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« May 2009 | Main | July 2009 »
Drive the Hip
WOD
Max Rounds In 20 Minutes of:
95 lb. M/65 lb. W
CrossFit Educational Videos:
Core to Extremity Violation, Pat Sherwood ...[wmv][mov]
Sumo DL High Pull, Level II Seminar ...[wmv][mov]
Injury and why I love CrossFit.
-Eileen Schreiber
So........ I got hurt. I jumped too high, didn’t make it, fell backwards, and broke that fall with two hands behind me. It’s been over a week and I’m just now feeling OK about bearing load – meaning, holding the blow dryer without pain, or pulling off my bra, (OUCH), and I still shake hands like a total wimp.
Thank goodness it’s nothing that a little time won’t heal. This is not being really “HURT”.
But getting injured in any way made me think a lot about CrossFit, and why I love it so much.
Nobody pushed me to jump that high. I tried it on my own. Nobody stood next to me, subtly asking me to feel like a wimp or a pussy if I didn’t go for it. The box was there. And so were lower ones. The only reason I tried to jump that high is because I wanted to.
Since I’ve been hurt, I’ve kept going to CrossFit. I can’t use my hands. Period. And it’s OK. Again, nobody treats me worse because I can’t do what they do. I just do something else.
If our CrossFit were a place where I felt like I was constantly being pushed from the outside..if I felt like someone was treating me like I have to always go one step father or harder to be worthy , I would never come back.
I love our CrossFit because the challenge is ALWAYS there.. the competition is ALWAYS in front of me.. the people who can do it all as Rx’d are working out next to me…so the opportunity to push harder, do it faster, bear more load, is omnipresent.
But the only one who EVER puts the pressure on to take it on.. is me.
Sunday Sunday Sunday
Buy In:
- 15 Pushups
- 15 Ring Rows
- 15 Wall Squats
- 800m Run
- 20 Tire Flips
- 25 Ring Pushups
- 50 Pullups
- 25 Ring Pushups
- 20 Tire Flips
Cullen's Saturday Crew
Buy In:
WOD:
3 Rounds for Time:
- 15 Deadlift
- 15 Sumo Deadlift High Pull
- 20 Box Jumps
Welcome back, John.
Welcome to CrossFit Flagstaff, Ron.
Mary
Pistols, Part I (Adrian Bozman) ...[wmv][mov]
Pistols, Part II (Adrian Bozman) ...[wmv][mov]
Pistols, Part III (Adrian Bozman ...[wmv][mov]
For those who really don't have pistols, they can single-leg squat to a
high box. However they do it, they need to stay on their heels. NO
knee problems as a result of going deeper than capable. Start shallow
and build the capacity.
Trail Run
Buy In:
2x Max Pushups
WOD:
- 5k Trail Run
Run, Hike, Climb, Clean rocks, Squat outside, or Ride (maybe a Bier Bike?). Try something new, push yourself on something old and see if you've improved!
Faces in the photos: Saul Jiminez, Mad Dawg Fitness, Susan Robinson, Fitness Beyond the Box.
Clean and Jerk Ladder
Buy In:
Back Squat
5 - 5 - 5
WOD: Clean and Jerk Ladder
1 Clean & Jerk (60k M/40k W) the 1st Minute,
2 Clean & Jerk the 2nd Minute,
3 Clean & Jerk the 3rd Minute, etc.
Continue as long as you are able.
Sarah B. got her 1st kipping pullups today!! Congratulations, Sarah!!
Thank you, Rip!
Big thanks to Coach Rippetoe and his staff for coming out to Flagstaff and coaching the Barbell Lifting cert here in our gym! Thanks, also, to all those who attended the cert - some from across the United States!
More photos posted in this past weekend's blog post below!
Lunge, Run, Lift, Repeat
Buy In:
2x Max Reps to Failure (rest between sets)
WOD:
5 Rounds for Time:
- 10 Lunges Each Leg
- 200m Run
- 15 Light Deadlifts (135 lb. M/95 lb. W)
Snatch and Pullups
Buy In:
Overhead Squats
15 - 15 - 15
WOD:
10 - 8 - 6 - 4 - 2 rep rounds for time:
Barbell Lifting Cert
This weekend, CrossFit Flagstaff had the privilege of hosting Coach Rippetoe and his staff in coming out and teaching the heavy lifts for the CrossFit Level 1 Barbell Cert.
