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)
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.
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
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.
Our next phase of competition development starts tomorrow! What is Comp Squad? Please go to our Comp Squad page to read more details about it.
For the next 4 weeks, Comp Squad training will be programmed for
Monday, Wednesday, and Friday's. We will continue to build strength
through the Wendler strength cycle, as well as some Olympic
Weightlifting skill development.
For any interested in testing themselves, this training cycle will
complete in time for the USAW Olympic Weightlifting meet on June 22nd,
at East Valley CrossFit in Phoenix. We currently have 17 athletes
registered to compete and would welcome any and all who wish to get some
experience on the platform! It's a great goal to train for, you weigh
in and lift with your weight class, and you can lift at whatever level
of experience you are currently at.
We will hold a clinic on practicing the format of how that particular
competition works, go over the rules of a USAW competition, and help you
get familiar with what the expectations are.
For those unable to go or not interested in competing, use this cycle
to continue to develop your current strength and skill
level. There will be plenty of other competition opportunities coming
up to test yourself and practice for!
Upcoming Training Schedule:
Wendler 5/3/1 program for a 2 day per week program, Oly skill work focus on Fridays:
1, May 27-31 Monday - Squat and Bench 3x5, Wednesday - DL and Press
3x5, Friday - Oly skill work Week 2, June 3-7 Monday - Squat and Bench 3x3, Wednesday - DL and Press 3x3, Friday - Oly skill work Week
3, June 10-14 Monday - Squat and Bench 5/3/1, Wednesday - DL and Press
5/3/1, Friday - Oly skill work Week
4, June 17-21 Monday Squat and Bench Deload, Wednesday - DL and Press
Deload, Friday - Rest for Comp - maybe skill work on Oly lifts to prep for competition
RUN 400m as a team, carrying 1x50# sandbag and 1x25# sandbag the entire distance. In the remaining time, find a 1 rep max DEADLIFT for each team member.
Your team’s score will be the sum of each team member’s 1 rep max.
Rules: Team must start the run together. Team must carry 2 sandbags: 50lbs & 25lbs. Any team member or combination of team members may carry the sandbags. Team cannot begin Deadlifting until all members and both sandbags are back from the run. Team cannot touch/load the barbell until all members and both sandbags are back from the run.
Rest 5 min.
Workout #2 Relay For Time (15 min. attempted time cap):
Woman #1: Prowler Push 140lbs, then Overhead Walk 95lbs Woman #2: Prowler Push 140lbs, then Overhead Walk 95lbs Man #1: Prowler Push 190lbs, then Overhead Walk 135lbs Man #2: Prowler Push 190lbs, then Overhead Walk 135lbs
Your team’s score will be the time to complete all pushes/walks.
Rules: Every time the bar is lowered to the ground, the team will earn a 10 burpee penalty. All the penalty burpees are to be done as a team after all walks/pushes are complete with only 1 athlete working at a time. The clock doesn’t stop until all the burpees are finished.
What a GREAT day at the gym... Erin pulled a big PR Deadlift @ 245#, Rachel F. got her first kipping pull ups, Amanda went sub 10 on Regionals Individual WOD #7, Katrina hit a big FS PR @110# (body weight), and Taylor H took nearly 5 minutes off his time from 2 days ago on Regional WOD #7!
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.
Firefighter and CrossFit Uprising 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.
On Saturday June 1,
2013 the WOD at CrossFit Flagstaff will be a special WOD that CrossFit Uprising has created to honor Brad's memory.You do not need to register for the WOD at CFF, but if you would like to register, registration is $25
and includes a Memorial Brad Harper t-shirt made by Designed in Ink. You can register online or make a cash/check donations at CrossFit Flagstaff. All proceeds will go to Brad's family to help through these tough times.
When you fill out the online registration form, check no when it asks if you are participating in the workout, then in the "Questions" box type in that you are doing the workout at CrossFit Flagstaff. Joel will pick up all of our t-shirts the following week and bring them back. Click hereto register.
“There is simply no other exercise, and certainly no machine, that provides the level of central nervous activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.” -Mark Rippetoe
100 Double Unders, 50 each
50 Handstand Pushups while partner holds handstand
50 Toes-to-Bar while partner hangs from the bar
50 Shoulder-to-Overhead with axle (160# M/100# W) while partner holds axle in front rack
Then, both partners Lunge 90’ with the axles in a front rack position (man first, then woman, both can be moving)
Regionals Time cap: 15 minutes
Strength Focus: Front Squat -1RM, then 70-80% (of today's 1RM) 2x2
Are you DONE YET???
