Spring strength program
By request, we are adding a second day to our strength program.

_Poor form in the gym is caused by insuf ficient yelling.” -Mark Rippetoe (1)

We will complete ‘Strength WOD A’ on Saturdays as a group at the 8:45 AM class.

'Strength WOD B’ will be completed on your own during open gym.

Since the strength program is running separate from our CrossFit program, there will be days when movements overlap. When this happens, just skip the lift until the next session.

The Spring Strength GoogleDoc spreadsheet has been updated to reflect this second workout.

Please add your numbers there after you complete the work.

Strength WOD A
(To be completed on Saturdays at 8:45 AM)

Three rounds:
5 Back squat
5 Press
5 Pull up
5 Dip

Then, one round:
10 Deadlift

Add 2.5-10 LBS to your last training session.

Strength WOD B
(To be completed during open gym on Thursdays)

Three rounds:
5 Back squat
5 Bench press
5 Chin up

Five rounds:
3 Power cleans
15 Push ups

Add 2.5-10 LBS to your last training session.
Free Range Tackles Open 18.4
Week 4 of 5 in the 2018 Crossfit Open

CROSSFIT OPEN WORKOUT 18.4

For time:
21 deadlifts, 225/155 lb.
21 handstand push-ups
15 deadlifts, 225/155 lb.
15 handstand push-ups
9 deadlifts, 225/155 lb.
9 handstand push-ups
21 deadlifts, 315/205 lb.
50-ft. handstand walk
15 deadlifts, 315/205 lb.
50-ft. handstand walk
9 deadlifts, 315/205 lb.
50-ft. handstand walk

Time cap: 9 min.

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Free Range Tackles Open 18.2
Week 2 of 5 in the 2018 Crossfit Open

CROSSFIT OPEN WORKOUT 18.2 & 18.2a

Workout 18.1a
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells Women use 35-lb. dumbbells.

Workout 18.2a
1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

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Free Range Tackles Open 18.1
Week 1 of 5 in the 2018 CrossFit Open.

CROSSFIT OPEN WORKOUT 18.1

20-minute AMRAP of:
8 Toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Men use 50 LBS.
Women use 35 LBS.

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Open WOD 18.1 Schedule
The CrossFit Open is upon us! 18.1 is posted on the CrossFit Games website.

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https://games.crossfit.com/workouts/open/2018/1

We are tackling this as a group tomorrow (Saturday).

We are running classes every 25 minutes beginning at 8:30. (8:30, 8:55, 9:20, 9:45, 10:10)

Each class’s schedule will look like this:
* Warm up - 20 minutes
* WOD - 20 minutes
* Judge - 20 minutes

We are asking that each athlete sticks around after their WOD and judges for the group following you.

With this structure, we will get you in and out in a little over an hour!

This communal judging effort is HUGE for making the Open happen each year and we really appreciate your help.

VISIT OUR COMMUNITY FACEBOOK PAGE TO SIGN UP FOR A HEAT TIME

Plan to arrive at the class time you signed up for.
Improving since 2014
Maianh was kind enough to share some reflections on what the CrossFit Open means to her and how it has positively challenged her over the years.

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What does the CrossFit Open mean to me?

It allows me to be the best me I can be in a measurable way. Since my first open in 2014 I have seen my progress through my results.

What do you think the Open means to the CrossFit community?

For 5 weeks the whole CrossFit community comes together to perform the same workouts with the same goal: to bring all their training together and perform to the best of their ability. Each person works just as hard, pushes through and at the end still has the energy to cheer on their remaining compadres.

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How has the Open challenged you in a positive way over the years?

1. In 2017 I challenged myself to be “one and done” and I was successful. A more challenging goal than it sounds. I strive for perfection and the open brings out the best in you and it allows you to quickly assess how you did and as long as you can do it within the timeframe, you can repeat and hopefully improve your score. My challenge was to try and do my best I could the first time and be happy with what I achieved.

2. My coach challenges me. He often sets and sees goals that I don’t think I’m capable of. A wise coach in 2017 gave me a goal, to aim for the top 200 in my age group in the SW region. Yes, that’s right, I am a 35-39 masters athlete. Now he recalls saying top 250 but I’m proud to say, I brought it and placed 188th in the SW and 49th in Arizona.

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Should you officially register in the Open?

Wondering whether to sign up or just do the WODs? Either is great, but signing up gives you historical data to monitor and measure your progress over the years and you get cool stats on an app and dashboards that include a Free Range Leaderboard!!

Thanks for taking the time and for all the kind words Maianh! Here's to another strong year!!
7 Years in the Open
Alf has been with Free Range and part of the CrossFit community for many years.

This is his 7th CrossFit Open!!

He was kind enough to take some time to reflect on how the CrossFit Open & Games have challenged him in a positive way over the years.

Thanks, Alf!

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When I was a new Crossfit “athlete” my goal was to compete with others in the gym and regionally - at my second open I was in the top 300 for scaled, way back when.

Excitement, bantering and trash talking all in the spirit of fun.

I enjoyed seeing others succeed as well. It was amusing to compare myself to the elites as well...lol.

My first WOD was the 7min of hell - I mean burpees…

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We looked forward to going to the games to watch after the open. Got to meet many elites. Those were inspiring times indeed…

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Now my goal is to participate and see how far I’ve gone since the last open.

I don’t compete with others but really for myself. Surrounded by my community really helps me continue to improve even if it’s cutting times by mere seconds to just finishing a workout.