Barbell Positioning, Mark Rippetoe ...[wmv][mov]
Popular Biomechanics, by Mark Rippetoe -CFJ article
Introduction to the Bench Press, Part I, Mark Rippetoe...[wmv][mov]
Introduction to the Bench Press, Part II, Mark Rippetoe...[wmv][mov]
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]
Back Squat Geometry Part 1,Rippetoe (preview to CFJ video)...[wmv][mov]
Back Squat Geometry Part 2 -CFJ video
In the Gym with Coach Rip ...[wmv][mov]
Introduction to the Low Bar Back Squat, Mark Rippetoe ...[wmv][mov]
Low Bar vs. High Bar Squats, by Mark Rippetoe -CFJ article
Going Deep, by Mark Rippetoe -CFJ article
The Slow Lifts 2: The Squat, Coach Rip -CFJ article
The Squat: All About Hips and Knees, Mark Rippetoe -CFJ Video
Active Lumbar In the Squat, Mark Rippetoe -CFJ Video
Back Squat Geometry Part 2 -CFJ video
In the Gym with Coach Rip ...[wmv][mov]
Introduction to the Low Bar Back Squat, Mark Rippetoe ...[wmv][mov]
Low Bar vs. High Bar Squats, by Mark Rippetoe -CFJ article
Going Deep, by Mark Rippetoe -CFJ article
The Slow Lifts 2: The Squat, Coach Rip -CFJ article
The Squat: All About Hips and Knees, Mark Rippetoe -CFJ Video
Active Lumbar In the Squat, Mark Rippetoe -CFJ Video
Deadlift Alignment Part 1, Mark Rippetoe...[wmv][mov]
Deadlift Alignment Part 2, Mark Rippetoe...[wmv][mov]
Deadlift Anatomy, Mark Rippetoe...[wmv][mov]
Deadlift Arm Position Lecture Clip...[mov][wmv]
Deadlift Back Angle, Mark Rippetoe ...[wmv][mov]
Deadlift Setup, Mark Rippetoe ...[wmv][mov]
Deadlift Starting Angles, Mark Rippetoe...[wmv][mov]
Deadlift Starting Position Intro, Mark Rippetoe...[wmv][mov]
Scapular Finish for Deadlift, Mark Rippetoe ...[wmv][mov]
Cueing the Hamstring, Mark Rippetoe...[wmv][mov]
A New Rather Long Analysis of the Deadlift, Mark Rippetoe -CFJ article
Power Cleans, Mark Rippetoe ...[wmv][mov]
Press-Basic Positions, Mark Rippetoe...[wmv][mov]
Press-Hand Positions, Mark Rippetoe...[wmv][mov]
Press Instruction, Part I, Mark Rippetoe...[wmv][mov]
Press Instruction Part 2, Mark Rippetoe...[wmv][mov]
Press Instruction Part 3, Mark Rippetoe...[wmv][mov]
Press Posture Question, Mark Rippetoe...[wmv][mov]
Press Review, Mark Rippetoe...[wmv][mov]
Weighted Press, Part I, Mark Rippetoe...[wmv][mov]
Weighted Press, Part II, Mark Rippetoe...[wmv][mov]
Weighted Press, Part III, Mark Rippetoe...[wmv][mov]
The Press, Mark Rippetoe -CFJ article
All videos and articles courtesy CrossFit.com.
Pressing
WOD
Complete As Many Rounds As Possible in 20 minutes:
- 5 Handstand Pushups
- 10 Bench Press -135 lb. M/95 lb. W
- 15 Push Press -95 lb. M/65 lb. W
- 20 Ring Dips
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]
Coach Rippetoe will be at the gym this weekend, teaching the Barbell Lifting Cert! No regular classes this weekend! HAVE FUN and GET LIFTIN'!!
Get Outside!
GET OUTSIDE AND PLAY IN THIS BEAUTIFUL WEATHER IN THIS BEAUTIFUL PLACE!
DEAD WEIGHT!
