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Banded Shoulder warm up
5 minutes assault bike
A) warm up muscle ups
Then 3-4 sets 5-7 ring muscle ups
B) Behind the neck jerk grip strict press + overhead squat: 6 x 3+3 @ by feel
-any sets with an empty bar will count as working sets
-3 second pause in the bottom of squat/rep
-if unable to do jerk grip overhead squat, step 1 is to
elevate heels, then widen hands if still needed…aim to
progress hands in elevation down as the sets go
C) Push Press . . .
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In every sport a strong core is needed to be succesful. Especially with CrossFit or The sport of functional Fitness core is essential. Olympic lifts and gymnastics require a great degree of core strength. Even in light weight wods with high repetitions having a strong core that also has a high degree of muscular endurance is needed to insure proper position throughout the reps.
One primary weapon to achieve this is the GHD. What a magical invention. As an athlete this should be on the top of your list of equipment purchases. This essential piece is nothing short of amazing when it comes to building core strength and muscular endurance.
Most of our Madathletes warm up with
Several times a week. If you are new to this start with 30 reps.
Get some core strength, level up and watch up the pr’s roll in.
several MADAthletes will be competing this weekend in the Hawaii VA games. They’ve been working hard so good luck to Amanda Busset and to Erica Blanton. Kick some butt this weekend. Check out Amanda on the local news demonstrating some of the movements.
Ok if you aren’t training for the upcoming season already, what are you doing?!??
Time to set some goals and get moving to the next level. Get your crew together and jump on the MAD Path
For many athletes off season is the toughest time of the year to maintain focus on those long term fitness goals. For those who compete in Crossfit and did not make the games this year, it can seem like the dead zone. Many athletes get those summertime blues. We all there there ain’t no cure for the summertime blues right? Or is there?
Off season is important in any sport. Everyone needs that time to reset their mind, reset their body and in effect “sharpen the saw”. You have to get back to that reason why you do this. Why you compete, why you lift, why you CrossFit. A few methods that some of our madathletes use.
1. Do something different
Mud run, 5k, Oly meet, kayak race or whatever. Try something different for the hell of it. Coach Glassman said it best “regularly take up and play new sports”. Time to sign up for that zoomba contest and get the funk out! So remember that it’s ok for you to try something new.
2. Go back to the beginning
Get back in class with some people who are just starting out. Have fun and just do the wods. Put no pressure on yourself about PR’s or anything like that. Remember what it was like when you first started this beautiful journey. Get in your community and sweat and laugh with and at each other.
3. Take a short vaca! Take a few days and get to the beach for some fun in the sun. Read a book and have a drink. Have a Mai Tai and watch the Crossfit Games.
If you don’t know, A Mai Tai is a tropical drink that can totally reset your mind if you let it.
Mai Tai:Mix Ingredients
1 ¼ oz. Light Rum
½ oz. Orgeat Syrup
½ oz. Orange Curacao
2 oz. Lemon Juice
2 oz. Pineapple Juice
1 oz. Dark Rum Float
So work those mixology skills and reset your mind and come back rejuvenated. You will not lose your gains in a few days. You will come back refreshed and ready to go.
After you reset yourself you can come back and get your off season plan together. Then start working muscle ups and snatch. Remember, where focus goes energy flows. For now it may be time to chill out for a few days.
Today- MADathletes get some meathead strength and then a beautiful 20 minute amrap with C2B pull ups db snatches and db squat cleans. This little off season strength cycle is already paying some huge dividends. Build a bigger motor…that’s the current goal for this cycle. Plus, sometimes they get a pump and that’s always fun. Of course, all athletes get that individual adjustment that is tailored just for them.
Some questions you should ask yourself…
Where are you at in your training cycle?
What are your goals for the cycle you are in?
What are your goals for the off season?
What are your goals for the season (whatever your sport)?
Strength, Skill, Speed,
MADAthletes do a significant amount of accessory work. Why? Accessory work is a valuable tool that can do several things.
Primarily, the goal of accessory work is to prevent muscle imbalances and to keep the athlete healthy on every side of the joint in question.
Over the years we have seen quite a few injuries pop up due to imbalances created by overusing certain muscle groups and underusing opposing muscle groups. Mike Tillman DPT CF-L1 has provided some invaluable insight into many of these issues. He has aided in coming up with in many cases specific accessory exercises to balance out the joint and keep it healthy. This also allows for maximal use of the muscles.
We want our athletes to be ready to perform at a high level. Healthy balanced and prepared for the unknown and unknowable demands of any sport.
Before your CrpssFit word or strength session, when you see “frog legs,” that dreaded GHD work, or the shoulder complexes we put in. Don’t skip them. They’re significant to your performance and to your ability to perform at 100%. Level up gang.
The MAD Coaches work with our Athletes to help meet their fitness goals. Many of those goals are to do well at the CrossFit Open – even if they are not going to Regionals.
The picture above shows just a few of our athlete’s improvement from the 2014 CrossFit Open to 2015 CrossFit Open.
The numbers speak for themselves.
Athletes are made in the off-season. Are you ready to start your off-season now?