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I’m inspired by the growth I see in others during this time.

I’m also able to practice what I’ve learned in the 6+ Years I’ve been doing the “Open”.

Energy management. Rep schemes. Just to name a few...💪🏼😉

...this brought out a lot of memories... lol!!!

Join Free Range each Saturday to complete the weekly challenge!

Learn more about the Open and how to register here.
Goals and habits in 2018
Goals can be extremely motivating.

Having a realistic, quantifiable target and time to complete by is useful in many instances.

These can be especially useful in fitness related endeavors at the gym...

  • Increase your power clean by 5% by March 31st

  • Complete your first pull up by April 15th.

  • Finish the Blue band standards by December 31st.

Other times, developing a habit that points you in a certain trajectory and settling in for an extended period of time yields great outcomes.

"We Make Our Habits. Then Our Habits Make Us."

With this strategy, after a set amount of time you can reflect back on the habit to analyze how much (if any) benefit it is adding to your day and adjust accordingly.

For me, the habit approach can keep me flexible and objective in assessing whether things are working for me. I’m held accountable to either adopt the habit for the long-term if it is improving my life or drop it immediately if not.

It’s all about the journey, right?

Moral of the story...

Understand what you are trying to accomplish and develop your approach accordingly.
Free Range 2017 in Review
As we usher in a new year, it’s always fun to reflect on our past year.

We have all spent countless hours pushing through tough physical work and regularly exploring the margins of our comfort zones in the name of fitness.

It’s hard to fully quantify these efforts, but it surely has ripple effects in the rest of our lives and the lives of those around us.

For us here at Free Range, we are continually grateful for the collective hard-working spirit and eagerness to learn our community brings to the gym every day.

Here’s to a healthy and fulfilling 2018!

Happy New Year!

Crossfit Games Open Workout 17.5
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Check out the rest of Matthew Wegner's Album

Hiking Hidden Valley trail at South Mountain
April Hike
Memorial Day Murph!
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Haley, Ben and Sonia volunteered at the Crossfit games regionals
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Soaking up some rays
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Free Range Summer Slam In House Competition
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Check out the rest of Matthew Wegner's album

Free Range hike to the Wave Cave
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Antonio hiking at 17,770 ft. in Nepal!
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Nate & Brianna tied the knot!
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Free Range Halloween WOD
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Jason & Kelly repping Free Range in Oakland
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Tony knocking out one leg of a Spartan Race trifecta!
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Sonia & Zach are next to the altar!
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FR Thanksgiving Celebration
Fr Thanksgiving
Antonio shoutout from the White House
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Crossfit Flagstaff's AC^2
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Check out the rest of Matthew Wegner's album

12 Days of Crossfit!
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If you win the morning, you win the day
Throughout the years I have subscribed to numerous breakfast rituals.

Some of them include…

* Cooking a full bacon and egg breakfast daily.
* 100% pre-prepped breakfasts for easy reheat (and transport).
* Skipping breakfast all together and fasting until lunch.
* Many iterations in between…

And, while there’s no one size solution for everyone, some forethought about how to start your day is essential for kicking ass throughout the rest of your day.

Here are a few resources that I played around with this year to inspire your morning in 2018.

But first, coffee.

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(Image credit: Leela Cyd from thekitchn)

Seeing as the average American lifespan is 78.74 years and considering most folks don’t start drinking coffee until they are into their 20s (or later), that only leaves us with ~21,000 mornings to make coffee. With so few days to enjoy the Nectar of the Gods, we must take every opportunity to ensure quality! 😉

Breakfast egg loaf

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I usually use this recipe as a cleanup to left-overs we cooked earlier in the week. Some vegetable combos I have used: onions & red bell peppers, butternut squats & spinach, green bell peppers & red onions with black olives…

The formula is simple:
1. Eggs (~2-4 per day)
2. Vegetables (1-3 of your choice)
3. Meat (beef, bacon, chicken, pork)
4. Whip everything together and bake at 375 for 30-40 minutes.

We have tried this concept in muffin pans, casserole dishes, and cast iron skillets, but the best by far has been non-stick bread loaf pans.

Mastering fried eggs

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(Image credit: J. Kenji López-Alt. from Serious Eats)

On a recent trip to visit my sister out in San Francisco I was flipping through some of her cookbooks and found an interesting book by an author with an equally interesting name: J. Kenji López-Alt. The chapter mentioned something about mastering the art of the fried egg and I was hooked.

I love fried eggs, and I feel like sometimes the fate of the entire day rests on the quality of that fry! 😃 This method is LEGIT and will add some goodness to your weekend breakfast routine!

Banana pancakes

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Ah, the beloved banana pancake.

Originally inspired by Matthew Wegner, this has become a go-to recipe for breakfasts, snacks, and post-WOD refueling.

Ingredients:
1. 1 ripe banana
2. 4 eggs
3. 1 tbsp coconut oil
4. 1/2 tsp cinnamon
5. Pinch of sea salt

Method:
* Combine banana, eggs, cinnamon and sea salt in a blender.
* Heat coconut oil over medium heat.
* Pour “batter” on to the hot frying pan.
* Flip when the eggs have set and the pancake is golden on the bottom.
* Enjoy!



There you have it!

As stated above, there is no single “recipe” for success with your morning food choices. The most important thing you can do is develop a habit that works with YOUR lifestyle.

Consider giving each of these a shot for a week or two and see how you feel.
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