Archives for February 2012

Poise’n Control!


Kettlebell Poise and Control IMG_9572

5 rounds NOT for time.

1 Turkish Get-Up (Left Arm) To up position only
4 Overhead Lunges (alternate legs)
4 One-Arm Swings (Left Arm)
4 Kettlebell Snatches (Left Arm)
Return to floor using Turkish Get Up form
1 Turkish Get-Up (Right Arm) To up position only
4 Overhead Lunges (alternate legs)
4 One-Arm Swings (Right Arm)
4 Kettlebell Snatches (Right Arm)
Return to floor using Turkish Get Up form

Try not to set down the KB during each round.
Rest as needed between rounds. 
Pick your KB wisely.
PENALTY – If you drop the KB during the complex do 5 Handstand Pushups. You may rest briefly while switching from left arm to right arm.

Cash out: 15 pvc shoulder rolls + 5 minutes with a foam roller.

Jeff Martone teaches the Kettlebell Snatch [wmv][mov]

IMG_9555 IMG_9556 IMG_9545 IMG_9547 IMG_9561

 Happy Birthday Keith!

IMG_8837 IMG_0081





20 minutes to find your highest scoring round.
Score = Max reps unbroken Wall Ball + Max reps unbroken Double Unders

You may not mix & match partial scores from different rounds.

Cashout: 10 perfect pushups. (Knee pushups are cool, snaking & piking are not.)




Who says you can't do Wall Ball (or workout for that matter) with and ACL rupture???  Nice work, Audrey!


Happy Birthday, Wally!!!

The Chief


CrossFit Hero WOD – "The Chief"

Max rounds in 3 minutes of:
3 Power Cleans
-135 lb.M/95 lb. W
6 Pushups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Compare to April 2011


Thanks for visiting from Payson, Ben!


How Many Times Did You Repeat 12.1?

Make Up what you missed, or re-do your Burpees….again.



Snatch and Sprint


Presses 1×5


Open 12.1



After Burpees….Presses



Shoulder Press


Push Press


Push or Split Jerk


Shoulder Press/Push Press/Push Jerk tri-panel [wmv]

Compare to 1×5 on all:  Oct 2010 
Compare to 1×5, 3×5, 5×5 Aug 2010, Dec 2009






Happy 24th Birthday, Zach!!!

Speed – Under the Bar, Short Distance



1.)  Snatch

  • 70% 1RM 2 reps x 4 sets

First Pull Video
Second Pull and Catch Video

2.)  10m Sprints

  • 5 Intervals – One minute work, one minute rest

(Aimed # of 10m shuttle runs in a minute = highest completed minute in Death by 10m Sprints – find results in Jan 2012, Jan, Sept, or Dec 2010, or Sept 2009)

Ex: if you completed a max of 11 sprints in a minute in the Death By 10m Sprint WOD, you run 11 sprints each work interval. If someone didn’t do Death By 10m Sprints, they run as many 10m sprints as they can the first round then attempt to hold that number for the rest of the work intervals.

Record number of successfully completed rounds.




Saturday, February 11The Winter Open at Captain CF, Prescott.
Heidi, Audrey, and Eileen competed in individuals!  Isabelle and Todd and Jesse and Katie Slade competed as 2 teams in “The Duet“!


Heidi took 6th place in the Grand Finale!


Eileen placed 4th in the Masters Grand Finale and 6th in Masters overall!



Todd and Izzy took FIRST PLACE in the DUET and Katie and Jesse took 6th!  Great job to everyone!!

Big thanks to the support crew!!


Check competition results here.  See the whole Flickr photo album here.

Making Shi(f)t Happen

How to create extraordinary transformation


As I reflect on not only my own successes and failures, but those of others in the Paleo/primal space, it has become clear to me that, while people are fully supportive of what the Paleo lifestyle represents, many are actually struggling to make it work.

When I say struggle, I am talking about people who…

  • are unable or unwilling to give up the foods that make them fat or ill
  • have seen minimal results over a prolonged period of time or have been unable to sustain the initial results they got
  • have more non-Paleo days than Paleo days
  • can't stick to any kind of movement program that will allow them to increase the functionality of their body
  • feel they must defend their choices to others and are easily crushed when they face even minimal resistance
  • are easily influenced by the unhealthy behaviors of the peer group they have surrounded themselves with
  • are scared to death of failure so they find any and all ways to avoid it
  • consistently make bad choices when the chips are down
  • keep waiting for someone to fix them rather than coming to the conclusion they must fix themselves
  • think the solution is "out there" rather than "within"

While it is nice that I can list a bunch of areas where people are struggling, it's completely useless if i don't address the bigger question which is…

Why do people struggle?