One gets the feeling Kayla is enjoying her bar hangs...
A big CFF welcome to Cole and a Congrats to Kelly for fighting for each and every push up to be totally legit RX'D! Not even 1 was ALJ! ;)
DOING THE COMMON, UNCOMMONLY WELL
“Have you heard this before? It’s the definition CrossFitters use for the word “virtuosity”. And how does it apply to CrossFit training? Master the fundamentals. And what does it take for mastery… 10,000 hours? For most of us, that’s simply not possible… but what is?
Take the very basic CrossFit movements (i.e. squat, deadlift, pull-up, push up, handstand, box jump, row erg, etc) and study them… what does it take to do each effortlessly? What exactly should your body be doing to perform these movements with perfection? Where should your weight be distributed? What about your arm position, torso angle, breath, gaze, stance, grip, focus, preparation, timing, pelvic tilt, hollow or arched, depth, etc? Figure this out for each movement, and then practice, practice, practice… so that ultimately your body just does it, without thought, without mental effort, without the need to focus on various components… leaving you free to simply move.
This is virtuosity – doing the common, uncommonly well. Beauty… Grace… Ease… Effortlessness… Joy… and when done in the midst of a CrossFit workout, while under the pressure of the stopwatch – true mastery.” -CrossFIt LA
For total time, each member of the team must complete the following:
30 Wall Balls (20# M/14# W to a 10’ target)
30 Chest-to-Bar Pullups
30 One-legged Squats, alternating
30 One-arm dumbbell Snatches, alternating (70# M/50# W)
Time cap: 25 minutes
For this event, the 6-person team will begin on a starting mat. At the
call of “3-2-1 ... Go!” the first team member will move forward and
begin the set of wall balls. After the 30th wall ball, the athlete moves
to the pull-up bar and completes 30 chest-to-bar pull-ups. Then, the
athlete advances to the next mat and performs 30 one-legged squats,
moving forward every 10 reps. Then, the athlete advances to the next mat
and performs 30 one-arm dumbbell snatches, moving forward every 10 reps
(the second and third male and second and third female members must
bring the dumbbell back to the starting point prior to beginning their
first sets). Once the 30 dumbbell snatches are complete, the athlete
will move to the finishing mat.
All 6 athletes must perform each of the four drills in
order, 3 men first, then 3 women. No member may leave the starting mat
until the previous member is on the mat for one-legged squats after
completing all 30 chest-to-bar pull-ups. At no point can members advance
to the next station until the team member in front of them has moved on
from that station. When the last female member completes her 30 one-arm
snatches and joins the others on the finish mat, the workout is
Box Squat - Work up to a Box SQT 1RM (1 really heavy successful rep for the day, not a lifetime PR) - 65-80% (of today's 1RM) for 3 sets of 3 reps with the best form possible
Team Event 2: 7 Minutes to find * Women do event 2 while Men do event 3.
3 Rep Max Overhead Squat then 2 mintes to switch*
Rest 2 minutes
Team Event 3: 7 Minute AMRAP:
Burpee Muscle Ups
Thanks to everyone that Popped Some Tags today with us. Also a big thanks to those that came in wth an open mind and made it to the gym today to do this Team WOD. Although the schedule got changed those that did come in really enjoyed the WOD. You should definately make it up on Thursday!
The Regionals workouts are out and we are going to try our hand at the Team workouts this week! Gather some teammates and come in and throw down! Tuesday's workout will be Events 2 and 3 and needs a team of 3 men and 3 women. If you don't get that many together, don't worry! We will help you get a team together during your classes, and we can do it with less people! Wednesday will be Event 4 and will able to have 6, 4, or even 2 people. Friday will be Event 5 comprised of teams of 2, preferably 1 man/1 woman - but we'll take whatever you bring! Next Monday will be Event 6, requiring teams of 2, 1 man/1 woman again. And, finally, Event 7 will be held next Tuesday, needing 6 people!
As always, all workouts are scalable - all are welcome and encouraged to join in on these fun events! This will be a great opportunity for our trainers to get some judging experience before we head to Regionals at the end of the month!