WOD
Partner Up-
Fireman Carry your partner 200m, then switch
Piggy Back Carry your partner 200m, then switch
Dummy Drag your partner 100m, then switch Rest, then:
For Max Load:
- Deadlifts
1-1-1-1-1-1-1 rep rounds
Run! Jump! Run!
WOD
Snatch at 75% 1 RM
3-3-3-3-3 Rest, then-
For Time:
800m Run
20 Box Jumps
400m Run
20 Box Jumps
200m Run
20 Box Jumps
100m Sprint
Robin - Thanks for your inspiration!
Robin was interviewed on CrossFit Radio!! Robin, thank you so much for all your encouragement, support, and passion you give to CrossFit Flagstaff and CrossFit as a whole. You have inspired a lot of people by what you have accomplished and the help you have given. Your courage in competing in the Great Basin Regional Qualifiers for the CrossFit Games really inspired a lot of people!
To hear Robin's interview, click here. If you don't want to listen to the whole radio show, you can scroll to about 1/3 of the way through the program to find Robin's interview.
REMINDERS FOR UPCOMING EVENTS
Saturday, June 27, 2009
REGISTER FOR THE NORTHLAND HOSPICE RUN - Deadline, this Friday, June 19!
Laura has posted a sign up sheet at the gym. For those who have already registered, please bring in your registration fee as soon as possible!
The Northland Hospice Run or Walk 5K/10K will wind you through the streets of downtown Flagstaff. You will loop through historic downtown passing shops and restaurants before heading into scenic neighborhoods. Both the 5K and 10K will take you onto the Flagstaff Urban trail system for a portion of the race. After the race there will be a pancake eating contest as well! Let's represent CrossFit Flagstaff! This will be our second year in this race!
Friday, Saturday and Sunday, July 10-12
REGISTER TO SPECTATE AND SUPPORT CROSSFIT FLAGSTAFF AT THE 2009 CROSSFIT GAMES!
The 2009 CrossFit Games are soon upon us. If you are among the many amazing folks who are coming out to watch the action and support our Affiliate Team and Lisa, you need to get registered!
Spectator Event Fees:
3 Day Pass (Purchased in advance online) - $30
3 Day Pass (Purchased at the event) - $60
1 Day Pass (Purchased at the event) - $20 per day
Children 13 years and younger attend for free.
For more in depth contact information and to pre-register as a
spectator for this year's competition at the 2009 CrossFit Games, click here.
TARA KATIE ALI
TEAM CROSSFIT FLAGSTAFF!
JUSTIN CULLEN CASEY
Whoa! NICE JUMPS!!
WOD
Find a max Box Jump height and go for 4 reps at that height.
3 Rounds of Max reps of:
as many Wall Balls as possible (2 second pause means move on to pullups.)
as many Pullups as possible (as soon as you come off the bar, rest.)
Rest 2 minutes between rounds.
Total rep count for score.
LOTS of great jumps and incredible height today! "Hey, Aiden, reckon the adults have gone completely mad?"
Oof! Missed! Maybe a bunny hop....nope, I'll one-leg it up... or fly?
Climb up? Pirouette? Throw a fit? AAAGH! Just rip the offending plate off the top!
Eileen really pushed her edges today! Welcome back, Izzy! Katie made a 41" jump!!
Leg Burner
Buy In -
WOD - 3 Rounds for Time:
FREE SATURDAY - "Parenting 101"
BIG thanks to Cullen today for putting on a great event for the Free Saturday Group Workout! He had a huge turnout and everyone had a great time learning functional movement and applying it to their workout! Nice work, Cullen, and very creative workout theme!
WOD
"Parenting 101" -Cleaning, burping, and floor wiping, 24/7!
As many rounds as possible in 24 minutes of:
- 7 Cleans (med ball version vid)
- 7 Burpees
- 7 Floor Wipers
Kelly
CrossFit Benchmark WOD - "Kelly"
5 Rounds for Time of:
Demo Video of "Kelly"...[wmv][mov] Compare to February 2009.
Overhead Squats
WOD -
Overhead Squats For Load:
- 5 - 5 - 5 - 5 - 5
Erin
CrossFit Hero WOD - "Erin"
5 Rounds for Time of:
- 15 Dumbbell Split Cleans - 40 lb.DBs M/30 lb. DBs W
- 21 Pullups
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.
