Archives for December 2012

Ringing out the last minutes of 2012!!!

IMG_2600CrossFit WOD

OTM x 20 minutes:
Odd minutes: 3 Power Snatch
Even minutes: 6 Front Squats (from the ground, no rack)

Set up two bars if needed.  Weights do not need to be across.

Cash Out:
Pick one of the following (A, B, or C), based on greatest weakness…
A.  Handstand Pushups
OTM x 10 min.                                                                   Strength Focus
Odd: 5 HSPU                                                                      Overhead Squats
Even:  200m Run or 200m Row                                            10 reps – moderate

IMG_2602B.  Handstand Walking
OTM x 10 min.
Odd: 10m Handstand Walk
Even:  200m Run or 200m Row

C.  Overhead Strength
OTM x 10 min.
Odd: 6 Push Press
Even:  200m Run or 200m Row




Grit.  Determination.  Victory over struggle.


This year was filled with such growth for CrossFit Flagstaff and all the
athletes within its walls, and it has been an honor to be a part of it.
 Big things will continue to happen in 2013!  Thank you for a GREAT year!


Monday, December 31


 1. OTM x 20
Odd:  3 Power Snatch
Even:  6 Front Squats – from the ground, no racks
Set up two bars.  Weights do not need to be across.

Pick one of the following (A, B, or C), base on greatest weakness…
A.  Handstand Push ups
OTM x 20
Odd: 5 HSPU - rings, elevated, kipping or strict
Even:  200m Run or 200m Row

B.  Handstand Walking
OTM x 20
Odd: 10M Handstand Walk
Even:  200m Run or 200m Row

C.  Overhead Strength
OTM x 20
Odd: 6 Push Press
Even:  200m Run or 200m Row


“The night that the whiteboard closed online was the first time I
really allowed myself to believe I made it. There were no words to
express how it was to know I had made it to that big dance.”

When Anne Sargent set her mind on competing in the 2012 Reebok CrossFit Games Open, she had two mantras: Dare to believe, and no regrets.

“I decided that when the (Open) came, I was going to focus on two
things: I was going to dare to believe that I could do this and that
(the Games) was something that I could do and should aspire to. And the
other thing was that I wanted to go at it with no regrets,” the mother
of two says.

“Whatever happened, I didn’t want to wish that I had done something differently, or feel like, ‘if only,’” she adds.

Reflecting on her experience, Sargent says she is proud to say she made good on her commitment to both.

[Read more…]

Hello From Ben!

Ben Withey dropped us a hello.  Great to hear from you, Ben!  We already miss you, as well!!!

Just wanted to drop you and the CFF family a line and let you know Sarah and I made it to Denver with no problem. I found a box close to our apartment (Bighorn Crossfit) and have committed to a month there to begin with. The two Coaches (Brian and Kari Bowen) were both trained by you. The gym membership is small (38 members) but they all seem like good people and it feels good to be back in the gym. With the move and the holidays it was a full ten days between my last workout at Crossfit Flagstaff and my first workout at Bighorn.

I wanted to tell you and the athletes of Crossfit Flagstaff how much I appreciate the community you have created. I only worked out with you all for 6 months but from Day 1 you made me welcome and it felt strange to leave without much preamble. The move was so hectic that the last day I was able to workout came faster and went quicker than I was ready for. I left without getting the opportunity to close the door on Flagstaff in the way that I might have chosen to if time and circumstances allowed. That being said, Crossfit Flagstaff is a unique place, and I am proud to have been a part of that community. I miss you all and if you are ever in the Denver area please let me know.



We had the privilege of a visit from Rob and Larissa, friends of ours whom we met in Japan and who now live in Hawaii.  Needless to say, the cold and elevation were tough variants today!



Sunday, December 30


More Photos!

Big thanks to Tim Weaver for taking and sharing all these great photos from AC2!

Benchmark Day!


CrossFit Benchmark WOD – "Angie"

For Time:

Compare to November 2012


Stretching Social Time


Justin went the extra mile with a lot of butterfly C2B pullups and air under the hands on the pushups today!  NO question on whether his chin was over the bar or whether he was pressing his elbows all the way out on the pushups!


Get it, Todd!

Welcome back, Sam!  Visiting again from Cactus CF!

Macho Man

1. Power Clean
Establish 1RM, for today in 30 min.

2. "Macho Man"
OTM For as long as possible…
3 Power Cleans, 3 Front Squats, 3 Jerks -165# M/115# W

Try to get 5-9 rds.  If you can't complete 5 rds, go down in weight and keep going.

IMG_24943. Finisher, choose one or two:
A.  Ring Dips
30 reps for time

B.  Rope Climbs
5 x 15' Rope Climbs

C.  L-Sits
IMG_24935 sets:  10 seconds of L-sit hold

D:  Toes To Bar
5 sets: x 6 unbroken reps

E. Double Unders
150 for time


Saturday, December 29

100 Pull ups
100 Push ups
100 Sit ups
100 Squats


IMG_2415CrossFit WOD

"Big Boss Man"
30-25-20-15-10-5 rep rounds for time:

  • Wall Ball -20#,10' M/14#, 9' W
  • Burpees

Who is the "Big Boss Man"?  Let's ask Wikipedia:

Raymond Washington Traylor, Jr. (May 2, 1963 – September 22, 2004) was an American professional wrestler. He was best known for his appearances with World Wrestling Federation under the ring name Big Boss Man (sometimes spelled Big Bossman) . He is a former WWF World Tag Team Champion (with Ken Shamrock) and a former four time WWF Hardcore Champion with his fourth reign being the longest in WWF/E History.

Cash Out- pick one or two "goats" to tackle :
A.  Box Jumps
5 x 12 unbroken reps or for height – you choose the height.

IMG_2458B.  Double Unders
5 x 20 unbroken reps or accummulated to GET them

C.  Rowing
For time:  3 x 500m, OT3M

C.  Running
For time:  3 x 400m, OT3MIMG_2459

Strength Focus
1×3 Heavy
1×10 Moderate


Jason's brother is back for a visit from CF Impulse in Alabama!  Welcome Jesse!


Welcome also to Nick from CF NW Tucson!

Great community spirit and encouragement to each other through this workout, today!

Who pushes you at the gym?

Friday, December 28

1.  Power Clean

2.  Macho Man

OTM for as long as possible:
3 Power Cleans + 3 Front Squats + 3 Jerks 
Ninjas:  165/115
Beasts:  185/135
Don't be a meat-head.  Lighter is harder than big weights in this
wod.  Pick a weight that you can get 6-9 rounds of.  If you don't finish
5 rounds, you need to reduce the weight and go again.

3.  Goat Training
Pick TWO of the following, based on greatest weakness…

A.  Overhead Strength Endurance
5 RFT: 15 unbroken Push Press, 105/75

B.  Overhead Squats
5 x 10 reps, moderate – not for time.

C.  Ring Dips
60 reps for time

D.  Rope Climbs
10 x 15' Rope Climbs for time

E.  L-Sits
10 RFT:  10 seconds of L-sit hold

F:  Toes To Bar
10 RFT: x 6 unbroken reps