Archives for February 2009

Friday Night Running and Dead Lifts

WOD:

Run 1 mile
5 deadlifts  285lb / 195lb
Run 1,200 M
10 deadlifts  265lb / 175 lb
Run 800 M
15 deadlifts  245lb / 155 lb
Runn 400 M
20 deadlifts  225lb / 135 lb

 

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NO Saturday Class

REMINDER:  NO CLASS THIS SATURDAY!  CROSSFIT FLAGSTAFF IS SENDING A TEAM OF 16 PEOPLE TO THE DEL SOL RAGNAR RELAY RACE, RUNNING 202 MILES FROM PRESCOTT TO MESA, FRIDAY AND SATURDAY!  GET OUT ON SATURDAY AND DO SOMETHING DIFFERENT AND FUN -AND MENTALLY CHEER US ON!

TEAM RUNNERS:  ISABELLE, JUSTIN, CASEY, CHLOE, ROB, MIKE R., KATIE L., JP, BEN, LISA, CULLEN, AND MATT.
TEAM DRIVERS AND SUPPORT:  STEVE AND DONNA
TEAM RACE VOLUNTEERS:  ROBIN, LAUREN, AND KRISTINE 

START TIME:  FRIDAY AT 11:00

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Our fabulous 2008 team!

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Hit the Shoulders From Every Direction!

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For time:
  50 Ring Dips
Run 400m

  50 Pushups

Run 400m

  50 Handstand Pushups

Run 400m


Pushups are honest pushups. Handstand pushups are “nose to floor”.


CrossFit Instructional Videos:

Handstand Pushup Band Support, Jeff Tucker …[wmv][mov]

Handstand Pushup Band Support Part II, Jeff Tucker …[wmv][mov]

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The perfect pushup.

Pullup Ladder

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With a continuously running clock do one pullup the first minute, two pullups the second minute, three pullups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Record number of minutes completed.

                                                  Compare to January and November 2008.

CrossFit instructional and demo videos on pullups:
Adrian Teaches Kipping, Part I…[wmv][mov]
Adrian Teaches Kipping, Part II…[wmv][mov]
Adrian Teaches Kipping, Using the Hips…[wmv][mov]
Jumping Pullups…[wmv]

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 Pregnant w/Pullups!         Box Jump Ladder too!
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Think I'm helping…??
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Look, NO BAND!!

Clean 1×7

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WOD
For Load.

          1-1-1-1-1-1-1 rep sets

Increase load each rep or work on the skill of the movement.

CrossFit Instructional and Demo Videos on the Clean and Skill Drills:
Burgener Warmup –CrossFit Evolution
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Transition to the Jump, Coach Burgener…[wmv][mov]
Scoop Training…[wmv]
Clean Drops…[wmv][mov]
Clean Instruction, Part I, Coach Burgener…[wmv][mov]
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Second Pull Power, Coach Burgener…[wmv]
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Clean: The 3d Pull, Coach Burgener…[wmv][mov]
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Cleaning from the Ground, Coach Burgener …[wmv][mov]
Timing, Coach Burgener…[wmv]

BIG CONGRATULATIONS TO HOLLI AND LAURA ON GETTING THEIR FIRST PULLUP TODAY!!  I DON'T HAVE PHOTOS UNFORTUNATELY, BUT THERE WERE EYE WITNESSES!

Squats and Pullups

Form Work: Super Slow Squats

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Skill Work: Standing Long Jump

WOD:
   Squats
   16 – 14 – 12 – 10 – 8 – 6 – 4 – 2
   Pullups
   2 – 4 – 6 – 8 – 10 – 12 – 14 – 16

Game: CrossFit Dodgeball
                            

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Zone Log Books are due for this week!  Let's see 'em!!!

http://crossfitflagstaff.com/zone-log-books-are-due-for-this-week-lets-see-em/

Fight Gone Bad -Racing Style

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WOD
Teams of 2 race through all 5 stations for time.
3 rounds,1 min. rest between rounds.
Rest does not start until 2nd person has completed all stations in each round.

  • Row (20 calories)
  • 20 reps Wall Ball -20 lb. M/15 lb. W
  • 20 reps Sumo Deadlift High Pull -75 lb. M/55 lb. W
  • 20 reps Box Jump -20" Box
  • 20 reps Push Press -75 lb. M/55 lb. W

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We had some visitors join us today!  Welcome, Jesse, owner of Lynwood CrossFit, and Bret from Oceanside CrossFit.  GREAT to have you guys here!
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What AWESOME energy!  The gym was ROCKIN' today!  Nice work, all of you!

A Great Opportunity to Make a Difference

Girlsontherun

Do
you know someone, or are you, a healthy, positive woman over 18 who
loves to run and would love to accompany a girl at her pace as she
reaches her goal of completing an untimed, noncompetitive 5K? The
spring season of Girls on the Run has begun and over 80 girls will need
a Running Buddy to support and encourage them during the New Balance
Girls on the Run 5K on May 2, 2009 at Buffalo Park in Flagstaff, where
everyone is #1! Running Buddies attend a one-hour Girls on the Run
orientation, a practice 5K session with their girl and her team, and
the final 5K. To learn more about volunteering contact
 Stephanie.
The mission of Girls on the Run of Coconino County is to educate and
prepare girls for a lifetime of self-respect and healthy living. Check
out their
 website for more information about their programs.

CrossFit Flagstaff!  We have girls who are participating in this program and in this run!  Let's get out there and support them!

In Honor

Jasonmarks
In Honor of a fallen Australian Soldier, April 28, 2008, Afghanistan.
Lance Corporal Jason Marks, a married father of 2 who grew up in
Yeppoon near Rockhampton, was the fifth Australian soldier to die in
the central Asian nation since 2002.

WOD -Courtesy CrossFit Effects
and CrossFit Brisbane
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