Archives for October 2007

HAPPY HALLOWEEN!!

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HALLOWEEN WOD

  • ROW 5K (3 miles)

Instructional Rowing Videos:
Rowing Basics, Common Flaws, Technique, Damper Settings

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Monty has been making HUGE strides in his strength and endurance and wanted to row for a 1600m (1 mile) distance today. He gives 110% effort to every workout and is TRULY an inspiration! Nice work, Monty! 
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Great job, Tara, on your review of the snatch tonight! (great triple extension, yourself, by the way!)
Strong work, everyone, on the Halloween 5K Row!
(Halloween Photo Album is posted as well!)

Trainer’s Chipper

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WOD –
Post-Seminar Trainer Chipper
For Time:

25 Walking Lunges

20 Pullups
50 Box Jumps
-20"
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings
-2 pood M/1.5 Pood W
30 Situps
20 DB Hang Squat Cleans
-35 lb.M/25 lb. W
25 Back Extensions
30 Wall Ball 
-20 lb. M/15 lb. W
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Chloe got her 1st kipping pullups today!  Mo got her 1st rope climb AND double unders!Img_3234
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Saturday Workouts Added to our Schedule!

CrossFit Flagstaff is growing and we are trying to offer more classes with that expansion.  We will do a trial run on a Saturday class at 9:00 a.m. for a couple of months and see how interested people are in that option.  It will be a free class during this trial run, so please bring a friend and introduce them to CrossFit.  Saturday classes will be a rotating instructor and will be held at Peaks unless otherwise posted on our schedule, so please watch the schedule for changes on location. 
For the next couple of months we do ask that people notify us if they will be coming by phone or email.

This Saturday, Chloe will be teaching at Peaks.  Please email Chloe  to RSVP.

Have fun!

Tabata This

CrossFit Benchmark WOD -Tabata This
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Tabata Row 
Rest 1 minute
Tabata Squats
Rest 1 minute
Tabata Pull-ups
Rest 1 minute
Tabata Push-ups
Rest 1 minute
Tabata Sit-ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
"Tabata This" score is the least number of reps performed in any of the eight intervals. Number of calories for the row.  Add the lowest number of reps together from each exercise for a total score.

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Welcome back from Spain and Italy, Connie!  We missed you!  Welcome to the 9 a.m. class, John!  Great to have you join us!
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Mashed potatoes -I mean cauliflower-anyone?

It’s fall and I am craving all sorts of comfort foods, including yummy, warm, comforting mashed potatoes.  I have had 2 different restaurants serve them with my meat recently and had to painfully allow myself a bite or 2 and then shove them on over, wistfully, to Dennis or anyone else who could care less about the Zone.  Then watch him delightedly consume those yummy, comforting potatoes gooey with melted cheese and sour cream….

BUT, I then remembered a great recipe I had from last fall when I was being SO good on the Zone and felt much better having eaten this instead of high sugar potatoes!  It is suprisingly similar in texture and knowing it’s better for you makes it taste that much better!

Garlic Mashed Cauliflower

A pressure cooker is recommended to cook the cauliflower most quickly, although steaming is a viable option as well.  The amount of garlic called for here is a moderate amount.  Go big for you extreme garlic lovers.

Cauliflower Time

  • Pressure cooker:  10 min.
  • Steaming:  15-20 min.

Ingredients

  • 1 large head of cauliflower
  • 8-12 cloves garlic
  • olive oil
  • black pepper and sea salt to taste

Preparation

Trim green leaves from cauliflower head.  (Set them aside, you can use them in salad or steam them as side greens.)

Cut cauliflower into florets and place in pressure cooker or steamer.  Peel garlic cloves and add to cauliflower.  No need to chop or mince the garlic as it will be mashed later.  If using a pressure cooker add 1/4 cup to 1/2 cup of water.  Cook cauliflower until slightly soft.  This will be 3-5 min. in pressure cooker, 5-10 min. if steaming.

One may use a hand-held potato masher or electric beaters (for creamier consistency) to mash.  Add black pepper, sea salt, and olive oil as desired.  Basil flavored olive oil lends a light herb flavor as well.

Zone Blocks

Every 200g of raw cauliflower yields 1 carb block.  Pre-weigh cauliflower to determine number of carb blocks in entire batch.  Use olive oil to meet your fat block requirements, 1/3 tsp.=1 fat block.  Approximately 1 cup of finished mashed cauliflower yields 1 carb block.

Hard Boiled Blocks

   Eggs are simple, portable and most importantly cheap sources of protein blocks.  At less than 20 cents per block, I believe they are THE cheapest.

