WOD
For Load:
1-1-1-1-1-1-1 rep sets
Compare to February and July 2010
Instructional videos, Again Faster
Fixing the Clean
Improving the Clean: Meeting the Bar
Good extension, Erin! Note the height and position of the bar in both of Katie's photos. It doesn't come up beyond its maximal height at which her hip generated power on the bar, and she pulled herself quickly and directly underneath of it, so the bar didn't need to be pulled higher with her arms. Great job!
WOD
3 Rounds of:
WOD -Teams of 2
Partner #1- 500m Row while
Partner #2 – Goblet Squats -1 pood (35 lb.)
Switch positions and repeat, then:
Partner #1 – 500m Row while
Partner #2 – Shoulder Press -45lb. M/33lb. W
Switch positions and repeat, then:
Partner #1 – 500m Row while
Partner #2 – Squat Jumps -PVC
Switch positions and repeat. Compare to January 2009
Partner #2 completes max reps of movements until Partner #1 completes 500m Row, then switch positions and repeat.
Record Total Time and Total Reps completed.
Heidi had a giant bird trying to take flight in front of her!
Yep. I think they planned it, too. Another happy couple.
Get that row DONE, already!
Other versions of "Couples Therapy"! (I think Ken is jealous.) Puppy therapy!
George got his first muscle-pu today!! GREAT therapy!
AMRAP in 20 minutes:
After every 3 rounds completed of "Cindy",
5 Pullups
10 Pushups ]=1 Round
15 Squats
Perform 3 Deadlifts @ 80% 1RM.
Continue alternating another 3 rounds of Cindy with 3 Deadlifts, etc.
Record total number of Cindy rounds completed and total weight moved by Deadlifts in 20 minutes.
The 2010 CrossFit Games "What is CrossFit?" commercial by High 5 Productions - video [wmv] [mov]
The 2010 CrossFit Games "What is CrossFit?" short commercial by CrossFit by Overload - video [wmv] [mov]
What is CrossFit to YOU? What is CrossFit FOR you?
Thank you, to all who joined us today.
By Blair Morrison, Anywhere Fit
Identity.
It is recognizable not just in an individual’s stature or beauty, but in his/her attitude and behavior as well. Take the person who gets winded on the walk from his house to his car or has to brace himself every time he sits down on the couch. He does not lead a confident life, I promise you. He will avoid activities that expose his physical limitations and withdraw from interaction with people who engage in them. Psychologically he is stunted because his mentality is always governed by what he cannot do.
Instead, observe the individual who actively trains and reaches physical goals. He is buttressed by a history of overcoming obstacles, a past filled with things he once could not do but now can. This person is far more willing to take risks. He entertains ideas that push his limits and remains open to experiences a fearful person may never have considered possible.
This type of confidence infects people. The first time someone does Fran, they walk a little taller. When they PR their deadlift by 20 lbs, they’re made of steel all week. If they’ve just run 5 kilometers faster than they ever have, meeting a deadline for a worrisome client isn’t so insurmountable. Everything gets easier when you believe in yourself, and that’s what fitness does. It re-shapes your identity into one of confidence and self-belief.
This can easily be observed in people who go from being de-conditioned to physically active. If you’ve ever had a relative or friend that has lost a lot of weight, you’ll know what I mean. They suddenly become more outgoing, more fun, and more self-assured. They dress different, walk different, and, really, are different. It’s like they’ve become a new person. But such transformations have very little to do with gravity’s reduced strain on a person’s bones. Rather, they are the result of tangible physical successes and the psychological reinforcement such successes solicit from the outside world. Clothes fitting different, less fatigue during the course of the day, more attention from co-workers… These things add up quickly and contribute to the shaping of a new, confident identity.
Now, I’m not claiming this is foolproof, or that by simply running a few miles each day every person will suddenly feel invincible. I wish it were that easy. But even doing just that is a step in the right direction. Taking control of your body gives you a foothold with which to tackle the rest, and believe me, the process is accelerative. I had a client who looked at me crooked when I told her she would have to lie down and get up 10 times in a row. Now she’s writing me emails about doing burpees and double unders on a city street corner because she was waiting for a tow truck and needed to get a workout in. My mother has gone from walking the treadmill for 45 minutes 2 days a week to doing kettlebell progressions and overhead squats without difficulty. The conversations we have now are just as often about what new ways she can challenge herself in the gym as they are about anything else.
