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.
Get some instant mobi between sets! No set up needed, no bands, no whips, and no chains.
Motion is lotion so hitting your end range of motion for those joints is ideal for MOST of you. Remember there are always exceptions based on history, injury etc. YOU, the athlete are the CEO of your body and ultimately in charge of its care and upkeep. You should know your body’s sticky points and where you need to put some extra work in.
MAD Athletes are everywhere! Our MAD Remote coaching program has proven successful in countries around the world. From all over The United States, to Canada, Venezuela, Mexico, Italy, and Kuwait, to name a few. All starting at little CrossFit Cedar Park. We are proud that this method of training is proven to assist athletes of all levels to make advances in CrossFit, Olympic Weightlifting, Gymnastics, Strongman, Football, Baseball, Basketball, Volleyball, and track.
Our goal is to provide the best in innovative training techniques to help these athletes to achieve their fitness goals. Thanks for being a part of it!
Research has shown (and we have seen it here live), that eccentric loading increases your strength. It is definitely a top 3 in the secrets to getting stronger. So, when we are on a strength bias we implement a good deal of tempo movements in our lifts. Here is a quick little video of Nikki doing a 103×1 (which is my current favorite tempo) followed by a lighter afap set. We like to incorporate the pause because as two time Olympian Chad Vaughn teaches you have to be comfortable in that “rock bottom” squat position.
Mike Cerbus has taken his tempo lifts to some new levels and it is paying great dividends! Check this tempo he’s working with…
Tempo lifts should definitely be a part of your strength program.
Check out how a few of our amazing individual MAD Athletes did in the 2013 Reebok CrossFit Open in the South Central Region. Pretty awesome!
Amanda Schwartz coaches at Premier CrossFit and continues to prove her amazing competitiveness and athletic ability in each workout. She finished the 2013 Reebok CrossFit Open in 2nd place in the South Central Region. A multiple year regional competitor, she is pushing it to the next level this year. Her tenacity and well rounded skills are a force to be reckoned with this year at regionals.
Nikki Isbell qualified and competed in the 2009 CrossFit Games in Aromas, Ca. The “Ranch” gave her a taste of competition she had never had and continues to pursue. She has earned invitations to every regional since but due to pregnancy and choosing to compete for the CrossFit Cedar Park team, this will be her first trip back to regionals as an individual. She garnered two 2nd place finishes for our region in this years open (13.1, 13.5). Nikki is our MADCAMP Nutrition specialist and an amazing coach! Looking forward to seeing her throw down at the individual level again.
Chase Ingraham, AKA Captain America is an amazing athlete and coaches at CrossFit Dallas Central He finished 12th in the region for an amazing start to his comeback year! Chase is a CrossFit Games veteran having qualified to compete at the Home Depot Center in 2010. Last year he was forced out of competition due to injury and he used MAD Training and Michael Tillman DPT, to help him return to top form. He is ready to avenge last year’s missed opportunity.
Blaine Springston is a Coach at CrossFit Centex and an amazing athlete. He finished 13.5 with 169 reps for first place in the South Central Region. He was 2nd Place for the triple crown and is looking to tear it up in San Antonio!
Carson Thomas has qualified for regionals again… Since 2010 Carson has qualified for regionals. He continues to level up and is getting stronger by the day! Can’t wait to see how he smashes this years wods.
There are many more MAD Athletes that leveled up this year from Team competitors to Masters Competitors to rookies. More on them in the next post! This has been a great year for MAD Athletes and it looks to be getting better and better!
Currently, Amanda Schwartz is sitting 2nd place in the region and she is ready to smash the final two wods. She is an amazing athlete and getting stronger by the day. She smashed 13.3 with 258 reps for a 3rd place finish in South Central Region. Awesome!