Archives for August 2017

Core and Make-Up Thursday

Village People

AMRAP 5 min:
50/35 Calorie Row
AMRAP “Macho Man” in remaining time
“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

rest 5:00

AMRAP 5 min:
35/25 Calorie Row
AMRAP Macho Man (increase barbell weight 5-10#)

rest 5:00

AMRAP 5 min:
20/15 Calorie Row
AMRAP Macho Man (increase another 10-15 #)

CrossFit is… INTENSITY

How much work can you do in a given period of time?  The more you can do, the fitter you are, and the higher the intensity of your training.  To get the necessary intensity to see the results we are all shooting for, we push ourselves right to the edge of “the cliff”.  We begin practicing staying there.  This is called the ‘red zone’ or the ‘pain cave’, and it is extremely risky.  One false move, and you’re off the edge…..pukie, injury, extreme soreness.  On the flip side, when you’re not close enough, it usually means your results are compromised.  CrossFit will challenge you to train in that zone, relative to your ability and capacity.  This is not easy or simple for anyone – new or experienced.  It is something that takes desire, commitment, and practice from the athlete.   It is important to know that intensity is determined by your ability to hold good form – we never recommend speed at the expense of form.


The only difference between the training needs of an elite athlete and an ‘average joe’ is weight, volume, and speed.  What does that mean?  Essentially it means that all the movements we do in CrossFit are universal in their ability to improve performance. Making an adjustment in a workout for a beginner (something we call ‘scaling’ a workout) means reducing the total reps or rounds, reducing the distance, eliminating the clock, reducing the weight, and/or reducing the complexity of a movement. This is something we do all the time and we’re really good at it.  It’s a fine balance of pushing you and hooking you into loving it by making it fun while you get fitter.  The way we know to do that is we get to know you as an athlete.  Because we care.  A lot.


Crossfit Benchmark – “Helen”

Gymnastics Conditioning/skill work
11 Strict Handstand Push-ups
rest 1 min
9 Strict Handstand Push-ups
rest :45
7 Strict Handstand Push-ups
rest :30
5 Strict Handstand Push-ups
rest :15
3 Strict Handstand Push-ups

If you don’t have strict, do kipping . If you don’t have kipping scale to knees on a box or toes on a box. If you usually use an abmat challenge yourself to go from the floor. Never go to failure, choose a rep scheme adjusted from above so every set is successful and preferably unbroken.


CrossFit Benchmark WOD – “Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings – 1.5 pood
12 Pull-Ups

Compare to May 2017

Are You Keeping Track?

So, I would like to take a poll. How many of you know your numbers? You know, like how much is your one rep max back squat? What is your heaviest clean and jerk? I am sure some of you can tell me instantly your numbers or can head over to the big whiteboard and look up your name for you weights, or look through your logbook to tell me your numbers.  As for the rest of you, my question of knowing your numbers may be a foreign concept.  We want to change this!  I guess I should state that this isn’t just about numbers. Keeping a record of your lifts is important, but keeping a record of your workouts is just as important, for many reasons.

1) Keeping a workout logbook can help measure your progress! If you don’t know how much you lifted or what your time on the workout was previously, then it is hard to measure any progress.  Instead, write down exactly what weight you used and in what time you completed the workout. That way, next time the workout comes up you can see how much stronger and faster you are!

2) A workout logbook can help you set goals. Say a workout, like HELEN (ahem!), comes up on the board. If you have been keeping track of your workouts then you will know what your old Helen time is (if you have done it before). Say your old time was 12:45 with the prescribed amount of weight. That was 4 months ago. You can now set a new goal, say 10:15. By keeping track of your workouts, you can set realistic goals.  Also, we can’t re-test benchmarks if we don’t have anything to re-test!

3) It will help you to continue to make progress.  Often, a lift will come up that says something like ‘Deadlift x 3 @ 85% of your 3-RM.’ This is going to be a difficult prescription to follow if you have no idea what your 3-Rep Max on the Deadlift is. You have no idea if you lifted 205 x 3 or 225 x 3, a big difference in numbers when trying to make progress in your deadlift. Keeping track of your workouts can be handy as we try to help you decide what weights or reps to do when we have random workouts.

If you haven’t been consistent with recording your workouts in your performance log, try to make a habit of writing in it every time you are at the gym. If you don’t have a performance log yet, feel free to either purchase one from us or bring in your own logbook.  There are also lots of great apps that are easily used on your phone – which you have with you always!  That makes it easy to log your data!  And data means progress!!!

Enjoy recording your workouts, setting new goals and progressing by simply keeping track of your performance!

Crossfit WOD – “Double Dip”


10 – 8 – 6 Repetitions
10 Repetitions @ 63% of estimated 1RM

8 Repetitions @ 68% of estimated 1RM

6 Repetitions @ 73% of estimated 1RM

Rest as needed between sets, but aim not to exceed (3) minutes.

WOD – “Double Dip”

AMRAP 15 min:
50 Double Unders
18/12 Cal Row or Assault Bike (25/18 Calorie Schwinn Bike)
15 Dumbbell Hang Squat Cleans (50/35)

Dumbbell Hang squat clean can be tricky and devastating all together. If you had trouble wit the technique or are looking to become more efficient with the movement here is a video from main site to help clarify the movement standards.



Make-Up Sunday


Crossfit WOD – “Jack and Jill”


In Teams for 3:
600 Meter Sandbag Team Run, 70 Power Clean and Jerks (95/65)
600 Meter Sandbag Team Run, 50 Power Clean and Jerks (135/95)
600 Meter Sandbag Team Run, 30 Power Clean and Jerks (185/135)
600 Meter Sandbag Team Run

The team runs together with a single Sandbag (70/50). Pass the bag around as the team sees fit during the run, with the entire team needing to return before the clean and jerks can be started. If you do not have a bag, modify by carrying a single plate (45/25).

Why use odd objects in training?  Sandbags, stones, logs, farmer carry, yokes….  Vary your objects as much as you vary your reps, times, weights, and movements!

Snatch and Satan’s Whiskers

5 Sets of 3


“Satan’s Whiskers”

3 Rounds:
10 Chest to Bar Pull-Ups
10 Front Squats 165/115
10 Burpees

Compare to: September 2014  February 2013

Make Up – Drop Dead on the Bike Buffet

Welcome Back Danny! Great to have you back from Phoenix and in the CFF Community again while you’re in Grad School! Oh… and NICE 15# Snatch PR!!

                        Joyce is loving CrossFit and looks BEAUTIFUL doing it!

These ladies are hard CORE regulars. The Thursday CORE work outs are meant to build better body awareness and mid-line strength.

Autumn got another PR for the week! 15# Snatch PR!   Justin is really enjoying racking up the calories on Tuesday’s workout!

Casey had some of the best Cleans I have ever seen him do today.  We have discussed recently how he dives his hips to far forward to get under the bar, and it often results in a “toesey” front squat receiving position.  After widening his grip on the bar and watching some videos and working on pulling straight down under the bar, he nailed a much better position today.   Next in line on the same application of working on the skills, proper timing, and positions of a movement is Sarah Bremer.  Sarah go ALL of her Toes-to-Bar in the workout for the first time.  They CLICKED today!

Listen, observe, learn, do the skill work = succeed. Great job!

Drop Dead

Warm Up
1 Hang Power Clean (mid-thigh)
1 Hang Power Clean (knee-level)
1 Power Clean (from the floor)
Finish with a single Split Jerk

Technique and speed is far more important today than loading.

Set #1 – 2 Complexes @ 50% of 1RM CJ
Set #2 – 1 Complex @ 55% of 1RM CJ
Set #3 – 1 Complex @ 60% of 1RM CJ
Set #4 – 1 Complex @ 65% of 1RM CJ
Set #5 – 1 Complex @ 70% of 1RM CJ

Take 3 additional sets to build to a heavy, stay across at 70%, or any combination in between.

CrossFit WOD – “DROP DEAD”

4 Rounds of “Tabata” at each station.
Station 1 – Box Jump Overs (24/20)
Station 2 – Deadlifts (155/105)
Station 3 – Box Jump Overs
Station 4 – Deadlifts

A single “Tabata” round consists of :20sec on, :10sec off.
Repeat this timing scheme for a total of 4 times at first the box jump overs, and then move directly into the deadlifts for another 4 rounds. The final :10s off after the final box jump round is our time to transition. In full, this is an 8:00 conditioning piece.

How did Tabata come about?

Tabata was founded by a Japanese scientist named Izumi Tabata and fellow
colleagues at a department of physiology in Japan. Izumi and his fellow
scientists decided to conduct a study to compare moderate intensity
training with high intensity training.

He conducted the tests on 2 groups of athletes; 1 of the groups used
the moderate intensity interval training and the other using high
intensity interval training.

In group one; the athletes were training in moderate intensity
workouts (70% intensity) for five days a week for a total of six weeks
with each training session lasting an hour.

Group two trained in the high intensity workouts for 4 days a week
for a total of 6 weeks with each session lasting 4 minutes, at 20
seconds of intense training (170% intensity) and 10 seconds of rest.

Welcome to Morgan who joins us from her CF box in Denver!  Morgan just moved here to go to NAU!

What were the results of the tests?

Group 1 had a significant increase in the aerobic
system (cardiovascular system). However, the anaerobic system (muscles)
gained little or no results at all.

Group 2 showed much improvement in all their athletes. Their aerobic
systems increased much more than group ones, and their anaerobic systems
increased by 28%.

Conclusion? Not only did high intensity interval training have more
of an impact on the aerobic systems; it had an impact on the anaerobic (high power output)
systems as well.

So what does a basic Tabata training design look like?

Any exercise can be incorporated into the Tabata training. However
the basic outline of the Tabata training method are as follows:
•     4 minutes long (whole Tabata Session)
•     20 seconds of intense training
•     10 seconds of rest

Most importantly, the intent is to move fast and redline each segment of 20 seconds of work.  If you are slowing down or are unable to hang onto the weight through the 20 seconds, the bar was too heavy or the box was too high.  Overloading or exceeding speed capabilities undermines the development of all 3 components and just turns into an excuse to slow down.

Tabata workouts can surely be called the ‘workout from hell’.  Believe me, it’s going to test your every limit, whether it’s mental or physical. If you are looking for a workout to develop strength, stamina, and mental drive – becoming comfortable with being uncomfortable – Tabata is that method.

Bike Buffet

CrossFit WOD – “Bike Buffet”
AMRAP 4 min:
Wallballs (20/14)
Chest to Bar Pull-ups
Max Calorie Row or Bike in Time Remaining

Rest 4 minutes

AMRAP 4 min:
Wallballs (20/14)
Toes to Bar
Max Calorie Row or Bike in Time Remaining

rest 4 minutes

AMRAP 4 min:
Wallballs (20/14)
Max Calorie Row or Bike in Time Remaining

Scale to 12-9-6 if C2B/T2B/Pullups need to be modified and/or aren’t largely rapid fire.

The intent of today’s workout was to work fast to get through the reps of Wall Ball and Pullup bar movements with enough time to row or bike a reasonable number of calories to have earned that part of the workout (at least 4 calories is a minimal number to shoot for).  If 0 calories were attained, the point of the workout was missed and it was only a couplet (2 movements), versus a triplet (3 movements).

Recognizing our strengths and areas where we still need work in the speed and turnover rate component is part of our practice and we need to pare down reps in those areas in order to further our practice toward our goals.  The drive to get to the rower/bike is the skill piece today – mentally and physically.  If no or fewer than 4 calories were attained, a modification was needed.  We asked for a penalty of burpees for those who didn’t make that cut.  What I love about the photo below is that a penalty was required of one, but ALL voluntarily joined in with the one and became a team to help that one get through the extra work.  That is the power of community.  All for one and one for all.