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Friday Night Running and Dead Lifts

WOD:

Run 1 mile
5 deadlifts  285lb / 195lb
Run 1,200 M
10 deadlifts  265lb / 175 lb
Run 800 M
15 deadlifts  245lb / 155 lb
Runn 400 M
20 deadlifts  225lb / 135 lb

 

         



                                                

NO Saturday Class

REMINDER:  NO CLASS THIS SATURDAY!  CROSSFIT FLAGSTAFF IS SENDING A TEAM OF 16 PEOPLE TO THE DEL SOL RAGNAR RELAY RACE, RUNNING 202 MILES FROM PRESCOTT TO MESA, FRIDAY AND SATURDAY!  GET OUT ON SATURDAY AND DO SOMETHING DIFFERENT AND FUN -AND MENTALLY CHEER US ON!

TEAM RUNNERS:  ISABELLE, JUSTIN, CASEY, CHLOE, ROB, MIKE R., KATIE L., JP, BEN, LISA, CULLEN, AND MATT.
TEAM DRIVERS AND SUPPORT:  STEVE AND DONNA
TEAM RACE VOLUNTEERS:  ROBIN, LAUREN, AND KRISTINE 

START TIME:  FRIDAY AT 11:00

Our fabulous 2008 team!

 

Hit the Shoulders From Every Direction!

WOD
For time:
  50 Ring Dips
Run 400m
  50 Pushups
Run 400m
  50 Handstand Pushups
Run 400m

Pushups are honest pushups. Handstand pushups are "nose to floor".

CrossFit Instructional Videos:
Handstand Pushup Band Support, Jeff Tucker ...[wmv][mov]
Handstand Pushup Band Support Part II, Jeff Tucker ...[wmv][mov]
 

The perfect pushup.

Pullup Ladder

WOD

With a continuously running clock do one pullup the first minute, two pullups the second minute, three pullups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Record number of minutes completed.

                                                  Compare to January and November 2008.

CrossFit instructional and demo videos on pullups:
Adrian Teaches Kipping, Part I...[wmv][mov]
Adrian Teaches Kipping, Part II...[wmv][mov]
Adrian Teaches Kipping, Using the Hips...[wmv][mov]
Jumping Pullups...[wmv]

 Pregnant w/Pullups!         Box Jump Ladder too!

Think I'm helping...??

Look, NO BAND!!

Clean 1x7

WOD
For Load.

• Clean

          1-1-1-1-1-1-1 rep sets

Increase load each rep or work on the skill of the movement.

CrossFit Instructional and Demo Videos on the Clean and Skill Drills:
Burgener Warmup -CrossFit Evolution

Transition to the Jump, Coach Burgener...[wmv][mov]
Scoop Training...[wmv]
Clean Drops...[wmv][mov]
Clean Instruction, Part I, Coach Burgener...[wmv][mov]

Second Pull Power, Coach Burgener...[wmv]

Clean: The 3d Pull, Coach Burgener...[wmv][mov]

Cleaning from the Ground, Coach Burgener ...[wmv][mov]
Timing, Coach Burgener...[wmv]

BIG CONGRATULATIONS TO HOLLI AND LAURA ON GETTING THEIR FIRST PULLUP TODAY!!  I DON'T HAVE PHOTOS UNFORTUNATELY, BUT THERE WERE EYE WITNESSES!

Zone Log Books are due for this week!  Let's see 'em!!!

Fight Gone Bad -Racing Style

WOD
Teams of 2 race through all 5 stations for time.
3 rounds,1 min. rest between rounds.
Rest does not start until 2nd person has completed all stations in each round.

• Row (20 calories)
• 20 reps Wall Ball -20 lb. M/15 lb. W
• 20 reps Sumo Deadlift High Pull -75 lb. M/55 lb. W
• 20 reps Box Jump -20" Box
• 20 reps Push Press -75 lb. M/55 lb. W

We had some visitors join us today!  Welcome, Jesse, owner of Lynwood CrossFit, and Bret from Oceanside CrossFit.  GREAT to have you guys here!

What AWESOME energy!  The gym was ROCKIN' today!  Nice work, all of you!

