WOD
For time:
21 Handstand Pushups
400m Run
21 Weighted Pullups
15 Handstand Pushups
400m Run
15 Weighted Pullups
9 Handstand Pushups
400m Run
9 Weighted Pullups
Post time and weight used for pullups.
Handstand Pushup Band Support, Jeff Tucker ...[wmv][mov]
Handstand Pushup Band Support Part II, Jeff Tucker ...[wmv][mov]
As Many Rounds As Possible in 20 minutes of:
They've got Stanford and her magic shoes behind them on these squats!
Creative rack, Katie!
For Load:
(our rep scheme somehow came out differently than this today, but basic idea!)
Compare to March 2009, November 2008, and November 2009 (just Cleans)
And a passionate woman - openly expressing heartfelt emotion over triumph and failure, alike. Hear her roar.
WOD
Row Corrections, Ia, Greg Hammond, C2 (CFJ Preview)...[wmv][mov]
Row Corrections, Ib, Greg Hammond, C2 (CFJ Preview)...[wmv][mov]
Row Corrections, IIa, Greg Hammond, C2 (CFJ Preview)...[wmv][mov]
Row Corrections, IIb, Greg Hammond, C2 (CFJ Preview)...[wmv][mov]
Row Corrections, IIIa, Greg Hammond, C2 ( (CFJ Preview)) ...[wmv][mov]
Row Corrections IIIb, C2 ( (CFJ Preview)) ...[wmv][mov]
Look at that smile on Chloe's face. She sure looks happy during her 5k row.
WOD - "Lumberjack 20"
20 Deadlifts (275 lbs/185 lbs)
Run 400m
20 KB swings (2 pd/1.5 pd)
Run 400m
20 Overhead Squats (115 lbs/75 lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45 lbs/35 lbs)
Run 400m
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.
Thank you to everyone who participated and donated.
Welcome to CrossFit Flagstaff Geoffrey, John, Andy, Jill, Sky, Paula and Brian. Great Work Today!!
Lumberjack 20 Memorial Hero WOD
Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack CrossFit. Lumberjack CrossFit lost 4 soldiers and had 11 wounded in the Nov 5th shootings at Fort Hood. On December 5th, we have a chance to show our support for them by doing the "Lumberjack 20."
CrossFit is launching a hero WOD fundraiser for those four fallen Soldiers. On December 5th, Lumberjack CrossFit is asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.
With the help of the CrossFit community, they can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.
The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357. Learn more here.
It's time to take care of our own. Please join CrossFit Flagstaff alongside the rest of the CrossFit community to show our support and pay our respects."The Lumberjacks will deploy to Afghanistan in January in defense of this great nation and the freedoms we all enjoy. We would like for their parting memory to be one of hope and inspiration and not of the horrific carnage that has so tragically befallen them."
This is a free Saturday. We welcome all who are interested in attending and participating.CrossFit Lumberjack Ft. Hood tribute video ... [wmv] [mov]
WOD
Deadlift
Rest, then
Burnout Max Reps at 85% of 1 Rep Max
Compare to November 2009
Welcome back, Matt.
CrossFit Benchmark WOD - "Fran"
21-15-9 rep rounds of:
Fran - Charity, CrossFit Snohomish ...[wmv][mov]
Fran, 1:53, Jason Kaplan ...[wmv][mov]
Fran sub-2:00, Miguel Flores ...[wmv][mov]
Fran - 2:02, Josh Bridges ...[wmv][mov]
Compare to December 2008 and February 2009
WHO IS THE FRAN-MAN TODAY, WITH A TIME OF 2:26???? LEGIT, CULLEN! Only 21 seconds off of Chris Spealler (4th place finisher of the 2007 CrossFit Games, 1st place of the 2009 Great Basin Regional Qualifiers) and 10 seconds off of Mikko Salo (1st place finisher of the 2009 CrossFit Games)!
AND, who did "Fran" in her fire turnouts? Another LEGIT performance, Tara! Firefighter Fran (CrossFit Norcal) ...[wmv][mov]
Like the Lunging Thrusters, Dave -good innovation! Welcome to CrossFit, Ann and Joseph!! What a day to start!
