CrossFit Arizona

Crossfit for Hope benifiting St Judes Children's Research Hospital

CrossFit for Hope is the joint effort between CrossFit and St. Jude Children’s Research Hospital. The goal is to raise 1.7MM - one day's operating cost for St. Jude - to combat childhood cancer and other deadly diseases. Register to participate or find an athlete or affiliate to sponsor and join the fight.

Donate or register at Crossfit for Hope - watch promo video

“Hope” Three rounds of:

 Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

"That which cost little is less valued". - Miguel de Cervantes

This week has been a fantastic week of setting new records! Every week we should be making progress. We should be winning the small battles week in and week out. A 5lb PR is a big deal. I t shows that you have been putting in the effort, recovering well, and in most cases changed the way you eat and sleep. If you are not making progress then you must examine all of the above. Be honest with yourselves and evaluate why you are not making the gains you want. It can only because of a few reasons: 1) Not training consistently 2) Not pushing yourself when you do show up 3) Not recovering well. ie diet and sleep. Check yourself, be honest, show up, train HARD, eat well and get some sleep! You will love the new you!

Crossfit for Hope - coming June 9th to Crossfit Arizona

Register for this event or make a donation! Click on the link!

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Rest Day/Skill Day
Work on kipping technique. Spend 10-15 minutes improving the movement of the swing under the bar.
Ring work - 15-30 minutes

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 "How Does It Feel to Have Succeeded?" with Dr. Harvey Barnett, free CrossFit Journal video [wmv] [mov] [HD mov]

 

"Don't be afraid to give your best to what seemingly are small jobs. Every time you conquer one it makes you that much stronger. If you do the little jobs well, the big ones will tend to take care of themselves." - Dale Carnegie

Warm Up:
Hip Mobility and Agility

Strength:
Front Squat - Max

WOD:

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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"If we all did the things we are really capable of doing, we would literally astound ourselves."

Warm Up:

Bear complex - use an empty bar
Deadlift - 5
Front Squat - 5
Push Press - 5
Back Squat - 5
Push Jerk - 5
Don't put the bar down until the complex is complete. 3 rounds, rest between rounds

Wod:

2 Rounds for time:

Run 800
75 Wall Ball
100 Hammer Strikes
50 Ring Push ups

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"What Body Part Are You Working?" with Todd Widman - video [wmv] [mov] 

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Max Rep Week...time to retest!

CrossFit for Hope, June 9th. Follow the leaderboard.

Warm Up:

Shoulder and Hip mobility

Strength:

Max Bench
Max Press

WOD:

6 Rounds for Time
Overhead squat - 10 (75/45
Burpee Box Jump - 10 (24/20)
Toes to Bar

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"You Can't Out-Exercise a Bad Diet" from CrossFit H20 (MA). 

Gustavo Dantes and Roger Mejia teaching the Law Enforcement Seminar. Law enforcement were treated to two of the best teachers around...and it was free! Where else can you learn this much for that price? Only here, with us....

 

Open Gym 9-11 Saturday morning

Three weeks until CrossFit for Hope on June 9th. Join CrossFitters around the world in the new "Hope" workout for a great cause. 100% of money collected goes to St. Jude Children's Medical Research Hospital.Sign up today!

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Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball

Olympic Lifting today:
Snatch - Heavy single
Clean and Jerk - Heavy single
Front squat - Heavy single

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Life is tough, but it's tougher when you're stupid." - John Wayne

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

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"Any idiot can face a crisis - it's day to day living that wears you out." - Anton Chekhov

Open Gym 8am-9am

 Warm Up:

100 Double Unders
20 L-sit Pull Ups
100 Double Unders
20 Back Extensions

Skill:

Every minute on the minute for 10 minutes
Dumbell Snatch - as heavy as possible - 2 reps each arm

WOD:

For Time:
50 Pull Ups
100 Push Ups 
2 mile Run or 3k row 

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The birthday girl looking strong...!

"First they ignore you, then they ridicule you, then they fight you, and then you win." - Mohandas Gandhi

Warm Up:

Agility and Mobility

Skill:

Snatch position and Snatch Pull

WOD:

3 Rounds for time of:

Run 200
Front Squat - 5
Push Press - 5
Thruster - 5
Pull Up - 5

Males use 135# Females use 105#. Pull Ups are strict, no kipping.

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"To attain the impossible, one must attempt the absurd." - Miguel de Cervantes

Warm Up:

Run 400m time trial - 3 attempts at your fastest time. Record your time on the whiteboard

Skill:

Rope climb - technique only. Do not attempt a full climb if you do not have a strong pull AND use of the legs!

WOD:

"Cindy"

20 minutes AMRAP of
Pull Up - 5
Push Up - 10
Squat - 15

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7pm Beginners class working hard! Welcome everyone to CFAZ! 

Crossfit For Hope - June 9th

Please register for this event. We need as much participation as possible to make this another successful Crossfit AZ event. We will have Rx and modified categories. We will also need volunteers to help with the logistics. Register at the Crossfit For Hope site then send me an email @ jcrow@crossfitarizona.com to let me know if you will be participating and in what capacity. An event page will be created on facebook and on our website. 

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Warm Up:

Run 400m
Junkyard Dog

Skill:

Push Press
40%x5, 50%x5, 60%x3, 75%x5, 85%x3, 95%x1+ 

WOD:
10 minutes to find max Snatch

4 Rounds for time
Overhead Squat - 10 (185/105)
Run 400m

Buy out:
3 minutes of L-sit
30 Back Extensions

 "Scaling the Pull-Up With Ring Rows" by Julie Barnes Maurer, CrossFit Journal preview video [wmv] [mov]

"It's Never Just Lifting" from Gunx CrossFit (NY).

"Never tell your problems to anyone...20% don't care and the other 80% are glad you have them." - Lou Holtz

2012 CrossFit Games Regional: Individual Event 6

For time:
Three rounds of:
345 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100lb dumbbells
28 Burpee box jumps, 24" box
100 foot Farmer carry, 100lb dumbbells
3 Muscle-ups

Check out Regional coverage live on the Jumbotron! - here

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"Always do what is right. It will gratify half of mankind and astound the other." - Mark Twain

The Paleo Challenge comes to an end soon! Everyone who kept a journal is getting great results. Over the last 6 weeks we have changed our thinking from this will be impossible to "I love the way I feel", not to mention how we look and perform! So many of you are losing weight yet getting stronger and faster. Make this your lifestyle and teach your children. Enjoy the benefit of eating real food and living a healthier life.

Today's WOD

Skill Day:

20 minutes of ring work

Burgener Warm Up
Snatch Balance

Extra Credit - 50 Tire flips for time. 2 Burpees on the minute

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"The Power Swing" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

"Fixing Common Rowing Errors" from the CrossFit Journal.

"Those who know, do. Those who understand, teach."

Warm Up

Run 800
Front squat - 30
Push Press - 20
Pull Up - 10

"Fran"
21-15-9

Thruster - (95/65)
Pull Up

Challenge of the day:
Fat bar deadlift hold for max time
2 minute Push Up max
2 minute Sit Up max

"Most of us have far more courage than we ever dreamed possible." - Dale Carnegie

We continue with the Wendler cycle today. Push Press is up so be sure to have your weights calculated prior to coming to class so you don't waste time getting started. Today we will warm up with the pressing movements. Start with shoulder press and move to a push press. Don't take more than 3 sets as warm up.

Push Press - 75%x5, 85%x3, 95%x1+

WOD:

3 Rounds, each lasting 6 minutes with a 3 minute rest between rounds.

1. 21-15-9
Ground to Overhead (135/95)
Ring Dip

2. Power Snatch (115/85) - 45 reps

3. 21-15-9
Double Unders
Overhead Squat (95/45)

"Every time you don't follow your inner guidance, you feel a loss of energy, loss of power, a sense of spiritual deadness. " - Shakti Gawain

Warm Up:

Tabata Intervals

Deadlift/Burpee (225/135) - Alternating deadlifts and burpees for 20 seconds on 10 seconds off for 16 rounds. Score as many reps as possible.

Rest 5 minutes

3 Rounds of

AMRAP in 6 minutes of:
200m Run
Kb snatch 5 each side - 6
Push Up - 12
Box Jump - 18
Rest 2 minutes

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"Speal" from Lisbeth.

...some emotions don't make a lot of noise. It's hard to hear pride. Caring is real faint-like a heartbeat. And pure love why, some days it's so quiet, you don't even know it's there." - Erma Bombeck

A few of the upcoming events at CFAZ:

Crossfit for Hope - June 9th. Get registered, get sponsored, workout! There will be food, fun, and great company! The Crossfit community is the best! Join us for a workout for a great cause. For more info, click Here.

1st Annual Brazililan Jiu Jitsu Law Enforcement Only Seminar Free of Charge! - May 19th 1p-3p -

The Agora Brazilian Jiu Jitsu Instructor Roger Mejia is bringing his Brazilian Jiu Jitsu Instructor/Nova Uniao USA President/2x World Champion Gustavo Dantas to Casa Grande for the first ever Law Enforcement only seminar! Limited to the first 20 people. If you know anyone in the Law Enforcement field (Police Officers, Border Patrol Agents) please send this invite out on your Facebook or have them call 520-518-1172 to reserve their spot.

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Warm Up:

200m Run

5 Pull Ups

400m Run

10 Push Ups

600m Run

15 Squats

Strength:

Front Squat - 75%x5, 85%x3, 95%x1 or max reps

WOD:

3 Round for time

800m Run
50 Kettlebell swings (53/35)

50 Wallball (20/14)

Coach's note - The wallball starts with a front squat. All the points of performance apply, hips below knees, spine is proper position, chest is up, knees wide. I see too many half ass squats when doing these. The ball MUST hit the target to count as a rep. Accuracy is one of the 10 physical skills and will be practiced. Focus on your movements and make them count.

All beginners will do half...half the weight, half the reps, half the rounds.

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"Pull-up Mechanics" with Kelly Starrett - video [wmv] [mov]

"The greatest mistake you can make in life is to continually be afraid you will make one." - Elbert Hubbard

Warm Up:

100 singles
30 Squats
50 Double Unders
30 Push Ups

Strength:

Single leg squats - 5 reps each leg x 5
Handstand progression - 15 minutes

WOD - rest day or make up WOD for those who missed a day

100 Double Unders
75 Wall Ball
50 Push Press (95/65)
25 Overhead Squats (95/65)

Every time you miss a rep or have to stop for rest perform 3 burpees.

"Q&A With Bob Harper" CrossFit Journal preview video [wmv] [mov]

"Adapt what is useful, reject what is useless, and add what is specifically your own." - Bruce Lee

Warm Up:
Junkyard Dog

Push Press - 70%x3, 80%x3, 90%xmax reps

For Time:

30-20-10 reps of

Kb swing
Pull up
GHD sit up

Run 400m between each triplet.

 

 

 

 

 

 

 

"There seems to be some perverse human characteristic that likes to make easy things difficult." - Warren Buffett

Warm Up:
Max Plank hold
3 Rounds of
200m Run
5 Pull ups
10 Push ups
15 Squats

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

"All animals are equal, but some animals are more equal than others." - George Orwell

Warm Up:
400m Run
Work up to a heavy front squat, back the weight down to 70%

Strength:
70%x3, 80%x3, 90%x3+

Conditioning:
4 Rounds for time

12 Lateral Burpees
21 Double Unders

12 minute time limit. This will be a leaderboard WOD. Anyone wanting on the leaderboard must perform this WOD in front of a level 1 coach who will monitor number and quality of reps.

"Trail Running Shoes" with Brian MacKenzie by Again Faster Equipment, video [wmv] [mov]

Tommy T working the handstand progression...

Great progress on the Paleo Challenge!

Everyone who remeasured yesterday made super progress! 4 more weeks! Keep it up!

Warm Up:
Junkyard dog
Burgener warm up

Clean and Jerk - heavy single for the day
Snatch - heavy single for the day
Front Squat - heavy single

WOD:
(coutesy of Mikesgym.org)

AMRAP in 3 minutes rest 1 minute. 5 Rounds

3 Power Cleans (135/95)
6 Push Ups
9 Squats

"Failure cannot cope with persistence." - Napoleon

Warm Up:
Glute/ham plank
"Stir the pot"
Side plank

20 seconds on 20 seconds off

Spinal mobility work

Deadlift
70%x3, 80%x3, 90%xmax reps
Each dedlift is followed by 3 max height box jumps. Rest 2-2:30 between each set

10 Rounds:
1 arm Power Snatch (Kettlebell or Dumbbell, as heavy as possible
30 yd sprint

Regional Preview: Week 2, May 4-6, 2012 - video [wmv] [mov] [HD mov]

For every inch that the head moves forward in posture, it increases the weight of the head on the neck by 10 pounds!
Poor neck posture leads to a Forward Head Position which is one of the most common causes of neck, head and shoulder tension and pain. This can be a result of injuries like sprains and strains of the neck leading to weak neck muscles, poor sleeping positions and the illustrated examples of driving stress, computer neck, couch neck and readers neck along with improper breathing habits.
The extra pressure on the neck from altered posture flattens the normal curve of the cervical spine resulting in abnormal strain of muscles, ligaments, bones and joints of the neck causing the joints to deteriorate faster than normal resulting in degenerative joint disease or neck arthritis as indicated in an article published in the Spine Journal, recognized internationally as the leading journal in its field and the leading subspecialty journal for the treatment of spinal disorders, 1986;6:591-694.

"Out of intense complexities intense simplicities emerge." - Winston Churchill

Crossfit Regionals WOD #4. Complete the following for time:

50 Back Squats (135/95)
40 Pull Ups
30 Shoulder to overhead (135/95)
50 Front Squats (85/65)
40 Pull Ups
30 Shoulder to overhead (85/65)
50 Overhead Squats (65/45)
40 Pull Ups
30 Shoulder to overhead

Scale the weight, if there is a question go light. Do the volume, scale the weight.

 

"Fight Training and CrossFit Regionals" with Jason MacDonald, CrossFit Journal preview video [wmv] [mov]

"Just Squat" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

 

 

"Courage, above all things, is the first quality of a warrior." - Karl Von Cloausewitz

Warm Up - 10 minute PT Grinder

Strength - Bench Press
70%x3, 80%x3, 90%x3+

Between each set perform max rep strict pull ups. Rest 2 minutes between each set

Conditioning:
21 Double Unders
9 Overhead Squat 95/65
200 meter run
4 Tire flips
15 Double Unders
15 Overhead squats
200 meter run
4 Tire flips
9 Double Unders
21 Overhead Squat
200 meter run
4 Tire flips

Extra: Work front lever/back lever, 30 GHD sit ups, 30 back extensions