Archives for May 2016

10 min AMRAP

10 minute AMRAP

10 Front Squats

5 Shoulder Press

200m Run

Welcome Chantel, Gehden, and Harm to CrossFit Young Athletes

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Row and Heavy Thrusters

Row 500M for timeIMG_1248






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The painful faces of Thrusters for Heavy Day!

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Memorial Day Murph

CrossFit Hero WOD – “Murph”

Compare to Feb 2016

IMG_0996 Here’s some background on “Murph”, and why CF has chosen to create a Hero WOD in his honor:

From the CrossFit Journal, May 2010

On June 28, 2005, four Navy SEALs on a reconnaissance mission in the Kunar province of Afghanistan were ambushed by an overwhelming Taliban force. Team leader Lt. Michael Murphy, unable to call for help from his location, walked into the center of enemy fire, where his satellite phone might work. He punched in the numbers to HQ and calmly requested reinforcements.
Even after being knocked to his knees from a gunshot wound to his back, Murphy calmly sat back up, steadied himself and continued the call, knowing that it was the only way he might save his men. Once the call for reinforcements had been completed, he returned to the fight with an MH-47 Chinook helicopter on the way. Outrunning its escort of attack helicopters, the Chinook rushed into the battle for a daring daylight rescue. Attempting to set down in tremendously rugged terrain filled with hostile militia, the Chinook was hit by a rocket-propelled grenade. The eight SEALs and eight Army Night Stalkers aboard were killed, leaving Murphy and his men to continue the fight. When the battle ended, Murphy and all but one of his men had been mortally wounded. Murphy was posthumously awarded the Congressional Medal of Honor for his actions that day. Among those killed in the rescue attempt were Petty Officer 1st Class Jeff Taylor and Lt. Michael McGreevy. Both SEALs were posthumously awarded Bronze Stars for Valor and Purple Hearts.
These men were fathers, husbands and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit
of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.

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CrossFit Flagstaff and hundreds, if not thousands, of other CF affiliates nation and world wide, will perform the Hero WOD “Murph” today. We loved seeing all who came today, here to participate in honoring and remembering a Fallen Hero. Thank you for coming in and hitting this WOD early so we can spend the rest of our day with family and friends, remembering all those who fought and sacrificed for our country!  Never forget.

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As always, our own local hero, Lance Davison, remains in our hearts and this workout is also fought for him.  We miss you, Lance!


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Sunday Musings


Since no photos were taken at the gym today, it’s a great day for some rest day thoughts to ponder…  What makes a strong team?  A strong business?  A strong athlete?  Technique is a lot of it.  Caring is paramount.  Strength of character is the rudder that steers the ship.

The All Blacks are the world’s most successful sporting outfit, undefeated in over 75% of their international matches over the last 100 years. What is the secret of their success? And what can we – as individuals, companies and teams – learn from them?

Champions do extra.
They sweep the sheds.
They follow the spearhead.
They keep a blue head.
They are good ancestors.

IT’S ALL ABOUT CHARACTER.  Our goal is to build our purpose around this.

Be better every day.


One more life we have had the privilege to influence. Thank you for being part of us for a little while, Joy!!

Tabata Row – Squat – Row

CrossFit WOD – IMG_0980
Tabata row
     Rest 1 minute
Tabata squats
     Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.

Post number of calories on the rows and reps of the squat.

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1RM Deadlift

CrossFit WOD – IMG_0952 IMG_0953
     5-5-3-3-3-1-1-1-1 reps
Strength WOD –
A. Push Press + Push Press+ Push Press-
Build to a tough complex in 12 Minutes

B. Weighted Chin-Ups-
4x 4-6, 20×1, R60-90s

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Push and Pull and Clean


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Row and Push

CrossFit WODIMG_0807

For time:
1,000m Row
100 Push-ups
750m Row
75 Push-ups
500m Row
50 Push-ups

Keep the efforts under 4 minutes, 3 minutes, and 2 minutes respectively.  If you can perform more than 30 push-ups unbroken with full range of motion, attempt the workout as written.

IMG_0805Strength Focus
Build to a tough in 12 Minutes


For time:
750m Row
35 band assist Push-ups
500m Row
25 band assist Push-ups
250m Row
15 band assist Push-ups
The row distance has been reduced to keep the efforts under 4 minutes, 3 minutes, and 2 minutes respectively. Use a band resistance that allows a minimum of 5-8 consecutive reps. If at any point you can no longer perform 3 reps consecutively move back to the rower and continue the workout. Do not switch to an easier band mid-WOD. Keep the stomach and glutes squeezed to prevent over-extension of the midline during the push-ups.

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For time:
1,000m Row
70 Push-ups
750m Row
50 Push-ups
500m Row
30 Push-ups
Use the times stated in the beginner as a guideline for the row. Reduce the distance if necessary. The push-up reps have been reduced to ensure each set is completed within 8 attempts. If your max set of push-ups is 30 or below, use this rep-scheme. During the push-ups the shoulder, hip, knee, and ankle should move as one unit. Squeezing the glutes and stomach can assist with this alignment.



How To Do the Basic Pushup

  1. Assume the pushup position: elbows locked; hands about shoulder width apart, flat against the ground; toes on the ground; torso and legs straight, core tight; pressure on the heel and outside of the hand; body parallel to the floor.
  2. Lower yourself to the ground, touching your chest to it. Make sure you maintain a tight, rigid body. Think of your legs, hips, and torso as if they formed a cohesive plank or a straight line. Maintain that plank throughout the exercise.
  3. Push yourself back up, hollowing the core first, then pressing into the outside of the hands, maintaining plank and completing the full range of motion.
  4. At the top, continue until your elbows are completely locked and your shoulder blades are fully protracted.

Things to Remember

  1. Keep the tight, plank-like torso position at all costs. Never let your hips sag or bend; don’t point your butt in the air to make it easier. Maintain the straight line.
  2. Squeeze your glutes and pull your abs in to your spine. This will keep your torso honest and avoid hyper-extension of the lower back.
  3. Head is part of the plank. Keep your head facing the ground; don’t tilt your chin up and strain your neck.
  4. Full range of motion! At the top, just as you feel like you’ve gone as far as you can, push a little more.

Heavy AMRAP 5

Complete as many reps as possible in 5 minutes of:IMG_0690
165-lb./110-lb. Squat Clean and Jerk






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Natalie and her husband Randy are visiting us from CrossFit 347 in Maricopa for a few weeks! Welcome!


Last weekend Jaeda traveled to CrossFit Tucson to compete in the Wine Women WOD competition.

She took FIRST PLACE in the Scaled Division!


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We are incredibly PROUD of you JAEDA! Traveling all the way to Tucson to compete by yourself, and Crushing it!

All of your dedication and hard work at the gym shows!

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