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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"

5 Rounds for Time:

• Run 800 meters
• 30 Kettlebell Swings - 2 pood 
• 30 Pullups 

  

        

10k Trail Run

WOD

For Time:

• 10k Trail Run

 

Great Basin Qualifier Highlights...[wmv] [mov]

CrossFit Total

WOD  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!!

  

2007 CrossFit Games Hopper WOD

2007 CrossFit Games Hopper WOD (video)

For Time:

1000m Row

Then,

5 Rounds of:

•   7 Push Jerk (135 lb./85 lb.)
• 25 Pullups

  

  

Happy Independence Day!

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 

HAPPY 4th of JULY!!!!

Ramstein

WOD -courtesy CrossFit Ramstein
"Ramstein" For Time:

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

Some Things To Crow About!

CONGRATULATIONS, KATIE B.!!!!

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!

10k Results*

5k Results

*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:

Squats!

 WOD
For Load-

• Overhead Squat (vid 2)

1-1-1-1-1 rep sets

• Front Squat

1-1-1-1-1 rep sets

• Back Squat

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.

Fight Gone Bad!

 WOD

Fight Gone Bad! [wmv][mov]

3 rounds of:

• Wall Ball -20 lb. M/15 lb.W (Reps)
• Sumo Deadlift High-pull -75 lb.M/55 lb.W (Reps)
• Box Jump -20" box (Reps)
• Push Press -75 lb.M/55 lb.W (Reps)
• Row (Calories)                               

                                                  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.

 

Welcome back, Mike O.!

 

 

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

WOD
Max Rounds In 20 Minutes of:
95 lb. M/65 lb. W

• 5 Thrusters 
• 7 Hang Power Cleans 
• 10 Sumo Deadlift High Pulls

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

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

Welcome to CrossFit Flagstaff, Gabe

Welcome Back, Katie B.

Sunday Sunday Sunday

Buy In:

• 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 

Compare to November 2008

 

  
  

Cullen's Saturday Crew

Buy In:

   50 Kettlebell Swings

WOD:

   3 Rounds for Time:

• 15 Deadlift
• 15 Sumo Deadlift High Pull  
• 20 Box Jumps 

Cash Out:

   50 Jumping Squats

   Welcome back, John.

Welcome to CrossFit Flagstaff, Ron.

Mary

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.

Trail Run

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) 

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!

Faces in the photos:  Saul Jiminez, Mad Dawg Fitness, Susan Robinson, Fitness Beyond the Box.

Clean and Jerk Ladder

Buy In:

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. 

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!

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

Lunge, Run, Lift, Repeat

Buy In:

Ring Dips

   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) 

  

Snatch and Pullups

Buy In:

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:

Snatch Arms, Foot Position, Burgener Instructs, Jump and Land, 3 Pulls-Aggressive

 

  

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

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]

 

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

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


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:

• 5 Handstand Pushups
• 10 Bench Press -135 lb. M/95 lb. W
• 15 Push Press -95 lb. M/65 lb. W
• 20 Ring Dips

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'!!

Get Outside!

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

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

Rest, then:

For Max Load:

• Deadlifts

          1-1-1-1-1-1-1 rep rounds

Run! Jump! Run!

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

Rest, then-

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

Robin - Thanks for your inspiration!

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.
 

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! 

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.

TARA                              KATIE                   ALI

TEAM CROSSFIT FLAGSTAFF!
JUSTIN                CULLEN            CASEY

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.

LOTS of great jumps and incredible height today!  "Hey, Aiden, reckon the adults have gone completely mad?"

Oof!  Missed!   Maybe a bunny hop....nope, I'll one-leg it up... or fly?

Climb up?                 Pirouette?       Throw a fit?  AAAGH!  Just rip the offending plate off the top!

Eileen really pushed her edges today!  Welcome back, Izzy!  Katie made a 41" jump!!

Leg Burner

Buy In - 

• 6 x 60m Sprints

WOD - 

   3 Rounds for Time:

• 10 Power Clean and Jerk
• 10 Overhead Lunges with a plate (each leg) 

  (6 minute cap)

Short Tasks!

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!

WOD
"Parenting 101" -Cleaning, burping, and floor wiping, 24/7!
As many rounds as possible in 24 minutes of:

• 7 Cleans (med ball version vid)
  
• 7 Burpees
• 7 Floor Wipers

Kelly

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

• 400m Run
• 30 Box Jumps -24" Box
• 30 Wall Ball -20 lb. Ball

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

 

Overhead Squats

WOD -

Overhead Squats For Load:

• 5 - 5 - 5 - 5 - 5

Overhead Squats (Mark Rosen)

Nicole Carroll Bodyweight OHS x 15

Erin

CrossFit Hero WOD - "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.

Mid-Atlantic Regional Qualifiers Cont.

WOD:

Mid-Atlantic Regional Qualifers:

#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

Welcome to CrossFit Flagstaff, Mike.

 

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.

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 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.

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

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.

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 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.

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

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.

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 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.

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

Mid-Atlantic Regional Qualifiers

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

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.

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.

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.

"Kicked Out of Dodge"

WOD

 

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.

 

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

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!

Filthy Fifty

Buy In:

Snatch Balance

1-1-1-1-1 (to 1 RM)

 
Rest, then-

CrossFit Benchmark WOD - Filthy Fifty

• 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

Reconstructing Fran

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

Rest, then-

3 Rounds:
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)

What Do We Do For Abs? Pull and Squat

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:

• Overhead Squats -95 lb. M/65 lb. W
• Pullups

All In Perspective

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.

CrossFit Total -and Antics

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

Best of 3 separate attempts for a 1 rep max of each exercise.

• Back Squat
• Shoulder Press  (vid 2) (vid 3)
• Deadlift  (vid 2) 

  
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.

 

 

and...the ANTICS!  They crack themselves UP!

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

Best of 3 separate attempts for a 1 rep max of each exercise.

• Back Squat
• Shoulder Press  (vid 2) (vid 3)
• Deadlift  (vid 2) 

  
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.

 

 

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!

Choose Your Super Hero

WOD - Super Hero Series

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

Catwoman                        Batwoman                        Ghost Rider

Ironman                       Wonderwoman       Superman          Ultimate Fighter

Hulk                                                       Wonderwoman