Archives for December 2011

Happy End of the YEAR 2011!!!

Thank you, all of you, for another amazing year at CrossFit Flagstaff!  All of your encouragement and support through the changes and growth we have made this past year, the letters you wrote the the City of Flagstaff on our behalf to fight for our place in this town have been inspiring and validating that we are doing the right thing.  Every day I see that in your successes. Every day I feel amazingly lucky that I have a job that never seems like a job.

I said it the other day, and I'll say it here again…

Every time you walk into the gym you do something you didn't think you could do. You witness yourself rising to the occasion, proving your self-doubts wrong and going beyond your own expectations.

We often seem a little nuts to the outside world, but once you step through that door, you know that you are giving your heart, mind, and soul to whatever effort it requires for that day and it's not just for a workout.  CrossFit builds so much more than that.  You leave that door, taking that with you.  Keep up the good work in the new year!

Appropriately, last year we rang in the year 2011 with the CrossFit hero workout, "Nutts".  This year, we close out the year 2011 with…

IMG_9237 IMG_9236CrossFit Hero WOD – "NUTTS"

For time:

  • 10 Handstand Pushups
  • 15 Deadlifts –250 lb. M/205 lb. W
  • 25 Box Jumps -30"
  • 50 Pullups
  • 100 Wall Ball to 10' -20 lb.M/15 lb.W
  • 200 Double Unders
  • Run 400m with a plate -45 lb. M/25 lb. W

                                                                            Compare to Jan 2011

Didn't get to see the 2011 CrossFit Games on ESPN yet?  Here's another chance!  Pretty cool that we made the Editor's picks for top stories on ESPN Front Row!!!

"Editor's year end picks: Celebrating 10 years of PTI, hailing CrossFit Games" from ESPN Front Row.

CrossFit Games Marathon on ESPN2, New Year's Day starting at 1:00pm ET – video [wmv] [mov]

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“FRAN” Celebrates Eileen’s Birthday!

IMG_9213CrossFit Benchmark WOD – "Fran"

21-15-9 Rep Rounds For Time of:

  • Thrusters -95# M/65# W
  • Pullups

Compare to Dec 2010 Day 1, Day 2                         
                                                                             What "Fran" might look like!

IMG_4009Original "Fran'ers" -Greg and Annie [wmv]
Fran by Christy, Primal Fitness [wmv][mov]
Fran -CrossFit Hardcore Seminar Part 2 [wmv][mov]
Fran, 1:53, Jason Kaplan [wmv][mov]
Fran sub-2:00, Miguel Flores [wmv][mov]
Fran – 2:02, Josh Bridges [wmv][mov]
Fran – 2:05, Speal [wmv][mov]
Fran -2:19, Brett Marshall [mov]
Fran, Mikko Salo [wmv][mov]

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Welcome to your first class (and 1st Fran!), Berkely!


This is what Fran feels like. The edges go blurry & the walls start closing in.

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Happy Birthday, Eileen!!!

Who Needs Rice??

Roasted Riced Curried Cauliflower

from Running Around Normal



This “rice” complemented the chicken tikka masala excellently. I seriously didn’t even miss the real rice. The flavors really popped with it, too!

Riced cauliflower:

Roasted curried riced cauliflower:



Curried Riced Cauliflower

1 head of cauliflower, chopped into small florets

1/4 c. olive oil

2 tbsp. red wine vinegar (or just red wine)

1 tsp. curry powder

1/2 tsp. corriander

1 tsp. cumin

1/2 tsp. tumeric

dash of sea salt

Preheat oven to 375 degrees. Take your cauliflower florets and place into a food processor or blender and blend until the florets resemble rice. Should look like picture above. Spread onto a baking sheet. In a bowl, whisk together the rest of the ingredients, and then drizzle onto the cauliflower. Toss with a spatula to coat evenly. Cook in the oven for 25-30 minutes, or until a golden brown.


Mmm mmm.


