2. “Neat” 3 rounds for reps of: Toes-to-Bar Burpees Kettlebell Swings -1.5 pood M/1 pood W Wall Ball -20#, 10' M/14#, 9' W
Round 1- :50 on, :10 off after each movement Round 2- :45 on, :15 off after each movement Round 3- :40 on, :20 off after each movement
Welcome to your 1st class, Donnie!
Welcome back for another visit from Alaska, Ashley!
Today’s MWod episode is a great fix for those pesky tight tissues of
your armpit/scap region. When athletes are missing basic range of
motion (Ie. they are dys-supple) the body has to account for force
generation in those compromised and compensated positions. For example,
if your shoulder sits anterior in the socket (Delta-Bravo shoulder
postion) muscles of your rotator cuff like the subscapularis have to
work in really horrific positions. This is one of the reasons why poor
positioning begets poor mobility (it’s a wonderfully developed positive
feed back loop that creates work for doctors, physios, chiros, osetos,
etc). So a matted down sub scap is likely just a symptom of poor
shoulder mechanics. So, fix your shoulder mechanics, and treat the
symptom. We work with some pretty badass/strong athletes, I have to
get my hands pretty fired up to get into the armpit of the likes of a
Diane Fu or Jesse Burdick. So I don’t. Instead, they are waaaay more
effective at treating this stiff rotator cuff tissue. Heck, you’ve
already gone to the trouble of tapping or voodoo flossing a ball to a
barbell. Might as well clean up this shoulder while you are at it.
Make up the WOD you missed on Monday or Tuesday, or work on developing a skill you need to improve.
Velocity and Force
Imagine a mountain bike for a moment.
On your bike, you have different gear ratios. The lower the gear the
faster you can pedal (velocity), because it is easy to push the pedal
(force). One the other hand, the higher the gear, the harder it is to
cycle your pedal (force increases), but the RPM of the pedal declines
When it comes to working out, consider how velocity and force mesh with each other according to movement patterns:
1.) High force, low velocity (think of your 1RM deadlift or back squat).
2.) Moderate force, moderate velocity (Perhaps the thruster weight you would use for “Fran.” You can move this weight moderately fast.)
3.) Low force, high velocity (imagine a pitcher throwing his best fastball).
Each of these force/velocity ratios listed can affect you in dramatic ways, providing that you give maximum effort.
Therefore, in CrossFit we try to train all 3. In doing so, we raise the level
of all 3. We aren’t just able to deadlift or back squat more over
time; we are also able to run a faster 100m sprint, row faster, do “Fran”
faster… you get the point. The key is maximum effort. A common adage
is that the results we see from CrossFit are from: 1.) Intensity, and, 2.) Adaptation.
The different stimuli that comes from the force/velocity ratios listed
above are certainly forms of exercise that force our body to adapt.
But without intensity, a low force, high velocity movement becomes a
low force, low/moderate velocity movement. It’s not as hard, the
stimulus lessens, the results come slower. Why is performing with max
intensity hard? Because it hurts!! But after we see the results, and
after seeing the amount of force and velocity that we can apply to
various objects and exercises increase, it certainly makes it worth it.
So come one, come all. Let’s suffer together.
Ali is unable to come up here today to do the photo shoot we planned, for the gym and kids/young athletes classes. I'm sorry for the inconvenience if you have planned your workouts and bringing your kids around this. We will have to wait until another time to re-schedule.
Here is the news of the month with some GREAT photo albums to brag about some amazing accomplishments from many of our athletes this month! Congratulations to ALL of you for your hard efforts, digging deep within yourselves, and earning those proud moments!
The newsletter also announces our Athlete of the Month - another one with lots of bragging rights of late!
Joe Lengel's sons, Aaron and Matt, have created this WOD in honor of
their slain father, who was killed Monday, opening his box in Toledo.
Today we join CF boxes across the country to unite in solidarity to remember a long-time CrossFitter, fellow affiliate owner and CrossFit Games Masters competitor. Joe contributed much to this community.
Teams of 2 complete 10 rounds: 10 Thrusters -95# M/65# W 10 Partner-plank Burpees(bar-facing if doing solo) 10 Pullups 57 Double Unders
-Bar must not touch ground during thrusters, transfer to partner to continue. -1 Partner planks on elbows and 2nd partner leaps over for burpee.
thoughts on gratitude and why the new person is the most
important person at the gym: "It is one of the beautiful compensations
in this life that no one can sincerely try to help another without
helping himself. ” – Ralph Waldo Emerson
2. “Mule in Paris” With a partner complete As Many Rounds As Possible in 12 minutes: 1 Turkey Thruster -135#/95# W 2 Turkey Thrusters 3 Turkey Thrusters
One athlete works while the other rests. If Michael and Matt are partners, Kevin does one rep of a Squat Clean Thruster then Matt does one rep. Michael does two reps and then Matt does two. Michael does three reps and Matt does three reps. That is one round. They would then repeat the same sequence, 1.2.3...1.2.3... Partial rounds count. Score as complete rounds + extra reps (ie, 4+6).
