CrossFit Flagstaff Main

A Flippin' Good Time

WOD

Deload Front Squat – 90% of 1RM is baseline 

• 40% x5
• 50% x5
• 60% x5

NO max reps on last set, only 5.

Then, 3 Rounds for Time of:

• 3 Tire Flips, then Jump on, in, on, and out other side of tire; Flip tire back 3 flips
• 10 Pushups, hands on edge of tire
• 20 Squats
• Run 400m

Happy Birthday, Greg!!!!

More Than a Gym...

WOD

Complete 4 rounds for time of:

• 5 Power Snatch -115# M/75# W
• 100m Dumbbell Farmers Carry -45# M/25# W
• 15 Abmat Situps

 

Training...a little workout in learning to move heavy objects...and maybe be a farmer!

Mixing it Up...a little self-defense training after class.

Accomplishments!  Beth got her first kipping pullups - and her first torn hand from them!

Skill Building.  Lauren finished her Intro to Basics class tonight.  Thanks to all those who attended these past 4 weeks!

More than…

by CrossFit Medina

I have the honor and privilege of owning a CrossFit Affiliate, but with that comes the daunting task of having to tell people what CrossFit is.

“So it’s a gym.” No, it’s more than that…
“So it’s like P90X.” No, it’s more than that…
“So it’s a Boot Camp.” No, it’s more than that…
“So it’s like a diet.” No it’s more than that…

Then I realized that I was once on the other side of a conversation like this, but it wasn’t about CrossFit. It was about soccer… excuse me, “futbol!” And I didn’t fully understand what people were telling me until I experienced it for myself.

In September 2010 I was in Spain for an MBA immersion trip and I found myself surrounded by soccer fans. As we walked through Camp Nou (the stadium that Futbol Club [FC] Barcelona plays at) my friends were going crazy… as though we were walking on hallowed ground. They kept patiently educating me on the significance of FC Barcelona. FC Barcelona not only represents the city, but the Catalan people as well.

“So they’re like the Browns and Clevelanders?” No, it’s more than that…

For the Catalans, FC Barcelona is one of the most important icons of the Catalan national pride. It is also a symbol of resistance against the suppression they had to experience, especially by the Franco regime

“Right, like the Cleveland fans against Art Modell.” No, it’s more than that…

The only way for me to grasp this was to experience a match for myself. And on September 14th 2010 my understanding of futbol was changed forever. That night the entire City of Barcelona shut down for a practically meaningless game against the Greek team, Panathinaikos. Some one hundred thousand plus fans converged upon Camp Nou, while millions of others watched on television. The feeling was more electrifying than any playoff game (MLB, NBA, NFL, NCAA, you name it) I’ve ever watched live or on TV, and this was a meaningless game! I finally understood what everyone was talking about. Without question, FC Barcelona is “Mes Que Un Club.” For the Catalans they represent life.

So I could talk all day about what CrossFit is… or what it means to me… or our athletes. But the only way for anyone to truly understand that it is “Mes Que Un Gimnasio”  they have to experience it for themselves.

Then they’ll know that it’s more than a gym…
more than a program…
more than a diet…
more than a fad…

 It’s a way of life.

Another Holli Birthday!

WOD

Deload Front Squat – 90% of 1RM is baseline

• 40% x5
• 50% x5
• 60% x5

NO max reps on last set, only 5.

THEN, Complete 3 rounds for time of:

• 10 supine Ring Rows
• 20 Box Jumps -24" M/20" W
• 30 Walking Lunge steps
• 40 Double Unders
• 500m Row

The supine ring row is performed just like a ring row, but your feet are set up on a box tall enough to put your feet higher than your shoulders when your arms are fully extended.

Welcome to CFF, Rose, from Tower CF (Wilmington, NC)

Hard workout?  Hm..this ol' thing???  Pshaw!

Happy Birthday, Holli!

Make-Up What You're Missing

Make up your Nutrition Challenge benchmarks - Cindy or CrossFit Total

 

Games Event #4

CF Games Event #10 - "The End"

Thanks for visiting, Josh from CF Scottsdale and Hank from PFC CrossFit (Las Vegas)

Welcome to Captain CrossFit!

