CrossFit Flagstaff Main

Upcoming Events

Monday, May 28th, 9:00 and 10:00 a.m. classes only! - "Memorial Day Murph" Fundraiser (may not be "Murph")

Saturday, June 9th: CrossFit for Hope Fundraising WOD (replaces Fight Gone Bad fundraiser)

Saturday, June 23rd at 10:00 - June Free Saturday!  Open to the public to attend the workout!  Come one, come all!

July 13-15, The CrossFit Games!  See the elite of CrossFit compete through multiple, varied, unkown workouts to fight to be crowned the Fittest on Earth! 

Saturday, August 25, 9:00 a.m. - CrossFit Flagstaff's next educational seminar! Come and learn from Carl Paoli/Gymnastics WOD in August!  Register and more info here: http://nakaathletics.com/cfflagstaff-seminar

Go Work

GO WORK
CrossFit Lisbeth

Toby inspiring us with all his hard work.

What do you want more of? Just stop for a minute, think, and decide what you want more of in your life. More PR’s? More success? More love? More friends? Surely you have enough rudeness, enough hate, enough complaining, enough enemies — right?

So go be what you want. Become that which you seek.

If you want more success and more love? Work harder, love more. The race is never won by the bitter and the sideline sitter. Get up, get your hands dirty, make your brain tired. Sweat, think, love.

The map to what you want is already in your hands. The path is already under your feet. You have just failed to really commit to it yet. Stop waffling, stop waiting, stop worrying about the hurt and the cost. Our anticipation of pain is always worse than suffering itself.

Emerson once wrote: “The day is always his who works in it with serenity and great aims.”

Go work. Good things will come.

Make up what you missed this week. Or....

...break through on a skill you've been working on!  Congrats on your first muscle-up Nick C!

Lindsay got her Double Unders today! Yay, you!

Training and Accomplishments!

Congratulations to Aileah on graduating from nursing school AND competing in her first sanctioned USAW meet last week!  She participated in the Grand Canyon State Games last weekend and had a great learning experience.

"It was fun, and I definitely learned a lot.  I made my first snatch at 42 kg, my second at 45 (99 lbs), and missed my third at 48.  I could have had it, but I didn't pull high enough so wasn't able to get under the bar fast enough...I only allowed myself to beat myself up over this after the meet was over!  For the clean and jerks I lifted 53 kg first, but it was disqualified because I didn't wait for the down signal from the judge.  I missed my second attempt at 56 then made my third at 56 (123 lbs).  It was pretty stressful going into my third attempt, as I knew that if I missed this lift I wouldn't be able to total in the meet.  But I took the entire time allowed before taking the weight again, cleared my head, and was able to keep focused enough to make it.  What a relief!  So my totals for the meet were 45 on the snatch, 56 on the clean and jerk, for a 101 kg total.  I weighed in at 60 kg, putting me in the 63 kg weight class.

Here are a few of the most important lessons from the day:

1. Wait for the down signal or the lift doesn't count!  I missed my first clean and jerk only because I forgot this rule and put the bar down before the down signal was given, thus disqualifying the lift.

2. FOCUS. There was a lot going on, and I had to pay attention only to myself and concentrate on what I needed to do.  On my second clean and jerk I got distracted coming out of the clean and wasn't able to clear my mind to focus on the jerk.  I missed the jerk because of this.  Fortunately I was able to refocus enough for my third attempt to make the lift.

3. Relax.  I had to consciously make myself relax between attempts.  I knew I wouldn't be able to make the lift if I was tight or anxious.  It's hard to shake the stress of the meet off and I wasn't able to loosen up as much as I wanted to.  This will definitely take more practice.

4. Proper technique makes all the difference.  I missed my third snatch only because I failed on my technique.  The weight is not too heavy for me, I just didn't pull high enough to make it.  You better believe that next time I hit that weight my elbows will be to my ears before I turn over!

Overall I had a really great experience.  I met a lot of athletes from East Valley CF and from Tucson who were all really nice and fun to spend the day with.  There were a lot of CrossFit people there.  I highly encourage anyone who enjoys lifting to try out a meet sometime.  Singlet's were NOT required and I did NOT have to weigh-in in my underwear :) "

_______________________________________________________

Tami Stark recently ran in a 21 mile race in Big Sur and will run a full marathon in 3 weeks in Utah!  Great job and good luck!

_____________________________________________________

Molly Wilson also just graduated, completing her Master's degree in English/emphasis in Literature!  Congratulations!!!

_____________________________________________________

Scott participated in the Highland Games and is pulling together a CrossFit Flagstaff team to do it again in July! Who's in to go play with new, big toys? All experience levels are welcome! He said the competitors were really friendly and helpful in giving tips on how to do these things, and Scott is happy to show us!

