Archives for April 2012

Twinky Shenanigans


Box Squats -Dynamic Effort (DE) 8 sets of 3 reps
                 -45-60% 1RM/under speed


For time:
Run 800m
  10 rounds of the couplet:
     Knees-to-Elbows – 10 reps
     Hug-a-Twinky (reverse-hypers) – 10 reps
Run 800m

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Dynamic Effort Training – Lifting a non-maximal load as fast as possible.  The weight shouldn’t be heavy and should move explosively.

This training is done for low reps per set so as to promote the most explosive power possible. One of the other great benefits of DE work is that it allows for form practice. As the weight is drastically reduced technique is easier to build and maintain. The goal is to move the weight as quickly as possible, but with perfect form. Fast and sloppy doesn’t do much good and is a big injury risk.

The Dynamic Effort day is not used to develop maximal strength, but to increase force production and explosive strength. By training at 45-65% and using compensatory acceleration, the athlete will become more explosive. Using compensatory acceleration (pushing as hard and as fast as one can during the concentric phase of the lift) allows the athlete to push maximally against sub-maximal weights. Thus an athlete that can back squat 300lbs. using 180lbs (60%) can produce 300 lbs. of force as long as they concentrate on accelerating the bar. The training of force development is imperative in order for an athlete to achieve their potential.


What a bunch of twinky-huggers!

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Maybe going out on a limb here, but it would appear Sara is QUITE excited to see the contraband bands make a guest appearance, today…. 


We have a lot of traveling CrossFitter's who come through our gym and take a lot of pictures of our equipment, gym set-up, ask about our training and schedules, and they take those ideas back home to utilize.  That's one of the great things about CrossFit.  The open-source model and sharing of ideas.  If you travel and see something really cool, be sure to bring the idea back home.  I got our personal small whiteboards idea from another gym.  There's a CF gym out there that has a jeans exchange box in their women's restroom – what a cool idea!

What Did You Get Stronger At Today?

Layin' It On the Line


I can’t make you a better athlete. I can’t make you skinny. Or fat. I can’t make you a better person. I can’t make you a better friend, a better lover, a better mother or a better father.

I can’t make you run or row or front squat or L-sit or do handstand push-ups.

I can’t make you do anything.

You are the person with the power. The person with the choices. The person who makes the decisions. Only you can make you do anything.

All I can do is provide expert instruction, an outstanding facility, a phenomenal community, and an accepting atmosphere where it’s safe to f*** up and try again.

And results. Lots of results if you’re willing to work for them.

You have to decide if you’re ready to accept that challenge. You have to decide if you have a warrior’s soul, if you’re a CrossFitter.

I am a CrossFit coach. I am a CrossFit affiliate.

What are you?


Who's watching the CrossFit Games Regionals competitions in South East, South Central, and Canada West this weekend and being INSPIRED and AWED?  Anyone you're rooting for?

April 28, 2012

Warmup:  300m Run – Running drills – Broad Jumps – Bear Crawl – 10 squat thrusts – 10 situps – 10 superman

Skill Focus: KB Swings and Handstands


3 Rounds:

  •   9 or 15 Squats
  •   6 or 10 Pushups
  • 10 Bean Bag Toss

Skill Focus: Rope Climb and Double Unders

IMG_3398 IMG_3399Welcome to CrossFit Kids Flagstaff, Dana.

Saturday 5-Rounder

IMG_3401WOD – Brought to you by Ben Jaffe….

5 Rounds For Time:

  • 400m Run
  • 50 Double Unders
  • 25 Pushups
  • 25 Pullups


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If you could only perform five exercise movements for the rest of your life, which five would you do
? (Assuming your goals are general health, fitness and longevity, and not a specialized sport).

Annual Skill Testing Day!


Individual Tasks in One Minute:

  • Muscle Ups -10 M/5 W
  • Max Double Unders -minimum 75
  • Chest-To-Bar Pullups -30 M/20 W
  • Handstand Pushups -20 M/10 W
  • Max Rope Climbs -20' (min. 3 in 90 sec.) IMG_3402

Weighted Lifts max consecutive reps of each:
(minimum 5)

  • Deadlift -315# M/225# W
  • Thrusters -155# M/105# W
  • Clean and Jerk -185# M/115# W                         Compare to Jan. 2011
  • Snatch -135# M/95# W

Weights and reps listed are minimum expectations for competitive athletes. This is the last time these standards will be the minimum expectation for those athletes.  We will see baseline go up the next Skill Test day.

All others, use this as a test of where you are with these movements.

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Make Up Thursday


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Back Squat 5×5

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Run 10k

We had some hardy souls brave the snow, rain, and mud (and cranes!) today, to make up the run they missed yesterday!  Congrats to Craig, Heather, Sarah, Karry, Rebecca, Sara, and Zach!!!

"An adventurous 10k today. Rain, a crane that scared the crap out of me twice, a minor altercation with barb wire, mud, mud, & more mud, and finally sunshine! Good times were had!" -Karry

CrossFit Baseball

Warmup:  Agility Ladder IMG_3321

Skill Focus:  Front Squats

WOD:  CrossFit Baseball

  • Buy In: 5 Bean Bag Throws
  • 1st Base: 5-7 Squats or Pushups
  • 2nd Base: 5-7 Mt Climbers or Situps
  • 3rd Base: 5-7 Box Jumps

Game: Soccer Kicks



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CF Kids WOD – “Maggie”

Skill Focus: Pullup Kip and Thrusters

WOD: "Maggie"

4-7 Rounds

  • Run 200 M
  • 7 Thrusters (wt pvc – 25#)

IMG_3255 IMG_3268 IMG_3264 IMG_3258Welcome to CrossFit Kids Flagstaff Jacob and Monica!


IMG_3228 IMG_3272WOD

  • 10k Run For Time!

10k Row
5k Run/5k Row
5k Run OR Row
Run for time, not distance

                                                           Compare to March 2011


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Birthday Back Squats


For Load:

  • Back Squat (high bar focus)


Compare to Oct 2011, Nov 2009

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The high bar back squat has a few hallmarks that will help you identify it:

  • The bar is carried just behind the neck on the trapezius muscles.
  • The torso remains rather upright throughout the movement.
  • Arms are held in a neutral position and the thumbs grip the bar.
  • The knees come to a point in front of the toes and the shins will be well past vertical at the bottom.
  • The quadriceps are the dominant muscles driving the squat.
  • The full range of motion is usually several inches below parallel.


In the high bar back squat, the most common location to set the bar is right on top of the trapezius muscles. This position is known as high bar placement and the decision to keep the bar there will directly influence how the squat will be performed. A high bar back squat is often referred to as an Olympic squat and, in keeping with its name, is the preferred squatting style for many who practice Olympic weightlifting.  The bar needs to stay in balance over the middle of the foot. In a high bar squat, the torso will remain quite upright throughout the movement and the knees will come to a position in front of the toes at the bottom. The lower back is held in extension to avoid injury and maximize force transfer while the arms are held in a neutral position and the thumbs are wrapped around the bar. This posture keeps the bar in balance and also dictates what musculature is emphasized during the squat. A high bar squat relies heavily on the quadriceps to extend the knee and the gluteal muscles to extend the hip. The hamstrings and adductors, while involved during the movement, are not considered the prime movers of this exercise.

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Happy Birthday, Mike Ray!

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Happy Birthday, Methy!!!