CrossFit Arizona

"The world ends when your dead. Until then, you got more punishment in store. Stand it like a man...and give some back." Al Swearengen from the HBO series Deadwood

Remember why you Crossfit. Remember, random functional movements performed at high intensity is not shaping and toning. Random does not mean you can pick and choose these movements. Participating or not in a workout because of the movements defeats the purpose. Life is not so convenient. You do not get tot choose your events of the day, life deals them for you, many out of your control. So what do you do at that time?   Quit?  I didn't think so...in fact, facing life's challenges head on more than not produces a much more positive result than anticipated.

Intensity is personal. What is intense for one may not be for another however, you have to live with the knowledge that you did or did not give your all. How do you know? Well, if you finish class and feel like pumping out a hundred crunches or running a 5k....you aren't giving it all you have in class. Remember why we Crossfit. There are many other places to train that require less, smell better, and are cheaper. Remember why...

Happy Birthday's go out to our very own Roger Mejia and Mike Kline! Another year older and still bad ass...

All athletes that have been training 3 months or more...It is time for Level Testing! This will be a 2 hour time event evaluating and testing all the basic movements and techniques you have been learning and practicing.  Dates to be announced but will be near the end of Feb. This will include Level II testing as well.

WOD 1/31/12

Warm Up - agility drills, shuttle run

Strength - weighted Pull Ups 5 sets of 3
                Dumbbell Thruster - single arm 5 sets of 3 reps each arm

Conditioning - Crossfit Games WOD 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

_________________________________________________________________________________________

"Pull-Up Virtuosity: Part 1" with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]

"Fear" from CrossFit Black Box (FL)

We can learn something new anytime we believe we can. - Virginia Satir

A huge congratulations to Genny who competed in the Garage Games on Saturday. The event was hosted by Urban Warfit located in Scottsdale. This was her first ever Crossfit competition. The athletes were all well prepared and Genny had some great women to compete with in her division. The event consisted of 3 workouts, separated my a couple hours rest between. It was a long day for her, standards meeting at 7am and final score announced around 7pm. We are proud of the way she represented herself and the manner in which she represented our Crossfit family. She is a great example of why we train and who we we are as a Crossfit family. Strength is a choice, a choice Genny made.

As we head into competition, we will begin our mental preparation into the games. We will be doing a ot of last years games WOD,s with judges to prepare us mentally for the challenges ahead. This is an exciting time for Crossfitters! Get ready...its time to take it up a level.

_________________________________________________________________________________________

Strength - BTN Rack Jerk 5-3-1. recored your max weight for each set. You have 20 minutes to complete.

SDAZ sectionals WOD #1

3 rounds for time of:
15 Deadlifts 225 lbs
21 Kettlebell Swings 2 pood
400 m Run

__________________________________________________________________________________________

Genny preparing for WOD 1....Game time!

 

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

Morning class 9am with Mike

Open Gym 4p-8p

Make up a workout you missed. Work your weakness. Training doesn't end, work hard everyday.

"If you're not prepared to be wrong, you'll never come up with anything original." - Ken Robinson

I want to welcome all the newcomers to our little hole in the wall here in Casa Grande. We are so fortunate to have you all join our Crossfit family. We all look forward to getting to know you all better and helping you to accomplish your fitness goals. From what I have seen so far we have a hard working group of new athletes and I am excited about the potential!

We finally got the keys to the space next door so the official expansion is under way! Our little hole in the wall is going to get a little bigger.

Remember, Genny is competing in the Garage Games at Urban Warfit in Scottsdale on Saturday! Lets take a trip up and support her! Yay Gen!!

Warm Up - 10 minutes mobility work

Strength - 10 minutes to find your max Snatch

Rest 5 minutes

5 RFT
400 m med ball run
Front Squat - 15 reps 135/95

 

Either you run the day or the day runs you. - Jim Rohn

Genny will be competing this weekend at Urban Warfit Crossfit in Scottsdale this Saturday! Lets make the trip and support her! A big part of making Crossfit work for you is to compete...compete in something! Pick an event and train for it!

