May 31, 2011

6-1-11 WOD

3 rounds
500m row
50 sit ups

Challenge: push up ladder, add 2 reps every min. starting with 2 reps

M-WOD: foam roll- work on I.T. band, then lacrosse ball upper back and shoulders.

5-31-11 Coach Alex's Birthday WOD!

Here to you Coach!
 2 Rounds
25 Deadlifts
25 Power Cleans
25 Front Squats

Challenge: Max Consecutive Thrusters
Practice: Deadlift

May 27, 2011


There will be no class monday the 30th!

‎5-27-11‎ WOD

100 m run
5 burpies
200 m run
...10 burpies
300 m run
15 burpies
400 m run
20 burpies
400 m row
20 burpies
300 m row
15 burpies
200 m row
10 burpies
100 m row
5 burpies

Challenge: 100 jump ropes for time
Practice: X

10 minutes Foam Roller
Lacross Ball

May 26, 2011

‎5-26-11 WOD

5 Rounds
10 Supine Ring Pull-ups on Exercise Ball
10 Back Squats
20 Vertical Jumps for hight.

Challenge: 7X1 Max Split Jerk

10 minutes Foam Roller
Lacrosse Balls

May 25, 2011

‎5-25-11 WOD

30 Burpees
30 KB swings
30 Sit-ups
...20 Burpees
20 KB swings
20 Sit-ups
10 Burpees
10 KB swings
10 Sit-ups

Practice: KB Swings

10 minutes foam rollers
Lacrosse balls

May 24, 2011

WOD ‎5-24-11

4 Rounds
500 m Row
10 Front Squats
...5 PushPress

Practice: Front Squat

10 min Foam Roller
Lacrosse Balls

May 23, 2011

‎5-23-11 WOD

15 minute AMRAP
5 pull-ups
10 push-ups
...15 squats

Challenge: Max GHD sit-ups (per request for Jeanette's Birthday)
Practice: Air Squats

May 20, 2011

5-20-11 WOD

7 Rounds
7 Medicine Ball Cleans
7 Burpees

Foam Roll
Lacrosse Ball

May 18, 2011

May 17, 2011

5-18-11 M + WOD

3 Rounds
250m Run
10 Toes to Bar
10 Wall Balls


About the Mobility WOD Program

"Every human being should be able to perform basic maintenance on themselves" -Kelly Starrett

This last Sunday, Coaches Alex and Katie had a great experience attending a Mobility Specialty Seminar hosted by Kelly Starrett himself at CrossFit X-Factor. We got to spend an entire day learning about effective mobility and flexibility strategies, improving ideal athlete positioning, and movement set-up, and implement whole body maintenance practices. 


So Who is Kelly Starrett? Founder of the MWOD! "Coach Kelly Starrett received his Doctor of Physical Therapy in 2007 from Samuel Merritt College in Oakland, California. Before starting his own physical therapy practice at San Francisco CrossFit, one of the first 50 CrossFit affiliates, he practiced performance-based physical therapy at the world-renowned Stone Clinic. In his current practice, Kelly continues to focus on performance-based Orthopedic Sports Medicine with an emphasis on returning athletes to elite level sport and performance. His clients see exceptional results from his progressive blend of manual physical therapy and strength training. Since 2009, Kelly has been traveling the country teaching his “Movement, Mobility & Maintenance Course” in an effort to spread his message that good mobility and proper movement are the keys to good performance and that all humans should be able to perform this basic maintenance on themselves. Kelly’s clients have included Olympic gold-medalists, Tour de France cyclists, world-class extreme skiers and X-Games medalists, dancers with Smuin, San Francisco, and Sacramento Ballet Companies, military personnel, and competitive age-division athletes. Kelly has also served as the strength and conditioning coach for the Marin Rowing Association high school rowing program where he helped lead the varsity girls to a national title in 2008. He is also proud to have served as strength coach to reigning rowing Olympic gold medalist Erin Cafaro, in preparation for her success in the 2008 Beijing Olympiad and the 2009 World Championships." -Mobility Wod

So what is the MWOD? "A blog is intended as a jump off point for athletes to systematically begin to address their nasty tissues and grody joint mobility. Use at your own risk and stop if you think it's gonna hurt you, your spine is going to come out your throat, or your face goes numb. But, understand that you should be responsible for your own business. Don't wait until you need a new knee. Pony up." -Mobility Wod

This week at CrossFit Mt Adams, you will are going to experience shorter WOD's with an emphasis on recovery and Mobilization. Take advantage of this week to listen to your body and find the areas in need of attention. Come prepared to class for some new tricks and integration of some "MWODS". Let your coaches know how your body is feeling and we can show you techniques for recovery and maintenance! Homework: Check out the mobility wod before coming to class.