Any other accomplishments we haven't heard about that should be noted?

DB and BB Snatch

WOD

Dumbbell Snatch 5 reps per arm x 5 sets
Increase weight each set if able.

Then,

Barbell Snatch -

1 on the minute, every minute, for 20 minutes.
Increase weight by 5 lb. each minute.

Elbows Deep!

WOD

Westside Lift:  (RE) Deadlifts 5x5 - 70-80% 1RM

Then,

• Hang Clean and Jerk
  1-1-1-1-1-1-1

Hang Clean [wmv][mov]

Jerk [wmv][mov]

Foot Position:

Your feet should be placed about the width of the hips or narrower with the bar directly above the middle of your feet.

Hip Height:

When you lower your hips to grip the bar, you should only go down until you have a comfortable grip, no further. Take a deep breath as you lower your hips and slightly bend your knees.  It's important to breathe as you sit your hips back, pulling the slack out of the bar, and building tension in the body for the ascent.

Shoulder Blades

Shoulders should be positioned over the top of the bar, shoulders slightly forward or in-line with the bar, as that is where the bar will suspend from.

The Ascent:

To start your pull, drive through the floor with your heels. Keep your chest and your head up. Focus your eyes on a point several feet in front of you. Your lower back must stay tightly arched.

As you pull the bar up, your hips and shoulders should move upward at about the same speed. If you raise your hips too fast, you will end up doing a strait-legged deadlift.

The Layback:

When the bar is past your knees and your shins are now strait, you are ready for the layback.

Pull the bar back by retracting your shoulder blades. Then drive your hips into the bar. You should feel like you are trying to lean backward with the bar, using your body as a counterweight. Obviously you won't be able to lean backward very far, but your muscles will get a better pull if you concentrate and focus on pulling back.

Lowering The Bar:

Bend at the hips with your knees slightly bent. Control the weight of the bar to the floor.

Chalk party foul!! Thanks for cleaning it up, Mike!

Welcome on board, Beth!

ANNOUNCEMENT!!!!

CrossFit Flagstaff now has a BUSINESS MANAGER and that person is our own Beth Reed! The trainers can now focus on our athletes and TRAIN, and Beth is going to take care of everything else with her amazing smile!

Our new contact info:
928-275-2175
info@CrossFitFlagstaff.com

Please direct all your emails and calls and texts to these contact places.

Welcome on board, Beth! We are excited for this new direction!

Silly Hat Monday!

WOD

Westside lift:  (RE) Goodmornings 5x5

For time:
Fun 800m (if you have one, wear a silly hat to make it fun!)
 
Then, volume training of 8-10 minutes on:

  3 Handstand Pushups
  6 Pistols -alternating legs

Then, for time:
Run 800m

Welcome to Evan, visiting us (and joining in with the hat!) from CF CenCal!

Reminder - SILLY HAT MONDAY!

DON'T FORGET!!!!

Spread the word CFF... Coach Scott says to bring a silly hat to your WOD on Monday. Don't ask why...just remember: SILLY HAT for Monday!

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HAPPY BIRTHDAY TODAY, TISH!!!

Happy Mother's Day!!!

Something a mother would NEVER say...

Several honored their own motherhood, or their own mothers, with Todd's WOD:

A beautiful mother!

Some technical coaching on the Snatch....      Making up yesterday's Sevens workout....

Curt got his first bar muscle-ups (!)...and Todd showed us how to flip tires.... (or maybe that's what he thinks labor is like???)

May Free Saturday- Sevens!

Welcome to CrossFit Flagstaff's
May Free Saturday Event!

Thank you to all who came out and tested the waters of CrossFit, learning how to pick up heavy objects from the ground properly, and how to squat through a full range of motion, safely!

Big thanks to all our coaches for the help and encouragement!  You guys gave really great instruction today, proving you pay attention to technique and learn well during your own classes!

WOD

Teams of 2 For Load: Partner Deadlifts 7-7-7 rep sets

Then, individually, As Many Rounds As Possible in 7 minutes of:

• 7 Wall Ball
• 7 Pushups (feet on med ball)
• 7 Situps (with med ball overhead)

Compare to Sept. 2010

Come and Swim In the CrossFit Sea

You can read a book about the sea. You can look at a video about the sea. But if you never take the real plunge you don’t know what the sea is actually like!

May Free Saturday

This Saturday is our FREE SATURDAY event where ALL are welcome to come and check out CrossFit Flagstaff and experience what we are all about!  Adults and kids classes are available.