Jesse, Melissa, Joel, Kathy, Audrey, Lauren, and Lisa had a GREAT day helping Captain CrossFit blow their doors open to Prescott!  Congrats and welcome to the affiliate community, Captain CrossFit!

CrossFit 2011 Games - Event #10

WOD

  Phase 3 Snatch

• 70% of baseline x5
• 80% of baseline x3
• 90% of baseline x1+

THEN, CrossFit Games Event - "The End"

Games Vault: Men's Final Heat 1

Complete For Time:

20 calorie Row
30 Wall Ball -20# M/14# W -10' target
20 Toes-to-Bar
30 Box Jumps -24" box
20 Sumo Deadlift High-pull -108# M/72# W kettlebell
30 Burpees
20 Shoulders-to-Overhead -135# M/95# W
120 foot Sled Pull -Sled plus 165# M/110# W

"Darn You, Annie Sakamoto!" from CrossFit Proper

FIGHT NIGHT!

UFC 134 - Silva vs. Okami

 

Come view it at the Ray's house! 
Saturday night -5:00 BBQ starts
                         -6:00 fights start!

Bring your meat to throw on the grill.  See you there!

UFC 134 FIGHT CARD

In the main event, Anderson Silva  will defend his middleweight title against Yushin Okami. Also on the card, ex-champions Forrest Griffin and Mauricio Rua will clash in the co-main event.

Main Card
Anderson Silva vs. Yushin Okami
Forrest Griffin vs. Mauricio "Shogun" Rua
Luiz Cane vs. Stanislav Nedkov
Antonio Rodrigo Nogueira vs. Brendan Schaub
Edson Barboza vs. Ross Pearson

Preliminary Bouts
Spencer Fisher vs. Thiago Tavares
Rousimar Palhares vs. Dan Miller
Paulo Thiago vs. David Mitchell
Raphael Assuncao vs. Jonny Eduardo
Yves Jabouin vs. Ian Loveland
Erick Silva vs. Luis Ramos
Felipe Arantes vs. Yuri Alcantara

THIS COMING SATURDAY

NO CLASSES AT OUR GYM SATURDAY!  WE ARE HEADED TO PRESCOTT TO HELP BLOW THE DOORS OFF THE NEW CROSSFIT GYM FOR THEIR GRAND OPENING!

Time

Saturday, August 27 · 10:00am - 10:00pm

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Location

Captain CrossFit

420 6th St.

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Created By

Captain CrossFit

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More Info

Come join us in celebrating the Grand Opening of the largest CrossFit facility ever! We will be starting at 10am with signups for the WOD with workout to follow at 11:30. The rest of the day will be filled with good food, product demos, CrossFit intros, Kids workouts, Jiu Jitsu demos from GD Jiu Jitsu, boxing demos, and jump houses for the kids! Don't miss this event!!

CrossFit Flagstaff is going to welcome Captain CrossFit into the community, and those who don't know Lauren, one of CrossFit's founders, will get the opportunity to meet her.

Meet at the gym at 8:15 a.m. and we'll depart at 8:30.  Many have to be back by mid-afternoon for work, so we will return after the workout and hello's are said.

CrossFit 2011 Games - Events #8 and #9

WOD

CrossFit Games Event 8

Complete as many reps as possible in 3 minutes of:
20 calorie Row
30 Wall Ball -20# M/14# W -10' target
20 Toes-to-Bar
30 Box Jumps -24" box
20 Sumo Deadlift High-pull -108# M/72# W kettlebell
30 Burpees
20 Shoulders-to-Overhead -135# M/95# W
120 foot Sled Pull -Sled plus 165# M/110# W

Rest 1 min. Then CrossFit Games Event 9

Complete as many reps as possible in 6 minutes of the above.

Games Vault: Women's Final Heat 2

Games Vault: Men's Final Heat 2

HAPPY BIRTHDAY, DEIDRA!!!

Holly's Birthday 5k

WOD

Phase 3 Overhead Squat

• 70% of baseline x5
• 80% of baseline x3
• 90% of baseline x1+

THEN, Holly's Birthday Request

• Run (or Row) 5k

Compare to July and March 2011

Yes, even Mr. Old Man got to run a bit, today!

