Feb 28, 2012

2-29-12 WOD

25 hspus
50 toes 2 bar
75 push press
800m run
150 du's

Challenge:
Practice hspu's

Feb 27, 2012

2-28-11 WOD

Max Weighted Pull Ups 1-1-1-1-1-1

Challenge: 5x5 front squat 

Feb 26, 2012

2-27-12 WOD

For Time:
200m Run
12 flutter kicks
12 Mountain Climbers
400m Run
12 flutter kicks
12 Mountain Climbers
800m Run
12 Mountain Climbers
12 Flutter Kicks

Challenge: Partner 1,000m Row for Time

Feb 25, 2012

Open Workout 12.1

Anyone wanting to re-do open WOD 12.1 meet up
At 2:00pm tomorrow. See ya then!

Feb 22, 2012

2-23-12 Brooke's B-Day WOD

Happy Birthday Brooke!

5 Rounds
30 Sec Each Movement
30 Sec Rest Between Rounds

Lunges
Push Ups
Sit Ups (weighted 10lb women/15men)
Plank
Row (for Calories)

Challenge: Long Jump for distance!

Feb 21, 2012

2-22-12 WOD

3 rounds
400m run
21 kb swings

Challenge:
50 sit ups for time

Steves Original

Please get your Steve's Original order to us by this Friday. We will be placing one order only. Email or write out a list a give to your coach!

Cheers

Feb 20, 2012

2-21-12 WOD

5 Rounds
1 bar Muscle up
10 burpee's
100 DU's

Challenge:
Max strict toes to bar

Feb 19, 2012

2-20-12 WOD

10 min AMRAP
Starting with one rep each, adding one rep each round:
Snatch grip deadlift
Hang snatch
Snatch

Challenge:
5x5 hang snatch grip shrugs

Feb 17, 2012

CrossFit Open

We are excited to begin the CrossFit Games Open next Wednesday! For those who haven't, make sure to sign up! You do workouts at the BOX regularly, soo what's the difference doing a workout everyone around the world is also doing!? There is no reason to NOT sign up! Double negative, I know, but you get the point.

A couple updates:

The first workout of the OPEN is Wednesday. Those who are doing the open, plan on taking Mon/Tues off. Stretch out, eat some good food. Saturdays @ 10AM will be the official day for judging the WOD. You do not have to do it on Saturday, but it is encouraged. Way more fun to have a bunch of people doing the WOD together and we will have more coaches on hand for judging. Talk to your coach if Saturdays won't work.

Mark your calendar for February  23rd 7:30p.m. Dr. Jimenez will be at our box to do a presentation about FOOD, MOOD, and HORMONES.  Ever wonder whats behind food cravings? Come find out.

March 10th will be our Grand Finale for the Paleo Challenge! Be here at 5:30p.m. Hopefully all challenge assessments will be complete and prizes will be awarded at this time. Almine Barton will be our guest speaker of the night. She will be presenting much needed facts and info about "Paleo." If you are not considering eating Paleo as a lifestyle already, Almine's seminar will definitely open that box!

In addition, here's a couple thoughts of preparation for the OPEN. We suggest in investing in a couple items. These are only suggestions. Wrist Wraps. These protect and stabilize for various movements and lifts. You'll be glad you have them during overhead squats for sure. Weightlifting shoes. You need that hard bottom heel for stable, balanced lifts. Don't expect to be solid in the bottom of a overhead squat wearing vans, or any rubber cushy bottom shoe. If you don't want to invest the $$$ on a specialized shoe, check out the reebok/crossfit nano shoe. It had a harder heel, which makes it the most versatile shoe for all around CrossFitting. Box jumps/run/lifts are solid with this shoe.  Tall socks. Yep. Get em. Not only will you look really cool, but it will protect your shins during deadlifts and other movements. We don't want to act like there is a chance you MIGHT fail on a box jump, but in the event, your wound will be lessened.

Coaches want athletes competing to focus on body maintenance and technique until next Wednesday. Mobilize the tight spots. Prevent injury. Work on body positioning needed for the more technical lifts. Remind your coach what you need to work on. Add some pull ups to your warm up to condition your hands. Do the Burgerner with a pvc if you find yourself standing around.

Attitude is the biggest part of the Open. Yes, it is a competition. Top athletes will move onto the next stage of competition. To some, CrossFit is a training program, and to a small percentage of others, it is a sport. Most of us are working on simply improving ourselves. To learn new things, get fitter, and do this with amazing people. Treat the Open just like a regular WOD. The workouts will improve your fitness and add to your abilities and skills. Be sure to cheer on fellow athletes for accomplishments. Those first no band pull ups, dips, and muscle ups are gunna happen. Be there to cheer and motivate. Those who do not participate in the Open workouts simply loose a great opportunity to train and potentially take what they think not possible of themselves to the next level.  Maybe next year, we hope! (:

Let's do this!