May 16, 2011

5-17-11 WOD

Dead lift

Challenge: Tabata jumping squats
Practice: Dead lift

May 15, 2011

5-16-11 Coach Heather's Birthday WOD

800 m row
800 m run
400 m row
...400 m run
400 m row
400 m run
800 m row
800 m run

May 11, 2011

5-12-11 WOD

500 m Row
50 Wall Balls
400 m Row
...40 Wall Balls
300 m Row
30 Wall Balls
200 m Row
20 Wall Balls
100 m Row
10 Wall Balls

Challenge: Max Bench Press 7 X 1
Practice: Medicine Ball Cleans

May 10, 2011

Sheer Madness Productions comes to our Box this week! EVENT DETAILS.....

Hey Everyone. We are sure happy to have the opportunity to work with a local productions company to capture our awesome group of CrossFitters in ACTION during a WOD! We want to see everyone there! Event Details:

Friday May 13, 2011
Meet at CrossFit Mt. Adams Classroom
Arrive 6:45 AM
Filming WOD Begins @ 7:00 AM

We all have heard CrossFit's prescription “constantly varied, high-intensity, functional
movement.” But we all know that working out isn't as easy as just working out. Our performance is affected by many things including: diet, lifestyle changes, health, kids, ect...CrossFit is about improving our quality of life, and with so many variables effecting this, we must come together as athletes, coaches, friends, and family to reach our goals and make positive change. Lets continue to work hard and reap great results. Please RSVP by letting a coach know you will be attending this WOD, or posting a Comment of your attendance. This is a great opportunity to get together for a fun workout, and share with our community.

See you there!

May 6, 2011

Hello Wodistas! Check out our NEW SITE and EVENTS!

Bare with us in our transition to a new site. Please add comments, suggestions, and ANY questions you may have concerning the site, your training, or whatever! Your feedback is essential.

Also, we will be having Sheer Madness Productions, A local professional production company, specializing in adventure photography and videography, in next week to let them do what they do best. So athletes, this event is for you, we want you to be there! Details, TBA, check back frequently.
Nate Herbeck. Sheer Madness Productions


May 5, 2011

5-6-11 WOD

team row
8 500m rows

Challenge: 5 min jump rope
Practice: DU's

May 4, 2011

The Squat: for the health of our knees

 “The squat magically cures knee pain if you squat correctly,” Kelly Starrett told participants at a one day seminar at CrossFit Santa Cruz on March 14, 2009. Starrett is the owner of San Francisco CrossFit and a Doctor of Physical Therapy.

Have you ever finished a workout and wondered to yourself, "What did I do in the workout that made my knees hurt so badly?"  Or, "we squat so much in these crossfit workouts, is that really good for my knees?"  Well, as Kelly stated above, "If you're doing them correctly, you will feel NO pain!"

The squat makes up the majority of crossfit movements:  air squats, lunges, burpees, olympics lifts, etc.  If you repeat bad form over and over again, it is really just a matter of time before you will feel the outcome of incorrect movement.  Here are a few things to keep in mind when squatting:

*  First of all, make sure you are communicating with your coach about any aches and pains you might have.  Most coaches aren't mind readers, so let us know when you are experiencing discomfort.
*  Make sure your coach is giving you the attention & guidance you need to squat without pain.  The coaches job is to figure out what ques to give you to "squat without pain".
*  Start with body weight box squats.  Choose the highest box first . . . if this is pain-free, then practice on a lower box.
*  Make sure your feet are shoulder width apart and your knees are slightly turned out.
*  THIS NEXT STEP IS VERY IMPORTANT:  Make sure as your butt is going back, that your shins remain vertical.  This will keep the "weight load" directly off of your knee joint.

Ultimately, it is your coaches responsibility to work with you to eliminate knee pain in your squat.  Incorrect mechanics lead to injury.  Even if the pain is found in the knee, it may be "caused" from other sources:  i.e. tight hamstrings, weak back, tight hip flexors.  Work closely with your coach to successfully squat . . .  pain free!

~ Coach Heather