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Shoulder Press, Push Press, Push Jerk

WOD
Increase load with each set.

• Shoulder Press 1-1-1-1-1 rep rounds
• Push Press 3-3-3-3-3 rep rounds
  
• Push Jerk 5-5-5-5-5 rep rounds

Compare to March 2008.

CrossFit Educational videos:
Annie demos the workout.
SP-PP-PJ demo video.  Push Press Issues video.  Rippetoe reviews Shoulder Press.  Jerk/Split Jerk Intro.

Thanks for visiting CrossFit Flagstaff, Barry!

Holli, great job on learning the Push Press!  Nice upright chest in the dip, full extension through the drive, and solid overhead position. 

Yesss!  That is Amy, one of our Missing Persons.  While she has been absent it seems she has been practicing her Push Jerk!  PR'd every single round!  Welcome back!

Oh, wait.  I believe we also had yet ANOTHER missing persons in our midst tonight!  ROBIN (aka Big Dog)!  As you can see, many were quite glad to see Robin back at the gym.  Talk about a popular figure!

"Lynne"

CrossFit Benchmark WOD -"Lynne" (demo vid)
5 Rounds for max reps of:

• Bodyweight Bench Press
• Pullups

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]

These are all great pullups with chin fully over the bar, no question.  Mike's are especially notable, as he did a lot of butterfly kips, which often leave the viewer doubting if the chin is clearing the bar.  By bringing the chest to the bar, there leaves NO room for doubt about it's full range of motion legitimacy.

Rob Wolf on the Butterfly Kip.

Succeed Through Practice of the Basics

Permission to Fail

by Jon Gilson, Again Faster           

Give a guy with four pull-ups and two dips a set of rings, and he’ll pine for a muscle-up.  He’ll pull on those rings two or three times, confident that the next rep will be the one.  On rep five, his gaze finds the ground, and the little muscles surrounding his eyes relax. By attempt ten, he’s defeated, and the swearing starts.

The curse of the novice is two-fold.  Along with a wanton desire for progress comes a concomitant failure to realize that advanced skills are not the province of the beginner. 

Little attention is paid to such lowly matters as the air squat while the newly christened athlete seeks the clean.  The push press is left aside in favor of the split jerk, and the pull-up gives valuable practice time to the muscle-up.

This phenomenon is unavoidable in our culture of instant gratification, so there is little point in disparaging our collective lack of patience.  Without fail, we’d rather be the CEO than the mailroom clerk, and ambition should not be dampened.

Nonetheless, our ring-wielding athlete is unprepared to succeed, and he hasn’t given himself permission to fail--a surefire recipe for rage.

The first step to mastery is preparation.  The dips and the pull-ups need to be there prior to the muscle-up attempts, or the frustration will be unending.  Our athlete needs to own the basics, or advanced movement will never happen.

Even with proper preparation, the athlete must be willing to fail repeatedly, practicing the impossible until it is no longer so.  This journey, a seemingly endless parade of incompetence, is hard on the psyche.  At every moment, it’s easier to quit than continue. 

The ensuing struggle between ego and reality is won by the ego more often than not, and practice ceases in favor of easier tasks and quicker victories.  This keeps experience within narrow bounds, impeding athletic progress for the sake of transient happiness.

Recognize that competence lies on the other side of slogging failure.  Make your preparations, and assault your target, never forgetting that victory is the end state of persistence. You’ll find that the curse of the novice is no longer yours, as you’ve recognized that success comes only by embracing failure at every stage of the game.

Agility, Power, Coordination, and Strength

WOD
For Time:
45 Double Unders
45 Squat Cleans -135 lb.M/95 lb.W
45 Ring Dips
45 Double Unders

These are great examples of good hip extension and shrug, putting the momentum on the bar in order to give it weightlessness - the moment at which you then pull yourself under it, receiving the bar in a full front squat as it starts to come back down.

Road Ride up Snowbowl Rd. at 6:00 a.m. on Thursday morning!  Meet in the parking lot just south of Snowbowl Rd. on Hwy. 180 at 6:00.  See you there!

"Helen" Meets "Fran"

WOD - What you would get if a loaded "Helen" met a pissed off "Fran" in a dark alley...
3 Rounds For Time of:

• 800m Run
• 21 Kettlebell Swings -1.5 pood M/1 pood W
• 21 Thrusters -95 lb. M/65 lb. W
• 21 Pullups

Brian visited us from Phoenix today and had a little "altitude hit"!  Thanks for coming, Brian!

Upcoming Events!

Saturday, August 16th - American Cancer Society "Climb the Mountain" to Conquer Cancer. Isabelle invites all of you to join her in this climb up Snowbowl as a CrossFit Flagstaff Team.  For more details, go to the Climb to Conquer Cancer website.

Contact Isabelle if you are interested!

Saturday and Sunday, August 30, 31 - The CrossFit Running and Endurance cert/seminar is fast approaching!  Remember to register before August 4th, at which time registration ends.  Don't miss out on this opportunity to improve running mechanics, learn about injury prevention in running, and have video critique done of your own running mechanics!
 

