Dec 30, 2011

2-30-11 WOD

800 m row
1600 m run
800 m row

Challenge: Max running speed hold for 1 minute

Dec 29, 2011

12-29-11 WOD

AMRAP in 5 Minutes of:
8x Sumo Deadlift High Pull (155/105#)
12x Pull Ups

Rest 2 Minutes

AMRAP in 5 minutes of:
8x Kettlebell Swings (55/35#)
12x Box Jumps (24/20″)

Rest 2 Minutes

AMRAP in 5 Minutes of:
8x Wall Balls
12x Sit Ups

Challenge: Vertical jump - record the best of 3 jumps

Dec 28, 2011

The Paleo lifestyle

Eating Paleo isn't a quick-fix diet, but instead it becomes a lifestyle . . . a choice!  You are not supposed to starve yourself when you eat paleo, eat when your hungry.  Remember, if we starve ourselves, how can we possibly have enough physical & mental energy to finish our WOD's and continue pushing our bodies?

So what exactly is this paleo thing?  We could go in depth about 'new age' and 'old age' paleo, but let's just keep it simple.  The Paleolithic eathing method is the diet that humans are genetically adapted to eat.  The focus of our eating should be predominantly whole foods that are healthy in their raw state (though almost all humans, including hunter-gatherers cook their food).  If our ancestors could pick it from a bush or catch it with a spear, you can eat it.  This is a naturally occurring "low to medium carbohydrate" way of eating.

What to eat:
*  Meat (and fat, fish, eggs)
*  Vegetables (and berries)
*  Fruit (and nuts)

What not to eat:
*  Dairy (milk, cheese, butter, etc)
*  Grains or corn (maize, wheat, barley, rice, etc)
*  Starchy vegetables (potatoes, yams, etc)
*  Suger (refined)
*  Legumes (beans, soy products, peanuts, cashews, lentils, etc)
*  Chemical food additives

Go easy on:
*  Salt (can cause overeating and hypertension and dull the senses)
*  Processing of foods - eat simple foods instead
*  Artificial sweeteners (don't dull your senses with these and they still cause insulin responses simply by being sweet on the tastebuds)

Follow this link for a nice long list of more foods that are encouraged/discouraged in the Paleo lifestyle:  Food List  Print this list out and put it on your fridge!

REMEMBER:  Paleo Challenge starts January 25th and runs through March 7th.  Challenge specifics coming soon . . .

12-28-11 WOD

4 rounds
200 m run
3 back squats
5 burpees

4 rounds
300 m row
3 back squats
5 burpees

Challenge:  Tabata KB swings

12-28-11 WOD

4 rounds
200 m run
3 back squats
5 burpees

4 rounds
300 m row
3 back squats
5 burpees

Challenge:  Tabata KB swings

Dec 27, 2011

12-27-11 WOD

4 rounds
2 minute jump rope
10 push-ups
20 sit-ups
30 squats

Challenge:  3 min run for distance

Dec 20, 2011

12-21-11 WOD

12 Days of CrossFit includes:
1 pull-up
2 overhead squats
3 power cleans
400 m run
5 box jumps
6 push-ups
7 kb swings
8 deadlifts
9 sit-ups
10 burpees
11 double unders
12 front squats

**** We will perform this WOD like the song, "12 Days of Christmas" for example:
"on the first day of crossfit,
my coach made me do
1 pull-up in the gym

on the second day of crossfit,
my coach made me do
2 overhead squats
1 pull-up in the gym

on the third day of crossfit,
my coach made me do
3 power cleans
2 overhead squats
1 pull-up in the gym . . . etc, etc, etc"
Remember wear Christmas colors! Every person not sporting some kind of red/green combo gets 10 burpees for everyone in that class! 

12-20-11 WOD

3 rounds for time:
7 muscle-ups or (ring dip + pull-up = 1 muslce up)
21 dumbbell thrusters 35 lbs

Challenge: 30 toes to bar for time

Lets hear it!

Email, Facebook, Message in a bottle what CrossFit means to you. How it fits your life, changes, goals for 2012. Want to hear from every athlete. Most all of you have been with us for over 6 Months! You guys train hard. CWOD is to take a couple minutes, and define what CrossFit means to you and get it to us somehow. 3..2...1. GO  yes. there will be awesomeness to those who complete this challenge.

