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« August 2009 | Main | October 2009 »
Running and Burpees
WOD:
6 Rounds for Time:
(jump one foot above max reach on each burpee)
Sunday Workout in the Sun!!
WOD:
20 DB Hang Squat Cleans (50 lb. M/ 40 lb. W)
100m Sprint
15 DB Hang Squat Cleans
100m Sprint
10 DB Hang Squat Cleans
100m Sprint
5 DB Hang Squat Cleans
Fight Gone Bad IV
"One Day. One Brutal Workout. One Purpose."
WOD:
"Fight Gone Bad!"
Three rounds of:
Row (Calories)
Wall-ball, 20 lb./15 lb., 10 ft target (Reps)
Sumo deadlift high-pull, 75 lb./55 lb. (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 lb./55 lb. (Reps)
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.
Thanks to everyone who participated in "Fight Gone Bad" and donated money to support the Wounded Warrior Project and Athletes for a Cure. Thanks for making this event a success!!
Tabata, Run, Repeat
WOD
Tabata Pushups
800m Run
Tabata Situps
800m Run
Tabata Jumping Pullups
800m Run
The Tabata workout protocol is: for 20 seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this for a total of 8 intervals, 4 minutes total exercise. Score the lowest number of reps attained in any of the given 8 intervals.
Rest 1 minute after each Tabata effort and after each run effort.
Deadlift and Double Unders
Buy In:
Good Mornings
3 - 3 - 3 (moderate load)
WOD:
7 Rounds for Time of:
- 10 Deadlift (185 lb. M / 130 lb. W)
- 25 Double Unders
Snatching Nancy
5 rounds for time of:
-
15 Hang Power Snatch -M 95 lb./W 65 lb.
- Run 400m
Compare to November 2008.
CrossFit Instructional Videos on the Snatch:
Snatch: Arms, Coach Burgener...[wmv][mov]
Snatch Foot Position, Coach Burgener...[wmv][mov]
Snatch-Nancy WOD Demo...[wmv][mov]
Perseverance and practice pays off!
Welcome back to Flag, Patrick!!
Faces of Determination
Now go to our Nutrition page and check out Eileen!!
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 fall 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 November 21, 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. Click here to register online.
Volunteer as a Running Buddy! Visit Get Involved to learn more about being a Running Buddy and to download an application. Applications must be received by October 14.
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!
Weighted Pullups and Anniversaries
1-1-1-1-1-1-1 rep rounds for max load
Post loads and bodyweight.
Compare to September 2008.
Happy 12th Anniversary, Bruce and Jane! (they're actually MUCH happier than they look) Happy 7th Anniversary to my husband!! (we're pretty darn happy too)
L-Sit Pullup Surprised Pullup Everything From the Kitchen Sink PU
The Girl Who Didn't Have Kipping PU a couple months ago-now doing weighted pulls! Contemplative Pullup-er Shoulder Socket Stretch Pullups
There's a Uni-Bomber in every bunch. Benjamin Bunny Pullups 3-legged Pullup
New GHD and Med Balls!
Back Squat
5-3-1 rep rounds
Rest, then:
Complete as many rounds in 15 minutes as you can of:
15 Push Jerks -95 lb. M/65 lb. W
30 Air Squats
How many CrossFitters does it take...
Prayer & Noble loved the new balls!
CrossFit 101
Thank you, Coach Glassman, for taking the time to come to Flagstaff and share your history, thoughts about the past, present, and future of CrossFit, and answers to many other questions the community here had for you. The CrossFit 101 seminar was well attended and greatly appreciated!
Hamstring Bust
- 5 Deadlifts (heavy weight)
- 7 Box Jumps (high box)
- 100 ft. Sprint
Teams of 2 alternate rounds. While one races a round, the other rests.
Compare to January 2009.
Welcome home, Lauren!!
Overhead Squats 3x5
For Load:
- Overhead Squats (CrossFit Journal article)
3-3-3-3-3 rep sets
CrossFit instructional videos on the squat:
Air Squat Demo w/explanations...[wmv][mov]
Overhead Squatting Safely...[wmv][mov]
Overhead Squat Basics...[wmv][mov]
Overhead Squat Elements...[wmv][mov]
Squat Faults...[wmv][mov] Compare to January 2009.
Nice work on the 95k Overhead Squat today, Cullen!! Not bad for just getting back from a hiatus!
Cullen struggled to get this 95k and a PR on his Snatch. He has a good squat, so I went through his photos from today and see that the line of the bar is behind the mid-foot. When we squat -regardless of whether it is an air squat or a weighted squat in any position - we need to be balanced about the frontal plane for it to be efficient and solid in it's mechanics. Meaning, the weight needs to be equally divided between the front 1/2 of us and the back 1/2 of us, as the line indicates in the squat diagram. The load must sit along our mid-line, over our mid-foot, to allow us to be balanced. When we forward inclinate in our chest, which we may do as we work toward a more upright posture (mature position) in our squat, we will have to pull that overhead load behind our head, but it should not go behind the mid-foot.