Come to CrossFit Flagstaff - Saturday, May 12th at 10:00 a.m.!  Bring a friend -or two!  Bring your KIDS!  CrossFit Flagstaff Kids (ages 5-16) is also hosting a free Saturday event to introduce kids to the fun of fitness and health.  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!

Check out some of our previous Free Saturdays:  May 2011, August, November, January

Failing, But Still Fighting

WOD

Speed/Dynamic Effort Bench Press -
8 sets of 3 reps, 40-50% + Bands

then,

Snatch

1-1-1-1-1-1-1 rep sets for load

                                                              Compare to April 2011, Oct 2011

Adding a chain or band increases the resistance at the top of the movement. For example, if you have 225 lbs. on the bar plus a 10 lb. chain on each side, you will bench press 225 lbs. off your chest but you will lockout 245 lbs. The chains must be attached to "unload" onto the floor when the bar is lowered.
The same principle applies to the bands. The bands are looped around both a secure object at ground level and the ends of the barbell. The bands then provide less resistance at the bottom of the movement.

According to Sarah Clarke, gold medalist at the 2002 Canadian National Powerlifting Championships in the 75 kg weight class:

"You can't let your legs dance around or tap your feet when things get tough. This reduces your power generation in the bench press. Instead, you must set a strong foundation with your legs. 

Press your upper back into the bench and use this to aid in pressing the bar. Stability is a key in a heavy bench press, so putting your feet on the bench isn't going to help you out one bit. Tension throughout the entire body is mandatory in the bench press."

If you just can't get the weight off your chest (but would have no problem with the lockout), you need to become more explosive in the start of the movement. Incorporate explosive pressing, or "Dynamic Effort" training.

 

Failing, But Still Fighting  from CrossFit Lisbeth

Failure is not getting back up. Failure is staying down. Failure is not grabbing the bar and going again, ever. You can fail, and not be a failure. Huh?

Failure is an end state – a finality, an acceptance of failing. But as long as you’re still trying, you’re not a failure.

Wait. Isn’t that splitting hairs?

No, not if you accept the path to success as a series of failures whereby you try and fail and learn, and try and fail and learn, and then do better and acheive. On that path, failing is a frequent and necessary stop. But failure is not the end destination.

Failures are things, and they’re people who got off the train of improvement. Failures are people who got tired of getting back up. We can understand that. It’s hard to try and fail. Really flippin’ hard. Whether it’s in the gym or in your relationships or in your work — failing sucks. It’s an attack on your mind and your body. It hurts your spirit.

But, like muscle soreness after a hard workout, failing is a great sign that you’re alive and you’re doing something.

Failure is when you stop doing something. Don’t be one of those people. Know when you have to stop for the day but come back to fight again tomorrow.

Always keep fighting …

Congratulations, Katie B.!!!

Big congrats to Katie Brown!  Not only has she worked her a** off this year through paramedic school and PASSED all her exams!!!!, but Katie surprised herself (and no one else) by qualifying in the Open to go to Castle Rock, CO and compete in the 2012 CrossFit Games Southwest Regionals last weekend, and then proceeded to prove her mettle and climbed the leaderboard through the weekend, finishing in 13th place overall! What an incredible year of hard work and accomplishments for all her efforts and focus!

WOD 1, Day 1 - "Diane"
21-15-9 rep rounds:  Deadlifts -155#, Handstand Pushups

WOD 2, Day 1 - For Time:
2k Row, 50 Pistols -alternating legs, 30 Hang Cleans - 135#

Recovery and comforts to keep her going: ice baths, good food, and DAD!

WOD 3, Day 2 -
4 rounds for time:  10 one-arm DB Snatches - 70# alternating arms, Sprint

photos courtesy Captain CF
WOD 4, Day 2 - For total time:
50 Back Squats - 95#, 40 Pullups, 30 Shoulders-to-Overhead -95#
50 Front Squats - 65#, 40 Pullups, 30 SH2OH - 65#
50 Overhead Squats - 45#, 40 Pullups, 30 SH2OH - 45#

A pretty low point during this heinous workout.  SO many reps and some judging that was challenging to deal with, left Katie and all other athletes feeling pretty well done-in.  However, nothing a little Crave Burger and a beautiful Rocky Mountains sunset can't help in lifting spirits at the end of this tough day!

WOD 5, Day 3 - For Load:
Snatch Ladder - increasing weight on the minute, each minute bought in by 20 Double Unders

Only the top 18 athletes would go on to WOD 6.  At the end of WOD 5, Katie sat at 19th place for about an hour. We were a bit dejected, but she was somewhat relieved, though we knew it would be hard to feel like she had totally finished if she didn't get to take her rightful place in the last workout.  Then...our wishes came true and Katie's name jumped to 18th place!  Then 17th!  And she finally ended up at 16th place!  YAY!  The universe realized it's mistake and Katie was IN, much to her dismay at that given moment!  So, off she went to re-group her head, get a little nap and massage, and our gym was sending her a TON of good vibes!

