Archives for December 2008


"The magic is in the movements, the art is in the programming, and the science is in the explanation."
-Greg Glassman


Why do we love CrossFit so much?  Because it works.  We work damn hard for every bit of success we get from it, but we have been provided an amazing platform from which to work off of, created through the brilliance and vision of Greg and Lauren Glassman. 

Before that, you had Globo gym, where you went in every day, either wandering around the gym trying to decide what to do for a workout that day, or you went into the back of a room in a group class and moved through the motions.  You got bored of that, you weren't pushing yourself or being pushed enough to get the results you wanted or needed, and you went looking for something better.  CrossFit has answered that call for many people.

When you choose to train at a CrossFit gym, you make the commitment to work hard, to be open to learning new movements, to training your weaknesses and making them your strengths, to be a part of a community of people with high levels of integrity and work ethic.  You come in every day and meet challenges you never thought were possible for you.  You go there with that expectation and it's our job, as CrossFit trainers and gym owners, to provide that training, that platform, to carry on what Greg and Lauren started, to push the margins of your experience and help you grow and become stronger – both mentally and physically. (Read, You Need Me, CrossFit Again Faster)

We follow the WOD on the main site primarily, because that programming IS the art and essence of CrossFit.  Some days we aren't going to like the choice of the workout because we are afraid of it, it's uncomfortable in some way, or we don't feel like we are very good at it, but that is the beauty of it.  We become better at those things by doing them.  Every day is programmed.  It seems random, and it is to some extent, but there is a reason behind the choice, and over the long run, that choice works well with the next day and the next. 

When you skip it or choose not to do it because you just don't like it, you are only defeating yourself in your overall training.  Come in every day prepared to face whatever the workout of the day is.  Put everything you have into it, no matter if you like the workout or not.  Make it your goal to take it on and learn from it in some way.  That's what it is meant for.  If that isn't what you are looking for, CrossFit isn't for you, and that is ok.  It doesn't have to be.  But if you want to train here, that is what we do.  CrossFit.


4 rounds, each for time of:

  • 800 meter Run

Rest as needed between efforts.

Post times for each round.


Laura beats Ben.              Ben gets a leash.               Run, Ben, Run!

(Some words of wisdom, the essence culled from something Adrian Bozman told their clients at San Francisco CrossFit that I felt  quite appropriate to CrossFit Flagstaff today):
It's looking a lot like winter in our
neck-of-the-woods.  This is a good thing! True fitness is not something that can only be
expressed in climate controlled comfort.  Exposing yourself to something
as simple as a temperature change can add a little extra something to
your workouts (spice?). Mentally, it is good to know that you are good
to go regardless of the environment you find yourself in. The fortitude
developed and required by showing up in the dark and cold at the
beginning/end of your day is just as important as the physical
improvements your workout will bring. Self
improvement is rarely comfortable anyway, so the cold ain't no thang.  Right?

New Years Eve WOD


Handstand Pushups and Pullups

Skills Test – Standing Long Jump

15 – 12 – 9
  • Handstand Pushups (bench)
  • Pullups (band) 


Rebecca is getting very close to a full kipping pullup. She will have it before we know it!!

New Year’s Day Workout

Change in schedule – there WILL be an evening class tomorrow (Wednesday-New Year's Eve) at 5:00.  Not 5:30.  Get done a little earlier so you can go PARTY!

THEN, come and ring in the new year with a noon workout on Thursday – kids and adults are welcome!!

Happy New Year!

Pick Your Flavor – AND Birthday’s!!


IMG_4756 To Phil -Dec. 25th  To Lindsey -Dec. 28th, and to Eileen -TODAY!!  Happy Birthday, all of you!

Eileen posted on her blog:  I want to learn how to breathe

CrossFit Benchmark WOD's

Max Rounds in 20 minutes of your choice of either:

"Mary"                        or                           "Cindy"
Handstand Pushups                                  5 Pullups
10 Single-leg Squats
(vid 2)                          10 Pushups
15 Pullups                                                   15 Squats

Compare to October 2008.

Think Lauren lost her head..?

Filthy Fifty

CrossFit Benchmark WOD – Filthy 50

Chipper For Time:
50 Box Jumps, 24" box
50 Jumping Pullups
50 Kettlebell Swings,
1 pood=35lb.

Walking Lunges
, 50 steps
50 Knees to Elbows
50 Push Press,
45 lbs.=20 kg
50 Back Extensions
50 Wall Ball shots,
20 lb. ball
50 Burpees
50 Double Unders                        
-all exercises are links to demo videos

Compare to Halloween and June 2008.

