Archives for July 2008

Shoulder Press, Push Press, Push Jerk

Increase load with each set.

Compare to March 2008.

CrossFit Educational videos:
Annie demos the workout.
SP-PP-PJ demo video.  Push Press Issues video.  Rippetoe reviews Shoulder Press.  Jerk/Split Jerk Intro.


Thanks for visiting CrossFit Flagstaff, Barry!


Holli, great job on learning the Push Press!  Nice upright chest in the dip, full extension through the drive, and solid overhead position. 


Yesss!  That is Amy, one of our Missing Persons.  While she has been absent it seems she has been practicing her Push Jerk!  PR’d every single round!  Welcome back!

Oh, wait.  I believe we also had yet ANOTHER missing persons in our midst tonight!  ROBIN (aka Big Dog)!  As you can see, many were quite glad to see Robin back at the gym.  Talk about a popular figure!


CrossFit Baseball!!

WOD – CrossFit BaseballDsc_0130

As many runs as you can in 10 min.

  • 10 Air Squats
  • Sprint to 1st Base
  • 10 Pushups
  • Sprint to 2nd Base
  • 10 Sit-ups
  • Sprint to 3rd Base
  • 10 Tuck Jumps
  • Sprint to Home Base



CrossFit Benchmark WOD -"Lynne" (demo vid)
5 Rounds for max reps of:

  • Bodyweight Bench Press
  • Pullups

CrossFit Instructional Videos:
Bench Press: Arch, Mark Rippetoe …[wmv][mov]
Bench Press Basic Setup, Mark Rippetoe…[wmv][mov]
Bench Press Body Position, Mark Rippetoe…[wmv][mov]
Bench Press: Feet, Mark Rippetoe …[wmv][mov]
Bench Press Levers, Mark Rippetoe…[wmv][mov]



These are all great pullups with chin fully over the bar, no question.  Mike’s are especially notable, as he did a lot of butterfly kips, which often leave the viewer doubting if the chin is clearing the bar.  By bringing the chest to the bar, there leaves NO room for doubt about it’s full range of motion legitimacy.

Rob Wolf on the Butterfly Kip.

Succeed Through Practice of the Basics

Permission to Fail

by Jon Gilson, Again Faster

Give a guy with four pull-ups and two dips a set of rings, and he’ll
pine for a muscle-up.  He’ll pull on those rings two or three times,
confident that the next rep will be the one.  On rep five, his gaze
finds the ground, and the little muscles surrounding his eyes relax.
By attempt ten, he’s defeated, and the swearing starts.

curse of the novice is two-fold.  Along with a wanton desire for
progress comes a concomitant failure to realize that advanced skills
are not the province of the beginner. 

Little attention is
paid to such lowly matters as the air squat while the newly christened
athlete seeks the clean.  The push press is left aside in favor of the
split jerk, and the pull-up gives valuable practice time to the

This phenomenon is unavoidable in our culture of
instant gratification, so there is little point in disparaging our
collective lack of patience.  Without fail, we’d rather be the CEO than
the mailroom clerk, and ambition should not be dampened.

our ring-wielding athlete is unprepared to succeed, and he hasn’t given
himself permission to fail–a surefire recipe for rage.

first step to mastery is preparation.  The dips and the pull-ups need
to be there prior to the muscle-up attempts, or the frustration will be
unending.  Our athlete needs to own the basics, or advanced movement
will never happen.

Even with proper preparation, the athlete
must be willing to fail repeatedly, practicing the impossible until it
is no longer so.  This journey, a seemingly endless parade of
incompetence, is hard on the psyche.  At every moment, it’s easier to
quit than continue. 

The ensuing struggle between ego and
reality is won by the ego more often than not, and practice ceases in
favor of easier tasks and quicker victories.  This keeps experience
within narrow bounds, impeding athletic progress for the sake of
transient happiness.

Recognize that competence lies on the other
side of slogging failure.  Make your preparations, and assault your
target, never forgetting that victory is the end state of persistence.
You’ll find that the curse of the novice is no longer yours, as you’ve
recognized that success comes only by embracing failure at every stage
of the game.

