Archives for June 2015

“Christine”

“Christine”IMG_7587 IMG_7589
3 Rounds for Time
Row 500 Meters
12 Deadlifts (bodyweight)
21 Box Jumps (20 inch)

Compare to : April 2013

 

 

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Check out the Noon “Fan Club”

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Hold On

CrossFit WOD –IMG_7524
1)  Work up to heavy single deadlift in 7 lifts

2)  “Hold On”
For Time:
Unbroken Sets of Deadlifts (225/155)
10.9.8.7.6.5.4.3.2.1
*Bar can only and must be dropped after each completed unbroken set

3)  Cash OutIMG_7520
2 Minute Row Test (for calories)

 

Strength WOD – 
Find a 1 rep max split jerk

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Monday Madness

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SUNDAY – FACES OF CROSSFIT FLAGSTAFF!

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Make up what you missed this past week, or join Ian for Sunday CORE at 10:00 every Sunday and get your abs and back worked and strong so you can can take punches like the Karate Kid!

Lots of great faces, reflecting CrossFit Flagstaff this morning….

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The peanut gallery (Table of Judgement) is in session…

Sand the Deck

IMG_7409Saturday Chores: “Sand the Deck”

1 Mile Run
100 Air Squats
75 Abmat Sit-Ups
50 Kettlebell Swings (1.5 pood M/1 pood W)
25 Box Jump Overs (20″)

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These girls give smiles and a THUMBS UP to fun in the sun today!

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Great to have some of the CrossFit Kids join the adult class today!

The name Chipper describes a workout that combines a lot of different movements at high volume. You complete all reps assigned for each exercise before moving on to the next.  With well programmed chippers, you can stay moving even when you are fatigued, as the next movement is different and often complimentary to the one preceding it.  Unlike the repeated rounds seen in a lot of CrossFit workouts, a Chipper is performed only once. The best approach is to work methodically through each movement, breaking the reps off in small chunks, mentally. By staying moving, you keep your power output up.

In other news that I caught sight of today…

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Amy Kerr, sighted running in the Vista Hospice Run/Walk for Life races in downtown Flagstaff! Great job, Amy!

What other things did people do outside of the box today? Sound off here and on our Facebook page!

Randy!

CrossFit WODIMG_7375

1. 10 min EMOM:
1 Snatch at 75-85%

2. “Randy”
75 Power Snatches (75# M/53# W)

Compare to Sept 2013

Randy

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty.
Officer Simmons is survived by his wife and two children.

Strength FocusIMG_7374

5 rounds Not for time:

100M Body Weight Sled PULL followed immediately by 10 HEAVY Kettlebell Swings

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Thanks for visiting, Sam, from our sister CrossFit in Tucson – CrossFit NOW!

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“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee

To improve, to become great, to achieve goals, practicing positions and mechanics and sequences and timing and coordination of movement is necessary.  We train with weight to make visible, physiological change, but to become BETTER, to make neuro-muscular improvement, and to ultimately become stronger –  we practice.  With little to no load.

Malcolm Gladwell highlighted this concept in his book Outliers.

In the early 1990s, a team of psychologists in Berlin, Germany studied violin students. Specifically, they studied their practice habits in childhood, adolescence, and adulthood. All of the subjects were asked this question: “Over the course of your entire career, ever since you first picked up the violin, how many hours have you practiced?”

All of the violinists had begun playing at roughly five years of age with similar practice times. However, at age eight, practice times began to diverge. By age twenty, the elite performers averaged more than 10,000 hours of practice each, while the less able performers had only 4,000 hours of practice.

The elite had more than double the practice hours of the less capable performers.

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In 1960, while they were still an unknown high school rock band, the Beatles went to Hamburg, Germany to play in the local clubs.

The group was underpaid. The acoustics were terrible. The audiences were unappreciative. So what did the Beatles get out of the Hamburg experience? Hours of playing time. Non-stop hours of playing time that forced them to get better.

As the Beatles grew in skill, audiences demanded more performances – more playing time. By 1962 they were playing eight hours per night, seven nights per week. By 1964, the year they burst on the international scene, the Beatles had played over 1,200 concerts together. By way of comparison, most bands today don’t play 1,200 times in their entire career.

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Today, YOU practiced 85 reps of the positions and movement patterns of the world’s fastest lift.  Demanding of coordination, agility, accuracy, and balance.  Which helped you build strength, stamina, flexibility, and cardiovascular endurance.  10 physical skills necessary to becoming fitter.  To becoming better at life.  To helping you not suck at your life.  Keep practicing.  Positions of safety are positions of power.

Makeup Day Thursday

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Team Jerry

CrossFit WOD – IMG_7268IMG_7284
“Team Jerry” – (Teams of 2)
1 Mile Run (Switch every 200 meters)
2K Row (Switch every 200 meters)
1 Mile Run (Switch every 200 meters)

Strength WOD – 
100 One Arm DB Snatches (70#/50#)

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Wednesday Outside The Box (OTB) WOD – 6/24/15

OTB photo 6:24

Meet at this sign at Buffalo Park today at HIGH NOON SHARP for our weekly OTB work out. It will be 1 hour today like regular classes. All experience levels welcome – let us introduce you to some out of the box fitness!

“The Crane”

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Teams of 3
AMRAP 7 Back Squat
50 Reps (135/95)
50 Reps (185/135)
Max Reps (225/155)
-3 Minute Rest-
AMRAP 7 Strict Press
50 Reps (95/65)
50 Reps (115/80)
Max Reps (135/95)
-3 Minute Rest-
AMRAP 7 Deadlifts
50 Reps (185/135)
50 Reps (225/155)
Max Reps (275/185)

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