“Randy” Met “Nancy”

Warmup: Power Snatch Complex Waves
Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

Set #1, on the 0:00… 1 Complex @ 55% of 1RM Snatch

Set #2, on the 1:00… 1 Complex @ 60% of 1RM Snatch

Set #3, on the 2:00… 1 Complex @ 65% of 1RM Snatch
repeat for 2 more rounds. for a total of 9 complexes.

5 Rounds:
400 Meter Run
15 Power Snatches -75#/55#

15-20 minutes

A combination of two classical CrossFit benchmarks – “Randy” and “Nancy”.
The stimulus today calls for a light load on the power snatch. A load that we are entirely confident that you could complete for 21 repetitions unbroken when fresh. Inside the workout, we are looking for large sets – at most, a single break in any given set, with only a brief break needed.

Modifications for the running:
1) 200-250 Meter Run (finish in 2 min or less)
2) 500/400 Meter Row (male/female)
3) 25/18 Assault Bike Cal

Clean Break Teams!

CrossFit WOD – “Clean Break”
Teams of 2:
10-9-8-7-6-5-4-3-2-1 rep rds. for time:
Squat Clean (135/95)
100 Meter Run

Partner one completes the first full round of 10 squat cleans + 100 meter run.
Partner two then completes the same (10 squat cleans + 100 meter run).
Rinse repeat, alternating back and forth, with partners each completing full rounds as the other rests.
Time is when the second partner has finished the final round of 1 squat clean + 100 meter run.

The Power and Positivity of CrossFit Camaraderie

Camaraderie is defined as “mutual trust and feelings of good friendship among people in a group.”

Building camaraderie isn’t something we talk about in CrossFit–it’s just what we do.  It’s what we learn.  It’s one of the things that makes it so rewarding and different from working out at a globo-gym.  It doesn’t matter if it’s a weekday class with the normal everyday athletes, a local competition, or the Games.  We give it our all while encouraging and cheering on our fellow athletes.  It can be a simple high-five mid-run, or a “don’t stop”  to keep moving the barbell.  We want to see each other finish because at the end of the day we are all there for the same reason.  Yes, it’s competitive but it is a friendly, healthy competitive.  It doesn’t drag people down, it pushes and inspires them.  And the awesome thing is that it happens in our gym everyday…whether it’s with one another or with the visiting CrossFitters we get to meet on a near daily basis.

Today we had a bunch of CrossFitters join us from San Diego, Lake Havasu, and Illinois. We also had several new athletes from our Foundations course jump in with us, and one brand new athlete who had never done CrossFit before.  In the 10 am class, we had our Steve’s Club athletes join in and throw down with the class.  Throughout the entire 3 classes, my heart was full as I watched the definition of camaraderie so naturally preside.  During each interval everyone was high-fiving each other and giving encouragement to the other teams around them. While the goal was to make the fastest time between the 2 partners, it was really about a good workout and good times. This is really one of the few sports I have seen where it is expected and normal for the person to immediately finish and begin cheering on the person still working. Many of the faster teams were out there helping others through their final sprints.

The fierceness of CrossFit is what connects us and creates the positive and supportive community that it is today!

Many people say they don’t want to try CrossFit because they feel intimidated.  Everyone had a first day.  Everyone felt intimidated.  Everyone wanted to crawl into a epsom salt bath and not come back.  Until they did…again and again because of the community, the friendliness, the camaraderie that takes over the feeling of intimidation.

And…CrossFit includes the camaradie of a kid and a puppy.  Who could resist that?

Raise The Bar

Skills and Warmup
Clean and Jerk Technique
on the 2:00 x 7 sets
Hang squat Clean + Squat Clean+ 2 Split Jerk

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.

Completing the 12’s = 60 Repetitions
Completing the 15’s = 90 Repetitions
Completing the 18’s = 126 Repetitions
Completing the 21’s = 168 Repetitions
Completing the 24’s = 216 Repetitions

CrossFit Flagstaff

A place to raise the bar.
And your spirits.

So many good laughs and fun happen on this floor.  But alongside it, true grit, digging deep, celebrating accomplishments, and raising the personal bar for oneself every day.

Talk about raising the bar.  You wanna watch a bad a** powerful woman lift some serious bars and plates, go to CrossFit Vert tomorrow at 10:00 am and watch Kat compete in her powerlifting meet.  Be inspired.  This woman has been working hard, raising the bar for herself every day, and by doing so she raises it for all of us.  Go cheer her on and watch what happens when you dig deep and work hard for a goal.

GO GET ‘EM KAT SWAN!!!!  We are proud of you!

Freight Train Overtakes Optimus Prime

“Freight Train” V2
On the Minute x 6 minutes:
Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks
Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks
Minute 3 – 6 Hang Squat Cleans + 5 Push Jerks
Minute 4 – 5 Hang Squat Cleans + 6 Push Jerks
Minute 5 – 4 Hang Squat Cleans + 7 Push Jerks
Minute 6 – 3 Hang Squat Cleans + 8 Push Jerks

Use 50% of 1RM Clean

CrossFit WOD – “Optimus Prime”
AMRAP 7 minutes:
Wall Balls (20#/14#) – Males to 10’/Females to a 9′ target

*Every Minute on the Minute starting at 0:00 – 5 Deadlifts

Compare to April 2017

Building Body Armor

Putting in the work today, building a more solid foundation for tomorrow ….

Deload week – Shoulder Press and Deadlift

40% x5
50% x5
60% x5 (no additional reps this week)

CrossFit WOD – Body Armor #4
EMOM (Every Minute On the Minute) for 12 min:
Min 1: 12 KB Front Rack Lunges
Min 2: 12 Deficit Pushups
Min 3: 12 DB Box Step-ups
Min 4: 40 second elbow Plank Hold
Repeat cycle, 3 times through.

Great to meet Annika’s mom, Lisa, and have her join us in CrossFit today!

The reverse lunge hits the same major muscle groups as other forms—glutes, quads, hamstrings— but it does so while putting less stress on the knee joints. With forward lunges, deceleration must occur as your front foot lands to stop the forward motion; this can put undue strain on the patella tendon. When the motion is in the opposite direction, as with reverse lunges, the patella tendons are no longer taking the brunt of the decelerating force, which means you can focus more on the muscles you’re training than the achy knees that might otherwise come later for those with knee issues or incorrect tracking/technique.

Box Step-Ups – building a stronger posterior driver for squats and deadlifts, as well as the core strength and balance for pistols.

These are essentially single-leg squats, which help to improve overall balance and proprioception by strengthening some of the smaller stabilizing muscles in the hips and pelvis and the external hip rotators to prevent rotation of the femur and pelvis in a way that doesn’t occur in a bilateral stance.  Single-leg squats and controlled box step-ups allow you to target the legs with greatly reduced shearing force on the spine.  Performed correctly, bodyweight is shifted forward over the top leg and a flexed foot with the bottom leg, bottom foot lightly touching the floor or box for balance only. This is harder than it seems, because you have to resist the urge to use your bottom foot/leg for assistance.  Control the descent and avoid plopping to the floor, further developing the control and transmission forces of the glute and hamstring.


Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice)

Minutes 5:00 – 10:00:
A) 5 Pausing Ring Rows (3 second pause at the top of row)
B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)

Minutes 10:00 – 15:00:
A) 5 Strict Toes to bar
B) 10 Pausing Hip Extensions (1 second pause at the top of each rep)

Minutes 15:00 – 20:00:
A) 3 Inchworms
B) 3 Pausing Ring Dips – 1 second pause at top and bottom of each repetition.

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

Compare to:
March 2016  , June 2015 , September 2014,  December 2013

Benchmark workouts are used as tests and measurements to see how far you’ve progressed since last performed. If you are improving at the benchmarks, you’re getting fitter and developing athletically across a variety of skills, time domains, and physiological adaptations. So, we use “Helen” as a measure of fitness and as a benchmark that can be monitored over time to record an increase in power in the 10 min time domain using a light weightlifting movement (kettlebell swing), a cyclical monostructural movement (run), and a gymnastics movement (pullup).

Power Wheels


Minutes 0:00 – 5:00
A) 5 Ring Muscle-Up Swing Drill https://youtu.be/RWJ6_H4SzAI
B) 1-2 Muscle-Ups or 5 Strict Banded MU Drills https://youtu.be/jtmu_0qVZnk

Purpose here is to refine our kip swing technique. Confirmation of the technique can occur with a full muscle-up as seen in Part B, but this is not a must by any means. Banded strict muscle-ups will further build our strict pulling strength. No wrong option here.

Minutes 5:00 – 10:00
A) 3 Wall Walks
B) 15 Hip Extensions

Focus on a hallow body on the wall walks – that is, keep the midline on. It is a common fault to relax at the midsection as we climb or descend the wall. Think abs on, or rib cage down as you push through your shoulders in the climb. Slower is harder here.

Minutes 10:00 – 15:00
Ascending Ladder of Strict Ring Dips
10 GHD Sit-Ups, 3 Strict Ring Dips
10 GHD Sit-Ups, 6 Strict Ring Dips
10 GHD Sit-Ups, 9 Strict Ring Dips
… and continue to add (3) strict ring dips per round until the 18:00 mark.

Band as required for the strict ring dips, and choose a band that allows 7-10 repetitions unbroken when fresh. If you are not yet comfortable on the rings, bar dips


CROSSFIT WOD – “Power Wheels”
12/9 Calorie Bike or Row
12 Power Snatch
Rest 3:00
12/9 Calorie Bike or Row
8 Power Snatch ( add 5-15 lbs from part 1)
Rest 3:00
12/9 Calorie Bike or Row
4 Power Snatch (add another 5-15 lbs from part 2)

On the power Snatches, let’s aim to match the stimulus for each barbell below:
Part #1 – A loading that allows for 12+ repetitions unbroken, when fresh.
Part #2 – A loading that allows for 8+ repetitions unbroken, when fresh.
Part #3 – A loading that allows for 5+ repetitions unbroken, when fresh.

Lighter is harder in this workout, as it gets us right back on the bike/rower for another round. What we want to avoid is a loading here that is so heavy that we find ourselves staring at the bar, loosing the conditioning aspect. Let’s make this a breather today, building the engine.

It is tempting to put the pedal down on the bike/row. Our speed on the row/bike is a significant factor, but not as important as the snatches. Make our push there. When we need to break on the barbell, our progress comes to a dead-stop. Push on the barbell even if we need the first few strokes as an absolute recovery.
This is not to be confused with needing to go touch and go on the repetitions – sets are a recommended option for most athletes, unless you are very strong on the barbell.

Focus on one cue word today on the power snatches – punch. Punch hard to the finish of each repetition. With the metabolic response of the bike or rower, our bodies will want to move slower as we get deeper into these rounds. Focus on punching hard to the finish of each rep. Stay fast.

Meal Delivery Guide

Compare Meal Delivery Service Reviews

There are a lot of meal delivery services out there and having tried a couple myself, they are really nice for getting new ideas, motivating me to cook more, adding some variety to our dinners, and having the shopping done for me!  Mostly, I have really enjoyed the time Mike and I spend together making these meals!

This site has some great reviews and information on most of the services out there.  Many of the meal delivery companies have a specific focus, so this is a great site to give you a detailed breakdown in case one might work better for you than another.


Saturday Team Day!

“Partner Playground” – teams of 2 complete for time:
2K Run (Split between 2 people, in 400-800m increments)
42 Kettlebell Swings (split work however you choose)
42 Goblet Squats (same wt as swing)
1K Run(split in 100-400m increments)
30Kettlebell Swings
30 Goblet Squats
800 Meter Run (split in 200m increments)
18 Kettlebell Swings
18 Goblet Squats

20-25 min time intent


Additionally, big kudos go out to Lacy, who completed the 2nd 5k run she has ever done in her life and she set a new personal record!  Super proud of this gal.  She overcomes a lot of odds, pushes herself constantly, and has grown stronger and stronger physically and mentally.  Great job, Lacy!  Nikki was her biggest fan out there today!

EVENT TO ATTEND! Bruce and his daughter Nona have been working hard on this production and it is going to be FABULOUS!!! DON’T miss it!

Be Like George

This week closes out our first cycle of our Wendler program!  On Monday, we will start a new cycle and add weight to your training baseline (the current 90% of your 1RM).  You’ll increase it by 5# if you had and extra 1-5 reps on your week 3 single+ set, you’ll increase it by 10# if you had more than 5 reps in your week 3 single+ set.  After this next Wendler cycle we will re-test!

Week #4 Wendler Bench Press and Deadlift
Remember the %ages below are taken from 90% of your true 1Rep Max .


21 – 15 – 9:
Shoulder to Overhead
Chest-to-Bar Pull-Ups

This work out is a “SPRINT”! 5-10 minute time domain. (George finished in 4:37!! Be like George!)

Really cool pull-up building progression we used today!  If you typically do ring rows or use a band, throw this in as another alternative to getting strong at pull-ups!