Archives for December 2010

Agility Ladder

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Flag United 99 Soccer Team

Coach Todd and Coach Tara had the pleasure of doing another Free Intro class to the Flag United 99 Soccer Team on the 28th. Thanks to Bruce for helping set this up! We hope to work with your team on a more regular basis!!

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Young Athletes and ‘Little Annie’



Izzy decided to join the Young Athletes and Coach Todd in their class today. Thanks for the added inspiration Isabelle.

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CrossFit Preschool – Coming Soon

CrossFit Preschool classes are coming to CrossFit Flagstaff in January 2011!  We are very excited about this addition to our CrossFit Kids Program. 


CrossFit Preschool is designed for kids ages 3-6.  CrossFit Preschool is focused on building a love for exercise, movement, and healthy living. Children learn body awareness and coordination through squats, opposite arm and leg coordination, skipping, jumping and grip strength development in the first part of the program. It progresses on to include rolling, spinning (vestibular focus) balance and planking (midline stability) and is followed by incorporating fundamental and foundational movements that will be built upon later in life. Preschool programming is focused on the development of gross motor skills, basic strength and addressing the need for bone development and balance.

The class is designed to be a 20-30 minute session consisting of a fun warm up game, a few minutes focusing on a particular skill or movement, a short workout and finishing with a game. At CrossFit Preschool kids will run, jump, and roll into fitness and fun!!


CrossFit Preschool Details:
  • Ages: 3-6
  • Mondays and Wednesdays:  3:30pm to 4:00pm (Starting Monday, January 3, 2011)
  • Cost: $50 per month for the 1st child, $25 per month for each additional child in same family
  • Drop in Fee: $10 per class for the 1st child, $5 per class for each additional child in same family
  • Parents must stay at the gym during the CrossFit Preschool Class

Please contact Katie Lowe ( / 928.853.2459) or
Tara Ross ( / 928.853.2282) with any questions.

New Year’s Resolutions – Why not eat the breakfast of Champions?

This is post is courtesy Peter Egyed, CrossFit Fury.  January is fast approaching, and likely many resolutions to lose weight, lean out, increase performance through nutrition, etc.  This post is well written toward what an elite athlete believes in.  If you're not happy with how you look, feel, or perform, this is the place to start changing.  Why not follow someone's advice who looks like they know what they're doing?  Maybe he's a competitor at the CrossFit Games for a reason? 

CrossFit Flagstaff is aligned with these beliefs, and is willing to help, if you're willing to really make the effort to achieve your goals through work, not empty miracles.

"Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan." — Tom Landry


Here is a step by step list describing our nutrition. Remember that changing your diet is a process so this list provides a starting point and a direction in which to progress.

Go as far down the list as you can in whatever time frame you can manage. The further along the list you stop, the healthier you will be. There is no counting, measuring, or weighing. You are not required to purchase anything specific from me or anyone else. There are no special supplements, drugs or testing required.*

1. Eliminate sugar including sports drinks and fruit juices and all foods that contain flour.

2. Start eating healthy fats. Avocados, nuts and seeds, and healthy animal fats should all be staples of your diet.

3. Base every meal or snack around a quality source of protein, with varying vegetables and seasonal fruit on the side.

4. Eliminate gluten grains. Limit grains like corn and rice, which are nutritionally poor.

5. Eliminate grain and seed derived oils. Cook with butter, Ghee, coconut oil, or animal fats. Use olive oil cold or at room temperature, not heated.

6. Attend your CrossFit class regularly and try new sports and activities.

7. Favor meats such as bison, beef, turkey, and lamb. Eat eggs and wild caught fish. Vary what you eat but try to avoid factory farmed and feedlot animals which are unhealthy and have poor omega.

8. Try varying your eating like we vary our workouts. Don’t graze like an herbivore through the day but instead imagine yourself a hunter-gatherer. Eat different foods, vary when you eat and how much you eat. Schedules are nice but change things up occasionally.

9. Post WOD nutrition.

10. Most modern fruit is just a candy bar from a tree. Go easy on apples, bananas, and dried fruit. Stick with berries and other seasonal fruit. Eat in moderation.

11. Eliminate legumes

12. Eliminate all remaining dairy, including cheese- (now you are “Orthodox paleolithic”)

If you can do step 1, that is about 50% of the benefit and alone a huge improvement on the standard american diet (SAD) By about step 6 you are at about 75%, by step 9 about 80% and at 10 you are at 99% for most people. These are just estimates, of course.


Here are a few great websites full of Paleo Recipes!

Feed Me PaleoEveryday PaleoSweet CheeksPaleo PlanPerformance Menu


No refined sugar or refined carbohydrates. No grain, wheat, soy or dairy (except butter) period.

