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Happy Halloween!!

HALLOWEEN WOD - "SPOOKY FILTHY 50"
Complete 50 Reps Each For Time:

  Box Jumps, 24" box
  Jumping Pullups
  Kettlebell swings, 1 pood
  Walking Lunges, 50 steps
  Knees to Elbows
  Push Press, 45 lbs.
  Hip Extensions
  Wall Ball shots, 20 lb. M / 15 lb. W
  Burpees
  Double Unders

Pick Your Flavor - Cindy or Mary

CrossFit Benchmark WOD's

Max Rounds in 20 minutes of your choice of either:

"Mary"                        or                           "Cindy"
5  Handstand Pushups                                  5 Pullups
10 Single-leg Squats (vid 2)                          10 Pushups
15 Pullups                                                   15 Squats (air)

Compare to March 2008.

Snatch and Form

WOD
For Load (or Technique Practice)

• Snatch [wmv][mov]

1-1-1-1-1-1-1 rep rounds

CrossFit instructional videos:
Burgener Warm-up...[wmv][mov]
Pressing Snatch Balance...[wmv][mov]
Heaving Snatch Balance...[wmv][mov]
Snatch Balance...[wmv][mov]
Mike Burgener Teaches Pat the Snatch Ia (CFJ Preview)...[wmv][mov]
Mike Burgener Teaches Pat the Snatch Ib (CFJ Preview)...[wmv][mov]
Mike Burgener Teaches Pat the Snatch II (CFJ Preview)...[wmv][mov]

Lindsey is a good lifter and has great movement, so she I like to use her photos as good demos of the Snatch.  The critiques of her are nit-picky to her benefit, and also for us all to learn from and keep in mind in our own lifts.

Good setup       First pull to the power position (a little early arm bend, which indicates she is pulling with her arms a bit), and gets great extension -though a little over arched.  Note the height of the bar in the 4th, 5th, and 6th photos.  It reaches it's full height in her extension and never needs to go higher because she pulls under it, receiving the bar in a full squat below it. 

Too forward -bar is too far away from the body and she is pulling a bit with her arms.  She gets great extension, but in the 1st set she could pull her lats back more and that would pull that bar back into her body.  In the 2nd set she still lets the bar drift away in the 1st pull, but in the 2nd pull -the extension-she does better about pulling the bar in closer and is able to pull herself straight down underneath the bar in the 3rd pull.  The drift away from her body will cost her heavier lifts.  Her great hip extension and shrug here saves her.

Nice work, Lindsey!

Hip Smokin' Midline Stabilization

WOD
For time:
Men -135 lbs./Women -95 lbs.

10 Squat Cleans   [wmv][mov]
    50 GHD Sit-ups [wmv][mov]
8 Squat Cleans
    40 GHD Sit-ups
6 Squat Cleans
    30 GHD Sit-ups
4 Squat Cleans
    20 GHD Sit-ups
2 Squat Cleans
    10 GHD Sit-ups

If you haven't done many GHD situps, use the AbMat!!

Deads...and a little Single-arm Snatch to top it off!

WOD
For Load:

• Deadlift [wmv][mov]

            3-3-3-3-3 Reps

Scapular Finish for Deadlift, Mark Rippetoe ...[wmv][mov]

Improvement and progress that needs to be commended.  The Deadlift has long been Cullen's nemesis and the last 2 month's are proof that training one's weaknesses makes them a strength.  There is a slight fullness in his mid-back but it is still safe and he keeps his mid-line stable.  Strong work, Cullen, for being willing to go back to lighter loads and work the form, building your basics to enable you to lift larger loads well. 

PR!                                   PR!                                    PR!

Congratulations to Jason and Sara!  They had an ultrasound that definitively shows they are having a son!  It seems Jason is pretty excited about that and a 40kg (88 lb.) single-arm barbell Snatch was his way of cheering about it!

Izzy's Sunday -A Little of Everything

Welcome to CrossFit, Lauren!!                    ????

Free Saturday - "Caleb"

WOD -In Memory of Caleb

8 Rounds For Time of:

• Run 400 Meters
• 8 Lunges (per leg)
• 8 Box Jumps -as high of a box as you are able

 Post time and size of box.