Make Up What You Missed and build your skill/technique/strength so you can PR and NAIL challenging exercises!


Skill work and volume training pays off, once again!  NICE WORK, AILEAH!

Why is CrossFit so addictive? Every time you walk into the gym you do something you didn't think you could do. You witness yourself rising to the occasion, proving your self-doubts wrong and going beyond your own expectations.

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I unfortunately missed a photo of the end lockout, but she got it!

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Back Squats and Double Unders             or       Deadlifts and Muscle Ups    

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Big welcome to Izzy's family, Eric and Eric! Thanks for coming to play at 7,000'!

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  • Back Squats


Compare to Jan and March 2010, Sept 2008


  • Tabata Double Unders

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Rob, thanks for visiting from River North CF (Chicago)

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Single-Minded Focus


  • Deadlift

Compare to May, April, and Jan 2009,
Dec, Oct, Sept, July, May 2008


  • 30 Muscle Ups
    For Time or Skill Practice

IMG_9033Compare to June and April 2010,
, Aug, May, and April 2008

GREAT walk through CFF's history with the "Compare to" dates!  Fun to see the old gym and many current members when they first started.  There's also a lot of good information and photos to see how we have progressed in form, strength, and knowledge!

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Welcome to your first CFF class, Katy!

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Audrey went from lots of technique practice to THIS SUCCESS today!!!! Yay!!!

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Great job everyone!  Lots of good coaching, assistance, and learning happening today!  (Noah gave special assistance to Steve in the muscle ups!)




 Max Reps in:
 5 minutes Row (Calories)
 4 minutes of Squat Cleans -155# M/105# W
 3 minutes of Handstand Pushups
 2 minutes of Box Jumps -24" M/20" W
 1 minute of Kettlebell Swings -1.5 pood M/1 p W

Some of our current programming is brought to us from CF New England!  We can thank them for this one today!

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Thanks for visiting us from CF Purgatory (Tucson), Matt!

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The Annual 12 Days o’ Christmas!

THIS Year's 12 Days of Christmas is brought to you by Scott! 

IMG_891212 Days-o'-Christmas For Time:
(Choose your KB weight wisely)

  • 1 Clean (75-80%1RM) [12 total reps]
  • 2 Turkish Getups (1 per arm) [22 total reps]
  • 3 Incline Pushups (feet on box) [30 total reps]
  • 4 Box Jumps (30" M, 24" W) [36 total reps]
  • 5 Pullups [40 total reps]
  • 6 Lateral Bar Hops [42 total reps]
  • 7 Kettlebell Swings [42 total reps]
  • 8 KB Goblet Squats [40 total reps]
  • 9 Abmat Situps [36 total reps]
  • 10 Burpees [30 total reps]
  • 11 Double Unders [22 total reps]
  • 12 KB Snatches (6 per arm) [12 total reps]

Plays out like the song: 1, 2-1, 3-2-1,…10-9-8-7-6 thru 1, 11-10-9-8-7- thru 1, 12 all the way through 1 – TIME!

Past Christmas': 2010, 2009, 2008 and 2007

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Thanks for visiting, Bryant and Heidi from Team CF (L.A.), Kyle and Vanessa from CF Fury (Phx) and CF Inferno (CA), and Chris and Amanda DeRosa from CF NOW (Tucson)!!!!

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2008 Games WOD


5 Rounds For Time:

  • 5 Deadlifts -275 lb. M/185 lb. W
  • 10 Burpees

Compare to Jan 2009, Dec 2008, July 2008


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Holiday Advice You Didn’t Ask For

Another week on the CrossFit horse
— and another week of the holiday eat-a-thon. Chances are that lots of parties, tons of food, and gallons of liquor will be offered to you between now and New Year’s Day. Most people in America gain something outrageous like 8-10 pounds during the holidays. That’s insane. Don’t do it. But, that’s easy to say when the eggnog and the Christmas cookies aren’t staring you down. So, how to survive the holiday season and not be a cranky bitch on wheels?

