CrossFit Arizona style...

If there is a will there is a way!
Oh yeah Lorna!

Filthy Fifty:

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 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

What's been happening at the undeground??

A cool 195 lbs oh yeah! Nice job Shawna!


Super strong Lisa... so much weight that the bar is bending!

Thats right girls... flip the tire then jump thru!

Come on Carter... get that chin over the bar or else the rep does not count!

The couple that handstands together...

100 back squats 4 time (95/65)

Deadlift
3-3-3-3-3

21-15-9

HSPU
Ring Dips

"Never give in--never, never, never, never, in nothing great or small, large or petty, never give in except to convictions of honour and good sense. Never yield to force; never yield to the apparently overwhelming might of the enemy."

Winston Churchill

Returning to the sacred balance...

The following is from the final chapter of THE SACRED BALANCE by David Suzuki

Humanity is an infant species, newly evolved from life's web. And what a magnificent species we are; we can look out and feel spiritually uplifted by the beauty of a forested valley or an ice-coated Arctic mountain, we are overwhelmed with awe at the sight of the star-filled heavens, and we are filled with reverence when we enter a sacred place. In the beauty, mystery and wonder that our brain perceives and expresses, we add a special gift to the planet.

But our brash exuberance over our incredible inventiveness and productivity in this century has made us forget where we belong. If we are to balance and direct our remarkable technological muscle power, we need to regain some ancient virtues: the humility to acknowledge how much we have yet to learn, the respect that will allow us to protect and restore nature, and the love that can lift our eyes to distant horizons, far beyond the next election, paycheque or stock dividend. Above all we need to reclaim our faith in ourselves as creatures of the Earth, living in harmony with all other forms of life.

What a sign of maturity it would be for our species to acknowledge the profound limitations inherent in human knowledge and the destructive consequences of our crude but powerful technologies. It would mark the beginning of wisdom to pay attention to ecosystems delineated by nature — mountain ranges, watersheds, valley bottoms, river and lake systems, wetlands — rather than regions determined by politics or economics. The ebb and flow of organisms — fish, birds, mammals, forests — across the Earth's expanses reflect built-in territorial rhythms that are worthy of respect. The elements that have sparked life onto this planet and continue to fuel it — air, water, soil, energy, biodiversity — are sacrosanct and should be treated as such. There is no ignominy in admitting ignorance or in confessing our inability to manage wild things, to control the forces of nature or even to grasp the cosmic forces that shape our lives. Recognizing and accepting these limitations with humility is the birth of wisdom and the beginning of hope that we will finally rediscover our place in the natural order.

When we acknowledge our dependence on the same biophysical factors that support all other life-forms, believing that we have the responsibility for "managing" all of it becomes a terrible burden. But if we look at the world through the lenses of all of life together, we may recognize the origins of our destructive path and realize that we are not the "managers"; there is wisdom enough for self-management in the web of living creatures that has survived for more than 3.6 billion years. Instead of trying and failing to manage the life-support systems of the planet, we — each one of us — can manage the effect we have on those systems.

Knowing how to act is the first big problem. Many people who are eager to work towards personal and public change feel increasingly baffled by the often contradictory messages from experts, as well as the mantras repeated over and over by the media. We no longer trust our innate common sense or the wisdom of our elders.

At this critical juncture in our history on Earth, we are asking the wrong questions. Instead of "How do we reduce the deficit?" or "How do we carve out a niche in the global economy?" we should be asking "What is an economy for?" and "How much is enough?" What are the things in life that provide joy and happiness, peace of mind and satisfaction? Does the plethora of goods that our high-production economy delivers so effectively provide the route to happiness and satisfaction, or do the relationships between human and nonhuman beings still form the core of the important things in life? Is the uniformity of food and other products that we now encounter everywhere on the globe an adequate substitute for the different and unexpected? We seem to have forgotten the real things that matter and must establish the real bottom line of non-negotiable needs in order to regain a balance with our surroundings.

Pam's Pick

5 rounds:

400m row
10 thrusters
10 SDHP
10 cleans
10 burpies
10 wallballs

20 Muscle ups 4 time

10-8-6-4-2

Deadlift
Push Press
Row 4 calories

Flying High...
Awesome back lever Kaine!

Megan crushes Fran!

For a good time call FRAN!

21-15-9

Thrusters
Pullups

5 rounds

5 T2B
10 Sumo deadlift high pulls
15 Box jumps

"Let food be thy medicine..." Hippocrates

6 rounds:

3 HSPU
6 Front Squats

10 rounds:

5 kb swings
5 drop snatch
5 burpees
5 K2E

Heavy day oh yeah!

