CrossFit Flagstaff Main

Do what you haven't already done, Sunday.

Mon- Clean and Jerk 1 RM

Tues- Front Squat/ Burpee PU

Wed- Snatch 1 RM

Thur- Morrison

Fri- Run or Row 5K

Sat- Run/Dead/Pushup

"Oh, that doesn't look too bad"

WOD

5 Rounds for time of:

• 400m Run
• 20 Deadlift -145# M/102# W
  
• 20 Pushups
• 10 Deadlifts
  
• 10 Pushups 

Ready!!!

                                Thanks for visiting from CrossFit Leiftime Fitness, Mark!

5 K Run or Row

WOD

5 K Run or Row

...Or Rest

 

                          "I wonder why Ruckus wanted to row?" -Todd Miller 

"Morrison"

WOD

50-40-30-20-10 Rep Rds of:

• Wall Ball -20# M/16# W
  
• Box Jumps -24" M/20" W
  
• KB Swings -1.5 pood M/1 pood W
  

Enlarge image

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Welcome to CrossFit Flagstaff, Kyle!!!

Snatch

WOD

Snatch- Find your 1 RM

Snatch: Arms, Coach Burgener [wmv][mov]  
Snatch Balance-Finding Max Analysis [wmv][mov]
Snatch Foot Position, Coach Burgener [wmv][mov]  
Snatch Instruction, Coach Burgener [wmv][mov]
Snatch: Jump and Land, Coach Burgener [wmv][mov]
Snatch: Three Pulls, Coach Burgener [wmv][mov]

 

 

2011 CrossFit Games

IT'S GAMES TIME!!!!

This Friday, Saturday, and Sunday, watch the 2011 CrossFit Games! 

Sunday, 11-4, the gym will be open to watch the live feed, bring some meat to throw on the grill, and see the grand finale between 1 and 4:00!

FRIDAY

8am - 9pm: Track and Stadium* - Men, Women, Teams
8am - 6pm: Lot 17* - Masters

SATURDAY

8am - 9pm: Track and Stadium* - Men, Women, Teams
8am - 6pm: Lot 17* - Masters

SUNDAY

8am - 4pm: Stadium* - Men, Women, Teams, Masters

View Live Premier Coverage:
Friday: 6-9pm, pacfic
Saturday: 6-9pm, pacific
Sunday: 1-4pm, pacific

*Details of the schedule are approximate and will be revealed as the weekend unfolds. Check back for updates!

ELBOWS!!!!

WOD

3 Rounds For Time of:

• 12 Front Squats -135# M/95# W
• 12 Burpee-Pullups

Front Squats from Patrick Cummings on Vimeo.

Welcome to your new gym community, Forrest!

Clean & Jerk

WOD

Clean & Jerk- Find 1 RM

Clean & Jerk [wmv][mov] Clean [wmv][mov]
Annie Cleans Heavy [wmv][mov]
Clean Catch Heights tri-panel [wmv]
Clean Drops [wmv][mov]
Clean Faults, Mike Burgener [wmv][mov]  
Clean Instruction, Part I, Coach Burgener [wmv][mov]  
Clean: The 3d Pull, Coach Burgener [wmv][mov]
Cleaning from the Ground, Coach Burgener [wmv][mov]  

 

 

Make Up What You Missed

WOD - Make Up What You Missed This Week!

 

CrossFit Total

WODs Got Flow

Team WOD

Team WOD from 2011 CrossFit Regionals

Team Workout #6

• Row 20 calories
• 30 Burpees
• 30 Two-arm dumbbell ground-to-overhead (45/35lb DBs)
• 30 Toes to bar
• 100 foot Overhead walking lunge (45/25lb plate)
• 50 foot Sprint

This is a chipper workout. All four athletes perform the entire workout. Athletes begin behind the line. At Go, the first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station. The athlete in front does not have to wait for anyone behind. A team’s result is the total time for all 4 members to go through the workout. 

We had 2 visitors today. Carl from CrossFit Raleigh and Marit from Kitsap CrossFit. Thanks for joining in on the Team WOD today!

Mary

WOD - 

CrossFit Benchmark WOD - "Mary"

As Many Rounds As Possible in 20 Minutes of:

•   5 Handstand Pushups  (vid 2)
• 10 1-legged Squats (vid 2)  (vid 3)
• 15 Pullups

Scale #1 - AMRAP in 15 minutes at prescribed reps

Scale #2 - AMRAP in 12 minutes at 3, 6, 9 reps

WOD's Got Flow

WOD - 

4 Rounds for Time:

• 15 Toes-to-Bar
• 10 Burpees
• 15 Box Jumps - 24"
• 30 Double Unders

 

Bench Press

WOD - 

Find Your 1 Rep Max Bench Press

Bench Press Basic Setup, Mark Rippetoe [wmv][mov]
Bench Press Body Position, Mark Rippetoe [wmv][mov]
Bench Press: Feet, Mark Rippetoe [wmv][mov]

 

 

 

 

Outside the Box

Matt and Kim traveled to Alaska and visited the CrossFit affiliate in Anchorage, but they also got outside the box and used their fitness!  I was so impressed with the fish Matt reeled in....