Read Caleb's Story at Eugene CrossFit.

Got Boxes?

Ready for launch....          ....and...take off!

Hey!  Wouldn't have recognized this stranger if it weren't for the head phones!  Welcome back from fire season, Bill!

New GHD's!!

WOD
7 Rounds For Time of:

• 21 Shoulder Press -75 lb.M/55 lb.W
• 21 Hip Extensions

Compare to July 2008.

Yay!  We finally got our new GHD's!  More room for everyone!

SQUATS!

WOD
For Load.

• Overhead Squat 1-1-1-1-1 reps
• Front Squat 1-1-1-1-1 reps
• Back Squat 1-1-1-1-1 reps

Try to increase the load on each of the 15 sets.


Jane found her squat today!  That neuromuscular connectivity between butt and brain happened for her and the light bulb went off for her in her depth and posterior chain recruitment.  Nice work, Jane!!

Mr. Joshua

CrossFit Hero WOD - "Mr. Joshua"

Five rounds for time of:

• Run 400 meters
• 30 GHD situps
• Deadlift 15 reps (250 lbs. M / 185 lbs. W)

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

   

    

         

      

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 [wmv][mov]

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.

.

Ryan

CrossFit Hero WOD - "Ryan"

Five rounds for time of:

• 7 Muscle-ups (vid 2)(vid 3)(vid 4)
• 21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

 

 

 

         

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

   

Great to have you join us again, Barry.

Team Mexico - last workout with Mike and Lisa

WOD
"Running to Hell and Back"
Teams of 2 Complete For Time:

Sprint 50 yards
-Fireman Carry 1st teammate back 50 yards

• 80 Assisted Ring Pullups
• 100 Assisted Pistols
• 120 Jiu Jitsu Situps

Sprint 50 yards
-Fireman Carry 2nd teammate back 50 yards

 

Mexico Version of Filthy Fifty!

PV 50!
For Time:

Sprint 50 yards  
   50 Burpees
Sprint 50 yards
   50 Double Unders
Sprint 50 yards
   50 Walking Lunges
Sprint 50 yards
   50 Knees to Elbows
Sprint 70 yards
   Ocean Swim 70 yards

Yay! Melissa joined us and helped us entertain the resort!

 

Karen

WOD
CrossFit Benchmark WOD -"Karen"
For Time:

• 150 Wall Ball

   20 lb. Ball M/15 lb. Ball W
   10 ft. target M/9 ft. target W

Wall Ball/Karen Demo...[mov][wmv]

 

"J.T." on the Beach in Mexico!

CrossFit Hero WOD - J.T. -all wet and sandy
21-15-9 Rep Rounds For Time:

• Handstand Pushups
• Ring Dips
• Pushups

And remember those margaritas last night?  Someone MAY have had 1 or 2 too many and MAY have shook Pukie's hand today!
Enjoyed having Phil and Amy's friends Jeff, Nate, and Kirk join our craziness on the beach today!

Happy Birthday Jane!!

Free Saturday Workout

WOD
"First Alarm"
3 rounds:
Pull 150 feet (three sections) of hose
Return to the starting end of the hose, doing:

• Bear crawl 50 feet (first section)
• Walking lunges 50 feet (second section)
• Step-step-squat 50 feet (third section)

Hand-pull the hose back to its start

A second alarm is six rounds; a third alarm is nine rounds

Welcome to CrossFit Flagstaff, Katrina

and Sue                                                and Dylan

Front Squats, Pullups and Pistols

WOD

Front Squat 5-5-5 for load

Rest-

Max Rounds in 10 minutes of:

• 12 Pullups
• 12 One-legged squats, alternating legs (Pistols)

Pistols, Part I (Adrian Bozman) ...[wmv][mov]
Pistols, Part II (Adrian Bozman) ...[wmv][mov]
Pistols, Part III (Adrian Bozman  ...[wmv][mov]

Grand Canyon Hike Tomorrow-

Chloe will be leading a hike tomorrow (Saturday) to the bottom of the Grand Canyon and back for anyone who would like to join her.  Please meet her at Fort Valley Late for the Train at 6:00 a.m. tomorrow morning to make the drive and catch the bus to the Kaibab Trail. Bring lots of water, food, and layers of clothing.  Temps will fluctuate with elevation changes.

