Friday, July 31, 2009

Friday July 31, 2009

1 minute - 1 Clean and Jerk
2nd minute - 2 Clean and Jerks
and so on until you can't complete a round.

If you did not finish through 10 rounds,
2 rounds
200M Run
10 Clean and Jerks

Tracy, Leslie, Krista, Mike C., Rayne, Josh and Paul

Thursday, July 30, 2009

Thursday July 30, 2009

3 Rounds
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press (60#/95#)

Workout from Crossfit Phoenix Fire

Tracy, Leslie, Mike L., Dana, Rayne, Josh, Jen and Paul

Wednesday, July 29, 2009

Wednesday July 29, 2009


2 items to think about:
First I would like to have a family barbeque of some sort, at my house. After talking to most of you it seems that Saturday September 5, 2009 would be a good date. If this works for you please respond if you are in or not. If this is not a good date please let me know what day would be good for you. I think we can have a barbeque (chicken, hamburgers, steak, ect.), some sides, and of course drinks for all your hard work. It always works well if someone brings one thing (Side, hamburger, dessert, ect) like a pot luck. I will make some authentic margaritas and provide other stuff. We have a pool for the kids and spa for anyone that wants to take the edge off. I figure 4ish would be good and socialize, eat and drink until we can't take it anymore. Sound Good?

Also Mile C is very interested in the Falgstaff Run. I am too (although I have never done one) just to get away, exercise and to do it. None of us will have a problem. The site information is I would like a count to see all that would be a deffinate YES. Most of us have family (kids) and think that there might be a spouse or several older kids that can watch all the younger kids while we run. Also this would be strickly for fun and can start and finish together. I like the fact that this is trail running and not a perfect setting. It is a real scenario, not flat paved surfaces. Let me know your thoughts.

Also I received a post on July 23, 2009 that reads:
Hi Paul! I met you and your wife at Legoland last week--it was so much fun talking to you about CF! I met a bunch of people in my travels from Sacramento to LA and on to San Diego--Crossfitters are a great group of enthusiastic people! If you are interested, you can check out our gym at Malz is the owner and there are some neat photos and a profile on her on the main site when you check out the Northeast Qualifier results. If you are ever in CT be sure to give us a call! Kathleen Crowell, Glastonbury, CT

I want to say thank you Kathleen for your comment and saying hi. You can always email me at the website link and I am sure if any of us athletes are in CT we will look up the Gym. Also I forgot to mention that most gyms will let you work out there while on vacation if you already belong to one. Sometimes it may be a donation of $5. Thanks again.

Tuesday, July 28, 2009

Tuesday July 28, 2009

3 Rounds
50 Jumprope (singles)
40 Squats
30 Situps
20 Pushups
10 Push Press

Run 1 mile (This is separate from the workout, but time your mile)

Tracy, Leslie, Mike L., Krista, Dana, Josh and Paul


Monday, July 27, 2009

Monday July 27, 2009


1000M Row
50 Thrusters (35lb./45lb.)
30 Pullups

This is a workout that you go all out on. Push yourselves.
*Start bringing a jumprope so we can start practicing with them.*

Leslie, Mike l., Krista, Dana and Paul


Sunday, July 26, 2009

Sunday July 26, 2009


Fitness Estrella has their first Row Machine. It is used but in great condition. I would like to purchase one more for now, and introduce many more fun workouts with them. I will keep you posted.

Saturday, July 25, 2009

Saturday July 25, 2009

10 Rounds
200M Run (Sprint)
Rest 1 Minute in between Rounds.
Post all times for each Run.


Practice and work on any exercises needed.
(Squats, pushups, situps, burpees, lunges and deadlifts, cleans, jerks with a broomstick)

Friday, July 24, 2009

Friday July 24, 2009

5 Rounds
Lunges 100 Feet
25 Double Unders (75 Singles)
10 Burpees

View Previous Times:
Friday June 19, 2009

Tracy replace Burpees with 10 Pushups (on knees) and 10 Squat Jumps.

Thursday, July 23, 2009

Thursday July 23, 2009


Wednesday, July 22, 2009

Wednesday July 22, 2009

2K Row for time.

Go as hard as you can. If you would like write down your time for a 2K and continue for a total of a 5K row. Document this time as well and see how close it is to a 5K run when you do that next. (5K Row is Optional)

Another option: 4 Rounds - 500M Row and 400M Run.

List which workout you did.

Do at the Starpoint. Find someone to go with you and do it together. There are 2 Row Machines.

*I am working on getting a Row Machine and hope to have one by the 27th. That'll be one down three to go.*

See previous times:
Thursday June 04, 2009

Tuesday, July 21, 2009

Tuesday July 21, 2009


AMRAP in 20 minutes
5 Pullups
10 Pushups
15 Squats

May continue for a total of 20 Rounds.
AMRAP = As many rounds as possible.

View previous times:
Saturday June 06, 2009

Tracy, Leslie, Krista, Dana, Mike L., Sandra, Rayne and Paul


Monday, July 20, 2009

Monday July 20, 2009


I had forgot to mention that the family and I are going to Legoland from the 22nd to the 25th. I appologize but promised the kids a trip there before school starts. I will make sure I have posted workouts that you individually can do or as a group. Please do not use this as extra rest days. Do the workout or do something else similar and stay active.

Also lets figure out a day we can all get together with our families and have a barbeque. Post some ideas.

On Duty:
15 Rope Climbs
Wounds from Rope Climbs!

More wounds.

Sunday, July 19, 2009

Sunday July 19, 2009

400M Lunges

Anytime you stop for 5 seconds or more - Drop and do 5 Burpees.

Leslie, Mike L., Dana, John, Jen B. and Paul
This workout is not about time so much as about being able to continuously do walking lunges without stoping and still keeping great form. No one rested longer then 5 seconds (no burpees) therefor next time it will be Burpees if you stop period. Great Job.
Mike taking the lead.

Dana and John.

Saturday, July 18, 2009

Saturday July 18, 2009

4 Rounds
100' Waiter Walk
100' Farmer Carry
15 Pullups

View similar workout from CrossFit Phoenix Fire.

Leslie, Mike L., Dana, John, Jen and Paul


Friday, July 17, 2009

Friday July 17, 2009


Just a Thought.
Jen came across a 10K, 1/2 or Full Marathon in Flagstaff on Saturday September 26, 2009. This marathon is completely off road and in the San Francisco Peaks. If there is anybody interested please post comments. We think it would be fun to get the ENTIRE group of athletes to participate together. Check out the website.
Flagstaff Marathon

Thursday, July 16, 2009

Thursday July 16, 2009

2 Rounds
800M Run
30 Thrusters (45lbs./75lbs.)
30 SDHP (45lbs./75lbs.)

This workout is usually 3 rounds. We are slowly getting into more as we are getting stronger, faster, quicker.

Mike C., Tracy, Leslie, Mike L, Sandra, Krista, Dana, Rayne, Josh and Paul


Thrusters and SDHP

Post Workout

Post workout conversation

Wednesday, July 15, 2009

Wednesday July 15, 2009

200M Run, 10 Deadlifts
200M Run, 9 Deadlifts
200M Run, 8 Deadlifts
200M Run, 7 Power Cleans
200M Run, 6 Power Cleans
200M Run, 5 Power Cleans
200M Run, 4 Clean and Jerks
200M Run, 3 Clean and Jerks
200M Run, 2 Clean and Jerks
200M Run, 1 Overhead Squat

Tracy, Leslie, Mike C., Mike L., Krista, Josh and Paul

Nice Jerk Leslie.

Tuesday, July 14, 2009

Tuesday July 14, 2009


Crew at Station #37

10 Thrusters (135 lbs.)
50 Double Unders (150 Singles)
8 Thrusters (135 lbs.)
40 Double Unders (120 Singles)
6 Thrusters (135 lbs.)
30 Double Unders (90 Singles)
4 Thrusters (135 lbs.)
20 Double Unders (60 Singles)
2 Thrusters (135 lbs.)
10 Double Unders (30 Singles)

Steve on Jumprope!
Steve and the dread Thruster!
Paul at the bottom of the Truster!
Paul and the Jumprope!
Matt doing an excellent Thruster!

Monday, July 13, 2009

Monday July 13, 2009

20 - 15 - 10
100' Lunges
Box Jumps (Step Ups)
Finish with 100' Lunge

Tracy, Leslie, Jen, Dana, Sandra, Josh, Rayne and Paul


Lunges, lunges and lunges.

Rayne and Box Jumps!


Sunday, July 12, 2009

Sunday July 12, 2009


21 - 15 - 9

View Previous Times:
Tuesday May 26, 2009

Leslie, Mike L., Jen, Danny and Paul

Refer to Saturday July 11, 2009 for correct form of the Thruster. Thanks to Mike for taking great shots.


Mike and Jen doing Thrusters!

Mike and Jen doing Pullups!

Leslie with excellent form on the Thruster!

Saturday, July 11, 2009

Saturday July 11, 2009


The Thruster!

Pictures taken by Mike L. of Paul doing Fran.

Start standing straight up then squat parallel to the ground.

Thrust upward keeping weight midline and core tight.

Finish by fully extending arms above head and midline with the ears, then repeat.

Friday, July 10, 2009

Friday July 10, 2009

20 - 15 - 10
200M Run (Sprint)
Finish with a 200M Run (Sprint)

The athlete's today did yesterday's workout.
We can call this a make up day.

Leslie, Krista, Danny and Paul


Awesome Burpee's!

Working Hard.

Thursday, July 9, 2009

Thursday July 09, 2009

20 - 15 - 10
200M Run (Sprint)
Finish with a 200M Run

Tracy, Dana, Jen B., Danny, Josh and Paul


Wednesday, July 8, 2009

Wednesday July 08, 2009


Tuesday, July 7, 2009

Tuesday July 07, 2009

4 Rounds
15 Deadlifts
12 Hang Cleans
9 Front Squats
6 Push Jerks

View Previous Times:
Friday May 22, 2009

Mike C. Click below for your workout:
Friday June 19, 2009

Mike, Tracy, Krista, Dana, Sandra and Paul.


Way to use the shoulders for your clean Mike!

Good form on your Front Squat Sandra.

Way to push Krista and Tracy.

POWER, way to explode on your clean Dana.

Monday, July 6, 2009

Monday July 06, 2009

4 Rounds
400M Run
50 Squats

View Previous Times.
Wednesday May 20, 2009

Mike L., Tracy, Leslie, Krista, Jen, Sandra, Megan, John, Dana and Paul


Megan and Sandra doing 3 rounds of 400M Run, 21 KB, 12 Pullups.

Sunday, July 5, 2009

Sunday July 05, 2009


Saturday, July 4, 2009

Saturday July 04, 2009


3 Rounds
400M Run
21 Kettlebells
12 Pullups

View Previous Times.
Tuesday May 19, 2009

Tracy, Leslie, Mike C., Rachel, Jen and Paul.

Jen powering the kettlebell.

Tracy and Rachel doing a previous workout.
Wednesday June 24, 2009

Mike's first crack at the kettlebell.

Paul pushing to get his Patron.

Finishing up to win my Patron. PR'd