...then I saw KIM'S!  Think of the mid-line stability it took to haul that thing in!

Tara, Katie Lowe, and Katie Brown tested the waters on paddle boards!

Noah, Casey, and Mike explored Clear Creek and the surrounding canyons.

Lindstrom

CrossFit Flagstaff Memorial WOD - "Lindstrom"

7 Rounds For Time of:

• 15 Box Jumps -24" Box
• 10 Deadlifts -135 lb. M/95 lb. W
  
• 5 Pullups

Compare to August 2009

You Know You're a CrossFitter When...

CF 203

You’re asked in a job interview, what your strengths and weaknesses are and you reply “my Fran time is strong but I need work on my double unders.”

You tell an attractive woman after the workout, “You’re a freaking beast!”, and she wholeheartly says “Thank you!”

You don’t own a tractor but you own tractor tires.

Every time you go to Lowe’s/Home Depot, you are looking for the exercise potential of equipment rather than stuff for your home.

Your shins have more scrapes than a twelve year old boy.

You know better than to say, “That looks easy”.

You’ve spent HOURS watching videos of other people working out (who does that?).

CrossFit t-shirts dominate your wardrobe.

When you travel, your first concern is if there is a local affiliate close by.

You know that a 70%+ dark chocolate bar can sub as 3 blocks carbs.

You must WOD with loud obnoxious music, but never hear a word of it.

You don’t bite your nails, you pick your callouses

You talk about WODS, Snatches, Thrusters, and Jerking, and know that these all have nothing to do with sex

You consider other CrossFitter’s family.

You believe the world would be a better place if everyone was a CrossFitter.

Let’s hear some of yours in comments!

CrossFit Total

WOD
CrossFit Total

• Back Squat 1-1-1
• Shoulder Press 1-1-1
• Deadlift 1-1-1

Add up your best successful lift from each exercise to get your CrossFit Total.

Compare to May 2011

Amy's sis, Audrey, visited us today from CF Works, in Tucson!

Brad, from CF CDR Redlands (CA) also visited us today!  Welcome!

This might be my new favorite gym picture!

Make It Up!

Wad'ja miss this week?  WOD - Make Up Sunday

 

Team Miagi

Wendler Make-Up               and               Posterior Mashup

July Free Saturday - Team Filfest!

Thanks to all those who came for our Free Saturday event this month! Every Saturday our 10:00 a.m. class is open to the public to attend and join us in a workout for our drop-in rate. Each month, we host a Free Saturday open house/workout. Great job to all who joined us today!

WOD   (compare to March 2010)

Teams of 2 Complete 3 Rounds of 30 Reps at each station
(15 reps each partner, per station - completed in 3 alternating 5 rep sequences)

Station 1:  Lateral High Jumps. As one partner sits on the floor with arm held out, other partner jumps laterally over the arm.  Switch back and forth for 5 reps each until 15 per partner are complete.

Between Station 1 and Station 2, Wheelbarrow 1 partner to Station 2, Broad Jump back to Station 1 together, then Wheelbarrow the 2nd partner back to Station 2.

Station 2:  Burpees.  As one partner does Burpees, the other partner holds a plank position.  Switch back and forth for 5 reps each until 15 per partner are complete.

Between Station 2 and Station 3, Run Backwards 3 times, ending at Station 3.

Station 3:  Plank Knees-to-Elbows.  As one partner does Plank Knees-to-Elbows, the other partner holds an elbow plank position.  Switch back and forth for 5 reps each until 15 per partner are complete.  One rep constitutes the completion of each knee touching each elbow once.

Between Station 3 and Station 4, Partner Carry 1 partner to Station 4, both partners Lunge back to Station 3, then Partner Carry the 2nd partner back to Station 4.

Station 4:  Overhead Squats with PVC pipe.  As one partner actively squats, the other partner holds the overhead squat in the bottom position.  Switch back and forth for 5 reps each until 15 per partner are complete.

Between Station 4 and Station 1, Sprint 3 times ending at Station 1.

Complete this entire scenario for 3 rounds before workout ends.

