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CROSSFIT BENCHMARK WOD - "FRAN"!!!
21-15-9 Rep Rounds For Time of:
Compare to July 2012
Strength Focus
Push Jerk
3x1, across (heavy)
Hope you had a FRAN-TASTIC BIRTHDAY, COACH KATIE LOWE!
We all appreciate you and all you do for us!
Strength Focus
Front Squat
1x1 Heavy
2x1 Moderate
CrossFit WOD
1. Snatch
3 x 1, heavy
2. “Neat”
3 rounds for reps of:
Toes-to-Bar
Burpees
Kettlebell Swings -1.5 pood M/1 pood W
Wall Ball -20#, 10' M/14#, 9' W
Round 1- :50 on, :10 off after each movement
Round 2- :45 on, :15 off after each movement
Round 3- :40 on, :20 off after each movement
Welcome to your 1st class, Donnie!
Welcome back for another visit from Alaska, Ashley!
Today’s MWod episode is a great fix for those pesky tight tissues of your armpit/scap region. When athletes are missing basic range of motion (Ie. they are dys-supple) the body has to account for force generation in those compromised and compensated positions. For example, if your shoulder sits anterior in the socket (Delta-Bravo shoulder postion) muscles of your rotator cuff like the subscapularis have to work in really horrific positions. This is one of the reasons why poor positioning begets poor mobility (it’s a wonderfully developed positive feed back loop that creates work for doctors, physios, chiros, osetos, etc). So a matted down sub scap is likely just a symptom of poor shoulder mechanics. So, fix your shoulder mechanics, and treat the symptom. We work with some pretty badass/strong athletes, I have to get my hands pretty fired up to get into the armpit of the likes of a Diane Fu or Jesse Burdick. So I don’t. Instead, they are waaaay more effective at treating this stiff rotator cuff tissue. Heck, you’ve already gone to the trouble of tapping or voodoo flossing a ball to a barbell. Might as well clean up this shoulder while you are at it.
Mission: Two min a side.
Test/Restest: Shoulder extension and pull up
Make up the WOD you missed on Monday or Tuesday, or work on developing a skill you need to improve.
Velocity and Force
Imagine a mountain bike for a moment. On your bike, you have different gear ratios. The lower the gear the faster you can pedal (velocity), because it is easy to push the pedal (force). One the other hand, the higher the gear, the harder it is to cycle your pedal (force increases), but the RPM of the pedal declines (velocity decreases).
When it comes to working out, consider how velocity and force mesh with each other according to movement patterns:
1.) High force, low velocity (think of your 1RM deadlift or back squat).
2.) Moderate force, moderate velocity (Perhaps the thruster weight you would use for “Fran.” You can move this weight moderately fast.)
3.) Low force, high velocity (imagine a pitcher throwing his best fastball).
Each of these force/velocity ratios listed can affect you in dramatic ways, providing that you give maximum effort. Therefore, in CrossFit we try to train all 3. In doing so, we raise the level of all 3. We aren’t just able to deadlift or back squat more over time; we are also able to run a faster 100m sprint, row faster, do “Fran” faster… you get the point. The key is maximum effort. A common adage is that the results we see from CrossFit are from: 1.) Intensity, and, 2.) Adaptation. The different stimuli that comes from the force/velocity ratios listed above are certainly forms of exercise that force our body to adapt. But without intensity, a low force, high velocity movement becomes a low force, low/moderate velocity movement. It’s not as hard, the stimulus lessens, the results come slower. Why is performing with max intensity hard? Because it hurts!! But after we see the results, and after seeing the amount of force and velocity that we can apply to various objects and exercises increase, it certainly makes it worth it. So come one, come all. Let’s suffer together.
CrossFit Verve
WOD
1. Jerk Balance -skill drill
2. Clean and Jerk
3 x 1 Rep, Across (Heavy)
3. “Perfect Punch”
For Total Time:
2 Rounds of:
6 Power Cleans -155# M/105# W
6 Handstand Pushups
2 Rounds of:
6 Power Cleans
12 Ring Dips
2 Rounds of:
6 Power Cleans
24 Hand-Release Pushups
Strength Focus
Overhead Squat
10 Rep Max
CrossFit WOD
1. Snatch
2 x 1 Rep, Moderate
2. Row
2 x 1000 Meters
Rest 5 minutes between
3. Double Tabata Jumps
8 minutes of :20 on, :10 off of:
Jump with a two hand touch to a target 12" above max reach. Score is lowest reps for any of the 16 intervals.
