CrossFit Flagstaff Main

Survey Responses - New Schedule Changes

We are diligently working on responses and action to your recent survey critiques.  Please click here to read about some of the re-structuring we are going to be doing in the gym to provide a more optimal training experience and environment for you.

There are class schedule changes that will be taking effect this Sunday, July 1.

Thank you for your patience and input!

2009 Mid-Atlantic Regionals

WOD - 2009 Mid-Atlantic Regionals

Row 2k For Time

Compare to Feb 2012, May 2011

Rest, Then:

3 Rounds For Time:

• 10 Deadlifts -275# M/185# W
• 50 Double Unders

Compare to Feb 2011, April 2010

Welcome to Roland J., a fellow CF trainer visiting us this week from Cape Town, S. Africa!

Ben W. just joined the CFF group classes this week! Welcome, Ben!

WOD Demo with CrossFit Atlanta - video [wmv] [mov]

"Holds"

WOD

DE Box Squat - 10x2 (50-65% of 1RM)

Then,

As Many Rounds As Possible in 15 min.:
:20 Handstand hold
:20 Squat hold
:20 Chin-over-Bar hold
:20 L-Sit

 

Thanks for visiting us from Chino CrossFit, John and Ann!

Thursday - Day of Rest or Catch Up

Make up the workout you missed from the last 3 days!

Welcome to Roland and Eric M.  Great to have you join our ranks!

Thanks for visiting from Get Lifted CF (El Paso, TX), Holly and Joe Mata!

Don't Let Go of the Bar!

WOD

Gymnastice Weakness Practice

Then,

As Many Rounds As Possible in 8 minutes of:

• 8 Hang Power Cleans -135# M/95# W
• 8 Front Squats -135# M/95# W

Thanks for visiting from CF Cadence (CA), Shane!

 

 

10 Seriously Fit Chicks of CrossFit

Strong and inspiring women to watch at the 2012 CrossFit Games

Annie!

WOD

Find 3RM Bench Press (close-grip)

Then,

CrossFit Benchmark WOD - "Annie"
50-40-30-20-10 rep rounds of:

• Double Unders
• Situps

Compare to April 2011

Welcome to Michael and Lisa W., who just joined us!

PR! PR! PR!

WOD

Find 1RM Front Squat

Then,

As Many Rounds As Possible in 15 min.:

• 200m Sandbag Carry
• 15 second L-Sit
• 1 Rope Climb -15'

Congratulations on all the PR's won today!  All your hard work and attention to technique on the Box Squats and Dynamic Effort days has really shone through today!

 

Sunday Free Form

June Free Saturday

Team WOD

4 rounds for time:

• 50 ft. Tire Flip and Donut Jump
  
• 400m Kettlebell Carry -1.5 Pood M/1 pood W
  
• 10 Team Deadlifts -225#

Compare to July 2008

Shoulder Press and Clean & Jerk

WOD -

• Shoulder Press - Find 5 Rep Max

then,

• Clean & Jerk - 1-1-1-1-1 reps

Shoulder Press Video

Clean & Jerk Video

Weightlifting in the wilderness...

Make Up Day

Make Up What You Missed or Focus on a Skill

MONDAY                                              TUESDAY

Welcome to CrossFit Flagstaff, Tara G.

WEDNESDAY

June CrossFit Flagstaff Newsletter

It's HERE and ready to read!

The JUNE CrossFit Flagstaff newsletter is out! 
Read all about YOU!

ATHLETE(S) OF THE MONTH!

Chopping, Planting, Squatting and Pulling

WOD 

"VIking"

5 Rounds:

• 5 Heavy Back Squats
• Max Rep Chest-to-Bar Pullups

Rest 2-3 minutes between rounds.
Score is number of Chest-to-Bar Pullups completed at the end of all 5 rounds.

The adults played one of the kids games as warm-up today. Farmers and Lumberjacks was a big hit!

 

Thanks for visiting from CrossFit Northwest Tucson Marshall!

Dynamic Effort Sumo Deadlift and Team AMRAP

WOD

D.E. Sumo Deadlift @ 50-70% 1RM
8 sets of 2 reps  

Then:

Alternating movements with a partner,
Teams of 2 complete As Many Rounds As Possible in 20 minutes:

• 100' Bear Crawl
• 100' Kettlebell Walking Lunges
• 100' Kettlelbell Waiters Carry
• 100' Broad Jump

Pick KB weight that can be used for both movements. KB LUNGE - hold KB with both hands (like goblet squat) and lunge keeping torso upright, tight mid-line, shoulders pulled back. KB WAITER'S CARRY - Hold KB in one hand locked out OH with bottom of KB in palm of hand (if too difficult, hold handle). Switch arms at half way point.

