CrossFit Flagstaff Main

Women's Self Defense Seminar

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.

I 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

Hard Work, Sacrifice, and Reward

“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.

Back Squat
1-1-1-1-1

Compare to April 2013

Bench Press
1-1-1-1-1

Compare to April 2011 

 

Oh yeah!  Don't we all...

It's important and essential to Squat. While wearing an oldtime strongman single-strap leotard, naturally.

Lots of visitors today!  Welcome to James and Melissa from CF NorCo (CO), Adhish from CF Gurgaon (India), and Russ from NorCal CF!

Who could it be this month?

       EXTRA! EXTRA! Read all about it!    

         The June Newsletter is HERE!  

Makeup What You Missed

Nikki got her first Strict Pullups Today!!

We saw a lot of successes like Nikki's from our Grip Strength work through the month of June.  In July, we are building a stronger CORE as our next skill focus!

Heavy Test Day!

How has your strength training been working for you?  Many of you have been following our first phase of the Wendler Strength cycle - both in the Strength Focus classes as well as with Comp Squad. Let's test it this week!

On the docket today are 2 essential and beastly lifts: the Overhead Press and the Deadlift.

Shoulder Press
1-1-1-1-1

Deadlift
1-1-1-1-1

Compare results to April 2013

The overhead press (or shoulder press, or strict press, or just “press”) works the whole body, is functional, and it also feels pretty "manly" to hoist a heavy barbell above your head.

From "The Art of Manliness" - not just limited to men....

The Chief

WOD

Max Rounds in 3 minutes of: 
3 Power Cleans -135# M/95# W
6 Push Ups
9 Squats 

Rest 1 minute. Repeat for a total of 5 cycles.

Compare to February 2013

Grip Strength Work
Pull a heavy prowler into you, hand-over-hand using 10' strap.

We had visitors from CrossFit LifeSpark and from Pugilist Bruchsal.
Ross worked to install our new exhaust fan, and Ryland took advantage of office hours to squat.
 

 

"Thriller"

"Thriller" 

3 Rounds:

10 Power Cleans 95#/65#

15 Box jumps 24"/20"

Strength Focus: Back Squat and Bench Press:

Wendler Deload Phase

• 40% of training max x5 reps 
  
• 50% of training max x5 reps
• 60% of training max x5 

 

Thanks for visiting from CrossFit Life Spark Steve, & Mitch from CrossFit 86426

 

 

 

 

 

 

 

 

 

 

 

 

Congrats to Andrew for conquering the 24" box during a WOD, welcome to David Kent, and welcome back to FLG Josh N! 

The death of a box...

Once upon a time there was a handsome Plyo Box named Bill. Bill loved it when people jumped on him or used him to reach pull up bars or rings.
 

 

 

Bill was even happier when people stacked SMALLER boxes on top of him while cleaning up after a WOD. 

But Bill got very sad when he was stacked on top of boxes that were smaller than he was.  

 

You see, Bill was afraid he would hurt the smaller boxes. Unfortunately the smaller boxes were slowly killing Bill. As the smaller boxes spread out Bill's base and slowly tore out the screws that held Bill together they made bigger and bigger holes in Bill. These holes proved to be terminal...

So please, the next time you stack boxes, Think of poor ol' Bill and stack boxes like a pyramid, with bigger boxes on the bottom.

RIP Bill, you will be missed...

CrossFit Flagstaff at the East Valley Open 2013

These Athletes and Coaches headed to East Valley CrossFit on Saturday to represent our gym at the East Valley Open Olympic Weightlifting Meet.

WAY TO GO TEAM! 

Olympic Weightlifting Meets are quite different than the CrossFit Competitions that most of us have seen or been a part of. Check out the USA Weightlifting site for a lot of great information. But here are some basics of how yesterday went down...

The Basic Rules: 

Weightlifting competition is conducted in eight bodyweight categories for the men, ranging from 56 kg. (123.46 lb.) to 105+ kg.( over 231.49 lb.), and seven bodyweight categories for the women, ranging from 48kg. (105.82 lb.) to 75+kg. (over 165.35 lb.). There are also age related competitions for athletes 13 and under, and as old as 85 and above. Consequently, athletes are always able to compete with athletes their own age, size and gender.

