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Run. And Run Again. And then, Again. Oh, and Once More.

WOD
4 Rounds, Each for Time of:

• 800m Run (vid 2)

Rest as needed between rounds.

Compare to April 2008.

Endurance running pro, Brian MacKenzie, will be coming to Flagstaff August 30/31 for a CrossFit Running and Endurance Cert, and then a 1-day POSE Running Seminar on September 1st.  Be sure to attend and be videoed, critiqued, and learn how to run more comfortably and efficiently, as well as how to use the high intensity, short-duration CrossFit workouts to train for long endurance events!

The stack of new floor mats came in handy today!  Phil wished he'd gotten there first.

Team "Elizabeth"!

CrossFit Benchmark WOD -"Elizabeth" -For 2

Find a workout partner that can Squat Clean about the same amount you can.
Team Completes:
42-30-18 rep rounds for time of:

• Squat Clean -135 lb. M/83 lb. W
• Ring Dips

Recommended Partitioning:
- for the cleans - alternate with your partner every 1 or 2 reps
- for the dips - alternate with your partner every 5 reps

Free Saturday, Skills and Drills

Yay, Burpees!!

WOD
For Time:

• 50 Burpees (vid 2)

Jump 1 foot above max reach each rep.

Rest, then:
Shoulder Press
1-1-1-1-1 rep rounds
Push Press
3-3-3-3-3 rep rounds
Push Jerk
5-5-5-5-5 rep rounds

SP-PP-PJ Comparison Vid
Functionality of the SP to PP to PJ Vid

Laura and Bruce both have a great Push Press!  The dip is straight up and down through the heels, chest, and hip, driving the bar off the body, into a strong overhead catch.  Nice work!!    

Murph

CrossFit Hero WOD -"Murph"

For time:
1 mile Run
   100 Pullups
   200 Pushups
   300 Squats
1 mile Run

Partition the pullups, pushups, and squats as needed. Start and finish with a mile run. If you've got a 20 lb. weight vest, wear it.

Compare to November 2007.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. Lt. Michael Murphy Awarded Medal of Honor

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Is this some demented relation of "Fran"?

WOD
Complete as many rounds in 20 minutes as you can of:

• 10 Thrusters -65 lb. M/40 lb. W
• 10 Pullups

Chris Spealer, of CrossFit Park City, does "Fran" in 2:05!

The circular "OPT" kip.

The "Regular" kipping pullup.

Going the Distance...

WOD

• Run 5k (in the snow today)

videos: Stride, Intro to POSE 1, Intro to POSE 2, Corrections

• OR Row 5k

videos:  Row Corrections (vid 2) (vid 3) (vid 4) (vid 5)

• OR Spin Bike for 45 min.

Post caption to comments...

REMINDER FOR MEMORIAL DAY FUNDRAISER REGISTRATION!

The time is quickly approaching for the 2nd Annual Trevor Win'E Memorial Day Fundraiser Workout!  This year we are teaming up with John Tuitele, from Strong Medicine CrossFit, to kick some serious butt in our fundraising and produce a bunch of teams!
See our Photo Album of the teams and members who participated last year, on the right side of this page.

We need teams and the military needs vests!  Sign up a team of 4 to participate in the Memorial Day Workout and raise money to buy cooling vests for the folks in the military!  Come one, come all!  We'll put you on a team if you don't have enough people for your own!  All comers welcome and encouraged.  This workout is completely scalable, as always.  Just come and have fun and raise some money for our military!

Trevor Win'E Memorial Fundraiser
click link for presentation

Date: May 26th, 2008- Memorial Day

CrossFit Affiliates, Fire, Police, and Military around the globe will come together to remember the fallen, and to support our sons, daughters, husbands, wives, neighbors, and friends who are in harm's way each and every day.

Four member teams will come together for the Trevor Win'E Memorial Day Challenge to participate in a team CrossFit style workout and donate. Each team entry fee -$200/team, $50 per person- pays for one cooling vest for folks on the front lines in Iraq or Afghanistan. This workout fundraiser is to support all heroes in our military. The event will be held at CrossFit affiliates around the world. CrossFit Flagstaff is joining in and we want lots of teams to participate in this event!

