Nov 29, 2011

11-30-11 WOD

For Time:
30 Deadlift
30 walking lunges
200m run
30 OHS
30 Push up
30 double unders
30 wall balls
30 sit ups
30 kb swings
30 calorie row

Challenge: tabata medicine ball cleans

Nov 28, 2011

11-29-11 WOD

AMRAP or AMRAN (ass many rounds as needed)
On every min. complete 5 toes to bar
Power snatch W-45lbs. M-75lbs
WOD is complete when 75 power snatch's are complete

Challenge: Hand stand hold for time

Nov 27, 2011

11-28-11 WOD

For Time:
800m run
25 burpees
50 double unders
25 burpees
800 m run

Challenge: 2 min Row for distance 

Nov 23, 2011


Come get your Morning WOD on before the big FEAST! This will be just like a Saturday WOD, bring friends/Fam, and coaches WOD too. Be sure to sign in for this class online!!
HAPPY THANKSGIVING - To all of our supporters, FB friends, our CrossFit families - thank you! Have a safe and wonderful Thanksgiving.

Nov 22, 2011

11-23-11 WOD

2 rounds
500m row
25 burpees
20 thrusters
... 15 pull ups
3 min rest

Challenge: side plank

Importance of Rest & Recovery: Part II

You can train as hard as you want . . . day in and day out . . . but, what you really need to realize (if you don't know already), is that the body does NOT improve and get stronger while you are actually in the midst of your training session.  That's right . . . you can lift heavier weight, perform box jumps on a higher box, and sprint fast 100's, but remember . . . while you are doing these activities, you are not building an ounce of muscle or making yourself a better athlete. While these movements are happening, you're actually damaging your muscles, depleting your energy stores, fatiguing your nervous system and basically beating the crap out of your body.

"Well, then how do I improve?"

As long as there is the required rest, recovery and nutritional supplies in place, improvements can be achieved (while resting, not working).  It is during your recovery period that your body rebuilds your muscle tissues so that it is just a tiny bit bigger and stronger than it was previously.  Recovery is when energy stores get replenished and the nervous system recovers.  Your joints and tendons get the break they need and stay healthy and injury-free.

You either recover and improve . . . or you don't!

If you do not get your needed recovery or rest, you will not build muscle, you will not get stronger, you will not appear more "toned" . . . basically, you will never see the gains you are hoping for.  If you can't properly recover, you can't properly improve.

The downward spiral:  You are doing WAY too much and getting horrible results because of it, so you think "Hmmmm, I probably need to start doing even more!"  Well, you can imagine what happens from here:  worse results, regression in strength/muslce, injuries, frustration, and so on.

Think about this article . . . are you giving yourself some well deserved recovery time?

Part III will be 12 guidelines to follow to avoid Overtraining and allow for optimal Recovery.

~ Crossfit Mt. Adams

Nov 21, 2011

11-22-11 WOD

10 rounds
5 toes 2 bar
4 pistols
20 Du's

Challenge: Air squat hold for time

Nov 20, 2011

11-21-11 WOD

20 min AMRAP
3 man makers
3 cleans
3 push press

Challenge: snatch balance 5x5

Nov 16, 2011

11-17-11 WOD

10 min AMRAP 
10 OHS
10 push ups

Challenge: every min on the min. Pull ups for 10'min.

Nov 15, 2011

11-16-11 WOD

For Time:
400m Run
40 Step Farmers Carry
5 Burpees
40 Hip Extentions
5 Burpees
40 Sit ups
5 Burpees
40 Step Walking Lunge
5 Burpees
40 Russian Kettlebell Swings
5 burpees

Challenge: L-Sit or Knee Raise for time

Rest & Recovery: More is better . . . NOT!

"I need a day off, I have to give my muscles a day or so to recover!" 
How many times have we heard this?  Or, maybe said it ourselves?  Well, your muscles actually recover fairly quickly, it's the rest of the body that doesn't.
"It's not JUST your muscles that need to rest and recovery. It’s your entire body as a whole. From your joints, to your tendons, to your central nervous system."

I'm sure we've all heard the expression, "More is BETTER!"  Well, you couldn't be farther from the truth.  More is NOT better.  In fact, as we get older I like to say, "We don't train harder, we train smarter!  However, as we get older our mindset changes to, "Oh, I have to work harder to keep up my fitness level like I had in my 20's!"  With this mentality, we push and push. "You can hit your head against a cement wall only so long before it cracks open!"  Pushing your body day in and day out can lead to chronic fatigue and/or overtraining.
"Overtraining" is a common word used in the training vocabulary, but instead of using this word, let's use "Under Recovery".  Different words for the same outcome . . .