Weightlifting consists of two events – the Snatch, and the Clean and Jerk (C&J). In competition, each athlete is permitted three “attempts” in each lift. The highest weights successfully lifted by each athlete in each event comprise the athlete’s “Total”. The athlete with the highest total is the overall winner of the competition. 

 

The first event in Weightlifting competition is called the Snatch. The term comes from the French word “arrache” and means to seize something suddenly. This lift is done with tremendous power and speed, the bar being lifted from the floor to arms length overhead in one motion, a motion which generally takes less than a second. Amazingly, the heaviest male weightlifters in the world are able to snatch more than 210kg. (nearly 500 lb).

Each athlete got three attempts at their pre-designated snatch weights before there was a break. After the short break each athlete had 3 attempts at their predetermined Clean and Jerk weights.

 

 

 

53Kg  Senior Katrina Marquez 35 50 Total 85

63Kg Master Tara Ross 45 64 Total 109

63Kg Senior Danielle Wilson 37 50 Total 87

69Kg Senior Ingrid Musa Caporaso 43 57 Total 100

75+Kg Senior Lindsay Wagner 51 55 Total 106

62Kg  Senior Josh Marquez 71 84 Total 155

77Kg  Senior Zachary Aragon 47 52 Total 99

94Kg  Senior Jesse Prescott 77 107 Total 184

Make up an Oly WOD Sunday

 Team Oly WOD      Oly on the Minute

Oly on the minute

WOD

Snatch
3 on the minute for 7 minutes using 70% of 1 rep max

Clean and Jerk
3 on the minute for 7 minutes using 70% of 1 rep max 

Grip Work

3 legless rope climbs or 5 climbs with legs or 7 ground to standing.


 

OLY Team WOD

CrossFit WOD -

Teams of 4 Complete:

• 150 Overhead Squats - M 95 lb./W 65 lb.
• 150 Clean and Jerks - M 95 lb. /W 65 lb.
• 150 Burpees

Two people can be working at a time

 

Strength Focus -

Wendler Program, Deload Phase

40% of training 1RM x5 reps
50% of training 1RM x5 reps
60% of training 1RM x5 reps

 

 

Kettlebells and Make Up!

Make Up what you missed out on this week, work on some Oly-lifting for the USAW meet this weekend, or get your first double unders (nice work accomplishing yet another goal, Steve!).  Or, as Kevin did, not only Rx on your skill work of smiling and sweating but PR that sh**!!!

Welcome to your first class, Lynn!

HUGE CONTRATULATIONS go out to Paul for finishing his MBA degree! 

Amanda got to practice her new kettlebell skills she learned this past weekend with Candas at the KB Clinic!  Watch for the announcement of Amanda's KB clinic to share that knowledge with the gym, soon!

Thank you, Candas, for coming out from California to teach us new skills and better positions with the kettlebell!

“Moving should be fun!  Our approach to training is to help you pursue what you love to do.  Proper physical training will help you reach your fitness goals and keep your body moving ten years from now.  I utilize the most effective tools of the trade in the safest way possible to get you results.  Learn how to move and enjoy what you love to do.” –Candas Jones

CHS Dead Lifts and Prowler Push

PANTHERS STRONG!  CROSSFIT STRONG! 

"Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved." -Helen Keller

ROW!

CrossFit WOD    Compare to March 2012
20 Minutes of:  

Row for a minute
Rest for a minute

Score is total meters rowed. Goal= 3,000m

*Penalty is 1 burpee pullup for every 10m short of 3,000. 

GRIP STRENGTH: Pinch Plate Race 200m

Strength Focus: Wendler Bench Press 

Phase 3 

• 75% of training 1RM x5
• 85% of training 1RM x3
• 95% of training 1RM x1+

Thanks for visiting from Gator CrossFit and CrossFit 787 Eric and Marcos!

The Dash

The Dash 

50 KB Swings (1.5 pood M/ 1 pood W)

40 Box Jumps (24" M / 20" W)

30 Burpees

20 C2B Pullups

10 Single-Arm KB Snatch (same weight as KBS, alternate arms)

Thanks for visiting from CrossFit Anacapa Shelli!

 

Snatch and Clean & Jerk

CrossFit WOD

Snatch

• 7 x 3 OTM @ 65% 1RM

Clean & Jerk

• 7 x 3 OTM @ 65% 1RM

 

Strength Focus

Wendler Program, Phase 3 - Back Squat

• 75% of training 1RM x5
• 85% of training 1RM x3
• 95% of training 1RM x1+

CrossFit Flagstaff's Version of Adult Prom

Stage 1- The Romance Phase:

15 Minutes to complete:

800 Meter Run carrying and empty barbell with your partner.

Use the remainder of the time to find a 1RM Partner Clean and Jerk.

Jonathon and Laurie visited us today from CrossFit Gambit in St. Louis Missori and celebrated their 7th anniversary at our Adult Prom! 

Stage 2 - The Disillusionment Stage:

5 Minute AMRepAP:

Rope Climbs and Distance you can move a 65# plate with a sledge hammer. 

Partner A climbs the rope as many times as possible while Partner B swings the sledge hammer to move the plate across the gym floor. Partners may switch roles at any time but do not have to.

Score is # of rope climbs plus distance (in 5ft. increments)

 Stage 3 - The Power Struggle

100 Partner Single Unders for time (5 Min. Time Cap)

Stage 4 - The Stability Stage

100 M Partner Prowler Push for time.

Partner A pushes 25# plate plus partner B 50 meters. Switch spots. Partner B pushes partner A 50 meters back to starting line.

Stage 5: The Commitment Stage:

For Time: Partner A is blindfolded and must move the 'sculpture' from point A to point B with only verbal cues from partner B. Partner B can not touch their partner or the items in the sculpture.

Once it is assembled in exactly the same way switch spots and roles and return it to the starting spot.

 

LSD Benchmark

Time for a long-slow-distance benchmark! 

5k or 15k Run For Time - how are you doing compared to your previous longer run times?  You've been working on strength and short met-cons, but don't let a longer distance become a weakness!  It's beautiful outside and our trails are great!

Compare to Aug 2011

"Gaspin' in the Aspen" 15k crew (minus Drew, who we didn't see until later!)

GREAT JOB to all those who came out for the 5k run at the gym today!  Proud of your efforts and training in that longer time domain. 

Grip It and Rip It!

CrossFit WOD

12 Rounds for time:
5 Handstand Pushups
11 Power Snatch -95# M,65# W

Grip Strength - Rope Climbs - 3 legless or 5 with feet or 7 seated to standing

Strength Focus

Wendler Program, Phase 3

75% of training 1RM x5
85% of training 1RM x3
95% of training 1RM x1+

Someone got new magic shoes for Father's Day!  Don't forget your Dads this Sunday!

Welcome to Tara, visiting us from Fort Mohave Indian Tribe CrossFit, a non-profit that her husband trains at! 

Scott Would Do ALL Of This!

SPRINT!  Clean and Jerk Heavy  WWSFD?

What's with the delay?

The May Newsletter is HERE !!!!!

(Yes, the editor has been on vacation...apologies to the author for a delay in going to print!)

And Mr. Suave is also Mr. May!!

WWSFD?? WELCOME BACK, SCOTT!

What would he do?  He would pick up heavy sh**!  That's what he would do! 

Welcome back, Scott! 

Heavy Day - Clean And Jerk

WOD

Clean And Jerk 

1-1-1-1-1

Compare to April 2013

 

Compare Ted's Clean and Jerk with the Video below. What similarities and differences can you see?

3...2...1...Sprint!

WOD

Death by 10 meter 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.

Compare to Aug and Jan 2012, Dec 2010, and Sept 2010

Strength Focus
Wendler Bench Press Phase 2

70% of Training 1RM x 3 reps
80% of Training 1RM x 3 reps
90% of Training 1RM x 3+reps 

 

 

Jesse was working on Turkish Get-ups and Ali was working on her core...

Young athletes and not so young athletes warmed up with "Pizza Delivery Tag"
 And then we ran...