HAPPY BIRTHDAY KATIE BROWN!!

Max Effort Bench Press followed by Run and Front Squats

WOD

• Find 5 Rep Max Bench Press

Then,

4 Rounds Ror Rime:

• 800m Run
• 12 Front Squats -135# M/95# W
  
• 1 minute rest

 

Sunday Free Form Gym

Snatch Progression

WOD -

• Hang Power Snatch - 1 on the minute for 7 minutes    

Rest 2 Minutes (increase weight if appropriate)

• Power Snatch - 1 on the minute for 7 minutes

Rest 2 Minutes (increase weight if appropriate)

• Squat Snatch - 1 on the minute for 7 minutes

Kyle and Kelly stopped in for a workout from East Valley CrossFit

Glenn was visiting from CrossFit TriFecta in San Diego. Thanks to all of you for joining us for a WOD!

CrossFit Kids Summer Hours

CrossFit Young Athletes (ages 12-17)
Monday and Wednesday at 5pm, Saturday at 10am

CrossFit Kids (ages 5-12)
Tuesday, Thursday and Saturday at 9am
(effective June 19 - August 11)

High School Athlete Summer Camp

(strength and conditioning)
June 25 - August 10
Monday, Wednesday and Friday 7:30-9am

Happy Birthday and Good-bye!

WOD

Box Squat 5RM

Then,

As Many Rounds As Possible in 9 minutes:

• 3 Tire Flips (or heavy Sumo Deadlift)
  
• 6 Box Jumps -36" M/30" W

Box squatting is the easiest way to learn to squat properly. Because one sits on a box and then flexes to overcome the resistance, box squats will quickly improve your pulling strength for deadlifts or Olympic pulls.

Common Box Squat Mistakes.

• Bouncing off The Box. Sandwiches your spine between the bar & the box, causing back injuries. Lower yourself under control. Sit on the box.
• Relaxing on The Box. Your spine gets the whole load as surrounding muscles can't provide support. Stay tight, maintain abs in tension.
• Knees Forward. Kills posterior chain strength. Keep your shins perpendicular to the floor. Lower yourself by pushing your hips back.
• Rocking Forward. Can't use your glutes effectively this way and risk back injury. Squat up by raising your traps first into the bar to ascend. If you push the feet into the floor first, you will find yourself in a semi good-morning position.
• Leaning Forward. Can make your back round. Look forward, big chest, shoulder-blades back & down, arch your back, keep your abs and glutes under tension, press up into the bar.
• Knees In. Puts uneven compressive forces on your knee joint. Push your knees out from start to finish. Keep your thighs in-line with your feet.

Welcome and thanks for visiting from CF Alaska, Ashley!

_____________________________________________________

Happy Birthday and Farewell, Heather!
She is moving to Germany for a little while, but will be back! Have a WONDERFUL adventure, Heather!

ANNOUNCEMENT:

Freeform Open Gym on Tuesday and Thursday mornings will be 2 hours, from 7:00 a.m. to 9:00 a.m. through the rest of this month.

We will start it at 8:00 a.m. in July, if we don't get more interest at the 7:00-8:00 hour.

Thanks!

Make It Up!

Make Up What you Missed This Week!

Guess who gets to work out again!!  Yay, you, Beth!        Thanks for stopping by to visit us, Brant!

Welcome to your new gym, Rachel!  And thanks for visiting from CF Stillwater (OK), Danny!

High Fives!

WOD

Teams of 2 complete As Many Rounds As Possible in 24 min:

• 10 Thrusters - 95# M/65# W
• 5 Burpees
• 200m Sprint

Partner one completes a full round, gives his or her friend a high-5, then partner two completes a round while partner one rests. Alternate the rounds to accomplish as many rounds and reps as possible in 24 minutes.

_______________________________________________________

Hello from Chelsey, who is working in Alaska for the summer!

I Hope all is going well there. I am going to Crossfit Fairbanks as much as my work schedule allows me which is not as often as I would like. The times conflict, but on my own I have been doing some body strength work.

I have met some of the nicest people up here. My first week on the job I was given an air mattress, sheets and rides to the store to get settled in. I have some really great co-workers that want to work and get their shit done so they can go play on the Chena river, hit up the hot springs, or go for a hike.

