Gyms, personal trainers, and the fitness industry are notorious for before and after pictures.  I always thought they were kind of cheesy, until so many of our athletes took ‘after’ pics and wished they had a good ‘before’ picture.  Of course, what I really want is video of ‘before’ and ‘after’ movement, because what we really see and are so proud of is how athletes change how they move over the course of training in CrossFit.

We love to see improvement, however, and before and after pictures can be a good way to track that improvement, along with physical benchmarks, of course.   The trouble is, new people can come into Cactus CrossFit, and see a bunch of ‘afters’ training hard and thinking that their ‘before’ just isn’t up to snuff.

Nothing could be further than the truth.

You just can’t see the ‘befores’.  They have disappeared.

The same thing has happened with our gym.   You see the ‘after.’

It’s beautiful.  Everything has a place.  It makes you want to train.  It changes how you feel.

But here is the ‘before’

north scottsdale crossfit

Ugly, right?   We started Cactus CrossFit (Then North Scottsdale CrossFit) the same way you are starting your training with us.  We just started.  We couldn’t afford to wait until we “got in shape for CrossFit” (Saved more money, worked for someone else, become the world’s expert on fill-in-the-blank).  We just started.  And we were so blessed to have people actually come to that gym, and work hard.  They got results.  Some of them are still with us.  Some of them wish they lived closer so they could reap the rewards of the ‘after’ from the hard work they put into the ‘before.’

We are so grateful to those folks who took a chance on us then.

And that’s what we do everyday in our beautiful gym on Indian School.  We work to convince you that your ‘before’ is not your identity.  It is a temporary condition, one you slid into, and one you have to claw your way out of.   And we can show you how.   We’ve done it.

 

At Cactus CrossFit, we know how to get out of the hole you’ve fallen into.  We hope you’ll consider our words and actions those of a friend who is trying to help.  It’s not easy.  But it’s worth it.

To celebrate our “After” we are having an Open House on Saturday, March 2nd, from 11am to 2pm.    We hope lots of our friends from up North will come visit and see what their hard work has wrought.  We hope you are in better shape than when we last saw each other.    We’ll have food available, we’ll be awarding prizes for our Spring Paleo Challenge, and we want to catch up and visit.  There may even be an opportunity for a little WOD if you’d like.

We hope you’ll come and see our ‘after’.  If you want to bring a friend who is walking around in their ‘before’ body, they are welcome too.

Workout of the Day
A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011   (ROM need not go to floor.  Simply push the hips back until you hit the end ROM on your hamstrings, but don’t bend the knees beyond initial flexion)
Rest 60 seconds
small plate  External Rotations x 8-10 reps each arm @ 2020
Rest 60 seconds

B.
Two rounds for time of:
500 Meter Row
Hand-Release Push-Up x 20 reps
53/35# Kettlebell Swings x 30 reps
400 Meter Run

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