CrossFit In Mexico -after Mike and Lisa Showed Up

WOD In Puerta Vallarta Resort Gym
21-15-9 Rep Rounds For Time:

• Stationary Bike on Level 8 M/Level 6 W, Bike for 1 mile
• Dumbbell Push Jerk -45 lb. M/25 lb. W
• Pushups
• Double Unders

And...a margarita-or 2.  Who's counting?

Cleans and Pushups

WOD

Clean 5-5-5 rep rounds for load

Rest -

Max Rounds in 10 minutes of:

• 12 Pushups
• 12 Cleans (95 lb. M / 65 lb. W)

And a game of CrossFit Dodgeball with the CrossFit Kids class.

CrossFit In Mexico!

Phil and Bill's Mexico WOD in Mazatlan...
AMWAP (As Many Waves As Possible) in ...5 hours?

THREE...2...1.... GO!

Deadlift and Pullups

WOD

Deadlift 3-3-3 rep rounds for load

Rest -

5 rounds of:

• 12 Deadlifts (135 lb. M / 95 lb. W)
• 12 Pullups

Nona

WOD
Nona

• 500m Row
• 30 - 20 - 10

             Hang Power Cleans (95 lb./65 lb.)
             Pull Ups
             Burpees
             Kettlebell Swings (1.5 pd./1 pd)

CrossFit Alexandria "Nona" WOD - video [wmv] [mov]

Overhead Squats

WOD
For Load:

• Overhead Squat      

          3-2-2-1-1-1 rep rounds

Overhead Squats (Mark Rosen)...[wmv][mov]

Nicole Carroll Bodyweight OHS x 15...[wmv][mov]

Sunday's Workout

WOD
For Time:

• Run 400m Forward
• Run 400m Backwards
• 21 - 15 - 9 Rep Rounds of:

                Squats
                Burpees
                Knees to Elbows

• Run 400m Forward
• Run 400m Backwards

Free Saturday Workout - Team 2008

Team WOD
Done by a team of 3 or 4... each component other than the row must be completed prior to starting the next and only 2 people may be working at the same time.

• 2,008 m row (to be completed over duration of workout at any time)
• 502 Double Unders
• 251 Burpees
• 251 Sit Ups
• 502 Squats
• 251 Pull Ups
• 251 Push Ups

Welcome to CrossFit Flagstaff, Dita.

Clean and Jerk

WOD

With a continuously running clock do one 135/95 pound Clean and Jerk the first minute, two 135/95 pound Clean and Jerks the second minute, three 135/95 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

 

 

Angela and James are visiting from Phoenix. Welcome to CrossFit Flagstaff.

Nate

CrossFit Hero WOD -"Nate"

Complete as many rounds in 20 minutes as you can of:

• 2 Muscle-ups (vid 2)(vid 3)(vid 4)
• 4 Handstand Pushups
• 8 Kettlebell Swings  -2 pood M/1.5 pood W

                                       Compare to March 2008.

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Squats and Jerks

WOD
For Load:

• Back Squat [wmv][mov]      

          3-2-1-1-1 rep rounds

Low Bar Back Squat, Mark Rippetoe ...[wmv][mov]
Rippetoe 315lb.x10 ...[wmv][mov]

• Jerk or Push Jerk [wmv][mov]         

          3-2-1-1-1 rep rounds

Push Jerk Benefits ...[wmv][mov]
Push Jerks: Dave Opens His Hips...[wmv][mov]
Jerk Efficiency Demo...[wmv][mov]

To Parallel              Past Parallel -Legit     To Parallel            Past Parallel -Legit

Just past parallel -Legit      And a new PR for Holli and for Patrick!  Nice!

Nice dip, straight up and down in the torso, harnessing the power of the hip.  Solid landing in both of these split Jerk photos.  Squarely centered between rear toe and forward heel, arms locked out and overhead.

Decent dip-butt should be back a little more, harnessing more power from the hip rather than the quads.  2. Great drive-fully open hip, releasing it's power into elevating the bar off the shoulders. 3. Drops quickly in free-fall under the weightless bar.  4.  Receiving the bar with fully locked out shoulders and elbows in a solid partial squat, under the bar.  5.  Standing the load up with his legs to full height.  The Push Jerk.  Well done, Justin!   Good coaching, Cullen!

