Archives for February 2007

CrossFit Eastside-Redmond, WA

I find the best way to keep gaining more knowledge, honing skills, seeing creativity at work in CrossFit is to visit other CrossFit affiliates.  I had the privilege of spending time with Carrie Klumpar and Michael Street at CrossFit Eastside in the Seattle area this week.  Carrie and Michael have a thriving CrossFit gym in Redmond, post an informative website, and are great trainers.  I learned a lot  from them and had a GREAT workout, which remains a bit of a secret as I plan to share it with CrossFit Flagstaff folks upon my return home! (also had a fun tour and breakfast at Microsoft-Michael’s "day" job.  Carrie gave it up recently to jump into CrossFit Eastside with both feet!)

CrossFit love and suffering is shared across the U.S. and the world at large.  Here is a view of it in the Northwest…
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Carrie training the overhead squat to beginners……with great success!
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Michael coaching the importance of an upright chest, weight in the heels, pulling down and back with the hip flexors…for a strong end-result!
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Like father, like son…

Flagstaff Isabelle

(‘Cause she loves deadlifts!)

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I did this one with Mike Archer on Saturday, and liked it so much I wanted to share it with today’s classes.

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Everyone this morning did full kipping pullups.  Strong!

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CrossFit Flagstaff welcomes Mike H. visiting from CrossFit San Diego.  He posted a damn good time for a flatlander!

 

Pulling Against Gravity

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For Time:
21-15-9 Rep Rounds

  • Deadlift
  • Pullups

Watch video for Deadlift Form.

Tavis- 70kg DL  14:38
Maret- 22.5kg DL, jumping pullups, row, squats, pushups, situps
Lisa- 65kg DL  8:37

Welcome to CrossFit Flagstaff, Maret!  You’re on the road to getting STRONGER!

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In this particular deadlift, I would ask Tavis to open up his chest, squeeze his shoulders back, and rise more from his upper body, pushing his butt down as his chest rises in the initiation of the deadlift.  The angle of his knees and the angle of his hips need to open up simultaneously.  Stand tall at the top of the lift. (he did, the 2nd photo came a little sooner than his finish)

Announcing a new class at 5:30 a.m., starting next week!  Ryan Heck will be teaching at 5:30 a.m. for those who need earlier classes.  Please come on Monday and Tuesday, February 26 and 27 and get your workout done for the day! 

http://crossfitflagstaff.com/announcing_a_ne/

Scalability

Today we had some new-comers and some feeling under-the-weather.  It was a great day to use yesterday’s workout, but scale it to each person’s capability.  New movements were learned and practiced.  Awesome job, everyone!  (Thanks, Steve Liddell, for jumping in on the side-lines, great to have you here!)Img_6260

Yesterday’s WOD, scaled to fit-
3 Rounds:
– 500m Row
– 15-25 Wall Ball
–  8-12 Handstand Pushups
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9:00 a.m. Class
Welcome, Erica!  Great job learning the cleans with the med ball!

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5:30 p.m. Class
Welcome Bill and Allison!  Great to have you join us tonight!  Strong effort on your first CrossFit workout!

Just Us Chickens

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4 Rounds For Time:

  • 500m Row
  • 25 Med Ball Cleans
  • 12 Handstand Pushups

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Going Heavy Overhead

Watch videos linked to each exercise for proper form and movement.
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Increase weight each round, to reach max load for each movement.Img_6229

Shoulder Press
3-3-3-3-3 Rep Rounds

Push Press
2-2-2-2-2 Rep Rounds

Push Jerk or Split Jerk
1-1-1-1-1 Rep Rounds

Each exercise,  getting loads to overhead, is increasingly more functional than the next.  When one fails at the first, the brain and body will naturally progress to the next in order to keep putting that weight over head.
Shoulder Press to Push Press to Push Jerk To Failure

Also see photos and description of Grady Mac demonstrating proper Jerk form and alignment at  CrossFit San Diego.

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9:00 a.m. Class

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5:30 p.m. Class

Showin’ Some Muscle

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For Time:
21 Clean and Jerk
5 Muscle-Ups
   
(sub 4 Pullups and 4 Dips for each MU)
15 Clean and Jerk
4 Muscle-Ups
9 Clean and Jerk
3 Muscle-Ups

Rest, then drag 130 lb., 185 lb, 195 lb. person consecutively, 100ft.
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Like Mother Like Daughter

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3 Rounds for Time:

500m Row
25 Pull Ups
250m Run
25 Push Press-45 lb. bar
500m Row
25 Push Ups-10 lb. plate
250m Run
25 Sit Ups-hold 10 lb. plate or on GHD
500m Row

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Keira’s getting STRONG.  It’s in the genes… Awesome job today, everyone!  This was a long one!

“Fran”

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For Time:
21-15-9 Rep Rounds

  • 95 lb. Thrusters
  • Pullups

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Congratulations on your first Fran, Crew!  You all did awesome, kept
great form, and even did kipping pullups with torn calluses!  (nice,
Tara!)
By the way, super glue is great stuff for those tears.