"You should have heard the cheers at the gym earlier when we heard the news! GO GET EM' KTB!!!!!!"

WOD 6, Day 3 - For Total Time:

3 rounds of:
7 Deadlifts -225#
7 Muscle-ups
then,
3 rounds of:
21 Wall Ball -14 lb ball/10ft
21 Toes-to-Bar
then,
100 foot Farmer carry, 70 lb dumbbells
28 Burpee Box Jumps, 20" box
100 foot Farmer carry, 70 lb dumbbells
3 Muscle-ups

Katie gave every single fiber of her being to those 6 workouts over the coarse of 3 days, with an electrifying finish in WOD 6, causing the crowd to chant her name and stare in awe as this small-statured female ripped 3 unbroken rounds of 225 lb. deadlifts off the floor as if they were plastic toys.  In her heat, she was the only female to complete the first couplet and nearly finish the 2nd couplet. 

Interviews, happy girl, proud coaches, excited gym support, and 13th place in the Southwest Regionals!

 

Congratulations, Katie! You represented CrossFit Flagstaff well and we were SO proud the world got to see the woman we know, step into the arena last weekend.  Watch out, 2013!!!

See full photo album in our Flickr albums in the right sidebar of our website.

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Now for the side-show entertainment:  The Izzy and Famous Faces Series at the Regionals!

Congratulations, Welcomes, and Birthday Wishes!

Make up what you missed out on this week, or....

...MOBILIZE!!!  OR.....

...GRADUATE FROM NURSING SCHOOL!!! WOOOHOOO!!!
Congratulations, Aileah!!! Now go kick butt at your USAW Olympic Weightlifting meet in Pheonix this coming weekend!

Thanks for visiting from CF Aldape (CA), Miranda and Zach!

Sara G.! Welcome to your new gym!!

Happy Happy Birthday, Bridgette!!!

HANDS: Walking on them and hanging from them

Buy In: 2 Rounds-  Handstand Walking 25 yds, 50 squats 

WOD  "Hangman" For Time:

10-9-8-7-6-5-4-3-2-1 rep rounds of:

Pullups and Toes-To-Bar

*3 burpees required every time you drop off the bar before you get back on it

Cash Out: 2 Rounds-Handstand Walking 25 yds, 50 squats 

Clark even got some coaching and assistance with Handstand walking tonight!

Thanks for joining us from CF 400 Jake.

Belated Birthday!

Happy Birthday to David Watts, last week!

The Bear Complex

WOD 

Westside Repitition Effort Box Squat

• 5-5-5

Then: 

"Bear Complex"

Max Rounds in 20 min.-flow from one movement into the next without stopping. Choose a challenging weight, but maintain excellent form. Higher points given for increased weight choice: 1/4 bodyweight or lower=1x total score, 1/3 BW=2x total score, 1/2 BW=3x total score. Don't put the bar down during the round.

* Power Clean     or, higher intensity:    Full Squat Clean

* Front Squat                                        Thruster

* Push Press                                           Back Squat

* Back Squat                                          Thruster (from behind head)

* Push Press (from behind head)              Overhead Squat

* Overhead Squat

Compare to June 2010  April 2009

Bear Complex WOD [wmv][mov] (a version for max load rather than max rounds)

A Cornucopia of Fun

WOD

Westside DE Deadlift - 8 sets of 3 reps, 45-65% 1RM 

• Working on fast pull from knees up. 
• Deficit for those who it's appropriate for. 

Hamstring Falls x10

Then,

For total time:

Run 800m

10 rounds of the couplet:

• 10 Pullups
• 10 Ring Dips

 Run 800m

Thanks for joining us from Get Lifted Gym in El Paso, TX Cris and Joe!

HAPPY BIRTHDAY AUDREY!!

Sunday Free Form

Sunny Saturday WOD

CF Warmup - 3 rounds of: 

• Samson stretch - 10 sec. per side
• Shoulder Rolls - 10 reps
• PVC OHS - 10 reps
• Pushups - 10 reps
• Pullups - 10 reps (advanced: strict 1st rd, kip 2nd rd, butterfly 3rd rd)
• GHD Situps - 10 reps
• BACK Ext - 10 reps

WOD -

5 rounds for time of:

• Row 500m
• Run 400m

"Pheezy" Friday!

