Archives for July 2007

Mary!

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WOD
CrossFit Benchmark WOD, "Mary"
Max Rounds in 20 minutes:

  • 5 Handstand Pushups
  • 10 Single-leg Squats (5 per leg)
  • 15 Pullups

 

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"Here are pictures from today’s workout. Chloe is doing an awesome job….making us work HARD!" -Connie
Thank you, Chloe, for stepping up and doing such a great job!  It’s great to hear rave reviews!

Murph!

Dsci0232 WOD                                       Today’s results:
CrossFit Benchmark WOD, "Murph"

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was
killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he named it "Body Armor".
CrossFit commemorated Mike Murphy with that workout and it is one of our
signature workouts now referred to as "Murph".Dsc00082_3

For Time:
1 Mile Run

20 rounds of:
5 Pullups
(100 total)
10 Pushups (200 total)
15 Squats (300 total)
1 Mile Run

                                                                        Results from June 27, 2007.
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"We saw your 20 rounds for time and decided that was only 1 mile run
bookends
away from Murph.  The hand picture is mine – I did 96 pullups while
kipping
and the final four while crying softly to myself!!!"  -Ryan

Ouch!  Nice work everyone!  I see some improvement on times!

Cleans and Cals!

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WOD
For Time:
Clean

     10-9-8-7-6-5-4-3-2-1 Rep Rounds
Plus- 12 Ring Dips after reps 10, 9, and 8
        12 Pull Ups after reps 7, 6, and 5
        12 Push Ups after reps 4, 3, and 2
        24 Sit Ups after last rep

Nice work on the kipping pullups today, Cullen!
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Rope Climbs and Front Squats

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WOD
5 Rope Climbs
Front Squats 5-5-5-5-5

   -Increase weight each round
5 Rope Climbs

The ropes are done!!!  Big thanks to Mike, Ryan, and Jason for all your work to get this project completed!
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Awesome to have you work out with us, Caitlin!  And welcome back, Kyle and Cody!  Nice to have you back!

Workout at Ray’s Garage of Pain at 6:00 p.m. tonight (Wednesday).  Weather permitting!  Please call ahead in case we can’t do it due to rain. 607-6139

http://crossfitflagstaff.com/workout-at-rays/

Christmas In July

We did today’s WOD on Christmas Eve last December.  Seemed appropriate for a repeat on July 25th.Img_6641
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WOD
3 Rounds for Time:

  • 50 Squats (air)
  • 21 Pullups
  • 21 Ring Dips
  • 10 Hang Squat Cleans

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What’s the Difference?

WOD
Shoulder Press to Push Press to Push Jerk to failure

  -go to failure on each before progressing to the next more functional movement

Deadlift x10 reps
Hang Power Clean x10
-pull from hang position, catch in high 1/4 squat
Power Clean x10 -pull from ground, catch in high "power" position
Hang Squat Clean x10 -pull from hang position, catch in deep squat
Clean x10 -pull from ground, catch in deep squat position
Jerk x5
Clean and Jerk x5
-full clean from ground to deep squat catch, proceed into jerk

Click on names to access video demos of each form of the clean.
Use a challenging weight, practice and maintain good form.

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Cullen learning the Clean.  He had GREAT full extension!  I would have him narrow up his feet both on the start and the landing, and push his elbows up higher in the catch, but he did well over-all.
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Sarah catches in a high "Power" Clean position.  Chloe’s hair demonstrates the speed at which you need to drop, or pull, yourself under the bar for the catch.  Amanda has a great deep squat catch on her Squat Cleans with nice, high elbows and the bar rolled back into her fingertips in the racked position.
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Patty, like everyone learning the clean, pulls early, bending her elbows before they need to, using her arm muscles to pull the bar up rather than let it be suspended by momentum from her extension.  She improved with practice and had less and less arm pull but instead allowed her shoulder shrug and hip extension to put momentum on the bar to lift it and get it weightless. At the end her arm bend was from her pulling herself down under the bar for the catch.

FIGHT GONE BAD!