The team workout named "Trevor", on behalf of US Army SPC Trevor Wine'E (killed in action near Mosul, Iraq in 2004):

300 Pull-ups then,

400 Push-ups then,

500 Sit-ups then,

600 Squats

This is a timed team event, so these are accumulative reps to be completed by the team. Only two members of the team can be exercising at a time.

Watch the Video here for the "Trevor" Workout Demo executed by the CrossFit Santa Cruz Trainers.

Please take some time to visit these websites and learn more about Trevor Win'E and the Mist 'N Go Vests the fundraiser will earn for the military.

To Donate for this great cause without participating in the challenge, follow this link: http://www.active.com/donate/trevorwine 

Call Lisa for more information at 928-607-6139 or Register Here on your own.  If you do register your team on your own, please register as a team under the CrossFit Division and CrossFit Flagstaff affiliation and notify me that you did so and what class time you will be participating in.  If you are a fire department, then of course register as such, but include CF Flagstaff as your affiliation, and notify me of your registration, team, and time of competing.  Thank you!

The time is quickly approaching for the 2nd Annual Trevor Win'E Memorial Day Fundraiser Workout!  This year we are teaming up with John Tuitele, from Strong Medicine CrossFit, to kick some serious butt in our fundraising and produce a bunch of teams!
See our Photo Album of the teams and members who participated last year, on the right side of this page.

We need teams and the military needs vests!  Sign up a team of 4 to participate in the Memorial Day Workout and raise money to buy cooling vests for the folks in the military!  Come one, come all!  We'll put you on a team if you don't have enough people for your own!  All comers welcome and encouraged.  This workout is completely scalable, as always.  Just come and have fun and raise some money for our military!

Trevor Win'E Memorial Fundraiser
click link for presentation

Date: May 26th, 2008- Memorial Day

CrossFit Affiliates, Fire, Police, and Military around the globe will come together to remember the fallen, and to support our sons, daughters, husbands, wives, neighbors, and friends who are in harm's way each and every day.

Four member teams will come together for the Trevor Win'E Memorial Day Challenge to participate in a team CrossFit style workout and donate. Each team entry fee -$200/team, $50 per person- pays for one cooling vest for folks on the front lines in Iraq or Afghanistan. This workout fundraiser is to support all heroes in our military. The event will be held at CrossFit affiliates around the world. CrossFit Flagstaff is joining in and we want lots of teams to participate in this event!

The team workout named "Trevor", on behalf of US Army SPC Trevor Wine'E (killed in action near Mosul, Iraq in 2004):

300 Pull-ups then,

400 Push-ups then,

500 Sit-ups then,

600 Squats

This is a timed team event, so these are accumulative reps to be completed by the team. Only two members of the team can be exercising at a time.

Watch the Video here for the "Trevor" Workout Demo executed by the CrossFit Santa Cruz Trainers.

Please take some time to visit these websites and learn more about Trevor Win'E and the Mist 'N Go Vests the fundraiser will earn for the military.

To Donate for this great cause without participating in the challenge, follow this link: http://www.active.com/donate/trevorwine 

Call Lisa for more information at 928-607-6139 or Register Here on your own.  If you do register your team on your own, please register as a team under the CrossFit Division and CrossFit Flagstaff affiliation and notify me that you did so and what class time you will be participating in.  If you are a fire department, then of course register as such, but include CF Flagstaff as your affiliation, and notify me of your registration, team, and time of competing.  Thank you!

THRUSTERS

WOD
For Load:

• Thrusters

            1-1-1-1-1-1-1 Rep Rounds



The Thruster starts with a solid racked position.  Connected to the top of the shoulders, elbows forward of the bar, resting on a rigid structure.  Descending down into a squat that is past parallel, elbows still forward of the bar, chest up, weight in the heels, engaged in a solid platform.....

....from which to drive, explosively, transferring energy from the strength of the squat, power of the hip, through the body, into the bar, generating momentum on the bar, to float it off the body, into a strong overhead position.

Exactly.
Some caving of the knees occurs in his rise out of the squat, but Sean made such HUGE improvements in squat form today, this is really excellent.  Nice work, Sean, way to hang in there and keep working at it!

Free Saturday Workout!

Every Saturday is FREE! 
Come in and take a test drive!

Welcome to CrossFit, Forest Service Fire Fighters!