WOD

Good-mornings - Repetition Effort (RE) - Lifting sub maximal weight to failure.
*RE Builds Muscle and Muscle Endurance
5 sets of 5 reps at 55-80% 1RM

Then,

CrossFit Hero WOD - "Pheezy"

3 rounds for time of:
5 Front Squat - 165# M/115# W
18 Pullups
5 Deadlifts - 225# M/155# W
18 Toes-to-Bar
5 Push Jerks - 165# M/115# W
18 Hand-release Pushups

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

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WOD Demo with CrossFit Generation - video [wmv] [mov]

The good-morning is an essential exercise in the Westside Barbell method and is often trained to near limit maximums. Developing strength in the lift aids in the recovery of a "bad" squat, reducing the risk of injury. Properly applied, it can also strengthen an individual's deadlift; for this reason, it is a key exercise in the conjugate method of training this lift.

In Olympic weightlifting, the good-morning is used as the most efficient assistance exercise to train the second phase of the clean or snatch pull and bases of squat positions in snatch drops and clean squat positions. In this variation, the lifter will descend, reverse direction, and accelerate the ascent, rising up onto the toes at the conclusion of the lift. This mimics the rapid hip extension and subsequent toe-rise during the clean and jerk or snatch.

Make Up What you Missed Thursday

Twinky Shenanigans

Posterior and Overhead Shoulder Stability

Man Makers and Dumbells

Man Makers and Dumbells for Mike Hull's Birthday

Warm Up/Skill work 15 Man Makers 

WOD

5 Rounds for load of:

• 5 DB Deadlift
• 5 DB Hang Cleans
• 5 DB Push Presses
• 5 DB Squats

Increase the load each round. Rest as necessary between rounds.

Compare to Jan.2011 May 2010

CF video:Josh Everett 50-70-90-90-100lbs , Rob Orlando 65lbs, 75lbs, 85lbs, 95lbs(f), 95lbs(f)

HAPPY BIRTHDAY MIKE HULL!

What's New On Our Nutrition Blog

Do you know about our Nutrition Blog????  Click on the link in our left side bar, "NUTRITION", for some great recipes, nutrition information, healthy eating guides, personal experiences, challenges, etc.

Here's the latest post...

 

Don't be fooled by the ever-increasing volume of processed gluten-free goodies on your grocery store shelf! In a world of mass manufactured food products, getting back to basics and cooking real food with and for your children is the most important thing you can do for your family's health and well-being. It can be overwhelming when thinking about where to begin, but with tasty kid-approved recipes, lunch boxes and projects that will steer your child toward meats, vegetables, fruits, nuts and healthy fats, Eat Like a Dinosaur will help you make this positive shift.

With an illustrated children's story describing the paleo diet, and colorful, mouthwatering photographs of recipes without grains, dairy, soy and refined sugar, this book is written for children. For those with food allergies, the top 8 allergens have been visually marked on each recipe for children to self-identify recipes that may contain eggs, nuts, fish, or shellfish.

Parents needn't panic! Details on the tools and products your family needs to get started have been provided, as well as an assortment of tips to help you along the way. Eat Like a Dinosaur will inspire your entire family to shop for new ingredients and get into the kitchen together. Let Matt and Stacy, the Paleo Parents, show you how to make the transformation in your family's life. With positivity, practicality and an appreciation for the fact that even the healthiest children sometimes want cupcakes and chicken nuggets—this book simply provides healthier ways to give kids the foods they love.

BOOK REVIEW RIGHT FROM THE CHILD'S MOUTH:

Eat Like a Dinosaur Review by Brooke

We want to send a HUGE thank you out to my cousin Brooke for taking the time to review another Paleo book. Brooke and I read Eat Like a Dinosaur together, and then she read it again a few times on her own. After we read the story together, we then looked at all the delicious recipes in the book, and we were both drooling over them!

Brooke really loved the story in Eat Like a Dinosaur. She immediately made a connection to the characters in the story, and understood the underlying message. Bill and I got the chance to test out one of the recipes from Eat Like a Dinosaur before the book was released. To view our review of the book and that recipe, click here.

And now, for my unbelievably precious cousin Brooke with her unrehearsed review! Thanks Brookie!! We love you!

Click here to order your copy today!

Posterior and Overhead Shoulder Stability

WOD

Bench Press -Dynamic Effort (DE) 8 sets of 3 reps
                 -45-65% 1RM/under speed

Then,

5 rounds for time of:

50 feet barbell Overhead Walking Lunges -45# M/33# W
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

                                                            Compare to March 2007 and Jan 2009

WOD Demo at R.A.W. Training - video [wmv] [mov]

 

Benefits of Dynamic Effort Training

• Increased maximal strength
• Improve the rate of force development
• Improve explosive strength

Dynamic effort lifts involve moving a submaximal weight with maximal speed.  The percentage of your 1RM used for dynamic effort workouts depends on how trained and experienced you are with the dynamic effort method.