It sounds silly, but I finally figure out how to hard boil eggs in a way that works.

Simply put the eggs in a pot with cold water covering them about 1".  Turn on the heat.  When the water get to a really rolling boil, turn it down to a steady boil and set the timer for 10min.

At 10min. remove the eggs from the water and immediately put them in a large bowl of ice water.  The ice water prevents the nasty green ring from forming, keeps the yolks nice and yellow and makes them very easy to peel.

A hard boiled egg, piece of string cheese, apple and a few almonds is a quick and easy 2 block snack/meal.

Certification Seminar Success and Congrats!

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CrossFit Flagstaff recently held a national CrossFit certification seminar at our gym.  60 people from across the U.S. attended and we have had rave reviews ever since about what a great gym we have and, even better, what an awesome crew we had representing CrossFit Flagstaff!  The cohesiveness, friendliness, and warmth were evident and very much appreciated.  We want to recognize and congratulate those awesome people who attended the cert from our very own local crew.  They all worked hard, showed true dedication, learned a ton, and were outstanding representatives for all of us to the CrossFit world at large.  Tara Paprocki, Ryan Heck, Chloe Delaloye, Isabelle Deslauriers, and Cullen Young-Blackgoat and honorable mention and thanks to Addie Wakeman for all her help in the background of the cert as well as being another great representative of CrossFit Flagstaff!

Congratulations to you all on your Level 1 CrossFit certification, and THANK YOU to all the people who attended, and most especially to CrossFit HQ for all your work, efforts, genius behind the CrossFit methodology and philosophy, perseverance toward virtuosity, and progressing with excellence in the open-source model where so much brilliant information is available for all the world to see.  Keep on training for life-all of you!  Take this torch that CrossFit has lit and carry it on with you, holding that standard high for yourselves, in whatever path you take with what you have learned here.

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Who’s the Best Fitness Gym in Flagstaff??

Hey everyone!  It’s time for the vote of the Best of Flagstaff businesses,
and we would really like to take the vote for "Best Fitness Club".  Please take
the time to register with just your email address, validate it by email, then
log in and place your vote for us on the Best of Flagstaff.  It just takes a
minute.  Enter CrossFit Flagstaff in the box under Services, next
to Best Fitness Club. 
 
Each of your votes will be important for us!  This will be great publicity
and name recognition for us if we can take this vote!  Besides we ARE the best
fitness program out there!  Get your friends and family to cast their votes as
well!  They love seeing you all fit as a result of your efforts at CrossFit
Flagstaff!  (even if you only came once!)
 
If you want to plug in some more names on that list, we have several
clients who own businesses in Flagstaff and it would be great to get some votes
coming from all of you for them, as our clients.

http://news.azdailysun.com/bestof/vote/ 

 
Under Food:
Best Breakfast  -La Bellavia
Best Coffee House  -Coffee Pedaler
Best Mexican Food  -Cafe Ole
 
Under Retail:
Best Bike Shop  -Coffee Pedaler
 
Under Services:
Best Fitness Club  -CrossFit Flagstaff
Best Salon  -Salon Rouge
Best Wireless Cafe  -Coffee Pedaler
 
Thanks to all of you for your support!
Lisa and Mike Ray
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Skills and Drills

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It’s been a heavy week at CrossFit Flagstaff, so today we played with a bunch of skills practice at gymnastic and dynamic movements and just had some fun!
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Sleep Eating

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Two Weeks Later… Doing a written log would be the most proficient way to track the real data of "changing my evil eating ways."  I am still mastering the log, which means that most of my data is chicken scribble on random pieces of paper in random places around the house or work.  What I have found for sure is that my sugar consumption is much lower.  Much.  I find it easy to avoid the "obvious" sugar things: candy, ice cream, raw white sugar out of the bag, or whatever it is that my co-worker is drinking.  Yet, cereal is definitely my down fall.  As in, late night/half awake/pouring into bowl/ sitting next to my sleeping son/while smacking cereal with my eyes closed-type of downfall.  Sad?  No, just belly aching. This is the worst of it.  Otherwise my protein, fat and carbohydrate ratio is closer to desirable.  I choose things mostly without labels, eat more veggies, healthy fats, better fruits, and am doing well with chicken and turkey.  More water, no juice and bitter coffee to drink.  I’d say I’m around 85% when other people weigh my food for me.  There are places that can be tweaked and being hung-over off of LIFE cereal is slightly embarrassing, but its improvement…