Archives for May 2007

CrossFit Flagstaff In Mammoth

Hope all is as well in Flagstaff as it is in the BEAUTIFUL Sierra’s! 
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Thursday’s WOD

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Fire Fighter Night at the Garage of Pain

Stephanie and Amanda joined me tonight for the "Summit Test" and Dug Deep to get through it in full gear and heavier than normal weights! Strong Work Girls!!

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For anyone that is interested…I will be at the Ray’s Garage on
Friday at 6pm again. Hope to see ya then!!
For those of you testing…15 days and counting…

Are you Ready?!?!

9:00 a.m. WOD

 4 rounds for time of:
  20 Pullups
  20 Ring Dips
  50 Overhead Squats w/broomstick

NO!…NOT ANOTHER METCON!

At least not tonight, we’re tired!

The Workout:

One clean & jerk every minute for 25 minutes. Total tonnage is the score; at most only two weight changes on the bar are allowed.

As a finisher, 20 handstands against the wall.

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Tara starting the pull-under phase of the squat clean.

Download AmandaCleanJerk100_2600.mov

Amanda & Tara did 25 reps with 35 kilos. (1,929 pounds total) Connie – who had never done clean & jerks before – did 15 reps with 12 kilos, 10 reps with 17 kilos (771 pounds total) Nice job everyone!

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9:00 a.m. WOD

3 Rounds For Time:
600m run (alley run + Stop sign to Stop sign)
  25 Kettlebell swings
600m run
  25 Burpees
600m run
  25 Box Jumps

Sarah: 22:00 (1 round)

Workout at the Ray’s Garage of Pain on Wednesday and Friday evenings at 6:00 p.m.  Call Tara if you’re interested. 928-853-2282.

http://crossfitflagstaff.com/workout_at_the_/

Trevor Win’E Memorial Day Fundraiser Workout at CrossFit Flagstaff!

What an outstanding crew today!  Huge thanks to everyone who participated, counted, coached, motivated, photographed, and was a part of this really great day.  It was a success, it was fun, and we saw some amazing accomplishments!  Congratulations to all the teams.  We had a couple of teams scrambling for some teammates at the last minute, and so we really want to extend an extra thanks to those who pulled through for us and came on a whim with little to no notice.

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Team Flagstaff Firefighters Local 1505   Team CrossFit Flagstaff/Again Faster
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Team Flagstaff Adventurers                  Team CrossFit Sedona
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Team La Bellavia

All "action" photos will be posted in a Photo Album on the right side of the site.  Check back for updates as I get photos from other photographers.

Click here for posted times from CrossFit affiliates world-wide.

Fight Gone Bad Hot Shots!

Mike and I had the honor and the pleasure of working with the Flagstaff HotShots today.  Awesome crew who dug in and fought hard today!  Welcome, you guys (and gal) and come back any time!  Thanks, Bill, for bringing everyone!

Fight Gone Bad

Three rounds of:
Wall-ball, 20 lb. ball, 10 ft. target. (Max Reps in 1 minute)
Sumo Deadlift High-pull 75 lbs. (Max Reps in 1 minute)
Box Jump  24" box (Max Reps in 1 minute)
Push-press
75 lbs. (Max Reps in 1 minute)
Row  (Max Calories in 1 minute)

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.  All points are tallied at the end of all 3 rounds for a total score.

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Fire Fighter Chipper!

5:30 a.m. Class WOD                                9:00 a.m Class WOD
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WOD For Time:

  • 50 Sledgehammer Strikes (10 lb.)
  • 70m Tire Drag (100 lb.)
  • 15 Pike Pole Hoists (45 lb. bar)
  • 40m Dummy Drag (140 lb.)
  • 20 Hurst Tool Clean and Push Press
  • 70m Farmer’s Walk (75lb. DB’s M, 65lb. W)

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Bad A** Women!

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WOD
Increase weight each round

Shoulder Press
5-5-5-5-5 Rep Rounds

Back Squat
5-5-5-5-5 Rep Rounds

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You would not want to meet these women in a dark alley!  They are amazing!

6:00 p.m. workout at Ray’s Garage of Pain tonight, and Ryan Heck will be teaching on Friday morning at 5:30 a.m. at Peaks!

http://crossfitflagstaff.com/600_pm_workout_/

High Intensity Intervals/Body Weight Movements

WOD For Time:
2 Rounds, 2-3 min. rest between roundsImg_1579_2

Stationary Lunges-10 per leg
Run 150m or Row 200m

Rotational Pushups-8 per side
Run 150m or Row 200m

Bicycle Situps-30 Total
Run 150m or Row 200m

Burpees-10
Run 150m or Row 200m

Russian Twists w/Med Ball-25 Total
Run 150m or Row 200m

Backwards Lunges-10 per leg
Run 150m or Row 200m

Lateral Lunges-10 per leg
Run 150m or Row 200m

Ins and Outs Situps-30
Run 150m or Row 200m

Single Leg Squats-10 per leg
Run 150m or Row 200m


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Welcome Blake!  Thanks to Lisa and Curt for bringing a new friend!