Archives for April 2008

Michael

Michael
CrossFit Hero WOD -"Michael"

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

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3 Rounds For Time of:

Compare to April 2, 2008.

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Elizabeth

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CrossFit Benchmark WOD -"Elizabeth"
21-15-9 Rep Rounds For Time:

Annie and Greg Demo "Elizabeth".
Annie Cleans Heavy.

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Need more full hip and knee extension.  Jason ends up pulling the bar a little with his arms to compensate.
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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.
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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.
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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.
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Izzy, gotta work on that back.  Also, need to come to more full hip extension.
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Nancy and Team Saturday

Img_1188 CrossFit Benchmark WOD -"Nancy"
5 Rounds For Time of:

Demo Video of "Nancy".

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Saturday’s Team Workout Times!  Nice work, everyone!  Great group, fun to have some new folks! (pics were lost, sorry!)

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!

Row Snatch

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Happy Birthday, Mike Ray!!

Happy Birthday, today, Mike! 
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WOD  –
"Quarter Gone Bad"

5 Rounds For Total Reps of:
   135 lb. Thrusters, x15 seconds
Rest 45 Seconds
   50 lb. Weighted Pullups, x15 seconds
Rest 45 Seconds
   Burpees, x15 seconds
Rest 45 Seconds

Score is total reps for all five rounds.
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Sean and Izzy hiked the Grand Canyon!  Thanks for sharing the photos!
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Deadlifts

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WOD

         

1-1-1-1-1-1-1 Rep Rounds
          Increase load each round for 1 rep max.

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Saturday Event-CrossFit Teams Wanted

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!

Kelly

Img_0653CrossFit Benchmark WOD -"Kelly"
5 Rounds For Time of:

  • Run 400m
  • 30 Box Jumps -24" Box
  • 30 Wall Ball Shots –20/15 lb. ball

WOD Demo Video

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Welcome to CrossFit, Shawn!  Great to have you join us!!

Happy Birthday, Tara!!

Today
is Tara’s birthday!!!  Happy Birthday, Tara Paprocki!!

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Tara

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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.

Educational videos:
Annie demos the workout.
SP-PP-PJ demo video.  Push Press Issues video.  Rippetoe reviews Shoulder Press.  Jerk/Split Jerk IntroImportance of the Dip in the Push Press.

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Too much forward inclination of the chest in the dip.  Try to dip as straight up and down as you are in the 2nd photo.  You are looking really strong on those Push Jerks, Amy!
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New CrossFit Trainers!

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.
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