Archives for September 2011

Shell’s Last Day

WOD -  IMG_3016


  • 1-1-1-1-1 for load


30 – 20 – 10 rep rounds

  • Pullups
  • KB Swings – 2 pd M / 1.5 pd W

after each round 250m Run

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Today was Shell's last day at CrossFit Flagstaff. It was great to have you in class while you were in town.

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Ann – Best Hunting Shape of Her Life!

Those of you who stepped up to the plate and are working hard on changing your eating habits, you are nearly 4 weeks into your "Look Better, Feel Better, Perform Better Challenge"! Congratulations! Thus far, Ann holds the highest score on eating well, weighing and measuring, drinking her water, getting her sleep and fish oil, and is seeing and feeling the results!

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It doesn't get more "paleo" than this!  Congratulations, Ann!  Using your fitness!

How Much Fish Oil?

Barleans Fishoiltsp Smoothie






Why a Minimum of 3 Grams?

As those of you participating in the Nutrition Challenge well know by now, you lose one point every day that your fish oil consumption falls below 3 grams (of EPA/DHA).  But why do we place this emphasis on fish oil and not any of the other supplements that may also assist with performance and recovery?  

Try this on for size: aside from preventing coronary heart disease, reducing sudden death cardiac arryhythmia, reducing high blood pressure, and reducing unhealthy blood clotting, fish oil also improves athletic performance.  This increase in performance is attributed to fish oil for two different reasons.  

First, the Omega-3 fatty acids in fish oil have anti-inflammatory properties that are unmatched.  The damage we cause to our muscles while CrossFitting causes inflammation throughout the body.  Because we are suggesting you workout a minimum of 3 days a week (we recommend 5-6), this inflammation might be considered chronically elevated. By using fish oil, the body utilizes Omega-3's to produce hormones that are non-inflammatory, thereby decreasing pain involved with inflammation and allowing you to train harder.

Also, fish oil has proven to lower triglycerides – the storage form of fat.  Triglycerides are associated with abdominal fat and constitute a cardiovascular risk indication.  Omega-3's have shown to decrease the generation of triglycerides in the liver and help metabolize this unhealthy fat as an energy source.  You benefit by decreasing your body fat %, which will prove to increase your performance in the gym.

The recommended dosage to lower triglycerides is 5g (EPA/DHA) per day.  It is recommended that you split your dosage into AM and PM doses of equal amount.  Our requirement of 3g is simply a step in the right direction.  By eating a Paleo (grain free) diet, we reduce the ingestion of unhealthy Omega-6's, which are pro-inflammatory.  We aim to reduce this ratio of Omega-6:Omega-3 to levels that reduce inflammation to improve health and performance.


Something New Thrown Into the Mix

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5 Things EVERY CrossFitter Should Do

Shout out to Lisbeth Darsh who originally posted hers about a year ago.

1. Keep a log. If you’re serious about reaching goals, you’ve got to keep a log. WordPress, Beyond the Whiteboard or even just a ratty old notebook, it doesn’t matter what tool you use, you’ve got to log your work. (Extra points for logging your food and sleep.)

2. Get your Level 1 certification. You don’t need to have aspirations of becoming a trainer, it’s a great weekend of learning why we do what we do and why CrossFit works.

3. Visit the CrossFit Games. Oh my hell, are the Games awesome! The ESPN2 or online recaps are NOTHING to the CrossFit event of the year. It’s a weekend of pure motivation.

4. Find a coach. Either at an affiliate or online, find somebody who can program for you and keep you accountable for your progress. Nobody likes “Karen”, but it must be done. Coaches make that happen.

5. Learn other methods. What’s great about this growing cult is that we’re not a religion. We’re willing to do whatever works. Read and tinker with other ways of training and eating. If it works for you, stick with it.

-from CF Hustle

WOD – Brought to us by Kevin Lim, CF Singapore -giving us the push to try some other training methods for 3 months.  Apply yourself to it, let it fill the chinks in your armor.  Dedicate yourself to the training and be glad for what strengths it gives you, because it will.  You won’t know if it works unless you try it with an honest effort.  Guaranteed it’s not going to make you weaker, whether it works for you or not.

  • Prowler Push 100m x 3
  • Sled Sprint 100m x 3

Post Loads and Times.

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Thanks for visiting us from MBS CF -Denver, Johanna!

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Thanks to Ali and Brad from Full Squared Productions and the CF Journal for coming out to hang with us today and do a feature on our gym and community!  Look for that video to come out on the CF main site in a week or 2!


Happy Birthday, Dylan!

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Happy Birthday, Dylan!


Make up what you missed the last 2 days, or work volume training on a gymnastics skill and break through on it!

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REMINDER – Change In Schedule This Week

The CrossFit media crew will be coming this Thursday, Sept. 29th to do a highlight article on CrossFit Flagstaff for the CrossFit Journal!