Mid-Atlantic Regional Qualifiers Cont.
WOD:
#3 400m Run
21 OHS (95 lb./65 lb.)
21 Box Jumps (24"/20")
400m Run
15 OHS
15 Box Jumps
400m Run
9 OHS
9 Box Jumps
Welcome to CrossFit Flagstaff, Mike.
FREE SATURDAY GROUP WORKOUT!
Come to CrossFit Flagstaff this coming Saturday, June 13th at 9:00 a.m.! Bring a friend -or two! Bring your KIDS! CrossFit Flagstaff KIDZ 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 will be hosting a free Saturday event in which everyone is invited to come and participate, learn, ask questions, and socialize! Watch the calendar for the dates and locations, as they will vary.
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 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, we
offer two options for becoming a CrossFit Flagstaff member. The first option is 5 introductory private sessions scheduled at your convenience with a personal trainer prior to joining the group
classes. The second option is a 5-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 there is currently an On-Ramp course in session. The next one will start in September.
Reserve your spot soon as space is limited. If the course fills to
capacity, we will ask you to wait until the next course in December, or you can go through 5 private sessions.
Please feel free to call if you have any questions. 928-607-6139
Mid-Atlantic Regional Qualifiers
#1 -2k Row for time
Rest, then:
#2 -3 rounds for time of:
10 Deadlift (275 lb. M/185 lb. W)
50 Double Unders
June 5th, D-Day. In Memoriam.
CrossFit Hero WOD - "DT"
5 Rounds For Time of:
12 Deadlifts -155 lb. M/100 lb. W
9 Hang Power Cleans-155 lb. M/100 lb. W
6 Push Jerks -155 lb. M/100 lb. W
Compare to April 2009.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
"Kicked Out of Dodge"
WOD
Matt looks like he may have been "Kicked Out of Dodge" by all those women!
HEY! Don't forget to check in on our up and coming CrossFitters in the On-Ramp course!
You or Fran?
"Who's in Charge Here?"
from Motor City CrossFit
I was recently talking to one of our members and one of the things we talked about was her ‘inner demon’. Not sure if that is the appropriate term or not - but whatever, it is. This is the voice in your head telling you to pick up that bar when you aren’t 100% sure you’ll get it off the ground. Or to jump on the bar even if you not sure you’re going to get your chin high enough.
I found this conversation somewhat funny because just a few days back I received this email from one of our members. Everybody probably has a method to their madness…This is Jim’s.
When you are doing a tough MetCon WOD, who runs the show, your body or your brain? For example, you are halfway through your squats on the 18th round of Cindy and your legs are SCREAMING to your brain that they need a rest. Does your brain obey the commands of the legs? Or does your brain yell back, “SHUT THE @#*%-UP LEGS! I AM IN CHARGE HERE! I will tell YOU when you need a break, NOT the other way around!”
We have to realize that the screaming legs, loud mouth shoulders, and all other whining body parts that try to goat the brain into a rest are just ignorant lumps of muscle fibers that tend to greatly underestimate their own capacity. Think about all the times when your complaining body had just about convinced your brain that you can’t possibly do any more. Then something snaps you out of it, like JD yelling, “you only have eight OHSs left, just pound them out straight through” or “for the first time ever, you might have the chance to beat Carey in a WOD – hurry up!” Then instead of stopping, you actually find yourself speeding up! Your screaming body parts were wrong again.
So next time you are about to start a tough workout, why not have a little talk with the “Usual Suspect” body parts first. Make sure they know that your brain is in charge, and that they should keep their whiney comments to themselves.
Bill pulling through one more heinous pullup in Fran, telling his body who's in charge.
CrossFit Benchmark WOD - Fran
21-15-9 Rep Rounds for Time of:
- Thrusters -95 lb. M/65 lb. W
- Pullups
Compare to February 2009.
"Heidi got 1st kipping today and integrated a few into Fran. Justin (previous PR 7:40, today 4:45!), Casey (from 6:07 to 4:48!) and Tara (PR'd last Monday at 6:57 and now 6:13 today!) PR'd as Rx'd Fran today. All participants pushed intensity (Bruce 1st time as Rx'd) and left everything on the floor." -Steve
Strong work, everyone! Heidi, congratulations!
