It works

Image

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

 

Share

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 

Share

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 

 

Share

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. 

Share

Dynamic Movement Prep

IMG_1559

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.

 

Share

Fun in the Sun…Yes Sun at MADCamp Oahu

IMG_9563

 

Crazy shenanigans at MADCAMP O’ahu!

 

What a great MADCAMP at CrossFit Oahu.  We had a ton of fun and the amazing athletes who attended went home with some valuable information on how to level up in their fitness programs.  We had beginners, coaches and competitors all learning from the phenomenal coaching and instruction of the MADCAMP coaches.

 

Michael Tillman had them increasing mobility and realizing that “Tightness inhibits strength”

Dave Durante had all athletes of every level upside down in various handstand poses and techniques.  Special thanks to his wonderful fiancé Sadie who assisted with gymnastics movements and provided some amazing stretchy demos!

Mike Cerbus took the athletes on a highly technical Olympic Lifting journey where each athlete improved technically on the snatch, cleans, and jerks.  Mike also put on a few squatting demos.  This dude is strong.

I helped with how to structure the programs and a few secrets on how to increase your strength pretty quickly.  We all had a ton of fun and learned some great information along the way.

Thank you to CrossFit Oahu for hosting and making us feel right at home.  Plus they told some secret cool places to eat and really amazing things to do while we were visiting the beautiful island of Oahu.   Thanks to Amanda B for helping to organize everything.  She was a great help and a great tour guide.  We look forward to coming back soon with even more info!!

Share