With this method of strength training, as with all methods, lifters should keep good form for maximum results and safety.

Example of a dynamic effort set:  Bench Press 8 x 3.  Lower the weight quickly to right above the chest, reverse directions and press it to lock out as fast as humanly possible. 

Increasing weight is not as important as increasing speed and rate of force development.

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If you could design your own, perfect workout what would it look like? Long or short? Light or heavy? Chipper or 3 rounds for time?  Would it have rests built in (a la FGB) or would it be a head-to-head race?  What would it include? Thrusters, wall balls, and burpees?  Nah. How about rowing and front squats? (even worse) Possibly heavy-a** snatches and high box jumps?

Twinky Shenanigans

WOD

Box Squats -Dynamic Effort (DE) 8 sets of 3 reps
                 -45-60% 1RM/under speed

Then,

For time:
Run 800m
  10 rounds of the couplet:
     Knees-to-Elbows - 10 reps
     Hug-a-Twinky (reverse-hypers) - 10 reps
Run 800m

Dynamic Effort Training - Lifting a non-maximal load as fast as possible.  The weight shouldn’t be heavy and should move explosively.

This training is done for low reps per set so as to promote the most explosive power possible. One of the other great benefits of DE work is that it allows for form practice. As the weight is drastically reduced technique is easier to build and maintain. The goal is to move the weight as quickly as possible, but with perfect form. Fast and sloppy doesn’t do much good and is a big injury risk.

The Dynamic Effort day is not used to develop maximal strength, but to increase force production and explosive strength. By training at 45-65% and using compensatory acceleration, the athlete will become more explosive. Using compensatory acceleration (pushing as hard and as fast as one can during the concentric phase of the lift) allows the athlete to push maximally against sub-maximal weights. Thus an athlete that can back squat 300lbs. using 180lbs (60%) can produce 300 lbs. of force as long as they concentrate on accelerating the bar. The training of force development is imperative in order for an athlete to achieve their potential.

What a bunch of twinky-huggers!

Maybe going out on a limb here, but it would appear Sara is QUITE excited to see the contraband bands make a guest appearance, today.... 

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We have a lot of traveling CrossFitter's who come through our gym and take a lot of pictures of our equipment, gym set-up, ask about our training and schedules, and they take those ideas back home to utilize.  That's one of the great things about CrossFit.  The open-source model and sharing of ideas.  If you travel and see something really cool, be sure to bring the idea back home.  I got our personal small whiteboards idea from another gym.  There's a CF gym out there that has a jeans exchange box in their women's restroom - what a cool idea!

What Did You Get Stronger At Today?

Layin' It On the Line
crossfitlisbeth.com

I can’t make you a better athlete. I can’t make you skinny. Or fat. I can’t make you a better person. I can’t make you a better friend, a better lover, a better mother or a better father.

I can’t make you run or row or front squat or L-sit or do handstand push-ups.

I can’t make you do anything.

You are the person with the power. The person with the choices. The person who makes the decisions. Only you can make you do anything.

All I can do is provide expert instruction, an outstanding facility, a phenomenal community, and an accepting atmosphere where it’s safe to f*** up and try again.

And results. Lots of results if you’re willing to work for them.

You have to decide if you’re ready to accept that challenge. You have to decide if you have a warrior’s soul, if you’re a CrossFitter.

I am a CrossFit coach. I am a CrossFit affiliate.

What are you?

------

Who's watching the CrossFit Games Regionals competitions in South East, South Central, and Canada West this weekend and being INSPIRED and AWED?  Anyone you're rooting for?

Saturday 5-Rounder

WOD - Brought to you by Ben Jaffe....

5 Rounds For Time:

• 400m Run
• 50 Double Unders
• 25 Pushups
• 25 Pullups

--------

If you could only perform five exercise movements for the rest of your life, which five would you do? (Assuming your goals are general health, fitness and longevity, and not a specialized sport).

Annual Skill Testing Day!

WOD

Individual Tasks in One Minute:

• Muscle Ups -10 M/5 W
• Max Double Unders -minimum 75
  
• Chest-To-Bar Pullups -30 M/20 W
• Handstand Pushups -20 M/10 W
• Max Rope Climbs -20' (min. 3 in 90 sec.)

Weighted Lifts max consecutive reps of each:
(minimum 5)

• Deadlift -315# M/225# W
• Thrusters -155# M/105# W
• Clean and Jerk -185# M/115# W                         Compare to Jan. 2011
• Snatch -135# M/95# W

Weights and reps listed are minimum expectations for competitive athletes. This is the last time these standards will be the minimum expectation for those athletes.  We will see baseline go up the next Skill Test day.

