Archives for January 2012

3-Part Harmony

WOD

1. Snatch Complex
    5 x (Power Snatch + Squat Snatch)

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Start with about 70-75% of 1RM Snatch and try to add weight each set. No press-outs. For today, focus on technique over load.

2. Run
    4 x 400 Meters
    2 Minutes Rest Between Intervals

3. GHD Sit Ups
    3 x 20 Reps

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Ted and Cullen eyeing each other….

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Somebody may have jumped the gun….

JACKIE

IMG_7778CrossFit Benchmark WOD – "Jackie"
For Time:

  • 1,000m Row
  • 50 Thrusters -45 lb.
  • 30 Pullups

Compare to October 2010, March 2009

Jackie, Greg Amundson …[wmv]
Jackie, Greg A. vs L1 trainers [wmv][mov]

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Welcome to CrossFit Flagstaff Heather B.

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Happy Birthday, Kim!!!

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CrossFit Young Athetes-1/30/2012

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Makeup Day Sunday

Make Up What you missed this week

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Polar Snack

Why You Got Fat

It’s not about keeping track of calories but about not allowing sugar and complex carbohydrates (breads, pastas and baked goods) into your diet.

CARBOHYDRATE consumption has risen over the years.  So have U.S. obesity levels.  Studies have found excessive carbohydrates cause what is known as western illnesses i.e. heart disease, Type 2 diabetes and hypertension.

HERE is another great explanation from Dr. Gary Taubes.

“Polar Snack” Saturday

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"Polar Snack"

As Many Rounds As Possible in 20 min.:

  • 400m Run
  • 21 Deadlifts -155# M /105# W

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Welcome to CrossFit Flagstaff Drew!

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Saturday Class

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Snatch Complex and Double Under Ladder

IMG_7620WOD

As Many Rounds As Possible in 5 minutes of:    

  • 1 Power Snatch (45# M/35# W)
  • 1 Hang Power Snatch
  • 1 Snatch Balance
  • 1 Overhead Squat

Then:

“Flight Simulator
5, 10, 15, 20…50, 45, 40…10, 5 Reps of Consecutive Double Unders
20 Minute Cap

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Happy Birthday, Christine!!!

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Make Up or Skills

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Deadlifts and "Mad Scientist"                 Welcome To CrossFit Flagstaff Jenny!

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Overhead Squats and "Buccaneer"

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"Lynne"

“Lynne”

CrossFit Benchmark WOD -"Lynne(demo vid)  IMG_7554

5 Rounds for max reps of:

  • Bodyweight Bench Press
  • Pullups

 Rest between rounds, if needed.  Post reps for both exercises in all rounds.

Compare to August 2011 August 2009

Test your limits today. There is no “gaming” this workout. We want to see you falling of the pullup bar and going to failure on the bench press as if every round was it's own workout.

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 Today was Dan's first group class. Welcome to CrossFit Flagstaff Dan!

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Happy Birthday, NICK!