Archives for July 2009

Box Jumps, KB Swings & Situps


   20 Hops over hurdle
   15 Air Squats
   10 Pushups
     5 Pullups

Skill Test:  Max Box Jump

   4 Rounds for Time of:
  • 9 Box Jumps
  • 9 KB Swings 
  • 9 Situps 

Cash Out: Kipping Pullup Practice

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Father and Daughter L-Sit Competition.

Working on DB Cleans

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What Are CrossFitters Eating?

Overhead Squats and Pullups

Skill Review: Overhead SquatsIMG_4221

  • 15 Overhead Squats
  • 15 Pullups 
  • 400m Run 
  • 12 Overhead Squats 
  • 12 Pullups 
  • 400m Run 
  • 9 Overhead Squats 
  • 9 Pullups 

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Free Saturday Kids Class

Warmup:   5 minutes of agility ladder work

              10 pushups
              10 superman holdsDSC_0026
              10 hollow rocks

Skill Test: Standing Long Jump
Skill Work: Air Squats

WOD:  Chipper
  1 – 3 rounds of:
  • 10 standing long jumps
  • 10 walking lunges 
  • 10 dumbbell swings 
  • 10 situps
  • 10 burpees 
  • 10 slam ball 

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IMG_3596 CrossFit Hero WOD – Badger
3 Rounds For Time of:

  • 30 Squat Cleans -95 lb. M/65 lb. W

  • 30 Pullups

  • Run 800m

Badgerth_3In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in December 2007.

Compare to December 2007.

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Welcome to CrossFit Flagstaff, Krista and Dave!
Welcome back, Gail, John and Laurie!  Krista, John, and Laurie are visiting from Competitive Fitness in Chandler!


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Go Heavy! Run Fast!

IMG_3544 WOD
2 rounds for time of:

Right arm barbell Push Press -12 reps
Left arm Deadlift -12 reps
Run 800m
Left arm barbell Push Press -12 reps
Right arm Deadlift -12 reps
Run 800m

Go HEAVY  Run FAST. Post time and load used.     Compare to December 2008.
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All In a Day’s Work

Day 1 Highlights… [wmv] [mov]

I made it through the day!  Through 2 cuts and into the final workout, to finish in 44th place overall! 
Thank you SO much to EVERYONE for your support, encouragement, and excitement for me in this epic event!  I could not have done it without all of you at the gym pushing me to compete in the Regionals, helping me discover what I am capable of and helping me stick to my training by training with me; without Dutch's help in coaching me,
keeping me accountable and getting me stronger through the last couple of months; without the trainers I work with at the certs pushing me harder; without CrossFit itself, being the BEST training program for life that I have ever experienced; and without Mike, most of all, being the most supportive, thoughtful, and inspiring partner anyone could ask for.  I have so many amazing people in my life to be thankful for and THAT is what makes me strongest.
Thank you for believing in me.
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My awesome support crew -minus Katie and Mike!

Dr. Tabata Meets the Russians

IMG_3516 WOD
Tabata Squats
  Rest 1 minute
50 Kettlebell Swings for time
Rest 1 minute
Tabata Squats

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In 1996, Dr. Izumi Tabata published the results of a study demonstrating, with speed skaters, that the aerobic and anaerobic pathways could be trained simultaneously (Medicine and Science in Sports and Exercise 28). This was a significant finding, as most authorities had regarded the two pathways—and training for them—as compartmentalized. Aerobic training was largely long slow distance (LSD) work, and anaerobic training was typically regarded as some hard-to-measure dark component left to the explosion sports. 
Dr. Tabata examined several different protocols but settled on 8 sets of 20-second work intervals alternating with 10-second rest intervals as the most effective interval times for improving VO2 max. In the original study the intervals were performed at a quantifiable 170% of VO2 max. (Just think max effort.) In the field, where measurements are more subjective, the effort should be such that on the 8th set the trainee is nearing exhaustion. In the original study, the test subjects doing 4-minute “Tabata” intervals saw greater VO2 max improvement than the control group that did 60-minute sessions of moderate intensity exercise. Moreover, as Greg Glassman points out, these high-intensity efforts produce this dramatic aerobic benefit without the muscle wasting brought about by endurance training.
Dr. Tabata’s research tested subjects on stationary bikes, but in the CrossFit world his protocol is  applied to all variety of functional movements. The Tabata protocol is applied to exercises including squats, pull-ups, push-ups, sit-ups, rowing, and dumbbell moves.
We generally score Tabata intervals based on the lowest number of reps completed in any one of the eight 20-second work intervals. (For more on Tabata intervals and their relevance to aerobic  conditioning, see Glassman’s article “Metabolic Conditioning
” from the June 2003 issue of the CrossFit Journal.)   (this excerpt from CrossFit Journal #63, Dr. Tabata and the Dumbbell)

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Welcome to CrossFit, Mark!

And, it’s my turn!

Ok.  The time has come for me to go out and kick it!  It was SO great to watch our team today, though I REALLY wanted to be on it!  Wish me luck!!

MY workouts tomorrow:

Event 1 – The Run
The first event is a 7.1km run through varied terrain including both
asphalt and extremely steep hills off trail. The athlete's time will be
electronically determined by a chip given to the athlete prior to the

Event 2 – The Deadlift
Heaviest successful deadlift completed lifting one rep every 30sec.
Each competitor will begin at the first barbell, which weighs 315lbs
for men and 185lbs for women. Dropping is permitted. The athlete then
has 10sec plus any portion of the 20sec remaining to set up at the next
bar, which is 10lbs heavier than the previous (so the second bar weighs
325/195). Athletes continue moving to progressively heavier bars until
they fail. The athletes are ranked according to the heaviest successful
weight lifted before failing.

Event 3 – The Sandbag Hill Sprint
The men will pick up two 35lb sandbags (loosely packed) and sprint
approximately 170m uphill. The sandbags begin flat on the ground. The
sprint is steep in places, with approximately 100' in elevation gain
over the 170m course. Women carry one 35lb sandbag for the same course.

Event 4 – Row / Hammer Stake
Row 500m
Hammer a 4' metal stake into specially prepared, evenly compacted ground (women use a 3' stake)
Row 500m
Details and standards will be given to the athletes on Saturday afternoon.

Event 5 – The Couplet
The two exercises are wallball and barbell snatch. The specifics of the
workout will be disclosed on Saturday afternoon. We want the athletes
to have the privilege of being the first to perform this exact workout.

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Steve!  Check out THIS kettlebell!  Looks like about 3 pood, don't you think?  Maybe I AM ready for these Games!

Not all athletes will stay in the competition. After the second
event, the bottom 10 men and the bottom 10 women (those with the most
points) will be eliminated from the competition. After the 4th
event, the remaining bottom 10 men and 10 women will be eliminated
from the competition. At this point, there will be approximately 55
athletes competing in the final event (for each men and women).

The day will conclude after the 5th event. At that point, the 16
men and 16 women with the lowest total points will be invited to
compete on Sunday.