Archives for July 2012

Ryan

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IMG_0834CrossFit Hero WOD – "Ryan"

Five rounds for time of:

Each burpee terminates with a jump one foot above max standing reach.

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Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Compare to Sept 2009 and Oct 2008

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IMG_0827Strength Focus

Max Effort – Find 3RM for Sumo Deadlift

 

 

 

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Great to have you join CFF, Jim Hayes!

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Nuts and Bolts Session #2 -Shoulder Press to Push Press to Push Jerk

GREAT improvements on these lifts, tonight!

Skill Work:
Shoulder Press-Push Press-Push Jerk positions and mechanics.

WOD:
Advanced (solid technique demonstrated): 45-55# – Without putting bar down, Shoulder Press to failure, going straight to Push Press to failure, going straight to Push Jerk to failure (fight urge to rack bar).

Beginner-Intermediate:  Work through 3 sets of 3 reps Shoulder Press, 3 sets of 3 reps Push Press, 3 sets of 3 Reps Push Jerk.  Increase weight only if form is perfect, otherwise repeat reps that are not, to improve form.

Weighted Pull and Push!

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For Load:

  • Weighted Pullups 1-1-1-1-1-1-1
  • Weighted Pushups 1-1-1-1-1-1-1

Compare to March 2012

 

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Welcome to Jim, visiting from Dubai!!

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Nuts and Bolts Session #5 – Work on Pullups, Pushups, and Ring Dips!

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Tara and Audrey worked on their Butterfly kip and Kristin got her first pullups tonight!

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Cheater L-sit!

Breaking Down the Clean and Jerk

IMG_0522Strength Focus
DE Bench ("Board Press") – 10×2 (50-65% of 1 RM)

IMG_0513CrossFit WOD
5 Rounds For Time of:

15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks

-135 lbs. M/95 lb. W                                                     Compare to Aug 2008

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Welcome back to CFF, Kristin! Great to have you back!

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Great squat depth, Shelly!

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Our new class, NUTS and BOLTS started tonight! We welcomed Ashley into her first class, through the Nuts and Bolts skill session and it worked great!  Here's the info on that class:

Each Nuts and Bolts session focuses primarily on skill and technique development and features a short WOD towards the end of the hour.  These sessions are aimed at those needing more in-depth coaching and the new CF'er coming out of the intro sessions.  They are also open to anyone who is looking for further refinement and focused instruction on these specific movements.  Look for them on the schedule and for further definition, click on the class name and it will pull up a description box for each one.

Class Title:  Nuts and Bolts Session #1: Squats

Description:  Nuts and Bolts Session #1 covers: the basics of the Squats – cycling through box squat, front squat, back squat, overhead squat with drill work and a WOD

Class Title:  Nuts and Bolts Session #2:  Presses

Description: Nuts and Bolts Session #2 covers:  the basics of the Shoulder Press, Push Press and Jerks with drill work and a WOD

Class Title:  Nuts and Bolts Session #3:  Deadlift/KB Swing

Description: Nuts and Bolts Session #3 covers:  the basics of the Deadlift and Kettlebell Swings with drill work and a WOD

Class Title:  Nuts and Bolts Session #4:  SDHP/Box Jump

Description: Nuts and Bolts Session #4 covers:  the basics of the Sumo Deadlift  High-Pull and Box Jumps with drill work and a WOD

Class Title:  Nuts and Bolts Session #5:  Pullups/Pushups/Ring Dips

Description:  Nuts and Bolts Session #5 covers:  the basics of Pullups (all styles), Pushups, and Ring Dips with drill work and a WOD

Class Title:  Nuts and Bolts Session #6:  Snatch

Description:  Nuts and Bolts Session #6 covers:  the basics of the Snatch –drill work and a WOD

Important Note:  You must have completed Nuts and Bolts sessions #1-4 before attending this class.

Class Title:  Nuts and Bolts Session #7:  Clean and Jerk

Description:  Nuts and Bolts Session #7 covers:  the basics of the Clean and Jerk –drill work and a WOD

Important Note:  You must have completed Nuts and Bolts sessions #1-4 before attending this class.