HAPPY BIRTHDAY, HOLLY!!!!

Check out the CrossFit Kids page to see who ran an entire 5k with the adults today!

CrossFit 2011 Games -Event #4

A very unfortunate malfunction of my computer occured and it ate all the pictures from today's workout, so we don't have a board picture!  I am so sorry!  If you recall your time and what you did for weight, please feel free to post it into comments, in case we do this workout again someday!

Thanks for visiting us, Jeff from CF Arenal (Baltimore)

WOD - Games Event #4 - The Triplet Sprint

For time:

5 Muscle-ups
10 Deadlifts from 3" deficit -245# M/165# W
15 GHD Situps
Sprint 50 yards

5 Muscle-ups
10 Deadlifts from 3" deficit
15 GHD Situps
Sprint 100 yards

5 Muscle-ups
10 Deadlifts from 3" deficit
15 GHD Situps
Sprint 150 yards

5 Muscle-ups
10 Deadlifts from 3" deficit
15 GHD Situps
Sprint 200 yards

Work'n on SKILLZ

WOD

Phase 3 Clean and Jerk
  - 90% of 1RM is baseline

• 70% x 5 reps
• 80% x 3 reps
• 90% x 1+ rep

then,

• L-Sit for Time
• Handstand Walk for Distance
• Weighted Chest to Bar Pullup for Load
• Snatch 1 Rep for Load

 

 

 

Makeup What You Missed

Big birthday wishes to Ken, today!

Makeup the WOD you missed this week...

A Mile and 1/2 All In Pieces

 

CrossFit Games Event 3

"Cindy" Before

"Cindy" Before

WOD

2nd "Before" Test of the "Look Better, Feel Better, Perform Better" Nutrition Challenge!

 CrossFit Benchmark WOD - "Cindy"
As Many Rounds As Possible in 20 min of:

• 5 Pullups
• 10 Pushups
• 15 Squats

Compare to Dec 2010

Happy Birthday, Keana!!! 

 

 

CrossFit Games Event 3

WOD

Phase 3 Front Squat
  - 90% of 1RM is baseline

• 70% x5 reps
• 80% x3 reps
• 90% x1+ rep

THEN, CrossFit 2011 Games Event #3

For time:
5 Rope Climbs -15'
5 Clean and Jerk -145# M/115# W
4 Rope Climbs
4 Clean and Jerk -165# M/125# W
3 Rope Climbs
3 Clean and Jerk -185# M/135# W
2 Rope Climbs
2 Clean and Jerk -205# M/145# W
1 Rope Climb
1 Clean and Jerk -225# M/155# W

Games Vault: Women's Rope/Clean
Katie Hogan After Event 3

Games Vault: Men's Rope/Clean

 

CrossFit Total "Before"

WOD

1st "Before" Test of the "Look Better, Feel Better, Perform Better" Nutrition Challenge!

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 July 2011

A Mile and 1/2 All In Pieces

WOD

Phase 2 Snatch

• 65% x3 Reps
• 75% x3 Reps
• 85% x3+ Reps

THEN,

Run 800m for time
  Rest 3 minutes
Run 400m for time X 2 (2 minutes rest between efforts)
  Rest 2 minutes
Run 200m for time X 4 (1 minute rest between efforts)

The Original CrossFit Games Event!

I am going to do this as a team with my sister. Anyone else from Flagstaff in and want to do this???

Click here to download a free article by Dale Saran about the 1st CrossFit Games.

In Utah there are a very few people who were fortunate enough to compete in the 1st CrossFit Games back when all you had to do was show up and you were in.  The level of competition in CrossFit keeps getting higher and higher but I still wonder…How would I have done back in the very first Games?  Could I beat OPT and how would I do against the 2007 Chris Spealler?

Here’s your chance to find out how you stack up against the original CrossFit Firebreathers.  This event consists of 3 WODs and there just may be a “mystery” WOD at the end for the top 10 athletes and teams.  The events will be exactly what they were back in Aromas and the trail run will mimic it as closely as possible with course input coming from athletes who ran the original course.

Where:  Wasatch CrossFit, Layton UT.  Trail run will be held off-site, transportation will be provided as needed to start point.

