Archives for December 2017

Happy New Year!

Thank you for a GREAT 2017, CrossFit Flagstaff!  We look forward to a new year ahead, striving to help you meet your goals, realize your true potential, and give you strength, happiness, and confidence to live your life more fully!

Happy New Year from Mike, Lisa, and Tara!

We are looking forward to helping you reach your goals in 2018!

Be at war with your vices, at peace with your neighbors, and let every new year find you a better man.” Benjamin Franklin

Final 2017 WOD


Teams of 3:
100 Calorie Row
100 DB Snatches (50/35)
100 Lateral Barbell Burpees
100 Thrusters (115/80)
100 Lateral Barbell Burpees
100 DB Snatches (50/35)
100 Calorie Row

One person works at a time. 30-35 min intent. 40 Minute cap.

Scale to 75 reps of each movement for newer athlete teams and to keep under the time cap.

A Letter to RX Athletes from a Scaler

…as a Crossfit Athlete, I find myself between a scaler and an RX’er: do I RX the workout and be slower or do I scale the weight and move faster? Bar muscle-ups, yeah no. Chest-to-bars, ok, I can do those. Overhead plate lunges, Burpees, and Double-Unders today? Check the RX block for THAT workout, baby! 80LBS thrusters and the assault bike? Um…I’ll do as many rounds as I can at 80LBS, then check that scaled block, because this girl is doing 65LBS!”

I find myself between a scaler and an RX’er: do I RX the workout and be slower or do I scale the weight and move faster?

So, when it comes to partner workouts, I’m suddenly that awkward kid at a middle school dance. It’s nerve racking. I don’t want to ask the RX’er to be my partner. I don’t want to slow them down, but at the same time, I want to push myself to go harder to try to keep up. I want to be better. I just don’t want to ask.

…“Awesome!  I’m sorry in advance for holding you back. I know I’m going to be slow at those clean and jerks and it will probably hurt your time. Are you sure you want to be my partner?”

She stood there for a moment, then looked at me and said: If anyone has a bad partner workout, it’s their own fault. The time at the end doesn’t matter. It’s about pushing each other, picking up a few extra reps on the things you’re good at if your partner needs a rest, and getting through the workout together. Of course I still want to be your partner. Now, add the 10’s, we’re doing this at 95LBS.”

And you know what? I absolutely did slow us down. The 95LBs Clean and Jerks were really hard. For every one I could do, she did two to three…. But that experience with an athlete I look up to in her level of fitness and capabilities gave me the confidence to continue to partner with other RX athletes at the gym. And with every request, I’ve found their responses to be the same: “Of course I’ll be your partner. Stop apologizing for making us slower. I’m proud of you for the accomplishments you’ve made”.

To the RX athletes who partner with us scalers, thank you. Are we going to hesitate to ask you? Probably. Are we going to apologize to you for slowing you down or holding you back? Most likely. But partnering with you makes us push harder and makes us better.  So, thanks for taking less rounds or more seconds to your final score and for picking up the slack and doing more reps. You’re making us better athletes, not just as a role model for your capabilities, but for taking your time to push and support us in our capabilities and what we’ve accomplished.

And we, the scalers, thank you for that.

Happy New Year, everyone!  Cheers to all the great fitness we have in store for you in the new year to come!

Need Some Inspiration? Watch Michelle’s Video About Behavior Change!

Take 11 minutes  to watch this AWESOME video that our very own Michelle Kyliavas made for one of her NAU classes last semester. You usually see Michelle working out at the 6pm class. THANK YOU for sharing your story Michelle and being such an INSPIRATION to all of US!

Nickle and Dime


7 Sets: On the 90 seconds
Pausing Front Squat + Front Squat
*2 Second Pause in Bottom

Set #1 – 60% of 1RM Front Squat

Set #2 – 64% of 1RM Front Squat

Set #3 – 68% of 1RM Front Squat

Set #4 – 72% of 1RM Front Squat

Set #5 – 76% of 1RM Front Squat

Set #6 – 80% of 1RM Front Squat

Set #7 – 84% of 1RM Front Squat


Part #1 – AMRAP 5 min:
Kettlebell Swings (70/53)
Front Squats (135/95)
Row Calories

Rest 5 minutes

Part #2 – AMRAP 5 min:
Kettlebell Swings (70/53)
Front Squats (115/80)
Row Calories

Squats – front, back, overhead, wall ball, thrusters, air…you name it, the way they execute well and easily is to keep the weight loaded over the top of the pelvis and midfoot to heels.  Anything forward of that and standing up will be infinitely more difficult.  Heels are for driving power, toes are for balance.  Keep your weight back by opening up the knees and hips, descending straight down into the space that creates, keep your elbows high to drive the bar back over the pelvis/ankle bone, and stand on up.

