Gryphon Strength & Conditioning

Here come the Russians (exercises, that is.)

Today's Workout:

• Row 500m
• Crossfit Warmup x 2
• Kettlebell Circles, one minute each direction
• Russian Barbell Twists
• "Cindy"

You are free to move about the country

Highway 89A is finally open again!

Today's workout:

• Snatch 1-1-1-1-1-1-1
• Clean & Jerk 1-1-1-1-1-1

Take-away tips for Mike and Lisa: practice the Brigham Warmup for the clean. Use 'flick cleans' with as much weight as possible. Also snatches from the high, high hang. Do lots of overhead squat to develop more depth and confidence in the low OHS position. If you power clean or power snatch a lift, go immediately into a full squat every time. Extend fully! Use patience on the pull - you have more than enough power to get the required elevation. You need good bar path, speed under the bar, and to be prepared mentally to receive the bar in the low squat position. Check each other's extension and bar path on the lifts to provide immediate feedback. Pull with "thighs like TNT, arms like ropes."

Download 25kgSnatch.mov

Download 45kgSnatch.mov

Download 50kgCleanAndJerk.mov 

Good job today folks!

Termite infestation!

Okay, Termite is a dog and she wasn't really infesting us. Very sweet pup, just barely visible in the picture below behind Fran. There is something about having dogs at Crossfit gyms that seems to put everyone in a good mood... After some initial pacing around Termite slept through most of the session.

Today's workout, after warmups and some gymnastics practice:

50 Ball tosses for height. Balls varied from 4 lbs. to 20 lbs.

That went well, especially considering one of the balls ended up on the roof! Good elevation on that toss. Everyone was pretty sore from Monday's battle with Tabata squats.

Dip and Chin

Today's workout:

• 50 pullups
• 50 dips

Done for time.

Tabatas, presses and lattés

Somebody needed their coffee this morning...

The Workout:

• Tabata Squats
• rest 3 minutes
• 10 minutes of one arm dumbell presses, for total load
• 

 

An oldie but goodie

Clean & Press

After seeing who could hang from a tree the longest, the clean & press was probably the 2nd strength test devised by the cave man. We didn't use boulders, however. Just barbells, for lots and lots of reps! A truly great all-body exercise.

Push Jerks and oh so much more...

Today's workout:

• Row 500m
• Crossfit Warmup (1 round)
• Medicine Ball toss
• Push Jerk 3-3-2-2-2-1-1-1-1-1 to a maximum weight
• Monkey Swings
• Skin The Cat

Tracey did an awesome job with the swings, as did Cameron. Scott was able to skin the cat on practically the first attempt.

Download ScottSkinsTheCat.mov

Download TraceySwings.mov

Smoke gets in your eyes

It was a very smoky morning, as the wind shifted overnight, blowing smoke from the Brin fire into town. So today was not an aerobic workout! The wind shifted back by 10am, so the air quality wasn't as bad as it could have been.

Front squats:

• 1-1-1-1-1-1-1 to a max front squat, 2 minutes between lifts
• 3-3-3-3-3-3-3 with slightly less weight than the previous max

Download FrontSquats60kg.mov

Using my USAW membership card as a squeegee to smooth out the installation of the new logo on the gym window:

Crossfit Live! and gymnastics moves

Today's workout:

5 rounds for time

• 5 ring dips
• 10 pullups
• 2 handstand pushups
• 5 knees-to-elbows

Be sure to catch the next edition of Crossfit Live on June 25, 7pm featuring  "Unique Affiliate Programs" with guests: Lincoln Brigham, Ashley Weakley, and Jason Brown.

 

Row, row, row your... erg.

Today's workout:

• Row for 2 minutes
• within the next 2 minutes do 7 pushups and 4 Turkish Get Ups.

Done for 6 rounds. Count the meters and weight for the TGUs.

The Brins fire has not affected Crossfit Sedona, other than a tiny bit of smoke smell. The wind and fire is headed away from the area, but it did make national news.