A Great Opportunity to Make a Difference

Do you know someone, or are you, a healthy, positive woman over 18 who loves to run and would love to accompany a girl at her pace as she reaches her goal of completing an untimed, noncompetitive 5K? The spring season of Girls on the Run has begun and over 80 girls will need a Running Buddy to support and encourage them during the New Balance Girls on the Run 5K on May 2, 2009 at Buffalo Park in Flagstaff, where everyone is #1! Running Buddies attend a one-hour Girls on the Run orientation, a practice 5K session with their girl and her team, and the final 5K. To learn more about volunteering contact Stephanie. The mission of Girls on the Run of Coconino County is to educate and prepare girls for a lifetime of self-respect and healthy living. Check out their website for more information about their programs.

CrossFit Flagstaff!  We have girls who are participating in this program and in this run!  Let's get out there and support them!

In Honor

In Honor of a fallen Australian Soldier, April 28, 2008, Afghanistan.
Lance Corporal Jason Marks, a married father of 2 who grew up in Yeppoon near Rockhampton, was the fifth Australian soldier to die in the central Asian nation since 2002.

WOD -Courtesy CrossFit Effects and CrossFit Brisbane
3 Rounds for Time:

• 21 Pullups
• 15 Push Press -60kg M/40 kg W
• 9 Deadlifts -100kg M/75 kg W
• 400m Run (430m CFF)

 

Free Saturday - Team Lung Burner

WOD
Teams of 2
Working together, each teammate completes 3 rounds for total time:

• 500m Row
• 21 Burpees
• 400m Run (430m CFF)

Working at the same time, while 1st teammate Rows, the other Runs.  As soon as both are finished, complete 21 Burpees each, together. Then, as soon as both are finished with the burpees, 2nd teammate Rows, the other Runs.  That completes Round 1.

Welcome to CrossFit Megan and Justin!  Great to have you join us!  You were awesome!!!

SDLHP -Again!???

WOD
It's good for you.

7 Rounds For Time:

• 10 Sumo Deadlift High Pulls -95 lb. M/65 lb. W
• 10 Ring Dips

Couples that SDLHP together...

Though that one looked like it mighta hurt, it's great to see Ben's shoulder is healing and he's getting back in the game!!  Game face and all.

Everybody Loves Fran

CrossFit Benchmark WOD - "Fran"
21-15-9 rep rounds of:

• Thrusters -95 lb. M/65 lb. W
• Pullups

FranLanta...[wmv][mov]
Fran - 2:05, Speal ...[wmv][mov]

Compare to March and September 2008.
And let's just note Amanda's time in March and Justin's time in September.  Outstanding!

The UPS Guy loves Fran!

Agility, Power, Coordination and Strength

WOD

For Time:

• 45 Double Unders
• 45 Squat Cleans (M 135 lb. / W 95 lb.) 
• 45 Ring Dips 
• 45 Double Unders 

                             

  

Deadlift

WOD

For Load:

• Deadlift
  

          1-1-1-1-1-1-1 rep rounds

                             

Congratulations is in order for all the PR's that were achieved today! Great work!

REMINDER...

DON'T FORGET TO BRING YOUR FOOD JOURNALS TO THE GYM AND HAVE THEM REVIEWED BY A TRAINER!  YOU ARE HALF WAY DONE WITH THE ZONE CHALLENGE!  KEEP UP THE GREAT WORK!

Your Choice: "Cindy" or "Mary"

CrossFit Benchmark WOD's -

As Many Rounds as Possible in 20 minutes of:

  

    "Cindy"                   OR              "Mary"

   5 Pullups                                  5 Handstand Pushups  (vid 2)

 10 Pushups                               10 1-legged Squats (vid 2)  (vid 3)

 15 Squats                                  15 Pullups

Priorities

Do you REALLY not have time???

Tabata on Sunday

WOD

Tabata Squats

      Rest

Row 1000m

      Rest

Tabata Squats

          

Free Saturday Class

WOD - Canadian Hockey

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.

Welcome to CrossFit Flagstaff, Anna, Summer and Brett. Great to have you in class today.

