CrossFit Arizona

New! Sign up and Pay online! New! Effective Jan 1

Finally, a way to pay on line. Sign up for classes and pay your dues on line for Dec.

 All members will be asked to sign up for auto pay and this new policy will begin Jan 1st. 

Check and cash payment are subject to additional $10 beginning Jan 1st.

Click on the Schedule and Pay link on the top of the page.
Create a log in name and password. Most of you will sign up for the unlimited option. Fill out as much information as you can when you register. This will allow for better communication (emails, messages etc...) Thats it!

Gator sure was good this weekend... Next, Longhorn on the grill!

Today's WOD is a tribute to Bama's awesome win this weekend.

32 points scored against Florida

22 SEC championships

12 National championships...playing for number 13!

4 rounds...each round is a different evolution...2 minutes between rounds. Have your partner help with the set up between rounds. We divide into two groups and go one group at a time.

Round 1:
32-22-12 reps of
Thruster - 95 lbs
Pull ups

Rest 2 minutes

Round 2:
32-22-12 reps
Deadlift 225
Ring dips

Rest 2 minutes

Round 3:
Power clean 115 -  32-22-12 reps
Run 400 between each round

Rest 2 minutes

Round 4:
32-22-12 reps of
Box jump 24"
Double unders 

Our thoughts are with the Fort Hood soldiers and families today.

We will follow the workout with CrossFit Lumberjacktoday in memory of the four crossfitters killed at Fort Hood.

Lumberjack 20

20 Deadlifts (275lbs) /Run 400m

20 KB swings (2pood) /Run 400m

20 Overhead Squats (115lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps (24") /Run 400m

20 DB Squat Cleans (45lbs each) /Run 400m

Jason showing his intensity...

"Get Real" - getting back to our primal nature
 

Know Pain...Know Gain

Eliana Rodriguez of team Arizona Airspeed. Check out the site, AZ Airspeed are world renowned bad asses in the world of skydiving.

_____________________________________________________________________________

This is where I usually put in a rest or recovery day.....but all of you are hardcore and don't rest anyway so here we go again!

"Death by 10 meters" for 10 minutes. 
Sprint 10 meters and add 10 meters every minute on the minute for 10 minutes

Rest

Rack jerk - work to heavy triplets. 3 sets of 3 reps
Snatch Balance - heavy single then 90% x 1, 85% x 1, 80% x 1

Rest

3 Rounds for time:

Run 800 meters
Kb swing - 30
Pull up - 15

_____________________________________________________________________________

On Dec 5th Crossfit affiliates world wide will be participating in the Lumberjack Memorial to benefit the fallen soldier's in Fort Hood. We will be open on Sat and will perform the workout and invite anyone who wishes to participate. To read more, see the workout and make a donation, click on the link provided. - read 

"Performance is your reality. Forget everything else." - Harold S. Geneen

Warm up today will be more Level I athlete evaluation.

"Bear Complex" with barbell - 135 lbs
7 rounds - 90 sec rest between rounds
Deadlift/Power Clean/Front Squat/Push Press/Back Squat/Jerk

Two reps equals 1 round.

Rest, then

For time:

DB snatch 10 (5 each arm)
Pistol 10 (5 each leg)
1 arm pull up 10 (5 each arm)

Note: use assistance wherever needed. If you can't do a pull up (right hand grab left wrist to assist and vice versa) then 30 sec static hold, each arm.
 

"My great concern is not whether you have failed, but whether you are content with your failure." - Abraham Lincoln

Open Gym today or rest. I will be posting the WOD  for those who wish to train today. There is no formal class today. Check the schedule for classes and times for the month of December.

3 Rounds

1 minute max reps Power Clean
Rest 15 seconds
1 minute max reps Box Jump
Rest 15 seconds
1 minute max Pull Ups
Rest 1 minute

Coach's note: Use 115 lbs on the Power Clean. Score is total reps performed in 3 rounds

The PM crew at work....  

Beginning tomorrow the 10am and 430pm class will be back in session...
  

A higher order of thinking

The title of todays post comes from a blog written by Freddy C. of Crossfit Oneworld.  Freddy and his stable of trainers consistently put out great athletes and trainers. I love what he has to say and wanted to share it with all of you. Thanks Freddy, for putting out great info and sharing it with us. - www.crossfitoneworld

The post turkey burn....

Run 440 x 4 rest 2 minutes between efforts

Random 100 - You will draw from a hat one of four functional movements. You will then perform 100 reps of that movement for time.

The movements include Burpees, Pullups, Power Cleans, Power Snatch.

The two Brian,s .... Brian R foreground, Brian G background.

Happy Thanksgiving

We all have so much to be thankful for. We spend today giving thanks with our families (and watching football). Happy Thanksgiving everyone from the bottom of my heart I am grateful for each and every one of you. Both Paula and I are blessed to know each and every one of you.

Now...earn the turkey...

Run 5k....then eat

Hard work in progress. Al (left) has really come along as a Crossfit athlete. We are glad he is with us. "Gun Show" Joe (right) and son Miguel (back) keep coming back for more. Miguel has been out with an injury suffered during some MMA training but we are glad he is back! 
 

Upper Body focus today...

Open gym today. I will be on my way to Cali and will be back Monday. Here is today's WOD. Remember, earn your turkery!

Overhead carry 440 meters - Load a bar with 135 (scaled) carry overhead, elbows locked. Rest as needed, carry for one lap.

Press 5-5-5-5-5
Push Press 3-3-3-3-3
Jerk 1-1-1-1-1

4 Rounds

Box Jump - 30
Kb snatch - 5 each arm
Kb windmill - 5 each side

PM crew at work

Work now...Rest later...

Awesome work yesterday. Tough Workout and everybody did really well.

The December schedule is up so click on the link above. Please let me know if you have questions or concerns. If anyone is interested in forming a morning class let me know.

WOD:

Sprint drills - 80 meters from various starting positions.

Squat - 65% of 1 RM 3 sets of 10 reps
Press - 5/3/1/1/1

For time:

Squat - 30 (hold a plate in front of your body, arms outstretched as if driving a car.)
Ring dip - 10
Squat - 25
Pullup - 10
Squat - 20
KTE - 10
Squat - 15
Handstand pushup - 10
Squat - 10
Pullup - 10
Squat - 5
Run 440

Set up and ready to go....