I believe there are two reasons people are struggling with the whole Paleo movement.

  1. They seek to change rather than transform.
  2. They lack a model upon which to understand how effective transformation occurs.

Lets tackle reason #1 first.

Change vs transformation…

We often interchange the terms change and transformation, but in effect they have two completely different meanings.

CHANGE is the function of altering what you are doing–to improve something that you already know is possible within the context of your reality. [Definition taken from The Last Word on Power by Tracy Goss.]

Change involves the idea of doing something you already know how to do, whether it be something you do better, different or in greater or lesser quantity the point is that you are not worried that these changes are beyond the scope of who you are.

Some examples of change include…

  • using an online software to start recording the foods that you eat each and every day
  • getting a personal trainer to help you with your workouts and your motivation
  • buying a cookbook so you can cook better Paleo meals

TRANSFORMATION on the other hand, is a function of altering the way your are being–to create something that is currently not possible in your present reality. [Definition again taken from The Last Word on Power by Tracy Goss.]

In other words, you feel the very thing you are trying to create is impossible; it is completely outside the realm of what you believe is possible in your current reality.

Some examples of transformation might include…

  • learning to embrace and enjoy failure
  • truly not worrying about what others think
  • learning to confront your brutal truths without personal judgement

So how does this connect with the Paleo movement?

The reason so many people struggle is they spend all their time in the area of doing; they spend their time doing things that they know are possible.  But overcoming the challenges of how we look requires that we move beyond doing and into being. We must become someone that we currently believe we can't become in order to create extraordinary transformation.

A new model for transformation…

The second reason people struggle is simply because they lack an effective model to understand how true transformation takes place.

To experience incredible success with Paleo, people need to know where it (Paleo) fits in to the bigger picture of transformation and have an understanding of the vital components that are in play.

There are in effect, three.

The First Component: Tools and Strategies (the doing)

This is the component most people who are looking to "change" spend all their time.  The DOING portion of the program are the tools and strategies that are used to generate results. These include…

  • eating according to the Paleo fundamentals
  • exercise (ie. cross-fit, traditional resistance training, speed work, yoga etc)
  • emptying out the house of non-paleo approved foods
  • hiring a personal trainer
  • getting a gym membership
  • buying a cookbook
  • cooking the right meals
  • recording the foods you eat
  • saying NO to those things that don't fit into the lifestyle component

The DOING portion of the program is important, but in and of itself it is limited simply because we are working within the realm of what we know is possible.

However the DOING portion alone is deceptive. It provides the illusion of transformation, but in truth it really hides us from the bigger issues that are purcolating below the surface of US.  Eventually these issues will expose themselves and when they do they quickly derail any progress which had been achieved.

Thus we enter…

The Second Component: Mindset (the being)

This is a component few think to include, but one that is vital. It is the MINDSET that is required to create extraordinary transformation.

As I mentioned above, understanding why we do what we do is complex.  But when you start digging a bit deeper you begin to discover there are reasons why…

  • we are easily crushed when we experience resistance to what we are attempting to do
  • we can't give up alcohol (in my case, I drank because it allowed me to be someone I was too afraid to be when I was sober)
  • we hang out with people who enable our bad behaviors
  • we crave junk food when we are stressed
  • we spend months and months in "research mode" rather than actually doing something

We can't "DO" our way out of "BEING" problems. Remember BEING issues revolve around things we currently think are an impossibility. Examples of BEING problems include…

  • not setting any goals or setting easily achievable ones so you won't have to deal with failure and criticism should you not meet them
  • thinking you need a personal trainer to provide you motivation and guidance rather than looking to provide that for yourself
  • letting others tell you what you should and should not be doing rather than standing up and BEING the expert on YOU
  • playing yourself off as a helpless victim of genetics or disease or some other ailment, disorder or label that excuses you for not creating what you say you really want
  • believing that you who your are is fixed in nature and can't be changed

So in order to experience extraordinary transformation we must spend considerable time in both the DOING and BEING components.  BUT I believe a another component is crucial and that is…

The Third Component: Community (the belonging)

I personally believe that community is the MOST POWERFUL of the 3 components.