Fire Fighter Chipper!

CrossFit Flagstaff WOD -The Fire Fighter Chipper!
For Time:

• 50 Sledgehammer Strikes (10 lb.)
• 70m Tire Drag (100 lb.)
• 15 Pike Pole Hoists (45 lb. bar)
• 40m Dummy Drag (140 lb.)
• 20 Hurst Tool Clean and Jerk
• 70m Farmer's Walk (70lb. DB's M, 55lb. W)

Compare to June 2008 .

Run, Squat, Repeat

WOD
4 Rounds For Time:

• 400m Run
• 50 Squats

Run-Squat WOD (Speal & Zac) [wmv][mov]
Compare to June 13, June 14, and May 2007.


Over-Achiever Butt Balls.

Cullen, Zen Squatter.                     Scott and Mike, some sort of tribal dance?

Nice squats, Sara!            Wow! Do you CrossFit?        HOW many squats???

Sunday's CrossFit Trainer Challenge

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

CrossFit Certification Seminar Trainers' WOD - video [wmv] [mov]

Lucy got her workout in too!  And her mom did a great job learning to Clean!  Nice, Eileen!

Welcome, Rob!                 Nice extension, Sara!            Great depth, Heidi!

Free Saturday

WOD
4 Rds. for Time of:

• 15 Push Press (or Jerk)  -135 lb.M/95 lb. W
• 25 Wall Ball -20 lb.M/15 lb. W
• 200m Run

Nice Push Presses (vid), Adrian and Sara!  Great job keeping upright through the torso -chest up, weight in heels, driving off a powerful hip and strong mid-line! (pull that belly in and shoulders back at the top just a little more, Sara!)

Nicole

CrossFit Benchmark WOD -"Nicole"

Complete as many rounds in 20 minutes as you can of:

• Run 400m
• Max Reps Pullups

As soon as chin is not clearing the bar or you drop off the bar, go run.
Record number of pullups completed for each round for a score of total pullups completed in the workout.

DONNA GOT HER FIRST KIPPING -UNASSISTED- PULLUP TODAY!!  CONGRATULATIONS, DONNA!

These guys were serious about getting their chins over the bar!  The Sleeper and the Growler.

Steve is taking his new position as a trainer quite seriously, eh Katie?!  Ahh...it must be Fall.  The incessant leaves and bushes are starting to blow into the gym again....sigh.

Muscle Ups

WOD
For Time:

• 30 Muscle Ups

WOD Demo Video (Pat Sherwood)...[wmv][mov]
100 Muscle-ups,CrossFit Omaha - video [wmv] [mov]

CrossFit Instructional Videos:
Muscle-up/False Grip Demo...[wmv]
False Grip Explanation/Demo...[mov][wmv]
Developing a Muscle-up Part I: Stability (Rob Miller)...[wmv][mov]
Developing a Muscle-up Part II: Transition (Rob Miller)...[wmv][mov]
Developing a Muscle-up Part III (Rob Miller)...[wmv][mov]

Mike Munoz and Carlos Ibarra of CrossFit Houston visited us today!  Mike also got his 1st muscle up here today!
Welcome to your first CrossFit class, Scott, and CONGRATS on getting your first muscle up as well!

CONGRATULATIONS, MATT!!

"Our own Matty Moore finished the half marathon in a time of 1:37:39, putting him 9th, which is an amazing time on a really tough course. I saw him finish, but couldn't get my camera ready in time to capture anything but his dust. (notice the shirt!)"  -Ben

Then, just to note, Matt come to CrossFit later that evening and did Fight Gone Bad for the fundraiser.  Bad-ass, Dude.  Look for him on the front page of last Sunday's paper, leading the pack!

Awesome, Matt!!

Preparation for Winter...

WOD

For time 30, 25, 20, 15, 10, and 5 rep rounds of:

• Virtual Shoveling  [wmv] [mov]
• Push-ups

With an Olympic bar holding only one plate (men use 45 lb. plate, women use 25 lb. plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Jane did full pushups the entire workout!

Welcome to our crazy CF family, Eileen!