CrossFit = Facing and Overcoming Fears

IMG_9536CrossFit Hero WOD - "Jerry"
For Time:

1 Mile Run
2k Row
1 Mile Run

Compare to March 2012

IMG_9537Core work:  3 rounds - 20 weighted situps (slow and controlled), 10 reverse hypers -heavy as possible, 10 strict handstand pushups

Strength Focus:
Wendler Phase 2 - Back Squat
    70% of new training baseline x 3
    80% of new training baseline x 3
    90% of new training baseline x 3+

  IMG_9499 IMG_9499 IMG_9499 IMG_9529 IMG_9529 IMG_9500 IMG_9500 IMG_9500 IMG_9493 IMG_9493

"Today I faced one of my fears which is running. I know my running friends won't understand but I fear this for many reasons but mostly it's been me holding myself back by telling myself I can't, won't, shouldn't, couldn't, etc. Right before running, I get the same feeling right before I am about to enter Crystal rapid at high water; my hands start to sweat, gut feeling that I am about to shit my cute Patagonia shorts I got for $2 at Savers....
Today I ran 1 mile, then rowed 2k, and ran another mile to beat my previous time by seconds. Those mere seconds are such a huge accomplishment that I felt really emotional and actually cried. This is an example of how people hold themselves back but once you listen to the positive voices in your heart and around you, you can do many things you thought you'd never do. Running is one of them for me. Thanks to CrossFit Flagstaff, I don't dare cherry-pick my WODs!" -Nikki Cooley, CrossFit Flagstaff athlete extraordinaire, strong mother, and super-wife!

CrossFit: Don't fear the fitness

by Lisa M. Maloney

CrossFit is life-changing exercise

I love hard, intense exercise, but wasn't terribly thrilled about the prospect of receiving that much attention. Part of me wanted to slink into the corner and start making excuses right away. I'm not as fit as I used to be, OK? And I have this bad knee …

Get over the CrossFit fear

I followed one of the coaches through some basic warm-ups, before the head coach rounded up the entire class for a quick demonstration of that day's workout. The music started and the workout began -- the first heart-lurching rush down a roller coaster or, in my case, 21 burpees followed by 22 pull-ups followed by 23 wall balls … you get the idea.

Twenty-two what?

OK, I admit it: I can't just crank out 22 pull-ups on my own. But there were plenty of scaling options, including elastic bands to assist each repetition. Once I got through that part of the workout the rest was manageable, in a jelly-legged, shaky-armed sort of way. I judge workout intensity by how long it takes me to hit the "I think I'm gonna puke" point -- and on that day, it only took three minutes.

Yes, you can do life stronger

Now that I've taken a few CrossFit classes around town, I've pushed the puke point back to 17 minutes, which is almost an entire 20-minute CrossFit workout. I've also practiced Olympic lifts; hefted giant, weighted balls; and run laps through a gym, hurdling weight benches along the way. In an informal survey of CrossFit ladies, the wide variety of exercises -- a chance to conquer activities you might not otherwise have tried -- was one of the most popular elements. As Dana Buonincontri, a New York CrossFitter, explains: "Not only do you get in sick shape, but it's a mental challenge."

CrossFit exercises might seem fairly random, but when I dropped in on Lance Howard, an Alaska-based CrossFit trainer and owner of, he pointed out that CrossFit actually focuses on a set of normal, everyday human movements. You may never have squatted a 7-foot barbell before, but you've squatted down to pick up groceries or a box of books. CrossFit trains you for that same basic movement, just using different equipment and putting more emphasis on proper form.

Conquer your challenges

I needn't have worried about being "on stage" in that first class; everybody around me was focused on their own workout. But it doesn't take long for family-like bonds to develop in a CrossFit box -- another enormously popular element in my survey, which drew a flood of emails from women of all ages, including a few in their 70s. What's the glue that binds them all together? Mad results, from losing weight to rocking a bikini, or just rocking your very own mind and life. Jennifer T. Norton, a sports performance specialist with CrossFit 714, sums it up: "I love knowing that if I keep pushing myself, I can achieve those challenges."


Don't fear CrossFit - it's training people - and can train YOU, to not suck at life.  This Saturday is our Free Saturday event.  The public is welcome to come into our 10:00 and 11:00 a.m. classes and try out a CrossFit workout.  You will be led through a warm-up session, skill work on the movements in the workout, and the workout itself will be scaled to your individual ability.  Many of our awesome athletes and coaches will be on the floor to help each person who comes, so you will always have lots of instruction and answers to your questions.