Welcome to Kate, visiting us from CF New Bedford (RI) and Lynn, visiting us from Systematic CF (CA)! Welcome BACK to Tyler Webb, after traveling with his family for a year through South America! Can't wait to hear about the adventures!
Thank Jesse for.... TEAM "MIAGI" Teams of 2 complete the following for time: 50 Deadlift -135# M/95# W 50 Double KB Swings -1.5 pd M/1 pd W * 50 Pushups 50 Clean and Jerk -135# M/95# W 50 Pullups 50 Taters -1.5 pd M/1 pd W ** 50 Box Jumps -24" M/20" W 50 Wall Climbs *** 50 Knee-to-Elbows 50 Double Unders Compare to July 2011
This was originally an individual WOD but we are modifying it to 2 person teams, split the reps in half however you want (each person does 25 but break it up however). *Holding 2 KB/DB at once (1 in each hand) and swing to shoulder height **Complete KB swing to shoulder height, flip KB to hold the bell and do goblet squat, repeat ***Feet to wall lying face down in push-up position, walk feet up wall and hands toward wall until you are in a static HSPU position (rib cage touches wall) then walk back out/down
Wendler Phase 2 - Shoulder Press 70% of new training baseline x 3 80% of new training baseline x 3 90% of new training baseline x 3+
Core Work: 3 rounds - 60 second plank, 10 weighted hip extensions
Faces of emotion over more Oly OTM's! Pure excitement and maybe a little trepidation!
When faced with a challenge or a tough situation, remind yourself that persevering will always make you stronger.
The more you are tested whether it be in your training; your personal
life; at work or elsewhere, it is these situations that will ultimately
make you stronger. The tougher the challenge, the stronger you will
become. After all… the strongest steel is forged from the hottest fires.
WOD - Meet at the Coconino High School Track!
1x 1 mile for time - 1:00 Rest
2x 800m for time - 1:30 Rests
3x 400m for time - 1:30 Rests
4x 200m for time - 2:00 Rests
5x 100m for time - 2:00 Rests
The BIg 4 for time: Start with the 100m Ball Toss Triplet (granny shot, chest pass, overhead throw) Run stadiums back to the starting line. Bear Crawl back to your ball 100m. Then Balls, Stadiums, and Backpedal. Then Balls, Stadiums, and Carioca. Finish with Balls, Stadiums, and an all out Sprint.
Big thanks to Stacie (Principal of CHS) for opening up the track to us AND for joining us in the workout!
"As many of
you know, I have taught a self defense class at CrossFit Flagstaff for some time now and I've
been wanting to do a women's self-defense seminar as well. I saw a video
on the internet a few days ago where a woman was home alone with her
daughter and a man forced his way into her house and brutally assaulted
her. I contacted Lisa immediately to set up a date for this seminar.
I teach a form of Gracie Jiu Jitsu called Women Empowered, as well as a
few other techniques that I have learned through studying Mixed Martial
Arts over the last 6 years. The video above is of one of
the Gracie brothers and his future wife, Eve breaking down the video and
giving advice on what to do in that type of situation.This is the same type of instruction you will receive in classes and this seminar.
Watch the video at your own discretion, it is quite graphic and
upsetting, but shows the necessity for knowing how to defend and take
care of yourself." - Jesse
If you want further instruction, continued repetition and practice on these defense movements, please contact Jesse to attend his self-defense classes. Don't forget what you've learned! You will always react in panic at your lowest common denominator. If these moves and defenses are practiced and easily recalled, they will be the immediate reaction vs forgetting and getting into trouble.
Beth and Ted's Anniversary WODFor Free Saturday version: 12 rounds for time: 5 Rounds for time: 7 Power Cleans -115# M/85# W 7 Med Ball Cleans 14 Double Unders 200m Run 1 Rope Climb 7 Ring Rows
Married 12 years, tomorrow, 7-14-01. Hopefully their 12 years of marriage have been easier than this workout they created!!!!
Thanks for visiting from Havasu CF, Jared, Amber, and Lisa!
New to CrossFit?
Congratulations! Thank you for coming in and trying us out today! The fact that you have found us means you are
curious about one of the fastest growing fitness movements on Earth.
It doesn’t matter what brought you here: a devoted friend’s
persistence, a coach or doctor’s recommendation, our 4th of July parade float, or maybe inspiration
from the latest Reebok commercial…regardless, welcome to CrossFit Flagstaff!