SO PROUD of Beth for her squat improvement today!  Opening up her foot stance and shifting back and spreading the floor with her feet allowed her stay in her heels and come straight up out of the bottom of her squat!

CrossFit is more about training to be better at your life than it is to compete.  Injuries are not limitations or road blocks in our fitness.  They are actually opportunities to get stronger, better, and fitter.  Allow your trainers to help you modify the workouts, stay on course in your fitness journey, and you’ll come out stronger!  Every workout can be modified to accommodate the injury and allow you to be part of the group and still progress!  Great job to Kim and Mariah in continuing to get into the gym and rehab while still working out!  Mariah has a back injury, so we open her stance up and have her split squat to help keep her back in neutral alignment under load.  Her kettlebell swings were more of a sumo high pull than an arcing swing.  NO pain!  Kim has a fractured wrist, so we modified her front squat rack and had her do single arm swings.  NO pain and they are both getting stronger and fitter in the process of rehab!

Water Wings

Power Clean and Jerk Waves

Minute 1 – 4 Power CJ @ 60% of 1RM
Minute 2 – 3 Power CJ @ 65% of 1RM
Minute 3 – 2 Power CJ @ 70% of 1RM
Minute 4 – Rest 1 min.
Minute 5 – 4 Power CJ @ 65% of 1RM
Minute 6 – 3 Power CJ @ 70% of 1RM
Minute 7 – 2 Power CJ @ 75% of 1RM
Minute 8 – Rest 1 min.
Minute 9 – 4 Power CJ @ 70% of 1RM
Minute 10 – 3 Power CJ @ 75% of 1RM
Minute 11 – 2 Power CJ @ 80% of 1RM

AMRAP 20 min:

27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Power Clean and Jerks (135/95)

Membership Value at CFF


Every day the workout, strength, and skill work has already been designed and programmed for you. This makes it convenient for individuals and athletes who are limited on time or for those who enjoy having more direction in the gym. We believe wholeheartedly in the programming at CrossFit Flagstaff and know that if you commit to working hard and following the programming, you are bound to see results!


Each of our classes are led by a highly qualified trainer. Our trainers at CrossFit Flagstaff are passionate about what they do, intelligent, and experienced in coaching both large and small classes. We also offer one-on-one coaching for specialized athlete needs.  Nutrition guidance and coaching is also offered, under private counsel with Tara.

Unlimited Classes

All of our memberships allow for athletes to have unlimited access to our classes. This allows our athletes to tailor their attendance to their specific goals.

Community Support

The greatest aspect of CrossFit is that it allows for individuals from a variety of backgrounds to exercise with one another in a supportive environment. We have an amazing community of athletes who all share the common goals of wanting to improve their health, get stronger, and live a better life!


Last but not least, you get to see results. Regardless of what your goals are, it is guaranteed that if you dedicate time and effort to CrossFit, you will absolutely see results. At CrossFit Flagstaff, we provide the environment, training program, and staff to ensure that you reach the goals that you have set out for yourself. If you have specific questions about how we can accommodate and assist you in reaching your personal goals, feel free to contact us!

Athletes of all ages and experience levels come to CrossFit to get fit.  We teach proper form at light weights and progress each athlete in their journey as they are ready.  It’s our goal to show you what you are capable of!  Have a limitation?  We can accommodate for it in every workout, allowing you to progress while you heal or rehab!  Let us help you get stronger!

Christmas Eve Make-Up

Merry Christmas Eve to the brave souls who came out to get their Christmas treats prepped for!  (especially those who made up the 12 Days of Holiday Cheers!)

12 Days of Christmas Cheers!

Skills and “Do Your Own Thing”


Merry Christmas everyone!  Enjoy your day off tomorrow!

