It works

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MAD (1)

The off-season is where your competition season begins.

MAD Athlete Programming works – does yours?

Ready to get started? email robin@crossfitcp.com

 

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Hard Core 

  
  

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 

50 ghsu

50 ghbe 

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.  

MAD 

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Hawaii VA games 

 

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. 

http://m.kitv.com/news/many-to-compete-at-hawaii-va-games/35042878

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 

 

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Hard Work, Dedication and A Mai Tai

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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.


Just an FYI,

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.

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Know your goals.  Short Off season strength cycle 

    
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,

Repeat. 

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AMAZING Results

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MAD Athletes Open

 

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?

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Reebok CrossFit Open 2015 #madathleteskillingit

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A few of the CrossFit Cedar Park MADathletes taking on 15.1 and 15.1A.

The open is fast upon us and mad athletes from around the world are taking it on and leveling up each week.   As soon as the CrossFit Games website allows for custom leaderboards we will make on for all of the MADathletes competing in the open.

Check out the Facebook page and instagram for more up to date information.

 

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Strong like Dre

Check out madathlete Andre pulling that big deadlift PR. 550lbs. Just imagine what he’ll do when we hit that strength cycle…

 

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Fittest Games Lottery Filled with MADAthletes

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Congratulations to many of our athletes who were competing in the Fittest Games lottery.
Seth Prochazka ( Head Coach Rose City CrossFit)- 1st Place
Nikki Isbell (CrossFit Cedar Park) – 2nd Place
Jadon Kempers ( Crossfit Cedar Park) – 8th Place
Braden Torrez ( Maximum 3 CrossFit) – 11th Place
Andy Adams – (Co-Owner Brenham CrossFit) 16th Place
Brock Naylor (CrossFit Cedar Park) – 37th
Steve Velkowski (CrossFit Centex) – 43rd
Shelby Duncan – ( San Angelo CrossFit) – 46th

This is out of 176 competitors!!! Way to go!

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Dynamic Movement Prep

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MAD Athletes and coaches getting some junk yard dog warm up before the smash.

They method you use to warm up is extremely important.   Too many athletes gloss over the warm up and this will most likely put them at greater risk for injury.  I have heard athletes say “a lion never warms up going for the kill”.  Yep, this is true, but a lion never did a max snatch or “Fran”.

With the proper warm up / dynamic movement prep (DMP), you are preparing your central nervous system for explosiveness, your joints for smooth movement, your muscles for maximum contraction and your mind for the event.  That mental portion can prove valuable when you are competing.   The sheer routine of your warm up can get your mind set for that event and dial in your focus to laser sharp levels.  Now since most of you are not in the gym doing solely slow movements and you get your body to explode quite a bit this DMP is very important.

You are also giving yourself a layer of protection against injury.  There are no guarantees  when it comes to injury prevention but as an athlete you should be doing what you can to stay durable and ready to wod again.

Finally think about this, your movement prep can vary depending on the type of wod you will be doing.  You may need to get that heart rate up quite a bit and recover before the wod or you may not.  Keep that in mind also.

Now.  Go hit it.

 

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