Archives for February 2008

Tag Team Friday

WOD:
4min rounds with 30 sec. rest
One team member works at all times
# of reps = points

Box Jumps 24"box
Ju-Jitsu Sit ups
Team Wall Ball (toss over pull up bar) 15lb
Row 10 meters= 1 pt.

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Kevin & Tara                   Mike & Lindsey             Phil & Patrick
90/62/106/116              120/56/98/119             118/55/116/119
total 374                        total 393                       total 408

Saturday 9am Workout with Bill

Bill will be holding a 9am class at the Peaks tomorrow, Sat. March 1st!
You won’t want to miss this one!

Ragnar Relay!!!

CHEER US ON!!  TEAM CROSSFIT FLAGSTAFF IS HEADING FOR THE RAGNAR RELAY TODAY!

12 of us are racing 189 miles from Wickenburg to Scottsdale, each running 3 legs of the race.  You can look at the details at www.ragnarrelay.com.  We will start at 1:00 p.m. today and finish around 5:30 p.m. on Saturday.

CULLEN, CHLOE, ADRIAN, ISABELLE, MIKE RAY, JASON, JP, STEVE, LISA, KATIE BROWN, KATIE LOWE, MATT ZEILMAN, AND OUR TRUSTY DRIVERS-CONNIE AND DONNA!

“Annie”

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CrossFit Benchmark WOD -Annie
For Time:

50-40-30-20-10 Rep Rounds of:

Chris Spealer, of CrossFit Park City, demos "Annie".

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Happy Birthday, Donna!

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WOD
For max load.  Increase weight each set.

                        
and/or

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Moderate Distance

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WOD

  • Run, Bike, or Row

                5k  (5,000m, 3 miles)

Educational Videos:
Run Corrections, Running Technique, Rowing Technique, Rowing Basics

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Dirty Dozen

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WOD
For Time:
25 Walking Lunge steps
20 Pull-ups
50 Box jumps,
20" box
20 Double-Unders
25 Ring Dips
20 Knees to Elbows
30 Kettlebell Swings,
2 pood M/1.5 pood W
30 Sit-ups
20 Hang Squat Cleans,
Dumbbells-35 lb.M/25 lb. W
25 Hip Extensions
30 Wall Ball shots,
20 lb.M/15 lb. W
3 Rope Climb ascents
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We have had some express concern that in not being able to do the workouts "as prescribed" or very fast without losing good form, they are not really doing the workout, maybe not getting a good workout.  John Tuitele, of CrossFit Strong Medicine, wrote this on the Affiliate’s weblog the other day and I thought it was profound and answers to this.

"After a brutal workout this morning, one of the clients emailed me, very
concerned that she may have done less rowing than I prescribed because it didn’t
seem to be as nasty as she imagined it. The workout was Jackie, and she did it
correctly, but I wrote this as part of my reply and thought it might merit
sharing within the collective.

"Your real goal this morning, numbers
aside, was to engage intensity at the level of physical and psychological
discomfort long enough to elicit a potent training response while, at the same
time, practicing correct form sufficient to stimulate the kind of motor learning
that creates correct, natural, useful and unconscious movement patterns. You
achieved all of that – I was right there watching."

Mike and I say the same thing to each and every one of you.  We were right there watching too.  Have yet to see a one of you not put out the effort in intensity that demonstrates physical and psychological discomfort, and your intent toward practice of good form during the workouts has been admirable.  You may not hit perfect form every time, but it is the PRACTICE toward it that is the key.  Thank you, John.  As always, a very wise and sage man, you are.

Building the Middle

After our overhead squats on Friday, I read another article written by Jon Gilson of Again Faster, once again perfectly fitting into our workout and discussion of that day – mid-line stabilization, the overhead squat being a perfect "ab" exercise, becoming strong and balanced enough to find your back squat and your overhead squat loads getting closer to one another.

Building
the Middle

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The relationship between rep scheme, load, and the resulting physical
adaptation is well documented.  At one end of the continuum, we find high
repetitions performed with low to moderate loads.  This training style produces
increased muscle cross-section (hypertrophy) with little concurrent increase in
strength.  At the opposite end, we find very low repetitions performed with
maximal loads, producing little change in muscle cross-section with tremendous
concurrent gains in motor recruitment (innervation).  Between these two
extremes, we find combinations of volume and load that produce a blending of our
two desired attributes, hypertrophy and innervation. 

When we consider
athletic performance independent of bodyweight, it becomes obvious that both
attributes should be developed.  Muscle cross-section and motor recruitment both
play a role in making us stronger, faster, and more powerful.  Spurring
hypertrophy gives the athlete more muscle mass to recruit, while subsequent
innervation makes optimal use of the newly available muscle tissue, thereby
increasing contractile potential.

Striking a balance between the two
becomes necessary when bodyweight enters the picture.  Maintaining a large
physique requires caloric intake well beyond the natural eating patterns of most
athletes, and mass can become a burden for bodyweight-dependent activities such
as gymnastics and sprinting.  For the smaller athlete, reduced mass produces a
collision-time disadvantage during contact sports and makes it difficult to lift
large loads during training.

CrossFit takes these disparities into
consideration, employing workouts that do not favor either type of athlete,
typically combining gymnastic and sprint-based activities with weightlifting. 
This ensures that the balanced athlete—one possessing a high
strength-to-bodyweight ratio—meets with the most success during
non-lifting-specific WODs.

To continue reading the rest of the article click  BUILDING THE MIDDLE.

Overhead Squats

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Img_4483_resize_2WOD

Overhead Squats (vid 2) (vid 3
3-2-2-2-1-1-1-1-1 rep rounds
Increase load each round for 1 rep max at last rd.

Compare to October 2007.

OHS competition and heavy load videos-critique form with your own eyes:
Competition, Nicole BWx15, John BWx15, Going Heavy OH

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"Big Dog" and the big dogs, Support Team. 
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FIGHT GONE BAD!

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CrossFit Benchmark WOD –
Fight Gone Bad (video)

3 Rounds of:
Wall Ball- 20/15 lb. ball
Sumo Deadlift High-pull 75/55 lbs.
Box Jump– 20" box
Push Press 75/55 lbs.
Row                                           Compare to September 2007 and  August 2007

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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