Archives for January 2007

Time for Some WHUP A**!!

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Ladies and Gentlemen, the time has come… Tara is ready for some real CrossFit Whup A**!  The Ultimate Fighting Championships are this coming Saturday night, and that has got her itching for Fight Gone Bad.  Yes, you read correctly….Fight Gone Bad.  One of CrossFit’s more prominent, notorious benchmark workouts.  If you haven’t had the pleasure, this will be your first mark on the bench.  If you have done it before, it’s time you put a little blood on the bench again and see how you measure up to your previous score.

Fight Gone Bad is typically performed in 3 rounds, but there is also the more elite version of 5 rounds.  We will give people their choice on Friday morning.

So, come one, come all, bring your friends (or people you no longer want as your friends), and we will send you into the "ring" to test your mettle.  As always, this workout is completely scalable and EVERYONE is capable of their own "Fight".  You will not slow anyone down, hold anyone up, or make anyone mad.  Your fight is your own, we just yell at you to get it done.  No, really.  Everyone of all abilities and athletic levels are welcome.  It’s a positive, high energy, fun group workout.

Every year, CrossFit affiliates across the country have a Fight Gone Bad fund raiser.  We would like to be part of that this year.  Let’s get your first score so you have a base benchmark and can build on it for the fund raiser next fall.

LET’S GET IT ON!!  This Friday, 9 a.m.!

Turkish Getups

4-3-2-1 Rep Rounds per side of Turkish Getups

w/Dumbell Overhead Squats

10 Burpees and 10 Pullups after each round

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Jessica: 16:30  band assit. & Jumping Pullups, 10 lb DB

Kyle:  13:35   Jumping Pullups, 20 lb DB

Chad: 12:55  Kipping & Junping Pullups, 20 lb DB

Ryan: 15:10  Kipping & Jumping Pullups, 20 & 15 lb DB

Tara: 13:45  Kipping and Jumping Pullups, 20 lb DB

Front Squats & Push Press

20 Front Squats    5 Push Press

15 Front Squats    10 Push Press

10 Front Squats    15 Push Press

5 Front Squats      20 Push Press

AS Rx’d is : body weight  FS   and 3/4 body weight  PP 

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Kyle : 80K FS  30 PP @ 50K  20 PP @  60K

Jason: (body weight) 77K FS    (3/4 Body weight) 50 K PP

Tara:  45K FS  35K PP

THANK YOU to all our AWESOME clients, for all your support of CrossFit Flagstaff!


Thursday Jerks and Deads find their way to Friday…

Same workout, same rules. Different people.  See previous post. Watch and read information below to learn more.

Study these movements.  Look at them in people performing them well.  Emulate that movement in yourself.  Practice form, perfect that form, then add loads.  Be patient with yourself.  These are incredibly functional, necessary movements for real life.
Train your weaknesses, train the things you dislike the most.  Make them your strengths.  You might be surprised.  You might just end up liking them.
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There are 2 variations on the landing stance of the jerk. Buck performs with the Push Jerk’s linear position, Tara demonstrates the Split Jerk position.  Both are acceptable, both are accepted in competition.

The Girls hit Jerks and Deads

Thursday pm workout: 10 minutes of jerks, 2 minute rest, 10 minutes of deadlifts.

Scoring is as follows: Each jerk earns 1 point for 1/4 bodyweight, 1.5 points for 1/3 bodyweight, 2 points for 1/2 bodyweight. Deadlifts get 1 point for 1/2 bodyweight, 1.5 points for 2/3 bodyweight, 2 points for bodyweight. The heavier the bar, the more points each lift earns. This scoring encourages people to make this more of a strength workout with heavy weights than a cardio workout with lighter weights. Good job Lisa, Adrienne and Katie!

Img_5826Personal data from Thursday and Friday. Compare to yourself. Be honest and strict with yourself.

Row, Dip, Situp, Clean

WOD:3 Rounds for Time-

500m Row                               750m Row                       1000m Row
15 Ring Dips                            10 Ring Dips                     5 Ring Dips
30 Situps                                20 Situps                          10 Situps
10 Hang Power Cleans-65lb.      20 HPC                             30 HPC

Nice work everyone! Welcome to CrossFit Flagstaff, Jim and Tavis!  You guys rocked today with a strong effort!


WOD "Chad"Img_5743

Run 400m
25 Deadlifts-100 lb.
Run 400m
25 Thrusters-45 lb.
Run 400m
25 Front Squats-55 lb.
Run 400m
25 Push Press-45 lb.
Run 400m


Welcome Mike Allen!  Great squat, deadlift, and push press form and nice work on your first CrossFit workout! 

Filthy Fifty!

For time:
50 Box jump, 24" box
50 Jumping pull-ups
50 Kettlebell
swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push
press, 45 lbs.
50 Back extensions
50 Wall ball shots, 20 pound
50 Burpees
50 Double-unders jump rope

We welcomed Peter, from CrossFit Santa Cruz, who visited us on his way to Colorado!  Check him out on Tuesday’s post on the main CrossFit website as well!  STRONG work, Peter!


We had 3 new people who came to play as well!  Welcome Ashley, Wyatt, and Jessica!  Awesome effort on your first CrossFit workout, and especially it being the Filthy Fifty.  We really enjoyed your energy and you’re all a great addition to our group!

Pick Your Girl

Max Rounds in 20 Minutes of

Cindy: 5 pullups, 10 pushups, 15 squats
Mary: 5 handstand pushups, 10 one-legged squats, 15 pullups


Crossfit Flagstaff welcomes local Crossfitter Wade to a workout.


Wade showed some real heart – on his hands.