Archives for July 2012

Deads and Prowlers


  • Deadlift

          3-3-3-3-3 For Load

100m HEAVY Prowler Push

Deadlift Intro Lecture Clip [wmv][mov]

IMG_1324 IMG_1324 IMG_1324 IMG_1320 IMG_1379 IMG_1379 IMG_1336 IMG_1336 IMG_1336

Cris just joined us! Welcome!   Thanks for visiting, Jason from CF Reality (CA)!

IMG_1376 IMG_1341 IMG_1341

Noemi is leaving us to return to Texas.  Noemi, it has been such a pleasure having you part of our community for these past few months while you've been here to go to school.  Please know you always have a place here and we will miss your smiling face!


Constructive Freeform is cancelled tonight due to Ann and Chris' Going Away party!  Come on in to Mike and Lisa's for a Hawaiian BBQ potluck and help us send them off!

Good Luck to Joni!

We will miss Joni, as she moves to Phoenix for law school, but look forward to her visits and hopefully her return when she has her degree!!  Good luck in your new journey, Joni!  Do great things!

IMG_1201 IMG_1201

Press and Hip Extensions or 7×21=147

WOD – IMG_1285
7 Rounds For Time of:

Compare to March 2011, Jan 2009, July 2008





IMG_1169 IMG_1181 IMG_1173

Welcome to CrossFit Flagstaff Robby! 

IMG_1187 IMG_1195 IMG_1210 IMG_1220 IMG_1184 IMG_1198


Strength Focus

Dynamic Effort Deadlift (with Deficit)

8 sets of 3 reps at 50-60% of 1 Rep Max

(Controlled from the ground until bar passes knees and then explosively open the hip to full extension)



Constructive Freeform



IMG_1154IMG_1154NUTS and BOLTS Session #7 -Clean and Jerk IMG_1138 IMG_1134 IMG_1134

Warmup: Medball Clean Teaching Progression-

  • Stance, object position in relationship to legs and frontal plane
  • Deadlift review (1st pull)
  • Deadlift Shrug -slow, building in speed and aggression to teach to power of hips over pull of arms, allow ball to float up straight arms
  • Front Squat review (receiving position, solid mechanics in squat, strong enough to take a load)
  • Shrug-Drop Under (3rd pull, focus on speed under the weightless object, meeting it vs pulling it higher)
  • Remind to stand up with the object every rep, no dropping early
  • Drill of 2 DL-Shrugs (violent to remind brain what body is capable of), then full Clean

Stretch triceps for rack position, 5-8 Front Squats with empty bar

Skill Work:  Hook grip discussion, Clean Pulls w/light weight x3, increase weight 3×3, Tall Power Cleans for fast elbows and hook grip release to Stop Front Squats (5 sec pause) 3×3 -mindful of grip/rack/high elbows, weight in heels, no bouncing/losing lumbar curve.  5+ Power Cleans – repeat reps if gripping bar in catch, focus on elbows driving around bar. 

Push Jerk review: discuss as a separate movement from Clean. Feet need re-set, elbows lower for straight drive, bar now in full grip w thumbs around the bar. Review hip extension. 

Comp Squad

Training Times & Comp Squad Program Guidelines

The Comp Squad program is designed to be additional training for advanced athletes that are serious about competing in competiton at a high level.  The program is ineffective if the athlete is not consistently completing the CFF WOD as a base, so please do not “cherry-pick” the CFF WOD, or use the Comp Squad training as an alternative to the CFF WOD.  Also, if you are not an “RX’d” athlete, ie you are not completing the majority of CFF WODs without scaling, then it makes no sense for you to undertake the Comp Squad program as it is too much volume and will hamper your progress.  Rather you should focus on getting to RX’d first, before adding any additional work.

If your goal is to be on Comp Squad, you should be diligently hitting the CFF WODs consistently and with purpose toward each.  Focus each workout as a training session to work on a weakness that workout provides for you.  Attend Make-Up days, Freeform Open gym times, and Nuts and Bolts classes and work on the skills of the movements you need more time and attention to detail on.  Ignoring the necessary skill work and just hitting everything as heavy and as fast as possible shows lack of commitment to your goal.  What is your true goal and are your behaviours matching that goal?

If you are an Rx’d athlete and completing the CFF WOD consistently, you should incorporate the Comp Squad training into your training to the extent that you are able to handle, and then ramp up over time until you are consistently completing the additional training.  We are programming the maximum work that we think our athletes should be doing, not the minimum. Jumping in “Cold Turkey” and trying to hit every additional session is a sure-fire pathway to injury and/or over-training.  Adding one additional session per week at a time and allowing your body to catchup before adding another is a good strategy for long-term success. You should monitor your recovery and back off if your CFF WOD performance starts to decline.  Remember, there is no way to “fast-track” your progress, but you certainly can “slow-track” it by over-reaching before you are ready.