CrossFit Benchmark WOD -Angie
For Time:
Compare to October 2009
"Respect your mama." Rowan seems to be doing just that!
We expect the bottom of the pushup to be chest and thighs touching the ground at the same time. Ben takes it to a whole 'nother level with the tongue. Ish. Beautiful, Izzy!
Billy had lots of coaches tonight!
WOD
Back Squat - 2 sets for max reps at bodyweight
Load a bar with your bodyweight (or a load you can complete at least 10 reps) - Complete as many reps as possible in one set. Rest as needed between sets.
Rest, THEN:
9-6-3 rep rounds for time of: (135 lb. M/95 lb. W)
HAPPY BIRTHDAY, KATIE!!
WOD
For Time:
-135 lb. M/95 lb. W
Power catch accepted
10 Snatch
10 Chest to Bar Pullups
10 Clean and Jerk
10 Chest to Bar Pullups
10 Thrusters
10 Chest to Bar Pullups
WOD
Buy In:
Front Squat 3-3-3 rep sets for load
Then:
1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time of:
GREAT Front Squat form, Nick and Sara! Bar is racked on the shoulders, allowing it to sit in the fingertips for support, elbows start and remain nice and high throughout the entire movement, maintaining the rack position for the bar and keeping the chest upright. Initiation for the squat comes from the hips, keeping the weight back in the heels, off the knees. Nick does an especially nice job of maintaining the lumbar curve/posterior chain engagement at the bottom of the squat.
GET READY FOR CHRISTMAS!
TWO Free Saturdays to check out CrossFit!
Gift certificates available!
Come to CrossFit Flagstaff - Saturday, December 5th and December 19th at 9:00 a.m.! Bring a friend -or two! Bring your KIDS! CrossFit Kids Flagstaff is also hosting a free Saturday event to introduce kids to the fun of fitness and health on those same dates. Many wonder what CrossFit is all about and each month we host a free Saturday event in which everyone is invited to come and participate, learn, ask questions, and socialize! Watch the calendar for the dates and locations, as they can vary.
Our
program delivers a fitness that is, by design, broad, general, and
inclusive of many and varied movements. Our specialty is not
specializing in one single thing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
The
intro will be approximately an hour long and is open to all fitness and
experience levels. The CrossFit program is designed for universal
scalability making it the perfect application for any committed
individual regardless of experience. We’ve used our same routines for
elderly individuals with heart disease and cage fighters one month out
from televised bouts. We scale load and intensity to each individual
based on need and experience; we don’t change programs per individual.
This is a group workout that will start with a warmup, followed by an intro to the movements and expectations in the workout, and the actual workout will consist of approximately 30 minutes of intense physical activity working:
1. Cardiovascular/respiratory endurance- ability of body systems to gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint
5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination- The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility – The ability to minimize transition time from one movement patter to another.
9. Balance – the ability to control the placement of the bodies center of gravity in relation to its support base
10. Accuracy – The ability to control movement in a given direction or at a given intensity.
Once
you have been to a free Saturday event, if you are interested in more,
all other Saturday's in the month are open to the public at the normal
drop-in class rate. If you are hooked and you want even more than that
and are committed to working hard to make a change in your life, we
offer two options for becoming a CrossFit Flagstaff member. The first option is to fill out our New Client Questionnaire.
Filling this out will help us channel you in the right direction -
jumping directly into the classes with a buddy trainer, scheduling
private training sessions to set your foundations in the movements, or,
the second option: a 5-week On-Ramp course to
ramp you up and introduce you to the foundational movements and how our
gym works. The On-Ramp courses are offered quarterly, though we've had
so much interest, we are offering an additional course this quarter and
the next On-Ramp course will be November 30-January 6 at 7:00 a.m. Reserve
your spot soon as space is limited. If the course fills to capacity,
we will ask you to wait until the next course in December, or you can
go fill out the questionnaire for further guidance.
