WOD 11-1-11

2 Rounds
25 Burpee Pull Ups
200m Run
25 Sit ups
200m Run
25 Double Unders

Challenge:
Max Windshield Wipers 95/45lb

WOD 10-31-11

Teams of two and three
Complete 100 push press while team mate deadlifts and holds weight. Can not push press unless dead lift is being held. Once one of the weights are dropped you must switch with team mate till 100 reps are complete.(men-75/225lbs)(women- 55/135lbs)
Then complete 100 kb swings (men- 53lbs)(women-35lbs)
Then complete 100 back squats(men- 135lbs)(women- 95lbs)
For time
Dead lift hold is only done during the push press.

Challenge: pumpkin toss! Throw pumpkin back and forth with team mate until dropped. for distance. 

10-28-10 WOD

3 min. row for distance
3 min. DU's for reps
3 min. run for distance

Challenge: 30 burpees for time

WOD 10-27-11

Complete 60 Rings Dips
Every Min on the Min 5 Power Snatches
use remaining time to complete AMRAP Dips
WOD complete when you reach 60 total Ring DIPS!

Challenge: 1 Min Box Jumps
                 1 Min Rest
                 1 Min Box Jumps

10-26-11 WOD

2 SDHP
1 round Modified Cindy (5 pull ups 10 push ups)
4 SDHP
1 round Modified Cindy
6 SDHP
1 round Modified Cindy
ect to 20 SDHP

Challenge: 2 Min Double Unders

WHO WANTS A HOODIE!?

Who wants a hoodie? We are not ordering ANY extras so if you want a warm CrossFit Mt. Adams hoodie let us know and your size ASAP, send it to info@crossfitmtadams.com! Plz tell your fellow xfitters so they won't miss out. Cheers

How is YOUR squat technique?

I'm pretty much known as the "Form Nazi" in my morning classes, but technique is so important.  We, as your coaches, are responsible, in part, for your improvement and to help minimize injury!  Performing the squat is no exception . . . it may actually be one of the simplest movements with the highest risk of injury.  So, we are re-visiting the topic of 'squat technique'.

Common Mistakes When Performing Squats:

Arching your back -
Your goal when performing the squat is to keep your back flat or stick your butt back (arch back).  You want to clear away from having your pelvis roll forward and your spine round.  If you find this difficult or if your coach is constantly queing you to "keep that back flat", here are a few things to consider:
1.  Strengthen your lower back.  A weak lower back will have a hard time staying in correct position for the squat.
2.  Stretch your hamstrings. Tight hamstrings restrict movement throughout the lower back.
3.  Lift your toes while squatting.
4.  Hold the bar closer to your shoulders.

Heels come off the floor -
When your heels rise off the floor and your body weight is shifted forward, this puts all the pressure on the knees.  Over time, this may cause serious knee damage.  If you find yourself lifting up those heels, try this:
1.  Keep your eyes up, chest forward and sit back.
2.  Stretch your calves before AND after your squat routine.

Excessive leaning over -
The ideal squat position is keep your torso upright more than leaning forward.  If you find yourself leaning forward:
1.  Stretch your calves.
2.  Prop your heels up on a weight (though this doesn't help the fact that your calves are tight).

Knees buckle in or push out -
Ideally, you want to keep your knees in good alignment over your ankles.  If you find yourself bringing the knees in or pushing them out while you are squatting weight, this will help:
1.  Wrap a weight belt loosely around your thighs and press out against the belt as you come up. If your knees buckle in then the belt will drop to the floor.
2.  If your legs tend to splay out, hold something, e.g. a volleyball, between your legs and keep it pinched there during the set.

Knees coming too far forward -
It's important that you keep you body weight backwards.  We covered this earlier when talking about keeping weight on the heels.  If you find your knees coming forward over your toes, here is something to think about:
1.  If you ski or snowboard, this might make more sense.  But, think of yourself wearing ski or snowboard boots.  When wearing these boots, you are not able to flex forward much at the ankle.  When performing your squat, think more about bending at the knee and hip joint, instead of the ankle joint.  Try this at home:  Put your ski boots on and perform some squats. 

Just remember:  "Form is everything".  If it seems like a coach is being "nit-picky" about your technique . . . it just means that we CARE :-)   Before throwing on more weight, re-visit your squat technique and make sure you are building good movement habits.

The PERFECT squat:

~ Coach Heather

WOD 10-25-11

3 rounds
400m run
21 thrusters

Challenge: push jerk 5,4,3,2,1,1,1,1

M-WOD: shoulders of course!