This workout is harder and a better stimulus when done with a partner, but if you train solo you can do AMRAP 8min of 1-2-3 with a :30 rest between all reps.
We did it once again!! We ran Ragnar! What is Ragnar? Ragnar is the overnight running relay race that makes testing your
limits a team sport. A team is made up of 12 individuals; each
individual runs 3 legs. The legs of the race vary in difficulty and
distance, from 3-8 miles, allowing elite and novice runners to run
together. Over 2 days and 1 night, teams run across 200 miles of the
country’s most scenic terrain. Combine that with crazy costumes, inside
jokes, a great finish line party and unforgettable stories. Some call it
a slumber party without sleep, pillows or deodorant...
We took a strong team and ran through
some of the most beautiful areas of the Southwest - high mountains and pine trees of Mt. Charleston (who knew Las Vegas has such beautiful high country??). Rugged Red Rocks. Scenic Lake Mead. Is this really Las Vegas? We ran from 8500 feet and snowy conditions into the dry, windy, valley below, taking in the views and conquering the challenging terrain. We decorated ourselves, decorated our vans, and laughed and shared crazy stories with each other for 28 straight hours. At the finish line we celebrated the pure accomplishment of finishing, later we celebrated the fact that we came in 38th overall out of 518 teams and 18th in the co-ed division where there were 318 teams! STRONG WORK TEAM CROSSFIT FLAGSTAFF! Thanks for another fabulous team race!
Gym is closed for classes on Thursday for Thanksgiving. However, Lisa is going to workout around 10:00 if you're interested in joining...
Friday has 11:30 Strength and 12:00 CrossFit ONLY.
Back on track on Saturday for a memorial workout for an affiliate owner who was tragically shot and killed in front of his gym yesterday. Joe Lengel owned CrossFit Intensity in Toledo and was a CF Games Master's competitor. He has been a long-time CrossFit athlete and lived his life to make others' lives better. Joe will be greatly missed in our community.
For this Thanksgiving, have a special thought for this family.
Congrats to all 9 teams that competed in the Furious Five- Forces Unite competition this past weekend! (Sarah B, Liz, Sara J. and Julie are missing from this picture) CrossFit Flagstaff athletes gave everything they had to compete, coach, support and above all have FUN! So PROUD of every one! Thank you for an amazing day!
Each member must do at least one rep at each step of the ladder. Each step must be completed before the next step can be started.
30 Partner Burpees
25 Ground to Overhead (135, 115, 95)
15 Thrusters (135, 115, 95)
10 Right Arm Kettle bell Overhead Squats (53, 53/35, 35)
10 Left Arm Kettle bell Overhead Squats (53, 53/35, 35)
15 Thrusters (135, 115, 95)
25 Ground to Overhead (135, 115, 95)
30 Partner Burpees
Police WOD: Police Workout: At the start of the workout the team’s clock starts and is locked into a box. The first half of the workout earns you the right to see the combination one time. The second part of the workout earns you the chance to open the box with the combination from memory.Video demonstration
Partner A runs a 50m shuttle run and tags partner B
Partner B runs a 50m shuttle run
20 simultaneous games style push-ups
Partner A runs a 50m shuttle run and tags partner B
Partner B runs a 50m shuttle run
Partner A buddy drags Partner B 25m
Partner B buddy drags Partner A back 25m
Team gets to view combination for as long as desired before moving on to next stage
Partner A begins rowing toward a team cumulative total of calories
Partner B begins obstacle course
Lunge step with 5kg plate in shooter’s position for 25m
Zig zag cone run
Scale 2 walls
Return to partner
Partners switch places and repeat
When second team member returns AND total calories has met the minimum (50 women, 60 co-ed, 70 men) both team members move to the box to open it and stop their timer.
Fire Fighter WOD:
Each stage of this chipper needs to be completed before the team moves on to the next stage together. Video demonstration
Partner A bear crawls 200 feet while Partner B sledge drives a 45lb plate 40 feet.
When both athletes are finished, switch places; Partner B bear crawls while Partner A sledge drives the same plate.
Rope Climbs (8 for men, 6 for co-ed, 4 for women)
30 Box Jump Overs
Partner water carry 15 gallons for 160 meters
10 gallon minimum required by end of carry or repeat to completion
Partner A buddy carries Partner B 80 meters
Partner B buddy carries Partner A 80 meters to finish line
Top 4 teams in each division got to compete in a final winner take all WOD. Izzy and Tara were in 4th place and got to try their hand at the Yoke!
2. "The Last Word" 3 Rounds For Time: 15 Front Squats -135# M/95# W 75 Double Unders Rest 3 Minutes
Record total time, including rests.
