CrossFit Flagstaff Main

Upcoming Events

Saturday, June 22nd - USAW Olympic Weightlifting meet at East Valley CrossFit.  Currently 17 of our athletes are registered and we recruit more every day!  You lift by weight class and all experience levels are welcome!  Sign up or go down and cheer our athletes on!  See our competitor list on the whiteboard at the gym!

Interested in competing and want some additional training toward a competitive goal?  Check out our Comp Squad page!  Our new training cycle just started and we have some updates to read about here.

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...
 

Sunday Fun Day

June Free Saturday

WOD - "The Admiral" 

3 Rounds for time:

20 Burpee Pullups

20 Front Squats -155#M/105#W

20 Box Jumps -24"M/20"W

Compare to Jan 2013

Croissants and Tuxedoes

WOD: Croissants and Tuxedoes 

3 Rounds for Time:

21 Thrusters - 95# M/65# W

400M Run

Strength Focus:

Wendler 5/3/1 Program Week 2
90% of current PR is training weight 1RM

70% of training 1RM x3 reps
80% of training 1RM x3 reps
90% of training 1RM x3+ reps

You whant us to do WHAT with these plates?

Dirty Tabata Muffins

Three Tabatas  Dirty Labor  Muffins and Sweatpants
The faces of Hard working Dirty Laborers? Maybe ONE of them.

Welcome back Mike Hull! We have missed you!

Coconino High School Lady Panthers Sports Camp

The CHS Lady Panthers are taking part in a 10 week long CrossFit Sports Conditioning Camp to step up their game before the Fall Sports seasons get under way. These ladies  are dedicated, hard working and a pleasure to have in the CFF Community! (And a few of their coaches are joining in pn the 10 week sessions as well!) We can't wait to see the difference your dedication will have on your performance next season. GO GET EM' LADIES!!

 

 

On Tuesday Coach Amanda and Coach Katie put the girls through some basic skills tests that they will revisit at the end of their 10 weeks and compare their results.

Muffins and Sweatpants

WOD - Muffins and Sweatpants 

3 Rounds:

21 Power Snatches -95# M/65# W
400m Run

Strength Focus:

Wendler Phase 2 Deadlift and Shoulder Press

 

Dawn had the time of day for Muffins and Sweat Pants at 11:24! Smokin fast! Way to go Dawn! What time are you dong Croissants and Tuxedoes on Friday? We all want to chase you down! 

Dirty Labor

WOD "Dirty Labor" 

3 Rounds For Time:

200M Farmer Carry (2 pood M/1.5 pd W)

10 Strict Pullups

20 Wall Ball (20# to 11'M/ 14# to 10' W)

Three Tabatas

CrossFit WOD: 

Three Tabatas

• Row (for calories)
• DB Push Press (45# M,30# W)
• Squat

1 min. rest between each exercise, lowest held reps is score for each exercise.

 

Strength Focus:

Wendler 5/3/1 Program, Week 1   Back Squats and Bench Press

Calculate 90% of current 1RM.  That is your new baseline training 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, Jordan!

Makin' up Heavy?

 

The Other Total

Brad Harper Memorial WOD

Harper

CrossFit Hero WOD - "Harper"

23 min AMRAP:

• 9 Pull Ups - C2B (chest-bar)
• 15 Power Cleans - M -135 lb./ W -95 lb.
  
• 21 Air Squats
• 75m Forward Run w/ 45/25 
• 75m Backwards Run w/ 45/25

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 CFU 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.

Thanks to everyone who participated in this Hero WOD.

The Other Total

WOD                                                            

 

The Other CF Total

•  1 Rep Max Clean
  
•  1 Rep Max Bench Press
  
•  1 Rep Max Overhead Squat

Score is total weight added together from all three lifts.

Compare to February 2012

TEAMWORK!!                                      Skip was visiting from San Diego!!

Of Heros and Complexes....

Memorial Day Trevor

The Big Clean Complex

Lumberjack 20

Lumberjack 20

CrossFit Hero WOD - "Lumberjack 20"

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)

Compare to November 2010,  December 2009

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

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.

                                                                              Compare to Dec 2012

You want me to CLEAN???!

Memorial Day "Trevor"

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)!