If you’re wondering if you are currently under-recovering, here are the most common signs:
  • You get sick and/or catch colds more often than usual.
  • You feel tired and run down all the time.
  • You are losing motivation (or interest) in working out.
  • You’re experiencing occasional muscle and eyelid twitches.
  • You’re having trouble falling asleep, staying asleep and/or your overall sleep quality has just gone to crap in general.
  • Instead of getting easier, your workouts are getting harder.
  • And most important of all, you are making NO progress and getting NO results for an extended period of time (no new strength, no new muscle, no new anything). In some really bad cases, it’s also pretty common to notice that you are actually LOSING strength and/or muscle
So if you find yourself saying, "that's me" to a few of the points listed above, assume that you may be "under recovering".  Give yourself a week to rest up and heal . . . you have nothing to lose.  When you come back, you'll feel refreshed, excited to workout and feel much, much stronger and happier!

~ Coach Heather

Nov 14, 2011

11-15-11 WOD

Clean 185/135
DB Thruster 50/35
400m Run

Challenge: 50 SDHP for time

Nov 13, 2011

11-14-11 WOD

15 min amrap
3 ring dips
9 hollow rocks
15 box jumps

Challenge: superman hold for time

Nov 10, 2011

11-11-11 HERO WOD!!!

21 Turkish Get Ups, R
50 Swings
21 Overhead squats, L
... 50 Swings
21 OH squats, R
50 Swings
21 Turkish Get Ups, L

Challenge: Get Ready for ARNIE!

Thanks to all the Vets out there. Cheers.

Nov 9, 2011

11-10-11 WOD

1000m Row
50 Situps
30 Pull Ups

Challenge: Tabata Mountain Climbers

Nov 8, 2011

11-9-11 WOD

3 Rounds
100 Jump Rope
400m Run
21 Back Extensions
12 Deadlift

Challenge: 25 Burpee Box jumps for time

Get Ready for 2012 CrossFit Games

Get Ready for 2012

By CrossFit on 09.28.11

The CrossFit Games are the world’s premier test to find the Fittest on Earth (TM). The Games season is a grueling multi-stage journey that culminates in the 2012 Reebok CrossFit Games on July 13-15 at the Home Depot Center in Carson, Calif.
Fitness means being ready for the unknown and unknowable, so the workouts change every year and are not announced until just before the events start. For more information, see the History of the Games.
Stage One: The Open
The Games season will begin with the Open, a worldwide online competition with one workout per week. The Open will run for five weeks, from February 22 to March 25. Anyone can compete in the Open, regardless of fitness level or experience. More than 26,000 athletes from around the world took part in the 2011 season, and 2012 promises to be even larger.
In order to participate in the Open, athletes can do the workouts at their local affiliate or film their attempt from their garage gym. All scores and videos are then submitted to the Open website, which allows athletes to track how they match up with athletes in their region and around the world.
Athletes can choose to compete in three categories: Individual, Team, or Masters.
Individual athletes and teams that perform the best across the five Open workouts will earn a chance to compete at the second stage of the Games, the Regionals. Masters athletes (beginning at 45-years-old and older) will compete to be among the fittest athletes in their respective age division. The top Masters will earn an automatic spot at the Games in July.
Stage Two: Regionals
The top finishers in the Open will earn a spot at their respective Regional competition. The Regionals are organized by CrossFit HQ, and will run athletes through a series of workouts over the course of three consecutive days. Each weekend from April 27 to May 27, we will host multiple Regional competitions all over the world. Similar to 2011, athletes, teams, and spectators will gather at one venue and watch as the competitors hit the workouts shoulder-to-shoulder with the fittest in their region.
More details about dates and locations for the Regionals will be announced at a later time on the Games page.
Stage Three: The Games
The 2012 Reebok CrossFit Games will be held at the Home Depot Center in Carson, Calif., for the third consecutive year. Competition takes place July 13-15.
At the center of the arena, the Games competitors will have to prove they are not only fit, but capable of handling the unknown. No one knows what the events will be. Every year the events are different. The best movements to test for fitness are a combination of gymnastics, powerlifting, Olympic lifting, jumping rope, climbing ropes, runs, and a vast amount of pure grunt work, such as getting sandbags over a wall. But athletes never know what is required.
In 2008, there was the hill. In 2009, there was the spike drive. In 2010, athletes had to do ring handstand push-ups and clear a 12-foot wall. In 2011, there was an ocean swim and a handstand walk.
Only one thing is certain -- each athlete will be thoroughly tested on their journey to be named the Fittest on Earth (TM).
Fans from around the world will be able to keep up through constant coverage on the CrossFit Games website and live streaming of the events. Details of events, guidelines, and standards will be featured on the Games site when the 2012 website is launched.
Besides that, train hard and prepare for anything in 2012!
What is CrossFit?
CrossFit is an evidence-based fitness program. We define fitness as increased work capacity across broad time and modal domains. Capacity is the ability to do real work, which should be measurable. Life is unpredictable (much more so than sport), so real world fitness must be broad and not specialized. Our workouts are designed to maximize this broad, inclusive fitness.

