Coach Burgener - June 29-30New photo album is up on Flickr!
Check out the pics from the Highland Games!
Check out the pics from the Highland Games!
And for those of you who haven't seen the antics and skills of our very own David K....prepare to be amazed.
About CrossFit Flagstaff
Register For Upcoming Events
Videos
- David Kent Gymnastics Explosion
- AC^2 2012
- 2012 Furious 5 Team Competition
- 1/12 Strongman Course
- The People / The Cause / The Battle: AC^2 2011 Part 2
- The People / The Cause / The Battle: AC^2 2011 Part 1
- The Hammer Slideshow
- The Hammer of AZ Highlights
- Arizona CrossFit Affiliate Competition
- CrossFit Flagstaff Clean and Jerk Form
- CrossFit Flagstaff Power Cleans
- CrossFit Kids
« June 2013 | Main | August 2013 »
Explosive and Strong!
CrossFit WOD
Complete 5 Rounds For Time:
- 3 Back Squats - 95% 3RM
- Max Distance Reverse Medball Toss - 10 reps -20#
Post loads used and times.
Core Strength: Max Plank Hold (time to beat from before: Heather 5:37)
Strength Focus
Wendler Deload Phase - Deadlift and Shoulder Press
The idea of any deload is to give the body a rest so it can recover and then move forward. You can't step on the gas all the time.
90% of 1RM is baseline to calculate other percentages off of. Don't go up in weight any further than that! Be very proficient to form and perfect bar path.
40% x5 Reps
50% x5 Reps
60% x5 Reps
NO max reps on last set, only 5.
Welcome to your first class, Kristina!!
And look who CRUSHED the plank hold record! Holy Moly, Kristin!
What is "MDV"?
WOD
"MDV" (insert your own meaning)
As Many Reps As Possible in 12 min:
15 Bar Muscle Ups
100 Double Unders
15 Hang Squat Cleans -135# M/95# W
100 Toes-to-Bar
Bar Muscle Up Progression Pt.1
Bar Muscle Up Progression Pt.2
Bar Muscle Up Progression Pt.3
Welcome to CrossFit, Brian!
Saw some AWESOME breakthroughs today on learning this new skill, overcoming fear of turning over the bar, and some people (Brittany!) getting their first muscle up! Congratulations!
What All Athletes Can Learn From the 2013 CrossFit Games
from Breaking Muscle
The 2013 CrossFit Games came to a close this past Sunday evening, and we just watched the third straight victory for Rich Froning, among countless other victories that occurred over the course of the events. We watched athletes reach incredible heights immortalizing their names within the CrossFit community. But today is another Monday and we are back on the grind.
The most important part of competition is learning. You can learn from victory, and you can learn even more from defeat. What did you take away from the CrossFit Games this year and how you can learn to continuously improve?
4 Lessons From the CrossFit Games
1. You must perform your best at all times.
The Games winners, Rich Froning and Samantha Briggs, took the wins with a bit of room, but as we look at the competitors who just missed the podium there was a very small point difference that amounted to only a matter of seconds or pounds. During workouts we learn to game them and push during our strengths while surviving during weaknesses. This is a short-term strategy to win only that day, but to improve and ever have a chance at your true potential you need to push the entire workout. To become a champion you must be well rounded and excel in all areas, which means tackling your weaknesses.
2. Live in the moment.
CrossFit and competition in your sport requires mental focus that puts you in the zone. It is one of the few times in life where everything else can fade away. You become so enthralled in the event that the noise quiets and no one else is there. There is a special place that exists for athletes when you are truly in the moment - it all fades away, you get tunnel vision, and your performance skyrockets. This is what most athletes are in search of and it only comes as a reward of consistent hard work over a long time, allowing you the conditioning to dig deep.
3. Recovery is king.
During the games athletes endure an incredible workload that would take most of us a month to complete. The sheer number of workouts, the number of reps, and the amount of weight is astronomical - everything from maximal effort lifts to rowing a half marathon. Most of your average runners who complete a half marathon take the usual day per mile raced off. Instead of having thirteen days to recover, these CrossFit Games athletes are given just a few hours. Making sure to get nutrition right, hydrating immediately, and any and all other recovery activities are the difference between not only a CrossFit championship, but also your ability to complete a workout effectively the next day.
4. The stage drives you to greater performance.
Competing and putting yourself on the line and in the spotlight allows you to do more than you thought possible. The energy and pressure drive people to dig deeper. As an individual who can’t make it all the way through the CrossFit Games to the finals, how can you use this same tool? Pick days in your box to compete in workouts with friends and have your own games. Call someone out in a competition and put the pressure on to succeed.
This idea of continuous improvement is becoming more accessible to athletes everywhere as we have a greater ability to record our workouts and progress. Computer programs allow us to track distance, heart rate, total weight lifted, percentage changes, and much more. Continuous improvement is well established in the business and engineering world for a good reason, it is the only way to stay on top and relevant. Essentially you constantly evaluate your process (training), look for way to improve it, and then measure your results. Too many people want to compete simply show up to workouts and do what everyone else does.
The training of humans is a unique problem because we are all build differently. Everyone reacts differently to exercises, strength training, and endurance training. So, if you want to maximize your performance you are truly an experiment of one. This requires constant evaluation of your program and seeing what results are gained from the current plan. You must set the overall goals of your program, and make sure the training is leading you in the right direction.
So what now? Take a view of where you are and where you want to be. Set
a plan, perform at all times, live in the moment, compete on the stage,
and recover hard. Become who you want to be today there will never be a
better time.
