Archives for April 2013

April Newsletter Brings May Flowers

April 2013 CrossFit Flagstaff Newsletter is hot off the presses!

Check out Ms. April, get some cooking tips from Lindsay, and learn more about your deadlift!


It's all right here!


CrossFit Benchmark WOD "Helen"

3 Rounds For Time:

  • 400m Run
  • 21 Kettlebell Swings -1.5 pood
  • 12 Pullups

Compare to December 2011  Make up 12/11

November 2010  Make Up 11/10






"Yeah, but I scaled."

I hate hearing
this – its usually at the end of a WOD, when someone just crumpled to
the floor, dead last by minutes, breathing hard while classmates go up
to congratulate.

"Dude, that was awesome, way to fight through", "You did SO good!", "That was amazing, great job today", "Good job finishing, way to not give up!"

"Yeah, but I scaled"

As if scaling is something to be ashamed of, as if scaling is for the weak and the untrained.

As if scaling means you didn't do the workout – or your workout was less worthy because you scaled.

It isn't.

We are all in a constant state of scaling – even the elite of the elite, even the few who make it to the finals at The CrossFit Games

Double unders are scaled triple unders, MU are scaled weighted MU, 15' rope climbs are scaled 20' climbs.

Sure, they aren't called for in the WODs today, but what about tomorrow?

Scaling is how you get from where you are now to your future kickass self.

Scaling is how you stay safe and healthy.

Scaling is how you finish the workouts and feel obliterated after,
using a band instead of just staring at the bar for 10 min willing
yourself to get a pullup.

Scaling is how you improve your technique and learn to lift heavier.

Scaling, is not, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.

So next time you are crumpled on the floor gasping for air, be proud that you choose the right scale for you.

Be proud that you killed the WOD, and that the WOD killed you.

Wednesday May 1, 2013

REST or Make-up

Check out the article below regarding missed lifts and weights…

Amazing things are happening, you should ALL be Proud!!!

Tuesday April 30, 2013


Power Clean

70% 3×3

80% 3×3


70% 3×3

80% 3×3

85% 2×2



Wall Ball 20#/14#

Toes to Bar

Monday April 29, 2013



80% 2×3

85% 2×2

90% 2×1

95% 1


Back Squat

80% 4×3

85% 3×2

90% 2×2


70% 3×3

80% 2×3

85% 2×2

Last minute NUT Challenge! Who’s In?

Here's the down and dirty details of the last minute NUT challenge to rally and support Kelly and any others that want in.
WHEN?  Starting TOMORROW MAY 1st
WHAT? Whole 30 NUT Challenge
BUY IN? Yep. $40 cash 
Bring to the gym for Tara no later than this Friday.
You will get most of it back in prizes after week 2,3 and 4 for no cheats. 
Do I Have to Log? Yes. 
Do I have to use Evernote? NO! but you can if you want. 
Paper or electronic emailed logs are all fine. You just have to have them emailed or left for me at the gym each Friday.
I have a paper log sheet you can use if you want to down load and print it. Or a small note book is fine too. Ask to see mine and I share how I do it. 
click below and read up. 
Start logging starting tomorrow at breakfast even if you haven't gotten your cash buy into the gym. 
Your only job for the next 30 days is to focus on making good food choices. You don’t need to weigh or measure, you don’t need to count calories, you don’t need to stress about organic, grass-fed, pastured or free range. Just figure out how to stick to the Whole30 in any setting, around every special circumstance, under any amount of stress… for the next 30 days.
Your only job? Eat. Good. Food.

Find your 1 rep max Deadlift


CrossFit WOD

For Load:

  • Deadlift  

Strength Focus: Shoulder Press





 "If PAIN is WEAKNESS leaving the body, then DRIVE is LAZINESS leaving the soul." – Rick Murphy

I am not calling anyone weak or lazy… but there has been a lot of PAIN and DRIVE present in the gym recently! Keep up the strong work crew! 



Hello CrossFit Flagstaff!
We are implementing Comp Squad 2.0 this year, in order to continue to open it up to more athletes wanting to compete at any level of CrossFit competition.
Please read through the recommendations and requirements below and then email info@crossfitflagstaff with your interest in that additional training, your competition goal, and please have your log book with your lift and benchmark WOD PR's so we can give you some guidance on how best to approach the Comp Squad additional training to enhance the work you're doing in regular classes.  If you don't keep a log book, you will need to have one of us help you look up the numbers you can find and you will need to start keeping track of your workouts.

2013/2014 Season Comp Squad Program Guidelines

The Comp Squad program is designed to be additional training for athletes that are serious about competing in CrossFit competition any 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.  The expectation is that you attend Comp Squad for its intent:  guidance from a coach on approach to competition mindset, self-talk, and mental toughness, competitive inspiration, team/athlete building, and additional necessary training.  Then, complete the WOD during any class-time hour that works for you, continuing to be part of and an inspiration to the community you belong to.

If your goal is to be on Comp Squad, you should be diligently hitting the CFF WODs consistently and with purpose toward each.  Focus most workouts as a training session to work on a weakness that workout provides for you (i.e.: more consecutive pullups, unbroken sets of lifts, grip strength, rebound box jumps, gaming work:rest ratios, smoother technique on wall ball, etc), hit your strengths hard so you're also having fun.  Attend Strength Focus 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 behaviors matching that goal?

If you are 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.

May Comp Squad Training Times:
Comp Squad specific: 1:00 - 3:ish p.m. Monday through Friday, Saturdays 11:00 – 1:00, and Sundays 9:00 – Noon, and all Constructive Freeform and Make-Up gym times.

Morning and evening Strength Focus class times are also open to Comp Squad through May to monitor interest in what times of day are most attended.  If you need to attend the early or late Strength Focus classes instead of the 1:00-3:00 Comp Squad time, a trainer can be available for an additional 30 min. if needed (5:00 a.m. and 5:30 p.m. M-W-F), just let us know that is the time that works for you.

If you are participating in the CFF Comp Squad training program, you are required to post your training and WOD results, sleep, nutrition, and thoughts to comments and be accountable for the work you are accomplishing toward your goals.  If you don't post to comments, the trainers will assume that you rested that day.



May 2013 – Season Kickoff Challenge:

To kick off the new season of training for competition, we will be initiating a challenge as ofMay 1st. Because the cornerstone of all human movement is the basic Squat, and because everything gets easier when your Squat is better, the kick-off is the 21-Day Squat Challenge. Please read the article that inspired this challenge, here

As it states in the article, every participating athlete will choose to tackle a daily maximal load on either Front or Back Squat, or both. For some of us, the Box Squat will also be included and combined as needed for each individual athletes' needs. What you focus on depends on your goals and weaknesses.

Varying the volume of "back-off " sets depending on the individual's recovery and the WOD planned for that day will also allow for individual goals to be targeted. (2×2 for days when you feel crappy vs. 3 sets of 5 heavy reps for good days).
Anyone who has been consistently participating in the group classes at CrossFit Flagstaff for at least 6 months is welcome to join Comp Squad and participate in this challenge! Talk to a trainer about how to best implement this training to help you reach your goal of competing at the next competition you're interested in!


Makeup What You Missed

Welocme to CrossFit Flagstaff, Jake!

Sunday April 28, 2013

2×3 80%
2×2 85%
2X1 90%

3×3 80%
3×3 90%

20 Double-Unders
5 pull-ups