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Canadian Hockey

WOD
10 Rounds of:

30 seconds of Wall Ball  -20 lb.M/15 lb.W
30 seconds of Slam Ball  -20 lb.M/15 lb. W
2 minutes Rest

Set up like a hockey period of a 1 minute rotation of play on the ice, rotating out for 2 minutes of rest off the ice.

We had another visitor today!  Jared, a CrossFitter from New Jersey, came to town to compete in the Mountainman Triathlon.  After completing his race this morning, Jared then came and joined us for some "Canadian Hockey"!  Nice to have you, Jared.

MISSING PERSONS

1.Please carefully review the photographs of the missing persons contained in this bulletin.
2.Keep in mind that the physical appearances of the missing persons may have changed -for better or for worse, we cannot say, it all depends on what their recent activities and food choices have been while absent. All physical information was obtained at the time the person was reported missing and the picture is the most recent available at that time.
3. IF YOU BELIEVE THAT YOU HAVE ANY INFORMATION REGARDING ANY OF THESE INDIVIDUALS, PLEASE CONTACT YOUR LOCAL CROSSFIT.  WE SINCERELY MISS THESE PEOPLE AND WANT THEM RETURNED.

Robin Moore, AKA: "Big Dog"                   Connie Ghighieri

Patty Ashbrook                                      Amy Smith

Matt Zeilman                                        Kevin Adams

Free Saturday - "Just the 2 of Us!"

WOD - "Just the 2 of us, we can make it if we try...Just the 2 of us...!"
Teams of 2 work together to complete:

• 50 ft. Tire Flip - Jump In, Jump Out each flip
• Kettlebell Carry -  430m Run
• 10 Team Deadlifts -220 lb.

Bottom to Bottom Tabatas!

WOD

• 50 GHD Situps  [wmv2][mov2]
• Tabata“Bottom to Bottom” Squats
• 50 Abmat Situps

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

Welcome back, Kyle!!                Lisa Anne visited us from Tucson.  Welcome!

Patrick was in utter dismay, but Bill felt things were going so well....until....

...the end.  Poor Bill.  He didn't have a leg to stand on!

Kids and Big Kids Work Out Together

WOD
3 Rounds for Time:

• 400m Run
• 15 Bodyweight Deadlifts [wmv][mov]
• 20 Box Jumps -24" Box

The calm before......                            .....the storm.

The Kids Class shared the workout with us today!    Welcome to CrossFit, Paul!

Women's Fitness Weekend Success!

Synergy Fitness put on a 2-day Women's Fitness Weekend this past weekend, and CrossFit Flagstaff was one of their field trip stops.  They got a lecture on "What Is CrossFit?" from Cullen, cycled through stations with intros to proper technique in lifting and movement, and then participated in a workout, giving them a taste of intensity. 

Isabelle taught the foundation of all human movement - the Squat. 

They learned how to put things overhead properly with Cullen - learning the functionality of using the power of the hip to Push Press and Push Jerk objects overhead when they seem too heavy to lift with just the arms.

Katie taught everyone how to pick things up from the ground safely and efficiently - that movement being known as the Deadlift.

Jason ensured pushups and pullups were taught and practiced to their full range of motion, demonstrating multiple ways to scale movements so that everyone can do them and build their strength toward the full movement.

Also big thanks to Billy for all his assistance, being the "Flow Master", keeping thing running smoothly!

THANK YOU, Carolyn and Heidi, for bringing these amazing women by the gym, giving us the opportunity to enhance their lives and help them move better!  It was TRULY a pleasure having all of you here!

See more photos in the Photo Albums on the right side of our website.

Holy Shoulders, Batman!

WOD
7 Rounds for Time:

• Shoulder Press -75 lb.M/45 lb.W
• Hip Extensions

Instructional Videos:
Weighted Press, Part I, Mark Rippetoe...[wmv][mov]
Weighted Press, Part II, Mark Rippetoe...[wmv][mov]
Weighted Press, Part III, Mark Rippetoe...[wmv][mov]

We had the privilege of visitors from CrossFit Wichita Falls today! Welcome, Natasha and Kirez!

Welcome back, Joe!


Who needs GHD's for back extensions???

Sean's Lost In NorCal, or "E.C."

WOD Choice - Pick Your Poison:

"Sean"                                                         "E.C."

For Time:                               OR              As Many Rounds In 20 Min. of:
50 Situps                                                  20 Push Jerks -105 lb.M/75 lb.W
50 Double Unders                                     40 Double Unders
50 Situps                                                  20 Sumo Deadlift High Pulls
Walking Lunges, 50 Steps                            -2 Pood Kettlebell M/1.5 Pood W
50 Situps
50 Burpees
50 Situps

Compare to June 2008.

Laura got real Double Unders today!

DON'T FORGET - TODAY IS THE BLOOD DRIVE AT GAURDIAN STATION 51!  GO GIVE SOME BLOOD!

Building the Squat

WOD

Overhead Squat 1-1-1-1-1 reps [wmv][mov]
Front Squat 1-1-1-1-1 reps  [wmv][mov]
Back Squat 1-1-1-1-1 reps  [wmv][mov]

Try to increase the load on each of the fifteen sets.

Yay!  Tara is BACK!!!