With this mid-line stability and frontal plane position in mind, both Donna and Steve have too much of their body forward of that line. Knees too far forward, and butt not far enough back, which rolls them into their toes and their quads and knees. By pressing the hips back, weight in the heels, and their torsos and the bar staying where they are, they will be able to be more balanced and engage that stronger posterior chain. I saw Steve focus on that very cue at decreased load and had much more success with his squats after this photo.
Mid-line
is good here. With Greg, he would get more strength in his squat by
pressing his knees apart more, especially on the left side. Pressing
those knees out wide engages the hips and butt. MUCH stronger muscles
to squat and stand up under heavy load with. If the knees cave, you
are inhibiting your hip power and drive. Stellar job on that 75k squat
today Heidi. So strong!
Mid-Line Stability -The Squat -Kelly Starrett
Nate
CrossFit Hero WOD -"Nate"
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.
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
Nate Demo Vid (Eva T.)...[wmv][mov] Compare to July 2009.
While it gives us a cool warm up to pound concrete and shovel gravel, I am SO not happy with the city for tearing up our driveway and workout area for "city beautification"!
HAPPY BIRTHDAY LISA!!
WOD
As Many Rounds as Possible in 20 minutes:
- 5 Thrusters
- 7 Hang Power Cleans
- 10 Sumo Deadlift High Pull
Men - 95 lb. / Women - 65 lb.
Compare to June 2009
CrossFit Educational Videos:Core to Extremity Violation, Pat Sherwood ...[wmv][mov]
Sumo DL High Pull, Level II Seminar ...[wmv][mov]
HAPPY BIRTHDAY LISA!!
Pick Your Flavor - 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)
Compare to July 2009 (Cindy), June 2009 (Mary), February 2009 (both), October 2008 (both), January 2008 (Mary)
Congratulations to Laura, Jes and Donna for completing "Cindy" as Rx'd for the first time!! Great work ladies!!
Death By 10m Sprints
20 Squats
Deadlift 5-5-5 at 75% 1 RM
20 Box Jumps
24 Lunge steps
400m Run
WOD:
Death By 10m Sprints
1 Sprint the 1st minute, 2 Sprints the 2nd minute, 3 the 3rd, and so on...until you can't complete the distance for the given minute.
Record number of minutes completed.
*One foot must step just over the line and you must reach down and touch the floor on each end of each sprint.
Flagstaff Invitational - USAW Olympic Weightlifting Meet
Congratulations to all those who came and competed and thank you to all those who volunteered to help make this happen!!
Medaling and the Platform
I watched a competitor warm up with 24 kilos over my planned personal record. He breathed, stretched, locked in, and Snatch 100k off the floor with grace and precision. I watched a junior, 10 years younger than me (and 40 pounds lighter than me), sign up for an opening Clean and Jerk with a weight I was only hoping to be able to shrug. Next to me was a woman using PVC, going through progressions of movements to prepare for her lifts. She was set on focusing on her mechanics, which were visually flawless. I felt honored to be around them all. I organized the event hoping only to provide an opportunity for people to test their skills, and I ended up with platform to test my own ability to imagine what my mind told me was unrealistic both mentally and physically. In the back room coaching sessions were based on the expectation of consistent execution of perfecting movement in the Clean and Jerk and Snatch. The experience of such and atmosphere based on dedication to perfect form, and high intensity performance, was invaluable.
The backroom was full of people willing to commit to competition…and it shook me to the core. Each lifter was devoted to what would seem to the average person as super-human feats of power output. The whole gym smelled of sweat and ambition. When each lifter was on the platform the goal was to lift loads that would be records of improvement and hard work, but it was in the back room where lifters were warming up that the actual winning took place. It was in the back room that one could see how committed each lifter had been previous to the Flagstaff Invitational. It was there that lifters would find within themselves the ability to lift loads which no longer seemed to be out of reach, but were now loads they could actually reach out and push through.
I saw incredible perseverance as people warmed up, and I witnessed personal recorded after personal record on the platform. Although I didn’t PR on the platform myself, I was so grateful to have been involved as an organizer in the event, and a participant in competition, I couldn’t help to go to the back room myself to seek out more improvement with the rest of the lifters practicing. It was where only their eyes could see that I was coached by a valued peer to devote myself and achieve a personal record of an 80 kilo Snatch. When I got it I wanted to thank everyone who showed up because it was in their belief and support of others to continue to get better, that I realized that true Medaling is in the pursuit of practice. The Flagstaff Invitational extended my own belief in what human capacity is, and the strength in what it means to seize opportunities to learn from others and celebrate together for being strong enough to be teachable at all times. -Cullen Young-Blackgoat -lifter, coach, event coordinator
Double-Unders and Sit-ups
Buy In:
Farmer Walk 400m with heavy DB in each hand
WOD:
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1 minute
Sit-up for 1 minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post number of sit-ups and double-unders
Push Press
Buy In:
25 Hip Extensions
25 Back Extensions
10 Hip-Back Extensions (aka: "Snakey")
WOD:
For Max Load:
Cash Out:
Burn out max reps of Hang Power Cleans at your Max Push Press Weight
Happy Birthday, Ali!!
