Archives for April 2007

Maxing It Out

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5 Rounds:

  • 5 Reps Back Squat -max on 5th rep
  • Ring Dips to Failure
  • Pull Ups to Failure

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Katie PR’d on her back squat today and had AWESOME improvement on the dips and pullups!
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And the winners of the Roosevelt Lake Adventure Race are….

Congratulations to Team ARC!  Dennis, Tara, Jim, and Jane took first place this weekend at the Roosevelt Lake AR!  In 100 degree heat, they dug deep, pulled together their strengths and talents, and proved their mettle.  Awesome, you guys!  It was an honor and a pleasure racing with you!
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For more race photos, click here .

The Russian Runners Deadlift

WOD -same as yesterday, with Deadlifts and Pushups
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We need teams and the military needs vests!  Sign up a team of 4 to participate in the Memorial Day Workout and raise money to buy cooling vests for the folks in the military!  Come one, come all!  We’ll put you on a team if you don’t have enough people for your own!  All comers welcome!

Trevor
Win’E Memorial Fundraiser

click link for
presentation

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Date: May 28th, 2007- Memorial Day

CrossFit Affiliates, Fire, Police, and Military around the globe will come
together to remember the fallen, and to support our sons, daughters, husbands,
wives, neighbors, and friends who are in harms way each and every
day.

Four member teams will come together for the Trevor Win’E
Memorial Day Challenge to participate in a team CrossFit style workout and
donate. Each team entry fee -$160/team, $40 per person- pays for one cooling
vest for folks on the front lines in Iraq or Afghanistan. This workout
fundraiser is to support all heroes in our military. The event will be held at
CrossFit affiliates around the world. CrossFit Flagstaff is joining in and we
want lots of teams to participate in this event!

The team workout named "Trevor", on behalf of US Armay SPC Trevor Wine’E
(killed in action near Mosul, Iraq in 2004):

300 Pull-ups then,

400 Push-ups then,

500 Sit-ups then,

600 Squats

This is a timed team event, so these are accumulative reps to be completed
by the team. Only two members of the team can be exercising at a time.

Watch the Video here for the "Trevor"
Workout Demo
executed by the CrossFit Santa Cruz Trainers.

Please take some time to visit these websites and learn more about
Trevor Win’E and the
Mist ‘N Go Vests the fundraiser will earn
for the military.

To Donate for this great cause without participating in the challenge,
follow this link: http://www.active.com/donate/trevorwine 

Call Lisa for more information at 928-607-6139 or Register
Here
.

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Russian-style Running

WOD
Russian Indian Run -1 mile with 35 lb. Kettlebell

(run in a line, head of line carries KB, every few yards last person runs to head of line and takes KB)Img_8322

GHD Sit-ups, 1 minute
Kettlebell Swings, 1 minute

Max rounds in 10 minutes:

  • 12 Cleans
  • 10 Ring Dips

Kettlebell Swings, 1 minute
GHD Sit-ups, 1 minute

Russian Indian Run -1 mile with 35 lb. KB
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Team Runny “Linda”

Team running version of CrossFit Benchmark WOD-Linda
Teams of 2 complete for time:
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Figure 8 400m Run
50x
Bodyweight Bench Press
400m Kettlebell Carry Run -35lb.
50x 3/4 Bodyweight Cleans
Figure 8 400m Run
50x 50kg Deadlift
400m Kettlebell Carry Run

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Strong work, Teams!  Nice show of enthusiasm, Joe! ha!         

Happy Birthday Mike!

Mike’s Birthday WOD
For Time:

15 Squat Cleans (60kg)
Figure 8 400m Run
(jump the wall in the middle)Img_8146

9 Muscle Ups

12 Squat Cleans
Figure 8 400m Run
5 Muscle Ups

9 Squat Cleans
Figure 8 400m Run
3 Muscle Ups

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Welcome to CrossFit Flagstaff, Chris Robinson! Great to have you!

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Welcome back, Stephan!  Great work, everyone!

Slam, Pull, Clean 7 Times Over

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10 Rounds for Time:

  • 7 Slam Ball (20/15 lb.)
  • 7 Pullups
  • 7 Cleans (65/95 lb.)

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CrossFit Total

WOD
CrossFit Total
(click link for free CrossFit Journal article)Img_8075_2Img_8076_2

  • Back squat, 1 rep max

  • Shoulder Press
    , 1 rep max

  • Deadlift
    , 1 rep max

Warm up to heavy weight, then 3 attempts for a max load.  Complete all attempts of one exercise before moving on to next.  Add up successful max load in pounds of each exercise to get your CrossFit Total score.  See video below for example.

"CrossFit Total" WOD Video
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Isabelle Deadlifted today, but not only that, DL’d 198lb. with great form!!
Congratulations! Everyone did awesome on this!

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Ryan will be teaching a 6:00 a.m. class this Thursday and Friday morning.

Mike and I are planning to work out in our garage gym this Saturday morning at 9:30 a.m.  If anyone is interested in joining us, please email or call and let us know!

http://crossfitflagstaff.com/ryan_will_be_te/

Pick Your Chipper

WOD For Time:
Pick Your Chipper
-each person chose 1-2 exercises to add to the chipper Img_8009

  • 1,000m Row
  • 50 GHD Sit ups
  • 50 Walking Lunges
  • 50 Burpees
  • 800m Run
  • 50 Knees-to-Elbows
  • 50 GHD Back Extensions
  • 50 Box Jumps
  • 50m Farmer Walk

Can’t blame me for the hard workout today!  You chose your own!

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