The very first thing you will discover is that CrossFit does not discriminate.
Whether you are 50 years old, or have just completed your 50th
marathon, are recovering from injury or healing a broken heart, whether
walking the dog is the only exercise you’ve had in years, or you’re
someone training for the Olympics…CrossFit will help you achieve your
One of the things that makes CrossFit so unique is our community of people from literally every walk of life:
stay-at-home parents, elite athletes, students, CEOs, members of the
armed services, firefighters, you name it. CrossFit bodies – our bodies –
come in every imaginable size, shape and age; and yet, our workouts
every day, are designed for anyone to do them.
“Scalability” is a word that you will hear frequently here at CrossFit Flagstaff.
During each class, everyone does the same workout, but that workout
will always have several scaling options. This makes it possible for all
of us – with our different body types, personal goals and levels of
ability – to work alongside one another safely. We motivate one another,
cheer one another on, and sometimes participate in some healthy
competition. But, ultimately, every workout is yours alone. Your workout
= your pace.
(p.s.: We refer to workouts as WODs – “workouts of the day” – because, well, acronyms are fun! We use them a lot!)
Welcome to your first class out of your private intro sessions,Lori!
Strength Focus: Wendler Phase 2 - Back Squat 70% of new training baseline x 3 80% of new training baseline x 3 90% of new training baseline x 3+
I faced one of my fears which is running. I know my running friends
won't understand but I fear this for many reasons but mostly it's been
me holding myself back by telling myself I can't, won't, shouldn't,
couldn't, etc. Right before running, I get the same feeling right before
I am about to enter Crystal rapid at high water; my hands start to
sweat, gut feeling that I am about to shit my cute Patagonia shorts I
got for $2 at Savers.... Today I ran 1 mile, then rowed 2k, and ran
another mile to beat my previous time by seconds. Those mere seconds are
such a huge accomplishment that I felt really emotional and actually
cried. This is an example of how people hold themselves back but once
you listen to the positive voices in your heart and around you, you can
do many things you thought you'd never do. Running is one of them for
me. Thanks to CrossFit Flagstaff, I don't dare cherry-pick my WODs!" -Nikki Cooley, CrossFit Flagstaff athlete extraordinaire, strong mother, and super-wife!
I love hard, intense exercise, but wasn't terribly thrilled
about the prospect of receiving that much attention. Part of me wanted
to slink into the corner and start making excuses right away. I'm not as
fit as I used to be, OK? And I have this bad knee …
Get over the CrossFit fear
I followed one of the coaches through some basic warm-ups, before the
head coach rounded up the entire class for a quick demonstration of
that day's workout. The music started and the workout began -- the first
heart-lurching rush down a roller coaster or, in my case, 21 burpees
followed by 22 pull-ups followed by 23 wall balls … you get the idea.
OK, I admit it: I can't just crank out 22 pull-ups on my own. But
there were plenty of scaling options, including elastic bands to assist
each repetition. Once I got through that part of the workout the rest
was manageable, in a jelly-legged, shaky-armed sort of way. I judge
workout intensity by how long it takes me to hit the "I think I'm gonna
puke" point -- and on that day, it only took three minutes.
Yes, you can do life stronger
Now that I've taken a few CrossFit classes around town, I've pushed
the puke point back to 17 minutes, which is almost an entire 20-minute
CrossFit workout. I've also practiced Olympic lifts; hefted giant,
weighted balls; and run laps through a gym, hurdling weight benches
along the way. In an informal survey of CrossFit ladies, the wide
variety of exercises -- a chance to conquer activities you might not
otherwise have tried -- was one of the most popular elements. As Dana
Buonincontri, a New York CrossFitter, explains: "Not only do you get in
sick shape, but it's a mental challenge."
CrossFit exercises might seem fairly random, but when I dropped in on
Lance Howard, an Alaska-based CrossFit trainer and owner of MotivationWOD.com,
he pointed out that CrossFit actually focuses on a set of normal,
everyday human movements. You may never have squatted a 7-foot barbell
before, but you've squatted down to pick up groceries or a box of books.
CrossFit trains you for that same basic movement, just using different
equipment and putting more emphasis on proper form.
Conquer your challenges
I needn't have worried about being "on stage" in that first class;
everybody around me was focused on their own workout. But it doesn't
take long for family-like bonds to develop in a CrossFit box -- another
enormously popular element in my survey, which drew a flood of emails
from women of all ages, including a few in their 70s. What's the glue
that binds them all together? Mad results, from losing weight to rocking
a bikini, or just rocking your very own mind and life. Jennifer T.
