Archives for August 2008

CrossFit Dodgeball!!

Dsc00486_3

Dsc00487_3



Dsc00464_2

Dsc00462
Dsc00463
Dsc00467_2
Dsc00466_2

Dsc00468
Dsc00478
Dsc00470

CrossFit Running and Endurance Cert

CrossFit Flagstaff and John Tuitele, CrossFit Strong Medicine at Summit Health and Fitness hosted the CrossFit Running and Endurance cert this weekend!  Big thanks to Brian Mackenzie and Rookie of CrossFit Endurance, who came up to Flagstaff for the weekend and gave us some serious hamstring therapy!!

The CrossFit Run Endurance Certification was developed to allow
CrossFit Athletes to still CrossFit and compete in endurance sports and
bring a standard to running. It brings to light the reality of
Long Slow Distance/Oxidative training and why it is ineffective and extremely
unhealthy. It gives you the ability to understand training endurance
athletes and how to make strength and conditioning a major part of the
program and not a supplement.
Img_3999
Img_3986
Img_3962
Img_3968
Img_3992

Katie, Billly, Cullen, Lisa, and John all participated and hope to improve the running mechanics of all our clients with our new knowledge!

Thank you to John for hooking us up with
the NAU Lumberjack stadium track at the High Altitude Training Center!
Great venue and we really appreciate the HATC folks allowing us to use
it!

More photos in the Photo Albums.

“LRay” with Isabelle

WOD
Dsc00517_2
Dsc00488

Welcome to the CrossFit group, Jen!  Also big welcome to Phil and Troy, visiting us from CrossFit Baltimore, and Sarah Spealler from CrossFit Park City!
Dsc00495Dsc00503Dsc00501_5

Dsc00497
Dsc00505

Free Saturday – BIG Tires!

WOD
Img_3947
Img_3943_2

Img_3922_2
Img_3923
Img_3924
Img_3939
Img_3933
Img_3916_2
Img_3936

Practicing the Mechanics…Consistently

Img_3912_2
WOD
For Time:
Row 1,000m
 
21 Good Mornings
Run 400m
 
21 Push Press
Row 500m
 
21 Squat Cleans
Run 800m
 
21 Overhead Squats

men-95 lb., women-65 lb.

Img_3757
Img_3731
Img_3827_3


Bill likes rowing way too much.
Img_3735
Img_3881
Img_3748
Img_3752
Img_3799
Img_3801
Img_3803
Img_3804
Img_3774
Img_3775
Img_3776
Img_3777
Img_3828

Jason visited us from Competitive Fitness, in Chandler, AZ.  He is here for the Running and Endurance cert tomorrow.  Welcome!

Deadlift

Img_3728
WOD
For Load:

          1-1-1-1-1-1-1 rep rounds


CrossFit Instructional Videos:
Deadlift Alignment Part 1, Mark Rippetoe…[wmv][mov]
Deadlift Alignment Part 2, Mark Rippetoe…[wmv][mov]
Deadlift Anatomy, Mark Rippetoe…[wmv][mov]
Deadlift Arm Position Lecture Clip…[mov][wmv]
Deadlift Setup, Mark Rippetoe …[wmv][mov]
Deadlift Starting Angles, Mark Rippetoe…[wmv][mov]
Deadlift Starting Position Intro, Mark Rippetoe…[wmv][mov]

Img_3633
Img_3643
Img_3671

Yep!  As easy as picking up a bowl of Wheaties in the morning….
Img_3712_2
Img_3690

Different version of "Deads".
Img_3714
Img_3708
Img_3725

Heavy Met-Con

Img_3601
WOD

3 Rounds, 15-12- and 9 reps, for time of:

CrossFit Instructional Videos:
Developing a Muscle-up Part I: Stability (Rob Miller)…[wmv][mov]
Developing a Muscle-up Part II: Transition (Rob Miller)…[wmv][mov]
Developing a Muscle-up Part III (Rob Miller)…[wmv][mov]

Img_3539
Img_3533
Img_3547
Img_3570
Img_3587
Img_3557
Img_3586

Pushy “Nicole”

WOD
"Nicole" with Pushups – 2 versions of completion:

200 Pushups For Time   OR     As many Pushups as possible in 20 minutes

  • Any time you drop to your knees, or shift into a position that allows you to rest, run 430m.

Img_3530
Img_3496_2

Img_3526



Img_3509_2
Img_3510
Img_3514_3
Img_3525
Img_3501

GREAT pushups today!  Super impressed with the motivation and drive to gut them out with awesome form.
I think the side-effect to that was rubber arms during the run!!
Img_3520

“Li’l Michael”

WODDsc00458

"Li’l Michael"
    Pack                                                            
    3 rounds of:

  • 400m Run
  • 25 Supermans – 2 sec hold
  • 25 Sit-ups

    Puppies
    3 rounds of:

  • 200m Run
  • 15 Supermans – 2 sec hold
  • 15 Sit-ups

Dsc00452
Dsc00444_2Dsc00451
Dsc00447_2
Dsc00443
Dsc00442
Dsc00449
Dsc00441

Jumpy “Michael”

Img_3494_3


WOD

"Michael" w/Double Unders
3 Rounds for Time of:

Img_3355
Img_3379
Img_3396
Img_3402
Img_3390
Img_3392
Img_3412
Img_3424