Compare to April 2, 2008.
Archives for April 2008
Need more full hip and knee extension. Jason ends up pulling the bar a little with his arms to compensate.
Too much pull with the arms, everyone. Curling the bar and catching high, sinking into a squat rather than pulling yourself down quickly under the bar at the point of the full extension. Look how much the bar moves above it’s point of weightlessness after you shrug.
Too much arm pull, need higher elbows in the catch. Whip the elbows around the bar, release it from the grip, and provide a shelf to meet the bar with at the shoulders in the front squat position.
Set up is too open through the knees, Chloe. Give yourself more pulling power by lowering the hips, more angle at the knees. Good extension, but pulled high, then sank into the squat.
Izzy, gotta work on that back. Also, need to come to more full hip extension.
Demo Video of "Nancy".
Also, congratulations to Matt Moore, Shawn Faiella, Adrian Patel, and Wade Patten in taking 2nd place overall on Saturday at the local FAC track meet!! Strong showing from all of you! Thanks for representing CrossFit Flagstaff!
Community Track Meet to Benefit Big Brother, Big Sister
Are you ready to show off your speed and put your training to the test? Come out on April 26th at 10am and participate in Flagstaff’s first community track meet! Get four of your co-workers, family members, or friends together and form a team for the 4x100m and the 4x400m relay races or come out for the 100 meter, mile, and long jump. There are also races for kids! Children ages 5-10 compete in the 60 meter dash, the 800 meter run, potato sac races or an obstacle course. This event is sponsored by the Flagstaff Athletic Club and will be held at the NAU outdoor track. This is a non-profit event which benefits the Big-Brother Big-Sister program. Register early by calling 779-5141.
Let me know if any of you are interested in putting together a team or 2 for this! Represent CrossFit Flagstaff and have fun!
- Run 400m
- 30 Box Jumps -24" Box
- 30 Wall Ball Shots –20/15 lb. ball
WOD Demo Video
Monday WOD Options
Increase load with each set. OR
- Shoulder Press 1-1-1-1-1 rep rounds 21-15-9 Rep Rds.
Push Press 3-3-3-3-3 rep rounds Chirpees
Push Jerk 5-5-5-5-5 rep rounds Slam Ball Situps
Compare to March 2008.
Congratulations to Katie and
Billy on surviving their first Level 1 CrossFit certification seminar
and the accomplishment of becoming Level 1 trainers! They were awesome
here at the Wasatch CrossFit certification and I was incredibly proud
to have them here, and it will be an honor to have them on board.