Please note that there are limited time slots available to complete the additional training.  Be efficient and get your training done in one of these slots.  It is not OK to be using the gym for Comp Squad outside of these hours as there is too much impact on the classes or trainers, so please respect the times that have been provided.  The trainers will kick you out if you stretch beyond these times.

Comp Squad Open Gym Times:-
All Freeform Open Gym times, 1:00-3:00 p.m. Monday through Friday, and 7:00-8:00 p.m. Monday through Thursday, 5:30-7 p.m. Fridays.  Saturdays 11-1:00, and Sundays 9-Noon.

If you are on the CFF Comp Squad, you need to post your results to comments.  If you don’t post to comments, the trainers will assume that you rested that day.

July Free Saturday – Mr. Joshua

Mr. JoshuaCrossFit Hero WOD – "Mr. Joshua"

Five Rounds for Time of:
  • 400m Run
  • 30 GHD Situps 
  • 15 Deadlifts -250 lb. M/185 lb. W

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Compare to Jan 2009, Nov 2008, and Oct 2008


CrossFit Makes People Better Commercial – video [wmv] [mov]

Welcome to all our visitors today! Strong work in learning new things, accepting the challenge of the workout, and giving CrossFit a try today!

IMG_1067 IMG_1103 IMG_1103 IMG_1095 IMG_1095 IMG_1095

Welcome to Brian and Lisa, visiting from CF Fury (Phx)!

IMG_1113IMG_1113IMG_1113NUTS and BOLTS Session #6 -Snatch

IMG_1088 IMG_1088 IMG_1088

Skill Work:  Intensive Burgener warmup, lots of attention to positions of first, second, and third pull and OHS, straight arms, pulling back through movement to stay in heels as long as possible.  PVC to light weight.

                   Power Snatch 2 on the minute for 5-8 minutes.

WOD:  AMRAP in 7 min:

1 Power Snatch
1 Hang Power Snatch
1 Snatch Balance
1 Overhead Squat

Erin and a Birthday

IMG_1062CrossFit Hero WOD – "Erin"
5 rounds for time of:

  • 15 Dumbbell Split Cleans -40# M/30# W
  • 21 Pullups

Dumbbell Split Clean – CrossFit video [wmv][mov]

Compare to Sept 2010

IMG_1017 IMG_1009 IMG_1009 IMG_0986 IMG_0986 IMG_0986 IMG_0986

IMG_1060 Strength Focus – ME Bench Press – 1RM


Nuts and Bolts Session #3 – Deadlift/Kettlebell Swings

DL Skill Work: 

  • Proper setup position – noting where people should feel tension, weight in heels, bar position, head position, chest position
  • Bar path – close to body, pulling back on the entire pull
  • Body position through pull – upper back tension, chin pulled in through entire movement
  • Return – never let the bar drop, teach concept of pressing hips back and keeping bar through frontal plane, knees backed off.  Advanced:  touch and go

KBS Skill Work:

  • IMG_1057Body Positions: Heel Plant, High Chest, Proper Back Position, Straight Arms, Lean Back from Up Swing, TIGHT core w/butt and knees snapped in-line at up swing (gains momentum and also keeps bell from flipping back)


AMRAP 10 min:

6 Deadlifts (heavy – relative to individual)
7 Burpee Pullups
8 KBS (heavy – relative to individual)


IMG_7965 IMG_7965 IMG_7965 IMG_4059 IMG_7038







Happy Birthday, Brian!

IMG_0962 IMG_0962

Make Up the Unavoidable!!!!

IMG_0847IMG_0847IMG_0847IMG_0847IMG_0847IMG_0847 IMG_0928 IMG_0928 IMG_0928

Nuts and Bolts Session #4 -Sumo Deadlift High-Pull/Box Jumps

IMG_0958 IMG_0949 IMG_0949

Warmup:  Good mornings, Squats, Vertical Jumps (to warm up explosive hip and mindfulness to relationship to the movements to come)

SDHP Skill Work:  SDHP teaching progression.

5×5 increasing load

Box Jump Skill Work: Broad Jumps -teaching arm swing and follow through, sticking landing
                       Transfer to low box jumps – driving knees up and landing in partial-depth squat, stand and step down, stand and jump back, jump to extension.
                       Increase height with bumper plates and higher boxes.

Advanced: Work on rebound off the floor.

Box Jump 90 sec (Advanced goal: 40 rebound jumps @ 20" box)
15 Sumo Deadlift Highpulls
Box Jump 60 secs (Advanced goal: 30 rebound jumps @ 20" box)
Box Jump 30 secs (Advanced goal:  20 rebound jumps @ 20" box)

DSC_4520 DSC_4520

Happy Birthday, Brian!!!

Highlands Games Photo Album!

The pics are up and in the Flickr photo album on the right column of our website!

Check 'em out here!

IMG_9907 IMG_9907