Archives for August 2006

REAL Women CrossFit



REAL Women CrossFit had their 2nd successful seminar at CrossFit San Diego last Saturday. 

They did it and it was awesome! 

added new stations, reviewed fundamental CrossFit movements, worked on
the squat (of course!), practiced Olympic weightlifting, learned to
climb a rope, worked on the pullup (and had several women achieve
personal records in the pullup, ate some good food, spent time laying
on the floor, drank coffee, had an awesome TEAM Workout that they all
participated in and helped each other through.
See the photos from the August 26 REAL Women CROSSFIT on the REAL women Enterprises website at   
Who says women can’t _________ (fill in the blank)  — after a seminar like this, we CAN, and we DO.
Don’t miss the next REAL Women CROSSFIT – scheduled for Saturday, October 28, 2006 from 10 am – 2 pm at CROSSFIT SAN DIEGO.
Don’t worry – if you have already attended a REAL Women CROSSFIT

    * you will learn new things at the next one, get stronger, get inspired.
If you haven’t been to a REAL Women CROSSFIT

    * you will learn new things and fit right in with the rest of us.
    * We’ll share any secret stuff and we’ll help each other. 

If you haven’t been to CrossFit at all and aren’t sure if it is for you:

    * REAL Women is the place for you!
    * You will be supported, encouraged, inspired, and have a sense of accomplishment
    * plus, you’ll learn a lot about yourself and fitness in the process.
Thanks to everyone who participated!
    Feel good.  Look good.  Be strong.

Max rounds in 10 minutes:

10 Thrusters
10 Pullups

Create Your Own Gym Equipment

Building a garage gym can be done for a fraction of the cost of purchasing equipment from retailers.  A little time spent with a welder, hammer and nails, and various other simple implements and no more need for the Globo Gym.

Krista and Ahmik Jones of CrossFit Weekend Warriors have put together a comprehensive Garage Gym Shopping List of purchases you can make initially for some of the basics.

Pierre Auge of CrossFit Mobile has developed an awesome slam ball using a basketball and sand.  See his website for instructions on Building the Slammer.

Linc of CrossFit Sedona posted great directions for wooden plyobox construction.

Mike Burgener of  Mike’s Gym has directions for building your own Lifting Platform.

Contact us here at CrossFit Flagstaff for any questions you have about welding equipment, learning to weld, welding your own pieces for your garage gym!



"The Bear Complex"

Max rounds in 20 minutes:
2x(Clean to Push Press to Back Squat to Push Press to Overhead Squat)
10 Knees to Elbows

CrossFit for Kids



3 yr. old Ronnie Jones working on knee ups, gymnastics, and generally having fun with Mom-Candas.

Today I saw an article CNN titled, "Waistlines Bulge as P.E. Classes Shrink".  We are looking to these kids for our future leaders, military, service people, citizens of our country.  Without fitness, strength, and health, we are doomed.  BrandX CrossFit Kids should be commended for all they are doing for kids.  Today, I want to applaud them and encourage everyone to implement CrossFit into your kids’ daily life.  Subscribe to BrandX CrossFit Kids monthly magazine.

Example workout from BrandX CrossFit Kids web blog:

Big Dogs
Three rounds of the following
Fill a small backpack with about 10# of (soft) stuff

With pack on jump for height 25 times
With pack on do 25 Pushups
With pack on Bunny hop 25 hops
Take off Backpack and Deadlift it 25 times
Pack off and hold overhead and do 25 squats
Sprint 50 M with Pack on

Two rounds of the following
Fill a small backpack with about 6-8# of (soft) stuff

With pack on Jump for height 15 times
With pack on do 15 Pushups
With pack on Bunny hop 15 hops
Take off Backpack and Deadlift it 15 times
Pack off and hold overhead and do 15 squats
Sprint 50 M with Pack on

Two rounds of the following
Fill a small backpack with about 3-5# of (soft) stuff

With pack on Jump for height 10 times
With pack on do 10 Pushups
With pack on Bunny hop 10 hops
Take off Backpack and Deadlift it 10 times
Pack off and hold overhead and do 10 squats
Sprint 50 M with Pack on

Working on the squat

Send the hips back; pull down into the squat rather than drop down. Keep the pelvis rotated forward, weight on the heels.

Squatdiagram 100_0820

No Mercy



Ron Jones   practicing squat and thruster form-and then pleading for mercy.  Mixing ideas and opening minds to various patterns and philosophies of conditioning and exercise.

5 rounds for time:

45 lb. Thrusters x30
45 lb. Sumo Deadlift High Pull x50
Sprint 200m

No Fu Fu in CrossFit




 Jones FuFu Berry Soda in Ron and Candas Jones’ home gym, Atlanta, GA

Chipper with a Tabata Chaser

For Time:
25 Lunges
20 Pullups
50 20" Box Jumps
25 Dips
20 Knees to Elbows
30 35lb. Dumbbell Swings
30 Situps
20 65lb. Hang Squat Cleans
25 Back Extensions
30 Wall Ball
3 Rope Climbs

Tabata Chaser-4 rounds each exercise:
Pushups (T-stability pushups)

CrossFit and Climbing


World class climber and trainer for CrossFit Santa Cruz, Rob Miller, gave great instruction at the July CrossFit Training Seminar at CrossFit San Diego .  Mike demonstrates the real world application in Flagstaff.

5 Rounds for time:
3 Rope Climbs
15 135 lb. Deadlifts
21 Knees to Elbows (for demo, click on link and scroll to prescribed exercise slide show)

Real Women Mountain Bike


Karen and Lisa -strong supporters and past participants of REAL Women Enterprises seminars.

Susan Robinson will be putting on another REAL Women CrossFit seminar at CrossFit San Diego, Saturday, August 26th.  The first one was a huge success.  The women who attended as participants and trainers alike realized a variety of personal successes.  Check it out for yourself!

20 lb. Slam Ball x20
1.5 pood Kettlebell Sumo Deadlift Highpull x20
35 lb. Dumbbells Hang Squat Clean x15
75 lb. Pushpress x15
35 lb. Dumbbells Hang Squat Clean x15
75 lb. Pushpress x15
Burpees x20
Run 800m

CrossFit Training Seminar San Diego


Susan Robinson of CrossFit San Diego and Steve Serrano of CrossFit Marina learning rowing technique.

For Total Score:
8 minutes Row (score = meters rowed/10)
2 minutes Heavy Bag combos (score = number of combos hit)
2 minutes Pullups (score = number of pullups)
2 minutes 95 lb. Thruster (score = number of thrusters)
2 minutes Knees to Elbows (score = number of KTE’s)
Add Scores for a Total Overall Score

CrossFit for Firefighters


First CrossFit workout for the firefighters at Summit Fire Department

For Time:
Run 400m
21-15-9 rep rounds:

  • 20 lb. Wall Ball
  • 1.5 pood Kettlebell Swings
  • Handstand Pushups

Run 400m