The 2:05 Minute "Fran"

WOD

The 2:05 Minute "Fran"

   21 - 15 - 9 Rep Rounds of:

• Thrusters
• Pullups 

Get it however you can. Use PVC, empty bar, jumping pullups, etc.

1000 meter row for time before and after.

February 12, 2009

WOD

As many rounds as possible in 20 min:

• 250m Row
• 21 Sumo Deadlift High Pull (95 lb. M / 65 lb. W) 
• 15 Pullups 

                
  

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 

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

Shoulder Press

Push Press

Push Jerk/Split Jerk

There were quite a few PR's today, great work everyone!!

Core Strength

WOD

5 Rounds for Time:

• 25 Kettlebell Swings (M 2 pood / W 1.5 pood)
• 25 GHD Situps 
• 25 Hip Extensions 
• 25 Knees to Elbows 

  

Back Squat 5x5

WOD
For Load:

• Back Squat

          5-5-5-5-5 rep sets

Increase load each round.
Bonus Round: 1 rep max at the end for PR

CrossFit educational videos on the Back Squat:
Back Squat Geometry, Mark Rippetoe (CFJ Preview)...[wmv][mov]
Barbell Positioning, Mark Rippetoe ...[wmv][mov]

Jane got her 1st strict pullup today!!!

Ben is a happy squatter today.  His shoulder is getting better!

Chloe Will Pump You Up!

WOD
As Many Rounds As Possible In 20 Minutes:

• 250m Row
• 20 Bench Press -30k M/20k W

CrossFit educational videos on the Bench Press:

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]

Free Saturday - 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]


Welcome to CrossFit, David and Mason!

The New "Cindy"

WOD
As Many Rounds As Possible in 15 minutes:

• 5 Bodyweight Bench Press
• 10 Bodyweight Back Squats
• 15 calories on the Rower

John Welbourn, former Philadelphia Eagle, now affiliate owner of CrossFit Balboa, is in the process developing CrossFit Football.  This is one of the workouts programmed for that.

To the 7th Power

WOD
7 Rounds For Time:

• 7 Hang Power Snatch

• 7 Burpees

"When you feel like you are dying,
But to finish you are trying,
Don't give up, don't walk out -
Finish that ol'
CrossFit Workout!!"
-Rebecca Howell

The Faces of Nicole

CrossFit Benchmark WOD - "Nicole"
Complete as many rounds in 20 minutes as you can of:

• 400m Run
• Max Reps of 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.

Compare to November 2008.

 

Elizabeth

CrossFit Benchmark WOD - "Elizabeth"
21-15-9 Rep Rounds For Time of:

• Cleans -135 lb.M/95 lb. W
• Ring Dips

Elizabeth (as Rx'd) (Annie and Greg)...[wmv][mov]
Power Elizabeth (Greg A.)...[wmv][mov]
Elizabeth @ CrossFit Los Angeles ...[wmv][mov]

Compare to November and April 2008.

 

There are tweaks to be made to this clean, but the extension and lack of big arm pull are to be commended, Matt.  That is a big change.

 

Other big improvements:  Jane, MUCH better in the early arm pulling, Lauren, great extension, and great depth and good squat, Donna!  

END OF THE NO SUGAR CHALLENGE TOMORROW!

Congratulations!  You have completed the 4th week of the NO SUGAR FOR A MONTH CHALLENGE!  Please bring in your log books so we can record the final results and hear your thoughts!  Check out the Nutrition blog for some thoughts, and email me or post your own!

THRUSTERS!

WOD
For Load:

• Thrusters

            1-1-1-1-1-1-1 Rep Rounds

Compare to May 2008.

 

Welcome to CrossFit, Lee!  Nice thrusters!

  Welcome back, Mike!!!

 

And, then, maybe a little work on flexibility...some more than others!

Gymnastics

WOD

For Time:

5 - 10 - 15 - 20 - 15 - 10 - 5

• Shoulder Press (65 lb. M / 45 lb. W)
• Ring Dips (no kip today) 
• Skin the Cat (Scaled: Knees to Elbows)