Please feel free to call if you have any questions. Lisa Ray 928-607-6139 or Katie Lowe 928-853-2459.
WOD
4 Rounds For Time:
CrossFitting the Grand Canyon! We hiked the Grandview Trail to Horseshoe Mesa and then took a spur down to Cave of the Domes. Great day!
Flickr Photo Album for Grand Canyon Hike
Burning off Thanksgiving breakfast and getting ready for Thanksgiving dinner at Buffalo Park and out in the forest.
The Progressive CrossFit Flagstaff Thanksgiving....
First, Thanksgiving pajama breakfast at the Ray's.... Great food and even better company!!
Let a couple of hours go by to let all that good food settle, then a mid-day Thanksgiving workout at Buffalo Park ...
.... followed by a wonderful Thanksgiving dinner at Bruce and Jane's with more great friends!
WOD
CrossFit Total (click link for free CrossFit Journal article)
Best of 3 separate attempts for a 1 rep max of each exercise.
Compare to September 2009
Welcome to CrossFit Flagstaff, Mike Bradley!
Where there's a will, there's a way.....rubber banding and stuffing plates on the bar to make them fit!
WOD
(95 lb. M/65 lb. W)
5 Rounds For Time of:
Jon Gilson, Again Faster Instructional Videos:
The Snatch, Part 1, Part 2
Testament to Audacity
Jon Gilson
Boston’s Back Bay is surprisingly stable. Row after row of brick homes, built on top of a dirt-filled marsh, every flagstone basement below sea level. Logic would dictate that this early nineteenth-century engineering should have calved into the Atlantic years ago, yet it stands to this day, a testament to the audacity of those who built it.
John and I were driving down Beacon Street, the Back Bay’s main artery and canyon of Victorian-era architecture, when he handed me a manila envelope.
“This is my knee.”
Today marked the first time I’d seen John outside of the walls of CrossFit Boston, where he’d been training for six months. Headed to a Celtics game at the Fleet Center, we were trading the platform for the parquet.
The son of a world-class powerlifter, John looks anything but. Six foot five with limbs to match, he wasn’t built to move weight, yet a childhood of ignoring anthropometry had left him crazy strong. Years without coaching had simultaneously eroded his technique, and we spent months bringing him back to the realm of acceptability.
John had seen an end result that was more important than the obstacles in the way, that something beautiful could be built atop something inhospitable. John’s squat stance was too wide and his depth high, a silent admission to the pain he felt each time he descended. We worked gradually and steadily until he made bottom, pushing his knees out and his hip backward. Now, John squatted correctly, fighting his size for every inch.
I opened the envelope and slid out an x-ray film. Holding it up to the dome light, I saw a blacked out joint, a femur and tibia joined by thin white tentacles and a pile of rubble, the detritus of a destroyed knee.
“This is your knee! Jesus, why didn’t you tell me?”
My brain cycled wildly between disbelief and regret. I’d stood beside John, demanding range of motion, demanding bodyweight back squats, the Space Needle built on a pile of marshmallows. I’d told him to do what no sane man should.
"My ACL is gone, too."
He laughed, and my confusion gave way to understanding.
I hadn’t pushed John down. He’d pushed himself down, stronger with each descent. Even more, he’d pushed against decrepitude, reclaiming range of motion that a weaker man would’ve lost forever, and somehow he’d done it in the face of impossibility, a gravel-filled knee with imperfect muscular support.
Like the men who built the land we were crossing, John had seen an end result that was more important than the obstacles in the way, that something beautiful could be built atop something inhospitable, and now he was reaping the benefits, back squatting three hundred and thirty five pounds at thirty nine years of age.
I wouldn’t pretend that we’re all capable of doing what John did, an assertion that would merely belittle his accomplishment. Nonetheless, I firmly believe that we are capable of more, that we can build something from nothing.
I handed the x-ray back to John.
WOD
4 Rounds, Each For Time of:
Rest as needed between rounds.
Sub 1,000m Row if unable to run.
Compare to September 2009, December 2008
Hardy - (här
d
) adj.
