Register For Upcoming Events

CrossFit Flagstaff Store

Blog powered by TypePad

Kids Class Cancelled - Thursday, July 9

There will NOT be a CrossFit Kids Class on Thursday, July 9. Kids classes will resume as scheduled on Tuesday, July 14.

EVA

CrossFit Benchmark WOD - "Eva"IMG_3368


5 Rounds for Time:
  
        
IMG_3359 IMG_3339 IMG_3354

10k Trail Run

WODIMG_3307

For Time:
  • 10k Trail Run
 
Great Basin Qualifier Highlights...[wmv] [mov]

IMG_3282
IMG_3246 IMG_3256 IMG_3259 IMG_3261 IMG_3273 IMG_3264 IMG_3251

































CrossFit Total

WOD IMG_3242 CrossFit Total


Best of 3 separate attempts for a 1 rep max of each exercise.
  • Back Squat
  • Shoulder Press 
  • Deadlift 

Compare to June 2009

Congratulations on all the new PR's today. Nice Work!!
IMG_3149 IMG_3182 IMG_3232 IMG_3238 IMG_3198 IMG_3179
  

2007 CrossFit Games Hopper WOD

2007 CrossFit Games Hopper WOD (video)

For Time:IMG_3143
1000m Row

Then,
5 Rounds of:
  


IMG_3136
  

Happy Independence Day!

IMG_3130 Steve's July 4th WOD

"Dirty Dozen"

25 Walking Lunge steps
20 Pull-ups
50 Box jumps,
20" box
20 Double-Unders
25 Ring Dips
20 Knees to Elbows
30 Kettlebell Swings,
2 pood M/1.5 pood W
30 Sit-ups
20 Hang Squat Cleans,
Dumbbells-35 lb.M/25 lb. W
25 Hip Extensions
30 Wall Ball shots,
20 lb.M/15 lb. W
3 Rope Climb ascents                                
                                          Compare to October 2007 and  November 2008
  IMG_3114IMG_3076

IMG_3087 IMG_3091 IMG_3090 IMG_3092 IMG_3093 IMG_3126 IMG_3089IMG_3084 IMG_3103 IMG_3116 IMG_3119 IMG_3124 IMG_3133

IMG_3121
HAPPY 4th of JULY!!!!

Ramstein

WOD -courtesy CrossFit Ramstein
"Ramstein" For Time:
IMG_3070
500m Row
  25 Pullups
  20 Kettlebell Swings
-1.5 pood M/1 pood W
  15 Overhead Squats
-65 lb. M/45 lb. W
  10 Burpees
400m Run
  10 Burpees
  15 Overhead Squats
  20 Kettlebell Swings
  25 Pullups
500m Row
IMG_3016 IMG_3038 IMG_3060IMG_3021

Some Things To Crow About!

CONGRATULATIONS, KATIE B.!!!!
IMG_2362IMG_2365
What a PROUD moment for this amazing woman!  Katie just graduated from the City of Flagstaff's fire academy, earning her a position with the city fire department.  She put out a TON of heart and guts and mental tenacity over these last 9 weeks.  We are proud to know you, Katie!  STRONG!

TEAM CROSSFIT FLAGSTAFF REPRESENTS AT THE NORTHLAND HOSPICE RUN!
Northland Hospice Run-1 IMG_2008
IMG_1963


*Amanda took the place of Mason so her time is actually under his name.

Laura took 6 minutes off her last year's race time!


Heart & Hard Work
by Frank DiMeo,
CrossFit Gulf Coast

I love working with people who don't know what "quit" means.

You can see it in a person's eyes when they go after a difficult task. You can hear it in their voice when they talk about it.

I don't mean people who are necessarily loud or boastful; in fact, they often say very little, but their words have a distinct conviction in them.

Recently, I had the privilege of starting to train a guy who had a near-fatal brain injury from an accident. Miraculously, he survived and is starting to put his life back together. Because of confidentiality, I cannot include any videos or photos of this person's training.

One of the main things he wants to do is get in good shape. He is consistently showing up for training and working extremely hard. We've had some things to work around, like balance issues, but he is able to do scaled CrossFit workouts, and he loves them!

It doesn't matter what the WOD is, he pays specific attention to how to do it correctly, then gives it his best. Olympic lifts, lunges, and wall-ball (among others) can be really challenging to a person with balance issues. We work slowly and patiently on the basics, then speed it up safely to perform the movements. Working in close proximity with physical therapy/sports medicine professionals is a great way to validate the "real-world" value of CrossFit training for all people.