Lateral High Jumps

Wheelbarrows and Broad Jumps

Burpees and Back Pedaling

Plank Knees-to-Elbows and Overhead Squats

Partner Carry

HAPPY BIRTHDAY MARK PETERSON!

Wendler Deload and Posterior Mashup

WOD

Wendler Deload Back Squat and Bench Press

• 40% Training 1RM x5
  
• 50% Training 1RM x5
• 60% Training 1RM x5

Compare Back Squat Jan 2011 and Feb 2011
Compare Bench Press Dec 2010 and Feb 2011

THEN,

Complete 5 rounds with a running clock:

•1 minute to complete 15 Kettlebell Swings -1.5 pood M/1 pood W
•1 minute Row for max distance

Your score is total calories rowed at the end of all 5 rounds. The clock does not stop for transitions. Your rest time is the time left in the minute after you complete 15 KB swings.

Signs of a true CrossFitter - when feeling under the weather, tissues, tea, and a spare KB on standby. 

Me, Myself, and Audrey at the 5:00 class, today....

HAPPY BIRTHDAY, TODD L.!!!

Many AMRAP's

WOD

As Many Reps As Possible in 7 min. of:

• Power Snatch -135# M/95# W

As Many Reps As Possible in 5 min. of:

• Burpees

As Many Reps As Possible in 3 min. of:

• Double Unders

Take 5 min. to find a 1RM Power Snatch

No rest between movement transitions.

HAPPY BIRTHDAY, K-BRAD! 
Great to have you visit us on your birthday!

Deload Begins!

WOD

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

• 40% x5 Reps
• 50% x5 Reps
• 60% x5 Reps

NO max reps on last set, only 5.

                                                            Compare to Dec 2010 and Jan 2011

THEN,

With a running clock, complete 1 Clean on the minute for 12 minutes.

Pick a challenging weight to stick with throughout (70-80% of 1RM) or add small amount of weight after each successful lift.

The secret to her success?  MORE collars!

TEST YOUR NEWLY ACHIEVED TECHNIQUE FROM THE WENDLER LIFTING CYCLE!  This coming Monday, July 18th, is CROSSFIT TOTAL!

The clean begins with a grip that is a little wider than shoulder width; this is mainly dependent upon the lifters preference. Then the pull begins which almost mimics a deadlift, but it is not technically a deadlift. The barbell will proceed up, and close to, the body until it reaches mid-thigh, and at mid-thigh the lifter will extend his body (triple extension) propelling the barbell upwards. As the bar is moving upwards the lifter will descend underneath the barbell and flip the wrists and elbows so the arms are almost parallel to the floor. The bar will then be racked across the clavicles and shoulders and will create what is considered a shelf for the bar. The lifter will be in a front squat position and they will stand up with the barbell to complete the lift.

Instructions

• 1 Step to the bar and place your feet hip-width apart with the bar directly over the balls of your feet. Set the bar right above the point where your toes meet the rest of your foot.
• 2 Use a closer grip than you would with a snatch lift. Place your hands just about shoulder width apart.
• 3 Begin to lift the bar by pushing your feet through the floor. Keep your shoulders, hips and the bar all moving at the same rate of speed. The bar will get to about mid-thigh.
• 4 Drive your hips up quickly and "shrug" your shoulders.
• 5 Jump your feet out to the sides as you pull yourself down, under the bar, meeting it by throwing the elbows around the bar quickly.
• 6 Receive  the bar across your shoulders with your elbows held high. You'll be in a squat position with bar slightly under your chin.
• 7 Be careful not to let your elbows touch your knees - this is a position that could cause great injury to the wrists and potentially break an arm.
• 8 Slowly rise up out of the squat until you're standing straight with the bar on your chest.

Mr. Miagi and Miller Time

WOD - Todd's Birthday Choice -"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

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

"Like Bugs in a Zapper"

Todd's birthday WOD crew!

HAPPY HAPPY BIRTHDAY, TODD!!!!

Happy Anniversary, Kathy and Joel!

End of Phase 3 Wendler

WOD

Phase 3 Wendler Back Squat

• 75% x5
• 85% x3
• 95% x1+

Compare to Dec 2010 and Jan 2011

 

CASH OUT:

4 minutes of the Concept II FISH GAME!

The goal of this cunning game is simple: rack up as many points as you can by eating the nutritious fish while avoiding the large, toothy beasts that will send your points value plummeting to the ocean floor.

The Fish Game teaches you how to modulate intensity.

Thanks for stopping in for a workout Don (visiting from CrossFit Monterey)!

 

 

 

Congratulations, Jesse!

Jesse took the Silver medal at his fights in Vegas, this past weekend!

This is why Jesse hits his CrossFit WODs hard early every morning...
Why do you CrossFit?