Everyone fulfilled all aspects of the definition of hardy today!
Thanks for visiting us from CrossFit York, Kelsey!
Welcome back, Ryan! SO great to have you back at CrossFit! Ali, congrats on the Tour de Tucson bike ride this past weekend!
Congratulations to Highlands Fire Department in the completion of the CrossFit intro 10-class course we put them through! We really enjoyed working with them and saw a lot of progress in the mechanics and technique of their movement.
Thank you for inviting us to work with you guys!
The 10 classes covered the Squats (basic squat, front squat, and overhead squat), the Overhead Presses (shoulder press, push press, and push/split jerk), and the Deadlift series (deadlift, sumo deadlift high pull, and cleans/snatch).
Other skills that were instructed upon were rowing technique, muscle-ups/ring dips, and kipping pullups.
See the rest of the photos in the Photo Album in the right side of this website.
This was Donna's first workout with CrossFit Flagstaff 2 years ago! Donna, we are lucky to have you!
WOD
Max Rounds in 20 minutes of:
Compare to November 2007
Some gymnastic skill drills.
Thank you to all those who came and helped us celebrate and officially open our new "box" for CrossFit Flagstaff! We had a great turnout and got to meet some great people and introduce them to CrossFit! Thank you for your support!
WOD -
100 Overhead Squats for Time (95 lb. M/65 lb. W)
Kicker: 1st minute, get as many Overhead Squats as possible then, buy into each minute with
3 Burpees and 7 Knees-to-Elbows,
use remainder of the minute
to complete as many OHS as possible.
WOD
For Time:
500m Row
15 Dumbbell Clean and Jerk -50 lb. M/35 lb. W
500m Row
12 DB Clean and Jerk
500m Row
9 DB Clean and Jerk
It's a muscle-up epidemic this week! Nice work David and RJ!!
Welcome to CrossFit, Bennett!
Push Jerk
Split Jerk
CROSSFIT FLAGSTAFF 2009 AFFILIATE CUP TEAM,
HONORABLE MENTION ON THE GAMES SITE!
CrossFit Central entered this year's Affiliate Cup as a favorite. Owned by Jeremy Thiel, who finished 3rd in the 08 Games, Central sent four competitors to the individual competition, dominating the Hell's Half Acre Qualifier. With such a high concentration of elite athletes, there was little doubt the affiliate team would be a force.
Andy Lewis, a coach at Central, narrates a portion of this clip from, "In Pursuit Of Sunday," by Again Faster. He describes being humbled by the Aromas hill, in spite of having a strong running base.
"My arms and legs, my chest and stomach were blue... just from lack of oxygen that my lungs took up from the hill. The strategy was for me to get the lead, then the ladies would maintain it." Kris Kepler, a competitor in the 2008 Games, served as anchor for Central and managed to keep them at the front of the pack.
Kepler rallied, and Central had the fastest time up to that point in the competition. CrossFit Flagstaff followed with CrossFit Copenhagen finishing a dramatic third. By the end of the day, Oregon CrossFit had the fastest time at 11:09.
CrossFit Central finished second overall in the Affiliate Cup competition, just behind Northwest CrossFit and one point ahead of CrossFit NorCal.
CrossFit Benchmark WOD - "Annie" [wmv][mov]
For Time:
50-40-30-20-10 Rep Rounds of-
Yay, KATIE B.!!!!
COME
TO THE RAY'S AT 6:00 TO THROW SOME MEAT ON THE GRILL FOR THE BIG FIGHT AT 7:00!
WOD
For Load:
5-5-5-5-5 rep sets
Compare to February 2009, November 2008
Congrats! Another muscle-up first! Steve has been working toward this for over a year, focusing on increasing his shoulder flexibility and mechanics of the movement through gradual progressions. The reward for his patience with himself and his training is this ultimate success. Much of his shoulder flexibility work has come from Kelly Starrett, San Francisco CrossFit. Nice work!