“Li’l Cindy” with Tara and Danielle!

WOD – "Lil Cindy" 

As many rounds as you can in 10 minutes of:

  • 5 Jumping Pullups
  • 10 Pushups
  • 15 Air Squats

Compare to July 2, 2008.

BIG thank you to Tara and Danielle for coming in to teach while Katie and Billy are in California!  Everyone loved having you as instructors tonight! 
Katie and Billy are at the CrossFit Kids certification seminar, learning lots of cool new information and exercises to bring home and share with all of you!

Sorry to those of you who didn’t get to be in the photo.  We didn’t think of it until after some of you had left!

Agility, Power, Coordination, and Strength

For Time:
45 Double Unders
45 Squat Cleans
-135 lb.M/95 lb.W
45 Ring Dips
45 Double Unders



These are great examples of good hip extension and shrug, putting the momentum on the bar in order to give it weightlessness – the moment at which you then pull yourself under it, receiving the bar in a full front squat as it starts to come back down.



Road Ride up Snowbowl Rd. at 6:00 a.m. on Thursday morning!  Meet in the parking lot just south of Snowbowl Rd. on Hwy. 180 at 6:00.  See you there!

“Helen” Meets “Fran”

WOD – What you would get if a loaded "Helen" met a pissed off "Fran" in a dark alley…
3 Rounds For Time of:


Brian visited us from Phoenix today and had a little "altitude hit"!  Thanks for coming, Brian!
Img_0828_2 Img_0882_5

Upcoming Events!

Saturday, August 16th

– American Cancer Society "Climb the Mountain" to Conquer Cancer.
Isabelle invites all of you to join her in this climb up Snowbowl as a
CrossFit Flagstaff Team.  For more details, go to the Climb to Conquer Cancer

Contact Isabelle if you are interested!


Saturday and Sunday, August 30, 31 The CrossFit Running and Endurance cert/seminar
is fast approaching!  Remember to register before August 4th, at which
time registration ends.  Don’t miss out on this opportunity to improve
running mechanics, learn about injury prevention in running, and have
video critique done of your own running mechanics!



The Flagstaff Marathon is 2 Months

Now is a good time to think about training for the Flagstaff
Marathon.  Or if the full marathon is not your distance, you can support
North Country HealthCare by signing up for the half marathon or 10k distance
the same day.

The races will start at 8 am on Saturday, September 27th (Kids Kilo at
9:30 am) at the Flagstaff Nordic Center,
which provides a great vibe and a completely off-road course on the Coconino National Forest.  Runners in past
years have complimented the Nordic Center’s race crew and the support from North Country’s volunteers along the course.

Medals will given out this year to all the marathon finishers to
recognize the achievement of training for and finishing one of the
region’s most challenging (and scenic) marathons. 

Packet Pick-Up, Pasta Dinner, and
Pre-Race Talks at The Summit

This year, packet pick-ups will be at The
Summit Center on Friday, September 26, from 5-7 pm. 

The packet pick-up evening will also feature pre-race talks starting at
5:30 pm by distance coach Jack T. Daniels and sports medicine expert Monika
Radloff, MD.  Runners World Magazine named Jack Daniels the “Best
Coach in the World,” and he currently coaches and mentors runners at
NAU’s Center for High Altitude Training.  He will talk about Ingredients for Running Success.
Doctor Radloff will present valuable information to runners who will be racing
the next day at about 8,000 feet elevation.

Race limited to 250 entrants

Early registrations have gone well so far, so there is a chance the
race may fill up before race-day.  Please consider registering today at
the Flagstaff Nordic Center
web site:


CrossFit Flagstaff will pay $10 toward each person’s registration fee for those who want to put together a team and wear your CrossFit Flagstaff shirts!

“Helen” on Sunday with Isabelle

CrossFit Benchmark WOD -"Helen"
(demo vid)
3 Rounds for Time of:

  • 400m Run (430m at CFF)
  • 21 Kettlebell Swings -1.5 pood M/1 pood W
  • 12 Pullups

Donna is not so sure she wants anything to do with that kettlebell!Img_0788

Welcome to CrossFit, Sean!  It’s great to have you join us!