Mash Up


Before Fuse gets into just how he’s going to convince you all that the pain he’s about to put you through on Saturday is for your own good, I wanted to mention a couple of things. There has been quite a buzz about competitions of late and especially team ones. If you’ve been thinking about competing and like the idea of having sucker(s) teammate(s) to lean on, then there are a couple on the horizon.

Dynamic Duo – A Legendary Competitor (NLI) production. Happens on 9/14 at Cal State Domniguez Hills (Home Depot Center?). It’s a 2 guys or 2 girls competition and there’s both an Rx Division and a Scaled division. Prices go up from $110 to $150 on 6/16, so don’t snooze on finding a partner if you’re looking to do it. I know of a few teams already signed up: Jelly & Nic, B Hall & Javi, Adan & Keenan, Diesel & myself. Want to find out more? Click here.

Shakedown – 4 person team competition: 2 guys & 2 girls. We put in 3 teams in February after it was so much fun the first time we did it back in August. It happens twice a year and the summer one is happening Aug. 31. It’s only 1 division and can be a little intense, but usually the strength of the teams has a wide range. There’s also a pretty good opportunity to lean on each other from my experience. That and some good strategery can make a big difference. Registration opens June 29th at Noon. It’s $300 per team and sells out quick, so if you’re going to do it, go get your team together now. More info? Click here. Want to see how fun it was the last couple of times? Check out Feb photos and last Aug photos.

Facebook – Not a competition. But we did start a group on there called LAX CrossFit Competitors where we’re announcing events, discussing teams, talking shit, etc. Basically, everything Facebook was originally intended for. Wanna join the group? Click here.

For this week’s mobility class, we’re going to play a little game. Its called the mash up game. Its not really that fun, and its quite painful, but everyone wins. We’re basically gonna mash our major muscles for an hour. This includes our entire lower half of the body, arms, upper back, and chest.

The idea here is that healthy muscle tissue doesn’t hurt when you apply pressure to it. There are a few ways to achieve this.

  1. You regularly stretch, foam roll, and rest. 
  2. You spend some time hardcore mashing your muscles.

We’re going with option 2. The reason why we do this is because when your muscle tissue gets tight and stiff, it’s both painful and not efficient. You lose range of motion, which leads to improper form, which then can lead to injury. We don’t want that. Beginning with healthy muscles and doing basic maintenance is the best way to stay healthy. Since many of us don’t spend the time to do enough self maintenance, we’re basically aiming to hit the “reset button” this saturday and restore our muscles to a healthy, pain-free state. Some of the tools we’re using this weekend: lacrosse ball, 2 lacrosse balls, barbells, and a partner. Come get some.

Workout of the Day 6/13/2013 – Thursday

Back Squat 1-1-1-1
Power Clean 3-3-3-3

Alternate between Back Squat and Power Clean. Weight on the Power Clean should be a weight you can lower for touch and go on all 3 reps, including lowering the 3rd rep.

3 Rounds:

10 Slam Balls (30#/20#)
15 V-Ups
10 Kettlebell Swings (2 pd/1.5 pd)
1 Free Throw

Free throw is after each round. If you miss the free throw 3 times in a row, or have no faith in your shooting, you can choose to do a lay-up – note that as a scale.