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WOD
The Other CF Total
Score is total weight added together from all three lifts.
Compare to February 2012
TEAMWORK!! Skip was visiting from San Diego!!
20 Deadlifts -275 lbs M/185 lbs W
Run 400m
20 KB Swings -2 pd M/1.5 pd W
Run 400m
20 Overhead Squats -115 lbs M/80 lbs W
Run 400m
20 Burpees
Run 400m
20 Chest-to-Bar Pullups
Run 400m
20 Box Jumps -24"
Run 400m
20 DB Squat Cleans -45 lbs M/30 lbs W
Run 400m (we forgot to do this final run today)
On Nov. 5, 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor of these soldiers.
Strength Focus
Deadlift and Shoulder Press
Wendler 5/3/1 Program, Week 1
Find 90% of current 1RM. That is your new training base weight.
-65% of that new weight x5 reps
-75% of that new weight x5 reps
-85% of that new weight x5+ reps
Welcome to CrossFit Flagstaff Brad and Krystin.
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 JerkOne 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.
Compare to Dec 2012
You want me to CLEAN???!
Hero WOD - "Trevor"
Teams of 4 complete:
300 Pullups then,
400 Pushups then,
500 Situps then,
600 Squats
This is a timed team event, so these are accumulative reps to be completed by the team. Only two members of the team can be exercising at a time.
Compare to May 2009
"Animal Style" Warmup
Welcome to your first CF workout, Stephanie!
Thanks for visiting, Andy and Karri from CF Progression (MN), and Matt from CF Purgatory (Tucson)!
A Mother of a WOD - For Time:
Team Event #6 Individual Event #7 Squats!
What a GREAT day at the gym... Erin pulled a big PR Deadlift @ 245#, Rachel F. got her first kipping pull ups, Amanda went sub 10 on Regionals Individual WOD #7, Katrina hit a big FS PR @110# (body weight), and Taylor H took nearly 5 minutes off his time from 2 days ago on Regional WOD #7!
WAY TO GO TEAM!! KEEP UP ALL THE HARD WORK!
Memorial WOD - June 1
CrossFit is known for the closeness it creates through
each community. Early Sunday morning on May 19, 2013 we lost a member
of our community much too soon.
23-year-old Phoenix
Firefighter and CrossFit Uprising member Bradley Harper had just finished fighting a
mulch fire in south Phoenix Saturday night when a fire truck and
ambulance tried to pass each other on a narrow road. Harper, who was
taking off his gear at the time, found himself pinned between the two
vehicles. He later died at St. Joseph's hospital.
On Saturday June 1,
2013 the WOD at CrossFit Flagstaff will be a special WOD that CrossFit Uprising has created to honor Brad's memory. You do not need to register for the WOD at CFF, but if you would like to register, registration is $25
and includes a Memorial Brad Harper t-shirt made by Designed in Ink. You can register online or make a cash/check donations at CrossFit Flagstaff. All proceeds will go to Brad's family to help through these tough times.
When you fill out the online registration form, check no when it asks if you are participating in the workout, then in the "Questions" box type in that you are doing the workout at CrossFit Flagstaff. Joel will pick up all of our t-shirts the following week and bring them back. Click here to register.
WOD
Overhead Squat 3-3-3
Front Squat 3-3-3
Back Squat 3-3-3
“There is simply no other exercise, and certainly no machine, that provides the level of central nervous activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.” -Mark Rippetoe
4 Rounds For Time:
10 min time cap for Regionals athletes
Teams of 2 (1 Man, 1 Woman)
For Time:
100 Double Unders, 50 each
50 Handstand Pushups while partner holds handstand
50 Toes-to-Bar while partner hangs from the bar
50 Shoulder-to-Overhead with axle (160# M/100# W) while partner holds axle in front rack
Then, both partners Lunge 90’ with the axles in a front rack position (man first, then woman, both can be moving)
Regionals Time cap: 15 minutes
Strength Focus: Front Squat -1RM, then 70-80% (of today's 1RM) 2x2
Are you DONE YET???
One gets the feeling Kayla is enjoying her bar hangs...
"Baseline"
OR:
"Baseline Plus"
A big CFF welcome to Cole and a Congrats to Kelly for fighting for each and every push up to be totally legit RX'D! Not even 1 was ALJ! ;)
“Have you heard this before? It’s the definition CrossFitters use for the word “virtuosity”. And how does it apply to CrossFit training? Master the fundamentals. And what does it take for mastery… 10,000 hours? For most of us, that’s simply not possible… but what is?
Take the very basic CrossFit movements (i.e. squat, deadlift, pull-up, push up, handstand, box jump, row erg, etc) and study them… what does it take to do each effortlessly? What exactly should your body be doing to perform these movements with perfection? Where should your weight be distributed? What about your arm position, torso angle, breath, gaze, stance, grip, focus, preparation, timing, pelvic tilt, hollow or arched, depth, etc? Figure this out for each movement, and then practice, practice, practice… so that ultimately your body just does it, without thought, without mental effort, without the need to focus on various components… leaving you free to simply move.