Filthy Fifty…[wmv][mov]
Filthy Fifty, CrossFit Camp Pendleton …[wmv][mov]


Thank you for the wonderful quote, Robin!

Video Feedback and Over-trained Snowmen

Not For Time:

  • Clean and Jerk 15-12-9 rep sets

Rest overhead, at rack, or at bottom, but not at ground during each set – touch and go only!

Use the same load for all 3 sets.

Does your Clean reach the maximum extension point? Legs and hips fully
extended, chest lifted, and shoulders up by the ears; the
maximum extension point is reached before the arms have bent at all.
Videotape your Clean and if this point is missed or the arms bend even
a little before the hips and legs are extended, your Clean is weak.

Clean and Jerk Form from CrossFit Flagstaff on Vimeo.

Compare to Clean and Jerk form by the pros:

All Star Line-up w/Coach B. at Mike's Gym, Shi Zhiyong,Casey Burgener, Aimee Anaya, Olympic Trials, Natalie Woolfolk, Annie Sakamoto

Overtrained Frosty 

Flagstaff gets a couple feet of snow, and while everyone else is making
a snowman that resembles an undertrained, overfed Frosty dude……..-John Tuitele, the trainer of the world's strongest snowman!

AND – CrossFit Flagstaff featured on CrossFit Endurance!

Free Saturday – Squats and Pregnant Pullups


Sara – Pregnant, with 18 Pullups!!
For Load:

           5-5-5 rep sets
Increase load each set.
Rest as needed between sets.

As Many Rounds As Possible in 10 minutes of:


Building the Squat – Chest up. Initiate the Squat with the butt back rather than knees forward.  Pulling back and down past parallel with the hips.  Maintaining a lumbar curve and weight in the heels.  Awesome improvements today, Genna!  Great squats, Nikki!  Front squat form does not change except in the load.  Keep the elbows up to create a rack position for the bar to rest on, chest up to keep the load from pulling you forward, drive straight out of the heels, keeping the elbows up, to come out of the bottom.

Pullup Standards – Fully open shoulders at the bottom, chin over the bar at the top.  Nice Pistols, Katie!  Chest is up, weight in the heel, butt back…sound familiar?

Post-Christmas Hangover

7 Rounds For Time of:

Rope Climb Variations (Annie)…[wmv][mov]
Rope Descents…[wmv]

Eileen gives us a little Post-Christmas rumination on her Sugar Hangover. Maybe you can relate and empathize?!  Check out her new weblog, Flagstaff Athletics, and feel free to comment and participate in it – stories, announcements, photos..


Nice work, Gail and Bruce, getting full rope climbs today!

What Have You Learned From CrossFit?

Christmas Day WOD


  • LAUGH.

I was perusing other CrossFit affiliate sites today and came across this list posted on CrossFit Los Angeles' website, written by CrossFit Fuel. While I know it's long, I think its worthwhile reading… and
if you have something more to offer up – please do in comments!

