Archives for November 2006

Img_4745 Img_4746

  • Row 500m.
  • 21 dumbell thrusters.
  • 21 pullups.
  • Row 500m.
  • 15 dumbell thrusters.
  • 15 pullups.
  • Row 500m.
  • 9 dumbell thrusters.
  • 9 pullups.


Hittin’ It Hard at Peaks!

5 Rounds For Time:

  • 5 Handstand Pushups
  • 10 Wall Ball
  • 15 Hang Power/Squat Cleans


Nick:  21:33, 45 lb.
Mike Kelly:  21:00, 88 lb.
Mike Ray:  15:38, 88 lb.
Isabelle:  18:00, 45 lb.
Sonja:  16:00, 33 lb.
Buck:  14:15, 45 lb.





Today we taught the Burgener warm-up and the clean.  For the workout we asked people to really emphasize form over time and weight.               




3 Rounds For Time:

  • 400m Run
  • 21 Kettlebell Swings (1 1/2 pood=53 lb.)
  • 12 Pullups



Dirty “Elements” Dozen


The "Dirty Dozen" Elemental Exercises

500m Row
25 Ring Dips
25 Pullups
25 Knees-to-Elbows
25 Push Press
25 Deadlifts
25 Wall Ball
25 Kettlebell Swings
25 Box Jumps
25 Situps
25 Pushups
25 Slam Ball

Focus on form first, each exercise being performed at a weight and intensity appropriate to your level of training.

"Learn the mechanics of fundamental movements; establish a consistent
pattern of practicing these same movements, and, only then, ratchet up
the intensity of workouts incorporating these movements. "Mechanics,"
then "Consistency," and then "Intensity" – this is the key to effective
implementation of CrossFit programming." (

Cory and Nick have joined us at CrossFit Flagstaff!  Today, they practiced many of the elemental exercises of our workouts, becoming familiar with the movements, and practicing form. 

Scalability is paramount in our CrossFit workouts in order to have individual progress and success.  Each of us have varied experience, fitness levels, and needs, but we all are able to participate together.  With this workout, some performed all 25 reps at high intensity and weight, others performed all the reps at a scaled weight, and still others performed less reps and focused on form rather than intensity.  Strong work, crew! 

Fight Gone Bad


Three rounds of:

  • Wall-ball, 20 lb. ball men, 12 lb. ball women, 10 ft target. (Reps)
  • Sumo deadlift high-pull 75 lbs. men, 53 lbs. women (Reps)
  • Box Jump  20" box (Reps)
  • Push-press 75 lbs. men, 65 lbs. women (Reps)
  • Row  (Calories)

In this workout you move from each of five stations after a
minute.The clock does not reset or stop between exercises. This is a
five-minute round from which a one-minute break is allowed before
repeating. On call of "rotate", the athletes must move to next station
immediately for best score. One point is given for each rep, except on
the rower where each calorie is one point.




Total Scores:

Jerimiah: 197 as Rx’d
Zak: 213 as Rx’d
Ryan: 230 as Rx’d
Tara: 203 as Rx’d
Buck: 232 53 lb. SDLHP, step ups to box, 12 lb. ball
Karen: 228 20 lb. SDLHP, step ups to box, 10 lb. ball, 22 lb. push press
Mike: 263 as Rx’d
Lisa: 277 as Rx’d

AWESOME!!!!  Now, go eat some turkey!!!

The 5 Complex


Max rounds in 20 minutes:
5 x Deadlift
5 x Hang Power Clean
5 x Front Squat
5 x Push Press
5 x Back Squat

Use the same bar and weight throughout.  Move from one exercise to the next without setting down the weight if possible.


Tara: 10 rds + 20 reps (65 lbs)
Ryan: 11 rds + 15 reps (77lbs)
Jerimiah: 8 rds (70 lbs)
Zak: 7 rds (65 lbs)
Linc: 8 rds + 15 reps (77lbs)
Mike: 13 rds + 20 reps (77lbs)


Bonus Round:
Max Deadlifts

Ryan: 165 kg (363lbs) PR!
Linc:  130 kg (286lbs)
Mike: 180 kg (396lbs)

Women’s Adventure Race


Tara and Lisa, as Team Adventure Racing Concepts (ARC), competed in the Sierra Adventure Sports Women’s Adventure Race this past weekend.  It was held in Phoenix at Dreamy Draw Park.  It was great fun and we are looking forward to more adventure races together in the coming year!


Complete as many rounds in 20 minutes as you can of:

  • 5 Handstand Pushups
  • 10 Single Leg Squats
  • 15 Pullups

Tag Team


Kind of like "Fight Gone Bad" but Tag Team Wrestling style

2-person teams, 4 minutes per exercise, 0:30 rest between exercises.

  • Box Jumps
  • Standing press
  • Chinup Bar Wall Ball
  • Row

1 point per repetition, rowing earns 1 point for every 10 meters. Only one member per team at a time may do an exercise. Team members may switch off (tag) as they feel necessary during the round to give each other rest. "Chinup Bar Wall Ball" is like regular Wall Ball except the ball is tossed over the chinup bar to the teammate.


Team Mike (Mike and Isabelle):120/75/107/102

Team Lisa (Lisa and Karen): 105/108/104/91

Strong work!  Welcome, Karen!

Summit Fire Test

For Time:
50 sledgehammer blows
Retrieve Hurst Tool
Insert Tool in holes 1-2-3-3-2-1
Return Hurst Tool
Litter carry, 30′ out and back
3 rds: 5 x 45lb barbell through ceiling, 3 x rope pull
EMS box carry: 2 x 25lb db for 15 step-ups and 30′ out and back
140lb dummy drag 60′
150′ hose pull, 66lbs on sled
50′ hand-over-hand hose pull, 24kg kb on end

Turnouts, top only
air (20lb pack)

Benchmark time: 7:00


Buck 5:00
Sonya 7:15
Tara DNF (resting for race on Saturday)
Jerimiah 5:27
Mike 4:06


Hose pull 200′,  99lbs on sled:
Jerimiah 1:27
Buck :41
Sonya 1:21
Mike :31