When:  Sept 23 & 24th.  If you can’t make the run on Friday evening then you’ll have the option of running it at 7:30am on Saturday morning.  We would like to provide a 2 day event but understand that not everybody can make it Friday.

What:  There will be 3 events plus a final one for the contenders.  The events are a 3k run, a CrossFit Total, and a workout consisting of a 1K row followed by 5 rounds of 7 push jerks & 25 pullups.  Scaling will be permitted on both the load and the pullups.  The final WOD will be announced on Saturday but will from recent Crossfit Games.

Who:  You can compete as an individual or as a same-gender team.

Cost:  $60/pp for individuals or $40/pp for teams.

Scoring:  The sames as in 2007

We expect this event to sell out and will not open any additional slots once it does.  Please reserved your slot asap.

Register here at Active.com

About the organizers:  Damon Stewart of Wasatch CrossFit has put on several events including the 2010 CrossFit Sectionals Qualifiers and the 2009 AZ/UT/NV Crossfit Regionals.  We’ve earned a reputation for events that are organized, fairly judged, and programmed with memorable WODs.  Our goal is to create opportunities for Utah athletes to gain competitive experience and have a great time.

Lynne

CrossFit Benchmark WOD -"Lynne" (demo vid) 

5 Rounds for max reps of:

• Bodyweight Bench Press
• Pullups

Rest between rounds, if needed.  Post reps for both exercises in all rounds.

Compare to August 2009

Test your limits today. There is no “gaming” this workout. We want to see you falling of the pullup bar and going to failure on the bench press as if every round was it's own workout.

HAPPY BIRTHDAY,
AILEAH!!!!

What Are You Up To?

WEDDINGS!!!

Congratulations to Sunny and Byron!!

Congratulations to Paul!

SOCCER!

Nice work, Heidi!

RIVER RUNNING!

Tara and Joel on river trips!

What have YOU been up to???  Send us your pics and share!

HAPPY BIRTHDAY, ISABELLE!!!

WOD

Phase 2 Overhead Squat

• 65% x3 Reps
• 75% x3 Reps
• 85% x3+ Reps

THEN, For Time:

15 Handstand Pushups
15 Knees-to-Elbows
Run 400m

10 Handstand Pushups
10 Knees-to-Elbows
Run 400m

5 Handstand Pushups
5 Knees-to-Elbows
Run 400m

Heidi got full HSPU's!!!

HAPPY BIRTHDAY, IZZY!!!!!

"Look Better, Feel Better, Perform Better" Nutrition Challenge Announcement

WHAT DOES IT TAKE TO CHANGE?
CrossFit Lisbeth -Words Of the Day

Change, change, change. We hear it all the time, we talk about it, and we see changes in other people and so we know change is possible. But how do people do it?

What does it take to really change? Not the bullsh** stop and start change, the gas-and-brake pedal revving and stopping of progress that we’ve all experienced. But real, authentic, holy-sh**-look-what-happened change?

Well, change takes guts. Big hairy freaking guts. Most folks don’t get past Stage 1. So swallow hard and man (or woman) up.

Then, change takes patience. Often the hardest part: when you have to keep going, even though you’re only STARTING to see results, whether those results are in your body composition, your mind, or your relationship with someone. Gotta keep the faith.

The third part is the kicker though: Perseverance. You simply have to stick with it. No matter what. Get through the obstacles and over the walls. You have to keep moving forward and live your adaptation. Springsteen (of course) has a line for this: “You can get used to anything. Sooner or later, it just becomes your life.”

And you can get used to anything, so just make sure it’s the right anything. Make sure this life is the one you want to be living. Tim McGraw has a line for this: “And who I am now is who I wanted to be.” Well, holy hell, imagine YOU here. Why the f*** not? Work so that you can say this: Who I am now is who I wanted to be. Country stars (even those married to the hot Faith Hill) don’t have any lock on that one. Make it happen.

So pick the right anything right now. Find the big hairy freaking guts inside you and change. Then breathe and be patient. And then just never quit. Persevere. Don’t end up at the starting line again. Find the goal line. Then PASS the goal line and keep running like the flippin’ wind. Don’t ever let life catch you and the ball. Just keep going . . .

ARE YOU READY FOR THE NEXT CHALLENGE????

