Archives for November 2008

Nate

IMG_1197  HAPPY BIRTHDAY, KATIE LOWE!!! 

CrossFit Hero WOD -"Nate"

 Nate Demo Vid (Eva T.)…[wmv][mov]

Complete as many rounds in 20 minutes as you can of:

Compare to October 2008.

Mike and Lisa on CrossFit.com today!

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Free Saturday – “Mr. Joshua”

CrossFit Hero WOD – "Mr. Joshua"Mr.joshua

Five rounds for time of:


  • Run 400 meters
  • 30 GHD situps
  • Deadlift 15 reps (250 lbs. M / 185 lbs. W)

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August
30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and
Evelyn Harris, his brother Ranchor and twin sister Kiki.

                            

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Compare to October 2008

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Welcome to CrossFit Flagstaff, Mike.

Lynne

CrossFit Benchmark WOD – "Lynne"IMG_2126
(demo vid)
Five rounds for max reps of:

  • Body weight bench press

  • Pull-ups

Post reps for both exercises in all rounds.


Compare to July 2008

                  

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Thanks for visiting CrossFit Flagstaff, Kevin.
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Pre-Turkey Workout

Workout hard and get ready for all that food tomorrow!!

Everyone have a Happy Thanksgiving tomorrow!!!

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WOD
3 Rounds For Time of:

21 Knees to Elbows
21 KB Swings
1.5 pood/1 pood
21 Pushups
3 Rope Climbs
21 Box Jumps, 20" box
21 Hip Extensions
Walking Lunges, 150 ft
.

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Clean and Jerk

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WOD
For Load:

               1-1-1-1-1-1-1 rep rounds

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Over-the-Shoulder Clean                        Bodyweight Jerk      Mike R.: 59kg

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Kyle:  9kg                                              Tom:  6kg

Take your loads where you can get 'em!

Heavy Bag with Cullen!

Oct.25 006
WOD
For Time:

  • Burpees 14-12-10-8-6-4-2 Rep Rds.
  • GHD Situps 2-4-6-8-10-12-14 Rep Rds.

Then,

Work the Heavy Bag for 5 minutes.

Skill Work:
Clean and Jerk

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Run, Row, or Hike!

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WOD

  • Trail Run, Row….or Hike

               5k (5,000m, 3 miles)

CrossFit Instructional Rowing Videos.
Some thoughts from other CrossFit Affiliates on Rowing Technique.

Compare to March, April, and September.
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Hiking Munra Point trail (and ridge), Columbia River Gorge, Oregon. Mike and Lisa, 5.8 miles RT.

Farewell, Patrick!!

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Always one for lots of little plates!  😉
Today we bid farewell and good luck to Patrick Brown, as he heads off to join the United States Navy.  Patrick will be going through BUDs training next Spring to train for the Navy SEALs.  Patrick, it has been a great pleasure having you as part of CrossFit Flagstaff and while we will miss you, it's an honor to be able to send you off today on such a journey as the one you are undertaking.  Thank you for being willing to do so, for all of us.  This one's for you, Patrick!

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CrossFit Benchmark WOD – The Chief

"The Chief"

Max rounds in 3 minutes of:
3 Power Cleans
-135 lb.M/85 lb. W
6 Pushups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Compare to September and November 9th.

Each year in the United States Navy, a highly qualified and elite
cadre of Sailors are selected and promoted to the join the ranks of
Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by
subordinates and superiors alike for their personal example, technical
expertise and above all, their unique leadership capabilities. As the
induction process for newly selected Chief Petty Officers is now
underway throughout the US Navy, we thought it appropriate to
inaugurate "The Chief" in honor and recognition of all past and present
CPOs. Thanks to them and their families for their self-sacrifice,
ability to adapt, tireless dedication to mission and devotion to
country.

"The Chief", CrossFit San Diego – video [wmv] [mov]IMG_1871IMG_1841

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Come and Try CrossFit – Every Saturday is FREE!!!

Quit Now    by Jon Gilson, Again Faster


Most days, I don’t ram the virtues of Crossfit down your throat. Today is not one of those days.

If you’re at a commercial gym, I want you to quit. Hell, you want you to quit. You just don’t know it yet.

Last
time you were in Buff Joe’s Spandex-O-Rama, you were probably working
out alone. You were listening to Kelly Clarkson belt out a tune
somebody else wrote, and you kept losing the pull-up bar to some
meathead who was using it to stretch.

It took you an hour to
do a workout that takes 20 minutes because you had to wait to get the
30s from a pre-teen doing quarter-range tricep kickbacks. Screw that.

Quit now.

The transition isn’t easy–after my first Crossfit workout, I walked funny for a week.

Suck
it up, Sunshine. Paying your dues is well worth the effort. Our methods
will give you tremendous returns in motivation, work capacity,
strength, and coordination.

Working out does not have to be a
solitary slog through the machine minefield. There are future
Crossfitters all over the country who are currently hooked to their
iPod, standing on a treadmill, staring at a 5-inch TV, wondering why
they’re not getting any better at anything.

The solution?
Unplug all that sh*t. Come workout with people. All the computer
programming in the world can’t replicate the motivation you’ll get from
watching the guy next to you work harder and longer than you ever
thought possible. In a few months, you’ll be competing at his level.

[Read more…]

Free Saturday – Nicole

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CrossFit Benchmark WOD – "Nicole"
Complete as many rounds in 20 minutes as you can of:

  • 400m Run
  • Max Reps of Pullups

As soon as chin is not clearing the bar or you drop off the bar, go run.
Record number of pullups completed for each round for a score of total pullups completed in the workout.

Compare to October 2008.

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Welcome to CrossFit Cecilia, Lori, Stephanie, Eugene, and Grace!  Great having you join us today!  We hope you'll be back!