I saw my first moose ever, they are huge, gangly, magnificent  creatures. Across the street from me is a park with a stream that runs through it, I get to watch otters play. Walking ten minutes into the forests here make you feel as if you have rewound time. It's kind of like Lucy in The Chronicles of Narnia, The Lion, Witch and the Wardrobe and she walks through her reality and into the Narnia forest. The foliage is abundant and the aspens are by the millions. When you are still and allow yourself to enjoy the beauty that mother nature has created, the wilderness comes to life and doesn't feel so vast and lonely. It has a heart that keeps rhythm with the songbirds and the veins of water flow through enriching and nurturing your soul.

I'll keep you updated. I hope that you all are having a great summer! Feel free to email me anytime :D

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle

-Chelsey Rumfola

Chesticals!

WOD

DE Bench Press (close grip)

• 12 sets of 2 reps (50-70% of 1RM+band or chains)

Then:

As Many Rounds As Possible in 7 min:

• 10 Chest-to-Bar Pullups
• 10 Hand-release Pushups

Welcome and thanks for visiting, Alyssa! (CF NOW, Tucson)

___________________________________________________

What are your top 5 exercises you think will/should be in the Games this year?

In Deficit

WOD

DE Deficit Deadlift - 10 sets of 2 reps (50-65% 1RM)

--Then--

Eight 1:00 rounds:

Row 200/150 meters
Max Toes-to-Bar in remaining time

Rest 2:00 between rounds

Score = total Toes-to-Bar completed

Welcome to Noemi from Get Lifted CF (El Paso, TX)! She is joining us for 2 months!

Deadlift Considerations:

1. I’m Missing at Lockout – What should I do?
   • Technique – finish with glute contraction, head forward, pull shoulders back
   • Strength – incorporate more pull-ups, rack pulls, good mornings, reverse hypers
2. Knees Caving in – What should I do?
   • Technique – force the knees out during the eccentric and concentric phases of the lift, “spread the floor”
   • Strength – incorporate x-band walks, lunges, step-ups
3. I’m Missing Off the Floor – What should I do?
   • Technique - create tension in legs, lower back AND lats before pulling, head up, push the ground away, try various foot positions, use wrestlers shoes
   • Strength – incorporate deficit deadlifts, band resisted deadlifts, GHRaises
   
   Here is a step-by-step setup guide for conventional deadlifts:

1. The feet: Your feet should be placed approximately shoulder width apart, but it will be completely individualized.
2. The grip: Your hands should be right outside your legs to minimize the hip angle and decrease the distance you have to pull. Recommend pulling double overhand until your grip gives out. Then switch to a hook grip or an alternated grip.
3. Breath: You must catch your air before the lift. This, along with a powerful isometric contraction of not only the abdominals but all of the muscles that surround the torso (anterior and posterior), will give you the tension to lift the weight with good form and protect the spine. With conventional deadlifts, catch your air with the hips high before the drop so you can get the maximal amount of air in. Once the hips are dropped, you’re compressed, and you might be limited in your breathing.
4. The tension: Massive amounts of tension must be created not only across the quads, hamstrings, and glutes but also the grip and back. Remember, the more tension you can create, the stronger you’ll be and the more protected your spine and back will be. This tension allows your body to act as a single unit or one kinetic chain. One important tip for this cue is never forget the tension in the upper back. This is key to pulling it all together. You will immediately feel stronger if you can create tension across your back by squeezing the bar down and “flexing” the armpits, pulling the lats into the lift, which pulls the bar in close.
5. The pull: By driving your feet downward into the floor, the weight will begin its upward movement. Don’t allow your hips to rise too fast into a straight legged (stiff legged) position. As the bar hits the knees, a powerful glute contraction will lock you into a straight torso position. A common error for most lifters who try and overpull after the bar crosses their knees and they move into hyperextension.
6. The return: Don’t lower the weight straight down. Instead, load the hamstrings and glutes with a Romanian deadlift movement back to the knees. Once it reaches the knees, move the bar straight downward back to the floor where you can stroke another rep immediately or come to a complete stop and reset completely before the next rep. The multiple rep technique where you touch the ground and go again should only be done if you’ve caught your air at lockout on the previous rep.

STRENGTH SPECIFIC FOCUS CLASSES

Olympic Lift Focus during Strength Class

 

Monday and Wednesday Night at 7pm, sign up on the website  https://clients.mindbodyonline.com/ASP/home.asp?studioid=8370

 

Quotes from Crossfit Flagstaff peeps:

 

"I'm not good at the snatch!"

"Ugh...the snatch!"

"Why, can't I do this?"

"What's Clean and Jerk again?"

 

Wanting a new PR, or maybe you don’t understand the lift…Here's your chance to practice!

 

Couple hours a week dedicated to learning and enjoying the Olympic lifts!

Please contact Amanda or Todd with questions.

 

Thanks,

Amanda Hull

arh12n@gmail.com