12 Days of Holiday Cheer!

WOD – “Team 12 Days of Holiday Cheer
Teams of 2 share the work, for time:
1 Heavy-a** team Clean and Jerk
2 DB Snatch – 70# M/50# W
3 Handstand Pushups
4 Pistols – alternating legs
5 (Golden) Ring Dips
6 Wall Ball shots – 20#/10′
7 Kettlebell Swings – 2 pood M/1.5 pood W
8 Box Jumps – 24″
9 Heavy-a** team Deadlifts
10 DB Thrusters – 45# M/35# W
11 Pullups
12 Back Squats (6 heavy-a** unbroken squats each)

Plays out like the song: 1, 2-1, 3-2-1,…10-9-8-7-6 thru 1, 11-10-9-8-7- thru 1, 12 all the way through 1 – TIME!

When a group of individuals come together in a CrossFit gym amazing things happen.

Our community of members here at CrossFit Flagstaff all support, motivate and encourage each other. Whether its neck deep in a workout or attempting to set a new high score for a movement, the spirit of teamwork reverberates within our facility, driving our members to reach new heights of personal achievement.

It is this community, this family of members that sets CrossFit Flagstaff apart from every other gym.  Our members treat each other like equals, they look out for each other, support each other, and encourage each other to reach their health and fitness goals.

Today was no different.  LOTS of fun, laughter, lifting of spirits – and lifting of barbells TOGETHER!

Have WONDERFUL holidays everyone!  Thank you for sharing the spirit of CHEER with us today!

Crossfit WOD – “RAISE THE BAR”

OT90s x 7 Rounds:
25 Double-Unders (or 30 seconds of D.U.A)
1 Squat Clean Thruster

Ascending Ladder for 8 Minutes:
3 Thrusters (95/65), 3 Toes to Bar
6 Thrusters (95/65), 6 Toes to Bar
9 Thrusters (95/65), 9 Toes to Bar
Continue to add (3) repetitions to
each movement until time is called.


The first toe to bar is always the easiest to get but connecting a set can be challenging. First we recommend that you improve you kipping capacity. Improve not only in the small kipping range of motion but also in the large kipping range of motion. If you can aggressively do 8-10 large kips then stop on a dime at the bottom, not hopping down, then you ready to attempt some toes to bar. If you are just having issue with the rhythm then here is a great video where Chris Spealer explains some efficiency tips.



Thursday Core and Make-Up Day


GHD sit ups, if done properly, can be a great midline strengthening exercise. Done incorrectly it can lead to back pain, hip pain, and excessive abdominal pain. Key performance points in a GHD sit up are 1.) A neutral spine. No Hyper extension. 2.) Bent knees on the way down. Locked out legs on the down down can place increased strain on the low back and over stretch the abdominals. 3.) Explosive knee extension, leg straightening,  while holding a straight spine will reduce unnecessary strain of the back and abdominal muscles. Slowly build your GHD capacity over time to reduce risk of injury or heavy delayed onset muscle soreness.

Ugly Sweater Pressing

Increase load with each set.

Compare to July 2009 , April 2009 , November 2008 , July 2008

CrossFit Educational videos:
Annie demos the workout.
SP-PP-PJ demo video.  Push Press Issues video.  Rippetoe reviews Shoulder Press.  Jerk/Split Jerk Intro

Ugly Sweaters brought out some great lifts today!!

Awkward family photos may also have contributed to new PR’s …  Record your lifts!

You can push jerk more than you can push press, and you can push press more than you can shoulder press. No secret there.

But did you know that most can push press roughly 30 percent more than they can shoulder press and push jerk roughly 30 percent more than they can push press?

Although not an obvious core-to-extremity movement, the shoulder press requires midline stabilization.  You’re using your body as a brace and you’re basically trying to resist hyperextension of the lower back as you press.

The push press, meanwhile, allows for a quicker cycle time of the same weight.  At 3 consecutive reps, the metabolic affect also starts to set in.  And increases as the load and reps increase in the jerk.

The push jerk is the “weightlifting equivalent of slappin’ somebody in the face,” says HQ trainer Adrian “Boz” Bozman. “It’s a big wind-up and, bam—you’re done. It doesn’t happen slowly. It hits you pretty hard.”

Let’s get out there and get some today!!