Blog Archive

30 Jun 2011


***Scheduling Note: There will only be 9am class on Monday, July 4th****

Workout of the Day
Four sets of:
Box Step-Ups x 6-8 reps each leg
Rest 45-60 seconds
Single-Arm Kettlebell Row x Max Unbroken Reps each arm @ 2010
Rest 45-60 seconds;
and then,
Complete as many rounds and reps as possible in 8 minutes of:
20 Double-Unders
10 kettlebell swings
5 clusters (95/65)

Workout of the Day
Three sets of:
Shoulder Press x 6-8 reps @ 21X1
Rest 90 seconds
Side Plank x 45-60 seconds each side
Rest 90 seconds;
and then,
Two sets for times of:
Row 250 Meters
25 Push-Ups with Hand Release
15 Power Snatches (95/65 lbs.)
15 Burpees
Rest 2 minutes

Workout of the Day
Four sets of:
Deadlift x 4-6 reps @ 2111
Rest 20 seconds
Tall Box Jumps x 4-6 reps @ 15X1
Rest 3 minutes;
and then,
Three rounds for time of:
15 Pull-Ups/Pushups
25 Kettlebell Swings
Run 400 Meters

Olympic Lifting Practice Saturday 10am

In preparation for the Summer Strength Fest at Performance One, we will hold an Oly lifting practice session at 10am this Saturday after the 9am class.   Depending on each athlete, this class will include progressions, practice, and the opportunity to go heavy with the Snatch and Jerk movements.

Each athlete will be given individual progressions to work on depending on where their technique is.   If you want some additional coaching on your Oly lifts, come on down!

Workout of the Day
Three sets of:

Front Squats x 8-10 reps @ 3011
Rest 45 seconds
Single-Arm Trap 3 Raises x 8-10 reps each arm @ 2111
Rest 45 seconds;
and then,
For time:
Row 20 Calories
30 Burpees onto 4″ Platform
45 abmat Situps
30 Walking Lunges with 45/25 lb. Plate Overhead


Suffering is Optional

More from Haruki Murakami and “What I Talk About When I Talk About Running.”  Of course, I will substitute “CrossFit” for “Running”:

One CrossFitter told of a mantra his older brother, also a CrossFitter, had taught him which he’s pondered ever since he began running.  Here it is: Pain is inevitable.  Suffering is Optional.  Say you’re CrossFitting and you start to think, Man this hurts, I can’t take it anymore. The hurt part is an unavoidable reality, but whether or not you can stand any more is up to the CrossFitter himself.  This pretty much sums up the most important aspect of CrossFitting.”

Workout of the Day
3 sets of
Deadlift x3
rest 3 minutes between work sets
Three rounds for time of:

50 Double-unders
25 Wallball “2-fer-1s”, 20 pound ball

Post time to comments.

Blast from the Past

Starting Monday, we will have a Strength Oriented class at 7am every day during the week save Friday.  If you are looking to up your strength numbers as quickly as possible, this is the place to be!

Chip off the old block

In teams of two, with only one partner working at a time, complete the following as quickly as possible:
100 Pushups
100 Kettlebell Swings (24/16 kg)
100 Double-Unders
100 Overhead Squats (95/65 lbs.)
(The Goal – Can you and your partner do this faster than the fastest individual athlete does it alone?)

What is CrossFit all about?

It’s no surprise that a lot of people who stumble into a CrossFit box for the first time are motivated by the usual suspects: Get ripped, lose weight, get ‘in shape.’

Hey, we all want those things right?

But, in so many ways, those goals are selling yourself short.

Web Smith, of SicFit, says this:


I think this encapsulates exactly what we do at Cactus.  We have athletes who are competitive, and those who aren’t.  But each one is involved in the skill acquisition required to develop and deploy fitness.  We call this  competition, testing, and competition.

ESPN the Magazine is CrossFit-tastic

The latest issue of ESPN the mag has CrossFit stuff throughout:

Tough Mudder profileJoin our team!

Litvinov profile – of “Litvinov” wod fame (3 RFT: 8 Front Squats, 400m run)  405#/70 second splits rx’d.

CF Games proclaimed the best way to spend 50 bucks – We’ll be there!