Front Squat 2 x 1 Rep Max
Matt had "The Last Word" today, as he departed for Qatar. We will miss you!!!!
The wonders of knee anatomy.
If you’ve been coming to CFF
for any length of time, you’ve probably heard us express, in our own
loving way, the need to drive your knees out while lifting. It’s
probably a good idea to review why. Although I have tested a few pacemakers back in the day, a human anatomy major I am not. So
some of you A&P nerds out there may be able to better describe what
I am about relate.
First off: If you take nothing else from this discussion, remember that your knees are in a healthier position if they are driven out. Period.
The knee is the body’s largest joint.
It is sandwiched between the femur (the thigh bone), on top, and the
tibia (the big calf bone), on the bottom. Protecting the innards of the
knee is the patella (the knee cap). The knee sits on top of the
meniscus cartilage, which acts as a firm shock absorber.
The sides of the knees are supported by
ligaments. The LCL (Lateral Collateral Ligament), which lines the
outside of the knee, and the MCL (Medial Collateral Ligament), which
lines the inside of the knee. Both the LCL and MCL limit sideways
movement for your knee. That being said, you don’t hear a lot about the
LCL when it comes to injuries. Why? Number one, it is a more mobile
ligament. Number two, it requires a severe blow from the inside of the
knee to injure it. The inside of the knee is naturally protected by our
body. The LCL also runs from the top/front part of your knee, down and
back towards the bottom of the knee. Thus, when we externally rotate
our leg and hip system, we simply add tension to a mobile ligament in a
direction that it can handle. The MCL on the other hand, is purportedly
the most injured knee ligament. It is injured when the knee is twisted
to the inside repeatedly over time, or with excessive shock to the
inside. The MCL is longer, and is less flexible than the LCL. So
it’s easy to see why a knee twisting inwards repeatedly (say, while
doing squats, dipping on push press or push jerks, or landing on box
jumps) could cause excessive stress to this ligament. Hence, our potentially over-the-top concern about your knees. I care about your MCL. Not in weird way, either. In a totally platonic way.
The femur and tibia are also connected
by two ligaments on the inside of the knee: The ACL (Anterior Cruciate
Ligament), and the PCL (Posterior Cruciate Ligament). The two ligaments
cross each other in an “X” pattern, and help keep the knee from moving
too far forward or back. We’ll focus on the ACL. The ACL runs from the
back of the knee down towards the inside anterior portion of the knee.
When the knee bends in, you can visualize the ACL bending over onto
itself. This, in technical terms, is what is referred to “in the biz”
as an “oh dang” moment. As is in, “oh dang, that ACL is in trouble.” When
you drive the knee out, the ACL is in a position of strength, due to
the fact that the tibia and femur are still in line with each other.
Hence, the continued focus on the driving of your knees out. Me and
your ACL are tight. We hang on the weekends when I'm home. I want the best for your
ACL. Do you?
That’s the scoop. Externally rotate
your leg “system”, as it were, and keep your joints in positions of
strength, even throughout the day. If flexibility prevents you from moving your knees into healthy positions when WOD’ing, it’s time to address it.
Steve has offered to teach on Saturday while all the trainers are down in Phoenix for the CrossFit Fury competition, so we will actually have the regular 9 and 10:00 classes! For this evening through the weekend, the Nuts and Bolts classes will be cancelled.
If you are able to get down to Phoenix, go cheer the 22 athletes on who are competing from CrossFit Flagstaff!
All of our barbells are going down to Phoenix to help out with the competition, so only dumbbells and bodyweight movements will be able to be performed in the gym this weekend. Think you're strong? Try your workout with dumbbells on Sunday! Variance in equipment=getting stronger.
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.
Welcome to your 1st class, Jimena!
It appears we have a budding instructor! Nice coaching, Liz!
To all those who serve our country and fight for our freedoms.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it
"Body Armor". From here on it will be referred to as "Murph" in honor of
the focused warrior and great American who wanted nothing more in life
than to serve this great country and the beautiful people who make it
what it is.
Matt and Kim are leaving us for 3 years to live in the Middle East in Doha, Qatar. Today, Matt wanted to share in effort, sweat, and heart with all of you through one of his favorite workouts. Matt, we bid you farewell today and wish you the very best in your adventures! You'll be greatly missed, but we are looking forward to hearing about your adventures through your blog. We get to keep Kim a couple more months, so no goodbyes for her yet, just hugs!
Another big deal today was Coach Todd Miller coming in and sharing in the love with his first workout since back surgery! GREAT to see you in here Todd. Todd and Matt kept each other motivated during "Murph". Very cool!
Welcome to your 1st class with us, Brandon!
Some really strong faces of determination today! Love it! Great to see father and son share the experience as well!
Welcome also to Dustin and his 1st CF WOD, "Murph"!
If only the floor would drop away, these pushups could go so much easier...