Archives for September 2007

Your Workout Is Everywhere

Great workout in Buffalo Park/Oldham Trails this morning!
Rock Deadlifts, Log Clean and Jerk, Single-leg Squats, Tree Branch Pullups, Log and Rock Jumps, Log and Rock Situps, Handstands, Rock Thrusters to Throws, Rock Shot-Put Throws, Summersault Shoulder Rolls, Sprints and Agility Runs….who needs gym equipment, anyway?  Fun morning, guys!  Thanks!
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Reminder:  Monday evening 5:30 p.m. class has been added for this coming week.  If we get enough consistent interest, we will consider adding 5:30 p.m. classes to Mondays and Wednesdays.

Speed, Strength, Balance, Agility, and Accuracy

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WOD
For Time:
400m Figure 8 Run
20 Deadlifts
-100kg/65kg
Balance Exercise
 
-walk 2 lengths of 6’x1" square steel pipe
20 Dumbbell Cleans -35lb./25lb. DB’s
2 Runs through Obstacle Course
 
-jump varied height barriers
  -climb 10′ of rope
  -climb under GHD, jump up on 24" box, climb through 36" box
  -agility ladder
  -jump up on 48" box, across to another, and down
20 Burpees
5 Clean Shots w/Airsoft
-while standing on 2 dumbbells
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Push Me, Pull You

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Team WOD
2 Person Team Completes For Time:
60 Partner Assisted Handstand Pushups
20 Partner Assisted Pullups
40 Partner Assisted Handstand Pushups
40 Partner Assisted Pullups
20 Partner Assisted Handstand Pushups
60 Partner Assisted Pullups

Rest 5-8 minutes, then:

Team Tabata Squats
Team with highest combined Tabata score wins.
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Nice work everyone, and welcome to your 1st CrossFit Flagstaff workout, JP!  Great having you in class tonight!

Fish Oil-our only supplement

Benefits of fish oil

Fish oil"So, why is fish oil good for you?" The question comes up periodically. The full answer is a really a long one (see Barry Sears’s book The Omega Rx Zone), but here’s a nutshell version.

Fish oil is a rich source of a category of fatty acids called omega-3s (specifically EPA and DHA). The ratio of omega-3 fatty acids to another category called omega-6s is important to the function of a whole lot of hormonal and cellular processes in the body–including a lot of things having to do with insulin response (and the chain of hormonal reactions that it sets off), inflammation, blood cholesterol management, and immune-system, cardiovascular, and neurological function, etc.

Unless you supplement with omega-3s, pretty much everyone in the U.S. gets way (way!) too many omega-6s and not enough omega-3s. Fish oil is an easy–and relatively inexpensive–way to help restore the balance. The super-short answer is: it’ll help you lose weight, control cholesterol and blood pressure, regulate hormone levels, and generally stay healthier.

If you’re taking any medications, it’s always a good idea to check for contraindications, of course. Especially folks on blood thinners. (On the other side of the coin, fish oil and a Zone-like diet can reduce the need for a lot of medications, especially cholesterol-lowering ones.) In some cases, folks can get their doctors to actually prescribe it (and therefore insurance to pay for it).

Brands we like are Carlson’s (capsules and liquid) and Nordic Naturals "Ultimate Omega" formula. You can get them at Super Supplements for a reasonable price, or Basha’s grocery store in their refridgerated natural food section. The liquid is a good value, per dollar, but it’s less convenient, and some people are squeamish about the taste or texture–though we find it utterly inoffensive. It does come in a lemon or orange flavor, which helps cover the "fishy" flavor, though these brands are quite mild.  Whatever kind you use, store it in the fridge.

-courtesy Carrie Klumpar, CrossFit Eastside

Scientific evidence has shown a diet rich in Omega-3 effectively helps promote:

  • superior cardiovascular system
  • superior circulatory system
  • reduction of blood platelet "stickiness"
  • relief from arthritis and many forms of inflammation
  • reduction of joint aches and pains
  • healthy cholesterol levels
  • healthy triglyceride levels
  • healthy brain & memory function
  • mother’s health and optimal development of her child’s brain, nerves and eyes during pregnancy & breast feeding
  • healthy insulin levels
  • promotes more optimal mental health, helping to alleviate symptoms of depression and psychosis

Powering the Hip Into Turbo Drive

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WOD
5 Rounds For Time:

  • 15 Sumo Deadlift High Pulls, 95/75 lb.
  • 15 Thrusters, 95/75 lb.

                                                        Mike 17:16 as Rx’d 95lb., Lisa 25:45 as Rx’d 75lb.  Difficult to do this weight with this many reps without serious power from the hip to drive that weight through space from the bottom of the squat or from the bottom of the pull in the deadlift.  Learning to pull your power from your hips will allow you to move much more weight and move it more frequently than your arms could pull high or push overhead on their own.
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Ryan’s Rings and Row Rampage

WOD
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Nice workout, Ryan!
For Time:
Row 250m
  15 Ring Pullups
Row 250m
  15 Ring Knees-to-Elbows or 5 Skin the Cat
Row 250m
  15 Ring Dips or 5 Muscle-Ups
Row 250m
  15 Ring Rows
Row 250m
  15 Ring Pushups or Archer Pushups -5 per side
(variation 3,4 in vid)
Row 250m
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Ring Pullups                      Skin the Cat…
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Muscle-Up Progression                          Ring Dips                Ring Pushups
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Ring Rows and Ring Pushups

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_9389_2

  • Back squat

Compare to June and July.
CrossFit Total demo video.
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Nice job, Steve!  This was a great lift and you PR’d!  Just pull your shoulder blades back a bit more to keep that back even tighter.
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Awesome, Connie!  Great form and congrats on a new PR! Kept a nice flat back, shoulders back, bar close to shins, backed the knees off and pulled a nice, straight line.
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Chloe made the lift, but I’d like to see a little less rounding and keeping the bar closer to her shins would help, keeping the bar in a straighter line of pull.  The 2nd set of photos is better.  Strong work, Chloe!  Big PR’s today!
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Great depth, Addie.  Nice work on your 1st time finding your max loads on these lifts!  Drive harder to open those hips as you come up out of the squat, and that will help keep your chest up.

Testing Their Training

LOTS OF CROSSFIT FLAGSTAFF INVOLVEMENT IN RACES THIS SUMMER!  STRONG WORK EVERYONE!

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Isabelle, Cullen, Tara, Jason, and Mike rocked Flagstaff with their speed at the annual Bed Races last weekend!
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Lake Roosevelt Adventure Race 4/07
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Prescott Adventure Race 9/07
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Cullen performed in his 1st triathlon last month and ran a 10k yesterday!
Tara raced in her 1st IronMan in April!
Katie raced her 1st triathlon and ran the Imogene Pass run!
Chloe ran her 1st marathon!

STRONG SHOWING FROM A BUNCH OF DEDICATED CROSSFITTERS!  Good luck to everyone in your training and the success of many more races to come!

Linda-or 3 Bars of Death

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CrossFit Benchmark WOD -"Linda"

For Time:
10-9-8-7-6-5-4-3-2-1 Rep Rounds of:

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Ryan Loses His Crack Baby!!!! (operation belly-b-gone)

R2_4  January

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