Archives for August 2011

A Flippin Good Time with the Adults


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A Flippin’ Good Time

P1060190 WOD

Deload Front Squat – 90% of 1RM is baseline 

  • 40% x5
  • 50% x5
  • 60% x5

NO max reps on last set, only 5.

Then, 3 Rounds for Time of:

  • 3 Tire Flips, then Jump on, in, on, and out other side of tire; Flip tire back 3 flips
  • 10 Pushups, hands on edge of tire
  • 20 Squats
  • Run 400m

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Happy Birthday, Greg!!!!

More Than a Gym…

P1060070 WOD

Complete 4 rounds for time of:

  • 5 Power Snatch -115# M/75# W
  • 100m Dumbbell Farmers Carry -45# M/25# W
  • 15 Abmat Situps


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Training…a little workout in learning to move heavy objects…and maybe be a farmer!

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Mixing it Up…a little self-defense training after class.

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Accomplishments!  Beth got her first kipping pullups – and her first torn hand from them!

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Skill Building.  Lauren finished her Intro to Basics class tonight.  Thanks to all those who attended these past 4 weeks!

More than…

by CrossFit Medina

I have the honor and privilege of owning a CrossFit Affiliate, but with that comes the daunting task of having to tell people what CrossFit is.

“So it’s a gym.” No, it’s more than that…
“So it’s like P90X.” No, it’s more than that…
“So it’s a Boot Camp.” No, it’s more than that…
“So it’s like a diet.” No it’s more than that…

Then I realized that I was once on the other side of a conversation like this, but it wasn’t about CrossFit. It was about soccer… excuse me, “futbol!” And I didn’t fully understand what people were telling me until I experienced it for myself.

In September 2010 I was in Spain for an MBA immersion trip and I found myself surrounded by soccer fans. As we walked through Camp Nou (the stadium that Futbol Club [FC] Barcelona plays at) my friends were going crazy… as though we were walking on hallowed ground. They kept patiently educating me on the significance of FC Barcelona. FC Barcelona not only represents the city, but the Catalan people as well.

“So they’re like the Browns and Clevelanders?” No, it’s more than that…

For the Catalans, FC Barcelona is one of the most important icons of the Catalan national pride. It is also a symbol of resistance against the suppression they had to experience, especially by the Franco regime

“Right, like the Cleveland fans against Art Modell.” No, it’s more than that…

The only way for me to grasp this was to experience a match for myself. And on September 14th 2010 my understanding of futbol was changed forever. That night the entire City of Barcelona shut down for a practically meaningless game against the Greek team, Panathinaikos. Some one hundred thousand plus fans converged upon Camp Nou, while millions of others watched on television. The feeling was more electrifying than any playoff game (MLB, NBA, NFL, NCAA, you name it) I’ve ever watched live or on TV, and this was a meaningless game! I finally understood what everyone was talking about. Without question, FC Barcelona is “Mes Que Un Club.” For the Catalans they represent life.

So I could talk all day about what CrossFit is… or what it means to me… or our athletes. But the only way for anyone to truly understand that it is “Mes Que Un Gimnasio”  they have to experience it for themselves.

Then they’ll know that it’s more than a gym…
more than a program…
more than a diet…
more than a fad…

 It’s a way of life.

Another Holli Birthday!


Deload Front Squat – 90% of 1RM is baseline

  • P1050987 40% x5
  • 50% x5
  • 60% x5

NO max reps on last set, only 5.

THEN, Complete 3 rounds for time of:

  • 10 supine Ring Rows
  • 20 Box Jumps -24" M/20" W
  • 30 Walking Lunge steps
  • 40 Double Unders
  • 500m Row

The supine ring row is performed just like a ring row, but your feet are set up on a box tall enough to put your feet higher than your shoulders when your arms are fully extended.

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Welcome to CFF, Rose, from Tower CF (Wilmington, NC)

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Hard workout?  Hm..this ol' thing???  Pshaw!

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Happy Birthday, Holli!

Make-Up What You’re Missing


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Make up your Nutrition Challenge benchmarks – Cindy or CrossFit Total

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Games Event #4

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CF Games Event #10 – "The End"

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Thanks for visiting, Josh from CF Scottsdale and Hank from PFC CrossFit (Las Vegas)

Welcome to Captain CrossFit!

Jesse, Melissa, Joel, Kathy, Audrey, Lauren, and Lisa had a GREAT day helping Captain CrossFit blow their doors open to Prescott!  Congrats and welcome to the affiliate community, Captain CrossFit!


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CrossFit 2011 Games – Event #10


  Phase 3 Snatch

  • 70% of baseline x5
  • 80% of baseline x3
  • 90% of baseline x1+

THEN, CrossFit Games Event – "The End"

P1050651 Complete For Time:

20 calorie Row
30 Wall Ball -20# M/14# W -10' target
20 Toes-to-Bar
30 Box Jumps -24" box
20 Sumo Deadlift High-pull -108# M/72# W kettlebell
30 Burpees
20 Shoulders-to-Overhead -135# M/95# W
120 foot Sled Pull -Sled plus 165# M/110# W

"Darn You, Annie Sakamoto!" from CrossFit Proper

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UFC 134 – Silva vs. Okami


Come view it at the Ray's house! 
Saturday night -5:00 BBQ starts
                         -6:00 fights start!

Bring your meat to throw on the grill.  See you there!


In the main event, Anderson Silva  will defend his middleweight title against Yushin Okami. Also on the card, ex-champions Forrest Griffin and Mauricio Rua will clash in the co-main event.

Main Card
Anderson Silva vs. Yushin Okami
Forrest Griffin vs. Mauricio "Shogun" Rua
Luiz Cane vs. Stanislav Nedkov
Antonio Rodrigo Nogueira vs. Brendan Schaub
Edson Barboza vs. Ross Pearson

Preliminary Bouts
Spencer Fisher vs. Thiago Tavares
Rousimar Palhares vs. Dan Miller
Paulo Thiago
vs. David Mitchell
Raphael Assuncao vs. Jonny Eduardo
Yves Jabouin vs. Ian Loveland
Erick Silva vs. Luis Ramos
Felipe Arantes vs. Yuri Alcantara





Saturday, August 27 · 10:00am – 10:00pm


Captain CrossFit

420 6th St.

Created By

More Info

Come join us in celebrating the Grand Opening of the largest CrossFit facility ever! We will be starting at 10am with signups for the WOD with workout to follow at 11:30. The rest of the day will be filled with good food, product demos, CrossFit intros, Kids workouts, Jiu Jitsu demos from GD Jiu Jitsu, boxing demos, and jump houses for the kids! Don't miss this event!!
CrossFit Flagstaff is going to welcome Captain CrossFit into the community, and those who don't know Lauren, one of CrossFit's founders, will get the opportunity to meet her.
Meet at the gym at 8:15 a.m. and we'll depart at 8:30.  Many have to be back by mid-afternoon for work, so we will return after the workout and hello's are said.

CrossFit 2011 Games – Events #8 and #9


P1050636 CrossFit Games Event 8

Complete as many reps as possible in 3 minutes of:
20 calorie Row
30 Wall Ball -20# M/14# W -10′ target
20 Toes-to-Bar
30 Box Jumps -24″ box
20 Sumo Deadlift High-pull -108# M/72# W kettlebell
30 Burpees
20 Shoulders-to-Overhead -135# M/95# W
120 foot Sled Pull -Sled plus 165# M/110# W

Rest 1 min. Then CrossFit Games Event 9

Complete as many reps as possible in 6 minutes of the above.

Games Vault: Women’s Final Heat 2

Games Vault: Men’s Final Heat 2

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