Continue reading "Free Saturday - Ray's Garage of Pain Chipper" »
WOD
For Load:
1-10-1-20-1-30 rep sets
Suggested Loading: 1@ 85% 1RM, 20@ 75-80%, 1@ 90-100+%, 20@ 65-70%, 1@ 85-100+%, 30@ 50-60% 1RM
The 2010 CrossFit Games "Belief" commercial by CrossFit Again Faster
video [wmv] [mov]
"...Stop wondering if you can and know that achievement is as simple as trying. Over. And over. And over, again."
Laura, love the coordinated outfit! And, someone, with the initials of Joel Barnett, got some new magic shoes!
More Visitors!
Today we had Courtney, from SWAT Fitness/CrossFit Tucson, and Cain and Tina from KMW Training/West Olympic CF. Welcome and congrats on your PR's!
WOD
4 Rounds For Time of:
The Concept2 Rower - Part 1, Part 2
The Rowing Monitor - Part 1, Part 2
Lot's of visitors today!
SUPER excited to have Chris DeRosa visit us from CF NW Tucson, Mike from CF Confluence, and Laurie from Cynergy CrossFit!
Good examples of the bottom of the dip in the Push Press. Shallow in depth, chest upright, shoulders and bar centered over the mid-foot, butt slightly back, knees forward, weight in the heels. Elbows are slightly in front of the bar, allowing the bar to be racked on the body. This position allows the hip to fire it's energy through the rigid and upright torso, into the bar, putting momentum on the bar to get it up off the body.
The efficiency of that dip and a powerful drive from the heels and the hips will effectively elevate that bar straight up off the body, allowing most of the work to be done by the hip and a finish of pressing the last part of the movement out with a press to full overhead, locked out position.
Come to CrossFit Flagstaff - this Saturday, July 24th at 9:00 a.m. - for a FREE workout! Bring a friend -or two! Bring your KIDS! CrossFit Kids Flagstaff 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 monthly date, as it does vary.
This particular Saturday we are offering a FREE Hands-Only CPR course for the public, after the workout at 10:30 a.m. It should only take about 15 minutes to learn the very basic steps necessary to save a life in an emergent situation.
AND, at 2:00, we will be offering a Nutrition Seminar for $25. Read more about it here.
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 9:00 a.m. 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, come in for a free intro and talk to one of
our trainers about becoming a CrossFit Flagstaff member. You can read
about the Intro Course path we offer in order to set
your foundations in the movements and introduce you to the gym. One of the Intro options is a 4-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 the next On-Ramp course will
be in August. Reserve your spot soon as space is limited. If the course fills
to capacity, we will ask you to wait until the next course or schedule
private sessions with a trainer.
Please feel free to call if you have any questions. Lisa Ray 928-607-6139 or Katie Lowe 928-853-2459.
The 2010 CrossFit Games Adidas commercial - video [wmv] [mov]
Highlights from the 2010 CrossFit Games, by CrossFit Again Faster
video [wmv] [mov]
WOD
30-20-10 Rep Rounds For Time of:
Stretching For the Squat video, Again Faster
Fixing the Squat video, Again Faster
Welcome, Katy Rice, from CrossFit Las Vegas! She will be joining us for 3 months, while she works a P.T. internship here!
WOD
21-15-9 Rep Rounds For Time:
The 2010 CrossFit GAMES are complete and we have some amazing winners! What an incredible experience to be amongst the top athletes in the world. I hope all of you were able to watch it live, because it's really inspiring to see the heart and amazing feats of strength and mental tenacity that were displayed.
Peter Egyed, CrossFit Fury, 10th place! Heather Bergeron, CrossFit New England, 8th Place!
To top the weekend off, Chris Spealler not only took 3rd place on the podium, but was awarded the Spirit of the Games for this year. An award that was well deserved. Chris is an outstanding athlete, proven through each of the 4 years he has competed at all of the Games, as well as a strong leader in the HQ community as a cert trainer and solid affiliate owner.
Chris Spealler, CrossFit Park City, 3rd Place!