Warm Up

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

_________________________________________________________________________________________

 

A woman is the only thing I am afraid of that I know will not hurt me. - Abraham Lincoln

Obviously Ole Abe never met the Crossfit Girls...

Warm Up

Cleans from the box set 1 inch above the knee. Work on full extension and speed under the bar.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

_________________________________________________________________________________________

"Be Your Own Bodyguard Part 4: Trojan Horse Concept" with Tony Blauer, CrossFit Journal preview video [wmv] [mov]

New Schedule Beginning Feb 1st

One ought never to turn one's back on a threatened danger and try to run away from it. If you do that, you will double the danger. But if you meet it promptly and without flinching, you will reduce the danger by half. Sir Winston Churchill (1874 - 1965)

The Crossfit Games are approaching and it is time to clean up diets, train regular and hard, get your minds right. This time of year is an exciting time for Crossfitters as there are a lot of competitions to choose from. Participating in sports is important to your athletic development and is encouraged. It really doesn't matter if it's a softball league, bike events, MMA, flag football, or the Crossfit Games. Get out and compete!

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

_________________________________________________________________________________________

The family that Crossfits together....The Rodriguez family. We feel very lucky to have such great people in our lives and in our box.

_________________________________________________________________________________________

"History of the CrossFit Games" - video [wmv] [mov] [HD mov]

The hardest thing to learn in life is which bridge to cross and which to burn. - David Russell

Rest Day/Open Gym

Come in for a WOD you may have missed or just come in and do your own thing...

Upcoming Events courtesy of August Schmidt East Valley Crossfit:

January 22nd (Sunday)
Olympic Lifting Seminar
CrossFit Flagstaff

January 28th
... WarFit Garage Games
Urban WarFit CrossFit

January 28th
Grand Canyon State Games
Weightlifting Meet & Push/Pull Meet
Performance One

January 29th
The Explosive Seminar
Urban WarFit CrossFit

February 11th
3rd Annual Winter Open
Captain CrossFit

February 22 - March 25
The CrossFit Open

"Ego Vs. Integrity" from CrossFit Hollywood (CA)

7 Step Program for Getting Strong - T Nation

 

Courage is not simply one of the virtues , but the form of every virtue at the testing point. - C. S. Lewis (1898 - 1963)

Warm Up

Deadlift 5 x 5
Rest

5 Rounds for time

Turning Box Jump - 20
Chest to Bar Pull Up - 10

Abel Ramos takes a break from training. He fights Feb 17th. Come out and support him.

 

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

"Be Your Own Bodyguard Part 3: In-Action" with Tony Blauer, CrossFit Journal preview video [wmv] [mov]

"Effort only fully releases its reward after a person refuses to quit." - Napoleon Hill

Pick a weakness you have and work on it for 10 minutes

Rest

Back Squat 3-3-3-3-3 reps

Rest

Team Sled Drags - 400 meters

I'm a great believer in luck, and I find the harder I work, the more I have of it. - Thomas Jefferson

Dynamic Warm Up

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

_________________________________________________________________________________________

_________________________________________________________________________________________

"Anybody Can Do Anything" with Maddy Thomas, CrossFit Journal preview video [wmv] [mov]

Highlights from the 2011 Games - video [wmv] [mov] [HD mov]

Walking isn't a lost art: one must, by some means, get to the garage. - Evan Esar (1899 - 1995)

I use this quote today in honor of the many who participated in one of several events over the weekend. Many of you competed at Iron Fest, some of you ran the PF Changs marathon, and many of you, myself included, ran the Tough Mudder. I am not sure about the rest of you out there, but my legs are still feeling the results of a half marathon with obstacles. The image of a baby deer comes to mind as I attempt to stand. I must say, I am proud of all the Crossfit AZ team members who ran and finished. Every one of us finished. Each one attempted every obstacle. It was one of the most difficult tasks I have ever accomplished. I have never been in the military so I don't have that experience for comparison which, I am sure, is infinitely more difficult. I am proud to have been a part of the team. Jarom, Tommy, Mike, Ed, and myself all accomplished this difficult task with confidence and enthusiasm.

