Archives for February 2017

Cossfit WOD – “Press Room”

“Press Room”
5 RM Strict Press
3 RM Push Press
1 RM Push Jerk
25 Calorie Row
50 Sit-ups

“Krystin showing us how its done”


Crossfit WOD – “Tina”

Back Squat 75% of 1RM
CFF Benchmark Memorial WOD – “Tina”
3 Rounds For Time:

* 250m Sprint
* 21 Ball Slams -20# M/15# W
* 12 Knees-to-Elbows
* 6 Burpees



1. Snatch
60% – 70%/2

2. Snatch Pull



Now that 17.1 is officially over here are some tips in case it gets repeated next year!

Sunday – Core and Make Up Day

Core Workout:

Warm Up:
Row 400 / Run 200
Row 250 / Run 250
Row 200 / Run 400

Foam Roll, Dynamic Stretch, and Static Stretch

2 Rounds:
20 Hip Extensions
20 Toes to Bar
15 Reverse Hypers
15 Russian Twist each side (weighted)
10 Sumo Goodmornings
10 GHD Sit up
5 Farmer Carries 10m #45/35
5 land mines each side #25s/15s


Congrats to everyone participating in the 2017 Open! One week and workout down. 4 short weeks left. Keep up the hard work and support!

Fast Twitch – Slow Twitch

Front Squat For Load


Run 1 Mile For Time

During aerobic exercises such as running or swimming, slow-twitch fibers are the first to contract. When the slow-twitch fibers become tired, fast-twitch fibers begin to take over.

There are significant benefits to working to the point of temporary fatigue—and therefore making sure fast-twitch fibers have been recruited. For instance, if you’re looking to increase muscle mass, and improve strength, using fast-twitch fibers is the only way to do it. On the other hand, aerobic exercises, those that mainly use slow-twitch fibers, can increase stamina and the oxygen capacity of your muscles, allowing the body to burn energy for longer periods of time. A high proportion of slow-twitch fibers has also been associated with low blood pressure. (

Welcome to Josh and Bridget, visiting us from Albuquerque. Strong showing on those squats today!

When muscles are forced to work differently and you get out of your comfort zone, you get a better workout response. This is the constant goal of CrossFit training.  Keep mixing your workouts up to recruit all types of muscles fibers.  Be able to lift heavy, run fast, jump high, swim long – variance is key!

CrossFit Open WOD 17.1

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs


What an AWESOME first day of the 2017 CrossFit Open at CrossFit Flagstaff!

Make Up Thursday

Deep Thoughts Thursday

Last night as I was winding down from my day and food prepping for the next day,  I had behind the scenes of the 2016 CrossFit Games playing in the back ground. I was on episode 1 and  reminiscing about 2009 when CrossFit Flagstaff took a team to the very first CrossFit Games Team event (click HERE to see the blog post from 2009) in Aromas California at “The Ranch” and yes ladies and gentlemen your very own Lisa Ray was an individual competitor that year too. (Her day of competition photos) As I am watching the trail run  event and feeling the urge to go run  (who does that) I got a text asking if I had seen tomorrow’s post on the Comp Train Masters page yet. I had not so I opened it up.  It made me stand there for quite some time, walking down memory lane in my head, and actually getting a little teary eyed.   From the Comp Train Masters blog:

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

There’s something very unique about us, as CrossFit athletes. We are never satisfied.
But never being satisfied does not equal never being happy. Or never being proud.
Take a moment today to think about how far you’ve come since last years Open. And how about since you’ve started this amazing thing called CrossFit. In a sport that continues to defy the odds, raising the standard year after year, you as the athletes set and continually reset the bar.
No, maybe we aren’t ever satisfied. Yet, be proud of the progress you’ve made. Be proud of the effort you’ve poured into this. Be confident that you are at your best. The rest will simply fall into place.
You have put your work in this year – now’s the fun part. Let’s test it out.

Seriously, take a moment to stop and think about your journey. If it’s only been a month a year or 10 years. Think about your WHY. It will get you PUMPED UP to be the best YOU you can be.

My alarm goes off this morning, I get up as I usually do to the amazing smell of coffee brewing. I walk to the kitchen and pour a cup. My little daily tear off calendar sits near the pot so I tear off the page and read what it has to say. Some days are cute little reminders, some days, meh, nothing earth shattering. But today, it was a very timely reminder that I feel compelled to share with you.

You are more than enough! Avoid comparison like the plague.

Every day really, but especially today on the first day of the CrossFit Open, appreciate YOUR journey and where YOU are at TODAY! You have come SO FAR!

The CrossFit Open is one of may favorite times of year. Our community comes together even stronger to cheer people on,  give hugs and High Fives, watch others get a lot of “Firsts”  and CELEBRATE EACH OTHER in their BADASSNESS (I think i just made that word up, but I like it!)

Happy First Day of the 2017 CrossFit Open!

Join me tonight at the gym  to watch the live announcement at 6pm of the first work out release.

Tara =)


Crossfit WOD – “Tune Up”

EMOM x 16:
Min 1: 7 Deadlifts (185/135#) + 7 Box Jumps (24/20″)
Min 2: 15/12 Calorie Bike
Min 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups
Min 4: 15/12 Calorie Row


1. Power Clean & Power Jerk

2. Clean Pull

3. Front Squat


In the 13.1 shirt I would like to introduce Coy, the newest athlete and member of the Crossfit Flagsaff family. He has been to a couple of free Saturdays but recently decided to make the commitment to joining the gym and begin his new journey towards great fitness here. Make him feel at home and get to know him! Welcome Coy!

Banded Together Through It All!

Have You Signed Up For The Open Yet?!

Crossfit WOD – “Front Line”

Skill: OTM x 10:
Power Clean + Hang Squat Clean
Build to a Heavy Complex for the day.


“Front Line”
3 Rounds:
400 Meter Row
21 Hang Power Cleans (115/80#)
18 Front Rack Step-Back Lunges (115/80#)
15 Bar Facing Burpees



No matter what the workout, no matter how long, no matter who is left, we always finish together. Let it always be known that Crossfit Flagstaff supports each other all the way. Great moment today and I hope to see more of it as the open approaches.

Crossfit WOD – ” Stop and Go”

“Stop & Go”
30 Double-unders
15 Power Snatch (75/55#)
Rest 4:00

30 Double-unders
12 Power Snatch (95/65#)
Rest 4:00

30 Double-unders
9 Power Snatch (115/80#)


Build to a Heavy Complex:
1 Pausing Overhead Squat (2 seconds in the bottom)
1 Overhead Squat (no pause)

Great to have Craig visit us from Atlanta, GA!

Little Leks Swan joined the WOD today showing everyone that working hard runs in the family!