All others, use this as a test of where you are with these movements.

Make Up Thursday

"Angie"

Back Squat 5x5

Run 10k

We had some hardy souls brave the snow, rain, and mud (and cranes!) today, to make up the run they missed yesterday!  Congrats to Craig, Heather, Sarah, Karry, Rebecca, Sara, and Zach!!!

"An adventurous 10k today. Rain, a crane that scared the crap out of me twice, a minor altercation with barb wire, mud, mud, & more mud, and finally sunshine! Good times were had!" -Karry

10k!

WOD

• 10k Run For Time!

Scales:
10k Row
5k Run/5k Row
5k Run OR Row
Run for time, not distance

                                                           Compare to March 2011

Birthday Back Squats

WOD

For Load:

• Back Squat (high bar focus)
  

           5-5-5-5-5

Compare to Oct 2011, Nov 2009

The high bar back squat has a few hallmarks that will help you identify it:

• The bar is carried just behind the neck on the trapezius muscles.
• The torso remains rather upright throughout the movement.
• Arms are held in a neutral position and the thumbs grip the bar.
• The knees come to a point in front of the toes and the shins will be well past vertical at the bottom.
• The quadriceps are the dominant muscles driving the squat.
• The full range of motion is usually several inches below parallel.

In the high bar back squat, the most common location to set the bar is right on top of the trapezius muscles. This position is known as high bar placement and the decision to keep the bar there will directly influence how the squat will be performed. A high bar back squat is often referred to as an Olympic squat and, in keeping with its name, is the preferred squatting style for many who practice Olympic weightlifting.  The bar needs to stay in balance over the middle of the foot. In a high bar squat, the torso will remain quite upright throughout the movement and the knees will come to a position in front of the toes at the bottom. The lower back is held in extension to avoid injury and maximize force transfer while the arms are held in a neutral position and the thumbs are wrapped around the bar. This posture keeps the bar in balance and also dictates what musculature is emphasized during the squat. A high bar squat relies heavily on the quadriceps to extend the knee and the gluteal muscles to extend the hip. The hamstrings and adductors, while involved during the movement, are not considered the prime movers of this exercise.

Happy Birthday, Mike Ray!

Happy Birthday, Methy!!!

ANGIE

CrossFit Benchmark WOD - "Angie"
For Time:

• 100 Pullups
• 100 Pushups
• 100 Situps
• 100 Squats

"Angie", Chris Spealler ...[wmv][mov]                    Compare to January 2011

Shoulder Safety in Pushups:

Tuck Your Elbows and Retract Scapulas. Easier on your shoulders. Keep your elbows at a 45° angle to your body during Pushups.

Tighten Mid-line - Draw in abs and squeeze glutes.  Straight line from shoulders to ankles. Avoid any hyper-extension of your lower back.

'CrossFitters Get Strong' Power Lifting Seminar

Big thanks to Jesse Ward, Abi Grove, and Justin Randal for flying (US Airways to Flagstaff! ugh.) down here and improving our power lifts and coaching eye on the bench press, box squat, deadlift, and goodmorning!

We had a great weekend of getting to know our posterior chain INTIMATELY!

Thanks, also, to the East Valley CF crew for coming up and hanging with us!

CrossFitter Gets Strong On Her Birthday

Happy Birthday, Tara!!!

Tara got to lift heavy sh** for her birthday, today!!!

Holbrook

CrossFit Hero WOD - "Holbrook"

10 rounds, each for time of:

• 5 Thrusters -115# M/80# W
• 10 Pullups
• 100m Sprint

Rest 1 minute between rounds.

Post fastest and slowest rounds.                                       Compare to Feb 2011

Josh Everett 0:35-0:46, Kristan Clever 0:41-0:48 (80lbs), Rebecca Voigt 0:49-0:53 (80lbs), Pam Eamranond 0:55-1:31 (80lbs).

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

 

Thanks for visiting from CrossFIt Cedar Park Tracy! 

Welcome to CrossFIt Flagstaff Megan and Justin!

What did you miss this week?

Shoulder Press

Elizabeth

Michael

Happy Birthday George!
 

NO CLASS

REMINDER:  NO CLASSES at the gym this weekend.

CrossFitter's Get Strong seminar will be held both Saturday and Sunday, instead.  This is open to EVERYONE!  Come and join in and educate yourself and get some professional coaching on your heavy lifts!  There are still openings left, register on the CrossFit Flagstaff Seminars tab.