WOD 10-24-11

7 rounds 
7 box jumps
7 toes 2 bar 
7 sit ups

Challenge: wall sit

M-WOD: quads, glutes and hammies 

The Honorary Squat

"All hail to the squat"



We're re-visiting the squat for our next few blog posts, because it is just that AWESOME!  The squat is THE exercise of ALL exercises.  You are probably wondering why we're so obsessed with it? We hardly have to convince you to believe the same . . . all you have to do is read the following:

What exactly are squats?
If you’ve been stuck in a cave your whole life, let me explain what squats are. There are many different types of squats but generally, a squat is sitting down on a chair and standing back up.  However, in a workout environment, the body is loaded with either a weighted bar or dumbells.

Why are squats "what the cool kids do"?
If there were only one exercise I could do for toning and making the entire body strong, it would be squats. Because you’re working your entire body with one exercise, you’re able to accomplish a lot more in a shorter amount of time.
Also the main muscles that squats work are the muscles that are the largest in your body which release the most hormones like testosterone and human growth hormones that help you gain muscle in the other areas of your body that you have previously performed isolation exercises on.
When you rebuild muscle you need to have a certain amount of hormones to do that. The benefits of squats is that after performing them, your body releases the most amount of hormones which helps you build muscle everywhere else in your body, like your arms, chest back, shoulders etc.

No other exercise does this as well as the good old fashioned squat.

"You get greater overall muscle and strength gains from the squat than from any other exercise….Squats create an overall anabolic environment in the body that maximizes gains from other exercises [in your workout]."

says Jeff Volek, Ph.D., R.D., C.S.C.S., an exercise researcher at the University of Connecticut.

The closer you come to the half squat, where your thighs are parallel to the floor, the greater the benefits for the rest of the body like your arms, chest, back and shoulders. Just remember, squats don’t just work your hamstrings, calves and gluteus maximus they benefit your entire body indirectly.

Crossfit Mt Adams

Reference:  http://www.gainmuscleandloseweight.com/


 

WOD 10-21-11

 10 Min AMRAP
12 Deadlift
9 Hang Clean
6 Push Press/Jerk

Challenge: 2 Min Turkish Get Ups

WOD 10-20-11

5 Rounds
10 puch ups
15 squats
20 sit ups

Challenge: Hand stand walk for distance

M-WOD: loosen up then shoulders from Tuesday 

10-19-11 WOD

OBSTACLE COURSE!!!!!!!!!!!!

WOD 10-18-11

10,9,8,7,6,5,4,3,2,1
HSPU's
Front squat

Challenge: back squat 5,3,2,2,2,2,2,
(5 and 3 warm up) 2 reps every min on the min five min. 60% max

M-WOD: focus on the glutes and hammies

WOD 10-17-11

15 min AMRAP
Start with 800m run 
Then with renaming time complete as many rounds as possible of
10 lateral burpee box jumps
20 DU's 

Challenge: 250m row

10-14-11 WOD

5 rounds
30 sec plank hold
20 dynamic push ups
10 GHD sit ups

Challenge: Ladder drills

M-wod: work on overhead position

WOD 10-13-11

7 min Ladder
burpee
dead lift

Challenge: 2 min Russian swings

M-WOD: hamies !

WEBSITE CONSTUCTION!

HEY WODSTERS! CrossFit Mt. Adams's website will be temporarily unavailable as we switch domain hosts. Please just show up for class! See you there. Celebrate the rare occasion you don't have to burpees for not pre-registering! Whoo hooo

WOD 10-12-11

1000m Row
50 med ball push ups
50 ground to overhead med ball

Challenge: Farmers carry for distance

WOD 10-11-11

20 min AMRAP
3 strict MU's
200m run

Challenge: 1000m team row

M-WOD: Lacross ball fun! work on shoulders in overhead position.

WOD 10-10-11

Karen 
150 wall balls for time

Challenge: over head squat hold for time

M-WOD: focus on quads, glutes, and shoulders.

WOD 10-7-11

10 burpees 30 Du's
9 burpees 27 Du's
8 burpees 24 Du's
7 burpees 21 Du's
6 burpees 18 Du's
5 burpees 15 Du's
4 burpees 12 Du's
3 burpees 9 Du's
2 burpees  6 Du's
1 burpees 3 Du's

Challenge: 2x 200m sprints

M-WOD: working on hip flexibility

WOD 10-6-11

500m row
30 dead lifts
400m run
30 power cleans

Challenge: 100m row, 3 attemps

M-wod: hammies, foam roll back

10-5-11 WOD

5 rounds
10 pull ups
10 OHS
10 Box jumps
10 floor wipers

Challenge: max L-sit

10/4/11 WOD

4 Rounds
400m Run
25 Kettlebell Swings

Challenge: Press 5X5
                Push jerk 3X3

WOD 10-3-11

GI Jane 
100 burpee pull ups 
For time

Challenge:  max hspu's 

M-WOD: work on shoulder flexibility