Max Effort Sprint Intervals

Every 3 Minutes for 5 rounds:

10 Hang Power Cleans 165/115#

200 meter run

*Record the slowest Interval*







1. Every 1:30 seconds x 7 sets:
3 Position snatch

For time:
30 Squat Snatches (135lbs/95lbs)


Going WAAAAY Back!  The OG’s of CrossFit do Isabel as it was originally intended!


Faces of “Isabel”

Row, Jump, and Press

CrossFit WOD
Row 1000 meters
100 Double unders
50 Push Press (95lbs/65lbs)
100 Double unders

When You Never Rx Anything

By Kai Rainey

The timer beeps, signaling the end of your workout.

You normally feel pretty exhilarated after it’s over, but this was one of those workouts. One where there wasn’t a single movement you could come close to performing.

The rest of the athletes had hung from the rig, doing variations of toes-to-bars and hanging leg raises. Unable even to hang, you were on the floor with a medicine ball between your knees, trying to raise it to your chest.

When the coach saw your frustration with single-unders and quickly switched you to calf raises, you swore the whiz of all the double-unders in the room was even louder than the Metallica blaring overhead.

Shaking arms perched on the edge of a box, your performed “dips” that were barely perceptible. Across the room, your classmates looked far steadier as they moved up and down between the wooden rings.

Trudging toward the wall, you dread the novel you will write to describe your modifications when you log your workout.

All the fist bumps don’t change that feeling. That feeling that you’ll never get “there.” That it’s taking too long to see any improvement. That maybe you are actually in over your head.

I had more than a few of those days early on. A lot of it was due to my own unrealistic expectations.

I had been trapped in the binge-diet cycle and thought anything could change drastically in 30 or 60 days. Even though I started CrossFit morbidly obese, I initially imagined I’d have things like pull-ups and double-unders in a few short months if I came three times a week.

Of course, I quickly realized my imagination had to do some negotiating with reality.

That didn’t mean days like the one described above didn’t sting. After one particularly trying day, I seriously considered asking the owner if he could please, please make sure there was at least one thing I could actually do in each workout. I just couldn’t muster up the boldness to admit how crushing it was to me to modify a workout to the point it was unrecognizable from my perspective.

The first time I heard the phrase “leave your ego at the door,” I didn’t apply it to myself. I assumed that advice was for the strapping bodybuilder who just suffered through Nancy for the first time or the spin instructor who paid tribute to DT.

But the phrase was absolutely meant for me. And it’s also meant for you.

It was during one of those early pity-fests that I found myself reading the words below on the wall at Cross Fixx, and they can probably be found somewhere in your box, too:

Cardiovascular/Respiratory Endurance. Stamina. Strength. Flexibility. Power. Speed. Coordination. Agility. Balance. Accuracy.

I’d seen those words for weeks, and it finally dawned on me that the list didn’t include muscle-ups, pull-ups, double-unders and handstand push-ups. It didn’t say a thing about Fran, Cindy, Angie or Jackie. Those movements and workouts provide the constant variation that produces fitness and the benchmarks that test it, but mastering a movement or workout isn’t truly the end goal.

We want to live longer, avoid chronic disease and be able to thrive when faced with a challenge. In the gym, that challenge might be Fight Gone Bad. In real life, it might be racing to get help or pulling someone to safety. It could be as profoundly simple as setting an example that keeps your children from becoming obese or makes your aging parents rethink what a healthy meal looks like.

After this realization, things changed dramatically for me. CrossFit had already educated me on the importance of record keeping so I could identify any and all metrics that were improving. I just needed a personal set of benchmarks to record and—hopefully—crush on a regular basis.

Endurance improvements were easy to measure: Row or run/walk for a set period of time and try to go further each week. Or I could run or row a set distance and then re-test to see if I could complete it faster. Sound familiar? These are your basic AMRAP and for-time workouts.

For accuracy, I would see how many wall-ball reps I could complete in a row before a no-rep appeared. When I increased the height of the wall-ball shot, that was a strength PR for me.

For stamina, I would regularly multiply the total reps completed in a WOD by the weight I was using, then divide it by the total minutes to get a weight-per-minute number to try and beat. Yeah, I’m a numbers geek, but seeing the upward trend was motivating and made me care less and less about being able to click the Rx button.

This CrossFit Kennesaw athlete lost about 100 lb., and this lift is a PR. (Courtesy of Kelly Johnson/CrossFit Kennesaw)

Five months into CrossFit, I did get to click the Rx button.

I remember being almost dismissive of the accomplishment initially: “Of course you Rx’d this. It’s an easy one.”

It was 10-minute AMRAP of 10 kettlebell snatches at 26 lb. and a 10-calorie row. That day it was easy. Five months prior, I hadn’t been able to strap myself into the rower because my belly blocked me and I lacked flexibility. I hadn’t been able to squat below parallel. In May 2014, when I walked in the door of CrossFit Fixx, there was no way I could have squatted down and pulled a 26-lb. kettlebell to my side. Never mind using the power of my hips to throw it overhead 50 times.

I felt like a freaking rock star.

You will, too—as soon as you realize that you only need to compare yourself to the person in the mirror. No one else. It’s not that hard to become a little better every single day. A little stronger, a smidge faster, slightly more coordinated.

You can only build the body of your dreams with thousands of good nutritional decisions and hundreds of workouts that make you utter phrases such as “pain cave.” There is nothing fast or easy about the process. But it’s not hard, either. Hard is living obese. Getting fit gradually is glorious compared to that. And living fit? I maintain that an entire year of working out and eating clean is easier than any single day of living in the obese body I had for over a decade.

Instead of focusing on all the things you can’t do today, start celebrating the ones you can. Start challenging yourself to add to that list every week until all the can’ts are in the rearview mirror.

Team Power Prowler!

CrossFit WOD – Team Power Prowler

Teams of 3 Complete 5 intervals each, each for time (2:00 or less time domain per rd).
1 partner works through a full interval at a time while the others rest. At appropriate pace and loading, should give a 1:2 work to rest ratio.

10 Shoulder-to-Overhead – 165/110#
100m Prowler Push (moderate weight that can be done without stopping and performed at a jogging pace)

GREAT to have so many visitors join our teams today!  Thankful to have the new athletes and the greater CrossFit communities from all over the world be part of the local CrossFit community and share the same love for CrossFit – suffering together!

5 Benefits of the Prowler Push

(Click on the title link to the article and scroll down to the 3rd video.  You might recognize some of our Steve’s Club and CFF athletes and coaches featured in the article!)

1. Leg and Core Hypertrophy

Increased muscle hypertrophy is a primary benefit from doing long duration (45-90 seconds) prowler pushes. By pushing the sled at the above angles (described in the video by Mark Rippetoe), you challenge the quads, glutes, abdominals, erectors,and upper body to stay rigid and contract for prolonged periods of time, which has been shown (time under tension training) to increase muscle growth. This is a great way for lifters who have injuries and/or are trying to limit spinal loading yet looking to add quality muscle mass and training volume within their training programs.

2. Active Recovery

Prowler pushes and sled training is a great way to increase blood flow to active tissues for recovery purposes (when done at lower intensities). Prowler pushes involve concentric muscle contractions, meaning that they do not induce eccentric strains upon the muscles (which have been linked to delayed onset muscle soreness). IN doing so, you limit muscle soreness all while helping to increase blood flow to damaged muscle tissues (from previous training to ultimately increase the recovery process of the body.

3. Work Capacity / Conditioning

The prowler push is a great modality for low impact conditioning and work capacity training for nearly every athlete. Whether you goals are power, strength, muscle endurance, or weight loss, the prowler push can be modified (based on loading, time intervals, rest periods, etc) to fit the needs and exercise physiology of the sport.

4. Sprint Mechanics

When angles are changed so that they are similar hip and knee angles found in sprint mechanics, the prowler can be a great way to increase leg drive and force output (unilaterally). By doing so, you can increase the force output and ground reaction forces of the lower body during running, sprinting, and other athletic movements, helping to create faster, stronger strides.

5. Functional and Sport Training

Pushing the prowler, cars, opponents, and handling loads in dynamic ways is a key skill and foundational movement pattern that many humans should have within their skill set. Throughout most sports, human interactions, or daily life, the ability to contract the core, upper body, and carry/pull/push heavy loads can come in handy. Doing this safely by learning proper hip angles, leverages, core stability, and developing enough muscle mass are all benefits of the prowler push and can have a drastic impact on one’s athleticism and functional fitness and strength.

Squat and Run

CrossFit WOD
For time:
30 Back Squats (225lbs/155lbs)
1-mile Run

Improvement comes from consistency.

Without consistency we just have… mediocre. I don’t know of anyone at our gym that has the personality to wake up and say, “today I am going to be mediocre.” Consistency needs to present in everything we do and every day we do it.

First, we need to make it to the gym consistently. If we come 5 times one week and then “get busy” for the next 3 weeks then we are really just making our selves into a hamster on a hamster wheel. We will never go anywhere. We will get frustrated with our progress and ultimately give up.

Secondly, we need consistent effort. If you show up with the expectations of giving it your 50% then you are going to get 50% of the results. Coach Glassman says, “impress me with intensity, not volume.” Consistent effort on a high level is where we will find our best results.

The truth is you can have whatever you want if you are consistent. If we replace “maybe later” with “never” would it change the way we act? Generally, when we put something off we don’t have an opportunity to make it up. It’s now or never. Life doesn’t leave too many opportunities for maybe later.

If we are true to ourselves and consistent then we can all be epic. Let’s choose to be epic. Epic in our own right. Don’t look at what everyone else is doing and think that you can’t do that. Look at where you have come from and realize that your journey is epic.

Lift Heavy and Be Better Today – and GYM UPDATES

Make Up THURSDAY!  What did you miss this week, in your recovery from the CrossFit Open?

Monday – “J” – Be Better Today

Tuesday – Deadlift for a heavy single

Wednesday – Hang Power Snatch for a heavy set of 3

or …. CORE!

It’s the days when you have to do things that scare you, when you have to take risks, when you have to push against challenge and difficulty – those are the days that make you stronger, faster, and better overall. – ben bergeron

Welcome to Megan, who has just joined our Foundations course this week – AND got her first double unders on her first try!!!!  Also welcome to Devid, visiting us from Italy – who pretty much crushed “J” at 7,000′ elevation!  And THEN there is GERI WHO PR’D her deadlift tonight, breaking the ol’ 2-hundie with strong grip!


In case you didn’t get the email:

Hello CrossFit Flagstaff!

We have a few updates to make you aware of for the next couple of months.
First though, we wanted to thank you again for your contribution to the new equipment fund.  People are really enjoying the ski ergs as a new way of metabolic conditioning torture.  They have also been a great alternative for people who are injured and unable to run or row.  The new boxes are SO much easier to store and look great!  We still have a few older boxes for sale.  If those aren’t claimed by April, we will find new homes for them outside the gym.
As for upcoming changes for April,
1.  As of April 1, we will be removing the 3:00 class from our schedule.  Due to low attendance and limitations in staffing, this time will no longer be a time the gym is open.  After the noon class ends, the gym will be closed until the 4:00 class resumes business hours each week day.  Thank you for your understanding.
2.  You will see some new names on the training schedule!  We welcome our interns into coaching positions!  Ben Mimran, Danny Kimball, and Jay Swan are joining our team and will be officially teaching classes on a more consistent basis!  Welcome to the CrossFit Flagstaff team, guys!
3.  Matt Chan and Eric O’Connor will be doing our gym programming, which is really exciting.  They offer a great programming platform which includes the ability to log your workout data and allows the trainers to see that data.  It will be a great tracking method as well as programming! They will also be doing the Comp Squad supplemental programming for our Annex Pass training.
We are looking forward to a fresh approach and some new motivation with this programming!  At this time, the programming will be cut and pasted into our current Google calendar while Matt and Eric make some changes to their programming design platform.  Likely in May, to view the programming calendar, you will each download an app to your phone and receive a login for the workouts.  This login will also work on their website, which can be accessed through a link on our website where our programming calendar currently resides.
Thank you for your patience as we move through these transitions, continuing to strive to provide the best CrossFit and life training to our community that we possibly can.
Mike and Lisa

“J” – Be Better Today

Jason and Erin Fine

We miss you, Jason Fine!

CrossFit Flagstaff Hero WOD – “J”
For Time:
200 Double Under Buy In, then:
4 Rounds:
5 Muscle Ups
10 Front Squats – 155#/105#
15 hand Stand Push Ups
20 Burpees

Jason Fine

Jason Fine was the Co-Owner and CEO of CrossFit North Scottsdale. In 2013 he finished 16th in the CrossFit Games 40-44 year old Masters Division. In 2014 he finished 33rd in the world in the CrossFit Open, later discovering he did so with a lethal brain tumor. He lost his battle with cancer March 19th, 2015. This work out was created in J’s honor by his gym. The numbers and rep scheme mean nothing, it is simply a WOD he would have loved and crushed!

Compare to: April 2015

Jason’s motto lives on through us all … Be Better Today.

Choose Your Own Adventure!!

It’s Make Up Thursday!  You get to choose which workout to make up from this past week, do the CORE workout, or work on a skill of your choice…. AND another choice was introduced today!  You get to VOTE on which workout will be your WOD for tomorrow!


AAAnd….the workout by the people’s choice IS…Workout 18.5 = 12.5 = 11.6!  Big repeat!
Good luck to everyone tomorrow!


Thursday night support!  Thanks to all our support team!


Great to have Steve’s Club go head-to-head on this workout!  They did really well!

All the Squats

“If you lift only when you feel good, you will skip half your workouts.”

CrossFit Heavy Day WOD

Overhead Squats
Front Squats
Back Squats

Tip: Break Mental Barriers to Squat Heavy

You have to mentally prepare for a PR squat. Here’s how to do it.


“Refuse to allow the success of others to make you believe you are inferior; their success doesn’t mean you’re a failure…Learn from them. Be inspired by them. And use it as fuel to work harder, be smarter, and train better.” — Justin Su’a

CrossFit Hero WOD – Hansen

5 Rounds For Time of:
30 Kettlebell Swings – 2 pood M/1.5 pood W
30 Burpees
30 GHD Sit-ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

The Hero WODs from CrossFit are named after Heros who have given their lives in the line of duty.  Their purpose is to remind us to think outside of ourselves.  Loved seeing the support given to LaToya, our visitor from Philly today!  7,000′ elevation is a tough factor, but she had some love from Grace and Bekah to help her through those final reps.

CrossFit Young Athletes and Steve’s Club athletes joined us today!  Saw some great improvements in form on the kettlebell swing as some of them learned a new movement.  Great job!  Really fun class!



This exercise is king for teaching someone how NOT to overextend the lower back with extended hips. It’s the ultimate isometric core exercise and one of the best teaching tools for learning bracing and how to use the hips to generate power.

But It’s Not For Newbies

However, this isn’t for a beginner. Quite frankly, you aren’t really in need of it until you have mastered the basics of holding a solid plank and side planks, and are proficient at hanging knee raises and standard Abmat sit-ups with your knees pressed out.

Once you have those down, you need to step it up for your body to get an adaptation. Just like your body gets used to certain weights, it also get used to standard core training.

How To Do It

  1. It’s crucial to make sure you are set up so your glutes are off the seat pad so that your lumbar spine doesn’t get blocked and overextended when performing the movement… no matter how scary it might feel.
  2. Make sure your feet are correctly in the foot holders and the tops of your feet are against the plate. Have slightly bent knees.
  3. Maintain a neutral spine and begin to lower yourself to parallel. Ideally have a spotter to keep you honest with your neutral spine position.
  4. When you reach parallel, extend your knees sharply. Think about trying to “kick the back plate.”
  5. In the upright position, add a slight sit-up to finish the movement by touching your toes.
  6. To increase the difficulty you can start to extend one arm above your head at a time for the reps.
  7. Perform them to parallel for several sessions to condition the core musculature and set in proper technique.

Take It Further

When you’ve done this for a few sessions and feel confident, you can start to add the full range of motion by sitting back until your hips extend completely. This should only be performed to full range if you can still maintain a flat back. If you can’t do this without excessive lumbar arching then stay with stopping at parallel.

Do not attempt to touch the floor unless the GHD has been adjusted for your height. Instead, stack a few plates up or use a medicine ball for a target.

This is an exercise that you may not feel at the time, but you’ll definitely feel for days after, especially if you go for the full range of motion. Try to stick with lower reps when you first begin and build up your volume safely.

– TNation