2014 July

31

Jul

Mobility to the nth power

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Part A: Mobility! Mobility! Mobility!

Everyday we try to incorporate some mobility into the warm-up time but the reality is, we all need to do WAY more to help us get to our peak of performance! We recently posted nine days of the essential (basic) mobility movements to give y’all some ideas for in the gym and at home mobility work. The truth is, if you want to get lower (and more solid) on those squats, jump higher on those boxes, run faster on those sprints, jump under the bar faster and smoother….it all boils down to mobility my friends!

Since today we have (60) reps starting or finishing in the front rack position……

Part B: Friday Chipper! Complete the following for time!

15 Hang Cleans (Rx 95/65) (Adv 135/95)

25 Pull Ups

15 Thrusters (same weight as cleans)

50 Calories on AirDyne or Rower

15 Thrusters

25 Pull Ups

15 Hang Power Cleans

3, 2, 1…Go!

Cascade CrossFit

30

Jul

dot com

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Part A: Gymnastics Work!

This could be….double unders, anything on the pull up bar or rings, hand stand progressions, rope work or jumps…take some time before you head in to the gym and brainstorm what you want to work on. The coaches and your fellow Cascadians have a wealth of knowledge to help you out! Need some more ideas? Head over to the Gymnastics WOD Library where you can look movements up by skills, strength or function.

Part B: 3 Rounds for Time

20 Burpee Box Jumps

30 Ab Mats

40 Calories on AirDyne/Rower

3, 2, 1…Go!

Cascade CrossFit

29

Jul

Periodic Table of Elements

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Part A: Mobility! Mobility! Mobility!

Part B: 3 Rounds

3 sets of 5 Back Squats (Rx 185/115) (Adv 225/155)

rest 20 seconds

20 KB Swings unbroken (53/35)

after Part B, rest 3 minutes then…..

Part C: 1 Round

800m Run

125 Double Unders

800m Run

3, 2, 1…Go!

Important! | Cascade CrossFit

Rest and recovery are critical components of any successful training program. They are also the least planned and underutilized ways to enhance performance. You may not be aware there is a difference between rest and recovery or how to properly implement them both.

It is easy to get caught up in thinking that working out as much as possible will help you achieve your goal faster. This is true, however, if no rest days or recovery are built into your training plan, your will most likely suffer from an injury faster, or get burned out before you reach your goal. There is a great article from Breaking Muscle which goes over Seven Essential Elements of Rest and Recovery. Click on the title to read the full article (which we highly recommend), but the high points for great rest and recovery include….

1. Sleep

2. Hydration

3. Nutrition

4. Posture

5. Stretching

6. Self-Myofascial Release

7. Heat, Ice and Compression

Solid work guys! | Cascade CrossFit

28

Jul

Pantene Pro-V

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Recovery | Cascade CrossFit

Yesterday was about finding our Max-es, today (and the rest of the week) we will be focusing on conditioning to allow our bodies to fully recover. Next week we will jump back in and find your “other” CrossFit total! Time to crank up the tunes and get our WOD on!

Part A: Mobility! Mobility! Mobility!

Part B: WOD: 18min AMRAP

25 Wallballs (Rx 20/14) (Adv 25/20)

20 Handrelease Push Ups

15 Toes to Bar

10 Calories on Airdyne/Rower

3, 2, 1…Go!

27

Jul

Payoff!

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Maximus | Cascade CrossFit

Alright Cascade, payday has arrived! You have worked so hard and have been so dedicated! Let’s see how the strength program worked for you! Come in, get warmed up, and let’s start moving some weight! Time to let you inner Maximus or Leonidas shine through!

Remember all that you have learned over the past few months about form, warming up, techniques, and the confidence you have built! Please please please take you time warming up to your max weight…it might be a 5-5-4-4-3-2-1-1 complex, or a 6-5-5-4-3-2-2-1…whatever works best for you and how you are feeling as you step up with each weight.

Be patient with yourself and utilize your coach and eachother. Having a cheering section as you get to those heavy weights really helps sometimes with that last little push at the end.

Benchmark WOD: The CrossFit Total (dun dun dun)

Back Squat

Shoulder Press

Deadlift

3, 2, 1…..G0!

Need some music to pump you up? Here ya go…

Heads Up: Today we will be finding your 1RM for the above lifts. The remainder of the week, we will not be focusing on lifts, but on conditioning to help your body recover and prep for next week where we find your ‘other’ CrossFit Total.