Archives for December 2013


The close of a really great year that has been full of growth and change, challenges and victories, brings thoughts of thanks for all that we have had the privilege of witnessing and being a part of.  Growth in so many individuals in so many different ways, physically and mentally.   We are daily inspired by the efforts of each of you facing fears, accomplishing goals, having courage to step through the door when there are so many reasons to do otherwise.  Thank you, CrossFit Flagstaff, for an incredible year.  For the impact you have on our life.  For the being the incredible people you are – the kind of people that keep you coming and laying your heart on the dog-hair covered mats every day.

Thank you for your loyalty, for your patience, for your belief in us. – Lisa and Mike

Cheers to 2013!

A few ideas for New Year’s Resolutions…
dare to...

Finishing Out 2013 with “NUTTS!”

CrossFit Hero WOD – “NUTTS”IMG_1986

For time:

  • 10 Handstand Pushups
  • 15 Deadlifts –250 lb. M/205 lb. W
  • 25 Box Jumps -30″
  • 50 Pullups
  • 100 Wall Ball to 10′ -20 lb.M/14 lb.W
  • 200 Double Unders
  • Run 400m with a plate -45 lb. M/25 lb. W

Compare to September 2013  Jan and Dec 2011

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Welcome to CrossFit Flagstaff Annie!

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Seasons Greetings Fellow CrossFit Flagstaff Athletes!We are kicking off the New Year right with an 8-week Nutrition Challenge starting January 6, 2014!  More details will be announced during the initial meeting, January 5, 2014 at 11:00 am.Change
You will have to log everything you eat.  For this challenge, we are encouraging the Zone/Paleo Diet and need to track your eating habits.  There will be a spreadsheet provided for you through Google docs, alleviating the hassle of carrying a bulky binder and the ability to use your smart phone to log.   We will utilize the Nutrition Challenge Facebook group to help support everyone on their nutrition endeavors.

We need to know who is interested in committing to the January challenge.  Please email Chelsey and/or Tara to let them know you are attending the meeting January 5, 2014.

Details of the challenge will be presented during the meeting.  Here’s the stuff you need to know:

  • There is a mandatory meeting January 5, 2014 at 11:00 am to answer any questions
  • The challenge will be 8 weeks long and begins January 6, 2014
  • There is a $80.00 buy-in and is due at the meeting
  • You will get prizes every two weeks for meeting goals and “no treating”
  • “Fran” will be programmed on January 1, 2014 and must be done before doing the Nut Challenge and you will have to do “Fran” again after the challenge.
  • We recently have done the CrossFit Total (December 2, 2013). If you did not partake, you will need to make this up before the Nut Challenge.
  • Get you body measurements completed with Tara, Lisa, Lindsay or Chelsey by January 6, 2014
  • Read the attachments to this email and come to the meeting with questions


If you have any questions don’t be afraid to contact us!
Train Hard, Eat Clean, Breathe Fire!

Why your grandparents didn’t have food allergies…but you do

Why your grandparents didn't have food allergies |
Did your grandparents have food allergies? Mine sure didn’t. A stark comparison to the growing epidemic of food allergies, worsening with every generation.

So why did your grandparents not have food allergies? It’s really quite simple…

1) They ate seasonal real food.

Food came from farms and small markets in the early 1900′s, and because food preservatives were not widely used yet, food was fresh. Because of the lack of processed food, their diets were nutrient dense allowing them to get the nutrition they needed from their food.

For babies, breast milk was valued and it was always in season.

2) They didn’t diet, and play restrictive games with their body and metabolism. They ate food when food was available.

Our grandparents did not fall victim to fad diets, food marketing, calorie counting, and other detrimental dieting habits that are popular today (in part because the marketing infrastructure didn’t exist yet). Because of this they had a healthy metabolism, and ate according to their body’s needs and cravings.

3) They cooked food at home, using traditional preparation methods from scratch.

Buying processed food was not an option, and eating out was a rare luxury. Lucky for our grandparents these habits actually increased their health.

4) They didn’t eat GMO’s, food additives, stabilizers and thickeners.

Food was not yet treated with additives, antibiotics and hormones to help preserve shelf life and pad the pockets of food producers in the early 1900′s at the expense of the consumer’s health.

5) They ate the whole animal that included mineral rich bone broths and organ meats.

