Monthly Archives: June 2013

Mobility and Recovery

The movements that we do at the volume and intensity in which we do them can do more than leave you sore. If you do not take care of your body before and after you workout your mobility will begin to suffer. Some signs and symptoms of this are: shortened range of motion, muscle stiffness, joint pain or tenderness, inflammation, and in the worst cases injury. To help avoid this and in order to keep progressing with your training, you must incorporate some type of mobility work into your daily routine. Mobility work can be many different things and it really is dependent on you as to which ones work and which ones don’t. I suggest trying them all, then keeping the ones that work best for you. You can try some massage or fascia release. For me personally, I have a deep fear of signing up for a massage only to learn that my masseuse for the day is going to be some guy named Brad. Not that there is anything wrong with that, it’s just not my cup of tea thats all. One that I can recommend is our very own Julie Ricci. She does some great work and is more than capable of working out any problem areas you might have. You can find her card on our table under the whiteboard. Many of our members enjoy incorporating yoga into their weekly routine and have found it to be beneficial for both mobility and recovery.

Some of the easier day to day ones can be done either before or after class, or at home. Stretching, particularly PNF stretching, can really help with mobility. I also suggest investing in a foam roller and lacrosse or tennis ball to work out any muscle stiffness or knots. If you need help with any mobility work check out and all of your questions will be answered. Now I must warn you, people find the mobilitywod trainer: Kelly Starrett to be either extremely witty, funny and entertaining or downright cheesy and corny. I belong to the second group. But I grit my teeth and push through all the cheesiness because he really is loaded with great information.

If you find yourself getting setbacks from minor aches and pains and you are following a healthy diet, proper technique, and getting good rest and hydration, mobility might be the issue. Now I must stress that if you really want to see results then time must be made for mobility work. I have been asked multiple times why we don’t spend the last 5-10 minutes of class stretching. 5-10 minutes is a small drop in the bucket for the kind of work that needs to be done and is simply not enough time to have any real lasting benefit. Come in early, stay late after and work on mobility. While you’re at home watching tv or before you go to bed get the foam roller out and mobilize.


3 Rounds of 2 min max effort Pull-ups with 1 minute rest between each round

1×20 High Bar Back Squat as Heavy as Possible

3 Minutes Max effort Kb or Dumbbell Snatches


5 Handstand Push-ups

20 Overhead Walking Lunges (45/25)

3 Minute Max effort Kb or Dumbbell snatches



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Level Testing

Our Level 1 and 2 testing will be Saturday July 6, starting at 10 a.m. We will begin with the Level 1 first then follow with Level 2 afterwards. You can do both tests on the same day if you pass the Level 1. If you have any questions about the movement standards or the test itself ask me or Andres for any additional info. Hope to see you all there!

4×3 Front Squats

10 rep Max Thruster

4 Rounds
10 Deadlifts (225/185)
20 Wallballs
30 Double Unders

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Testing Time!

We will be holding our Level 1 and Level 2 tests next week. We had a great turn out during our last testing cycle with some of our members coming soo close to passing! These tests are a great way to gauge your strengths and weaknesses in the various movements that we do here at CrossFit Las Cruces. For those of you that are unfamiliar with the test, you can find the requirements up on the wall by our foam rollers and PVC pipe. You must pass Level 1 in order to test out for the much more difficult Level 2. I encourage everyone to participate in this fun yet grueling test. I’ll post specific details here on the blueprint tomorrow.

Tabata Pull-ups

Every minute on the minute for 6 minutes
3 Snatches @70%
Rest 1 minute
Snatches @70%

Knees to Elbows

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A CrossFit Story


3 Rounds of 2 minute max effort Sit-ups with 1 minute rest


Every Minute on the Minute 8 minutes

3 Squat Clean and Jerks @ 70%

rest 1 minute


Squat Clean and Jerks @ 70%


3 Rounds with 1 Minute rest between rounds

2 minute max effort Kb Swings (55/35)

1 minute max effort Box Jumps


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In order to stay motivated and consistent in training there must always be definitive goals in place. The majority of goals that get people into the gym are usually temporary superficial goals. Some of the common ones are “I want to look good for summertime”, “I have this (insert event here) coming up and I need to look good”. These temporary goals are great motivation when you are just starting out but it has been my experience that they are not necessarily the ones that last and keep people in the gym.
The goals that do stick are the more tangible measurable goals that occur on a frequent basis. Simply put, the best goals are the numbers. Your personal numbers don’t lie. Some examples of these are: increasing all your weightlifting numbers, improving run times and benchmark workout times, getting your first pull-up/handstand push-up/muscle-up etc. CrossFit is great at keeping motivation high because of the various types of skill work that we do. There are so many technical movements to improve upon. Striving for personal growth and improvements through the workouts soon become the reason you CrossFit. And through that will come increased fitness, a healthier lifestyle, and yes you will also look good for the summer as well.

4×8 Snatch Grip Romanian Deadlift
Between each set perform either Max Handstand hold, Max Handstand Push-ups, or Max Distance Handstand walk

5 Rounds
Shuttle Sprint (run 25m and back, 50m and back, 100m and back)

Rest approx. 30 seconds

3 Push Presses+1 Push Jerk as heavy as possible

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Strong Shoulders

Stability and strength in the shoulder is crucial to being successful in a lot of the movements that we as Crossfitters do. Our shoulders are the foundation for any overhead work as well as any handstand work. They are the most moveable joint in your body but also the most unstable. Because of this, shoulders are more susceptible to injury. The best way to avoid injury is to build strength in the large muscles of the shoulder as well as the smaller supporting tendons and ligaments. By developing strength in these areas your shoulder stability will increase, decreasing your chances for injury.
It’s easy to understand the need for strong shoulders in our pressing movements, but this strength is just as important in some of our other high volume high frequency movements. Anytime we kip, whether it be with our pull-ups, toes to bar, knees to elbows, or muscle ups, we depend on that shoulder joint for movement and stability. The stronger the joint the better the kip.
So the next time you see wall crawls or push-ups in our workout just know that these are good things that will help make you a better athlete so be happy! Kind of like right now……

3x 2 minute max effort push-ups with 60 second rest after each attempt

4×5 Back Squat @ 75%

15 Box Jumps
20 Overhead Walking Lunge steps (45/25)
3 Wall Crawls


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Meet Elisabeth Akinwale

I’m hoping Elisabeth makes it to the podium this year at the games. Not just a great athlete but also someone with a good attitude and outlook on life.


6×1 Clean and Jerk (as heavy as possible)


9 Front Squats (135/95)

12 Toes to Bar

2 Rope Climbs






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