Olympic Weightlifting Cert
RETREATS and Adventures For CrossFitters
Shirts and Etc.WOD 1-1-1-1-1-1-1 rep sets Increase load each set. Rest between sets as needed. Compare to August 13, 2009
For Load:
About CrossFit Flagstaff
About CROSSFIT
Register For Upcoming Events
CrossFit Flagstaff Store
Videos
« July 2009 | Main | September 2009 »
Working the Back Squat
Buy In -
5 - 3 - 1 reps of:
- Back Squat
5 Rounds for Time of:
- 6 Power Snatch (135 lb. M / 95 lb. W)
- 10 Box Jumps - 24" Box
Made By CrossFit - Any Questions?
WOD
Walking Lunge 100 ft.
21 Pullups
21 Situps
Walking Lunge 100 ft.
18 Pullups
18 Situps
Walking Lunge 100 ft.
15 Pullups
15 Situps
Walking Lunge 100 ft.
12 Pullups
12 Situps
Walking Lunge 100 ft.
9 Pullups
9 Situps
Walking Lunge 100 ft.
6 Pullups Compare to April 2009.
6 Situps
Matt and Ben, living proof that CrossFit works. Who could resist joining with walking advertisements like that??
Tabata Something Else
WOD
"Tabata Something Else"
"Tabata Something Else" Demo Video, Rob Miller...[wmv][mov]
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the:
First 8 intervals are Pullups
Second 8 intervals are Pushups
Third 8 intervals are Situps
Last 8 intervals are Squats
There is no rest between exercises.
Post total reps from all 32 intervals.
Compare to January and December 2008, May 2009.
CF Auntie Donna holds new CrossFitter, Josie, while proud Daddy does his pushups!
Deads
WOD
For Load:
5-5-5-5-5 rep sets
CrossFit Instructional Videos:
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 Cues, Pat Sherwood ...[wmv][mov]
Deadlift Setup, Mark Rippetoe ...[wmv][mov]
Deadlift Starting Angles, Mark Rippetoe...[wmv][mov]
Deadlift Starting Position Intro, Mark Rippetoe...[wmv][mov]
Team Workout
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.
Synchronized Burpees
Fight Gone Bad!
WOD
3 rounds of:
- Wall Ball -20 lb. M/15 lb.W (Reps)
- Sumo Deadlift High Pull -75 lb.M/55 lb.W (Reps)
- Box Jump -20" box (Reps)
- Push Press -75 lb.M/55 lb.W (Reps)
- Row (Calories)
Compare to July 2009 November 12 and 13, 2008
In this workout you move from each of the 5 stations after a minute.The clock does not reset or stop between exercises. This is a 5-minute round from which a one-minute break is allowed before repeating. On call of "rotate", you 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.
Add your total points from all 3 rounds for a total score.
FIGHT GONE BAD FUNDRAISER TO SUPPORT ATHLETES FOR A CURE and THE WOUNDED WARRIOR PROJECT
On Saturday, September 26th, CrossFitters around the world will be participating in this event, together.
This is the 4th annual FGB fundraiser to whom the proceeds will be donated to Athletes For a Cure - supporting research for prostate cancer, and The Wounded Warrior Project.
Today, every man, woman in uniform serving overseas in Iraq and Afghanistan, offers up sweat and sometimes blood and tears defending a country, their community, and you. Competing in Fight Gone Bad will be more than merely saying thank you. You will be sweating while some Army Rangers are rucking up the Hindu Kush Mountains in Afghanistan or Navy SEALs stacking on a door in some Baghdad slum. They may never meet you in person, but they thank you for your sacrifice to train and raise money and awareness on behalf of AfaC for the Wounded Warrior Project.
What you’re doing matters to every warrior serving this country. Your efforts will directly support American brothers and sisters wounded in combat defending our way of life.
For more information about this event and to register, go to Fight Gone Bad Fundraiser. We hope you will join us! ALL are welcome!
CrossFit Flagstaff will have class on Saturday, September 26 at 9:00am and 12:00 Noon. Please let us know which class you would like to attend to do the Fight Gone Bad Fundraiser Workout. Please contact Katie Lowe at 928.853.2459 or Cullen Young-Blackgoat at 928.255.2288 with any questions.
Karen
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]
Compare to September 2007, August 2008, and March 2009.
Michael
CrossFit Hero WOD -"Michael"
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.
3 Rounds for Time of:
Ladies 80's For Lauren
Lauren is leaving us for a little while! She will be headed to Phoenix until October to do some work for her Nursing degree, but we will thankfully get her back.