"Book Ends"
CrossFit WOD
"Book Ends" For Time:
1k Row
100 Situps
Rest 10 Minutes
100 Air Squats
1K Row
Strength Focus
Wendler Deload Phase - Back Squat and Bench Press
The idea of any deload is to give the body a rest so it can recover and then move forward. You can't step on the gas all the time.
90% of 1RM is baseline to calculate other percentages off of. Don't go up in weight any further than that! Be very proficient to form and perfect bar path.
40% x5 Reps
50% x5 Reps
60% x5 Reps
NO max reps on last set, only 5.
Rowing. Against the wind.
“Anything that works against you can also work for you once you understand the Principle of Reverse.”-Maya Angelou
"Bubbles"
CrossFit WOD:
"Bubbles"
As Many Rounds as Possible in 12 min:
- 10 Burpees
- 25 Double Unders
OLY on the Minute
CrossFit WOD
Snatch
7 x 1 OTM @ 90%
Clean & Jerk
7x1 OTM @ 90%
Strength WOD
Wendler Phase 3 - Shoulder Press
75% of training weight x5
85% of training weight x3
95% of training weight x1+
Makeup Day
Makeup What You Missed
Sprints!!
CrossFit WOD
- Complete (16) 40 yard sprints
Start the clock on the first sprint and complete a 40 yard sprint every 30 seconds. If you run the sprint in 5 seconds you have 25 seconds to recover. If it takes you 10 seconds then you have 20 seconds to recover. Keep the clock running until finished.
Strength Focus
Wendler Phase 3 - Deadlift
75% of training weight x5
85% of training weight x3
95% of training weight x1+
Loaded Lunges, Dynamic Pushups, Wall Ball Situps
CrossFit WOD:
Complete 8 rounds for time:
- 6 Front Rack Walking Lunges -185# M/130# W
- 6 Dynamic Pushups
- 12 Wall Ball Situps
*For walking lunges, 6 total lunge steps (3 RT/3 LT)
Welcome to CrossFit Flagstaff, Kristen.
Make Up or THROW!
Great squats, Jonas!
“Training gives us an outlet for suppressed energies created by stress
and thus tones the spirit just as exercise conditions the body.”
–
Arnold Schwarzenegger
The Highland Games 2013!!
Great showing by CrossFit Flagstaff "Throwing Club" at the Highland Games! Molly took 2nd in 2 events and 3rd in another! Lindsay placed 1st in 7 of the events and 3rd in another, for her weight class, and proceeded to place 6th overall! Eric took home a couple of 2nd place finishes, and Steve went home with a 4th place award in the Masters! Everyone had a great time and learned a LOT about how to throw heavy objects!
Doing WORK!
WOD
1. AMRAP in 3 min: Double Unders
2. Core Strength: 100 Situps, 30 Reverse Hypers with 30% 1RM Back Squat
3. Teams of 4 push Prowler 800m for time.
Record loads and time.
OHS/FS 3RM
CrossFit WOD
For Load:
- Front Squat
3-3-3-3-3
Compare to March 2012, Feb 2011
- Overhead Squat
3-3-3-3-3
Compare to Jan 2012
Strength Focus
Wendler Phase 3 - Back Squat
75% of training weight x5
85% of training weight x3
95% of training weight x1+
Coach Amanda is "upside-down" STRONG!!!! (That's stronger than hella-strong.)
Welcome to Jeremy and Kelly, owners of CF Spring Branch (TX), and to Dominic, visiting from CF Arizona (Casa Grande)!
THIS is KNEES OUT! Look how upright her torso is, as she is able sit right down into that hip space.
Max Out Your Steel-Forged Miagi
Make-up what you missed so far this week:
TATERS!!!
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!
Team "Miagi" Strikes Again!
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
Strength Focus
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+
Oly OT2M - Forging Steel
WOD
Snatch
7 sets x 2 reps On-The-2nd Minute @ 85%
Clean & Jerk
7 x 2 OT-2M @ 85%
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.
Maxes
CrossFit WOD
- Pullup
Max Weight and/or Max Unbroken
Compare to past weights, starting with July 2012
- Bench Press
1RM
Compare to past weights, starting with June 2013
- 500m Row (GO HARD)
For Time
Compare to Oct 2010
Strength Focus
Wendler Phase 2
70% of new training baseline x 3
80% of new training baseline x 3
90% of new training baseline x 3+
ENTER...the Teenage Mutant Ninja Turtles!
Welcome to Chris' brother and his wife, Chad and Carmen, visiting us for a week from CF High Definition (CA)!
Track Day!
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
OR
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!
Self-Defense Seminar
"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.
Stay safe!
Happy Anniversary Free Saturday!
Beth and Ted's Anniversary WOD For 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!!!!
Happy Anniversary!!!!
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 fitness goals.
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.
Yes, anyone.
“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!
Weekly Oly Training
CrossFit WOD
Oly On-the-Minute:
Snatch
7 x 2 OTM @ 85% of 1RM
Rest 3-5 min.
Clean & Jerk
7 x 2 OTM @ 85% of 1RM
Core Strength = 3 rounds - 20 GHD sit ups, 5 Good Mornings (heavy and increase weight each round)
Strength Focus
Wendler Phase 2 - Bench Press
70% of new training baseline x 3
80% of new training baseline x 3
90% of new training baseline x 3+
Jerry's Jet Fueling 5 Tons of Weight
Make Up Day! Make up what you missed so far this week!
You have to get pretty early in the morning to wear snazzy red shoes like Jake's! Gorgeous!
Welcome to Jon from SpartanFit CF (Phx) and to Diana from Brandt CF (TX)!
