Archives for June 2007


CrossFit Benchmark WOD "Cindy"
Max Rounds in 20 minutes:

  • 5 Pullups
  • 10 Pushups
  • 15 Squats

"We did Cindy-
Jason-17+5pullups 10pushups
Isabelle-operated the dry erase board and she did it so well 😛

I think I got my pushups and pullups for the week, and then some!"  -Jason

Imgp1828 Hiking up in the Bridger Range outside Bozeman, MT.

Thank you, everyone for all your help this past week, allowing us to get out for this trip!  We really appreciate the help and hard work.  See you next week!



Rocking Nancy

"Nancy" is 5 rounds for time of:

  • 400 meter run
  • 15 Overhead squats

After "Nancy" we worked a bit on handstands.

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9:00 a.m. Class WOD

Tabata Run (run for 20 sec., rest for 10 sec., 8 rds.)

100 Situps
50 Pushups
100 Situps

Tabata Run

Kyle took his class to the school track to more easily measure distance for the run.

"Jason and Connie were there and the first time around Jason went 700 Meters,
and Connie went 500 meters.  The second time around Jason went 750 meters
and Connie went 525 meters.  they both did all the pushups and situps." -Kyle

Murph, Ryan’s Chipper, and Kyle’s Monday Madness

Jason introduced the CrossFitter’s to CrossFit Benchmark WOD-

For Time:

(wear 20 lb. weight vest if possible)

  • Run 1 Mile
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • Run 1 Mile

"Kyle ran first mile before I started clock, rowed last mile, pushups, pullups and squats were as Rx’d.
Connie rowed first and last mile.
I did it as Rx’d w/o wt. vest.
Everyone else did combo of jumping pullups and knee pushups."   -Jason
Nice work everyone!!

Tuesday A.M.
Ryan’s Chipper

"We welcomed Cullin today for a most excellent chipper." -Ryan
Welcome to CrossFit, Cullin!  Glad you were able to go!

Kyle started the week with madness:

Complete as many rounds in 20 minutes as you can of:

  • 15 Double-unders
  • 15 Burpees
  • 15 Box Jump
  • 15 Pullups

"Chloe and Connie were almost at 4 rounds.  Carrie and Cody were at 3 1/2 and Buck was just past 3 rounds."

Big thanks to all 3 of your for standing in for Mike and I and providing great workouts!  Strong work everyone!  You’re looking awesome, and it’s great to see new faces amongst you!

Tabatas and Clean Burpees

At the track:

Tabata sprints. Sprint 20 seconds, rest 10 seconds. 8 rounds, begin each sprint from the end of the last sprint. Total distance is the score

Tara: 750 meters

Amanda: 650 meters

At the gym:

50 reps of Clean Burpees (burpee into a dumbell clean & press)

Tara: 8:20 with 15# dbs

Amanda: 9:45 with 15# dbs

Linc: 11:30 with 20# dbs

Tabata Squats; worst round is the score

Tara: 20 reps (a new PR!)

Amanda: 15 reps

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Note: The Thursday PM workout will NOT be at the Coconino High School track. It will be at Peaks as usual.

Interested in a Wed. evening workout? Let’s meet at Buffalo Park ready to work out at 6pm. We will run and "play" on the fitness course there. Let’s get out and enjoy the nice weather!! Call or text me if you are interested 853-2282.

Irene -CrossFit Flagstaff in the Tetons

We spent a big day climbing in the Tetons and climbed up an arete on Disappointment Peak, just in front of the Grand.  The climb was up Irene’s Arete, so I called Saturday’s workout Irene, as an alternate to one of the CrossFit "Girls" benchmark workouts.  Strongly recommended, but not easily performed in one’s gym or garage….just the "gym" of the great outdoors!
For Time:
Hike 5 miles uphill, gaining 4,000′ elevation
Climb 5 pitches up an alpine climbing route
Hike 5 miles downhill, through rocky gullies and crystal alpine lakes

CrossFit Benchmark “Karen”

Friday’s WOD:

"I gave Connie the opportunity to "fill in the blanks" and pick a workout
from the wall with no records.  I will not give her that choice again, she
picked Karen (150 wall ball shots for time).  I am having an awful time
walking today.  Her time was like 6:30 with an 8 pound ball, and my time was
like 7:30 as RX’d."  -Ryan

Thank you, Ryan, for being at Peaks and keeping people in shape while we are gone!  Sounds brutal!  As always, Connie, just continuing to set a high bar for yourself and others!  Always impressive!


This and That

Thursday A.M. WOD:
Burpee Breakdown workout:
5 Pushups
10 Jumping Pull-ups
Max rounds in 20 min.

Cody, Patty and Jason enjoyed that

Thursday P.M. WOD:

  • Box jumps up to a max height
  • Vertical Jump test on the Vertec
  • Hand Stand practice
  • Military press to a max weight
  • Handstand hold for time

Linc had a 41" box jump, 21"vertical jump, 50kg miltary press (fail at 55kg), 1:05 handstand hold



Muscle-Ups and Overhead Squats

4 Rounds For Time:

  •   5 Muscle Ups

         or 4 Pullups and 4 Dips:1 MU
         (20 Pullups and 20 Dips)

  • 50 Overhead Squats -45 lb.


Workout at Ray’s Garage of Pain Wednesday night, 6:00 p.m.  Call or email if you want to come.  607-6139.