Today, we continue to pay a physical price. Our legs are sore, backs are sore, knees, feet, but each of us would do it again. I believe our training is responsible for the confidence to begin to attempt a feat such as Tough Mudder. I won't give Crossfit ALL the credit because the type of person who comes to us is already confident and willing to put themselves in an uncomfortable situation. However, through difficult training comes added confidence and ability. Physical challenges are the proving ground for your fitness training whether it is a BJJ tournament, boxing, a weightlifting event, or running an obstacle course. Without the confidence to attempt, opportunity is lost. Such is life.These are the reasons we train. What else would give this 49 year old weightlifter, who has never run more than 4 miles at any given time, no military background, nightshift working, no sleep getting, small business owner, family man....the confidence at ability to attempt and complete 12.5 miles of wet, cold, climbing, swimming, jumping, crawling, mud covered craziness on a Saturday afternoon when I could have been comfortable on my couch, beer in hand, watching the playoffs. I am no different than any of you. If I can do it, you can do it...whatever "it" is for you...get up, get out, and do it. You train for it, now do something with it!

 

Today's WOD

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Muscle Up substitution is 3 pull ups and 3 dips for every muscle up.
Handstand Pushups can be done with bands or on the box.

 

_________________________________________________________________________________________

"Bringing CrossFit to ESPN" by Ben Cafardo, ESPN Front Row.

CNBC covers "Reebok's Huge Push Into CrossFit" by Darren Rovel.

We are what we repeatedly do. Excellence, therefore, is not an act but a habit. - Aristotle

Today we rest. Feel free to make up a missed workout, work on your "goat" or spend the time rolling and stretching. Doors open at 4:30 this afternoon.

Saturday we will be closed. Many of us are running the Tough Mudder on Saturday and Roger, Mike, and crew will be at a BJJ seminar with Gustavo Dantes. Take this opportunity and get out! There are a lot of fun things to do this weekend. Come watch the Tough Mudder... head over to East Valley Crossfit and catch Iron Fest. Rob Orlando will be in Prescott at Captain Crossfit doing his Strongman Cert...spend time with your family, stay active, stay positive, always help others.

Everyone is invited to Luckys for Sushi. We will head over after Tough Mudder so approx. 7pm...We will keep you all posted on Facebook.

Warm Up

Row 2k for time

Death by Pull Up
Do one Pull up on the first minute, 2 on the second, 3 on the third, etc..

Kirk Karwoski 1000 lb squat x 2 - video amazing footage...a must see

When you win, say nothing. When you lose, say less. - Paul Brown

Warm Up

Snatch grip Push Press + Overhead Squat 3 + 2 x 5

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Kickboxing class in session!

Life takes on meaning when you become motivated, set goals and charge after them in an unstoppable manner. - Les Brown

Set clear, well defined goals today. Bring them with you and share them today. Without goals, it is difficult to accomplish anything. Accomplish something positive today!

Today's workout requires you to bring an old towel. A hand towel is the appropriate size. We will be performing towel pullups today.

Towel Pullups - 5 rounds max reps

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Hips, Meet Bar by Greg Everett - read

"Be Your Own Bodyguard Part 2: PPP" with Tony Blauer, CrossFit Journal preview video [wmv] [mov]

 

 

"You can observe a lot just by watching" - Yogi Berra

Reminder! Open gym this afternoon 4:30-7:30. Everyone is invited to our house for the Alabama/LSU game. Growing up in the state of Alabama requires me to watch this game. In fact, most of my friends and family took the day off. It might as well be a holiday back home...anyway, the gym will be open, coaches will be there to supervise...I will either see you all at the house or I will see ya'll tomorrow...Roll Tide

Warm Up

Max Effort Squat - work to heavy single

8 minute AMRAP

Squat 225/135 - 7
Chest to Bar Pull Ups - 7

The Crossfit Tour - check it out
 

"A lot of people have gone further than they thought they could because someone else thought they could." - Zig Ziglar

3 Rounds:

Row 400
5 ring row
10 pushups
15 jumping squats

Rest

5RFT

135 pound Deadlift 9 reps
135 pound Hang Power Snatch 6 reps
135 pound Overhead Squat 3 reps

__________________________________________________________________________________________________

 

The man who can drive himself further once the effort gets painful is the man who will win. - Roger Bannister

Today is another great day to train. This week has been awesome so far. The new year is off to a great start. Here are a few upcoming events we need to consider participating in:

Saturday Jan 7th
Remember Tucson event - info link under upcoming events
Olympic lifting clinic at Crossfit Lieftime Fitness - link

Jan 14th
Iron Fest at East Valley Crossfit - check upcomiong events
Tough Mudder - we run Saturday 11am
Strongman Cert with Rob Orlando at Captain Crossfit in Prescott - info

Todays WOD

Deadlift
75% x 3 reps every 75 seconds for 10 rounds

5 Rounds for time:

Hammer strikes - 20
Toes to Bar - 15
Wall Ball - 10
Shuttle Run - 5

The most important thing in the Olympic Games is not to win but to take part, just as the most important thing in life is not the triumph but the struggle. The essential thing is not to have conquered but to have fought well. - -Pierre de Coubertin

Last night's kickboxing class was awesome! Last nights Crossfit class was awesome! Last nights Boxing...awesome! It is safe to say we have an awesome place to train surrounded by awesome people! Today...more awesomeness!

Warm Up - partners and bands, hips and hamstrings.

Strength - Squat clean 5 sets x 2 reps. Work technique and speed. Go as heavy as possible and maintain good speed on the bar without compromising form.

WOD - Determine 75% of your Snatch max. Divide by 2. This will be the weight of the dumbbell you will use for today's WOD.

For Time:

Dumbbell Snatch 100 reps (50 each arm)
Every minute perform 5 burpees, resume Snatch's until the 100 reps are complete. Your score is the amount of time it takes to complete the 100 reps.

"Visual Perspicuity" with Greg Glassman - video [wmv] [mov]

What we do for ourselves dies with us. What we do for others and the world remains and is immortal. - Albert Pine

I would like to get with each of you on an individual basis this month and discuss your goals. I want to design a program for each of you to follow on open gym days. It is important that you all have a program specific to your goals and that we are not all doing a "one size fits all" approach.

                                                                                                                                                               

Snatch Balance - 3 x 3 light to moderate load. Work technique getting under the bar

For Time:

100 Hand release Push ups
100 Squats
100 Double Unders

Mobility - watch here

                                                                                                                                                   

"Keep It Intense" from Shoreline CrossFit (CT).

"The Soulful Side of CrossFit" with Bill Grundler, CrossFit Journal preview video [wmv] [mov]

Happy New Year! Make this year better than last...

2011 was a fantastic year for us. We grew to the point of needing to expand. We have produced some great athletes, BJJ players winning tournaments for the first time, a pro boxer, and many individuals who are stronger and healthier than they have ever been. We would not be where we are without the people we have training with us. We are extremely grateful for all of you who support us. We look forward to a new year. We are excited about the possibilities of 2012. This year will be another fantasticyear and we look forward to the future of Crossfit AZ.

We finished the year Saturday with a "Hero" WOD and we will bring in the new year with one of the "Girls". This workout is used in many competitions. The movement patterns of the thruster and pull up are used frequently in Crossfit style competitions. This workout is short but one of the most "feared" WOD's we do! Let us start the year off with a great workout and a great effort.

Warm Up:

Mobility and Flexibility - click here for the warm up link

"Fran"

For Time:

21-15-9
Thrusters @ 95
Pull Ups

_________________________________________________________________________________________

_________________________________________________________________________________________

Registration for the 2012 Reebok CrossFit Games Open launches on Feb 1 - video [wmv] [mov] [HD mov]