Well, here’s your survival guide for these times. Feel free to write down what I’m about to say on a piece of paper and put it in your pocket. Are you ready? Here it is: Don’t be stupid. Yup, that’s it. I could write all sorts of words and wax eloquently on this subject for 500 or 1000 words, or I could just use 3 words: Don’t be stupid.

You know what to do, so do it. Eat smart. Avoid the carbs. Stick to the meat. (Sorry, vegetarians, but that’s the truth.) Avoid “low-fat” garbage and remember that fat is not the enemy, but excessive caloric consumption is. If you drink alcohol, keep in mind that you’re trashing your diet and deal with it. Don’t eat crap. Don’t buy crap. Don’t take crap when it is handed to you. (That’s in life in general, as well as on a platter at a party.)

Have fun but make smart choices. Remember the words that form part of the CrossFit “World Class Fitness in 100 Words”: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

The holidays are about more than food. You’ll be okay, and smart will feel great in January . . .

-crossfit lisbeth

Make Every Rep Count

Make Up What You Missed This Week

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Snatch Sequence and KBS/Burpee Hit

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"Kelly"                      Great having you back, Bacon Legs! You've been missed!!

Make Every Rep Count!

I found this article a couple of months ago and really thought it was a great read.  There are so many times when I look at the whiteboard and see my time or rounds and think I could have done so much better, but then I think about speed compared to really doing the workout correct.  Keeping my hips planked on pushups, truly breaking parallel on squats and following through at the top, full lockout on the elbows at the top AND the bottom of every muscle-up, full overhead on thrusters, following through on every movement.  These are the important things.  Think of it as having a little judge in your head at every workout and make sure that you make every rep count!

Written by: Freddy Camacho- Owner of CrossFit One World

When it comes to CrossFit as a competition, I can give you an edge over the other competitors. This is a simple tip. I won’t even charge you for it, even though you will start performing better. It doesn’t involve a super secret training regimen. It’s not a crazy concoction of supplements that will give you superhuman strength. It definitely does not involve you following a strict nutrition plan. I can assure you that it isn’t performing multiple workouts in a day.

You gain a competitive edge by simply training with integrity in your movement. It’s simple really. What does it matter if you “kill” a workout, but your range of motion within that workout was half ass? Think about what I am saying here. Do you have a Facebook account? Do you check the comments section on Everyone and their mother posts these outrageous workout results. Where are they when competition time comes around? Most are wondering why they can murder “Fran”, but their judge keeps “no repping” them and they are at the bottom of the pack.

Here are some simple tips to be better at performing full range of motion movement within your workout:

1. Know what “full range of motion” means. Learn that first, then finish reading the rest of this post.

2. Concentrate more. Stop getting WOD drunk. Slow down a bit in your training and pay closer attention to your movement. Remember that you have to walk before you can run.

3. Have someone watch your movement and call you out on it when you suck. Make sure that you get someone who isn’t afraid to tell you that you suck. Make sure that you can handle being told that you suck. If you can’t handle being told you suck, you suck so please don’t compete.

4. Buy a cheap video camera and film your workouts. I train a lot by myself, so I do this all the time. It’s eye opening to watch your workout after you are done. I always armchair quarterback myself. It’s a great way to see your movement, and it’s an even better way to learn about what you are and are not capable of when you start to fatigue. This is one of the ways I learned how to more efficiently strategize my workouts.

5. Don’t try and PR every workout, and don’t treat every workout like it is a competition. I’m not saying that you should NEVER go balls to the wall, I am just saying don’t do it day in and day out. Not only will your movement get better, you’ll be less prone to injury. It’s also an easy way to avoid CrossFit burnout. Yes, there is such a thing as CrossFit burnout. If you haven’t experienced it yet, you haven’t been CrossFitting that long.

So there you have it. Five surefire tips to make you a more successful CrossFit competitor. Feel free to tip me at my PayPal account.