Nov 7, 2011

11-8-11 WOD

100 Squats
10-9-8-7-6-5-4-3-2-1- Of:
GOH to Jerk
Push Up
Finish with 100 Squats

Challenge:  To Ability
Max Muscle Ups for reps
Max Ring Negatives for reps
Max Ring Static Hold for time

Nov 6, 2011

11-7-11 WOD

20 min AMRAP
200m run
20 double unders 
5 burpees 

Challenge: tabata row

Nov 3, 2011

WOD 11-4-11

7 rounds
5 grass hoppers
10 jumping air squats
15 knees 2 elbows

Challenge: Max ring dips

Practice: muscle up progressions

Nov 2, 2011

WOD 11-3-11

For Time:
500m Row
50 Overhead Lunges
50 Double Unders
50 Wall Balls


Nov 1, 2011

WOD 11-2-11

start 1 rep each, then 2 of each, then 3ect

Challenge: 800m Run for Time

"Milk does a body G-O-O-D . . . Pass it on!"

Growing up, we've always been told, "Drink your milk for strong bones and a healthy body!"  But, some of us (me in particular) don't enjoy the taste . . . unless, of course, you add some chocolate!  However, milk is one of the simplest, most effective recovery drink's for those intense crossfit workouts.  Here's why:

1.  Milk provides fluids to help with hydration; carbohydrates for energy; and, a nutrient package that includes key minerals - such as potassium - which all help to rehydrate and replenish muscles after exercise.
2.  An 8-ounce soft drink or fruit juice drink contains nearly twice the amount of added sugars as 8 ounces of chocolate milk.
3.  Weight-bearing exercise - running, jumping, etc - plus a calcium-rich diet can help strengthen your bones and reduce your risk for osteoporosis.
4.  Got Chocolate Milk?  Research suggests chocolate milk is an effective postexercise recovery aid.  No other sports drink contains the nutrient package found in chocolate milk.
5. Chocolate milk has high-quality protein that helps build lean muscle when
combined with exercise.
6.  Some studies have found that fat-free milk as a regular part of a post-exercise
routine resulted in greater muscle mass buildup compared to certain soy-protein
beverages. Researchers concluded that the proteins in milk were more effective in
promoting muscle growth when consumed after rigorous resistance exercise
compared to equivalent amounts of soy protein.

Is milk Paleo?  The "crossfit way of eating" tends to direct itself to the Paleo Diet, but the Paleo diet isn't the "be all, end all" way of eating.  What the paleo diet doesn’t take into account is that occasionally we find new sources of food that are really great for us as well, sometimes even better than the foods we found during our hunting and gathering.  One such food is milk.  Milk is a perfect “zone” (if you’re into that) ratio of macronutrients – protein, fat and carbohydrate.  Milk contains powerful anabolic properties; HGH and IGF-1 (Insulin-like Growth Factor 1).  In combination this means milk provides dense nutrients and cellular growth boosters in one convenient package.  This isn’t surprising because that’s exactly what nature designed milk to do, grow little baby mammals into big strong adult mammals.  If strength is your goal, milk is a big part of the answer.  The down side of milk is lactose, not everyone can process it.

So, instead of just living and eating the way people tell you too, find what works for you!  If a glass of ice cold, chocolate milk helps you recover quicker for a kick butt workout the next day . . . GREAT!

~ Crossfit Mt. Adams

1. Karp JR, Johnston JD, Tecklenburg S, Mickleborough TD, Fly AD, Stager JM. Chocolate Milk as a Post-Exercise Recovery Aid.

International Journal of Sport Nutrition and Exercise Metabolism. 2006; 78-91.
2. Shirreffs SM. Watson P. Maughan RJ. Milk as an effective post-exercise rehydration drink. British Journal of Nutrition. 2007;1-8.
3. Wilkinson SB, Tarnopolsky MA, MacDonald MJ, MacDonald JR, Armstrong D, Phillips SM. Consumption of fluid skim milk promotes
greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage.
American Journal of Clinical Nutrition 2007;85:1031-40.
4. Hartman JW, Tang JE, Wilkinson SB, Tarnopolsky MA, Lawrence RL, Fullerton AV, Phillips SM. Consumption of fat-free fluid milk
following resistance exercise promotes greater lean mass accretion than soy or carbohydrate consumption in young novice male weightlifters.
American Journal of Clinical Nutrition, 2007;86:373-381.