Archives for February 2009
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
Our fabulous 2008 team!
Pushups are honest pushups. Handstand pushups are “nose to floor”.
The perfect pushup.
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.
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]
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
Transition to the Jump, Coach Burgener…[wmv][mov]
Clean Instruction, Part I, Coach Burgener…[wmv][mov]
Second Pull Power, Coach Burgener…[wmv]
Clean: The 3d Pull, Coach Burgener…[wmv][mov]
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!
Zone Log Books are due for this week! Let's see 'em!!!
- 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
We had some visitors join us today! Welcome, Jesse, owner of Lynwood CrossFit, and Bret from Oceanside CrossFit. GREAT to have you guys here!
What AWESOME energy! The gym was ROCKIN' today! Nice work, all of you!
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 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
3 Rounds for Time: