Archives for May 2013

The Other Total



The Other CF Total

Score is total weight added together from all three lifts.

Compare to February 2012

IMG_3184TEAMWORK!!                                      Skip was visiting from San Diego!!

Of Heros and Complexes….

IMG_3174Memorial Day Trevor

The Big Clean Complex


Lumberjack 20

Next Oly Cycle will Start Sunday July 7th!


Monday: 6-730pm

Thursday: 5:45-7:30pm

Saturday 11am-12:30pm

Sunday 10am-11am

And you can pick two office hour times to attend to work on program or skills.

Cost: $120/month


Oly Clinic and Mini Meet June 9th at 1pm

Introduce USAW lifting rules and regulations

Joel and I will set up a mini-meet to condition you to lifting with judges watching in a quieter environment than our typical gym noise/music, etc. 

I will hold a 2nd clinic the week of the 16th for further refining on what to expect for those who are going to Phoenix to compete on June 22nd.  Stay tuned for that date. 

Please register for the Oly Meet on June 22nd

Sunday June 2, 2013

Clean & Jerk  5-5-5     (70-80%)

Clean pull  4-4-4-4    (90% of Clean)

Front squat 4-4-4    (75-80%)

Feel out weights for each exercise that are challenging but not max efforts.

Saturday June 1, 2013

 Power snatch + snatch

65% 1+1 x 2

70%  1+1 x 2

75%  1+1 x 2

Power clean + push jerk

75% x 5 sets

3 sets; no rest:
400 m row
10 push press behind the neck

Thursday May 30, 2013

Snatch  5-5-5     70-80%

Snatch pull  4-4-4-4    90% of Snatch

Pause back squat 4-4-4  (65-75%)

Thursday-Sunday May 30-June 2


REST!  Put your feet up and take a load off!  Literallly!



Gym WOD-  (1 really heavy successful rep for the day, not necessarily a lifetime PR)

The Other Total
1RM Clean
1RM Bench Press

Add best of all 3 lifts for a total score.

I got 99 problems, my bench ain't one.


Gym Memorial WOD –  for Brad Harper, the Phoenix Fire Fighter killed in the line of duty May 19th, 2013.

are doing this WOD in conjunction with CrossFit Uprising where Brad was
a member. All you need to do is show up at CFF at 9 or 10 am on Saturday 6/1.

If you would like to officially register for the WOD and receive a t-shirt, you can do so at
The cost is $25. Just check no where it asks if you are doing the WOD,
and then mention in the "questions" box that you are doing the workout
in Flagstaff. I will pick up the t-shirts June 6th and bring them back to CFF.
If you would like your shirt when I pick up the others please register by 1pm Wednesday May 29th.

We will also have a donation jar at the gym.

Lauman has generously donated a PR bell he made out of a fire
extinguisher that I am going to present to CrossFit Uprising. We are
planning to take a picture between the 9 and 10 classes of our athletes
with the bell.

I hope to see you all Saturday morning!



Take a good day off, sit back and watch the finale of the Southwest CrossFit Regionals!  Be inspired to train hard next week!

Lumberjack 20

CrossFit Hero WOD – "Lumberjack 20"

20 Deadlifts –275 lbs M/185 lbs W
Run 400m
20 KB Swings -2 pd M/1.5 pd W
Run 400m
20 Overhead Squats -115 lbs M/80 lbs W
Run 400m
20 Burpees
Run 400m
20 Chest-to-Bar Pullups                               
Run 400m
20 Box Jumps -24"
Run 400m
20 DB Squat Cleans –45 lbs M/30 lbs W
Run 400m  (we forgot to do this final run today)

Compare to November 2010,  December 2009

On Nov. 5, 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan
attacked fellow soldiers and civilians at Fort Hood, Texas. When the
shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron
Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of
Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota,
along with eleven of the wounded were active CrossFitters in the 20th
Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers.

Strength Focus 

Deadlift and Shoulder Press

Wendler 5/3/1 Program, Week 1
Find 90% of current 1RM.  That is your new training base weight.

-65% of that new weight x5 reps
-75% of that new weight x5 reps
-85% of that new weight x5+ reps



Welcome to CrossFit Flagstaff Brad and Krystin.

The Big Clean Complex

The Big Clean Complex

6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

IMG_2999One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

                                                                              Compare to Dec 2012


You want me to CLEAN???!