CrossFit Phoenix

Wednesday, December 16th, 2009

W.O.D.

Weighted Pull-ups

1-1-1-1-1-1-1

Then:

5 rounds for time:

7 Deadlifts

21 Double-unders

Thanks Crossfit Football for the W.O.D.

Congrats Eileen, from CrossFit Flagstaff, on getting your first strict pull up.

Tuesday, December 15th, 2009

Back Squats 3-3-3-3-3

Muscle ups 3-3-3-3-3-3-3

Post loads to comments.

Saturday, December 12th, 2009

"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

Post time to comments.

Thank you Lou and Jackie for visiting from Chicago; sorry it wasn't warmer :) Have a safe trip back and would love to see you again sometime. Good luck with all your endeavors.

Friday, December 11th, 2009

Rest Day

Wednesday, December 9th, 2009

Deadlifts 5 x 5

then, complete 5 rounds of:

20 burpees
250m row

Post loads and time to comments.

Tempe firefighter killed by tree during hunting trip

by Megan Boehnke - Dec. 8, 2009 06:06 PM
The Arizona Republic

A 70-foot pine tree snapped during a storm in Blue Ridge Monday night, falling on a Tempe firefighter as he slept in his tent during an elk hunting trip.

Skylar Stock, 27, a father of three small children in Queen Creek, was hunting with a friend in an area off of Highway 260 about 20 miles east of Camp Verde. The ponderosa pine tree snapped 20 feet from the ground and the top part of the tree — about 2 feet in diameter — landed on Stock's head, killing him instantly, said Gerry Blair, a spokesman with the Coconino County Sheriff's Office.

Stock's friend wasn't hurt and had to cut his way out of the tent. He went back in for a cell phone and called 911 at about 10:30 p.m.

A nearby weather station closest to the site reported winds of 66 miles per hour at the time of the accident, according to the sheriff's office.

The tree had severe ant infestation where the trunk had broken, Blair said. The Coconino Sheriff's Department called the Tempe Fire Department Tuesday morning and Chief Cliff Jones went to Stock's home to notify his wife.

She is doing "as well as can be expected," said Mike Reichling, a Tempe fire spokesman. The couple have three children: a 4-year-old boy, a 2-year-old girl and an 8-month-old girl. The family is active in the Church of Latter Day Saints, Reichling said.

"She has the best support you can imagine from her church and the fire department," he said. Stock's father is flying in from Utah and will help his daughter-in-law make the funeral arrangements with the fire department.

Reichling said Stock went on his church mission to Central and South America where he became fluent in Spanish, making him a huge asset for the department. He often helped translate on the street and also helped create fliers after last year's monsoon for Spanish-speaking residents.

Stock worked out of station 274 on Rural and Elliot roads and had been with the department since February 2008.

"He's just one of those kids who endeared himself to you," said Reichling, who worked out with Stock sometimes at the fire station and also helped train him while he was going through the academy. "He was just eager and willing to do anything to get the job done."

Reichling said the department will be offering their support to Stock's family in the coming years. "He left behind a lot of responsibility with those three kids. We're a family and we're going to treat them as family and we're just going to take care of them," he said.

major winter storm that was lashing the area were clocked at above 60 mph when the tree snapped.

******************************************************************************

Crossfit Phoenix, Crossfit Chandler, and Crossfit Phoenix Fire will be doing a fundraiser

for the Family of Skylar

Details to be announced later.

Tempe firefighter killed by tree during hunting trip

by Megan Boehnke - Dec. 8, 2009 06:06 PM
The Arizona Republic

A 70-foot pine tree snapped during a storm in Blue Ridge Monday night, falling on a Tempe firefighter as he slept in his tent during an elk hunting trip.

Skylar Stock, 27, a father of three small children in Queen Creek, was hunting with a friend in an area off of Highway 260 about 20 miles east of Camp Verde. The ponderosa pine tree snapped 20 feet from the ground and the top part of the tree — about 2 feet in diameter — landed on Stock's head, killing him instantly, said Gerry Blair, a spokesman with the Coconino County Sheriff's Office.

Stock's friend wasn't hurt and had to cut his way out of the tent. He went back in for a cell phone and called 911 at about 10:30 p.m.

A nearby weather station closest to the site reported winds of 66 miles per hour at the time of the accident, according to the sheriff's office.

The tree had severe ant infestation where the trunk had broken, Blair said. The Coconino Sheriff's Department called the Tempe Fire Department Tuesday morning and Chief Cliff Jones went to Stock's home to notify his wife.

She is doing "as well as can be expected," said Mike Reichling, a Tempe fire spokesman. The couple have three children: a 4-year-old boy, a 2-year-old girl and an 8-month-old girl. The family is active in the Church of Latter Day Saints, Reichling said.

"She has the best support you can imagine from her church and the fire department," he said. Stock's father is flying in from Utah and will help his daughter-in-law make the funeral arrangements with the fire department.

Reichling said Stock went on his church mission to Central and South America where he became fluent in Spanish, making him a huge asset for the department. He often helped translate on the street and also helped create fliers after last year's monsoon for Spanish-speaking residents.

Stock worked out of station 274 on Rural and Elliot roads and had been with the department since February 2008.

"He's just one of those kids who endeared himself to you," said Reichling, who worked out with Stock sometimes at the fire station and also helped train him while he was going through the academy. "He was just eager and willing to do anything to get the job done."

Reichling said the department will be offering their support to Stock's family in the coming years. "He left behind a lot of responsibility with those three kids. We're a family and we're going to treat them as family and we're just going to take care of them," he said.

major winter storm that was lashing the area were clocked at above 60 mph when the tree snapped.

******************************************************************************

Crossfit Phoenix, Crossfit Chandler, and Crossfit Phoenix Fire will be doing a fundraiser

for the Family of Skylar

Details to be announced later.

Tuesday, December 8th, 2009

REST DAY

IMPOSSIBLE

What is your impossible?

Monday, December 7th, 2009

High bar back squats

work up to a 1 rep max

take 75% of that and complete 3 x 3

Rest 5 minutes, then,

10 box jumps - 1 ring dip
9 box jumps - 2 ring dips
8 box jumps - 3 ring dips
7 box jumps - 4 ring dips
6 box jumps - 5 ring dips
5 box jumps - 6 ring dips
4 box jumps - 7 ring dips
3 box jumps - 8 ring dips
2 box jumps - 9 ring dips
1 box jump - 10 ring dips

Post loads and time to comments.

Saturday, December 5th, 2009

Rest Day

Okay, so, I get it, the escalator is down. The sign asks that you please use the elevator located elsewhere. Right? Am I crazy or does this seem absurd? Can't you just use the escalator as stairs?? Or are people just that lazy?

Post thoughts to comments.

Friday, December 4th, 2009

Complete as many rounds as possible in 20 minutes of:

12 Dumbbell hang snatches (6 each arm)
25 double unders
250m row

Post number of rounds to comments.

Thursday, December 3rd, 2009

Deadlift 3-3-3-3-3

Shoulder Press 5-5-5-5-5

Post loads to comments.