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WOD

Fight Gone Bad

3 Rounds of:
Wall Ball, 20/15 lb. ball, 8 ft. target. (Max Reps in 1 minute)
Sumo Deadlift High-pull, 75/55 lbs. (Max Reps in 1 minute)
Box Jump, 20" box (Max Reps in 1 minute)
Push Press,
75/55 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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FIGHT GONE BAD FUNDRAISER

Calling All TEAmS!!

Saturday,
September 29th, 9:00

“Dear CrossFit Affiliates:

We are counting down the days to FIGHT GONE BAD II…

As you know, Athletes for a Cure is
the proud presenter of this event, happening September 29th, 2007.  We want to get as many affiliates on
board as we possibly can to make this event bigger and better than
ever.  Last year, we raised just
under $110,000 for prostate cancer research.  This year, the goal is
$250,000 and I know we can make this a reality with your support and
enthusiasm!


First, make sure to register your center as a participating
affiliate right away.  Upon registration, you will receive a package
containing postcards with registration information for your clients,
posters, and additional support materials.  These will be mailed
August 1st, giving your center at least six weeks to train, fundraise, and
get ready to
RAISE THE ROOF!!! 

Ok, CrossFit
Flagstaff…. we need to join in with the ranks of the rest of the CrossFit world
and we need to put together some teams to raise money for this event. What do you say? Please put together your people and let me
know who is interested. As soon as I get
at least 3 teams, we will get CrossFit Flagstaff on the event registry.

Fundraiser For Prostate Cancer Foundation

In
a repeat of last year’s enormously successful fundraiser for the
Prostate Cancer Foundation, the world wide CrossFit community will again
participate with Athletes For A Cure in the "Fight Gone Bad"
fundraising event.

Rules of Engagement
The CrossFit workout will be ‘Fight Gone Bad’. In this workout you
move from each of five stations after a minute. This is a five-minute
round from which a one-minute break is allowed before repeating. This
event calls for 3 rounds. The clock does not reset or stop between
exercises. On call of "rotate," the athlete/s must move to next station
immediately for good score. One point is given for each rep, except on
the rower where each calorie is one point. The stations are:
Wall-ball, 8 ft target (Reps)
Deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)

To compete in the workout, all participants must complete each of the following:
Register with their local CrossFit Affiliate Center by Wednesday, September 26, 2007
Register with Athletes for a Cure as part of the CrossFit Flagstaff Team
Raise $150 or more in pledges by 5 p.m. PST on Saturday, September 29, 2007

Individual Prizes
The participant who raises the most money in pledges (total received
must be at least $2000) will receive two roundtrip tickets from
Southwest Airlines to anywhere within the US (expires 9/30/2008 and
cannot exceed $700 USD).
Each participant who raises $500 or more will receive one (1) ‘Fight Gone Bad’ T-shirt.
Only pledges received by 5 p.m. PST on Saturday, September 29, 2007
will be counted towards this pledge total, although donations will be
accepted indefinitely beyond the September 29 th deadline. Pledges in
the form of checks will be considered ‘received’ when participants
enter the check information in their HQ. Credit card donations are
considered ‘received’ when the donations are made online by the donor.

Affiliate Prize
The CrossFit Affiliate Center that scores the highest number of
collective ‘Fight Gone Bad’ points will receive a gift certificate
worth $5,000 from 2XU ( www.2xu.com) sports performance wear.
Four classes of participants will be scored:
Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box
Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box
Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
Class D: Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 10in Box
All classes will count toward the total CrossFit Affiliate Center score.

Our goal is to raise $250,000 in one day, making ‘Fight Gone Bad’ a
very important milestone for each man whose fight truly has gone bad.

CrossFit Total

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

Best of 3 separate attempts for a 1 rep max of each exercise.Img_6167

  • Back squat
  • Shoulder Press
  • Deadlift

Compare to June 12.
Everyone increased their CF Total today!  Strong showing!
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CrossFit Games 2007 Hopper Workout

WOD today is the workout pulled from the hopper for the 1st segment of the CrossFit Games held in June.Img_5905

For Time:
Start with 1,000m Row
Then, 5 Rounds:

CrossFit Games Hopper WOD video
CrossFit Games Top Females video
CrossFit Games Results .pdf

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