Archives for March 2014

CrossFit Young Athletes – 3/31

2 x 6:00 AMRAPs, rest 2:00 in betweenIMG_2619
1 muscle-up
5 overhead squats
10 toes-to-bar




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2K Row and Max Height Box Jumps

IMG_2469CrossFit WOD:
2k Row for time

IMG_2471Compare to May 2013

Cash Out: 10 min to find a max height Box Jump

Strength Focus:
Barbell Push-Press 3-3-3 heavy
Rest 5 minutes, then
With a DB = about 25% of the heaviest 3 reps, do the following without setting the DB down:
2 reps Left arm Press/2 reps Right arm Press,
3 L / 3 R,
5 L / 5 R.

IMG_2290 IMG_2412 IMG_2421 IMG_2425 IMG_2446Welcome to CrossFit Flagstaff Mark!

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End of the Week!

Sundays mean REST or make up the workout you missed in the last couple of days!  This Sunday is the end of 5 weeks of the CrossFit Games Open workouts, with 14.5 being one of the opportunities today!

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Please give HUGE thanks to all of our judges who went through the challenge of taking the Judges Course and diligently put more time and effort into being at the gym every Friday, Sunday, and Monday so they could judge all of you competitors!  They all have other things that fill their days and this was an incredible sacrifice on their part to be at the 6:00 a.m. classes and come in throughout the day on Fridays, and arrive again each Sunday morning.  Not easy, but it shows their dedication and interest in YOU as our athletes, and how much it means to all of them to see you performing as a competitive athlete!  The reward for all of us is in your success and seeing you all break down new barriers for yourselves. 



IMG_2146Tag Team WOD:
4min rounds with 30 sec. rest
One team member works at all times
# of reps = points

Rd. 1 – Box Jumps -24″box
Rd. 2 – Ju-Jitsu Situps
Rd. 3 – Over-the-Bar Wall Ball (toss over pullup bar to each other) -14lb.
Rd. 4 – Row – 10 meters= 1 pt.

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Team play all over the map today!

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IMG_1924CrossFit Games Open Final WOD – 14.5

21-18-15-12-9-6-3 reps for time of:

  • Thrusters – 95# M/65# W
  • Burpees

IMG_1925Strength Focus  
5 Rounds:

  • 20 Sledge Hammer Strikes to tire
  • 5 Tire Flips
  • 50m Farmer Carry – heavy

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The Psychology of CrossFit Open Workout 14.5….and The Bigger Picture to Boot!

By Dr. Allison Belger

Perhaps stating the obvious, 14.5 is a grinder of a workout.  It will test the mental toughness and fortitude of even the world’s fittest and most talented athletes.  My thoughts here are geared more towards the non-elite among you–my assumption is that the elite athletes will simply gut this one out, with unbroken thrusters and a solid pace on the burpees.

While it’s tempting to become consumed by how physically challenging this workout will be and how uncomfortable you will need to get in order to complete it, I’ll advocate for a different approach.  Given the task-priority format of 14.5 (which will allow far more people to finish the workout than would finish if it were a time-priority workout), many of you will wrap up the 2014 Open with a fully completed workout.   You will, therefore, experience a different sense of accomplishment from what you may have experienced in previous years and/or in previous workouts this year, when the clock determined when your workout ended.

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Globally, then, as you prepare for this workout, be sure to take some time to appreciate the task you’re about to accomplish—not just by doing the workout, but also by finishing the Open altogether.  Take time to be thankful for the opportunity you have had (and will have in 14.5) to push your body to its limits and to test your fitness and your mental strength in the company of a worldwide community.  Regardless of your rankings, you will have finished what you started, and that is cause for celebration.

Is it premature to focus on the accomplishment prior to the final buzzer? I don’t think so.  The idea is to fuel your effort in 14. 5 with the positive fire that should come from knowing that you’ve made it this far and are fighting for the finish line with every thruster and burpee you complete.   In other words, access the mental positives of making it this far, so you can drive through the inevitable physical pain you will experience is you push yourself during 14.5.  Let go, now, of any what-if scenarios and any regrets about past performances.  Focus on what you’ve done, rather than on what you wish you could have done.  Your mantra this week could be something like, “I’ve made it this far. I can do a little more,” or “The end is near. I’m lucky to be here.”  Perhaps this sounds trite or conceived with an overly positive spin.  That’s your call. But when the going gets tough, and you’re sucking wind and staring at that barbell, I bet you’ll pick it up sooner if your thoughts are positive and driven by gratitude than if they are negative, self-defeating, and driven by regrets of perceived failures along the way.