Coach Alex, Heather, and Katie


Dec 19, 2011

12-19-11 WOD

1000 m row
800 m run
800 m row
600 m run
600 m row
400 m run
400 m row
200 m run

Challenge: WOD

Dec 16, 2011

Chrismas has come to our BOX

We have a special surprise for current athletes. Consider it a Christmas gift from us to you, to say THANK YOU and GOOD WORK, KEEP IT UP! See you in the gym! (:

Winter Hoodies

More Hoodies have arrived! Let us know your size and we will hook you up. Sizes are limited. $35!!!

Dec 15, 2011

12-15-11 WOD

21 power cleans
200 m run
15 power cleans
400 m run
9 power cleans
800 m run

Challenge: Max Double kettlebell bent over row

Dec 14, 2011

12-14-11 WOD


Box Jumps
Partner medicine ball kneel to push-up

Challenge: 50 sit-ups for time

Dec 13, 2011

Paleo Challenge 2012

Crossfit Mt. Adams is proud to announce the 1st annual 6-week Paleo Challenge.  As we prepare for this event, here are a few things you should know:

*  Dates:  January 25 through March 7, 2012
*  FREE to Crossfit Mt. Adams members (but encouraged to make a donation to help cover costs & help increase the Paleo winner 'cash pot')
*  $30 to Bigger Winner participants
*  Food log journal
*  Before & After measurements
*  6 "Paleo Socials" - to share paleo recipes, practice paleo cooking and/or baking, learn more about this method of eating, and give & receive support from friends and coaches.
*  Prizes awarded

Now, if you're thinking to yourself, "What exactly IS this Paleo thing?"  Well, stay connected with this blog, as we educate and prepare you to challenge yourself "Paleo style"!

Just to give you an idea or comparison.  The first food pyramid is what has been taught in the classrooms for years:

 The second pyramid is what the Paleo way of eating emphasizes: 

Dec 6, 2011

12-7-11 WOD

Row 1,000 meters
10 Pull-ups
20 KB swings
30 sit-ups
... Run 1,000 meters
10 Pull-ups
20 KB swings
30 sit-ups

Challenge: Tabata SDHP

Guidelines to Avoid Overtraining & Allow for Proper Recovery

1.  Don't train too often.  3 to 4 times a week is usually sufficient.  Use the rest of the days for lighter workouts, such as yoga or jogging.
2.  Don't train on too many consecutive days.  It's when we're not training that our body is actually mending itself and becoming stronger.
3.  Have days off from everything.  Allow for 1 day off per week from all forms of exercise.  This allows both your mind & body to have a break from the intensity of your WOD's.
4.  Don't train too long.  Workouts longer than an hour actually hinder your performance instead of enhancing it.
5.  Eat right to support your goals.  Diet and nutrition play the biggest role in the recovery process.  If you aren't supplying your body with everything it needs to recover and improve, it won't. 
6.  Sleep as much as you can.  I realize that life, jobs, school and/or whatever else gets in the way, but sleep is a vital part of the recovery process.  Do your best to get as much as you can.  Athletes are encouraged to get up to 10 hours of sleep each night.
7.  Limit the stress in your life.  "Your Body is a tool, your Mind is a weapon!"  If you are feeling overwhelmed, stressed, exhausted, frustrated . . . this takes a toll on your mindset.  You are already defeated if you enter the gym feeling this way.  Don't count on your best workout . . . Try to balance the intensity of crossfit WOD's and the intensity of life with meditation and yoga.  Trust me . . . yoga teaches you to breath and clear your mind, which will prepare you to take on that next WOD with a vengence.

Now go out there and REST & RECOVER to become the best athlete you can be! 

~ Coach Heather

12-6-11 WOD

20 min AMRAP
400 m run
10 front squats (75% BW)
10 presses

Challenge:  3 min jump rope for reps

12-5-11 WOD

4 rounds of:
10 worm, push-up, reverse worm
25 box jumps
20 second ring hold

Challenge:  Plank hold for time

12-2-11 WOD

1 - 1 - 1 - 1 - 1 - 1 - 1 rep Thruster's for max weight
 Challenge:  Baseline

Dec 1, 2011

12-1-11 WOD

500 m row
5 box jumps
10 GHD back extensions
15 Flutter Kicks
400 m row
10 box jumps
15 GHD back extensions
20 Flutter kicks
300 m row
15 box jumps
20 GHD back extensions
25 Flutter kicks

Challenge: 400 m run