I was blessed to be able to attend my CrossFit certification at the original gym in Santa Cruz, CA and learn directly from Coach Glassman in 2006. He stressed the functionality of CrossFit, and training for any contingency. I have seen this played out numerous times since then. Working with this dedicated guy (who knows he almost lost his life during his accident) is extremely rewarding.

For those who work the Warrior Transition Battalion, and other folks who are facing massive challenges daily, but meet them head-on and win, I commend you!

I am still amazed that I actually get to do this for a living. I love this stuff!

"AMEN!" -LISA RAY


UPCOMING RACE TO SIGN UP FOR:
Gview

Squats!

 WOD
IMG_2980For Load-

1-1-1-1-1 rep sets

1-1-1-1-1 rep sets

1-1-1-1-1 rep sets

Increase load each set through all 15 sets, understanding that each bar position gets stronger and more stable than the last.

Front and Back Squat video links courtesy Jon Gilson, Again Faster Mic'd Instructor Series.

IMG_2824 IMG_2828 IMG_2835 IMG_2829 IMG_2880 IMG_2925 IMG_2968 IMG_2944
IMG_2972

Fight Gone Bad!

 IMG_2822WOD

Fight Gone Bad! [wmv][mov]

3 rounds of:

                                                  Compare to November 12 and 13th, 2008.

In this workout you move from each of the 5 stations after a minute.The clock does not reset or stop between exercises. This is a 5-minute round from which a one-minute break is allowed before repeating. On call of "rotate", you must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your total points from all 3 rounds for a total score.

IMG_2787 IMG_2731 IMG_2805 

Welcome back, Mike O.!

IMG_2791 IMG_2761 IMG_2800 

IMG_2813 

BIG Congrats to Amanda today!  She did the CrossFit Flagstaff Affiliate Team Qualifier workout and killed it with a time of 26:30 as Rx'd.  Sadly, Ali is unable to go with us, but we are really excited that Amanda qualified and is able to go and be on the team!  Extra points for doing Fight Gone Bad afterward as her 2nd workout of the day and setting a new PR score!!!!

July Morning Class Time

REMINDER:  Starting Monday, July 6th, morning class will only be held at 8:00 a.m. for Open Gym time.


Drive the Hip

IMG_2729 WOD
Max Rounds In 20 Minutes of:

95 lb. M/65 lb. W


CrossFit Educational Videos:
Core to Extremity Violation, Pat Sherwood ...
[wmv][mov]
Sumo DL High Pull, Level II Seminar ...[wmv][mov]

IMG_2547 IMG_2676 IMG_2674 IMG_2628 IMG_2654 IMG_2546 IMG_2640 IMG_2669 IMG_2549

Injury and why I love CrossFit.

-Eileen Schreiber

So........ I got hurt. I jumped too high, didn’t make it, fell backwards, and broke that fall with two hands behind me. It’s been over a week and I’m just now feeling OK about bearing load – meaning, holding the blow dryer without pain, or pulling off my bra, (OUCH), and I still shake hands like a total wimp.

Thank goodness it’s nothing that a little time won’t heal.  This is not being really “HURT”.

But getting injured in any way made me think a lot about CrossFit, and why I love it so much.

Nobody pushed me to jump that high. I tried it on my own.  Nobody stood next to me, subtly asking me to feel like a wimp or a pussy if I didn’t go for it.  The box was there.  And so were lower ones. The only reason I tried to jump that high is because I wanted to.

Since I’ve been hurt, I’ve kept going to CrossFit.  I can’t use my hands.  Period.  And it’s OK.  Again, nobody treats me worse because I can’t do what they do.  I just do something else.

If our CrossFit were a place where I felt like I was constantly being pushed from the outside..if I felt like someone was treating me like I have to always go one step father or harder to be worthy , I would never come back.

I love our CrossFit because the challenge is ALWAYS there.. the competition is ALWAYS in front of me.. the people who can do it all as Rx’d are working out next to me…so the opportunity to push harder, do it faster, bear more load,  is omnipresent. 

But the only one who EVER puts the pressure on to take it on.. is me. 

Intro to Intensity, Greg Glassman...[mov][wmv]

Monday's Partner Workout

IMG_2538IMG_2486IMG_2501IMG_2489IMG_2484 IMG_2504IMG_2521IMG_2514Welcome to CrossFit Flagstaff, Gabe

IMG_2534 IMG_2536

Welcome Back, Katie B.

Sunday Sunday Sunday

Buy In:IMG_2475

  • 15 Pushups
  • 15 Ring Rows 
  • 15 Wall Squats 
  • 800m Run 
WOD:
  • 20 Tire Flips
  • 25 Ring Pushups 
  • 50 Pullups 
  • 25 Ring Pushups 
  • 20 Tire Flips 
Cash Out:
  • 25 GHD Situps
  • 25 Back Extensions 
 

IMG_2464 IMG_2458 IMG_2474 IMG_2467 IMG_2461  
 
  

Cullen's Saturday Crew

Buy In:IMG_2455


WOD:
   3 Rounds for Time:
Cash Out:

IMG_2418 IMG_2448 IMG_2397 IMG_2416 IMG_2405 IMG_2398IMG_2400

   Welcome back, John.

IMG_2441 IMG_2411
Welcome to CrossFit Flagstaff, Ron.

Mary

074

Pistols, Part I (Adrian Bozman) ...[wmv][mov]
Pistols, Part II (Adrian Bozman) ...
[wmv][mov]
Pistols, Part III (Adrian Bozman ...
[wmv][mov]

For those who really don't have pistols, they can single-leg squat to a high box.  However they do it, they need to stay on their heels.  NO knee problems as a result of going deeper than capable.  Start shallow and build the capacity.
012023













021














026














070072

Trail Run

YosemiteRun Buy In:

2x Max Pushups

WOD:
  • 5k Trail Run
(McMillan Mesa Trail to Buffalo Park, run half of the Buffalo Park Loop and run back to start) 

IMG_2315 IMG_2316
Run, Hike, Climb, Clean rocks, Squat outside, or Ride (maybe a Bier Bike?). Try something new, push yourself on something old and see if you've improved!
P1000114 P1000192P1000246 YosemiteCleans P1000248 P1000258 P1000154 P1000313
Faces in the photos:  Saul Jiminez, Mad Dawg Fitness, Susan Robinson, Fitness Beyond the Box.

Clean and Jerk Ladder

Buy In:IMG_2209

Back Squat
 5 - 5 - 5


WOD: Clean and Jerk Ladder
    1 Clean & Jerk (60k M/40k W) the 1st Minute,
    2 Clean & Jerk the 2nd Minute,
    3 Clean & Jerk the 3rd Minute, etc. 
    Continue as long as you are able. 

IMG_2148 IMG_2166 IMG_2073 IMG_2074 IMG_2075 IMG_2077 IMG_2079 IMG_2158 IMG_2157
Sarah B. got her 1st kipping pullups today!! Congratulations, Sarah!!

Thank you, Rip!

Big thanks to Coach Rippetoe and his staff for coming out to Flagstaff and coaching the Barbell Lifting cert here in our gym!  Thanks, also, to all those who attended the cert - some from across the United States!

IMG_1706


More photos posted in this past weekend's blog post below!

Lunge, Run, Lift, Repeat

Buy In:IMG_2054

   2x Max Reps to Failure (rest between sets)

WOD:
5 Rounds for Time:
  • 10 Lunges Each Leg
  • 200m Run 
  • 15 Light Deadlifts (135 lb. M/95 lb. W) 

  IMG_2005 IMG_1994 IMG_2026 IMG_2029 IMG_2000 IMG_2034

Snatch and Pullups

Buy In:IMG_1988

Overhead Squats
   15 - 15 - 15 

WOD:
10 - 8 - 6 - 4 - 2 rep rounds for time:
  • Snatch (40k W/ 60k M)
  • Chest to Bar Pullups 
Instructional videos:
 
IMG_1758 IMG_1809 IMG_1867 IMG_1883 IMG_1918 IMG_1826 IMG_1945 IMG_1966
  

Barbell Lifting Cert

This weekend, CrossFit Flagstaff had the privilege of hosting Coach Rippetoe and his staff in coming out and teaching the heavy lifts for the CrossFit Level 1 Barbell Cert.

Barbell Positioning, Mark Rippetoe ...[wmv][mov]
Popular Biomechanics, by Mark Rippetoe -CFJ article

IMG_1502

IMG_1485 IMG_1488
Introduction to the Bench Press, Part I, Mark Rippetoe...[wmv][mov]
Introduction to the Bench Press, Part II, Mark Rippetoe...[wmv][mov]

Bench Press: Arch, Mark Rippetoe ...[wmv][mov]
Bench Press Basic Setup, Mark Rippetoe...[wmv][mov]
Bench Press Body Position, Mark Rippetoe...[wmv][mov]

Bench Press: Feet, Mark Rippetoe ...[wmv][mov]
Bench Press Levers, Mark Rippetoe...[wmv][mov]

Spotting the Bench Press, Part I, Mark Rippetoe...[wmv][mov]
Spotting the Bench Press, Part II, Mark Rippetoe...[wmv][mov]


IMG_1402 IMG_1407 IMG_1443 IMG_1450

IMG_1439  
Back Squat Geometry Part 1,Rippetoe (preview to CFJ video)...[wmv][mov]
Back Squat Geometry Part 2 -CFJ video
In the Gym with Coach Rip ...[wmv][mov]
Introduction to the Low Bar Back Squat, Mark Rippetoe ...[wmv][mov]
Low Bar vs. High Bar Squats, by Mark Rippetoe -CFJ article
Going Deep, by Mark Rippetoe -CFJ article
The Slow Lifts 2:  The Squat, Coach Rip -CFJ article
The Squat:  All About Hips and Knees, Mark Rippetoe -CFJ Video
Active Lumbar In the Squat, Mark Rippetoe -CFJ Video

IMG_1523 IMG_1531 IMG_1581 IMG_1526 IMG_1694 IMG_1536
Deadlift Alignment Part 1, Mark Rippetoe...[wmv][mov]
Deadlift Alignment Part 2, Mark Rippetoe...[wmv][mov]
Deadlift Anatomy, Mark Rippetoe...[wmv][mov]
Deadlift Arm Position Lecture Clip...[mov][wmv]
Deadlift Back Angle, Mark Rippetoe ...[wmv][mov]
Deadlift Setup, Mark Rippetoe ...[wmv][mov]
Deadlift Starting Angles, Mark Rippetoe...[wmv][mov]
Deadlift Starting Position Intro, Mark Rippetoe...[wmv][mov]
Scapular Finish for Deadlift, Mark Rippetoe ...[wmv][mov]
Cueing the Hamstring, Mark Rippetoe...[wmv][mov]
A New Rather Long Analysis of the Deadlift, Mark Rippetoe -CFJ article

IMG_1673 IMG_1642 IMG_1470

Power Cleans, Mark Rippetoe ...
[wmv][mov]

Press-Basic Positions, Mark Rippetoe...[wmv][mov]
Press-Hand Positions, Mark Rippetoe...[wmv][mov]
Press Instruction, Part I, Mark Rippetoe...[wmv][mov]
Press Instruction Part 2, Mark Rippetoe...[wmv][mov]
Press Instruction Part 3, Mark Rippetoe...[wmv][mov]
Press Posture Question, Mark Rippetoe...[wmv][mov]
Press Review, Mark Rippetoe...[wmv][mov]
Weighted Press, Part I, Mark Rippetoe...[wmv][mov]
Weighted Press, Part II, Mark Rippetoe...[wmv][mov]
Weighted Press, Part III, Mark Rippetoe...[wmv][mov]
The Press, Mark Rippetoe -CFJ article

All videos and articles courtesy CrossFit.com.

Pressing

WOD
 Complete As Many Rounds As Possible in 20 minutes:
IMG_1396

CrossFit Instructional Videos:
Bench Press: Arch, Mark Rippetoe ...
[wmv][mov]
Bench Press Basic Setup, Mark Rippetoe...[wmv][mov]
Bench Press Body Position, Mark Rippetoe...[wmv][mov]
Bench Press: Feet, Mark Rippetoe ...[wmv][mov]
Bench Press Levers, Mark Rippetoe...[wmv][mov]

Coach Rippetoe will be at the gym this weekend, teaching the Barbell Lifting Cert!  No regular classes this weekend!  HAVE FUN and GET LIFTIN'!!

IMG_1359 IMG_1374 IMG_1363 IMG_1365 IMG_1369 IMG_1353

Get Outside!

GET OUTSIDE AND PLAY IN THIS BEAUTIFUL WEATHER IN THIS BEAUTIFUL PLACE!
CIMG0627

DEAD WEIGHT!

WOD
Partner Up-
Fireman Carry your partner 200m, then switch
Piggy Back Carry your partner 200m, then switch
Dummy Drag your partner 100m, then switch

IMG_1350 Rest, then:

For Max Load:

  • Deadlifts

          1-1-1-1-1-1-1 rep rounds

IMG_1255IMG_1312 IMG_1313 IMG_1233 IMG_1265 IMG_1274 IMG_1216 IMG_1324 IMG_1283 IMG_1302 IMG_1303 IMG_1339 IMG_1346 IMG_1270 IMG_1320 IMG_1332

Run! Jump! Run!

WOD
Snatch at 75% 1 RM
3-3-3-3-3

IMG_1249 Rest, then-

For Time:
800m Run
  20 Box Jumps
400m Run
  20 Box Jumps
200m Run
  20 Box Jumps
100m Sprint

IMG_1146 IMG_1147 IMG_1182 IMG_1173 IMG_1191 IMG_1126 IMG_1132 IMG_1178

Robin - Thanks for your inspiration!

IMG_3176 IMG_6036 IMG_3217
Robin was interviewed on CrossFit Radio!!  Robin, thank you so much for all your encouragement, support, and passion you give to CrossFit Flagstaff and CrossFit as a whole.  You have inspired a lot of people by what you have accomplished and the help you have given.  Your courage in competing in the Great Basin Regional Qualifiers for the CrossFit Games really inspired a lot of people!

To hear Robin's interview, click here.  If you don't want to listen to the whole radio show, you can scroll to about 1/3 of the way through the program to find Robin's interview.
IMG_2335 IMG_1750 IMG_1063  

REMINDERS FOR UPCOMING EVENTS

 Saturday, June 27, 2009

REGISTER FOR THE NORTHLAND HOSPICE RUN - Deadline, this Friday, June 19!

Laura has posted a sign up sheet at the gym.  For those who have already registered, please bring in your registration fee as soon as possible!  P6280571

The Northland Hospice Run or Walk 5K/10K will wind you through the streets of downtown Flagstaff. You will loop through historic downtown passing shops and restaurants before heading into scenic neighborhoods. Both the 5K and 10K will take you onto the Flagstaff Urban trail system for a portion of the race. After the race there will be a pancake eating contest as well!  Let's represent CrossFit Flagstaff!  This will be our second year in this race!

Friday, Saturday and Sunday, July 10-12

REGISTER TO SPECTATE AND SUPPORT CROSSFIT FLAGSTAFF AT THE 2009 CROSSFIT GAMES!

The 2009 CrossFit Games are soon upon us. If you are among the many amazing folks who are coming out to watch the action and support our Affiliate Team and Lisa, you need to get registered!

Spectator Event Fees:
3 Day Pass (Purchased in advance online) - $30
3 Day Pass (Purchased at the event) - $60
1 Day Pass (Purchased at the event) - $20 per day
Children 13 years and younger attend for free.

For more in depth contact information and to pre-register as a spectator for this year's competition at the 2009 CrossFit Games, click here.

IMG_9529IMG_9502 IMG_9521

TARA                              KATIE                   ALI
TEAM CROSSFIT FLAGSTAFF!
IMG_9610 JUSTIN                CULLEN            CASEY

IMG_9607 IMG_9606

Whoa! NICE JUMPS!!

WOD
Find a max Box Jump height and go for 4 reps at that height.

3 Rounds of Max reps of:
   as many Wall Balls as possible (2 second pause means move on to pullups.)
   as many Pullups as possible (as soon as you come off the bar, rest.)

Rest 2 minutes between rounds.
Total rep count for score.

IMG_1122 IMG_1041
LOTS of great jumps and incredible height today!  "Hey, Aiden, reckon the adults have gone completely mad?"
IMG_1026 IMG_1024 IMG_1028 IMG_1069 IMG_1073 IMG_1074 IMG_1080
Oof!  Missed!   Maybe a bunny hop....nope, I'll one-leg it up... or fly?
IMG_1085 IMG_1086 IMG_1092 IMG_1097
Climb up?                 Pirouette?       Throw a fit?  AAAGH!  Just rip the offending plate off the top!
IMG_1113 IMG_1114 IMG_1050
Eileen really pushed her edges today!  Welcome back, Izzy!  Katie made a 41" jump!!

Leg Burner

Buy In - IMG_1010

  • 6 x 60m Sprints
WOD - 
   3 Rounds for Time:
  (6 minute cap)


IMG_0891IMG_0884IMG_0923 IMG_0935 IMG_0861 IMG_1008 IMG_0954 IMG_0970

Short Tasks!

190














152156
















158162
















164168
















172177
















178180

FREE SATURDAY - "Parenting 101"

BIG thanks to Cullen today for putting on a great event for the Free Saturday Group Workout!  He had a huge turnout and everyone had a great time learning functional movement and applying it to their workout!  Nice work, Cullen, and very creative workout theme!
IMG_0797
WOD
"Parenting 101" -Cleaning, burping, and floor wiping, 24/7!
As many rounds as possible in 24 minutes of:


IMG_0778 IMG_0777 IMG_0779 IMG_0790 IMG_0789 IMG_0774

IMG_0791

Kelly

IMG_0757 CrossFit Benchmark WOD - "Kelly"
5 Rounds for Time of:


Demo Video of "Kelly"...[wmv][mov]                   Compare to February 2009.

IMG_0713 IMG_0737 IMG_0725 

IMG_0742

Overhead Squats

WOD -IMG_0692

Overhead Squats For Load:
  • 5 - 5 - 5 - 5 - 5



IMG_0584 IMG_0593 IMG_0603 IMG_0671 IMG_0585 IMG_0644 IMG_0686

Erin

CrossFit Hero WOD - "Erin"Erin

5 Rounds for Time of:
  • 15 Dumbbell Split Cleans - 40 lb.DBs M/30 lb. DBs W
  • 21 Pullups 
Dumbbell Split Clean - CrossFit Video  

Canadian Army Master Corporal Erin Doyle, 32, 
was killed in a firefight August 11th, 2008 in the 
Panjwaii District, Kandahar Province, Afghanistan. 
He is survived by his wife Nicole and his daughter Zarine.

IMG_0606

IMG_0548 IMG_0517 IMG_0568

Mid-Atlantic Regional Qualifiers Cont.

WOD:IMG_0492


#3  400m Run 
         21 OHS (95 lb./65 lb.) 
         21 Box Jumps (24"/20")
      400m Run
         15 OHS 
         15 Box Jumps
      400m Run  
           9 OHS  
           9 Box Jumps

IMG_0443 IMG_0427
Welcome to CrossFit Flagstaff, Mike.
IMG_0428 IMG_0431 IMG_0455 IMG_0449




 

FREE SATURDAY GROUP WORKOUT!

Come to CrossFit Flagstaff this coming Saturday, June 13th at 9:00 a.m.!  Bring a friend -or two!  Bring your KIDS!  CrossFit Flagstaff KIDZ 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 will be hosting 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 will vary.

IMG_5588


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.

IMG_5129


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.

IMG_5009

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 5 introductory private sessions scheduled at your convenience with a personal trainer prior to joining the group classes.  The second option is 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 and there is currently an On-Ramp course in session.  The next one will start in September. 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 through 5 private sessions.

IMG_6340

Please feel free to call if you have any questions.  928-607-6139

Mid-Atlantic Regional Qualifiers

IMG_0424 WOD
MidAtlantic Qualifiers:

#1  -2k Row for time

Rest, then:

#2  -3 rounds for time of:
10 Deadlift (275 lb. M/185 lb. W)
50 Double Unders

IMG_0389 IMG_0395 IMG_0386

IMG_0403

Open Gym Time Change

We have had an Open Gym time open on Tuesday and Thursday mornings at 6 a.m., with zero attendance.  We are going to go ahead and cancel that and, as of tomorrow, we will offer an 8 a.m. Open Gym time on Tuesday and Thursday mornings only.


Open Gym is a time in which all clients will be welcome to come in and do the WOD, work on a skill or focus, or make-up a prior workout.  The trainer will be available for guidance and coaching, but those going in to that class time should be aware that they may be more independent, so please respect the rules of safety, working mechanics with adherence to form and integrity to full range of motion. 

June 5th, D-Day. In Memoriam.

IMG_0367 CrossFit Hero WOD - "DT"

5 Rounds For Time of:
   12 Deadlifts
-155 lb. M/100 lb. W
   9 Hang Power Cleans-155 lb. M/100 lb. W
   6 Push Jerks -155 lb. M/100 lb. W

Compare to April 2009.

DT-th.jpg

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

IMG_0358 IMG00439 IMG_0364 IMG_0360IMG_0357

"Kicked Out of Dodge"

WOD
IMG_0350  
IMG_0341 IMG_0332IMG_0338
Matt looks like he may have been "Kicked Out of Dodge" by all those women!

HEY!  Don't forget to check in on our up and coming CrossFitters in the On-Ramp course!

You or Fran?

"Who's in Charge Here?"
from Motor City CrossFit

I was recently talking to one of our members and one of the things we talked about was her ‘inner demon’. Not sure if that is the appropriate term or not - but whatever, it is. This is the voice in your head telling you to pick up that bar when you aren’t 100% sure you’ll get it off the ground. Or to jump on the bar even if you not sure you’re going to get your chin high enough.

I found this conversation somewhat funny because just a few days back I received this email from one of our members. Everybody probably has a method to their madness…This is Jim’s.

When you are doing a tough MetCon WOD, who runs the show, your body or your brain? For example, you are halfway through your squats on the 18th round of Cindy and your legs are SCREAMING to your brain that they need a rest. Does your brain obey the commands of the legs? Or does your brain yell back, “SHUT THE @#*%-UP LEGS! I AM IN CHARGE HERE! I will tell YOU when you need a break, NOT the other way around!”

We have to realize that the screaming legs, loud mouth shoulders, and all other whining body parts that try to goat the brain into a rest are just ignorant lumps of muscle fibers that tend to greatly underestimate their own capacity. Think about all the times when your complaining body had just about convinced your brain that you can’t possibly do any more. Then something snaps you out of it, like JD yelling, “you only have eight OHSs left, just pound them out straight through” or “for the first time ever, you might have the chance to beat Carey in a WOD – hurry up!” Then instead of stopping, you actually find yourself speeding up! Your screaming body parts were wrong again.

So next time you are about to start a tough workout, why not have a little talk with the “Usual Suspect” body parts first. Make sure they know that your brain is in charge, and that they should keep their whiney comments to themselves.

IMG_0264 

Bill pulling through one more heinous pullup in Fran, telling his body who's in charge.

IMG_0330 CrossFit Benchmark WOD - Fran
21-15-9 Rep Rounds for Time of:

  • Thrusters -95 lb. M/65 lb. W
  • Pullups

Compare to February 2009.

"Heidi got 1st kipping today and integrated a few into Fran. Justin (previous PR 7:40, today 4:45!), Casey (from 6:07 to 4:48!) and Tara (PR'd last Monday at 6:57 and now 6:13 today!) PR'd as Rx'd Fran today.  All participants pushed intensity (Bruce 1st time as Rx'd) and left everything on the floor."  -Steve

Strong work, everyone!  Heidi, congratulations!

IMG_0301

IMG_0329 IMG_0295

Filthy Fifty

Buy In:

Snatch Balance
1-1-1-1-1 (to 1 RM)
 
Rest, then-
CrossFit Benchmark WOD - Filthy FiftyIMG_0231
  • 50 Box Jumps - 24" Box
  • 50 Jumping Pullups 
  • 50 Kettlebell Swings - 1 pood 
  • 50 Walking Lunge Steps 
  • 50 Knees to Elbows 
  • 50 Push Press - 45 lb. 
  • 50 Hip Extensions 
  • 50 Wall Ball - 20 lb./15 lb. 
  • 50 Burpees 
  • 50 Double Unders 

Compare to May 2009

IMG_0157 IMG_0152 IMG_0224 IMG_0210 IMG_0209 IMG_0163 IMG_0217 IMG_0148

Reconstructing Fran

IMG_0124 WOD
Low Bar Back Squat
(vid)
5-5-5 rep rounds for load

Rest, then-

3 Rounds:
43_06_slow_lifts 30 sec Thrusters
-95 lb. M/65 lb. W
30 sec rest
30 sec Pullups
30 sec rest

Try to beat "Fran" numbers (45 reps of each).

CrossFit Journal articles on low bar back squat:
The Slow Lifts (pdf article)
You Don't Know Squat Without an "Active Hip" (pdf article)
IMG_0083 IMG_0084IMG_0069 IMG_0071 IMG_0096 IMG_0076 IMG_0112 IMG_0108 IMG_0115

What Do We Do For Abs? Pull and Squat

IMG_0055 WOD
Clean and Jerk
   1-1-1-1-1 rep rds. at 85-90% 1RM
Front Squat
   3-3 rep rds. at same weight

Rest, then-

15-10-5-10-15 rep rds. for time of:

IMG_0012 IMG_0014 IMG_0040 IMG_0045

All In Perspective

IMG_2143

Maybe It’s Not Your Jeans; It’s Your Perspective
Written by Dani Dufrene, CrossFit Invictus

