CrossFit Phoenix

Saturday, February 28th, 2009

 

W.O.D.

 "ANGIE"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

For Time
Complete all reps of each exercise before moving to the next.

 

Saturday, doing "Angie"

Friday, February 27th, 2009

W.O.D.

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

Post time to comments.

Thursday, February 26th, 2009

Ahh, a Rest Day!

Are any of you going to the regional qualifiers this April? Are you going as volunteers, judges, spectators or competitors? If not competitors, why? Even if you don't think that you are ready yet, that's okay; they allow scaling of the WOD's*. Remember, crossfit is for everybody, no matter what your experience level. This is not just an event to qualify you for The Games, this is YOUR GAMES. Go, compete and just have fun! Thats what it's all about. Post thoughts or comments.

2008 Crossfit Games winners

Wednesday, February 25th, 2009

W.O.D.

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Post time to comments.

Tuesday, February 24th, 2009

W.O.D.
In honor of Mardi Gras(Fat Tuesday)

"Fat Helen"

 5 rounds for time:
 400 m run
 21 kettlebell swings(1.5pood men, 1pood women)
 12 pull-ups (chest to bar)

Monday February 23rd, 2009

Rest Day

What is Fitness to you?

 Is it feeling good everyday? is if being lean and strong? Is it being able to perform well at your job? Is it being able to run a marathon in under 2 hours? What about prolonging your independence and preventing weakness and sickness as you age? Or, is it being prepared for anything, like playing a new sport, fighting in combat or being able to remove objects from the ground without getting hurt?

Check out this article on the definition of fitness. What does being fit mean to you?

Sunday, February 22nd, 2009

Complete 5 rounds for time of:

225#/160# Deadlift x 10 reps
15 Ring Dips

Post time to comments.

Saturday, February 21st, 2009

Complete 5 rounds for time of:

400m run
complex*: 1 snatch
               3 Overhead squats
               5 Push jerks behind the neck
               3 Overhead squats
               1 snatch
10 Knees to elbows

*65/95#, You may not drop the bar during the complex; if you do, you need to start the complex over. Both snatches must start from the ground.

Post time to comments.

Quite a few months ago we had a visitor from Crossfit Rockford, an awesome little mighty mouse named Dawn. Today, Dawn has sent another crossfitter, Elyce (mustang shirt) from Crossfit Rockford to workout with us. Elyce, thank you for visiting, it was great to have you. Good luck in your Regionals. Oh, and by the way, you have a very nice "snatch". Dawn, we miss you and hope to see you in Cali. Good luck in regionals as well, you'll kick a@#.

 Dan-o, thanks for taking the above picture. I wanted you to still be a part of the photo, so here you are coming out of your overhead squat.

Friday, February 20th, 2009

Rest Day!

Recently, throughout the gym, we have heard people say "Yeah, I'm getting stronger and fitter in the WOD's and my recreational or job related activities, but I am not getting leaner; I can't seem to get that 6 pack". 

As your coaches, we can give a WOD, a dietary guideline and all the support you will ever need.We will constantly teach you new things and consistently go over the old, always striving for perfection. We won't let you count a rep without full range of motion or let you continue with unsafe form. When you think that you cannot push any harder, we will be there to push you just a bit more. With this comes the two most important aspects of Crossfit:

1. INTENSITY and
2. NUTRITION

What we cannot do, however, is make you eat paleo or zone, or both. We live it! We know what it takes to increase your performance and get lean at the same time. No, it's not easy, but it's worth it. So, no matter how much we preach it to you, it is ONLY up to YOU to not cheat yourself! If you are not getting lean, you are not eating right; and even though your performance is getting better, you have no idea how MUCH better it could be if you fed your body the fuel it craves.

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO SUGAR"

Yes, you need to be diligent; you need to be strict! Once in a while, have a cheat meal, it's okay. But if you think that having a few m&m's before lunch and a couple bites of your daughters sandwich at lunch and another handful of nuts after you just had 2 with your snack, plus just a taste of the dessert cake after dinner isn't going to affect your diet, YOUR WRONG. It all adds up. We put you on enough calories to live and crossfit, but not enough to support fat; if you have any more than that, fat you will not lose or possibly gain.

If you are not getting all the results that you want out of crossfit, YOU have to change something. Start now, not tomorrow. Check out Robb Wolfs website to find your proof!

Thursday, February 19th, 2009

Complete 3 rounds for time of:

50 squats
21 C2B Pull ups
15 Handstand Pushups

Post time to comments.

"Two Sissy's!" We are not calling them sissy's, but that is what they call each other (which sounds a little odd when during a W.O.D., one of them says "Come on Sissy". What??) This past January, Brooke (the one hanging like a bat) came along with her sister and has been crossfitting ever since while still working and going to school to become an EMT. Kayleigh  has been with us since mid-last year, also working and now in paramedic school, getting ready to test for the Phoenix Fire Department, where her Mom works and her Dad recently retired. Talk about family tradition and support! These two girls ROCK, seriously!

What does family support mean to you? Do you want to have "something" to yourself, to get away; or, do you want to share that "something" with your loved ones, meaning family, spouses or significant others, or friends? 

 

I know at least one of you was touching your head to the ground in handstand pushups. Dan, a gourmet chef (MMMM!) is pretty new here, but (as you can see), intensity is not just a 9 letter word to him. Strong work Dan.