Tuesday, October 22

What a great showing and FUN we had at SICest of the SouthWest this weekend team! Lots of PR's on WOD's and fantastic teamwork and support from EVERYONE that was there and representing with our competition Orange! I couldn't be any more proud to be a part of CrossFit Flagstaff! You guys ROCK thank you! 

Our next competition is Nov 9th at CrossFit Fury. Let's keep the enthusiasm and hard work rolling! Don't forget that there is a COMP Squad programming page on our web site. Every day Lisa programs additional work to supplement the gym WOD. You can come in during office hours and work on that or other skills you need help on. Utilize that time, coaches are on the floor and ready and willing to help you! Don't know where to look for the link on our site? Ask one of us - we'll show you! 
Fury is a two person team competition. Over the next few weeks try to train at the same time as your team mate, or come into office hours together and work on your weaknesses or do COMP Squad training together. Teams are written on the board, take note of who else is competing and push and support them as well. 
Even if you aren't competing in this one plan on coming down to Phoenix and showing your Team Support. Bring the family, there is usually a bounce house and plenty of things going on to keep you occupied! 
Let's start thinking NOW about hotels and travel down to Fury. 
I think that is all for now. Just wanted to give you ALL a virtual HIGH FIVE and WAY TO GO TEAM! 
Looking forward to the next one! 
Train Hard - Eat Clean - Breathe Fire
Speaking of eating clean...another Whole 30 is in the works. Stay tuned, Lindsay and I will have more details soon. Remember, you can't out train a bad diet. ;) 
Better than yesterday...
TRoss =)



By Jon Gilson No one has ever asked me for my training secrets. It's probably because I don't have any. Everything I know, I learned from other people.

No one has ever asked me for my training secrets. It's probably because I don't have any. Everything I know, I learned from other people.

Here's what I know:

1.) Training is nothing without nutrition. You can train your ass off, and if you go home and eat Cheetos, you're still going to be a fat bastard.

2.) An hour of cardio is going to turn you into someone who is capable of doing an hour of cardio. Twenty minutes of hard sprinting will turn you into someone who can sprint, jump, lift, and do an hour of cardio.

3.) Everyone thinks they work hard. Most of them are wrong. The harder you make "hard work", the more progress you'll make.

4.) If your friends refuse to train with you, you're usually on the right track.

5.) Full-body movements will make you strong. Bicep curls won't do sh*t.

6.) The fact that you bench 300 doesn't mean anything if a guy half your size can run circles around you.

7.) The fact that a guy half your size can run circles around you doesn't mean anything if he can't squat bodyweight.

8.) 95% of the supplements out there are equal parts beach sand and bullsh*t. Anything with an "X" on the label is only going to increase the amount of time you spend in the bathroom.

9.) Overtraining will get you further than undertraining. If you're working out two days a week, you're not overtraining.

10.) Surrounding yourself with quality athletes on a regular basis is a surefire way to become a quality athlete.

I'm sure I know a few other things--they tend to occur to me really late at night. If I call you at 2 a.m. with training tips, I'm sorry. Just hang up.

I swear your girlfriend doesn't know me.

Jon Gilson is the owner of Again Faster. Photograph of Spencer Hendel courtesy of Evan Saint Clair at the JournalMENU.

1. Skills OTM x12 Odd: 12 Pistols (6/side) Even:  Ring work - you pick the movement (MU, HSPU, Dips, Pullups, Levers, Iron Cross....)

2. Gym Workout - Core + Shoulder Press, Deadlift Heavy

3. Snatch Skills 5 x 5 Squat Snatches, TnG, OTM at 60%

Comp SquadLisa RayComment