Archives for August 2007

Lift, Push, Squat, Balance. Repeat.

5 Rounds for time:

75/65 lb.

Use same weight through entire workout.
Click on links for instructional demos.         Welcome to CrossFit, Kathleen!

John Tuitele’s Spartan “300” Chipper

300 Total Reps For Time:
30 Overhead Squats
-45 lb.
30 Hang Cleans -40kg (88 lb.)
30 Push Press -45 lb.
30 Kettlebell Swings -1 pood (35 lb.)
30 Knees-to-Elbows
30 Box Jumps
30 Ring Dips
30 Slam Ball
-20 lb.
30 Calories on Rower
Jumprope Double-Unders

Thanks, John, for our evil WOD today!  CrossFit Strong Medicine

Izzy and her RIPPING abs and double-unders!    Chloe and her ever-narrowing grip in the overhead squat!

Patty got 3 double-unders in a row today!  Spartans at heart, all of you!

REMINDER:  5:30 a.m. Open Gym tomorrow and Friday morning.  Keep watch on the Calendar Schedule for updates on those early morning classes.

Also, thought all of you might be interested in the couple of articles that have come out recently on CrossFit gyms on the East Coast and in California.  Fun to see the press and exposure for CrossFit and it’s affiliates!

CrossFit Atlanta

CrossFit SoCal

Aggressiveness, Focus, and Determination

For Time:
Row 500m
  15 Shoulder Press 
-65 lb.
Row 500m
  15 Push Press 
-65 lb.
Row 500m
  15 Push Jerk 
-65 lb.

Watch video of Annie Sakamoto of CrossFit Santa Cruz perform a workout perfectly demonstrating both the movements of the Shoulder Press, Push Press, and Push Jerk, but also of what aggression, focus, and determination are needed for lifting.
Perform all your lifts with good form, get aggressive with the bar, and you’ll be able to lift more weight successfully with no injury.  More often than not, successful increases in your load are due to mental determination than greater and greater strength.  Certainly, getting stronger helps you lift more, but if you are slow, undetermined, and worry you can’t make the lift-you won’t, even if you’re physically capable. 


Amanda’s dip to drive position in 1st photo is a little forward.  Chest needs to be more upright, almost like you’re going to fall backward.  This allows you to drive the weight of the bar directly through your body and off your chest.  Leaning forward, even slightly, pulls the bar down and you can’t drive the weight off your body, but instead it has only space below it.  The 2nd photo looks better.  Her elbows are nice and high, pushing the bar up onto her shoulders.  I would probably still have her lift her chest a bit more.  It would make it easier to keep the rack position.  Nice aggression on the 3rd photo, dropping below the bar in the Push Jerk.

In 1st photo, Cullen keeps his chest up, but doesn’t get his butt back, throwing the drive into his knees and probably up onto his toes.  You need your butt back and chest up to get the drive through the body and allowing the hip to power the bar up.  This is called a "muted", or open, hip, as referenced in the video linked to the Push Press in the WOD above.  2nd and 3rd photos demonstrate awesome overhead position and fierce determination.  Nice!

It has been a successful week…yeah! Some very simple stuff just clicked in my brain and in my body and I am feeling pretty darn good and pretty darn proud….I am sticking to it and I know that the fact that others are in this with me is helping….tremendously.

No I haven’t been perfect…but I have been soooooo much better.  Thank you Lisa for the cottage cheese suggestion….I am in love with it….my most recent concoction, cottage cheese, chopped tomatoes, about a quarter of an avocado, and a teaspoon of crushed pecans…I’m drooling just thinking about it….well not really but I am finding it really satisfying….great texture and interesting taste combo.

I tried, I really did, but the batch of blueberry muffins I made (followed the recipe religiously) turned out…..quite awful, pretty much like eating  damp sponges….notkidding….the fresh blueberries couldn’t even salvage them….and I would have had to eat 3 to make a breakfast….yikes!  I think I will wait on that sort of stuff for now. I don’t crave baked goods, actually don’t crave anything and seem to find the quantities satifying…finally. I think right at the moment my biggest downfall is that I still drink diet drinks….good news is that I have cut back….

Question, I am confused about low fat, non fat, all fat….I can’t figure out say for cheese..regular, or low fat… the books indicate low fat, but then people are talking about coffee and half and half, I don’t know what to do..I found some low fat cheese but it tastes like cardboard and it isn’t very easy to find. So what do I do…other milk products too? Do I get the lowfat, and add protein?



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)                    Compare to July 2007.
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.




Special thanks and kudos to Jon Regner and the Northern Arizona Rugby Club for
their time and efforts last night.  You guys were troopers and it was
great having you!


Calling All

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

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

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

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
Deadlift high-pull (Reps)
Box jump (Reps)
Row (Calories)

To compete in the workout, all participants must complete each of the
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 ( 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.