Julie held 30 reps on the Tabata Jumps as the high score of the day!
Here is the news of the month with some GREAT photo albums to brag about some amazing accomplishments from many of our athletes this month! Congratulations to ALL of you for your hard efforts, digging deep within yourselves, and earning those proud moments!
The newsletter also announces our Athlete of the Month - another one with lots of bragging rights of late!
Welcome to cold and elevation, Alex, visiting us from Mazatlan!
Team "Joe"
Teams of 2 complete 10 rounds:
10 Thrusters -95# M/65# W
10 Partner-plank Burpees (bar-facing if doing solo)
10 Pullups
57 Double Unders
-Bar must not touch ground during thrusters, transfer to partner to continue.
-1 Partner planks on elbows and 2nd partner leaps over for burpee.
CrossFit WOD
1. Clean and Jerk
1 Rep "Heavy" (80-95% 1RM)
2. “Mule in Paris”
With a partner complete
As Many Rounds As Possible in 12 minutes:
1 Turkey Thruster -135#/95# W
2 Turkey Thrusters
3 Turkey Thrusters
One athlete works while the other rests. If Michael and Matt are partners, Kevin does one rep of a Squat Clean Thruster then Matt does one rep. Michael does two reps and then Matt does two. Michael does three reps and Matt does three reps. That is one round. They would then repeat the same sequence, 1.2.3...1.2.3...
Partial rounds count. Score as complete rounds + extra reps (ie, 4+6).
This workout is harder and a better stimulus when done with a partner, but if you train solo you can do AMRAP 8min of 1-2-3 with a :30 rest between all reps.
Strength Focus
Back Squat
Heavy
5x1 Across
Thanks for visiting us from CF Purgatory (Tucson), Matt!
Great job to all those who rolled themselves to the gym today after your big dinners yesterday!
We did it once again!! We ran Ragnar! What is Ragnar? Ragnar is the overnight running relay race that makes testing your
limits a team sport. A team is made up of 12 individuals; each
individual runs 3 legs. The legs of the race vary in difficulty and
distance, from 3-8 miles, allowing elite and novice runners to run
together. Over 2 days and 1 night, teams run across 200 miles of the
country’s most scenic terrain. Combine that with crazy costumes, inside
jokes, a great finish line party and unforgettable stories. Some call it
a slumber party without sleep, pillows or deodorant...
We took a strong team and ran through some of the most beautiful areas of the Southwest - high mountains and pine trees of Mt. Charleston (who knew Las Vegas has such beautiful high country??). Rugged Red Rocks. Scenic Lake Mead. Is this really Las Vegas? We ran from 8500 feet and snowy conditions into the dry, windy, valley below, taking in the views and conquering the challenging terrain. We decorated ourselves, decorated our vans, and laughed and shared crazy stories with each other for 28 straight hours. At the finish line we celebrated the pure accomplishment of finishing, later we celebrated the fact that we came in 38th overall out of 518 teams and 18th in the co-ed division where there were 318 teams! STRONG WORK TEAM CROSSFIT FLAGSTAFF! Thanks for another fabulous team race!
Here is our Ragnar Las Vegas photo album!
WOD
1. Front Squat
5 x 1 Rep, Across (Heavy)
2. “Ward 4″
5 Rounds For Time:
12 Push Presses -115# M/80# W
200m Run
8 Squat Snatches -115# M/80# W
Thanks for visiting from CF Elysium (San Diego), Kathy!
Yay!!! Steven is back!!!
HAVE A YUMMY THANKSGIVING, to those who celebrate it!!!!
Workout at 10:00 tomorrow if anyone wants to join Katie B and me...
WOD
1. Clean and Jerk
2 x 1 Rep at Moderate weight
2. "NPBL" (what do those letters STAND for???)
For Time:
30 Overhead Squats -95# M/65# W
30 Box Jumps -24" M/20" W
30 Wall Ball -20# M/14# W -ALL to 10'
30 Kettlebell Swings -1.5 pood M/1 pood W
Thanks for visiting from Boise CF (ID), Shane!
