Archives for 2007

Ryan’s “LRay” Workout Shows 2007 Out the Door…

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LAST WOD OF 2007!  Thanks, Ryan!
"LRay"
For Time:

500m Row
  21 Burpee Pullups
  21 Slam Ball Situps
500m Row
  15 Burpee Pullups
  15 Slam Ball Situps
500m Row
  9 Burpee Pullups
  9 Slam Ball Situps

Compare to October 2007.
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HAPPY NEW YEAR’S EVE!!  Thank you to everyone for making 2007 a really awesome year!!!

Upcoming Events

New Years Day Hike up Mt. Elden-

Meet at Mt. Elden parking lot at 11:00, depart at 11:05.  3 miles up to the fire watch tower.  Climb up for a view of Flagstaff!  Good warm-up hike to get ready for the next day’s….

…GRAND CANYON HIKE FOR CROSSFITTERS!
Chloe and Cullen will be heading to the Grand Canyon this coming Wednesday, the 2nd of January.  If you would like to join them in a hike, please let us know.
They will meet at the Coffee Pedaler at 7:00 a.m. to depart no later than 7:15 a.m. to catch the 9:00 a.m. shuttle for the Kaibab Trail.

Saturday Morning Flips and Slams and Fight Night!

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A.M. WOD
5 Rounds For Time:

  • 5 Tire Flips or Deadlifts   
  • 15 Slam Ball

Team CrossFit Flagstaff Flips and Slams! (vid)

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 Evening PRE-FIGHT WOD

Almost the same workout as last time, modified for the snow at our house…

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"Feeling out period":
30 jumping pullups
any order: 30 jabs, 30 leg kicks

Stand up:
15 DL M: 225lbs F: 135lbs
any order: 30 1-2 combo, 30 hooks, 10 sprawls

Clinch:
any order: 30 elbows, 30 knees
Take down.

Ground and Pound:
30 jumping ring dips
20 db cleans with 2 x M: 35lbs, F: 20lbs
any order: 30 elbows, 60 punches, 10 moves to side control.
Submission of your choice.

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Why Bother

           So the last few months I have been reveling in the fact that "I really can eat whatever I want" and hit a bit of the Zone and I maintain a healthy weight.  I think to myself "Why do I need the Zone?  I really like donuts, pizza, pasta, raw white sugar in all its blessed forms".   Why would I change?  Even Freddy C. (who’s link is on the left side of the page), who chronicled his Zone experience, has apparently decided instead of "Zoning Out" he would "Opt Out".  So why should I change?  I feel good.  My WOD times aren’t suffering.  I wouldn’t be caught dead in a Speed-O, but operation belly-b-gone was a success.  So there we have it……why bother.

            So I was watching the Discovery Health Network.  They have a show on called "Inside the Brookhaven Obesity Clinic" where the morbidly obese chronicle their weight loss.  These are folks who are too fat for gastric bypass..again, TOO FAT FOR GASTRIC BYPASS.  I am pretty sure that this show is aired to make the mildly to moderately fat people (most of America) feel better about themselves.  So, I like most folks, think to myself – how did these folks let this happen.  These people keep Oreo’s under their beds….at the Obesity Clinic.  STOP eating so F*!KING much.  So there was a huge 500 pounder sobbing about how he just can stop eating junk food, when it clicked.   There is only one reason that Ryan is not a 500 pounder – genetics.  Given the option and allowing for unchecked free will, I can easily eat a dozen donuts, wash it down with 44oz. of soda and/or beer and not think twice.

            So that’s where my new found resolution to eat better comes in.  I need to prove to myself, that if I was in the position of being too fat for gastric bypass, could I do it, could I change my ways.  At the first Zone dinner, I said my sole motivation for trying the Zone was vanity.  I am over that…now I am doing it Crossfit style – reps over time.  How many meals can I stay Zone in the next year.  Keep On Keeping On.

Happy Birthday, Lindsey Oberst!

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WOD
For Time:

  • Run or Row 5K

Instructional Videos-
Running Technique, Rowing Technique ,Technique Refinement ,Common Rowing Flaws, Damper Settings

Chloe and Steve work on their row

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      Happy Birthday, Lindsey!
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Flaws:  Back is too straight and upright, need to lean forward more and allow my butt to be back a little further.  This will allow me to get more power in the beginning of my pull.  As it is I get all my power toward the end and very little in the beginning.  I also pull with my back too much.  Should wait longer into the pull before I lean so much into the stroke with my back.

REMINDER FOR SATURDAY

9:00 a.m. Free Class with Chloe

and

UFC Fight Night Party and Pre-Fight Workout

Saturday,
December 29th is the next UFC Fight, Matt Hughes vs. GSP and Chuck
Liddell vs. Silva.  We will host a UFC Pre-fight workout in the Ray’s
Garage of Pain at 6:30 p.m. with a fight-night killer griller starting
at 7:30, fight starts at 8:00 p.m. on the big screen!  Call or email us
if you can come.

Fran

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CrossFit Benchmark WOD -"Fran"
21-15-9 Rep Rounds For Time:

  • Thrusters -95/65 lb.
  • Pullups


Instructional Videos -watch to observe form critiques and learn-and enjoy!
-WOD Demo Video by Greg and Josh. (older vid-not great on form, overhead isn’t complete in the thrusters, chins aren’t  often over the bar)
"Franlanta" -WOD Demo Video by CrossFit Atlanta. (form comments in video)
-WOD Demo Video by Greg and Annie. (newer vid-much better form)
-2:19 min. WOD Demo Video by Brett Marshall of CrossFit Calgary.
-Heavy Fran Competition Videos by Dave Leys and Greg Amundson.
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                                                                               Welcome, Tyler!

We often get asked the question, "Is it better to do Fran, or any other benchmark WOD, with a heavy weight and get a slower time, or to decrease to a more manageable weight and get a faster time?"  The answer is, "Yes."  Both ways of training are legit.  Loading up, but getting a slower time, will make your normal weight seem easier than ever before, and you will improve your time on your previous loads.  Going faster with a lighter weight will improve your speed, making a heavier weight easier to move more quickly at another time.  Focus on form, but we do understand that form does fall apart as fatigue sets in.  Keep trying to improve in that realm as your time gets better and your load gets heavier.  Don’t sacrifice form completely, but also, don’t let yourself be inhibited to push heavier and faster either.

Not one of my better performances, but we just got a new video camera,
and we had to play with it today.  I was the test case.  Critique
away…Lisa Does Fran.

Badger

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WOD
CrossFit Hero WOD -"Badger"

3 Rounds For Time of:

  • 30 Squat Cleans -95/65 lb.
  • 30 Pullups
  • Run 800m

Badgerth_3In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 2 weeks ago.

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Welcome, Brian Murray and family, from Alberta, Canada!  Brian PR’d on his CrossFit Total today!  Great having you here!

Merry Christmas!

WOD
NOT For Time:

Snow ski, hike, snowshoe, chill at home in front of the fire, enjoy friends and family, take time to reflect and appreciate all that you have, all that you are.

Mike and I want to thank ALL of our clients, those past and present, for a very wonderful first year for CrossFit Flagstaff.  It was started as a little side-hobby out of our garage, intended to draw some folks in to come and play at CrossFit with us, and because of all of your enthusiasm, support, drive, motivation, desire for more, for getting some, and going again…we GREW!  We left our little garage and moved to a larger space, we bought more equipment, and we just keep on growing!  Every one of you has had a part in that, every one of you has encouraged us to keep it going as a business.  Your own love for CrossFit fuels our growth and our own enthusiasm.  THANK YOU!! 
We want to extend special thanks to Tara Paprocki for her own very large part in CrossFit Flagstaff.  She has been a driving force behind us, and she created this video for us, with a lot of hard work and time dedicated to helping us thank all of you.  Please enjoy.  This is a dedication to each and every one of you…


Merry Christmas, and Cheers to another successful year of growth at CrossFit Flagstaff!  Growth by each of you in your own personal strengths and goals.

Moving Weight For Christmas

WOD

Move 15,000 lb., For Time!

Between you and your partner, you are going to have to
move a combined total of 15,000 lbs.  Only one person can work at a time.

Each exercise should be completed before moving on to the next.  Break up reps and load as your team sees fit.
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  • Sumo Deadlift High Pull – 1000 lbs.
  •  Jumping Squats –
    2000 lbs.
  • Shoulder Press – 3000 lbs.

  • Thrusters – 4000 lbs.

  • Back Squat –
    5000 lbs.

                                                                                              Mike and Lisa 8:55

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The 15,000 lb. Club!
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Literally, STRONG work, all of you!  Merry Christmas!