Class Title:  Nuts and Bolts Session #8:  Advanced Gymnastics

Description:  Nuts and Bolts Session #8 covers:  the basics of Rope Climbs, Handstand Pushups, and Muscle-ups (this would include ways to scale and to build to getting advanced movements).

Important Note:  You must have completed Nuts and Bolts session #5 before attending this class.

Here's how tonight's class went down…

Monday, July 23, 6:00 pm – Session #1 -Squat/Front Squat

Warmup: 400m run, band mobility for hips

Skill Work:

  • 10-12 Wall Squats -slow fight for good form in technique and depth
  • How to remove bars from rack – fingertip touch, tight core, shallow squat under the bar, lifting with legs
  • How to press knees out to open up hips and lift elbows to start the movement (watch loss of mid-line stability to lift elbows)
  • How to "pull" into bottom depth and "drive" up from heels and elbows
  • Fingertips on bar only, no gripping the bar, bar shouldn't be touching hands or larger knuckles

WOD:

It was appropriate to integrate today's athletes into our daily CrossFit WOD, so they were given 4 rounds of today's workout, given more in-depth coaching on the technique rather than pushing the speed or weight.

Flagstaff Highland Games

15th Annual ARIZONA HIGHLAND CELTIC FESTIVAL
July 21 and 22, 2012

Scott, Audrey, Isabelle, Katie L, Zach W, Jesse and Curt all competed in the Highland Games this weekend. We all had a blast and learned alot.

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Zach finished first in the Weight Over Bar Event!

FInal Scores For the Highland Games


[Read more…]

Makeup Day Sunday

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Young Athletes July 18

YA Board 7- 18

YA group YA Sit ups YA Squat 1 V YA squat 2 V

CrossFit Dodgeball

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Death By Clean And Jerk

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Clean and Jerk Ladder (Death By C&J) 
-135# M/95# W

With a continuously running clock, do one Clean and Jerk the first minute, two Clean and Jerks the second minute, three Clean and Jerks the third minute… continuing as long as you are able.

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Were you able to push through your Comfort Zone, make it through to the other side of the pain cave and find out what you're really made of today? 

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Thanks for visiting from CF Champions Darla!

Strength Focus:  Dynamic Effort Sumo Deadlift 10×2  IMG_9766 IMG_9817

Coordination, Accuracy, Agility, and Balance!

Make Up What You Missed This Week!

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Welcome to Aidrian, visiting us from US CF (CA)!

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Welcome to Mirek, CF Guelph (Ontario, Canada)!

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Power Prowler and Agility Course!

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Learning to play new sports!

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The gym will only have an 8:00 a.m. class for kids and adults on this Saturday. 
Work out and then go to the Celtic Festival this coming weekend and watch Katie L, Isabelle, and Audrey throw heavy objects in the Highland Games on Saturday, and Curt, Zach W, Scott, and Jesse compete on Sunday!

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Mr. Miagi on Accuracy

Nate

IMG_9589CrossFit Hero WOD -"Nate

Complete as many rounds in 20 minutes as you can of: 

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Nate Demo Vid (Eva T.)…[wmv][mov]               

Compare to Feb 2012

Chief Petty Officer Nate Hardy was killed February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

IMG_9590Strength Focus

Find 3 rep max Bench Press

Intro to the Bench Press, Part I, Mark Rippetoe [wmv][mov]
Intro to the Bench Press, Part II, Mark Rippetoe [wmv][mov]

Bench Press: Arch, Mark Rippetoe [wmv][mov]
Bench Press Basic Setup, Mark Rippetoe [wmv][mov]
Bench Press Body Position, Mark Rippetoe [wmv][mov]
Bench Press: Feet, Mark Rippetoe [wmv][mov]
Bench Press Levers, Mark Rippetoe [wmv][mov]

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Nice work to Rupert, visiting from CF Adaptation (VA), taking the HSPU and scaling UP by doing them freestanding on the parallettes!

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And MORE great CrossFitters visited us today!
Welcome to Brian and Ady from CF Warrior Spirit (TX), Lindsey from AE CrossFit (Boston), and Kellie from CF Purgatory (Tucson)!

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Happy Birthday, Jenny!!!