Coaching Moments
CrossFit Journal Articles and Videos:
The Squat & the Hamstring, Mark Rippetoe (CFJ Preview) ...[wmv][mov] Full CF Journal Article
Coach Rippetoe on Active Lumbar in the Squat, CF Journal article
Solving Knee Problems With the Squat, Kelly Starrett, Part 1, Part 2
Box Squats, Dave Tate, 2 CFJ videos on developing hamstring strength for the squat, (CFJ Preview Part 1, Preview Part 2)
TAKING CROSSFIT OUTSIDE THE GYM!
Who needs a stairmaster? Katie found plenty of nature's stairmaster's in Zion and Yosemite!
Mike and Lisa found some rocks to scale and some exposure to up the heart rate, in Yosemite.
Mason and Ben worked on their deadlifts and handstand pushups and water burpees in Hawaii!
CrossFit Hero WOD -"Nate"
Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Complete as many rounds in 20 minutes as you can of:
Compare to March 2008, July 2009, September 2009
Congratulations, Greg and Ben! First muscle-ups!
WOD:
50 - 35 - 20 reps
It's Crossfit. Yes.... You can.
-Eileen Schreiber
When you look at the WOD on the board, you look at mere words and numbers – this many reps of this exercise, or this many rounds in this much time. It’s written flat - necessary information, but for me, not a whole lot of impact. OH THAT? No problem.
When you start your warm up, your body begins to understand exactly what you might ask it to do. You stand in front of loaded bar, or pace at the start line, and all of a sudden it sinks in. OH MY GOD. THAT. That’s HEAVY. That is HARD. That is going to burn my lungs. That may HURT. Fear, sometimes terror hits like a small lightning strike. At the start of each workout, when the flat words on the board have become palpable to the muscles of my body, I usually blurt out – Oh My God – This Is Going to Suck!!! And in that moment I mean it more than I could mean anything, and also know I’m about to love every single second of what I ask my body to do.
The workout was this: 50, 35, 20 reps of doubleunders, wall balls and pull ups. Written on the wall - No weights. Easy!
When I got to my first round of pull-ups, my body finally understood. I can’t really do pull-ups, it said. I was heaving horribly and struggling hard with the smoothie I had gulped only seconds before walking in the door (never did that before!). I stared at the red band dangling from the bar, absolutely certain that I could not do 50 red band kipping pull-ups. Certain. I could NOT.
I looked furtively at one of the trainers and through heaving breaths shook my head no. I gasped that I would need a blue band, is there an extra?
Crossfit.
Yes.. you can. I climbed on the box and wrapped my foot in the band. As in all things Crossfit, you just do. Dive in. I did five. Ok. I did Five. I rested. Heaved. Fought the smoothie. Stuck my foot back in the band. I did five more. Rested. Heaved more, fought the smoothie. And Five more. And so on.
In an absolutely miraculous pullup crawl, five at a time I did 50 red band kipping pullups. I DID 50!
This single act changed me. I didn’t have any time to absorb it as the next rounds of 35 and 20 double unders and wall balls awaited. But when I stood in front of the red band for each new round, heaving worse, fighting the smoothie even harder, knowing my time SUCKED, knowing I’d probably finish last, I didn’t say Eileen.. you can’t!
I climbed onto the box, said Oh My God this is going to SUCK, meaning it more than I ever had in my life….. but knew yes… you can.
And I did.
NEXT COURSE STARTS NOVEMBER 30th!
This 5 Week program is designed to: ➢Introduce CrossFit Principles, Methods, and Standards of Fitness
➢Define "Total Fitness" within the CrossFit Concept
➢Improve Everyday Movement Patterns and Define Functional Fitness
➢Teach training methods that demonstrate results
➢Empower people to reclaim their health and fitness by committing to the process
This 5 Week program includes:
➢Weekly Training
➢Goal Setting & Accountability
➢Measurable Results
➢Nutrition for Fitness
Dates, Days, and Times:
November 30-January 6 Monday/ Wednesday/Friday 7:00am – 7:50am
(dates extended to accommodate for Christmas and New Year's days)
Location:
CrossFit Flagstaff
1072 E. Old Canyon Court
Flagstaff, AZ 86001
Cost:
Only $275 for the five-week course! Plus, all Saturdays during the course are free to those who sign up!
