CrossFit Arizona

Announcements

Reminder. No morning classes until further notice! Open gym policy for the morning crew is in effect.

The reason being is I have an extensive training class for my profession in the medical field for the next three weeks. The class is n the mornings through mid afternoon therefore evening classes will not be affected.

On that note....You have all heard the commercial "Life comes at you fast...." well, we are moving again....like this week. Probably Tuesday or Wed. I will know more today. As most of you know, we have been looking at property by the airport and it became available so we took it. I am very excited about the location. Check back for updates over the next few days. As I get info I will post it.

Moving Day!

Well, looks we are moving again! Bigger, better, a place we can grow into.  Today is a rest day as we move. The new location will be on Casa Grande airport property. More to come tomorrow as I am a little pressed for time today.

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Thanks to all the ladies who worked out last night and a special thanks to Sara Curtis who is an awesome "recruiter". I enjoyed meeting you all and look forward to training with you all in the future.

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Here is the WOD from the main site if you must.....

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

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"Heel Strike", CrossFit Endurance - video [wmv] [mov]

"Let us be thankful for the fools. But not for them, the rest of us could not succeed." - Mark Twain

I want to thank everyone for being so patient with me and my F'd up schedule. I am 1/3 the way finished and we will get back to normal with some exciting changes coming for the new year. Thanks again for being patient.

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Last nights Crossfit Total went well. Most of us stayed about the same with our totals and a couple set new PR's. I think we are right were we need to be as far as programming goes. Awesome job, pictures coming soon!

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For today.....

Warm up:

Row 400
15-12-9 of
Walking Lunges - overhead with PVC (30 steps total)
Pullups
Run 400

Skill/Strength:

Kipping - practice opening the hip/legs straight on the kip/pull against the bar to create elevation

WOD: For time

21-18-15-12-9-6-3 of

Front squat - 135/95 (must rack the bar from the floor)
Pull ups

"Leaders are like eagles...they don't flock. You'll find them one at a time." - Knute Rockne

Rest day today for most.

There is open gym at 5:30.

Chad will open at 10:00am for a morning class today.

The WOD for today...

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Notes: You have three attempts at each lift to score your heaviest lift. Total the heaviest lift from all three categories and that is your score. Spend 10-15 minutes warming up. Remember, always workout out on your "second wind". - Coach Crow

Johhnie and Rose on the bar......

Mark over at Marks Daily Apple ask...."Could you save your own life?" - read

"Be more concerned with your character than your reputation. Character is whar you really are. Reputation is just what people say you are." - John Wooden

Once again a reminder of the messed up schedule this month. No morning classes until further notice.

The 4:30 class is hit and miss and I will text you all with those days and times as it changes day to day right now until I finish my class and all testing.

Evening classes are still a go. The womens class is still a go on Mon, Tue, and Thu for Nov.

I sincerely apologize for all the inconvenience. I will make it up to all of you. I truly appreciate your patience during this time of chaos with the schedule. Hang in there with me and we will get through it!

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Warm up:

Burgener warm up - 10 minutes

Skill/strength:

Handstand practice - 10 minutes

WOD:

As a group....for time

30 reps each of:

Box jump
Pushup
Db thruster - 35 lbs
Wall ball
Pullups
Double unders
Kb swing - BAK (big ass kettlebell)
KTE
Burpees
Row 300 meters

Note: move as a unit, no one moves to the next station until everyone completes all reps.

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Brian G Zercher squats....

No morning class. I will be in class for the next few weeks.

Life comes at you fast thats for sure. Some more big changes coming...maybe as soon as this week! stay tuned.

Here is the WOD for the day. Hope everyone is recovering from a safe, sugar filled, insulin producing weekend with a sprinkle of ETOH.

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Warm up:

2 rounds of :
Run 100 meters, 200 meters, 400 meters.
Rest the amount of time it takes to run the required distance.
For example: If it takes 15 seconds to run 100, rest 15 then run 200. Rest etc....

Strength/skill:

Ring work:
Dips, tucks, back roll, skin the cat

WOD:

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

"You can discover more about a person in an hour of play, than in a year of conversation." - Plato

What is fitness? Who is fit? These are age old questions that will be debated as long there are athletes.
I posted a link to a great article on Mark's Daily Apple that gives us another opinion on this topic. Its a good read...check it out.

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Warm up:

1) Sledge hammer swing/Ball slam - 50 reps each

2) Row 500/Squat 50 reps

3) Rope climb 5 trips/sit up 50

Strength/Skill:

Front Squat: 3 x 3 @ 90%

WOD:

"Helen"

3 rounds for time of:

400 meter run

1.5 pood Kettlebell swing x 21

Pull-ups 12 reps

"Individual commitment to a group effort - that is what makes a team work, a company work, a society work, and civilization work." - Vince Lombardi

It got cold!!!....for AZ anyway. The pullup bars last night were a challenge to hold on to for sure.

Everyone did a great job with "Barbara" last night.  90% finished under 30 minutes with the best time being 22 minutes (guess who).

I must add how proud I am of Rose. She hit an overhead squat of 80 lbs! That is a long way from struggling with PVC pipe. Welcome back BJ! Bj is back from his surgery and looks ready to go! Get some!

Looks like there will be some changes (again) in scheduling. Not such a bad thing however, I will have more time to spend with the class. Stay tuned for those changes.

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Warm up:

Primal sprint drill -

Consist of a 200 meter sprint odd object carry. One person sprints with the object, the other person tries to take it away. Winner is the one who crosses the line with the object.

Strength/skill:

Deadlift - work to PRE of 100%, then 3 x 5 reps @ 85% of PRE (Perceived rate of exertion)

WOD: Met Con

Overhead Lunges 30 - 20 -10 steps
Broadjump 30 - 20 - 10 meters

Note: lunges are with 45 lb plate carried overhead, elbows locked.

Gaylen going overhead

from Crossfit.com

How to Avoid Getting Shot with Tony Blauer by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

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Chatting about the Snatch with Mike Burgener - video [wmv] [mov]

"We don't focus on what you can't do, we focus on what you can do and encourage you to do it well."

It's open gym today. I will be in the evening. I will not be at the gym this morning as last night was a busy one in the ER. They doors should be open at 10:30 for those that want to work out this morning.

Warm up:

agility ladder

Strength/skill:

rest

WOD:

"Barbara"
5 rounds for time of:

Pullups - 20
Pushups - 30
Situps - 40
Squat - 50

 
Brian G 250m row.....get some

"How hard you work at correcting your faults reveals your character." - John Wooden

Yesterdays workout was awesome. Thank you Jennifer for the tribute and the workout. Jenn trains at Crossfit Phoenix. If you are up in north Phoenix you need to check them out. Crossfit Phx is a class place with awesome trainers and athletes.

Warm up:

Double unders - max in 7 minutes
Rest
Kettlebell Swing - max in 4 minutes
Rest
Pull ups - max reps in 1 minute

Squat therapy - 25 slow wall squat, facing the wall. 10 minutes to complete the task. Focus on all points of performance in the squat. Strong arch of the back during full ROM, chest up, knees out, patella below hip crease, back on the heels...stay in control throughout the entire range of motion

WOD:

Overhead squat - 7 sets to find your 1 RM.

Awesome game...almost had a heart attack.....Roll Tide Roll

"Courage is the first of human qualities because it is the quality which guarantees all the others." - Sir Winston Churchill

On Oct 7 2009 I was saddened to learn of the death of a friend and co worker. Roman Denny was a flight paramedic with whom I had the privilege to work with. A fellow friend, co worker and crossfitter, Jennifer Roberts thought it would be appropriate to honor him with a workout. This is what she came up with and it is our WOD for this Monday, Oct 26.

Roman Denny was born in San Francisco, California on January 30th, 1971.  He chose a career of helping people in need as a certified emergency paramedic and worked for many years in both ground and flight EMS.  Roman was a dedicated and loving father and husband and is survived by 4 beautiful children and his wife Kristi.  Roman passed on October 7th, 2009 in Mesa, AZ.  This WOD is dedicated to his memory.

 

"Roman"

 

4 rounds for time of:

 

Power snatch - 9 reps 95#/65#

Burpees - 20

Pullups - 9

 

 

Roman Denny, Jan 30 1971 - Oct 07 2009, RIP my friend.
 

 

"One man with courage makes a majority." - Andrew Jackson

I have to confess, I sort of screwed up this morning. I want to thank Josh and Johnnie for being guinea pigs for the morning workout. However, I must admit the workout was easy...... way to easy. The programming was poor and  it was all my doing. Poor programming will happen from time to time, especially when you want to try new movement and new combination's. I recall a particular workout involving presses and Turkish Get Ups that I think we all want to forget. Since when did you guys get good at clapping pullups?

Tonight workout will be completely different than this mornings because I learned not to underestimate you all. Ya'll are turning out to be some strong Mother F***ers! Remember, we adhere to the Black Box theory...we throw it all in the box, the good stuff we keep...the bad stuff we toss. This mornings workout we toss. We may use it as a warm up and thats about it. So lets try this one.....

Warm up:

250 row - 3 rounds for time. Rest 3 x as long as it took to row

Strength/skill:

Zercher squat - 5 sets of 3 reps...find your 3 rep max.
Clapping Pullups - 3 x 5

WOD:

5 Rounds for time:

Overhead - 185 any way possible
Pullups - strict, no kipping - 10
Evil wheel - 15

 
Rose getting some jumping pullup

video courtesy of Crossfit Endurance: