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
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.
WOD
1-1-1-1-1-1-1 rep rounds for max load
Post loads and bodyweight.
Rest, then:
Max set of Pullups and Max set of Ring Dips
Compare to September 2009
The plate reached up and bit Mark in the shin! Looks to have jerked him right off the bar!
Welcome Amy, Nicholas, and Everett!!!
CrossFit Hero Benchmark WOD- "Tyler"
Five rounds for time of:
1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.
Congratulations to Mason for completing the workout as Rx'd!!
WELCOME TO OUR NEW LOCATION! COME AND CHECK IT OUT AND JOIN A FREE WORKOUT! THE OPEN HOUSE WILL BE HELD FROM 9:30-2 WITH WORKOUTS AT 10 and NOON!
1072 E. Old Canyon Court - off Butler and River Run
Come to CrossFit Flagstaff - Saturday, November 21st at 10:00 a.m. or Noon! 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 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 do 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 October 5-November 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.
CrossFit Flagstaff hosted a Level 1 CrossFit Certification Seminar this past weekend. Congratulations to those who attended from our very own gym. Jason Selman, Katie Brown, Lindsey Oberst, Matt Moore, Lauren Ruck, Ali Martinez, Casey Rose, Eileen Schreiber, Tara Paprocki and Katie Lowe.
Thank you to all the people who attended and especially to the CrossFit HQ trainers for all your hard work and making this seminar a huge success.
WOD
21-18-15-12-9-6-3 Rep Rounds:
WOD - For Time
800m Run
15 left-legged pistols
15 right-legged pistols
25 situps
12 left-legged pistols
12 right-legged pistols
25 situps
9 right-legged pistols
9 left legged pistols
25 situps
800m Run
"Pistol" is one-legged squat with Kettlebell or Dumbbell. Use 1.5 pood KB or 55 lb. DB for pistols.
Hey Folks! We are moving out of the gym tomorrow! If you have clothing, shoes, or other personal items there, you may want to get those out. If there is anything left over, I will assume that ignored pile is for Goodwill donations.
Thanks for the help everyone has given us thus far!! It's going really well.
CrossFit Benchmark WOD -"Isabel"
For Time:
135 lb. M/95 lb. W
Get it from ground to overhead. Power Snatch accepted.
Compare to October 2008, October 2007
Isabel, CF Trainers WOD ...[wmv][mov]
Isabel, Josh Everett ...[wmv][mov]
"Isabelle", Glory Dawson -[wmv][mov] and David Lipson -[wmv][mov]
HAPPY EARLY HALLOWEEN!!
We dressed up early because we have the CrossFit Level 1 cert coming to the gym this coming weekend. GREAT costumes today, and nice work on "Isabel" in them!
Some of the "Girls" showed up on the scene tonight!
Cindy and Mary Helen Jackie
Kelly Fran Isabel
Where's Waldo?
FLICKR PHOTO ALBUM OF THE REST!
WOD
Stay with same weight for all 3 sets of 5 reps. Weight
should be challenging through all 3 sets, and near failure by last rep
of last set. Rest between sets.
Back Squat
5-5-5 Rep Sets
Bench Press
5-5-5 Rep Sets
Deadlift (vid 2) (vid 3) (vid 4)
1 set of 5 reps
Compare to October 2007
Low Bar vs. High Bar
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]
"Dirty Dozen"
Compare to July 2009, February 2008, October 2007
Post-Seminar Trainer Chipper (WOD demo vid)
Yay! Anne and RJ are back!
RJ gets a post-workout spin....
CrossFit Benchmark WOD - "Helen" (demo vid)
Compare to August 2008, March 2009, April 2008
.
GREAT overhead position on that swing, Tim!
CONGRATULATIONS, BILLY AND ANNIE!!
WOD
For Load (or Technique Practice)
1-1-1-1-1-1-1 rep rounds
Compare to October 2008, June 2008, July 2008
WOD
Complete As Many Rounds as Possible in 20 minutes:
95 lb. M/65 lb. W
Compare to September 2009
CrossFit Educational Videos:
Core to Extremity Violation, Pat Sherwood ...[wmv][mov]
Sumo DL High Pull, Level II Seminar ...[wmv][mov]
CrossFit Benchmark WOD -Angie
For Time:
Compare to August 2008, May 2008, March 2008, December 2007
THIS COMING SATURDAY IS THE UFC FIGHT!
COME
TO THE RAY'S GARAGE OF PAIN FOR A PRE-FIGHT WORKOUT AT 5:30 P.M. AND
THEN THROW SOME MEAT ON THE GRILL FOR THE BIG FIGHT AT 7:00!
WOD
For time:
Men -135 lbs./Women -95 lbs.
10 Squat Cleans [wmv][mov]
50 GHD Situps [wmv][mov]
8 Squat Cleans
40 GHD Situps
6 Squat Cleans
30 GHD Situps Compare to October 2008
4 Squat Cleans
20 GHD Situps
2 Squat Cleans
10 GHD Situps
If you haven't done many GHD situps or are ruined from last week's GHD workout, use the AbMat!!