We will definitely miss her, so to send her off in grand style, a few of us broke out our 80's garb and took her out to Ladies 80's night!
Not our typical gym attire....but anything for Lauren!
WE WILL MISS YOU, LAUREN! GOOD LUCK!!
J.T. -Another Hero Honored
21-15-9 rep rounds of:
CrossFit Demo Vid: J.T. (Annie)...[wmv][mov]
Compare to March 2009.
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan, June 2005.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor
The Perfect Pushup
With a little help from our friends....
Lindstrom
In Honor of a Fallen Local Warrior and Hero
Flagstaff High School graduate and former Flagstaff police officer, Eric Lindstrom, lost his life in a military operation earlier this month in northeastern Afghanistan. Eric is survived by his wife, Tara, and their 7-month old twins, Riley and Olivia. CrossFit Flagstaff
honored Eric with a Fundraiser Hero Workout and today and invited
everyone in this community to come and participate, in support of Eric's family and to honor him for his service. Thank you to all who came out and shared in this event with us.
CrossFit Flagstaff Hero WOD - "Lindstrom"
7 Rounds For Time of:
- 15 Box Jumps -24" Box
- 10 Deadlifts -135 lb. M/95 lb. W
- 5 Pullups
Flickr Photo Album for today's photos
Center of Gravity, Area of Base, and Torque
WOD
For Max Load:
1-1-1-1-1-1-1 rep rounds
Increase load each round to find 1 RM
Then:
Burnout max reps:
Hang Power Clean at 70% of 1 RM of Power Clean weight
Welcome, George!!
We also had the privilege of having Sean and Nathan visit us from North Carolina, and Shane from California! Thanks for hangin' and playin' with us today, Guys!
Justin's diggin' deep and drawing a crowd of support! Passion feeds passion.
Coaching 101: Center of Gravity, Area of Base, and Torque
by Jon Gilson, Again Faster
Successful lifting depends on four
elements: area of base, center of gravity, combined center of gravity,
and torque. If the aspiring coach understands the relationship between
these elements and how they inform technique, the quick identification
of faults and their respective remedies becomes automatic.
Area
of base is a simple concept. It is the field delineated by the outside
of the athlete’s feet and the space between them, length and breadth.
It changes in size based on foot position, but is always rectangular.
Center
of gravity is the point within any body around which its mass is evenly
distributed. For our purposes, we can think of it as the point on which
gravity acts. While coaching, we must worry about three separate
centers of gravity: that of the athlete, that of the object lifted, and
that created when they are joined together (the combined center of
gravity).
The simple question: are my centers of gravity as close to the center of the area of base as the movement allows?
At rest, the athlete’s center of gravity lies somewhere on a
vertical line between the pelvis and the navel and just dorsal of the
frontal plane, its exact location dependent on gender and individual
anthropometry. The object’s center of gravity lies in its geometric
center, assuming it is of constant shape, i.e. a barbell rather than a
sandbag or water-filled keg.
The combined center of gravity of
the two lies somewhere on the line between the athlete’s center of
gravity and the object’s center of gravity, biased closer to whichever
weighs more.
Finally, torque is the tendency for a force to
cause rotation around a fixed point. When lifting, our primary concern
is torque about the hip caused by gravitational pull on the combined
center of gravity.
Our objective in any lift is to move an
object exactly opposite gravity and to hold it in its highest position
for an acceptable period of time. To do so, we must vertically align
our three centers of gravity (athlete, object, and combined) with the
center of our area of base, minimizing torque and thereby maximizing
efficiency.
Faults arise when these conditions of vertical alignment are not met.
Continue reading "Center of Gravity, Area of Base, and Torque" »
Congratulations!
Congratulations to Mike and Lindsey Oberst! A new baby girl will be coming to the gym soon!
"Great news,
Baby Oberst was born this afternoon at Flagstaff Medical Center
(another 10 minutes and it would of been in the front seat of our
Yukon). She is 6 lbs 12 ozs, and perfectly healthy. Lindsey is doing
great as well and we should be going home early tomorrow afternoon.
ps: We have not decided on a name yet. Any ideas?" -Mike O.
Nicole
CrossFit Benchmark WOD - "Nicole"
- 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 July 2009.
Welcome to CrossFit, Jeff, Tom, and Ken!! Tom has just moved here and joined us from our friends at CrossFit Fury!
Filthy Fifty
Chipper For Time:
- 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 Shots - 20 lb./15 lb.