Norton, a sports performance specialist with CrossFit 714, sums it up:
"I love knowing that if I keep pushing myself, I can achieve those
Don't fear CrossFit - it's training people - and can train YOU, to not suck at life. This Saturday is our Free Saturday event. The public is welcome to come into our 10:00 and 11:00 a.m. classes and try out a CrossFit workout. You will be led through a warm-up session, skill work on the movements in the workout, and the workout itself will be scaled to your individual ability. Many of our awesome athletes and coaches will be on the floor to help each person who comes, so you will always have lots of instruction and answers to your questions.
July's skill focus is CORE STRENGTH! We saw a ton of improvements in Handstand Pushups in May, due to touching those skills twice a week. We saw a ton of improvements on grip and Pullups, due to touching those skills consistently 1-2 times a week. It's time to get that core stronger - so focus on your pelvic position, strengthen the low back, power your movement with your hips and posterior chain. GET STRONG FROM THE MAJOR AXIS OF THE BODY through the month of July!
CrossFit Mach 5 recently posted a great article about the amount of practice required to achieve the level of mastery in any given subject. Neurologist Daniel Levitin says:
“The emerging picture from such studies is that 10,000 hours of
practice is required to achieve the level of mastery associated with
being a world-class expert in anything. In study after study of
composers, athletes, fiction writers, concert pianists, chess players,
master criminals and what have you, the number comes up again and again.
Of course, this doesn’t address why some people get more out of their
practice sessions than others do. But no one has yet found a case in
which true world-class expertise was accomplished in less time.”
How does this apply to us in CrossFit? CrossFit is already a constantly
varied sport including movements from many different specialties such as
gymnastics, power lifting, [Olympic] weightlifting, running, rowing,
plyometrics, etc. Granted, the principle behind CrossFit’s genious is
that there is no specialty. No 10,000 hours poured into one particular
area. However, in order to “master” the art of increased work capacity
across broad time and modal domain (move large loads quickly over and
over), you do have to put in practice.
Perfect Practice: Every rep you perform be it in a warm up, skill
work, work set, met con, even visualization work, has to be deliberate
and well executed. Give into the lure of the clock, and you’ve just put
in a bunch of reps with poor form towards your muscle memory bank.
Skill Work: Movements that are difficult and require skill (think
double unders, handstands, etc) necessitate even more hours of
deliberate practice. Those of you who have put the time into working on
your double unders before and after class have known the joy of
suddenly repping them out with ease mid-WOD. Those who struggle with
them and don’t put time into practice will repeat the
temper-tantrum-self-flagellation ritual until you do.
Invest in your 10,000 hours of mastery and you will find yourself
struggling less and working harder through WODs. Set short term goals.
Conquer them. Repeat.
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.
Saturday, July 13th from 1:00 - 4:00, Jesse
will be holding a women's self-defense seminar for any and all who want
to come and learn some basic, simple, but effective skills on how to
take care of themselves in any given situation. $40 registration fee (click the Seminars tab on our schedule).
"As many of you know, I have taught a self defense class for some time
now and I've been wanting to do a women's self defense seminar as well. I
saw a video on the internet a few days ago where a woman was home alone
with her daughter and a man forced his way into her house and brutally
assaulted her. I contacted Lisa immediately to set up a date.
will be teaching a form of Gracie Jiu Jitsu called Women Empowered, as
well as a few other techniques that I have learned through studying
Mixed Martial Arts over the last 6 years. The link that I have attached
is of one of the Gracie Brothers and his future wife Eve breaking down
the video and giving advice on what to do in that type of situation. I
will be doing the same but I will be adding other situations and
techniques as well. Watch the video at your own discretion, it is quite
graphic and upsetting, but shows the necessity for knowing how to defend
and take care of yourself. http://www.youtube.com/watch?v=-BOmH6vkyfQ&feature=share
“It wasn’t until my late twenties that I learned that by working out I
had given myself a great gift. I learned that nothing good comes without
work and a certain amount of pain. When I finish a set that leaves me
shaking, I know more about myself. When something gets bad, I know it
can’t be as bad as that workout.” – Henry Rollins
Wendler Strength training cycles, pushing your limits each day, paying attention to technique, competing in Oly meets, running races = getting stronger every day. Let's test it this week!
On the docket today are 2 more essential and beastly lifts: the Back Squat and Bench Press.