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.
Compare to October 2008
Happy Birthday, Ali!!
The Re-Test
WOD
For Max Load:
- 1-1-1 rep rds. for 1 RM
- 1-1-1 rep rds. for 1 RM
Compare to August 2009
Demo video for the Power Clean shows great slow motion on the 2nd pull through the hips. The USAW Olympic Lifting competition will take place this Saturday, September 12th.
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.
Beautiful
WOD
2009 Games-Prep Female Competitor Workout
- 4 Handstand Pushups
- 8 Chest to Bar Pullups
- 12 Deadlifts (135 lbs.)
- 16 Box Jumps (20")
by Jon Gilson, Again Faster
If I were feeling a little more lawless, I’d gather all the copies of Cosmo and Seventeen, douse them in kerosene, and strike a match. I’d throw in reams of print ads from Calvin Klein and watch with delight as Kate Moss’ stick-thin image was reduced to carbon. I’d add copies of Shape and Runner’s World until the flames reached toward the heavens, and then I’d crank call the editorial desk at Muscle and Fitness until they stopped publishing pictures of women on steroids.
I’d get the master tapes of America’s Next Top Model and dub over them with “Nasty Girls”, broadcasting the results on every television station in America. I’d skywrite “CrossFit.com” across the Boston skyline, and gently admonish the hoards of long distance runners trotting along the Charles River—with a bullhorn.
I’d take every woman with mass media-induced ideals of beauty, and I’d show them what it really means to be beautiful.
Beautiful women are strong and powerful. They are athletes, capable of every feat under the sun. They have muscles, borne of hard work and sweat. They gauge their self-worth through accomplishments, not by the numbers on the bathroom scale. They understand that muscle weighs more than fat, and they love the fact that designer jeans don’t fit over their well-developed quads.
They know that high repetitions using light weights is a path to mediocrity, and “toning” is a complete and utter myth. They refuse to succumb to the marketers that prey on insecurity, leaving the pre-packaged diet dinners and fat-burning pills on the shelf to pass their expiration date.
Beautiful women train with intensity. The derive self-image from the quality of their work and their ability to excel. They don’t wear makeup to the gym, and they wouldn’t be caught dead with a vinyl pink dumbbell. They move iron, they do pull-ups, they jump, sprint, punch, and kick, and they use the elliptical machine—as a place to hang their jump rope.
They spend their weekends in sport, climbing walls, winning races, and running rivers. They laugh as they sprint circles around the unschooled, turning the image-obsessed into benchwarmers. Beautiful women don’t care if they’re soaked in sweat and covered in dirt, if their nails are chipped or their hair out of place. They care only about quality of life.
Beautiful women are happy, healthy, and strong, and they’re right there beside me, tossing conventional beauty on the ever-growing flames of what used to be.
Be beautiful.
Remember This??
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!
It's coming up! September 12th! Are you ready?
Tuesday you will have the opportunity to see if you have improved on that Clean and Jerk and Snatch you tested at the beginning of August. BRING IT!
The Runner Sets the Pace
WOD
Teams of 4, Max Reps in 15 minutes from:
Station 1 -Run 200m
Station 2 -Box Jumps -20"
Station 3 -Pushups
Station 4 -Kettlebell Swings -1.5 pood M/1 pood W
- The runner is the pace-setter.
- One team member will be at each station, attempting to perform as many reps as possible while the runner is out.
- Team members can only count reps while the pace-setter is performing the run.
- As soon as the pace-setter has finished the run, everyone rotates to the next station.
- Everyone resumes counting reps once the new-pace setter is in motion.
Keep a running tally of reps at each station, passing it on to the next rotation. Total score is total reps for the team.
Aussie Adventures
Mike and I had a great time visiting Melbourne and touring Victoria with our friends, Matt and Wendy Swift from CrossFit Brisbane!
Death By Sand Sprints-
Loony Antics-
Roos, Emus, and Sneaky Birds-
And best of all, freakin' amazing COFFEE!
Pullup Ladder
BUY IN:
DB shoulder presses for load
5-3-1
WOD:
With a continuously running clock do 1 pullup the first minute, two pullups the second minute, three pullups the third minute, four pullups the fourth minute etc, etc, until you can no longer complete the required number in that minute.
Compare to February 2009.
Cash out: 25 GHD sit ups for time
As an additional "cash out" Isabelle and Tara did a little trail run in the rain. Hopefully some others can join in next time...maybe without the rain.
RUN
WOD
4 Rounds, Each for Time of:
Rest as needed between rounds.
Compare to May 2008 and April 2009
CrossFit Running Technique Videos:
Fixing Matt's Stride, Part I, Brian MacKenzie ...[wmv][mov]
Long/Slow vs Short/Fast, Brian MacKenzie ...[wmv][mov]
Run Corrections, CrossFit Newport Beach...[wmv][mov]
Running Shoe Technology, Brian Mackenzie ...[wmv][mov]
Running Seminar Technique Analysis...[wmv][mov]
Running Technique, CrossFit Newport Beach...[wmv][mov]