Congratulations to ALL of the competitors, this year! TOUGH workouts, hot sun and mats, long days, the unknown displayed in the final triplet of workouts on Sunday, and the list goes on. I have the pleasure of knowing many of the athletes personally, so it was a really emotional experience for me to be there, alongside them often, and see these incredible friends compete. I was honored to be a part of it.
Matt Chan, CrossFit Verve, 4th Place!
Big congrats to Team CrossFit Fort Vancouver, as the leading team for the Affiliate Cup! Brodie's sister-in-law, Jessica, was part of that team, so we have a family connection to them! Awesome!
CrossFit Hero WOD - "The Seven"
7 Rounds of:
7 Thrusters (135# M/95# W)
7 Deadlifts (245# M/175# W)
7 Burpees
7 Kettlebell Swings (2 pood M/1.5 pood W)
7 Pullups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
The Friday and Sunday crews hang out after class and watch the live coverage of the 2010 CrossFit GAMES!!! Get on, watch, and be INSPIRED!
Fire Fighter Chipper
50 Sledge Hammer Hits (10lbs)
70 m Tire Drag (100lbs)
15 Pike Pole Hoists (45lb bar)
40 m Dummy Drag
20 Hurst Tool Clean and Jerks
70 m Farmer Carry (70lb Db's / 55lb )
Compare to July 2009
One of our Cross Fit Young Athletes Liz Miller stepped up to the plate today and knocked one out of the park! After completing the Cross Fit Young Athletes WOD and cheering on most of the adults during the Chipper she wanted to give the Fire Fighter Chipper a try for herself. With a few adjusted weights she was off and running! You are a BEAUTIFUL and STRONG young woman Liz! You should be very proud of your efforts today! We all are! Will she follow in her Dad's foots steps and become a Fire Fighter? Who Knows..but we do know that YOU are AMAZING. We are proud and excited to have you as a part of the Cross Fit Community!
WOD
Work up to 1 rep max Snatch Balance
Then: Establish a weight you can complete a set of 15 Overhead Squats for load.
WOD
Hang Power Snatch 5-5-5
Then,
AMRAP in 3 minutes of:
Rest 3 min, and repeat for 4 rounds total.
Thanks, Laura (above) and David (left), for visiting us from CrossFit OKC!
WOD -
"Frankenstein"
3 Rounds of:
Rest 5 Minutes
"The Bride of Frankenstein"
3 Rounds of:
...and another 1st Muscle Up!! Congratulations, Nate!
WOD
5 Rounds for Time :
Calculate your horsepower output on today's WOD using this calculator. How do you compare to lawnmowers? Personally, I look at these photos and see a really cheap source of power to hook up to a generator, for the gym!
I didn't know Jack Nicholson did CrossFit!
I think that's what makes the CrossFit Community different is that
it's not just a workout. It's that effort. It's the way that people
pursue it and the way that people will support one another through it. I
think this makes a very, very different community than from other
people out there."
-- Games competitor and CrossFit Park
City (UT) owner Chris Spealler. Read the rest of the
interview here on CrossFit Again
Faster (NH).
WOD
3 attempts for max Broad Jump distance
Then...
"To Build A Bunker"
3 x (5 Minutes of
AMRAP):
Recover 5 minutes between each of the 5 minute sets.
HAPPY BIRTHDAY, TODD!! I think Cullen "Built a Bunker" in you today!
Everyone welcome Nate! He is our newest CrossFitter!
Heidi: "Honey! I like this workout!" Cullen: "AAAAGH! Who came UP with this thing??!"
WAIT!!! Who is THIS I see in the gym today??? CHLOE!!! Great to have you back!! Everyone, please thank Chloe for all the hard work she has been doing on the engine, fighting fires with the fire crews this summer!
Eileen? Are you doing CURLS? That is true CF! Constantly varied! ;-)
WOD -
"Running Fran"
Post WOD Hangout!
HAPPY BIRTHDAY JOEL!!!
WOD
10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 rep rounds for time:
Tim and RJ held the floor down for the rest of the class.
Welcome to CFF from CrossFit Full Strength, Cecily and Kim!
Knee-zilla is getting stronger, again!!