Workout of the Day
Five sets of:
Deadlift x 6-8 reps @ 2111
Rest 45 seconds
Turkish Get-Ups x 3 reps each arm
(hold positions, establish stability throughout movement)
Rest 45 seconds
Goblet Step-Ups (w/KBs) x 8-10 reps each leg
Rest 45 seconds
HSPU x 6-8 reps
Rest 45 seconds

2011 Summer Strength Fest July 23rd 4pm

Olympic Weightlifting Coach Joe Micela is hosting a competition at his gym, Performance One in Mesa, and it looks to be a lot of fun.

The competition will have Olympic Lifting, Deadlift, and a ‘Ranger Course’.  Not sure what the Ranger Course will be made up of, but it was described as “Think Strongman, Crossfit, Army Ranger School Training, and Division 1 Wrestling Hell week combined into one. Then you have the Ranger Challenge.”

Um, okay!

Coach Micela is a fantastic weightlifting coach, and if you compete (or even go and watch) you will see national level weightlifters in action!  It’s a great opportunity to see the Snatch and Clean and Jerk performed by athletes that focus on ONLY those three lifts.  Watch what they do, how they move, up close and in person.

Then see if we are good enough at the Ranger Challenge to make up for the point difference from the lifting platform!  Mike L is in, Kevin is in, who else wants to have some fun?

RSVP at their FB page here.

Mike walks the canal

Workout of the Day
TESTING DAY Please follow prescription and report scores. We use this data to track our athletes’ progress.

Strength Testing
Five or Six sets of:
Bench Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Conditioning Test
Complete as many Burpees as possible in 3 minutes.

Beginner’s Class tonight 6:30pm

We have a beginner’s class every Tuesday and Thursday night at 6:30pm.  Drop ins are welcome for their first class.   The design of this class is meant to allow athletes of all fitness levels to be able to get an introduction to CrossFit as well as an intense workout.

These classes are ongoing, meaning an athlete can stay in the beginner’s class if they don’t have a desire to Olympic Lift or learn some of our more advanced movements.  Each class will include a strength portion as well as one of CrossFit’s renowned met-cons.

Please note: The beginner’s class does not necessarily do the posted WOD from our website.  Adjustments might be made, or a different workout might be prescribed entirely.  Like today, for instance.

If you’ve been thinking about trying CrossFit out (or know a friend who has) this is a great way to get started.  Every Tuesday or Thursday, 6:30pm.


Moving Crew

Workout of the Day
TESTING DAY – Please follow prescription and report scores. We use this data to track our athletes’ progress.
Fives sets of:
Back Squat @ 30X0 tempo
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes

For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;

Rest between 8-10 minutes between your last back squat and Part Two, but leave the weights on the bar when you finish, you’ll come back to this.

One Set for Max Reps:
85% Back Squat x Max Reps @ 30X0 Tempo
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

We are finally in Old Town!

We really can’t thank everyone who helped us get moved down to our new space enough.  Chris N, Kris H, Maggie, Blake, Mike, Jon, and Jeff helped get those mats moved, tear down old stuff, and get it taken to our new spot.

In case you missed it, we are at 7042 E 5th Ave, Scottsdale 85251 for a few weeks while we wait for our permanent spot to get finished.  Morning class is 6am Monday through Thursday.  We have a beginners class at 6:30pm Tuesdays and Thursdays.  All other schedules are remaining the same.

It’s been great so far (today) being on 5th Ave, lots of shade in the mornings and a really laid back vibe.  I’m looking forward to getting to know the people and the area more as we spend more time here.

Thanks guys!

17 Jun 2011

Moving Day

Mike set a new gym record in the front squat; but didn't hold it long!


Five sets of:
Handstand Holds x 45 seconds
(accumulated time – if you come down, get back up; if you’re an advanced athlete, these should be freestanding)
Rest 45 seconds
L-Sit x 45 seconds
(accumulated time – if you break, get back into it)
Rest 45 seconds
Pistols x 5 reps each leg
(use appropriate modifications – regressions and/or progressions – as necessary)
Rest 45 seconds
Hollow Rocks x 40-50 reps
(nice and smooth, nobody likes a herky jerky rocking chair)
Rest 45 seconds
Perfect Burpees x 10 reps
(these should be pretty – landing feet in nice squat position with proper posture – not necessarily fast)
Rest 45 seconds

Moving Day

There will not be any class Saturday, instead we are packing up the gym and moving to Old Town starting at 8am!   Any help you can give, at any time, would be appreciated!  It’s sure to go quickly if we get some hands to help out.

I’m really excited about being in our new neighborhood, I know it will be a lot more convenient for many of you.  Thanks!

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