The Little Details:
➢This course requires commitment and regular attendance. We will
expect attendance at 13 of the 15 classes in order to then join the
CrossFit group classes.
➢Registration in advance secures your spot.
➢Sign-up now as space is limited to 8 clients! At
CrossFit Flagstaff we teach people of ALL fitness levels. Our clients
are extremely diverse in their experience, conditioning, and lives; and
include doctors, local business owners, stay-at-home moms, athletes,
entrepreneurs, massage therapists, realtors, grandmas, students and
more. We utilize CrossFit as our primary training method and focus our
clients on optimizing physical competence in each of 10 recognized
fitness domains (Cardio-respiratory endurance, Stamina, Strength,
Flexibility, Power, Speed, Coordination, Agility, Balance, and
Accuracy.) The stimulus provided is always varied and the results are
dramatic. The atmosphere is one of support and camaraderie to anyone
willing to put in the work. We provide an environment that is so
positive that improved lifestyle changes are inevitable. To
register or find out more information about the CrossFit On-Ramp
Course, please contact Katie Lowe at 928.853.2459 or Chloe Delaloye at
928.699.1626
WOD:
25 - 50 - 75 reps
15 - 35 - 50 reps
Welcome to CrossFit Flagstaff, Laura.
CrossFit Hero WOD -"Tommy V"
For time:
21 Thrusters -115 lb.M/80 lb. W
15 ft. Rope Climb, 12 ascents
15 Thrusters
15 ft. Rope Climb, 9 ascents
9 Thrusters
15 ft. Rope Climb, 6 ascents
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on Feb. 13.
Compare to April 2008
Welcome to CrossFit Flagstaff, Heidi. Thanks for visiting us from Yosemite.
WOD
Deadlift
1-1-1-1-1-1-1 For Load
Compare to October 2009, July 2009, June 2009, March 2009,February 2009, August 2008, June 2008, April 2008, February 2008
Happy Birthday, Lauren!!
Mike put up more ropes today! With some McGuiver ingenuity...and fun.
And, a little dumpster diving produced a log to play with!
CrossFit Hero WOD -"Michael"
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.
Compare to August 2009
The new 800m Run at the new gym!
Steve threw in some lateral agility and coordination work today. Fun!
We now have gym chairs! No need to sit on the rowers to hang out after class!
WOD
For Load:
1-1-1-1-1-1-1 Rep Rounds
Work the skill of the movement, and increase load each rep if able.
Compare to September 2009, February 2009
CrossFit Instructional Videos:
Annie Cleans Heavy...[wmv][mov]
Clean Drops...[wmv][mov]
Cleaning from the Ground, Coach Burgener ...[wmv][mov]
Natalie Woolfolk and Oly Lifting
WOD
Push Press 5-5-5
Then, max rounds in 10 minutes of:
Congrats to Dave on his first kipping pullup!!!
Welcome to CrossFit, Jeff!
Big welcome to James and Melissa, as well!
WOD
AMRAP in 15 minutes of:
2 Deadlifts @ 1 1/2 times body weight
4 Front Squats @ body weight
6 Burpee Pullups
HAPPY BIRTHDAY, BILLY!
3 times through, post your best time.
WOD
5 rounds for time of:1/2 Gasser
6 right-arm dumbbell Snatch -70 lb. M/55 lb. W
6 left-arm dumbbell Snatch
12 Pullups
WOD
"Tabata Something Else"
"Tabata Something Else" Demo Video, Rob Miller...[wmv][mov]
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the:
First 8 intervals are Pullups
Second 8 intervals are Pushups
Third 8 intervals are Situps
Last 8 intervals are Squats
There is no rest between exercises.
Post total reps from all 32 intervals.
Compare to January and December 2008, May 2009 and August 2009
Welcome to CrossFit Flagstaff, JD.
Olympic Weightlifting Cert
RETREATS and Adventures For CrossFitters
Shirts and Etc.