Welcome to your new gym, Courtney!
Congrats to all 9 teams that competed in the Furious Five- Forces Unite competition this past weekend! (Sarah B, Liz, Sara J. and Julie are missing from this picture) CrossFit Flagstaff athletes gave everything they had to compete, coach, support and above all have FUN! So PROUD of every one! Thank you for an amazing day!
WOD #1: 2 mile run carrying empty barbell
CrossFit WOD: See this video for a demonstration
Each member must do at least one rep at each step of the ladder. Each step must be completed before the next step can be started.
30 Partner Burpees
25 Ground to Overhead (135, 115, 95)
20 Pullups
15 Thrusters (135, 115, 95)
10 Right Arm Kettle bell Overhead Squats (53, 53/35, 35)
10 Left Arm Kettle bell Overhead Squats (53, 53/35, 35)
15 Thrusters (135, 115, 95)
20 Pullups
25 Ground to Overhead (135, 115, 95)
30 Partner Burpees
Police WOD: Police Workout: At the start of the workout the team’s clock starts and is locked into a box. The first half of the workout earns you the right to see the combination one time. The second part of the workout earns you the chance to open the box with the combination from memory.Video demonstration
Stage 1
Partner A runs a 50m shuttle run and tags partner B
Partner B runs a 50m shuttle run
20 simultaneous games style push-ups
Partner A runs a 50m shuttle run and tags partner B
Partner B runs a 50m shuttle run
Partner A buddy drags Partner B 25m
Partner B buddy drags Partner A back 25m
Team gets to view combination for as long as desired before moving on to next stage
Stage 2:
Partner A begins rowing toward a team cumulative total of calories
Partner B begins obstacle course
Lunge step with 5kg plate in shooter’s position for 25m
Zig zag cone run
Scale 2 walls
Return to partner
Partners switch places and repeat
When second team member returns AND total calories has met the minimum (50 women, 60 co-ed, 70 men) both team members move to the box to open it and stop their timer.
Fire Fighter WOD:
Each stage of this chipper needs to be completed before the team moves on to the next stage together. Video demonstration
Partner A bear crawls 200 feet while Partner B sledge drives a 45lb plate 40 feet.
When both athletes are finished, switch places; Partner B bear crawls while Partner A sledge drives the same plate.
Rope Climbs (8 for men, 6 for co-ed, 4 for women)
30 Box Jump Overs
Partner water carry 15 gallons for 160 meters
10 gallon minimum required by end of carry or repeat to completion
Partner A buddy carries Partner B 80 meters
Partner B buddy carries Partner A 80 meters to finish line
Top 4 teams in each division got to compete in a final winner take all WOD. Izzy and Tara were in 4th place and got to try their hand at the Yoke!
WOD 5: Yoke Carry 50 meters out and back (330#)
35 Jumping Bar Muscle Ups
Yoke Push (330#) 50 meters out and back
View the Flickr Furious 5 Photo Album
CrossFit WOD
1. Snatch Pull
3 x 3 Reps at 100% Snatch weight
2. "The Last Word"
3 Rounds For Time:
15 Front Squats -135# M/95# W
75 Double Unders
Rest 3 Minutes
Record total time, including rests.
Strength Focus
Front Squat
2 x 1 Rep Max
Matt had "The Last Word" today, as he departed for Qatar. We will miss you!!!!
The wonders of knee anatomy.
If you’ve been coming to CFF
for any length of time, you’ve probably heard us express, in our own
loving way, the need to drive your knees out while lifting. It’s
probably a good idea to review why. Although I have tested a few pacemakers back in the day, a human anatomy major I am not. So
some of you A&P nerds out there may be able to better describe what
I am about relate.
First off: If you take nothing else from this discussion, remember that your knees are in a healthier position if they are driven out. Period.
The knee is the body’s largest joint. It is sandwiched between the femur (the thigh bone), on top, and the tibia (the big calf bone), on the bottom. Protecting the innards of the knee is the patella (the knee cap). The knee sits on top of the meniscus cartilage, which acts as a firm shock absorber.
