Archives for November 2007

Team “Angelina”

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WOD
Team Angelina

Team of 2 completes:

  • 60 Assisted Handstand Push Ups
  • 80 Assisted Pull Ups
  • 100 Assisted 1-leg Squats (pistols)
  • 120 Jiu Jitsu Sit Ups

Compare to July 2007.
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Bill was a little too excited to come to CrossFit today….

CrossFit Total

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CrossFit
Total
(click link for free CrossFit
Journal article)

Best of 3 separate attempts for a 1 rep max of each exercise.Img_6047

 

Compare to September and October .
CrossFit
Total
demo video.

Steve has been working his way up on his CrossFit Total, gunning for the #1 slot on the board that Kyle has held for so long.  Until a week or so ago, Steve had never met this ever elusive Kyle Hiser with the 928 CrossFit Total, as Kyle has been immersed in being the proud new father of twin baby girls.  Finally, the day came when these 2 strong men shook hands, looked each other up and down, then with glint in their eye, agreed to a dual.  That #1 position for the CrossFit Total.  Kyle has finally met his match on this one.  No one else has been able to touch him.  He could feel Steve breathing down his neck.  Time to get back to CrossFit and show Steve "what’s UP".  Today was that day.
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Steve had to concede that top position and let Kyle keep it…for now.  Both PR’d on their lifts and on their Total today!  STRONG WORK!  As they stride off into the sunset, we know another day will come for yet another face-off between these 2.  This story is not yet over….
As for a few other strong faces in our crowd today…
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Izzy rowed for her fastest 500m time today.  We’d like to brag for her… 1 min. 46 sec.!  She is the fastest female at CrossFit Flagstaff and we believe her to be 4th overall.  It even made Lucy’s head spin!

Clean and Jerk

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WOD
For Max Load:

5-3-2-2-1-1-1 Rep Rounds

Clean Drops, Training the Clean, Clean and Jerk Odd Objects

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Jason always does an awesome job with the Clean and Jerk and I get great photos for examples of how to do it correctly.  To be a little bit picky for learning purposes, his legs are already straightened a little too soon in his first pull (2nd photo), which causes him to have to pull too much with his arms (4th photo) in the 2nd pull.  He lost a little of his hip power there and then pulled a little too high with his arms, causing him to then catch a little high (5th photo), and then sink into the proper squat position (6th photo).  But really, cleaning and jerking 80kg of weight is really awesome!  Jason went on to clean 86 kg after this.

Oh the Abs! No, the Legs. Oh no, the Abs!

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WOD
For Total Time:
400m Run
100 Situps
    3 Rounds:

  • 15 Wall Ball
  • 15 Jumping Lunges
  • 15 Burpees

100 Situps
400m Run
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Yay!  Isabelle is back!  We have missed your energy and enthusiasm, Izzy!

Two Fer Monday

Tara’s 5:30 a.m. WOD                                Cullen’s 9:00/5:30 p.m. WOD
2 min. Double Unders                                CrossFit Games Hopper:
1 min. rest                                                 Row 1k    
2 min. Thrusters
-45 lbs.                            5 Rounds:
1 min. rest                                                   -25 Pullups
2 min. Sit Ups
(ab mat or GHD)                     -7 Push Jerks -135/85 lb.
1 min. rest                                                
Compare to July 2007.

2 rounds max reps, try to match or beat 1st round
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Slam, Pull, Clean 7 Times Over

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WOD
10 Rounds for Time:

  • 7 Slam Ball (20/15 lb.)
  • 7 Pullups
  • 7 Cleans (65/95 lb.)

Compare to April 2007.

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Happy Thanksgiving, Everyone!

A few clips from our Thanksgiving Day in Bend, OR…

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Thanksgiving Turkey Trot!

Anyone who is up to it…9:30am at Buffalo Park is a turkey run. 2 miles. The catch is you have to guess your time and the closest person wins "something." Heidi and the boys are going to do it…we did it today and she kicked my ass, with the stroller.  Call Cullen if you’re up to the challenge of earning your stuffing!  255-2288  -Cullen

Prepping For Lots of Turkey…

CrossFit Flagstaff had 2 different WOD’s going today.  Heavy Barbell Lifts and the CrossFit benchmark WOD-"Josh".  Enjoy your turkey tomorrow, everyone!  You earned it!  Thanks Tara, Cullen, and Chloe!
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Michael

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WOD
CrossFit Benchmark WOD -"Michael"

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.

3 Rounds for Time of:

"Michael" Workout Demo Video
Trunk Strength Video

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