CrossFit Phoenix

Thursday, July 9th, 2009

W.O.D.

(Courtesy of Karl Steadman at Crossfit Manchester):

3 rounds of:

In 5 minutes run 400m once, then in the remaining time, take 135lb from the ground to overhead as many times as possible.

Rest 1 minute.

In 5 minutes run 400m once, then in the remaining time, do as many muscle-ups as possible.

Rest 1 minute.

Score is total reps.

Wednesday, July 8th, 2009

Rest Day

Finally:

Arrest made in supermarket fire 

that killed Bret Tarver

More Phoenix Local News

01:23 PM Mountain Standard Time on Monday, July 6, 2009

azfamily.com / The Associated Press

PHOENIX – The Phoenix Fire Department has made an arrest in the murder of a firefighter back in 2001.

3TV

Chris Benitez was arrested in Texas on July 4 for the Southwest Supermarket fire that was set back on March 14, 2001.

Bret Tarver, an eight year veteran of the department, died when he ran out of air while fighting the massive fire at the supermarket at 35th Avenue and McDowell Road.

azfamily.com

 Investigative leads back in '08 
 Original story 

The inferno that claimed Tarver's life started in a mound of trash behind the west Phoenix market, then roared out of control inside. Tarver got tangled in debris in the back of the store and became disoriented.

Rescuers pulled his body out of the fire just minutes before the building collapsed.

The 40-year-old Tarver left behind a wife and three young daughters.

The Phoenix Fire Department is holding a press conference at 2 p.m. to announce more details.

---------------------------------------------------------------------------------------------------------------------

Here is a great article on Post Workout Nutrition by Robb Wolf

This can benefit all of us, please read it.

Post thoughts to comments.

Arrest made in supermarket fire 

that killed Bret Tarver

More Phoenix Local News

01:23 PM Mountain Standard Time on Monday, July 6, 2009

azfamily.com / The Associated Press

PHOENIX – The Phoenix Fire Department has made an arrest in the murder of a firefighter back in 2001.

3TV

Chris Benitez was arrested in Texas on July 4 for the Southwest Supermarket fire that was set back on March 14, 2001.

Bret Tarver, an eight year veteran of the department, died when he ran out of air while fighting the massive fire at the supermarket at 35th Avenue and McDowell Road.

azfamily.com

 Investigative leads back in '08 
 Original story 

The inferno that claimed Tarver's life started in a mound of trash behind the west Phoenix market, then roared out of control inside. Tarver got tangled in debris in the back of the store and became disoriented.

Rescuers pulled his body out of the fire just minutes before the building collapsed.

The 40-year-old Tarver left behind a wife and three young daughters.

The Phoenix Fire Department is holding a press conference at 2 p.m. to announce more details.

---------------------------------------------------------------------------------------------------------------------

Here is a great article on Post Workout Nutrition by Robb Wolf

This can benefit all of us, please read it.

Post thoughts to comments.

Tuesday, July 7th, 2009

Complete 1 round every minute on the minute for 20 minutes of:

5 Push ups
7 Box jumps, 24"
10 Wall balls 14/20#

If, at some point, you cannot complete one round in one minute, then do as many rounds as possible for the remaining amount of time in 20 minutes. If this does occur, rest 5 minutes, then do 8 intervals of bottom to bottom tabata squats.

Post number of rounds to comments.



Leah (right), thank you for bringing your energy to CrossFit Phoenix; we are going to miss your moon until you get back. We are all so glad you have decided to move to the desert.
Crystal (left), have a great trip and see you soon.
Pierce, it is really good to have you back.

Monday, July 6th, 2009

W.O.D.

Power Cleans
5-5-5-5-5

Rest 10 mins.

"Nicole"
AMRAP in 20 mins.
400 m run
max pull-ups

Post Loads to comments.



Why are your hands a funny color? Oh, are those gloves??? Seriously!

Sunday, July 5th, 2009

Rest Day

Jeff, it was so great to see you again. Thank you for coming back to your roots and for introducing us to Mike. Mike, sorry about your "vag" hands! We loved having both of you guys here! Have a safe trip back to Virginia and tell Kricket "Hello".

Saturday, July 4th, 2009

Happy 4th of July!

W.O.D.

Muscle Snatch+Snatch Push Press+Overhead Squat (50-60% of Snatch 1RM)
4 sets of 3 reps

Power Clean+Hang Clean+Split Jerk(60-80% of Power Clean 1RM)
5 sets of 2 Reps

Friday, July 3rd, 2009

W.O.D.

10-9-8-7-6-5-4-3-2-1 reps of:

Deadlift (70% of 1 rep max)
Muscle-ups

Post time to comments.

Thursday, July 2nd, 2009

Rest Day



Check out this article.
Uncover your abs

It is all in your diet, not how much you exercise! Does this sound familiar?
Post thoughts to comments.

Wednesday, July 1st, 2009

"Nancy"

Complete 5 rounds for time of:

400m run
15 Overhead squats 65/95#

Post times to comments.

Matt, it is great to have you back! Keith, Sara (middle and right) and Carlos (tried to get you in the picture but you pulled away from the pack) from St. Louis, thank you for coming to our gym. Good luck with the FEMA study and please keep in touch.

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.