CrossFit Oly Cert 2013

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July 4th Parade 2013

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AC^2 2013 IS HERE! WOD’s 1,2 and 3 ANNOUNCED!!

CFF circle logo   LOGO-HOPESteve's Club LogoSCN

CrossFit Flagstaff is partnering up with CrossFit For Hope/Hope For Brains and Steve’s Club to start our very own Steve’s Club Flagstaff! CrossFit for at Risk Youth in Northern AZ.

This year’s Fundraising event will take place on Saturday Ocober 5th. Funds raised will all go towards starting:

Steve’s Club Flagstaff –  Powered by CrossFit Flagstaffac2-13

Visit to learn more about Steve’s Club and its vision.

“Imagine a country where kids grow up valuing fitness and nutrition, where youth from disadvantaged backgrounds are given the opportunity to improve their health, fitness, and personal development.

Teens from tough neighborhoods and difficult family lives choose to be involved in fitness, sports, and other positive outlets instead of drugs, gangs, and violence. After school, they go to their local gym (CrossFit Affiliate) where they sweat alongside other members of their local community – firefighters, lawyers, doctors, businessmen, soccer moms, etc.

CrossFit offers a positive framework and community to help at-risk youth grow into stronger and healthier individuals- both physically and mentally.  Working out and eating well become second nature, and they learn life lessons in a supportive environment – discovering what they’re capable of, pushing themselves to work hard and strive for something greater.”


CrossFit Inc. has four Hope initiatives. Hope for a Cure, Hope for Kenya, Hope Float and  Hope For Brains. Hope For Brains fundraising will kick off in September. We are excited to be piloting a program here in Flagstaff and to hold AC^2 to raise funds for our local CrossFit For Brains initiative program!

Visit The CrossFit for Hope web page for more info about these fundraising efforts.


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Work Outs 1, 2 and 3 for AC^2 2013!!

WOD #1 – 8 min. cap  – 7:30 a.m. Start

Snatch x 5 reps (155# M/105# W)

  100m Sandbag Carry (80# M/60# W)

Snatch x 4 reps

  100m Sandbag Carry

Snatch x 3 reps

  100m Sandbag Carry

Snatch x 2 reps

  100m Sandbag Carry

Snatch x 1 rep  


Snatch – 115# M/75# W

Sandbag Carry – 60# M/40# W

(No Teens)


Snatch:  Ground-to-overhead in one movement.  Slight press-out is acceptable if bar is caught above the head with bent elbows.  Full squat, power, and split catch positions accepted as long as bar is fully locked out and stood up with feet parallel before elbows bend again or bar drops.


Sandbag Carry:  Sandbag will be carried on the shoulder(s), down and around the cone and is dropped on the track.

WOD #2 – 9:00 a.m. Start

5 Min AMRAP:

Hang Squat Clean Thruster – 165# M/115# W

Scaling: 115#/75#

Teens: 95#/65#

**Rest 1 Minute**

WOD #3  -10 min. cap

Run 1 Mile

Points will be given for each 400m segment accomplished, if over the time cap.




Hang Squat Clean Thruster – bar must be stood up from the floor and stopped at the standing position before performing the Clean.  Clean reaches full squat depth where hip crease is below the knee.  Thruster is one movement from squat to fully locked out overhead position where barbell is over the body with arms straight.  No re-bend of the knees will be accepted in trying to thrust the bar up (like a Push Jerk).

Here is Workout #4 – at the gym!  Be there by 1:00!

WOD #4 – 1:00 p.m. Start

1 Minute AMRAP at each Station.

  • Box Jump – 30” M/24” W
  • Double Unders
  • Kettlebell Swings – 2pd M/1.5pd W
  • Pistols
  • Bar Muscle Ups

Scaled: Box – 24” M/20” W, KB – 1.5pd M/1pd W, Pullups
Teen: Box – 24” Boys/20” Girls, KB – 1 pd Boys/26# Girls, air Squats, Pullups


Box Jump:  Both feet leave the ground at the same time and land on the box at the same time.  Stand to full extension.  May jump or step down.

Kettlebell Swings:  Bell comes over the top of the body with arms straight.  Bell does not have to be vertical, but arms must be locked into complete overhead position and legs straight – wrist over elbow over shoulder over hip over knee over ankle.

Pistols: Single leg squat meeting appropriate depth of hip crease below knee.  Trailing foot may not touch the ground until fully stood up and hip and knee are completely open with shoulder pulled back over hip/knee/ankle.  Athlete may choose which leg to squat with.

Bar Muscle Ups:  Full lockout at the bottom of the pullup, must come through a dip position and then a press out must occur, to fully locked out arms.  No glide kips accepted.  Feet cannot break the plane of the pullup bar on the kip. No skipping the dip.

Pullups:  Full hang with arms straight at bottom, chin clearly over the bar at the top.

And the Grand Finale!

WOD #5 – 12 min. cap – 2:50 p.m. Start

Top 15 M/ Top 15 W RX’d (3 heats of 10)
Top 10 M/ Top 10 W Scaled (2 heats of 10)
Top 5 M / Top 5 W Teens (1 heat of 10)

Complete 5 rounds for time of:

  • 7 Deadlifts – 315# M/205# W
  • 30 Air Squats
  • Handstand Walk – 35’



Deadlift: 225# M/155# W

7 Handstand Pushups: 1 abmat under head


Deadlift: 155# Boys/105# Girls

7 Hand-Release Pushups



Deadlift: Bar may not be dropped from the top.  No bouncing (no bend of arm at the floor to lift off).  Stand to full hip and knee extension where shoulder, hip, knee, and ankle are aligned, slightly behind the bar.

Squats:  Hip crease below knee, stand to full hip and knee extension where shoulder, hip, knee, and ankle are aligned.

Handstand Walk:  Hands on start line with feet above hips.  If athlete falls down, judge marks the spot where the hands were and athlete re-starts there.  Hands must both touch the far line before feet come to ground.

Handstand Pushups:  Pushup starts in full arm lockout with both feet touching wall.  Head clearly touches the bottom, full elbow lockout achieved at top.  At least one finger on each hand must touch edge of gray mat the entire movement.  Both feet must stay within shoulder width and both must be touching wall at the top of the pressout, before coming back down.

HR Pushup: Chest and thighs touch ground at the bottom, both hands come clearly off the ground, chest and thighs leave ground at the same time, finish at full elbow lockout with shoulder, hip, and knee aligned.

Paul Brown

My wife Tish and I first moved from New York to Tuba City in autumn 2011 shortly after getting married.

Paul1We previously belonged to a typical gym with tons of equipment where no one knew or spoke to each other. When we arrived, we learned that there isn’t a gym in Tuba City so we went shopping for a one in Flagstaff. I looked up Flagstaff gyms online and we visited a few. One of the gyms I read about was CrossFit Flagstaff and it sounded really interesting (we had never heard of CrossFit before). I called and learned that we would have to go through several weeks of pre-training before we could begin the regular workouts. After some debate, we decided to give it a chance and now we can’t imagine ever belonging to any other kind of gym.

I’ll never forget my first WOD – prowlers. Yes, like many CrossFit stories, I threw-up afterward. The next day I came back for more. I was a slow learner too. Executing proper technique was really challenging for me the first year, but with repetition and reflection I’ve been able to improve and see real progress. A major turning point for me was entering the 2013 CrossFit Games. I didn’t think I was performing at a high enough level to compete and I never would have considered it had it not been for the encouragement of the coaches. I rarely RX’d a WOD, but in the competition, we really didn’t have a choice but to go for it. I learned each week that I have a lot more strength and ability than I had given myself credit for. Ever since then I find myself RXing more and believing more in my abilities. Like so many of us, CrossFit has become a very important part of my life.

What motivates me to keep growing as a CrossFit athlete?