Filthy Fifty
Buy In:
Snatch Balance
1-1-1-1-1 (to 1 RM)
Rest, then-
CrossFit Benchmark WOD - Filthy Fifty
- 50 Box Jumps - 24" Box
- 50 Jumping Pullups
- 50 Kettlebell Swings - 1 pood
- 50 Walking Lunge Steps
- 50 Knees to Elbows
- 50 Push Press - 45 lb.
- 50 Hip Extensions
- 50 Wall Ball - 20 lb./15 lb.
- 50 Burpees
- 50 Double Unders
Compare to May 2009
Reconstructing Fran
WOD
Low Bar Back Squat (vid)
5-5-5 rep rounds for load
Rest, then-
3 Rounds: 30 sec Thrusters -95 lb. M/65 lb. W
30 sec rest
30 sec Pullups
30 sec rest
Try to beat "Fran" numbers (45 reps of each).
CrossFit Journal articles on low bar back squat:
The Slow Lifts (pdf article)
You Don't Know Squat Without an "Active Hip" (pdf article)
What Do We Do For Abs? Pull and Squat
WOD
Clean and Jerk
1-1-1-1-1 rep rds. at 85-90% 1RM
Front Squat
3-3 rep rds. at same weight
Rest, then-
15-10-5-10-15 rep rds. for time of:
- Overhead Squats -95 lb. M/65 lb. W
- Pullups
All In Perspective
Maybe It’s Not Your Jeans; It’s Your Perspective
Written by Dani Dufrene, CrossFit Invictus
A couple months ago I set out to accomplish a goal. I wanted to go from #109 to #120. I believed that with little extra mass I would be able to lift heavier weights and recover better from my work outs. Although I have not yet hit #120, I did reach #116 and have felt a remarkable difference. That is not the point of this post, but important to note for the story to come. So that is 7lbs in approximately 8 weeks. Seven pounds may not seem like much for some, but my frame is rather small and all 7 of those pounds are very noticeable to me. They seem to have found a home in my quads, glutes and hamstrings. Not surprising given the CrossFit regimen. Now to my story…
A few weeks ago I went shopping with a girlfriend. The primary goal was to find some jeans because I only had one pair of pants that fit me. What I came to discover on that shopping adventure is that my body has changed drastically. The cap sleeved, frilly shirts that once looked so cute now looked ridiculous. And locating a pair of jeans that fit both in my thighs and my waist was not possible. I was very grateful on that day for my amazing girlfriend who has a healthy perspective on her own body image and had been down this road before. After several failed attempts at finding a pair of jeans, she simply suggested that I find a pair that fit my thighs and have them altered to fit in the waist. As for the cap sleeved frilly shirt, well she said say goodbye and find a new style. Her point was simple, it wasn’t the jeans; it was my perspective. My body had changed and rather than fight it I needed to embrace it and adapt. So I did. I located shirts that didn’t make me feel like the Hulk or Linda Hamilton and I purged my closet of anything that no longer flattered my body in its current state.
If I had gained 7lbs because I sat on the couch gorging myself, that would be a completely different story. Not the case. The jeans didn’t fit me because I had gained muscle mass in my legs and my booty. At that moment I had to make a decision, I could accept the fact that my body had changed and alter my attire or sacrifice my strength and muscle so I could fit into a certain pair of jeans or rock a frilly shirt. To me the choice is a no brainer. I understand that isn’t the case for many women, but I challenge you to challenge your perspective.
I write this post because I know that women torture themselves on a daily basis about their bodies. If you are eating well, CrossFitting regularly and being active and your quads happen to get bigger or your booty grows, I challenge you to embrace it. Adapt your clothing, not your lifestyle. Don’t sacrifice your health and strength for vanity. You can have both. You can be strong and beautiful. You just have to change your perspective. Beautiful might look a little different than it once did.
CrossFit Total -and Antics
WOD
CrossFit Total (click link for free CrossFit Journal article)
Best of 3 separate attempts for a 1 rep max of each exercise.
Remember the May Monthly Challenge? The bar was set, and RAISED. AWESOME work was put out on the workouts through May and the progress shows!
Compare to May 2009.
and...the ANTICS! They crack themselves UP!