Limit the amount of sugary fruits in exchange for raw or minimally cooked vegetables.

Build every meal (3-5 per day) around a generous serving of animal based protein and an optional vegetable or fruit on the side.

Once a day or so, enjoy a protein only meal and similarly once a week or so, condense all your eating into two meals which is also known as intermittent fasting.

Keep a variety of mixed nuts available, and eat a handful or so throughout the day, most days.

Meal Logs:

First step in getting help from CrossFit Flagstaff -You must log your food daily for 2 weeks and keep the best account of what you eat as possible. The more precise you are with your food logs, the easier it will be to make adjustments to fit your goals.  If you can't even manage to perform this first step, how can I expect to be able to see you make the effort to change what you're eating?  How can I know WHAT to help you change?  If you "eat pretty well" already, why are you unhappy with your performance, looks, health, etc?  I need a log. 


CrossFit Flagstaff also asks for a bloodwork panel in order to see "inside".  Inside tells the true story of where your health markers are and with a comparison panel in several weeks, often tells a better story of the positive changes nutrition can make.


Cheats happen, we are only human and what's the point of all this exercise and good eating if you can't enjoy yourself a little right? So here is the deal, you get 2 official cheats per week. Now this is not a “cheat day” or “cheat weekend” but instead going out for lunch with the family and enjoying some chips and salsa and maybe even some dessert. It can also be a Friday night out or whatever it is you like to do, but it is limited to one sitting, not an entire day.

If you find yourself having a few too many cheats per week, its not the end of the world. Be honest and log it, then next time you are in the gym we will do 15 burpee pullups for every cheat.

What is a Cheat?

More then one beer, glass of wine or sugar-free mixed drink. Sweets, breads, French fries, juice, etc.

Shopping List:

Variety is king. Do not get in the habit of eating the same foods day in and day out, you will go crazy.

For protein Bison, Beef, Chicken, Turkey, Pork, and Fish should be your main sources. Any wild game is a great choice as well. Try, if you can, to eat organic, grass fed or wild caught animals due to the poor living conditions, bad feed, and overall poor health of factory farmed animals.

Seasonal fruits and vegetables should always be available. Try to buy produce fresh and grown locally vs produce shipped from Guatemala or other distant countries. Berries and dark leafy greens should be eaten almost daily. Squash (acorn, spaghetti, Italian and yellow) can be grilled, baked or sautéed, greens (chard, beats, kale, spinach) can be eaten raw or sautéed.

Blueberries, black berries, raspberries and strawberries should be eaten regularly. Pecans, walnuts, almonds and sunflower seeds should also be eaten raw daily.

*Fish oil is also suggested as a supplement and servings very between 1-5g of omega 3 fatty acids. Note you should NOT take an Omega 6 supplement.

Meal Plan:

Here is a typical 3 day period for a 200 lb. male who exercises 60-90 minutes per day most days.

Day 1

Breakfast: 3 hard boiled cage-free eggs, a handfull of blueberries and half of an avocado.

Snack: 6 oz can of smoked herring, a handfull of pecans.

Lunch: 5-6 oz roasted pork, small salad of spinach, artichoke hearts, red peppers and grilled asparagus will olive oil and balsamic vinegar dressing.

Post WOD: 2-3 oz chicken and 2 cups of applesauce.

Dinner: 5-6 oz steak and sweet potato fries.

Day 2

Breakfast: 2 hardboiled eggs and 3 oz of steak, blackberries and avocado.

Post WOD/Snack: 4 oz can of sardines and about 2 cups of sweet potato fries.

Lunch: 5 oz of steak, two plums and a handful of walnuts.

Dinner: Salmon and tuna sushi sampler (no rice just fish) and avocado.

Day 3

Breakfast: Two eggs.

Snack: 6 oz can of herring, an orange and avocado.

Lunch: Organic ground beef with guacamole, with grilled asparagus, broccoli and onions.

Post WOD: 3-4 oz beef jerky and 2 cups of applesauce.

Dinner: 7-8 oz grilled salmon with two cups of sautéed swiss chard.

High School Soccer – Liz

Liz is one of our CrossFit Young Athletes and is currently playing soccer for the Flagstaff High School Junior Varsity Team. Their team played on December 11 and won (Liz scored one of the goals)!! Great job Liz and the entire JV team. Keep up the Great Work!

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Young Athletes 12/22/10

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12-10-8-6-4-2 rep rounds of:

Ring Rows

Front Squat

Sit Ups





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Flagstaff United 99 Soccer Team Free Intro

Skill Work: Squats, Wall Ball, and Burpees  IMG_9250


4 Rounds :

10 Squats

10 Wall Ball

10 Burpees


Musical Med Balls

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Happy Birthday Wyatt!!

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Young Athletes – Intervals


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