1. Tish. She constantly pushes me to be the best athlete I can be. I couldn’t ask for a better partner or cheerleader. It’s awesome that we love CrossFit together.
2. PR’s and Gains. Getting better, faster, and stronger is incredibly motivating.
3. Team CrossFit. The support and encouragement of both the coaches and the other athletes is like nothing I’ve ever experienced before.
4. Bacon. ‘Nuff said.

The community that Lisa Ray has built here is unbelievable. I started out looking for a gym, but today I belong to a fitness community. I am so grateful to the coaches for all their encouragement (and patience), and also to all the great friends we have made here. I take the life lessons I learn in CrossFit with me every day. Thank you CrossFit Flagstaff, I am a better person because of all of you.

Mia Armstrong

I still remember my first CrossFit class.

Mia1 Five years ago, I was an insecure, shy 10 year-old who showed up to a strange gym because my mom was making me. But then the class started. Our workout was a circuit of sit-ups, squats, push-ups and running.

I fell in love immediately. The workout kicked my but, but afterwards I felt amazing. That was five years ago and I haven’t stopped coming to CrossFit since.

CrossFit has made me strong. It has made me healthy. It has made me capable of things I couldn’t have dreamt of doing without CrossFit. It’s helped me climb up sheer rock walls, hike to the bottom of the Grand Canyon and the top of the San Francisco Peaks, run 5Ks and 10Ks and Half Marathons, and compete in triathlons. Mia2But CrossFit has given me more than just athletic ability.

CrossFit has also given me confidence. Today, I’m not the shy 10 year old I used to be, and that’s thanks to CrossFit. CrossFit forces you to believe in yourself, to take action. CrossFit forces you to make yourself the person you want to be–physically and mentally. I look forward to going to the gym. Yes, imagine that. Having fun at the gym, being excited to go to the gym.

CrossFit Flagstaff is a community of people who love you and support you every single day. CrossFit has changed my life and made me who I am today.

Mia3It’s so much more than a gym.

Liz Miller

As I type this up, I’m avoiding Pre Calc, AP US History, and AP English homework.


I hope you guys realize how special CrossFit is to me because of this, and if you don’t know, I hope you will by the end of the story.

I started CrossFit at the end of May 2012. Before that, I did Young Athlete classes and dropped in every once in a while, but because of my hectic schedule I was able to test in to adult classes. That was probably one of the best things that has ever happened to me. But let’s fast forward to the good stuff: November 2012, after 5ish months of CrossFitting, I decided to do a competition. I’ve always played competitive sports, and as much fun as competing against yourself is, I wanted to see where I was against others. Luckily, it was the partner competition at CrossFit Fury. I was blessed to be partnered with the lovely Sarah Bremer. We all know how this competition ended up: I ran into a huge wall. Literally. I couldn’t get over both walls in the police WOD and from that point on I had people coming up to me asking, “Hey, you’re the girl who cried on the wall right?” Yes, yes I am. But I learned some amazing things about CrossFit that day that I’ve carried into my training every day since:

1. The CrossFit community, in all of its “cult” glory, is a beautiful thing. People always say that, but I don’t think anyone understands that until they hit their wall (For me, it happened to be a real one). I remember my dad encouraging me through the whole thing, my mom videotaping the struggle and jumping up and down every time I got close, Tara Ross coaching me the whole way through, Sarah hugging me as I cried afterwards, Zach Wilkinson talking to me about staying positive, and Jesse Prescott coming up to me and yelling at me for almost making him cry. The list goes on and on.

The most incredible part of this community is that EVERYBODY wants you to succeed. The next WOD was a CrossFit chipper with yet again, another movement I wasn’t able to get at the time: a 95# clean and jerk. I was embarrassed that I couldn’t get it, but when I looked up after the work out I saw dozens of people I didn’t know, cheering me on and crying with me. I had Michael Moseley tell me he was proud of me for never giving up. It was the best feeling in the world.

2. The second thing I learned is that you are never allowed to give up. It’s called “training” for a reason. You train and practice every day to be the best you can be. Because of the community, because of the adrenaline that comes with WOD’s, and because of the amazing feeling of getting stronger, you have NO excuse to not train to be your best. Never give up and never stop training.

3. It’s all about your mindset. Whether it’s a regular day at the gym or a competition, or really anything else in life, if you go into something thinking, “this is gonna suck,” it’s probably going to suck. Congratulations, you’ve already set yourself back for the day. I’m not saying that I always have the best attitude, because I don’t. But I do know that when I have a positive attitude I always accomplish what I wanted to do. Plus, with people like Nick Clack always reminding you to “Go for Gold” it’s kind of hard not to.

4. I love CrossFit. Everybody asks me why I’ve cried after every work out I’ve done in competitions, and I don’t know how to explain to them that it’s a happy cry. Plus, I’m a little low on oxygen and a teenage girl… I’m allowed to cry a lot.

Liz3These lessons are only a few things that make my CrossFit story, and the Furious Five Fundraiser was only a fraction of it. I went on to compete again in December at AC^2 (with tons of PRs and winning the AMAZING “spirit of the games” award), I’ve hit that 95# clean and jerk, I did The Open, but most importantly, I’ve met sooooo many amazing people. I know I’ve named names in this, and if your name isn’t in it: don’t fret. I wish I was able to write about all the amazing people I’ve met through CrossFit Flagstaff, but that would be a novel, and I’ve already written too much as it is.

I can’t wait to get stronger, both physically and mentally, every day. I love the people I train with and my coaches are the best I could ever ask for. The beautiful thing about CrossFit is that it is ever changing and evolving, and that means I can change with it. The most important part to this CrossFit Story is that it isn’t ending any time soon. This won’t be the last time you hear from me!
With love,
Liz Miller

Krista Sullivan


So let’s face it. Those of you who know me well and those who don’t, know that what I have to offer the world is a largely unfounded over inflated ego and an inappropriate amount of sass!

This is how I’ve always wandered through life. Take me or leave me. This is what you get and I’m proud of it! ☺ But for the last many years even MY unflagging confidence had started to wane. I had 3 beautiful health children and a good life, seemingly no reason to complain right?

Unfortunately I was floundering. In my infinite wisdom I used pregnancy as an excuse to let myself eat what I wanted. All the experts and those skinny people were right!?! If you eat ad nauseam and don’t work out you get FAT! Who’d a thunk it☺? After my last kid I was 100 lbs. over weight and taking it off was a much bigger challenge then putting it on. I’d try changing my eating habits for a while and work out a bit, but nothing stuck and I didn’t see the immediate results I needed to keep trying. Here’s where the story improves, enter CrossFit stage left.

Krista2My dear friend Heather told me about this crazy gym where you “lift heavy stuff” and do all sorts of crazy acrobatics. She said she’d heard about it from a few people and asked if I wanted to give it a shot. At that point I was pretty deflated and thought; “What do I have to lose?” Heather and I forked out the cash and walked into this cavernous building with seemingly medieval torture racks along the walls and lots of grunting folks running about. I was thinking; “What in the hell have I gotten myself into.” Then I met Tara our Trainer. She painstakingly and with infinite patience for 6 sessions took Heather and I through our paces. I learned about Snatch, Push Jerk, Front Squats, etc. In these sessions I laughed, felt goofy, failed, sweat, laughed and felt goofy all over again. I giggled at all the inappropriately named movements and felt strange, but already the hook was starting to sink deeper. After 6 sessions this savage was set loose on Crossfit and two years later I haven’t looked back. I have accomplished things I never thought possible. I lost 86 lbs. in two years and have pushed myself beyond what I could do and then gone a bit further.

