Archives for November 2011


We all wish you a GREAT 30th birthday, Katie!!

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Prowler Push 50m x5

Sled Pull 50m x5


Prowler Carnage

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Welcome to CrossFit, Lauren! Lauren just joined us out of her intro sessions!

Wall Ball on Wall Ball


Box Squat 75% 1RM 3 reps x 5 sets


21-15-9 reps for time of:

  • GHD Wall Ball -10# M/8# W
  • Wall Ball "2-fer-1s" -20# M/14# W

WOD Demo with CrossFit Santa Cruz – video [wmv][mov]

WOD Demo "Andy Takes on Pat and Pete", January 2008 – video [wmv] [mov]

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Just Snatch!

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For Load:

  • Snatch


Compare to April 2011

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Thanks for visiting from CF Insanity (Irvine, CA) Peter!

Welcome back, Jeana!!!


Welcome to CrossFit AND Happy Birthday, Rachel!!!

A Big Week to Make Up

Make Up a WOD You Missed This Past Week


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The Only Easy Day Was Yesterday…

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Push Jerk (heavy singles)

Then, For Time:

9 Muscle Ups
35 Double Unders
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Muscle Ups
35 Double Unders
35 Squats

Muscle Ups
35 Double Unders
35 Squats

Muscle Up Progressions with Carl Paoli and Jason Khalipa

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Ted recently got his first Muscle Up and today he had a breakthrough on his dreaded Double Unders!

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Workin’ Off the Cakes and Pies….


Fight Gone Bad style, 3 rounds:

1 min. Row (for calories)
1 min. Sandbag Ground-to-Overhead
-70# M/47# W
1 min. Box Jumps
-24" M/20" W (reps)
1 min. Burpees
1 min. GHD Situps

Rest 1 min.

Move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.  All points are tallied at the end of all 3 rounds for a total score.

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Welcome to CrossFit, Jonas!

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Coconut Whipped Cream

We love our whipped cream in coffee, on berries for dessert, really on any of our primal desserts.  But it’s nice to have an alternative to dairy and for our Paleo friends.

We thought it would be good to have some cold coconut milk and stuck a can into the fridge for a couple of hours. When we opened it we noticed that it had gotten very thick on top, so we scooped it out and noticed that it had separated from the coconut water. So we added a little cinnamon and a little organic vanilla extract to the thick coconut and whipped it up. To our happy surprise it got thick and creamy immediately, and Oh Wow!!! sooooo good.

We tried it on our Paleo waffles for Thanksgiving breakfast, on top of a pile of berries.  It's great as a treat in coffee.  YUM!

So here are a couple of pictures for you – try it, it is so incredibly easy and completely gluten and dairy-free.

Step 1: Take a “full fat” can of Organic Coconut Milk and place it in the fridge for some time or best over night (in the freezer for 30 min. to an hour if you forget the night before or are short on time).

Refrigerated Coconut Milk being scooped out of can.

Step 2: Make sure that you scoop out all the thickened coconut cream, and that the water is left over. Don’t discard the water, use it to drink or in a shake.

Coconut Water

Step 3: After scooping it out, add a little vanilla, maybe some cinnamon, and whip it in a mixing bowl until it begins to thicken.

Step 4: Enjoy every bite, anyway you like! :-)


New Accomplishments!

You've ALL had huge accomplishments this year and it's been an honor to be even a small part of them!  We are so thankful for each and every one of you in our life, in our community, making this gym something far greather than a gym, making this "job" not seem like a job at all.  Thank you.

Dylan's on, featured in the CrossFit Journal!  Great article by Full Squared Productions!

"Overcoming Obstacles: Finding Innovative Ways to CrossFit" with CrossFit Flagstaff, CrossFit Journal preview video [wmv] [mov]



All-Women's Strength Challenge Recap and Pics -more photos and highlights of our girls on the Bare Bones Barbell site!


Jesse took 2nd place this past weekend at Grappler's Quest!  Congratulations!!!

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Audrey attended the Las Vegas CrossFit Level 1 Certificate Course and earned her Trainer's certificate! Congrats, Audrey!


"Fran" might have challenged her grip for the cold beverages after the cert…another good use for hair ties!


Izzy, and her brother and sister-in-law, Yannick and Melinda, and Keira all hiked the Grand Canyon!  Nice work to the "D-Squad"!


Thanksgiving Prep

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Power Clean
80% 1RM 1 rep x 8 sets


100m Prowler Push x 2
100m Sled Sprint x 2

Post loads and times.


Another CFF pushes prowlers…and 1k Prowler Pushes!
You think OUR prowler pushes are hard!

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Yay! Kim gets to play with the prowlers!    Mall Walkers…you've met your match with these gals!

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Welcome to CrossFit, Paul! Great to have you join us!

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With a close look at the top photo, you'll see why Ken seems to be walking toward his shoe in the first photo!

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Welcome to Bruce and Jane's family, visiting for Thanksgiving!  Great to have you at CrossFit Flagstaff!

Weight Vest Trio


Box Squat
60% 1RM 2 reps x 10 sets


For Time:
(15 min cut-off) wear weight vest if appropriate

35 Wall Ball -20# M/15# W
400m Run
15 Kettlebell Swings -2 Pood M/1.5 Pood W

25 Wall Ball
400m Run
15 Kettlebell Swings

15 Wall Ball
400m Run
15 Kettlebell Swings

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