They will be here all afternoon, and will want to video our classes, so we are going to change the programming schedule for this week only.  Monday and Tuesday will be our "2-ON", Wednesday will be our "1-OFF", and Thursday, Friday and Saturday will be our "3-ON" for this week.  Sunday will remain OFF as usual.  All class times remain as usual, we'll just be programming the regular workout on Thursday instead of Wednesday.

Muscle and Fitness

IMG_2711 WOD

Box Squat @ 50% of 1RM
12 sets of 2 reps


7-5-3 Muscle Ups
After each set complete:
25 Wall Ball + 400m Run

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Adam, visiting from CF Central (TX), will be joining us for a couple of weeks!  Welcome!

HOW???  First, use as wide a stance as possible, and at which you are capable.  Position your feet so they point straight ahead and sit back, never down, until you are sitting on the box. The back is arched, the chest is held high, and the knees are pushed out to the sides. Use a wide hand grip to prevent biciptial tendonitis, and pull the elbows up and under to utilize the lats. When you are on the box, relax the hip muscles for an instant, then forcefully flex them by pushing against the bar. This will cause the spinal erectors to instantly flex, which activates the hips and then the hamstrings. The action is like doing a jerk in Olympic lifting. Try to flex on the box strong enough to stand up in one motion.

Remember to raise the traps into the bar first to ascend. If you push the feet into the floor first, you will find yourself in a semi good-morning position, which is wrong and dangerous.

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You can isolate all the correct squatting muscles by sitting extremely far back on the box. By sitting back on the box to the extent that your shins are positioned vertical or past vertical, the glutes, hips, hamstrings, spinal erectors, and abs are totally pre-stretched and overloaded simultaneously, producing a tremendous stretch reflex.

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Olympic lifters squat very deep, but they bounce out of the bottom. You flex to get out of power and box squats.

Because one sits on a box and then flexes to overcome the resistance, box squats will quickly improve your pulling strength for deadlifts or Olympic pulls.             courtesy Louie Simmons

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Next Free Saturday – Oct. 29

Come and Play

Dear Beginners:

You’ll never know if you don’t try.

If you stay inside and watch the CrossFit runners, the  walking lungers, the crazy folks with the sandbags and the sledgehammers, the barbells and the balls. The brave, odd people that the others talk about: those “CrossFitters.” If you stay inside with your fears, away from them, you’ll never know what they know.

You wonder if you can do it — this CrossFit thing. You wonder if you too could CrossFit.

You can.

CrossFit is not just for the elite, or the athletic, or the perfectly proportioned.

CrossFit is for everyone.

Let me say that again: CrossFit, despite what you may have heard or thought prior to this moment, is for everyone. Don’t listen to the folks who say it’s too hard, or too different or too much of . . . whatever. Or the folks who would steer you to something less. Don’t accept less, from your exercise program, or your life.

Nothing will make sense until you try. Just go and try. And then, if you’re lucky, everything will make sense.

And you’ll feel welcomed home, to a place you’ve never been before . . .



Courtesy of CrossFit Lisbeth


Audrey, Lauren, Tara, and Lisa had a GREAT time competing in the RETRO GAMES at Wasatch CrossFit in Salt Lake this past weekend!


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Team Nurse Ratched

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Team Beaks, Butts, and Biceps

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Tara took 6th in the women's individual competition!

See the rest of our photos in the Flickr Photo Album on the right side of our site.

Lose Fat, By Creating Brown Fat?

by Becca Borowski

In our bodies we have two types of fat, brown and white. White is the common, energy-storing fat. Brown fat, previously thought to be found mainly in babies, burns energy to create heat. More recently brown fat has been discovered in a small percentage of adults, as well. Brown fat is essential for burning energy, creating heat, and burning the white fat in our bodies. In other words, we need brown fat to get leaner.


So how do we create this useful fat? Two recent studies found completely different ways to stimulate its growth in the human body.


It was previously understood that growth of brown fat could be induced in adults through exposure to cold. A new study, published in Cell Metabolism, found an increase in social interaction also led white fat to be transformed into brown fat, resulting in an overall fat loss.


The study was conducted on mice who were first living comfortably with unlimited food and water, but no activities in their solitary cages. They were then placed in a more complex living environment, with up to 20 other mice and equipment for physical activity. The degree of fat loss experienced by these mice was profound. Researchers traced this fat loss to an increase in their brown fat.


On a molecular level, a study done by researchers at the Joslin Diabetes Center uncovered two previously unknown pathways to brown fat. Knowing how the body stops or starts growth of brown fat on a molecular level enables scientists to then manipulate this process in the body. The goal, for researchers, is to develop treatments for obesity and diabetes based on stimulating the growth of brown fat or the injection of brown fat into the body.