Crossfit WOD – “Partner Pain and Gain”

“Partner Pain and Gain”

Alternating with a partner:

5 rounds
100-meter prowler push (empty)
400-meter run

Crossfit Basketball went to over time at 10am! Things were intense as everyone took their turn taking sudden death shots! Thank you to everyone that was able to make it to the last class I will be coaching. Thank you to the Woodwards for bringing the donuts and Holli for the mimosas. It was an epic way to close a chapter in my life and begin a new one. Its been an honor to lead many of you to a happier healthier lifestyle. I hope my coaching has made a meaningful impact on you and your wellness, now and forever. Even though I may not be calling 3,2,1 go anymore please feel free to ask me for advice or help when ever you see me. Coaching this community has been an honor and I am blessed to have been received so openly. Love you Crossfit Flagstaff             – John Castaneda


Crossfit WOD – “Jerk It, Push It, Jump”

“Jerk It, Push It, Jump”

7 rounds for time of:
15 Box jumps (24″/20″)
10 Toes to bar
5 Push jerks (155lbs/105lbs)

What a challenge! This was a a great workout to test your toes to bar capacity during intensity. If you were able to find a pace where you could move from movement to movement and hoop onto the toes to bar then it might be time to challenge yourself with a higher scale or more reps. If your hesitate to jump up to the toes to bar right away or struggle to maintain your kip then you may need to work on improving your kip or increasing your toes to bar capacity. Here are a couple drills for those either looking to improve there kip or increase their capacity.


Sunday Core and Make Up Day

Crossfit WOD – “Mixed Moves Partner”

“Mixed Moves Partner”

150 Hang dumbbell power snatch, alternating arms (55lbs/35lbs)
100 Burpee box jump overs (24″/20″)
75 Power cleans (135lbs/95lbs)
50 Front squats (135lbs/95lbs)
25 Strict Ring Dips





Sometimes you finish a partner WOD and thing just end looking funny!

Crossfit WOD “Row, Row, Row Your Boat”

1000m Row
10:00 minute Rest
1000m Row

Not For Time:
3 sets of 10- 3 Hollow Body Rock + 1 Transition
3 sets of 5 Pike Pushups + 5 Pushups




Here’s a great little video on the importance of the hip swing to optimize rowing efficiency and increase connectivity to the rest of the movement.

Hope you enjoy!

Sunday Make Up and Core Day


Crossfit WOD – “Get Your KB On”

“Get Your KB on”

5 RFT:
10 Double KB/DB Front Squats -55/35#
15 KB Swings -55/35#
20 Box Jumps – 24″/20″





Kettle bell swings are a great hip extension movement to build explosion through the hips. We focus a majority of the time on the forward swing, keeping the kettle bell close, letting the hips do the work, and keeping the arms relaxed, but how often do yo think of the return. Jeff Martone does a great job of explaining how to counter balance the return of the kettle bell swing and why it is so important. So, if you find you are really out of breath or you grip is getting taxed early during kettle bell swings use this video to help refine your kettle bell swings.

Core and Makeup Thursday

Crossfit WOD – “Core and Stability”

“Core and Stability”

3 Rounds for time:
25 GHD Situps
50 Double unders
100-Foot Double DB/KB overhead walk (70lbs/53lbs per hand)

Athletes must have been on GHD for some volume
in the past 2-3 weeks to do all 3 rds of 25.



For those of you looking to try, level up, or just increase your GHD sit up capacity here are two videos that explain the points of performance of a GHD sit up and the physiological reason why it is so important to build to the capacity over time. Just like any other movement GHD sit ups are very potent if done at high volume so it is important to follow a progression over time to build capacity as well as proper range of motion.

Crossfit WOD – “DT meet Cindy, Cindy meet DT”

5 Rounds for time of:
1 Round of “DT”
2 Rounds of “Cindy”

1 round of DT is:
12 Deadlift
9 Hang power clean
6 Push jerk

1 round of Cindy is:
5 Pull-ups
10 Push-ups
15 Air squats

Here are a couple tips from the Crossfit Competitors Course on how to make your barbell cycling more efficient. Preventing the thud on the thigh might be as simple as pushing your knees and hips back to make the transition smoother. Practice with an empty barbell first, perfect, then increase gradually over time.