Krista3I have met magical people from all walks of life. I have failed at things I tried but still not quit. I have NEVER in all my team sports or activities felt more a part of something. This place and these people remind me daily that the only limit is my willingness to try and try again☺ so here is goes… Queue the Rocky music I’m at the top of the stairs arms in the air hopping about. It took two years and will continue to take more, but I have MY sexy back.

Thank you Crossfit and all that go there. Words will never adequately describe my gratitude. ‘Nough said…

Molly Wilson

Molly Wilson


I started my first year of middle school on prescription diet pills.

My pediatrician deemed me “morbidly obese”, so after I looked up “morbid” and felt horribly embarrassed, I agreed to start taking appetite suppressants. For two months, the medicine worked, but after I was weaned off of the pills, I spent the following year gaining back double the weight I lost. By ninth grade, I was a size 20. The next year, I joined Weight Watchers. The best thing I took away from the group was the idea of lowering my portion sizes. The worst part was my obsession with the number on the scale every week. I came back to a size 16, and stayed there for about 9 years.

Now, I’ve never been athletic. It doesn’t run in my genetics, and the closest I came to sports was as a statistician for high school teams. I was forced to play softball briefly in my youth, where the coaches stuck me in a made-up, outfield position called “Rover”. I’m not competitive by nature, and I’m used to finishing last. The point of my backstory is to setup my mindset when I walked into my first CrossFit introductory class.

Saying I was terrified is an understatement.

After barely making it through a set of 10 squats (all 10 way above parallel, and I needed a water break), and other various CrossFit movements, I left the gym with a feeling that is still difficult for me to explain: basically, despite the awkwardness and pain of the new movements, I could not wait to come back. What I’ve realized since is that my body is begging me to work out. My muscles love to be stretched, and my heart enjoys pumping blood rapidly through my system. However, like most humans, my mind controls my body, and my mind was not immediately convinced that working out was such a great idea. “We flee from pain,” my mind would cry. “Stop torturing us!” it would plead. “You are not an athlete!” My mind flipped out. But the voices of the coaches began to silence my basic mental doubts. I had complete strangers cheering for me the first time I finished a modified WOD, and for each workout after that.

molly2Slowly, I learned tricks from the CrossFitters about how to make it through a workout: “Just hit the ground and get up” (burpees); “Count down from big numbers” (sit-ups); “Swing your arms and JUMP” (box jumps). I learned how to focus on the small moments of success, like the first time I ran 200m without stopping, then 400m; or when I went from box-jump pull-ups to using the black band.

As the year went on, and certain workouts were repeated, I saw greater strides in progress. This week I went on a 5k run (with the future goal of running a 5k without stopping) and did a total of 2 miles in a sprinting WOD. For the girl who used to get panic attacks a week before the required run of the mile once a semester in P.E., the fact that I’ve run 5.2 miles in the last four days is insane to me. I tell my mind whatever tricks I need to in order to finish a WOD: “Focus on round one”; “The length of this WOD is less time than it takes to make dinner”; “This is just a bar that needs to be picked up”.

My mind has trouble comprehending what my body has done, and can do. Sure, it’s nice to be a size 10 and about 50 lbs. lighter. But CrossFit has taught me that the goal above all else is to be healthy, and it has given me the tools and methods to stay consistently in a healthy zone.

Currently, my body is incredibly excited about exercise in a way that makes no sense to my mind. As long as I make it through the door and see the white board, I know that I’m in for an incredible workout. And, albeit begrudgingly, my mind is just as pumped when I leave the gym, because I know I’m leaving as a stronger, healthier woman. That’s a feeling not found in any diet pills.
– by Molly Wilson


3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps 20″

Strength Focus:

Shoulder Press Work Up to Heavy Single

IMG_9222IMG_9256IMG_9261IMG_9241IMG_9268Thanks for visiting from Wildcat CrossFit Mike!


Make Up Sunday



13.5     “DT”     “The Big Apple”IMG_9209IMG_9210IMG_9176IMG_9214IMG_9181IMG_9184IMG_9182IMG_9212IMG_9186IMG_9192IMG_9190