A couple months ago I set out to accomplish a goal. I wanted to go from #109 to #120. I believed that with  little extra mass I would be able to lift heavier weights and recover better from my work outs.  Although I have not yet hit #120, I did reach #116 and have felt a remarkable difference. That is not the point of this post, but important to note for the story to come. So that is 7lbs in approximately 8 weeks. Seven pounds may not seem like much for some, but my frame is rather small and all 7 of those pounds are very noticeable to me. They seem to have found a home in my quads, glutes and hamstrings. Not surprising given the CrossFit regimen. Now to my story…

A few weeks ago I went shopping with a girlfriend. The primary goal was to find some jeans because I only had one pair of pants that fit me. What I came to discover on that shopping adventure is that my body has changed drastically. The cap sleeved, frilly shirts that once looked so cute now looked ridiculous. And locating a pair of jeans that fit both in my thighs and my waist was not possible. I was very grateful on that day for my amazing girlfriend who has a healthy perspective on her own body image and had been down this road before.  After several failed attempts at finding a pair of jeans, she simply suggested that I find a pair that fit my thighs and have them altered to fit in the waist. As for the cap sleeved frilly shirt, well she said say goodbye and find a new style. Her point was simple, it wasn’t the jeans; it was my  perspective. My body had changed and rather than fight it I needed to embrace it and adapt.  So I did. I located shirts that didn’t make me feel like the Hulk or Linda Hamilton and I purged my closet of anything that no longer flattered my body in its current state.

 If I had gained 7lbs because I sat on the couch gorging myself, that would be a completely different story. Not the case. The jeans didn’t fit me because I had gained muscle mass in my legs and my booty. At that moment I had to make a decision, I could accept the fact that my body had changed and alter my attire or sacrifice my strength and muscle so I could fit into a certain pair of jeans or rock a frilly shirt. To me the choice is a no brainer. I understand that isn’t the case for many women, but I challenge you to  challenge your perspective.

I write this post because I know that women torture themselves on a daily basis about their bodies.  If you are eating well, CrossFitting regularly and being active and your quads happen to get bigger or your booty grows, I challenge you to embrace it. Adapt your clothing, not your lifestyle. Don’t sacrifice your health and strength for vanity. You can have both. You can be strong and beautiful. You just have to change your perspective. Beautiful might look a little different than it once did.

IMG_2167

CrossFit Total -and Antics

IMG_9990 WOD
CrossFit Total  (click link for free CrossFit Journal article)

Best of 3 separate attempts for a 1 rep max of each exercise.
  
Remember the May Monthly Challenge?  The bar was set, and RAISED.  AWESOME work was put out on the workouts through May and the progress shows!
Compare to May 2009.
IMG_9916IMG_9901 IMG_9918 IMG_9940
IMG_9958 IMG_9899 IMG_9942 IMG_9943IMG_9985 IMG_9988 IMG_9984
 
and...the ANTICS!  They crack themselves UP!

REMINDER...New Class Times

Starting Monday, June 1-July 3,we will be offering the new client On-Ramp class at 6 a.m. Monday, Wednesday, and Friday.  

The 6 a.m. time on Tuesday and Thursday will be Open Gym time in which all clients will be welcome to come in and do the WOD, work on a skill or focus, or make-up a prior workout.  The trainer will be available for guidance and coaching, but those going in to that class time should be aware that they may be more independent, so please respect the rules of safety, working mechanics with adherence to form and integrity to full range of motion. 

We will now be offering a 7:00am class Monday through Friday in place of the 9:00am class.


There has been some interest expressed in a later class time on Saturday and Sunday.  The requirement for a class is that it consistently draws 5 or more people to be viable.  We are changing the 9:00 a.m. weekday class to 7:00 a.m. because there are less than 5 people nearly 90% of the time lately.  If there are more people who would attend the weekend classes at a later time, and we have an instructor willing to teach at a later time, we would be willing to change it, but we will only offer one class per day on the weekends.  Let us know.

O-course!

099














004017
















025019
















034048
















073059
















098040

Choose Your Super Hero

WOD - Super Hero Series

Choose your Super Hero and complete as many rounds as possible in 20 minutes

IMG_9789 IMG_9692 IMG_9704 IMG_9708
Catwoman                        Batwoman                        Ghost Rider

IMG_9696 IMG_9707 IMG_9699 IMG_9710
Ironman                       Wonderwoman       Superman          Ultimate Fighter

IMG_9702 IMG_9705
Hulk                                                       Wonderwoman

IMG_9740IMG_9726IMG_9712