WOD
Max Reps unbroken Pullups
Rest, then:
10-20-30-20-10 rep sets of Pullups
For each
drop from the pullup bar, 10 burpees must be performed. For athletes without pullups, use the smallest band possible; each step back onto the floor or box constitutes 10 burpees. For athletes that will be able to complete sets without breaking, add weight to athlete.
Note total time taken to complete all sets and number of burpees performed by conclusion of workout.
Sara Jones started feeling that kip today! NICE!
Kipping Pullups Instruction -[Part One vid] [Part Two vid]
Somebody, with the initials of Karry Hull, had a breakthrough on kipping pullups and got TWELVE in a row today!
Thanks for visiting CFF as you pass through town from Maryland, Dorothy!
Katie's intent in her workouts is a different goal than a straight week of programming. She wants to improve your Fran time. We see that people have a tendency to take a lot of breaks in a workout that is supposed to be ripped through as quickly as possible, and many of those breaks are coming in the pullups, when she sees that people are capable of pushing themselves longer through the reps and accomplishing greater intensity, and a faster time.
Today, the intent was to show people what they are capable of by giving them short-range goals to push for in each pullup set, providing a penalty if you didn't really take yourself to the edge of attaining all the pullups in any given set. If you could complete them quickly and without struggle, then add a weight vest to challenge you. If you could not get through them all without a lot of breaks, then you need to be willing to add some assistance, such as a band, and build your intensity and capacity for more pullups.
It was Steve's favorite workout, as you can tell.
Based on your own performance today, what would you do differently, in hindsight? How might you have done this workout better, to achieve the goal? Or, did you game it wisely, and feel like you accomplished what was intended, and showed yourself to be capable of more than you thought possible?
Post your thoughts to comments.
HAPPY BIRTHDAY, SHARON!!!!
WOD-
3 x 40 yard SPRINT
Recover, then
OVERHEAD SQUATS
WOD
Make Up Day
Pick a WOD you missed and wished you could've been at the gym for!
WOD
100 ft. Tire Flip
400m Sand Bag Carry
Farmers Carry 90m -90 lbs. M/60 lbs. W
800m Run
Despite all of Mike's hard work, he just can't seem to get rid of his spare tire. And yes...that's Robin...RUNNING.
WOD -
"St. Louis Chipper"
WOD
3-3-3 rep sets for load
Then 3 rounds of:
WOD -
Death By Tabata
The Tabata workout protocol is: for 20 seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this for a total of 8 intervals, 4 minutes total exercise.
WOD
30 Muscle Ups for Time
If you don't have muscle ups, practice stabilizing on the rings, ring dips, transition from floor to dip, jumping muscle ups to deep dip, etc.
Achieving the Muscle Up -Again Faster
Beginning Ring Progression -Again Faster
Compare to April 2010, August 2009, October 2008, and August 2008
WOD
As Many Rounds As Possible in 20 minutes of:
WOD
3 Rounds for Time
15 Ring Dips
10 Tire Flips
WOD
The Fall, Brian Mackenzie [wmv][mov]
Long/Slow vs Short/Fast, Brian MacKenzie [wmv][mov]
Running Shoe Technology, Brian Mackenzie [wmv][mov]
Running Seminar Technique Analysis [wmv][mov]
Running Technique, CrossFit Newport Beach [wmv][mov]
Skills & Drills, CrossFit Endurance [wmv][mov]
Barefoot Running to correct running mechanics
Compare to June 4, 2010
Sad days for Flagstaff. The view of the Schultz Fire for our runners today. Unfortunately, that fire is taking out our mountain biking and hiking trails...
We want to thank ALL of the firefighters out there, working incredibly long, arduous hours to contain all the fires around the region. We are ESPECIALLY proud of our 3 BADASS women who have all 3 been out on the front lines of these fires, protecting our land and our homes.
CrossFit Hero WOD - "Nutts"
For time:
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
"Fights will go on as long as they have to." Yep, they sure did. With some aftermath...
WOD
5 Rounds for time of:
BIG thanks to Sage Burgener and Michelle Vieux for a GREAT cert this weekend. We also thank all who came up to Flagstaff and participated! It was a fun, educational weekend.
AND, thanks to Isabelle for meeting people out at Coconino High School track for an outside, varied workout today!
Mobility Cert-Saturday
CrossFit Kids Cert
RETREATS and Adventures For CrossFitters
Shirts and Etc.