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I get it that some of you have reason to be legitimately disappointed. Maybe you suffered an injury during the course of the Open, or maybe you know that your goal of making it to Regionals is no longer possible.  Maybe you wanted to finally, after all of these years, successfully complete a single muscle-up in the Open, and that didn’t happen for you last week.  Maybe you are reckoning with some personal demons or life’s curve balls that have interfered with the optimization of your fitness.  These are all reasons to be glum and all warrant your focus at some time.  That time, in my opinion, is not while you complete 14.5.  Leave all of that for a later date, and tackle 14.5 as though it’s actually 14.1.

14.5 is also a time to make use of some of the mental strategies you’ve learned in the previous 4 workouts. As in 14.1, you’ll need to find a reason to care when the pain sets in; keep your mental eye on whatever the “prize” is for you.  As in 14.2, you’ll want to have the discipline to break up reps earlier than you think you might need to, in order to avoid burning out too quickly.  As in 14.3, you’ll want to be able to find a way to breathe and “rest” during one movement or the other (whichever one is the smoother and less daunting one for you). As in 14.4, you’ll want to be prepared for the barbell to feel heavier than it is, and you’ll want to focus on each set of reps as you tackle it–don’t allow yourself to be caught up in all that lies ahead.  You’ve accomplished a lot and learned some strategies. Now is as good a time as any to use them!  If you’re a Gamer, you will likely enter the workout with your rep scheme planned.  Be ready to count yourself back into the workout with every rest you take.  3, 2, 1, pick up the bar.  3, 2, 1, get down on the floor.  Don’t let yourself rest for too long–your competitors won’t be resting, but you can’t see them passing you.

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Visualize aggressively between now and when you do this workout.  Envision yourself finishing the workout, yelling “Time,” and finding strange pleasure in the discomfort in your quads, the shortness of your breath, and the pump in your forearms.   Imagine yourself lying on the ground or hunched over your knees in recovery.  See yourself racing for the door to get some fresh air and catch your breath.  Anticipate that feeling you crave—that feeling of having accomplished something you knew would be difficult.  Know that you will probably talk about it far too often with far too many people, but that you will have earned the right to revel in your glory.

One parting thought:  For a small percentage of you reading this article, you will now focus on your training for Regionals and the Games.  For most of you, though, 14.5 will mark the end of your annual competitive season, and you may be surprised by the void you feel.  After last year’s Open, I wrote an article called “Post-Open Blues? Time for Some Good Old Fashioned Introspection.”  I’ll be reposting that next week, and I encourage you to read it and spend some time taking seriously the impact of this ending and what it might mean for your next steps—not just in your training, but in your life outside the gym.  You do have one, right?

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Welcome Omar to his first class, and Heather, John Urkuski’s daughter, visiting us from CF Bozeman (MT)!

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CrossFit Kids – 3/27


Make Up What You Missed


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The March Newsletter is here!

Click here to read about the March Athlete of the Month!




Wish Your Oly Lifts Were Better?

March’s session of Oly Club is coming to a close. Ingrid, Krystin, and Toby have been hard at it improving their lifts.

Below Ingrid made a break through on keeping the bar close and not donkey kicking!

Krystin is working on hitting the correct positions during the second pull and opening her hips.

The next Oly Session starts April 1st! Talk to Lindsay, Joel or Eileen if you are interested!


March 26, 2014

15:00 AMRAP
10 push presses
10 kettlebell swings
10 box jumps

Skill/Cool: Down 3x max Vertical Jump


IMG_1579 IMG_1585 IMG_1584 IMG_1587 IMG_1589 IMG_1588 IMG_1586 IMG_1623 IMG_1624 Brooke Vert. Jump Dana Vert Jump