The Flagstaff Marathon is 2 Months Away!

Now is a good time to think about training for the Flagstaff Marathon.  Or if the full marathon is not your distance, you can support North Country HealthCare by signing up for the half marathon or 10k distance the same day.

The races will start at 8 am on Saturday, September 27^th (Kids Kilo at 9:30 am) at the Flagstaff Nordic Center, which provides a great vibe and a completely off-road course on the Coconino National Forest.  Runners in past years have complimented the Nordic Center’s race crew and the support from North Country’s volunteers along the course.

Medals will given out this year to all the marathon finishers to recognize the achievement of training for and finishing one of the region’s most challenging (and scenic) marathons. 

Packet Pick-Up, Pasta Dinner, and Pre-Race Talks at The Summit Center 

This year, packet pick-ups will be at The Summit Center on Friday, September 26, from 5-7 pm. 

The packet pick-up evening will also feature pre-race talks starting at 5:30 pm by distance coach Jack T. Daniels and sports medicine expert Monika Radloff, MD.  Runners World Magazine named Jack Daniels the “Best Coach in the World,” and he currently coaches and mentors runners at NAU’s Center for High Altitude Training.  He will talk about Ingredients for Running Success. Doctor Radloff will present valuable information to runners who will be racing the next day at about 8,000 feet elevation.

Race limited to 250 entrants

Early registrations have gone well so far, so there is a chance the race may fill up before race-day.  Please consider registering today at the Flagstaff Nordic Center web site: http://flagstaffnordiccenter.com/marathon/marathon.php

 

CrossFit Flagstaff will pay $10 toward each person's registration fee for those who want to put together a team and wear your CrossFit Flagstaff shirts!

Saturday and Sunday, August 30, 31 - The CrossFit Running and Endurance cert/seminar is fast approaching!  Remember to register before August 4th, at which time registration ends.  Don't miss out on this opportunity to improve running mechanics, learn about injury prevention in running, and have video critique done of your own running mechanics!
 

"Helen" on Sunday with Isabelle

CrossFit Benchmark WOD -"Helen" (demo vid)
3 Rounds for Time of:

• 400m Run (430m at CFF)
• 21 Kettlebell Swings -1.5 pood M/1 pood W
• 12 Pullups

Donna is not so sure she wants anything to do with that kettlebell!

Welcome to CrossFit, Sean!  It's great to have you join us!

Free Saturday - Fight Gone Bad!

CrossFit Benchmark WOD -Fight Gone Bad (video)

3 Rounds of:
Wall Ball- 20/15 lb. ball
Sumo Deadlift High-pull- 75/55 lbs.
Box Jump- 20" box
Push Press- 75/55 lbs.
Row- For Calories 
                                           Compare to February 2008 and April 2008.

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes 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.  All points are tallied at the end of all 3 rounds for a total score.

We had 20 people in for the Free Saturday workout this weekend!  AWESOME turnout!  Really fun group!  Thanks for coming!

CrossFit Benchmark WOD -Fight Gone Bad (video)

3 Rounds of:
Wall Ball- 20/15 lb. ball
Sumo Deadlift High-pull- 75/55 lbs.
Box Jump- 20" box
Push Press- 75/55 lbs.
Row- For Calories 
                                           Compare to February 2008 and April 2008.

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes 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.  All points are tallied at the end of all 3 rounds for a total score.

We had 20 people in for the Free Saturday workout this weekend!  AWESOME turnout!  Really fun group!  Thanks for coming!

Run!

WOD
For Time:

• Run 5k (3 miles)

CrossFit Running Instructional Videos:
Intro to Pose Technique (CFJ Preview)...[wmv][mov]
Intro to Pose Technique Pt 2 (CFJ Preview)...[wmv][mov]
Running Seminar Technique Analysis...[wmv][mov]
Running Technique, CrossFit Newport Beach...[wmv][mov]


Tips for Running from CrossFit Rainier's Running Technique Seminars:  How to run better, not easier-with Beth Delaney and CrossFit Running with Scott

"I love this picture because you can see so much of what we learned. Take Rory and Alex, face forward, forward torso lean, and their feet are about to land midfoot forward.  Holly looks OK, too, but she doesn't have the forward lean of the other 2.  Now Amy and Tony - because I know you can handle being the "what not to do" people - you 2 are about to heel strike, Amy's posture is too upright, and neither of you have your feet under hips (or won't when you hit the ground)." -Laurie, Rainier CrossFit

Don't forget!  The Running and Endurance 2-day Seminar is coming up!  Get registered!

Spend 2 full days with Coach Brian Mackenzie learning the fundamentals of run technique. Learn how to utilize CrossFit and minimize oxidative overload to make you or your endurance athletes' performance explode.

Click HERE for more seminar and registration details on how to meet YOUR potential!

For more information and training regimens for endurance athletes looking to boost their performance go to Brian Mackenzie's website, CrossFit Endurance.