From  September 5th until October 31st, we're challenging you to get into the best shape of your life by CHANGING your habits.  During these 8 weeks we're going to reward you for good behaviors and punish you for bad behaviors in positive and negative points.  We're going to require a lot in order to participate, but in exchange you are going to earn the ability to say you gave it your all and made positive steps towards health and performance.

Saturday, August 20th at 11:30 a.m., Lauren will hold a Nutrition Challenge talk to introduce the full details and give a lecture about the options of how to eat well and change your habits and your life.  If you absolutely cannot make that meeting, you will need to make arrangements with her about getting the information at another time.  Please attend this lecture even if you don't think you're interested in participating in the Challenge.  There will be a lot of great information on nutrition for everyone to learn from.

Here's the basic details:

The challenge will run for 8 weeks and will be based on a point system where you can earn and lose points according to your choices.The cost of this challenge is $100 and includes the cost of a special log book. You will have to ability to earn that money back, with additional prizes to boot. You must log all food intake, workouts, sleep, and supplements.  In order to compete for the prizes and get money back, you must commit to the Challenge by completing the following: pre/post Challenge blood work, pre/post body composition measurements, pre/post vitals, and pre/post benchmark workouts.  Payment will need to be made by August 28th in order to participate.

The first benchmark workout will be the WOD for August 18th and the second benchmark workout will be the WOD for August 20th.  Try to make those classes, but if you miss one or both, you will have until August 28th to make them up, either during the noon classes or Sunday Make Up days.

 

Are you up for this Challenge?  See you on Saturday, August 20th to find out.

Make Up What You Missed!

Two-Fer's

Med Ball Clean AMRAP

L-Pullups/HSPUs

Pick Up the Bar!

Nasty Girls

Lift It/Love It

LIFT IT/LOVE IT

Thank you to all who came out this morning and participated in one or both of the workouts to support Lauriel!  There is still time to donate if you have not done so already.  Big thanks to Derek Kneadler, CrossFit 480 in Scottsdale, for putting this together and inviting us to participate! 

We wish you all the health and strength in the world, Lauriel!

WOD #1

CrossFit Benchmark WOD - "Fran"

21-15-9 rep rounds for time of:

• Thrusters -95# M/65# W
• Pullups

                           Compare to Dec. 2010

WOD #2 

Complete For Time:

• Row 500m
• 20 Burpees
• 25 Kettlebell Deadlift High Pulls  -1.5 pood M/1 pood W
• *30 Wall Balls  -20# M/14# W  to  10ft M/8ft W
• Run 250m with Wall Ball
• 15 Lateral Jumps over the barbell
• 10 Overhead Squat  -95# M/65# W

* note: once athlete picks up the Wall Ball they may not put it down until they return with the Wall Ball after the run.  Every time the ball touches the ground, 3 burpees penalty.  This includes the run with the Wall Ball.  The athlete may "take a knee" and rest, as long as ball does not touch the ground.

Four of the die-hards who did both WODs today!

Various ways one can rest to avoid more burpees...

Shout out to Cullen, Eileen, RJ, and Amanda for representing CFF in Phoenix at the main event, today!

'Lift It/Love It' Event this Saturday

Friends of Lauriel Luther and CrossFit 480 are very privileged and honored to host “LIFT IT/LOVE IT” on Saturday, August 13, 2011. All proceeds from the event will go to CrossFit family member, Lauriel Luther, to aid her with the costs associated with her medical battle.   Lauriel was diagnosed with a Grade IV Gioblastoma- Brain Cancer.  The medical costs of brain cancer are as staggering to Lauriel as are the changes to her reality. Treatments will continue for a year and the bills keep coming in.

We are staging “LIFT IT/LOVE IT” in an effort to help Lauriel and her family offset some of the astronomical expenses she has and will continue to incur. It is our way of showing her the love and support that defines our community.

The event will be 2 workouts, one will be held at 9:00 a.m. and the 2nd at 11:00 a.m.  If you can make both, it would be a great opportunity to throw down with the CrossFit community and compete against those doing it in Phoenix at the same time.  But, come for either of them, if you can only make one!

Read about Lauriel's story on the CrossFit Games page.