Michael

CrossFIt Hero WOD

"Michael"

3 rounds for time of:

800m Run
50 Hip Extensions
50 Abmat Situps 

In honor of Navy Lieutenant Michael McGreevy,
30, of Portville, NY, who was killed in Afghanistan June 28 2005.

 

 

 

Compare to April 2008, Oct 2010, Nov 2011

Joe and Erica visited today from CrossFit Fenway!

Life Outside the Box

Click here to read about what Bruce does when he's not at the gym.

Elizabeth

CrossFit Benchmark WOD - "Elizabeth"

21-15-9 reps rounds for time of:

• Clean - 135# M/95# W
• Ring Dips 

Compare to April 2008 and Jan. 2012

Thank you Robert for visiting us from CrossFit Northwest Tucson 

The "Simple" Press

WOD
For Load

• Shoulder Press

             3-3-3-3-3 Rep Rounds

Compare to April 2008

Instructional Videos on the Press:
Basic Setup, Press Hand Position, Press Review, Weighted Press

Cash Out 

• Sandbag Zercher carry, 200m (pick your weight, as heavy as you can go)

Welcome to CrossFit Flagstaff Amy K. and Ryan!

Welcome back David W.

Thanks for visiting from Payson, Ben Lee.

 

 

Sunday Free Form Gym

Figuring Out What NOT to Do  By: CrossFit Lisbeth

Figuring out what not to do: that’s a skill too. Something we forget about the importance of focus selection in our rush to do so much. And sometimes, that lesson takes a lifetime to learn.

I remember, soon after college, excitedly telling my sister about some saying like “Life is decided by what you do, not what you don’t.” I expected some big smile and nod of agreement. Instead, she turned to me with that special look — you know the one reserved for wayward puppies, or Grandpa when he has food on on his chin at Sunday dinner. “Lis,” she said, doling out the words like medicine crushed up with applesauce on a spoon, “That’s not you. You will try to do everything. The key to life, for you, is going to be deciding what not to do.”

As much as I hate to admit it, my sister was right. Have to guard against that Pacman attitude daily. Have to figure out what I should not do today, and what I should focus on instead. This is hard because, you see, all the candy in the store looks good. Whether I’m in the gym or the bookstore or at work, everything looks fantastic and I want to try it all, do it all, be it all.

Maybe that’s you too. Everything in the gym looks like fun, everything needs work, and you’re going to get stronger, faster, more agile all in one day. Or you’re the coach and you’re going to fix all 14 things wrong with that squat in 15 minutes.

Whoops. No, you’re not. Refocus. What to do. What not to do.

Stop. Think about it. Pick one thing to improve today. Work on it.

Breathe.

The gym will be there tomorrow. Improvement is a multi-step, multi-day, often multi-year process. And so it will be for your entire life, if you’re lucky.

Decide: What to do. What not to do. At least for today.

CrossFIt Lisbeth

 

April Free Saturday

"Joey" 

21-15-9 rep rounds for time:

• Broad Jumps
• Thrusters -45# M/33# W
  
• Pullups

Scott promised to do 1 Burpee for every new person at Free Saturday. How many did you do Scott?

200m Sprints

WOD -

• 6 x 200m Sprint

1 minute rest between sprints

 

 

Katie Slade got her 1st Handstand Pushups today! Congratulations!

Make up what you missed

Deadlift


Quarter Gone Bad

Hang Power Cleans

Hang Power Cleans

WOD -

Hang Power Clean

• 1-1-1-1-1-1-1 reps

Cash Out - 100 yard Farmer Carry - Pick your own weight but MAKE IT HEAVY!! OH YEAH!!

Compare to Jan 2011, Sept 2009

 

 

HAPPY BIRTHDAY RYLAND

and HEATHER B.

 

Photo Album Link Repaired

Here is the April Fool's Weightlifting Meet photo album,
now accessible and also in our Flickr photo album list in the right sidebar of our website.

"Quarter Gone Bad"

"Quarter Gone Bad"

5 rounds for total reps of:

• Thruster, 15 seconds -135# M/95#W

Rest 45 seconds

• Weighted Pullup, 15 seconds -50# M/35#W

Rest 45 seconds

• Burpees, 15 seconds

Rest 45 seconds

Post total reps for all 5 rounds.

Compare to April 2008

Lifting Heavy Things

WOD 

Deadlift

1-1-1-1-1-1-1

Cash Out:

NOT for time 30 GHD Situps & 30 Hip Extensions

We warmed up with some deficit deadlifts today.

 

HAPPY BIRTHDAY HEIDI AND CULLEN!!!

Easter Sunday Constructive Free Form Gym

Soakin' up the sun while gettin' their reps in this beautiful Flagstaff morning!