Coach Katie, Heather, Alex, Fernando

Feb 16, 2012

WOD 2-17-12

1000m row
then
10 rounds
200m run
20 DUs

Challenge:
Row for watts

Feb 15, 2012

2-16-12 WOD

12min AMRAP
5 T2B
10 Med Ball Push ups to overhead
15 box jumps

Challenge:
False Grip Hold for Time

Paleo Nutrition Presentation

If you haven't heard about the "Paleo lifestyle"- www.health-bent.com/about, or experimented with it yourself, it is only a matter of time.  The Paleo diet is the popular way of eating for a lot of crossfit athletes.  Some athletes are 100% paleo, while others do the best they can to follow the main points that paleo emphasizes. If you have yet to hear about this method of eating, please follow the link above and familiarize yourself with what the heck we're talking about.  And, if you're curious about paleo (even just a little bit) or you want to continue educating yourself about it . . . Crossfit Mt. Adams has THE perfect event for YOU:

Crossfit Mt Adams invites you to our 'box
FOR

PALEO NUTRITION PRESENTATION
Saturday, March 10, 2012

Guest Speaker:  Almine Barton from Empire Athletics-Crossfit 541 Bend, OR
When:  6:00-8:00 p.m.
Cost:  $15 per person includes notes, recipes and just an awesome experience
Who:  EVERYONE!!!!  (Even if you're just a little itty, bitty curious)

You will be blown away with the energy and enthusiasm Almine brings with her.  If nothing else, it will change your life just to meet her . . . we guarentee you will walk away feeling inspired by something she does or says.

A little about Almine Barton:

Almine studied acupuncture and oriental medication in Oregon and has made her home in Bend with her husband.  She has been doing crossfit for awhile now and recently got her Level 1 crossfit certification and coaches at Empire Athletics-Crossfit 541.  Almine travels around Oregon sharing her experience with the Paleolithic Lifestyle.  What I find most intriguing about Almine is her energy, athleticism and enthusiasm for life.  Her uplifting character and words are guarenteed to rub off on you and perhaps change your life!




Please RSVP by calling 509-493-1316 or emailing us at info@crossfitmtadams.com. 

Feb 13, 2012

2-14-12 WOD

5 Rounds
400m Run
15 Back Squats

Challenge:
Snatch Drills

Feb 12, 2012

2-13-12 WOD

For Time:
50 pull ups
40 push ups
30 air squats
20 strict ring dips
10 strict handstand push ups

Challenge: handstand hold

Feb 10, 2012

Paleo Buddies

Just making sure everyone has at least checked in with their Paleo Buddies. Don't leave em' hangin! Call, email, or make it easy by just coming to the Paleo Social. The Socials have been going very well. Lots of new recipes and thoughts. We are planning on having a guest speaker at our next social. This will be confirmed soon and we will post details!

-Eat Good Food, Train Hard, Live Life to the Fullest!

Post Exercise Nutrition: Refueling your body for optimal performance

Do you know what it feels like to run out of fuel?  Maybe you get a muscle cramp, or you feel like you are dragging 50 lb dumbells around your ankles while you're trying to sprint . . .or, you are sore and stiff on a daily basis.  It is very important to understand that this does not necessarily have to be the case.

Eating after a workout is the most important meal of the day and is one of the best ways to take the "post-workout blues" head on!  Full recovery from an intense WOD is impossible without the replenishment of both food and liquid . . .

The importance of carbohydrates:  A lot of crossfit athletes are heading towards the Paleo lifestyle these days. But, you have to realize that if you hit a wall a lot of the times it's because your body's primary fuel source, muscle glycogen, needs to be replenished.  The way to do this is by taking in carbohydrates.  These carbs should be moderate to high glycemic index, low-fiber and can be obtained through solid foods and/or beverages.

Protein is crucial, too.  Protein is important because it provides the necessary amino acids for the muscle cells to repair and develop.  Protein intake should be larger than your carb intake.  About a 3:1 ratio.  Protein can come from solid foods and/or beverages as long as it is low in fat, as fat will slow the absorption of needed nutrients.

Rehydrating the body:  We lose a lot of fluids through sweat.  Refueling the body with fluids aids in the prevention of fatigue, dehydration and injury.  You should drink immediately a half-liter (about two cups) of non-alcoholic fluid and continue to consume fluids throughout the remainder of the day.

Proper meal timing:  You should eat your recovery food(s) as soon as possible after exercise, and wait no longer than one hour to do so.

The goal of recovery nutrition is to prepare the body for your next WOD.  Skipping this meal could hurt your next performance and leave you feeling frustrated, tired and possibly injured.

*PFP magazine.  January-February issue.


Feb 9, 2012

2-10-12 WOD

15 min amrap
3 man makers
6 dumbbell thrusters
9 overhead squats 95/65

Challenge: 30 kettlebell swings for time 53/35

Feb 8, 2012

2-9-12 WOD

5 Rounds
50 Double Unders
5 HSPU
5 sit ups
5 Burpees

Challenge: Tabata Mountain Climbers

Feb 7, 2012

2-8-12 WOD

Christine
3 Rounds
500m Row
12 Deadlift BW
21 Box Jumps

Challenge:
5X5
Straight Leg Deadlift
Reps for Quality Form, not Weight!

Feb 6, 2012

2-7-12 WOD

15 Min Amrap
5 Clean and Jerks
10 Air Squats
15 Pull ups

Challenge: Max Turkish Get Ups

Feb 5, 2012

2-6-12 WOD

For Time:
Run 800 m
Row 250m
Run 400m 
Row 500 m
Run 200 m
Row 1000 m

Challenge: max double unders 60 seconds

Feb 2, 2012

2-3-12 WOD

10 rounds
4 pistols
8 back extensions
12 box jumps

Challenge:
40 toes to bar

Feb 1, 2012

2-2-12 WOD

21-15-9
Hang cleans
Dips
5 incerted burpees between rounds

Challenge:
Max box jump for hight