This is virtuosity – doing the common, uncommonly well. Beauty… Grace… Ease… Effortlessness… Joy… and when done in the midst of a CrossFit workout, while under the pressure of the stopwatch – true mastery.” -CrossFIt LA
Congrats to Jake F on getting his first handstand pushups!Team Event #5
Teams of 2 (1 Man, 1 Woman)
For time:
Man completes 21-15-9 reps of:
275 pound Deadlift
30“ Box jump
Then, woman completes 21-15-9 reps of:
185 pound Deadlift
24“ Box jumpTime cap: 11 minutes
Teams of 6 (3 Men, 3 Women)
For total time, each member of the team must complete the following:
30 Wall Balls (20# M/14# W to a 10’ target)
30 Chest-to-Bar Pullups
30 One-legged Squats, alternating
30 One-arm dumbbell Snatches, alternating (70# M/50# W)
Time cap: 25 minutes
Notes
For this event, the 6-person team will begin on a starting mat. At the
call of “3-2-1 ... Go!” the first team member will move forward and
begin the set of wall balls. After the 30th wall ball, the athlete moves
to the pull-up bar and completes 30 chest-to-bar pull-ups. Then, the
athlete advances to the next mat and performs 30 one-legged squats,
moving forward every 10 reps. Then, the athlete advances to the next mat
and performs 30 one-arm dumbbell snatches, moving forward every 10 reps
(the second and third male and second and third female members must
bring the dumbbell back to the starting point prior to beginning their
first sets). Once the 30 dumbbell snatches are complete, the athlete
will move to the finishing mat.
All 6 athletes must perform each of the four drills in order, 3 men first, then 3 women. No member may leave the starting mat until the previous member is on the mat for one-legged squats after completing all 30 chest-to-bar pull-ups. At no point can members advance to the next station until the team member in front of them has moved on from that station. When the last female member completes her 30 one-arm snatches and joins the others on the finish mat, the workout is complete.
Strength Focus
Box Squat
- Work up to a Box SQT 1RM (1 really heavy successful rep for the day, not a lifetime PR)
- 65-80% (of today's 1RM) for 3 sets of 3 reps with the best form possible
Coach Burgener - June 29-30
CrossFit 2013 Regionals Team Workouts #2 and #3!
Teams of 6: 3 men and 3 women
Team Event 2: 7 Minutes to find * Women do event 2 while Men do event 3.
3 Rep Max Overhead Squat then 2 mintes to switch*
Rest 2 minutes
Team Event 3: 7 Minute AMRAP:
Burpee Muscle Ups
"Annie"
50-40-30-20-10 rep rounds for time:
Compare to Aug 2012
Strength Focus: Front Squat
Work up to a 1 RM
Then take 60-80% and do 2 sets of 5 reps
Part of warm up today was a CrossFit Kids game Building and Moving your Fort! No one seemed to have any fun...
Jen visited us from Industrial CrossFit and Alex and Alex from CrossFit Munich!
Welcome to your new gym Holly F.!
Want to go spectate at the Games this year? A bunch are going to judge and spectate, so let's gather a caravan and make it a party! Get your tickets TODAY! They are going to go fast!
CrossFit Games Tickets on Sale Monday (today)
The Regionals workouts are out and we are going to try our hand at the Team workouts this week! Gather some teammates and come in and throw down! Tuesday's workout will be Events 2 and 3 and needs a team of 3 men and 3 women. If you don't get that many together, don't worry! We will help you get a team together during your classes, and we can do it with less people! Wednesday will be Event 4 and will able to have 6, 4, or even 2 people. Friday will be Event 5 comprised of teams of 2, preferably 1 man/1 woman - but we'll take whatever you bring! Next Monday will be Event 6, requiring teams of 2, 1 man/1 woman again. And, finally, Event 7 will be held next Tuesday, needing 6 people!
As always, all workouts are scalable - all are welcome and encouraged to join in on these fun events! This will be a great opportunity for our trainers to get some judging experience before we head to Regionals at the end of the month!
WOD:
2,000 Meter Row
Compare to:
February 2012 Make Up Day
May Skill Focus:
Handstand Pushups
Strength Focus:
Box Squats - 1RM, back-off 2x2
Welcome to CrossFit Flagtaff Tyler. Thanks for visiting from CrossFit Max Effort Brian!
CONGRATS to Chris, Kevin and Holly for getting their FIRST HSPU's today!
CrossFit.com Rowing Videos:
Row Corrections, Ia, Greg Hammond, C2 (CFJ Preview) [wmv][mov]
Row Corrections, Ib, Greg Hammond, C2 (CFJ Preview) [wmv][mov]
Row Corrections, IIa, Greg Hammond, C2 (CFJ Preview) [wmv][mov]
Row Corrections, IIb, Greg Hammond, C2 (CFJ Preview) [wmv][mov]
Row Corrections, IIIa, Greg Hammond, C2 ( (CFJ Preview)) [wmv][mov]
