women « CrossFit Works

Food Journals

This week you should be seeing some random pieces of paper hanging on the gym walls. Closer inspection should reveal that these pieces of paper are food journals. The competitive crossfitters at CrossFit Works will be hanging their food journals. Why would they do this you might ask?

Performance CrossFit with a [...]

“Knees Out!”: Gender-based anatomical situation

If we did a word count on the most common coaching cues in our gym, “knees out” or some similar version, would probably top the list.

Using a resistance band as a physical cue for an athlete to remember “knees out”

How come we are always pestering you about “knees out”? Usually [...]

Sundays are the foundation for the Super Woman Training Program

The 5:30am class with their secret pre-dawn gymnastics skill work.

This afternoon I am contemplating what it means to live the “CrossFit lifestyle”. I’m not at the gym. I haven’t worn anything that says “CrossFit” on it. I haven’t discussed a workout. I’m not even sore. I haven’t been on Facebook or [...]

Still a Salt ‘n’ Pepa girl, but now an athlete

SUBTITLE: DOES YOUR FITNESS PROGRAM TREAT YOU LIKE AN ATHLETE?

My girls.

In our CrossFit gym each and every client is considered an athlete. This is a radical difference from the way that clients are dealt with in other gyms and fitness programs. Being identified as an athlete is indicative [...]

Get your “future” glasses on.

One requirement for my coaches at this gym is that they see big possibilities in every person who walks in the door. It doesn’t mean they see you winning half a million dollars from Reebok at the next CrossFit Games. It means they see in you a person who has not yet reached [...]

Vitamin D – it makes your muscles more powerful

Liver is one of the best sources of Vitamin D. When I lived with a Lakota family on Pine Ridge Indian Reservation raw liver was a special treat, shared equally amongst the family members. If you aren’t thrilled at that idea you can try a supplement that some of the most [...]

CrossFit Flagstaff’s 2nd Affiliate Challenge

Sam: narrowly completes “Lauriel” before the cut-off with the unwavering support of her team mates. Sam was the top CrossFit Works finisher, on the podium, 3rd place overall for the women. Andre: 4th place, men’s division “Lauriel”

The CrossFit community is well known for its ability to pull together, work hard and [...]

Women of Perfection

Well, I know, no one is perfect, but there are moments when we achieve something with a movement that near perfection. I have had the great pleasure to coach the intrepid 5:30am class this week and witnessed some true moments of greatness. On Thursday during the Coach’s-Choice workout (a special feature [...]

Egg Winner is Ellie

The 6pm Mob (Flash?). Midori and Leslie, the only Sister members of the Mob. As a head’s up, we are taking names right now. As in attendance. Some of our classes are full. We will be addressing this soon! Hang in there.

I had to give Ellie the winning spot for [...]

Olympic Weightlifting Coming Up

These two videos perfectly illustrate the sport of Olympic Lifting. Intense concentration, lots of misses and moments of brilliance. As always watching Olympic Lifting is more exciting when there is incomprehensible Eastern European commentary in the background.

This week the Games Prep crew is embarking on their Olympic Lifting cycle. The [...]

Announcing 2 Minute “Fran” Holiday Challenge

Is this your holiday season?

CrossFit Games Super Girl Camille Leblanc-Bazinet does “Fran”

OR is this your Holiday Season?

The holiday season is such an easy time to focus on a million things besides your own health and well being. Training time goes out the window while [...]

“Dad have water”

If you need some ideas for Saturday’s potluck, try Everyday Paleo.

JSchae in the post-workout game analysis with the Ladies-Only CrossFit Class. Ladies, next time you see Mona tell her BIG THUMBS UP on her 190lb squat last night!! She is comin’ for you Ellie.

“Look at his [...]

Good night of Over Head Squats

Shout out to Leslie on her 115lb Over Head Squat and Ayanna for her 95lbs. Nice work by the currently, spectacularly flexible Chris Lees on his 155lb PR and to Allegra, Joli and Josie for finding the elusive overhead squat groove for the first time.

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Get a little bit intimidated and test your Strength

This Wednesday at 6:30pm we are going to have the Strength Test night. This is the test night for people finishing Raw Strength and it is open to anyone who has a desire to test their lifts. If you think you might be interested in the next Raw Strength Series this is a good [...]