The sides of the knees are supported by ligaments. The LCL (Lateral Collateral Ligament), which lines the outside of the knee, and the MCL (Medial Collateral Ligament), which lines the inside of the knee. Both the LCL and MCL limit sideways movement for your knee. That being said, you don’t hear a lot about the LCL when it comes to injuries. Why? Number one, it is a more mobile ligament. Number two, it requires a severe blow from the inside of the knee to injure it. The inside of the knee is naturally protected by our body. The LCL also runs from the top/front part of your knee, down and back towards the bottom of the knee. Thus, when we externally rotate our leg and hip system, we simply add tension to a mobile ligament in a direction that it can handle. The MCL on the other hand, is purportedly the most injured knee ligament. It is injured when the knee is twisted to the inside repeatedly over time, or with excessive shock to the inside. The MCL is longer, and is less flexible than the LCL. So it’s easy to see why a knee twisting inwards repeatedly (say, while doing squats, dipping on push press or push jerks, or landing on box jumps) could cause excessive stress to this ligament. Hence, our potentially over-the-top concern about your knees. I care about your MCL. Not in weird way, either. In a totally platonic way.
The femur and tibia are also connected by two ligaments on the inside of the knee: The ACL (Anterior Cruciate Ligament), and the PCL (Posterior Cruciate Ligament). The two ligaments cross each other in an “X” pattern, and help keep the knee from moving too far forward or back. We’ll focus on the ACL. The ACL runs from the back of the knee down towards the inside anterior portion of the knee. When the knee bends in, you can visualize the ACL bending over onto itself. This, in technical terms, is what is referred to “in the biz” as an “oh dang” moment. As is in, “oh dang, that ACL is in trouble.” When you drive the knee out, the ACL is in a position of strength, due to the fact that the tibia and femur are still in line with each other. Hence, the continued focus on the driving of your knees out. Me and your ACL are tight. We hang on the weekends when I'm home. I want the best for your ACL. Do you?
That’s the scoop. Externally rotate your leg “system”, as it were, and keep your joints in positions of strength, even throughout the day. If flexibility prevents you from moving your knees into healthy positions when WOD’ing, it’s time to address it.
adapted from CF Verve
Thanks for coaching, Steve!!!
WOD:
Power Clean and Jerk
5 x 1 Rep
then...
"The Remedy"
15-12-9-6-3
rep rounds for time:
Dumbbell Hang Squat Clean Thrusters -45# M/35# W
Burpees
Toes-to-Bar
Molly W's brother James visited from Virginia today.
CrossFit WOD
1. Snatch
2x1 moderate
2. "The Lost Barrel"
800m Run
30 Power Snatches -135# M/95# W
800m Run
Compare to Aug 2011
Strength Focus
Front Squat
2x1 heavy
2x2 heavy
Tara G. "rocked her mocs" today, Snatching in her moccasins for Native America Heritage Month! Nice!
WOD
"The Big Clean Complex"
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.
Welcome to your 1st class, Jimena!
It appears we have a budding instructor! Nice coaching, Liz!
CrossFit Hero WOD - "Murph"
For time:
1 mile Run
100 Pullups
200 Pushups
300 Squats
1 mile Run
Partition the pullups, pushups, and squats as needed. Start and finish with a mile run. If you've got a 20 lb. weight vest, wear it.
Compare to Jan 2012, May 2011, April 2010
To all those who serve our country and fight for our freedoms.
THANK YOU.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it
"Body Armor". From here on it will be referred to as "Murph" in honor of
the focused warrior and great American who wanted nothing more in life
than to serve this great country and the beautiful people who make it
what it is.
Matt and Kim are leaving us for 3 years to live in the Middle East in Doha, Qatar. Today, Matt wanted to share in effort, sweat, and heart with all of you through one of his favorite workouts. Matt, we bid you farewell today and wish you the very best in your adventures! You'll be greatly missed, but we are looking forward to hearing about your adventures through your blog. We get to keep Kim a couple more months, so no goodbyes for her yet, just hugs!
Another big deal today was Coach Todd Miller coming in and sharing in the love with his first workout since back surgery! GREAT to see you in here Todd. Todd and Matt kept each other motivated during "Murph". Very cool!
Welcome to your 1st class with us, Brandon!
Some really strong faces of determination today! Love it! Great to see father and son share the experience as well!
Welcome also to Dustin and his 1st CF WOD, "Murph"!
If only the floor would drop away, these pushups could go so much easier...
Coach Burgener - June 29-30