- 50 Burpees
- 50 Double Unders
Free Saturday - HAPPY BIRTHDAY, ISABELLE!!!
HAPPY BIRTHDAY!!
Deadlift
Deadlift
- 5 - 3 - 2 - 2 - 1 - 1 - 1 - 1 - 1
Burnout: Max reps to failure @ 80% 1 RM (Deadlift)
CrossFit Educational Videos on the Deadlift:
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 Cues, Pat Sherwood ...[wmv][mov]
Deadlift Intro Lecture Clip...[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]
Breaking Down the CLEAN
5 - 5 - 5 @ 70% 1 RM
Shrug and Drop Under
3 Reps at each weight
20k - 25k - 30k
Rest, then:
10-8-6-4-2 rep rounds for time:
What Are People Up To?
Some random photos and emails sent to me from our CrossFitters, outside the gym:
Eileen is up in Ouray, CO, hangin' with Hypoxia CrossFit!
"Two women who do CrossFit are going to meet for the first
time and have dinner.
Eileen is visiting Tammy’s town.
Eileen to Tammy – Sure, let’s do dinner. It’s
your town where do you want to go?
Tammy to Eileen – Are you paleo or zone?
LOLOLOL"
"This one was HARD! Did this in Ouray today. Jumping squats?
(that’s pounds, not kilos) Turkish get ups? WHOA!!!!! I wish my life in Flag was like this – drive 2 mins to
the gym to workout, take a hike in a gorgeous mountain area, who cares about
the rest of the day!" -Eileen
FIGHT NIGHT!
Tara's fighting fires on the North Rim of the Grand Canyon!
Helen
CrossFit Benchmark WOD - "Helen" (demo vid)
3 Rounds for Time of:
- 400m Run
- 21 Kettlebell Swings - 1.5 pood
- 12 Pullups
Compare to November 2008
We had several visitors today!! Welcome to CrossFit Flagstaff Jason, John, Allen, Randy, Connor and Paul. Great to have you guys here!
UPCOMING FIGHT NIGHT!
THIS COMING SATURDAY IS THE UFC FIGHT!
COME
TO THE RAY'S GARAGE OF PAIN FOR A PRE-FIGHT WORKOUT AT 5:30 P.M. AND
THEN THROW SOME MEAT ON THE GRILL FOR THE BIG FIGHT AT 7:00!
UFC 101 DECLARATION
UFC 101: Declaration
August 8th, 2009: The Wachovia Center, Philadelphia, PA
Televised Card:
Main Event: BJ Penn vs. Kenny Florian (UFC lightweight championship)
Anderson Silva vs. Forrest Griffin (light heavyweight)
Amir Sadollah vs. Johny Hendricks (welterweight)
Kendall Grove vs. Ricardo Almeida (middleweight)
Josh Neer vs. Kurt Pellegrino (lightweight)
Preliminary Card:
Shane Nelson vs. Aaron Riley (lightweight)
Tamdan McCrory vs. John Howard (welterweight)
Matt Riddle vs. Dan Cramer (welterweight)
George Sotiropoulos vs. Rob Emerson (lightweight)
Danilo Villefort vs. Jesse Lennox (welterweight)
Thales Leites vs. Alessio Sakara (middleweight) *not yet confirmed by the UFC
AMRAP in 12 Minutes
WOD:
As Many Rounds as Possible in 12 Minutes:
- 3 Power Cleans (84k M/ 55k W)
- 9 Wall Ball to 10 foot target (15 lb. ball)
A big welcome to Jason who is visiting from Phoenix.
Low Bar
WOD
For Load:
- Low Bar Back Squat
Rest, then burn out 20 reps at 70% 1RM.
Instructional videos and articles courtesy CrossFit.com
Barbell Positioning, Mark Rippetoe ...[wmv][mov]
Popular Biomechanics, by Mark Rippetoe -CFJ article
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
Amanda Hull - 97kg Squat!
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
Monty! Bench Press PR at 38kg!
Happy Birthday, Sara Selman!
WOD
5 Rounds For Time:
- 15 Push Press -65 lb. W-95 lb. M
- Rope Climbs -2 for W/3 for M
- 15 Box Jumps -20"
Choose Push Press load and number of rope climbs to strategize for a 15 minute time limit.
Happy Birthday, Sara!
Yeah, Heidi!!!