Animal bones were saved or bought to make broths and soups, and organ meats always had a special place at the dinner table. These foods were valued for their medicinal properties, and never went to waste.

6) They didn’t go to the doctor when they felt sick or take prescription medications. Doctor visits were saved for accidental injuries and life threatening illness.

When they got a fever, they waited it out. When they felt sick, they ate soups, broths and got lots of rest. They did not have their doctor or nurse on speed dial, and trusted the body’s natural healing process a whole lot more than we do today. Their food was medicine, whether they realized it or not.

7) They spent lots of time outside.

Our grandparents didn’t have the choice to stay inside and play on their phones, computers and gaming systems. They played on the original play-station:  bikes, swing-sets and good ol’ mother nature!

And what do these things have to do with food allergies?

Nutrition affects EVERY cell in our body. The health of our cells is dependent on diet and lifestyle. Cells create tissues, tissues create organs,  and we are made up of a system of organs. If your nutrition is inadequate, the integrity of each cell, tissue and organ in your body will suffer, thus you may be MORE sensitive to certain foods.

from Butter Nutrition


IMG_1828CrossFit Benchmark WOD – “Helen” IMG_1829
3 Rounds For Time:

400m Run
21 Kettlebell Swings -1.5 pood
12 Pullups

Compare to: August 2013, Make Up 8/13, April 2013

Strength Focus:
Box Squats 5×5

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Welcome to CrossFit Flagstaff Jules. Thanks for visiting Brock from Yucaipa CF (CA) and John and Alison from Core CF (Phx).

December 30, 2013

Warm Up:YA board 12:30

3x or 5:00
Bear crawl => 2 forward rolls => 5 squats => precision jump => 10 one-legged side-to-side hops, each leg => 50-meter carioca => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle


4 x 4:00 AMRAPs, 2:00 rest in between
10 toes-to-bar
10 burpees
20 double-unders

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Make Up Day!


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Tomorrow is “Helen” – What’s your plan?

“The Ladies,” as they are known in the CrossFit vernacular, have a collective reputation that is anything but flattering. Punishing and unforgiving, a better name for these workouts might be “widowmakers.” Helen may be the most demure of the bunch, with only three rounds, covering three total movements, but what she lacks in diversity, she more than makes up for in intensity. Helen is gorgeous in its simplicity and what it does to the body. This is one of those classic CF workouts — it’s not heavy, it’s not too short. It is just right to have everybody get super nasty with it.


  1. DON’T HOLD BACK  There is no hiding in this workout because if you try to hold back and rest on the KB swing or pace out the run, then that time will get away from you quickly.
  2. RUN WITH PURPOSE  Having the big engine to sustain the run is important. Those who can maintain or even increase their run splits as they get into the second and third rounds will outpace everyone else.
  3. KNOW THYSELF  If you know your max time in the 400 is 60 seconds, then don’t try to set a new PR on the run. Just hold it around 1:10 to 1:15 and look to keep that pacing throughout so you can still function in the other modalities with good effort.
  4. KB CONSERVATION  Keep that neutral spine intact during the KB swings. Your midline will be taxed from the running position, so make sure you maintain a tight core and neutral spine to allow for efficient movement.

The main thing is understanding and dealing with that pain for those 7 to 10 minutes.  You can’t stop, but you have to keep telling yourself to slow down a bit. Learning how to truly get to that dark place and perform as long as you can while you are there is the key.

December 26, 2013

Warm Up: 3x or 5:00

5 Squats – Bear Crawl – 5 Squats – Agility Ladder – 5 Squats – Agility Ladder

WOD: IMG_1529

2x 5 Minute AMRAP (rest 2 minutes in between)

7 Dumbbell Power Cleans

7 Dumbbell Push Jerks

40 meter shuttle (4×10 meters)

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Post Christmas Make Up Day

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Snatch 1 Rep Max

Chelsey’s Christmas Chipper

or  TEAM version of 12 Day’s of Christmas

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Ben and Daniela visited from  CF Old Town (VA) and Issac visited us from Duke City CF (NM)!

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To some of the finest, fittest people on the planet.  We wish you all the best this holiday season and look forward to a STRONG, HEALTHY, FABULOUS year ahead for our entire community.

Thank you to all you bring into our lives!  Merry Christmas all you bad** CrossFitters!

Mike and Lisa