Archives for June 2015


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

Compare to : April 2013



IMG_7549 IMG_7532IMG_7540 IMG_7573 IMG_7572

Check out the Noon “Fan Club”

IMG_7569 IMG_7570


IMG_7577 IMG_7582

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)
*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

IMG_7495 IMG_7502 IMG_7505 IMG_7504 IMG_7454 IMG_7512 IMG_7470 IMG_7509 IMG_7518 IMG_7506 IMG_7516 IMG_7459 IMG_7490 IMG_7464

Monday Madness




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….

IMG_7428 IMG_7430 IMG_7416IMG_7425



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″)


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


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…


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!


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


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

IMG_7363 IMG_7354 IMG_7357
Thanks for visiting, Sam, from our sister CrossFit in Tucson – CrossFit NOW!

IMG_7330 IMG_7371


“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.


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.


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

IMG_7290 IMG_7291 IMG_7305 IMG_7294 IMG_7320

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#)

IMG_7210 IMG_7209 IMG_7215 IMG_7216 IMG_7213 IMG_7214 IMG_7261 IMG_7278 IMG_7236 IMG_7241 IMG_7227 IMG_7229 IMG_7246 IMG_7262 IMG_7264 IMG_7239 IMG_7206 IMG_7230 IMG_7247 IMG_7223

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”

“The Crane”IMG_7202 IMG_7190
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)

IMG_7171 IMG_7173 IMG_7176

IMG_7181 IMG_7186