Starting the Challenges
WOD
For Max Load:
- 1-1-1 rep rds. for 1 RM
- 1-1-1 rep rds. for 1 RM
Practice technique, mechanics, and form. We will video and review at the gym, giving you some things to work on for improvement over the next 2 weeks, at which time we will re-video. This workout will be repeated in 4-6 weeks to gauge improvement.
Flickr Photo Album of Today's Workout Photos
Demo video for the Power Clean shows great slow motion on the 2nd pull through the hips.
Demo video for a slow-motion Snatch - note the closeness of the bar through the hips and the straight arms at the top of the hip-drive and shrug.
The USAW Olympic Lifting competition will take place here September 12th. That will be a great goal to train for!
The other challenge: Getting OUT!
FREE SATURDAY GROUP WORKOUT AND INTRO TO CROSSFIT!
Come to CrossFit Flagstaff Saturday, August 15th 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
the next On-Ramp course will be August 31-October 2 at 7:00 a.m. 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
D.T.
CrossFit Hero WOD - "DT" (demo vid)
5 Rounds For Time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Use 155 lb. M/100 lb. W through all exercises. 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.
Welcome, Anne!!
Great extension in a lot of the Hang Power Cleans today. You guys are lookin' good!
Katie CRUSHED it today! Superb technique in her movement, which made the workout go much more smoothly. NICE WORK!
Lynne
CrossFit Benchmark WOD -"Lynne" (demo vid)
5 Rounds for max reps of:
- Bodyweight Bench Press
- Pullups
Compare to March, July, and November 2008
CrossFit Instructional Videos:
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]
August One
WOD
As Many Rounds As Possible in 20 minutes of:
- 10 Wall Ball -20 lb./15 lb.
- 10 GHD Situps
- 10 Hip Extensions
Look at those guns!!
Great group today! We were excited to have Chris DeRosa back in the gym! Thanks for bringing Amanda, Haley, and David as well!
Also today, we welcomed 2 more CrossFitters to our gym! Cohco and Jin have just moved here from Hawaii, where Cohco has been CrossFitting with the affiliate in Hilo.
AUGUST MONTHLY CHALLENGE AND UPCOMING COMPETITION!
CULLEN IS KICKING US OFF FOR THE MONTH OF AUGUST!
The CrossFit Flagstaff "August Challege" is geared toward improving clients movements, loads, and mechanics in Olympic Weightlifting for ALL CrossFit Flagstaff members. Do you donkey kick, land too wide, pull too early, or you aren't fast enough pulling under the bar? August will provide you the opportunity improve all of your Olympic lifts and dedicate a month to using the Burgener warm-up, Olympic Weightlifting worksets, and CrossFit WODS to improve your lifts with the option of competing in "The Flagstaff Invitational" -a sanctioned USA Olympic Weightlifting Meet at CrossFit Flagstaff, to which all Arizona CrossFit affiliates are welcome.
Several of our CrossFitters competed in an Olympic Weightlifting meet held in December 2007 by Peaks Weightlifting Club before CrossFit Flagstaff took over the building. Great opportunity to get better at those lifts!
"THE FLAGSTAFF INVITATIONAL"
CROSSFITTERS and USA WEIGHTLIFTING MEMBERS,
OLYMPIC WEIGHTLIFTING PRACTICE AND COMPETITION
You are formally invited to
attend and participate in a CrossFit Flagstaff and Peaks Weightlifting
Club Sanctioned Olympic Weightlifting Meet on Saturday, September
12th, 2009 at CrossFit Flagstaff.
- Option to compete as a Sanctioned Member of USA Weightlifting or for personal experience in an Olympic weightlifting meet.
- Compete against other Olympic Weightlifters and CrossFitters.
- All experience levels welcome! This is not just for seasoned lifters.
- Official judging
and scoring on a competition platform of the Clean and Jerk and Snatch
for max load in Women’s and Men’s categories.
- Join CrossFit Flagstaff in their August Monthly Gym Challenge to learn and practice Olympic weightlifting movements and prepare for the meet.
- Registration Fee for the meet is $35. Pre-registered athletes guaranteed spot in competition. CrossFitters sign up and pay at the gym.
- USA Weightlifting Registration Fee is $45 for athletes wishing to have lifts count toward official sanctioned scores. Proceeds support USA Weightlifting Team.
This meet will mark the start of possible quarterly or bi-annual meets in Olympic Weightlifting at CrossFit Flagstaff with other Affiliate Challenges and fun events for all Arizona CrossFit communities!
Contact: Cullen Young-Blackgoat
of www.crossfitflagstaff.com
Phone – (928) 255-2288
Email zerodinary@yahoo.com