WOD
21-15-9 Rep Rounds For Time of:
After the WOD, as participants belay themselves from ledges of hypoxic effort, I receive handshakes from chalk covered palms and sweaty embraces. Not one person fails to thank me. Thank me for what? All I had to offer was “Grab the bar”, “stay in the heels”, “use your hips”, “good work”. I sidle up to each in turn and offer words of efficiency and encouragement.
Coaching overcomes an inertia that would have me standing open mouthed at the spectacle before me: people performing the ordinary in an extraordinary fashion. Multi-joint, full range-of-motion, some with a barbell and some with a pull-up bar, some on the floating seat of an indoor rower. There was no give-up by anyone. Precious breath was sacrificed to words of encouragement. The first to finish stood by until all were done. Mind you this is eight o’clock in the morning on a work day. This activity was entered voluntarily.
Coaching
is a feeble word to describe my participation. I had witnessed a sublime
communion. Five people who would leave the gym to divergent obligations
of jobs, school, children; five CrossFitters who stood ready at their
stations for 3…2…1…- GO! Blake said it best, Exuberance
is Beauty.
-Steve Hendrix, CrossFit Flagstaff Trainer
WOD
Increase load with each set.
Compare to July 2009, November 2008, July 2008, April 2008
WOD
Deadlift
1-1-1-1-1-1-1 For Load
Compare to July 2009, June 2009, March 2009, February 2009, August 2008, June 2008, April 2008, February 2008
Casey's quest for free standing hand stand push ups...
Kelly Starrett, of San Francisco CrossFit, on Midline Stabilization/Trunk Strength
Compare to April 2008 and September 2007
Thanks for coaching, Chloe and Steve!
Compare to July 2007.
WOD -Lisa and Colm's (America vs. Ireland) race in CrossFit Ireland
3 Rounds For Time:
250m Row
12 Bodyweight Deadlifts
15 Pullups
Ireland -1 (7:48) America-0 (8:12) Sorry guys!
Looks like Bill is filling in for me quite well!
Welcome to CrossFit, Kristal and Everett!!!
WOD
For Load:
3-3-3 rep rounds
Rest, then:
6x 50m Sprints for time
And THIS mug is getting MARRIED in a few days! Congrats, Bill!!
Compare to December 2008.
WOD
CrossFit Benchmark WOD - "DIANE"
21-15-9 Rep Rounds For Time of:
Compare to May 2008 and January 2008
WOD
5 Rounds For Time:
Mike did some other lifting recently. Check out the CrossFit.com Affiliate site today.
Pictured here are 3 of our newest CrossFitters. Sunny and Mykel just completed the latest On-Ramp course and Kristen (back platform) joined us from 5 private training sessions with Chloe. Interested in CrossFit ? We have several ways to get you started!
We bid farewell to a true warrior, now to become a soldier. Justin, we all wish you the best in your new path with the Marines. Take your bad-ass CrossFit self and make all of us even more proud than we already are. You will represent your training well. We will miss you!
JUSTIN'S WOD CHOICE
CrossFit Benchmark WOD - "Grace:
30 reps For Time of:
Compare to September and February 2008
Grace (demo vid by Tosh)...[wmv][mov]
Grace-Off, Greg Amundson & Dave Leys...[wmv]
Donny Shankle Does Grace @ Rogue Fitness...[wmv][mov]
We got Phil back tonight!!! Welcome to CrossFit, Sunny!
NICE, Chloe! Nice high elbows in the catch and great verticle drive through the hips for the jerk!
WOD
For Load:
3-3-3-3-3 rep rounds
Learning the Push Jerk, Rob Miller...[wmv][mov]
Push Jerk Benefits ...[wmv][mov]
Rest, then:
2 rounds, each for time:
Post your personal workout Goat to comments. And if you are able to Goat your real life in someway, brag about that too." -Coach Kelly Starrett
WOD
4 Rounds for time of:
100 ft. Walking Lunge - carrying 30 lb. dumbbells M/20 lb.
W
30 Box Jumps - 24"
20 Weighted Pullups - 30 lb. M/20 lb. W
You want us to do WHAT???
Dog-Taking-A-Poop Squat Guinness curls Hiking the moors and castles
CrossFitting at CrossFit Ireland with Colm and crew!
Working it at the B&B w/Double Under "Angie"!
And we got to play with Helen and Jonny at CrossFit Northern Ireland!
WOD -
As Many Rounds as Possible in 20 minutes:
Compare to January 2009
CrossFit Benchmark WOD - "Elizabeth"
21-15-9 Rep Rounds For Time of:
Elizabeth (as Rx'd) (Annie and Greg)...[wmv][mov]
Power Elizabeth (Greg A.)...[wmv][mov]
Elizabeth @ CrossFit Los Angeles ...[wmv][mov]
Compare to November and April 2008, February 2009
Come to CrossFit Flagstaff TOMORROW - Saturday, October 3rd 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 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 do 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 October 5-November 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:
6 Rounds for Time:
(jump one foot above max reach on each burpee)
Olympic Weightlifting Cert
RETREATS and Adventures For CrossFitters
Shirts and Etc.