When I talk about community I am NOT referring to simple forums or Facebook groups that people can join online.  Those are NOT communities.  They function more like a mall where tons of people have the ability to gather and chat, but they fail for the following reasons…

  • they are free (the act of paying for something changes the level of commitment people bring)
  • there are no expectations or clear objectives set out for members other than to be "supportive"
  • it's rife with rationalizations, excuses and victim mentalities
  • there is no accountability for results
  • it enables rather than empower people
  • there are no clear calls to action
  • the majority of the questions focus on the DOING aspect (which might promote short-term change, but it won't promote transformation)

What I am talking about is a place…

  • that is run like an innovative cutting edge business. I'm talking about a place where there is a focus on accountability and the producing of results.
  • that has regular check-points where ALL members are required to provide a status update on their progress based on a community set of guidelines.
  • where members invite feedback on how they are being
  • where members are taught how to ask a question properly (from a position of strength not one posed from a victim mentality)
  • where members are called out if they haven't lived up to their responsibilities (this is crucial to the BEING part of extraordinary transformation).
  • where people recognize that information alone rarely creates change. They understand that a new peer group is crucial to helping them think of themselves in a new way by adopting the values of their peers.
  • where people are connected so deeply that they are constantly asking others about their strategies and methods so they can clarify and deepen their own understanding.
  • where everyone is committed to the transformation of everyone else in the community.
  • where action is the only currency

The perfect storm…

First and foremost it is imperative that we recognize the limitations of change and the importance of working towards transformation.

Second, I invite you to embrace a more holistic view of true transformation.  Once you do, then you begin to look for opportunities to combine all 3 components.  At some point on the journey there comes a moment where all 3 meld together into a personal perfect storm of extraordinary transformation.

Here's to making shift happen…

Open WOD 12.1



CrossFit Games Open 12.1

Complete as many reps as possible in 7 min. of:

  • Burpees -jump to target 6" above max reach, both hands touch

CrossFit Games Open 12.1 workout instructions and demo -[wmv][mov][HD mov]

Post reps completed and register and submit your results as part of the CrossFit Games Open.

Kristan Clever 128 reps, Rebecca Voigt 107 reps, Katie Hogan 91 reps.
Workout video demo with Katie Hogan – video [wmv] [mov] [HD mov]

You can still register!  Get on the CFF Team!!!!







Welcome to Burpees, I mean CF Flagstaff, Jer, Tyler, and Molly!





The Burpee: Everyone’s favorite movement. Personally, I hate them and I know there isn’t a person at the gym who enjoys seeing them on the board. They are incredibly simple – you get on the floor, make your chest touch the ground, get back up, do a little hop and clap your hands over your head. They don’t require much coordination, agility, strength, or any real skill at all. I can teach someone who’s never seen one in their life to be a burpee ninja in about 15 seconds, yet they have been and will most likely remain the least favorite movement among CrossFit athletes. But as a coach, there’s something intriguing about them (aside from watching peoples’ heads drop in disgust when it’s time to get started on them): Burpees are without a doubt one of the best training tools I’ve ever seen.

Burpees are hard, annoying, and very unpleasant (especially when the guy doing the programming puts more than 100 in the WOD). I know and love this about them. I’ve been doing them for a few years now, and I still hate doing them. But keep in mind that this is a CrossFit gym, and I assure you that how you feel about burpees is far less important to me than how much better you can become because of them. If nothing else, they teach you how to “quit bitching and deal with it” when faced with something unpleasant to do outside the gym. See? Now that’s practical fitness!

But the main reason I like them is because I believe they are purely a matter of will, and they challenge you in a way that is unique to burpees: No matter how many you’ve just done, you can always do one more. You may not feel like you can after 250 or so, but if someone held a gun to your head and threatened to pull the trigger unless you did another burpee, you would clamber through another one – and you know it. You may argue, you may whine, you may complain between your gasps for breath, but you can ALWAYS do one more. This fact alone tests (and trains) your will to push yourself past your comfort zone without danger of injury from losing your grip in the middle of a kip or having a loaded barbell fall on your head, and unless you can push yourself beyond the level of discomfort you’re currently comfortable with, your level of fitness will stay right where it is now.

These horrible little monsters are a matter of WILL, and if you have the WILL to push yourself to greatness, then it WILL be yours. Don’t settle for less than incredible. Do your burpees like Jiminy Cricket on amphetamines, even when you’re tired – ESPECIALLY when you’re tired – and you’ll teach yourself how to be awesome.