Archives for May 2008

Free Saturday Workout Does “Adam”

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3 Rounds for Time of:

  • 400m Run
  • 20 Burpees
  • 20 Situps
  • 400m Run
  • 20 Box Jumps – 24"
  • 20 Air Squats
  • 400m Run
  • 10 Pullups
  • 20 Kettlebell Swings – 1.5 pd. M/1 pd. F

"We lost one of our members, Adam Herrick, on May 16th. He was in
great shape and an inspiration to us all. He was hit on his way home
from work on his motorcycle and passed away. We dedicated a great WOD
in his name on our site. Adam was a 25 year old kid that wanted
nothing more than to become a CrossFit trainer and work for our new gym
once we get a box." 
– Patrick Knight, CrossFit Trinity

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Welcome to CrossFit Flagstaff, Sean D. Great to have you join us.

Awesome job to everyone on this mornings workout!!

Fun on Friday

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2 rounds, 1 minute per station
(fight gone bad style without the rest between rounds)
Score = Reps

  • Heavy Bag Combos
  • Kettlebell Swings – 2 pd. M/1.5 pd. F
  • GHD Situps
  • Wall Ball – 20 lb. M/15 lb. F
  • Battle Rope

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Why So Sore?

I’ve had a lot of questions
this week about why there are so many people so damn sore after doing the
"Trevor" workout on Monday. I mean really, we’re all in reasonably good shape,
work out regularly, and go hard… why then all the pain?! Monday’s workout had
you working with 3 other people to go as hard and as fast as you could to get
the best time possible for your team. You did a lot of work – each person at 1/4
of the workout did 75 pull ups, 100 push ups, 125 sit ups, and 150 squats. That
is a lot. But it doesn’t really explain why the intense pain… Consider this.
Intensity = work per time. The more work you do in the shorter amount of time,
the more intense the training. The commitment you had to your teammates to go as
hard and as fast as you could, knowing that if you went too slowly, you would
personally cause the team to finish with a slower time, caused you> to jack
up the intensity. Technically, given the training that we do here, that
shouldn’t be the case – you should always be going as hard and as fast as you
can, however, there is something about laying you ass out on the line for your
teammates, partners, friends, comrades, brothers and
sisters that allows you to tap into an extra gear, speed, or pace that you never
knew you had. I would say that the more pain you’re in is directly proportional
to the intensity you went during the "Trevor" minus the intensity which which
you normally go on your own. P = I("Trevor") – I(normally). If you are REALLY
sore, the question I have for you is this, "Why are you holding back when you’re
training on your own?" The teammate you are gypping out of your best performance
is YOU! So… No more excuses. The secret is out. You can do more, faster than
you think you can – now get out there and practice, every single day!

courtesy Petranek Fitness, CrossFit Los Angeles

Fran!

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

Speal does "Fran" in 2:05
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Pullup Expectation-all the way out through the shoulders at the bottom.  Chin fully over the bar at the top.
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Thruster Expectation – Full depth, past parallel squat.  Full upright and locked overhead position at the top.
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What About Abs?

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Today’s WOD Answers That Question –
"What About Abs?"

For Load

           3-3-3-3-3-3-3 Rep Rounds
          

More Videos:  OHS Basics, OHS Elements

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Bruce and Robin both went for a little too much weight to start with, loading squats that hadn’t quite been perfected in form yet.  We had them both go through some squat therapy, overhead squat with sticks, then empty bars, then add weight back in.  Their squats improved IMMENSELY over the course of those drills.  Focus on technique and form, perfect that before loading that movement.  The strength, balance, and integrity of movement you gain from building that base will be hugely beneficial in it’s efficiency and safety, and loads will be far greater as a result.  Nice work, you guys!  We were SO proud to see those improvements in just a few short minutes!
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Start with a strong overhead position.  Initiate squat with hips, back in heels.  Pull back and down with hip flexors.  To a deep, past parallel, upright in chest position.

Muscle-Ups

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WOD

If you don’t have Muscle-Ups, do 60 jumping or partner assisted Muscle-Ups, or 120 pullups and 120 dips, or 60 seated Muscle-Up passthroughs with 30 dips
and 30 pullups.  Work the skill and strength components to practice toward the Muscle-Up.

Developing the Muscle Up Videos:  Stability, Transition, Development

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2nd Annual Trevor Win’E Memorial Day Fundraiser

CrossFit Flagstaff comes together with CrossFit Strong Medicine this year, to represent with the entire CrossFit community.  The goal for this fundraiser workout was to raise money for the Trevor Win’E Memorial Foundation, in order to provide cooling vests for the military stationed in Iraq and Afghanistan.

We had outstanding performers and teams today!  Congratulations and thank you to all who came and participated in the day!  Strong work, also, to those not on teams who came and performed hard at "Angie" and "Murph"!
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Compare to May 2007Click here
for posted times from CrossFit affiliates world-wide.
"Action" photos posted in Photo Albums.

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Tara couldn’t do the workout with us today, so she participated with her fire crew out at Summit Fire Dept. today.  WOW!  

"Since we could not join you at the gym we decided to do our own version of the Memorial Day WOD.

In Full Turn Outs on Air
As many rounds in 15 minutes (or until air runs out) of:
5 pull ups
10 push ups
10 pike poles
15 squats

John Wesbrock and I rocked it…we vowed to do a workout each shift in full turnouts with packs for the next month."  -Tara

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Billy’s Free Saturday Workout

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WOD  -"Fran" Meets "Cindy"
3 Rounds for Time of:

10 Thrusters  -95 lb./65 lb. scaled
and
3 Sets of  -5 Pullups
               -10 Pushups
               -15 Squats

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Every Saturday is Free!  Come on in! 

"Just a little note for those that were there.  Ryder and Adrian did 5 sets as Ryder’s good-bye to Crossfit Flagstaff. Kevin and his friend came for the first time and Kevin did the work out as prescribed.  Phil and my friend Mike came for the first time as well.  All did a great job hope to continue to see that kind of turn-out on Sat.  GREAT job today, very strong work.  Thank you for all that you do."  -Billy

Ryder and Naomi, good luck to you in your move to Sandpoint, ID, and your wedding!  We will miss you!!

Ryan’s Choice

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Team Rings
Teams of two for 42, 30, and 18-rep rounds of:
ring pullups
ring rows
ring pushups

Both members of the team use the same set of rings for all movements, the clock does not stop for adjustments in height.

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Tara’s Choice (Blame someone else for a change)

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I wasn’t there, but is Steve having himself a little "Time Out" in the tire?