The smaller lessons of CrossFit by Brandon Oto
Some things I've learned in the past 18 months. You may not agree. More suggestions are welcome, though *I* may not agree…
1. CrossFit is very, very hard. Unlike most things, it does not get
easier and may actually get harder. This is a daunting prospect.
2. You can learn to CrossFit extremely well on your own with the
internet as a resource. However, it will add 6-12 months to your
learning curve and 1-2 injuries along the way.
3. You can work out on your own, but working out with others is almost always far better.
4. The impressive feat is not digging deep and pushing through pain at
the end of the workout. Anyone can do that. The impressive feat is
hauling *** as you reach the middle — right after you realize what's
ahead of you and how much you already hurt.
5. The impressive feat is not going balls-to-the-wall in a single
workout. It's doing it the next day. And the next. And the next.
6. The hardest part of training is consistency. It is also the most
important. You can do nearly anything if you show up every day.
7. Everyone needs to rest. Your body is not a machine. (Look at how
many people take a week off and set six PRs when they return.) Your
mind is not a computer. (As Garrett Smith likes to point out, continual
stress is not actually healthy.) "Burnout" is physical, mental,
emotional, logistical, and a little bit like combining ennui with
despair. When you no longer want to work out, rest.
8. If your breaks start cropping up constantly, either take a longer
one (or a different training focus for a while) or just slap yourself
and stop slacking.
9. The fewer mundane obstacles to working out, the easier it is to be
consistent. If there are two gyms in your area and one is a little
better but farther, go to the nearer one.
10. Try music and see if it helps. Try planning out your workouts
(picking a time to shoot for and breaking down how you'll get there)
and see if it helps. Try the supplements and see if they help.
11. For 90% of us, diet is crucial to good progress. For the other 10%, diet is crucial to reaching elite levels.
12. Keep your nails trimmed short but long enough to comfortably cover
your fingers and toes. Too long will get broken; too short will cause
bleeding when, say, you use a hook grip. File your callouses every time
you shower.
13. Chalk is better than gloves except to cover a wound, which tape
does better than either except for holes in the web of your thumb.
14. You don't need as much chalk as you think. You keep rechalking because you're a spaz and the bar is scaring you.
15. The workout will last only a little while and you will feel happy
again within a few minutes afterward. This is the only positive thought
you can have while you work, but it is the important one.
16. The fear leading up to your workout can last many times longer than
the workout. Find a way to manage this or CrossFit will begin to
dominate your life.
17. Do not let CrossFit dominate your life unless you are a coach or trying to be the first sponsored pro CrossFitter.
18. The paradox of CrossFit is that it is an isolated system that
attempts to make you better at everything else. If you never leave that
system, you will forget the point. Regularly "step outside" and play a
game of basketball, drop in on a step aerobics class, climb a mountain,
or arm wrestle everyone in the bar. Sometimes you need to be reminded
that you're extremely fit compared to everyone who's not a dedicated
athlete, and that the gallons of sweat you've exuded have accomplished
something significant. Call it ego or anything. The best CrossFitters
may not need this, but they get the ego boost of beating the rest of
the CrossFitters anyway.
19. Regularly learn and play new sports.
20. By the time you are an advanced novice, you will begin to learn
your strengths. By the time you are intermediate, you will know most of
your weaknesses. Addressing your weaknesses is the only way you will
become advanced.
21. Logging your workouts is a little silly at the very beginning, but the sooner you start, the more data you'll have later.
22. You can push harder than that.
23. If your Olympic lifts are more or less correct, but still limited by form, the problem is probably the bar path.
24. Buy Starting Strength right now. You're doing it wrong.
25. Half of the reason your workouts suck is because you're not strong
enough. Get stronger and your "metcon" problems will diminish.
26. Strength develops fast at first then slows at the intermediate level. It takes a long time to lose.
27. Metcon develops quite fast, as long as the strength exists to express it.
28. Technique can take a long time to develop or not very long, depending on many variables.
29. That place you're usually sore is where you're weak.
30. Your grip may or may not limit you right now, but at some point it will if you're not proactive about developing it.
31. When comparing yourself to other CrossFitters, understand that some
of them are lifelong athletes and some of them did nothing before this.
The difference in terms of progress between these groups is massive.
32. Muscular endurance is always a factor.

33. Very few things improve without focused effort on them.
34. Extremely intense and consistent effort on WoDs is a fast jetstream to improvement.
35. A lot of stuff on this forum is useless, but there is at least one
person who knows anything you want to know. Search first, then ask,
read all of the responses, pay attention to the ones that make sense
and match what you already know, and ignore the ridiculous ones. In
this way you can learn nearly anything.
36. Spend time with other websites, forums, and resources to understand the non-CrossFit perspective.
37. You're not fully extending at the hips when you Olympic lift, and you're bending your arms too soon.
38. Everyone has cheat meals. Find out if you do better with small
cheating or big cheating. The advantage of big cheating is that you
feel like crap afterwards and the food looks gross again, which will
help to remind that it's not so great after all. If you cheat small,
this is not an excuse to cheat often; that's not cheating, that's just
a mediocre diet.
39. Seek out new foods and new ways to cook them, or you will lose your
mind with monotony. Everything you walk by in the produce section
should be something you'll eat.
40. Canned salmon or tuna is a good emergency protein source when
you're in a hurry or haven't shopped. Some cans of salmon are exactly
five blocks.
41. Determine how much of your carb intake you can get through
low-density vegetables without exploding or going insane. Get the rest
with fruit and don't worry about it.
42. Expensive extra virgin olive oil is a waste if you're just stir-frying with it. 
43. You can stir-fry anything but "anything" will usually be mediocre.
44. Salt improves everything and is almost always necessary.
45. Looking into a mirror with your own eyes is a very unreliable method of judging body fat and muscle mass.
46. You're not supposed to have a chronic pain. You're doing something wrong or you have an injury. Deal with it.
47. Running and swimming are very hard, very specific in terms of
metabolic and muscular development, very technique-dependent, and you
need to work on them more.
48. If you're on this forum, you are probably spending too much of your
time and attention in the zone of CrossFit. If you do this in the long
term, this essentially means you are dedicating yourself to training
for a non-existent life.
49. There is nothing like gymnastics rings, a Concept2 rower, a jump
rope, or a medicine ball. When you sub for these, you're doing a
different workout.
50. Everybody is different.