Back squat:

1-1-1-1-1

Happy Family Day!

The Gym is CLOSED! Have a great active day with your family...

whether you are boarding on a mountain

or on a warm beach ... like Cuba :)

or hanging out with Joanne and her wonderful family...

"A bird does not sing because it has the answer... it sings because it has a song" Chinese Proverb

Rena encouraging Shirley. Nice job ladies!

Row, row and row some more!

Looking good Sonja! Is that your moms lipstick?

4 rounds:

10 Push Jerk
15 wallballs
200m row

6 Rounds of:

30 Air squats
7 Ring dips

AMRAP 12 min:

3 Deadlifts - heavy
10 Pullups
10 GHSU

4 rounds for time:

11 OVHS
11 Ring Push ups

Happy Valentines Day!

Valentines Day WOD:
bring a partner: lover, brother, mother... It will be a sweet one :)

A visit to Dallas...

First stop: a visit to CrossFit Strong

SuperBowl XLV Steelers vs Packers - oh yeah we were there!

planning game strategy

Dallas Stars training center where Coach Willy put us thru the paces

9 o'clock girls rockin it out!

25 wallballs
250 m row

25 thrusters
250m row

25 burpees
250 m row

25 sit ups
250 m row

7 rounds

7 thrusters
7 pull ups

Mother and daughter enjoying the rings

2 rounds

carry your weight in Kettle bells 2 laps
15 push ups
35 box jumps
row 300 m
15 ring dips
35 wall balls

7 rounds

2 squat cleans
4 ring hand push ups

5 rounds:

20 KB swings
20 KB step ups

Total Annilation... I luv it!

Set a clock for 10 minutes
At the start of every minute perform the following:
-3 pull-ups
-7 burpees

When burpees are done, complete as many thrusters as possible for the remainder of the minute, continue for 10 minutes. The total number of thrusters x weight of thruster = lbs lifted.

Play time...

"We don't stop playing because we grow old, we grow old because we stop playing"... George Bernard Shaw

Anyone up for a run?

Moonlight Run 2011, Saturday March 19th, in Lethbridge. 6k and 10k. Lorna's in and is looking for someone to entice her with beer and pizza at the finish line!

Nasty boys :)

A little play time

Nice handstand Kassie!

practice makes perfect... right Joanne?

CrossFit 4 moms...

With these hands I can... do anything!

thruster
3-3-3-3-3

The journey to the Games starts March 15th...

The CrossFit Games Open is a six-week competition that will begin Tuesday, March 15th at 17:00 PDT. This competition is the first step in qualifying for the 2011 CrossFit Games. Each week, one event will be announced each Tuesday, and everyone has until the following Sunday at 17:00 PDT to complete the event and record their scores.

There are two ways to compete:

1. Compete at a Registered Affiliate: Attend a workout session at a registered affiliate and submit your score for the affiliate to validate.

2. Compete Anywhere: Perform the workout as prescribed anywhere you can or want, and videotape it. Submit your score and upload your video.

We are developing a comprehensive website to handle the technical requirements of the worldwide Open. That website will go live the week before the competition. It will have robust registration, scoring, and reporting capabilities. If you're an affiliate, you will have the opportunity to Opt-In each week. There will be a few criteria that you must abide by, but generally you will have a lot of freedom over how and when you host the competition.

CrossFit Games 2011

Snow Play!!!!!!!

Patsy is snowboarding - GPP

Friday at the fights!

YEAH Pam!! - 303

5 rounds

3 deadlifts
5 burpies
20 butterfly sit ups
200m run

3 rounds

10 kb swings
5 L pull ups
20 jumping squats
10 swing thru on parrellettes

Nice job Kassie!

OMG...Back with a vengence!

10 min AMRAP of:

5 SQUAT cleans
5 HSPU
5 Pull ups

All in a days work...

Mother and daughter pull ups... Come on Shirley get up there!

Now that's how it is done!

80lb Kettle bell...no problem! Nice job Steve.

Carter can't wait to do wall balls...oh Carter!

"Any man that can drive safely while kissing a pretty girl is simply not giving the kiss the attention it deserves."

Albert Einstein

Here is a video, where Kelly Starrett addresses some shoulders issues.

Kelly has a blog where he post daily mobility wods. I highly recommend that everybody checks him out :) Just click the link below. There is also a direct link on the right side of this page.

MobilityWod