Archives for April 2017

Thursday Make UP and Announcements

Hello CrossFit Flagstaff!

Just some updates and invitations!
#1. 6:30 pm class has been low to zero attendance for quite some time.  We are going to try shifting it to 6:00 pm to see if that helps it grow to being cost effective enough to keep it.  As of next Monday, May 1, the schedule will show 6:00 pm CrossFit WOD and 6:00 pm Foundations at the same time.
#2.  As most of you know Amanda is at Phoenix Children’s Hospital with her daughter, Preston, who is sick with an infection and type 2 heart arrhythmia.  We are all sending her our best thoughts for a speedy recovery.  Laura‘s son also took a spill off of the garden wall outside the gym right on to his head and broke his arm badly, so we had a bit of excitement with the paramedics coming into the gym to take care of him.  He will need surgery, but will be ok, thankfully!  Thank you to everyone for your support, concern, and patience with all of the varied coaches covering Kids and Young Athlete’s classes while these 2 are taking care of their families!  We have a meal train set up in the form of donations to help Amanda and her family with eating out and hotels while they are in Phoenix.  That link is:  There are some dates on her meal train, but we aren’t sure when she will be home.  We will update those dates for actual meals when we know more.  For now, please just use the donations application.
#3.  John has also been hospitalized for his back injury from his car accident a couple weeks ago.  He is now discharged and carefully walking and getting physical therapy.  We have started a meal train and donation train for him for the next couple of weeks to help him limit his need for driving and moving around too much.  Here is the link to sign up for a meal a day, or shooting him some cash for some take-out meals.  You can drop meals by the gym and we will get them to him.
#4.  HUGE thanks and kudos to Sam, who has been interning on her own accord the last couple of months.  With all of our trainer upheaval these past 2 weeks, she has really stepped up to the plate and taken on some classes for us in our time of need!  Talk about being thrown into the deep end!  Sam has put in a lot of time and self-initiated effort into outside education in gymnastics courses, mobility and injury recovery, and observing coaching and learning from many great coaches, without even knowing if she would have a job with us.  She takes the time to create her own clinics to share her knowledge and make herself better, as well as others.  These efforts of taking the initiative to see a need and jump in and take care of it, and her growing technical knowledge in coaching and managing classes has not gone unnoticed.  We will be bringing Sam on to our already awesome team officially in May as she finishes school.
Thank you to all for your support and understanding!!
Lisa and Tara

“Mountain Man”

Week #4 Wendler Shoulder Press
60%x5 (no plus this week)


On the Minute x 15
Minute 1 – 20 Wallballs
Minute 2 – 7 Box Jumps
Minute 3 – 5 Power Cleans (climbing in weight)


Elliot showing Henry some “Brotherly Love?”

Strict Gymnastics and “Crowbar”

SKill: Strict Gymnastics work. Quality > Quantity
Minutes 0:00 – 5:00:
6 Banded Strict Ring MU 
30 Double-Unders

Minutes 5:00 – 10:00:
10 Deficit Pushups – Stack 1-2 plates for hands and feet to add 3-5″ to your pushup depth.
15 AbMat Sit-Ups

Minutes 10:00 – 15:00:
7 Strict Pull-Ups (band as needed to ensure first set is unbroken)
20 Hallow Rocks


18 Power Snatch
18 Burpee Pull-ups
Max Calorie Row

Rest 4:00

15 Power Snatch (increase 5-20# from last round)
15 Burpee Pull-ups
Max Calorie Row

Rest 4:00

12 Power Snatch (increase another 5-20# from last round)
12 Burpee Pull-ups
Max Calorie Row

Body Armor – The Burn is REAL!

Movement Prep Work:
3 Sets, not for time:
8 Suitcase Deadlifts (each side)
8 Double-Kettlebell Front Rack Step-Ups (total, 4 each leg)

Week #4 Wendler Back Squat
Remember the %ages below are still taken from 90% of your true 1Rep Max .
60%x5 (no plus this week)

3 Sets, Not for Time:
10 Romanian Deadlifts (moderate load)
20 GHD Sit-Ups
30 Hip Extensions
50 Banded Pull-Aparts –
200 Meter Kettlebell Carry*

Make Up Sundays


4 Rounds:
15 Burpee Box Jumps
20 Calorie Row
16 Hang Power Snatch
400 M Run




Wendler Bench Press Week 3






21/18 Cal Bike or Row

18 Thurusters

15 Pull Ups

Make Up Thursday

Wendler, Pistols, and Shoulder to Overhead

Week #3 Wendler Shoulder Press

Week #3 Wendler Deadlift


7 minute AMRAP

Ascending ladder of 2, 4, 6, 8, 10….

2 Shoulder to Overhead
2 Alternating Pistols
4 Shoulder to Overhead
4 Alternating Pistols
6 Shoulder to Overhead
6 Alternating Pistols

Practice and Training

PRACTICE technique and good positions, timing, and awareness of our body in space.
Strict gymnastics The following is not for score. It is for quality.

Minutes 0:00 – 5:00: 1 Wall Walk 3 Pausing Strict Pull-Ups (pause for 3 seconds with chin over bar)
Minutes 5:00 – 10:00: 10 Second Ring Support Hold 5-10 Horizontal Ring Rows (feet on box for those that are able)
Minutes 10:00 – 15:00: 6 Strict Toes to Bar, 3 Inchworms to hollow hold

TRAIN by stressing the body and tissues with good form:
CrossFit WOD – “BOAT RACE”

3 Rounds For Total Time and each Round:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.

High intensity is a crucial component to CrossFit, naturally. The majority of our workouts fall within the mid-range time domain, of 8-15 minutes. Although “Boat Race” will total 15-20 minutes of “work”, it’s potency is in the intensity of each individual round of 3-4 minutes at a time. Let’s bring the intensity today and live inside those windows. Note your total time stops after your third run, but also record the time of each individual round. The 3 minutes rest in between each round is recorded and part of your total time. Aim to keep each individual round with in 5-10 seconds of each other.

Modify distance to 400m Row/250m Run if 500m Row pace is 2:07+/Run pace is 10+ min mile.


Stop Trying to Win


I was a multisport athlete growing up and played four years of Div. I basketball. In all of my years of athletics I never once won a practice. I’ve been trying to find someone who has. I’m still on the hunt for that person. Many of our athletes that are coming in are experiencing their first real exposure to any sort of training regime.  For some athletes CrossFit Rife is their first and only exposure to any sort of physical competition. Not everyone played sports in their youth. Not everyone understands the intent of training and what “practice” means. Admittedly I can understand how the environment you may walk into could pull you in and suddenly have you competing to have the top name on the whiteboard.   Peer pressure is a real thing.

I’m not down playing the value of competition in any way. There is arguably no way to reach your peak potential without some degree of competition. Without it we would undoubtedly fall well short of our best effort. The trick is dialing in when we “compete” and when we “practice”. Competing every day is unsustainable in any sport. There should be a disproportionate amount of practice vs. competition. Too much competition can lead to burnout, CNS and adrenal fatigue or potentially higher rates of injury.

So how do you address this and start teaching yourself to practice?


First and foremost an athlete should determine what the intent of the training session is. Is it technique? Is it to hit certain sets or reps? Or is it just to not think about winning? If you are having difficulty with the concept ask yourself what it is that you are winning? If you aren’t in a league or competing for money then there is no record or prize to compete for. So just be content with training and not having your name at the top of the leaderboard or having the best IG post.

If you are trying to win everyday, you are losing. The best athletes in the world know themselves better than anyone and they target their training sessions to improve the most mundane skills or seemingly simple tasks. They aren’t trying to win practice everyday. They are simply trying to move the needle even the slightest bit.

Here are a few tips to help rid yourself of the desire to “win” everyday:

-Determine what the goal is. Set a quantifiable goal and put a timeframe on it.

-Define what “winning” looks like based on the goal you set.

-Start setting a daily intent for each training session. Don’t try to move the needle too much.

Stop trying to win your practice sessions everyday. Set you sights on winning whatever your game day is.

If you don’t have a specific event to train for or a competition, then pick a day in the gym to compete. Your mindset and intent on that day will look and feel very different than your training days. And it should!

Keep training hard and hit those weaknesses.

Embrace the Suck!  It hurts, but… DID YOU DIE?  No!  You got BETTER today!