CrossFit’s goal is to raise $250,000 in one day, making Fight Gone
Bad a very important milestone for each man who’s fight truly has gone

Food for Thought

Carrie Klumpar, of CrossFit Eastside, is one smart cookie (ooh!  Did I just say that "C" word? mmmmm….) and knows how to say it and say it well.  I always enjoy reading her posts, so I thought I would share her musings and writings about eating well and eating right with all of you.  Enjoy.


Notwithstanding our signature “get some, go again” attitude, you’ve all heard us advise incrementalism in incorporating intensity into your workouts. Take small steps, learn to do it right, hone your technique—and then gradually build up to full-on gusto. When it comes to nutrition, there’s less danger in jumping right into the deep end and dialing in your diet perfectly. And for some people, a sudden break, total commitment, and a cold-turkey attitude about the sins of the dietary past is a remarkably effective tactic.

However, for some of you, easing your way into dietary virtuosity can be a fruitful path. Slower, maybe, but sometimes the tortoise and the hare end up at the same finish line eventually. And even small changes—relatively painless ones—can have a big impact (especially when they begin to snowball).

For those of you looking to make incremental improvements, here is a list of some changes you can begin to introduce. The idea is not necessarily to do all these all at once, but to incorporate them into your life one or two at a time. Once one change becomes a habit and not a hardship or a focused effort, then implement another, and so on.

You can also regard this list as a rough priority guide, in that, if you’re worrying about the exact fatty acid ratio of nut A versus nut B, but you haven’t incorporated any of the items on this list into your life, your priorities might be a tiny bit skewed. Or, if you spend hours debating whether deer milk would count as a paleo food–since, well, technically, Paleolithic Man could’ve hunted down and milked wild does!–but you’re discussing it between drags on a cigarette outside your favorite bar, you might be putting the cart in front of the horse, as it were.

So, here’s some food for thought:

1. Consider taking fish oil supplements. Yeah, they seem expensive at first, but it’s cheap insurance.

2. Learn to identify trans fats and eliminate them from your repertoire of foods.

3. Stop drinking soda (yes, “diet” soda too).

4. Make sure you’re getting some form of protein in every meal and snack.

5. Drastically reduce your intake of straight-up sugars. Yeah, the obvious things, but also fruit juice, “sports” drinks, and unfavorable carbs (see next item). Avoid “food” products containing high-fructose corn syrup.
6. Reduce your intake of starches: pasta, rice, bread, cereals, processed grains. Eat more veggies, especially leaves, instead.

If you’re not doing at least these things, you have lots of room for improvement. Think of it as an opportunity—to improve your health, fitness, performance, appearance, mood, and energy level.

These are baby steps to full commitment to healthy nutrition. But you gotta start somewhere, and, heck, FloJo learned to walk with baby steps, just like the rest of us.

Thanks, Carrie!

Overhead Squats and L-sits


The overhead squat is unparalleled in its demand on the stabilizers of the torso, and reflects the athlete’s ability to functionally apply the strength they posses in the extenders of their hips and legs.  The L-sit is likewise a measure of core strength where the demand is maintaining the integrity of the connection between the pelvis and the low back.  Suitable goals for these movements would be a bodyweight overhead squat and a one minute L-sit, with elite efforts being a set of 15 overhead squats at bodyweight and a three-minute L-sit.

Weights above are in kilograms.




Chloe and Katie demonstrate the excellent focus need to perform well with this lift, and Connie demonstrates the equally important ability to escape a failed lift! 

We had a bunch of PR’s today, good work!

UFC 74 – Ryan goes down hard

       Was doing OK this week.  Down 1.8lbs on Fri weigh in.  Feeling stronger.  Actually, my pathetic time on the Jump Phase mile runs, is a big improvement for me.  It is silly and cliche, but being on the Zone makes me feel way more alert and I have no problem getting up early for the 0530 classes.  Got into the steel cut oats for breakfast, the berries and peaches season seems to be coming to a close so I needed a different breakfast carb and oats sure are filling.
         My next diet book will be the "Eat because you are hungry, not because you are worried about being hungry — diet".  This is the radical change with the Zone for me.  Getting use to the feeling of hunger. 
          Now the bad stuff, had a rough Fri. night (by Zone standards, not by fat ass Ryan standards), went to friend’s house for Spaghetti and delicious ricotta cheese french bread stuff and carrot cake.  I figured that was OK, it would be my cheat night.  Recovered back to the ZONE for Saturday during the day.  But then to a UFC party………….great big thick Chicago deep dish pizza, wings, beer, and best (again, by fat ass Ryan standards) of all that new Tanqueray rangpur gin and tonic.  It’s Sunday, let me tell you, Barry Sears know S!@T about hangovers.  I am strung out…..just want greasy CRACK!!!   Tomorrow is a new rebeginning ZONE day for Ryan.  17 blocks of redemption.

Squats, pullups, handstand pushups.





5:30 a.m. workout: