CrossFit Phoenix

Tuesday, June 30th, 2009

W.O.D.

Every Minute on the minute for 20 min.

5 burpees
The remainder of each min do as many Squat cleans(95lbs,65lbs) as possible.

Score is the total number of Squat cleans performed.



Jeff, an original CrossFit Phoenix guy, now from CrossFit Fairfax, it is so great to have you back, even for a few days; we miss you though Kricket!!!! A lot! Mike is a badass just like you though. Congrats Mike on your level II. Brooke, congrats to you too on your NRT.

Monday, June 29th, 2009

Rest Day

Do you feel successful in life or any part of it? What does "being successful" mean to you?

Sunday, June 28th, 2009

For time:

800m run
50 burpees
100 double unders
50 thrusters 45# (for everyone)
1000m row

Post time to comments.

Saturday, June 27th, 2009

Power Snatch 3-3-3-3-3

Then, 100 Pull ups

Post loads to comments.



Getting under the bar!

Check out this cool video we found on CrossFit One World

Friday, June 26th, 2009

Rest Day



Post thoughts to comments.

The Squat - All about hips and knees

Coach Mark Rippetoe discusses the importance of the hips, knees, stance and muscle mass in the squat. The footage taken from his Basic Barbell Certification seminar at CrossFit Brand X in Ramona, CA on February 14, 2009. Among other things, Coach Rippetoe elaborates on themes also discussed in his 2008 CrossFit Journal article “You Don’t Know Squat Without an Active Hip.”

Coach Rippetoe calls attention to the role of the adductors in the squat. They lengthen in eccentric contraction as athletes squat down, and shorten in concentric contraction as athletes stand up. If the knees stay out, the adductors can be effectively stretched out, contributing to hip extension.

A very common fault occurs when athletes drop their knees in when they squat. They are not using their external rotators to keep their femurs in external rotation. They don’t get their adductors to contract and help with hip extension because the adductors never get stretched out into a position where they can contract.

That’s why stance and knee position are so important. Coach Rippetoe demonstrates both in detail. The stance is selected to involve as much muscle mass as possible. The goal is train stronger athletes who can lift heavier loads.

Check out this video in the CrossFit Journal

Thursday, June 25th, 2009

In teams of two, complete as many rounds as possible in 20 minutes of:

95/65# Thrusters x 5 reps
95/65# Hang Power Clean x 10 reps
135/95# Deadlift x 15 reps

At the start, one person will finish with the thrusters and hang power cleans; as soon as that person starts on the deadlifts, your partner will begin with the thrusters and hang power cleans. Keep rotating like this for 20 minutes; find a partner that can keep the same pace as you.

Post number of rounds per person to comments.

Wednesday, June 24th, 2009

Back Squats 3-3-3-3-3

Then,

As many rounds as possible in 10 minutes of:

2 Handstand Pushups
4 Push ups
6 Push Press 65/95#
8 Ring Dips

Post loads and number of rounds to comments.

"Strong people are harder to kill than weak people and in general, more useful."
-Rippetoe



Craigs' first muscle up!
And the top Back Squat PR goes to Peter at 320# for 3.

There were a lot of PR's today. Thanks to all of you that brought it today and got some; this was intensity, becoming virtuosity! This is what CrossFit is all about; let's do this EVERYDAY!

Tuesday, June 23rd, 2009

Rest Day

Don't limit your challenges - challenge your limits

What motivates you? What pushes you past your limits of thought? Of mental or physical pain? How do you continue when you think you are done? How do you challenge yourself?

Monday, June 22nd, 2009

"Helen"

Complete 3 rounds for time of:

400m run
1.5 Kettelbell swings x 21 reps
12 Pull ups

Post times to comments.



Robins first WOD at CrossFit Phoenix; it is great to have you. And thanks Butch!

Friday, June 19th, 2009

ATTENTION!!!!!

Today's 5:30 p.m. class is canceled.
We will be at the Barbell Cert in Flagstaff this weekend, so
Sunday's class is also canceled.
We will have class today at 4:00p.m., so come early if you are a 5:30 regular




For James!!!

WOD

With a continuously running clock, complete 1 clean and jerk 135/95# in the first minute, 2 clean and jerks in the second minute, 3 the third, until you can no longer do the same number of reps as the minute that you are in.

Post number of rounds to comments.