Archives for August 2012

Dancing Geisha

Strength Focus
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  • Find 3 Rep Max Overhead Squats

 

 

 

 

 

 

WOD

Snatch
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  • 6 x 2 Reps, On The Minute at 65%

then,

“Dancing Geisha”
3 Rounds For Time:

  • 6 Deadlifts – 275 lb. M / 185 lb. W
  • 12 Box Jumps (24" M / 20" W
  • 18 Toes-to-Bar

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Steven was back for a WOD today and Tarrin was visiting from CF Carlsbad.

 

HAPPY BIRTHDAY GREG!!

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Saturday, September 1

1.  Dips
3 sets of:
3 Weighted Dips
3 Strict Dips
Max kipping Dips
Each set is one giant set, meaning you will perform all the weighted,
strict and kipping as one big set.  Here what it should look like;
Complete the weighted dips with a dumbbell between your legs.  After
your 3 weighted dips drop the weight without coming off the rings and
continue with the strict dips.  Then without coming off the rings do a
max set of kipping dips.  That is set one.

You choose the weight.  Rest as needed between sets.

2.  Pullups
3 sets of:
3 Weighted Pull ups
3 Strict Pull ups
Max kipping Pull ups
Same protocol as the dips.  

3.  Push Press
4 x 8, across

4.  BulletProof Shoulders, Demo Vid.
Side Plank Retractions, 1×20 each side
Mod. Push up Hold, 3×15 sec. each side
Scap Push ups, 1×15
T's, 4×5+5 second overload
W's, 4×5+5 second overload
Cuff Isolation, 1×15-30

A Highball with Annie in Bangkok…

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Annie in Deficit
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Friday, August 31

1.  Snatch 
6 x 2 at 65%, OTM

2.  Clean and Jerk
6 x 2 at 65%, OTM

3.  Box Squat Jumps
8 x 2 – You can use dumbbells and/or weight vest to weight these down, but speed trumps load.  Demo Vid.

4.  Dumbbell Bulgarian Split Squats
2 x 8 ea/side

5.  "Dancing Geisha"
3 RFT:
6 Deads, 275/185
12 Box Jumps, 24" (same for men and women)
18 TTB

Honey Highball

Strength Focus
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Push Press
Find your 3 rep max 

CrossFit WOD

"Honey Highball"

9-6-3 rep rounds for time:

Handstand Pushups

Burpees

Chest-to-Bar Pullups

Burpees
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Cash Out

Ring Push Ups

2 x Max Reps

 

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Happy Birthday Holli!


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Thursday, August 30

REST DAY!!

 

Hot Night In Bangkok


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1.  “Hot Night in Bangkok”

5 Power Cleans -225#M/155# W
  400m Run
10 Power Cleans -185# M/135# W
  400m Run
15 Power Cleans -135# M/95# W

Rest as needed

2.  Tabata Row
8 rounds of :20 on, :10 off, for total meters – Choose “interval time” on the monitor and then set it to :20 on and :10 rest.


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We bid farewell to Rachel Glenn today, as she leaves us to continue on with her traveling nursing job!  Rachel, it’s been great having you as part of the gym for the time you have stayed in Flagstaff!  Good luck on your journey and keep up your CrossFit training!

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Welcome to today’s visitors, Clark and Charlotte from CF Coronado (CA), and Ashley and Kevin from their garage gym in Tucson!

CrossFit Kids Box Jump and Press

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Noname8Farmers and Lumberjacks!!

Wednesday, August 29

1.  Push Press
Work up to a 3 RM

2.  Ring Pushups
1 set close to failure – Leave 1-2 in the tank
1 set to failure
Rings should be set at 1" off the floor.  Be sure your hips travel the same distance as your shoulders and at the same time.

3.  Pulling Superset
A.  Pull up Rows, 3 x 6-12 – these are essentially a belly button to
bar pull up, we are looking for the horizontal row action.  If you
aren't even close sub barbell bent over rows. Watch the Demo Vid.

B.  Bent over Reverse Flyes, 3 x 8-12 – yep, old school body building reverse flyes.  Keep it light and controlled.

4.  Snatch Grip Shrugs
3 x 8 – these can be dynamic, aka – use your hips.  Keep the scapula retracted.


5. "Honey Highball"
9-6-3 of:
Elevated HSPU – you choose the height; one or two plates or parallettes.
Burpee
Muscle ups
Burpee

Annie in Deficit


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Strength Focus 

Olympic Pause Squats
3 sets x 6 reps

Use high bar rack position and pause for 2 seconds in the hole of each squat.

CrossFit WOD

1. Deficit Deadlift
    Work up to a 3RM

IMG_3747Stand on 45# plates (maybe 45 +25 if you are short).  These can be done as sumo or traditional pulls.

2. “Annie”
50- 40- 30- 20 -10 rep rounds for time:

  • Double Unders
  • Abmat Situps

Compare to June 2012


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Strong squat position in an upright posture with the high bar placement. Strong grip with bar rolled into traps, keeping wrists straight.

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Max has moved to Flag and joined us from CF Solution (Phx)! Welcome!

  • If pulling a deadlift off the floor is the most challenging part:
     
  • Technique – create tension in legs, lower back AND lats
    before pulling, head up, push the ground away, try various foot
    positions, use flatter shoes
  • Strength – incorporate deficit deadlifts, band resisted deadlifts, GHRaises

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Couples that CrossFit together…..Great to have you in the gym, Julianne and Chris!
                                                                 Welcome to your first class, Yael!


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Sarah recently attended a Jump Rope clinic in Phoenix to learn new tips on getting Double Unders!  Great job doing what you need to do to work on your weaknesses, Sarah!

How To Be Successful At The Gym


 Written by Nichole DeHart, CrossFit Invictus

This post is geared towards those who are just starting out with a
new workout program, but veterans can take to heart the information as
well. It’s not uncommon for folks to start out with the best of
intentions. They sign up for the gym membership, buy workout gear, get
the cool, new, environmentally friendly water bottle, etc…but then fail
to execute their plan to utilize the gym. I understand, sometimes we
feel overwhelmed with work, travel or just daily stressors that hinder
our well-intended desires to be healthier.

Here are a few tips to make your transition into a healthier lifestyle smooth, sustainable and enjoyable:

*Be consistent. Write out a schedule at the
beginning of the week and schedule in your gym visit. It shouldn’t be,
“well, if I get out of work in time I will try and make the 6:30 pm
class.” Schedule your gym visit like you would any other appointment and
do everything you can to make that appointment.

*Scale the workout as needed. I occasionally
receive emails from people that say something like, “I was going to come
in but then I saw what the workout was and I didn’t think I could do it
so I skipped class.” Never find yourself with this mentality! We
coaches are here for a reason! We will help you scale the workout to
make it appropriate for your ability level. This is also why we offer
different programs, such as “Fitness” and “Performance.” You have the
option to decide which program you would like to follow, depending on
your goals.

*Come 5 minutes early, stay 5 minutes late. This is
an extra 10 minutes added to your gym experience but it will help you
make a ton of progress. Take these extra few minutes to work on your
mobility or any skill you are having trouble with. A more mobile body
will help you feel better in your workouts. Practicing a skill can help
you feel more confident in the group sessions. Take time to take care
of you.

*Make relationships. I think this is one of the most
important points to having a successful gym experience. These
friendships help keep you accountable – you are way more inclined to
make it to a session if you have friends and a coach expecting you to be
there. Your friends and coaches help make the session fun and will be a
source of encouragement. So, next time you are in a group session,
introduce yourself to someone new and start building those connections!

*Track your results. There is nothing as
unsatisfying as working towards a goal and not seeing progress. However,
for progress to be seen, there should be something measurable. Write
your workouts down, the weight used and how you felt. By keeping track
of your workouts, you can see how much you are improving. The more we
see ourselves progress, the more motivated we are to continue on the
path we have paved. You can read more about the benefits of keeping track of your workouts here.