September 30, 2012

MAD Athlete Training Camp – a Success!


MAD Camp Success!

Thanks to everyone who came from all the different boxes to participate in our first MAD Athlete Training Camp. Saturday morning began with 2009 CrossFit Gamer, Nikki Isbell discussing the intricacies of game day nutrition, Doctor of Physical Therapy screened each individual and gave a powerful talk on spending as much time keeping yourself mobile in your daily life as you do on improving your crossfit technique and speed. 2-time Olympian Chad Vaughn, assisted by his beautiful wife and National Champion Olympic Lifter Jodi Vaughn explained proper flexibility and technique for the squat, snatch and clean in two separate sessions. Sunday morning (on the coldest day in September), everyone jumped into the pool for swimming technique and swim wods with Collegiate Swimmer and CrossFit Coach Wladi Montoya and his lovely wife, Sam Montoya , also a swim coach and aquatics director.  Afterward, CrossFit Cedar Park Head Coach, BiggDave discussed year round bias programming for the athlete who wants to be a serious competitor. David has coached two separate individuals to the CrossFit Games and multiple athletes to the regional levels. The day ended with two smasher wods created by Coach Carson. We had a blast and can’t wait to do it again!



Starts today at 4:30pm with Level 5 Olympic Lifting Coach Ursula Garza Panandrea! We are super excited to have her coaching with us. The class has 2 slots left if you are interested in jumping in – email or REGISTER asap! This class is located at 609 W. Whitestone Blvd

COMBAT CONDITIONING – is temporarily on hold


The Epic Challenge is coming to a close. The Finals will be this Saturday, October 6th at 9:00am at the clinic – this is RAIN or SHINE.

Barbells for Boobs – The Pink Bra Tour

October 13th with CrossFit Centex in Belton. There will be CrossFitters from the 2012 Games, including Azadeah Boroumand.

This is a fantastic fundraiser. The funds raised from this event goes to Mammograms in Action – helping women without insurance get mammograms. Please Register to participate and attend. If you cannot be there, then please donate to someone who will be.


dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

You can ham drill for dynamic movement prep it combines several of those movements.
Shoulder internal/external rotation

50 n 50 ghd

Thrusters (95,65)

(if you sub-5 this wod, add in the following – 3 rounds for quality
5 pistols each leg
10 strict toe 2 bar temp 2020)


50 ring dips for time.

Mad Mobi

Calf stretch
Quad stretch standing
Shoulder bully


Leave a Reply

Your email address will not be published. Required fields are marked *

Notify me of followup comments via e-mail. You can also subscribe without commenting.