For the 7th year running, Free Range attended Crossfit Flagstaff’s annual affiliate competition AC^2.
This year, we took 20 athletes.
Huge shout out to the five first-time competitors - you guys rocked it and we hope you learned a lot and had some fun along the way!
It was impressive to witness all the repeat competitors set specific goals for the competition based on last year and rise to the challenge. There were lots of weightlifting PRs (many for multiple reps), and tons of improvement on bodyweight movements.
Congratulations to Chuck G. who not only made it to the finals for the top 6 scaled men, but absolutely dominated the final WOD taking a 1st place event finish.
To commemorate years past, CrossFit Flagstaff opted to repeat workouts from past AC^2 competitions.
This Thanksgiving, I essentially made the equivalent of a pumpkin pie, with this tastier, slightly sweeter delicata squash. SO GOOD! Plus, the recipe is pretty darn paleo without loads of sugar that usually go along with pie.
The 2017 Summer Slam partner competition saw a great turn out here at Free Range. Opting out of the standard scaled and RX divisions, we utilized our Free Range Band System to allow for partnerships of all skill and experience levels. This format encouraged tons of friendly competition and we loved it.
Check out some stats on what our competitors took on:
• We had 23 total teams.
• Over 1/3 of the competitors were first-timers.
• Over 5000 squat repetitions were performed.
• 48,702 meters were rowed on Event 7.
• At the end of the day we $600 raised for the American Cancer Society.
Join us Saturday’s at 9am for our new competitor’s class.
What to expect: -Increased volume, strong competitive spirit, and exploration of mental tactics.
-Athletes should plan to attend BOTH 9AM & 10AM workouts.
-Bring a snack or shake to fuel you between sessions.
-The first 2 weeks will focus around the Crossfit team series.
Come in with high energy, ready to complete some serious mental and physical challenges!
Following the team series, we will continue the competitor’s class for athletes at any level.
Competing is just another way to set a date or place on testing some way to improve. It doesn’t mean becoming a competitive athlete.
Competition can be a means, rather than an end in and of itself.
To start each 2:00 section, BOTH partners must complete their push-up obligation listed below.
Blue band: 10 Box push ups on 24in. box
Green band: 10 Push ups
Red band: 7 Handstand push ups
Black band: 7 Strict handstand push ups
Details: -On 3,2,1 GO! Both parters complete their push-up obligation.
-Once BOTH partners are finished, parter A hops on the rower to begin rowing.
-Parter A rows until the sound of the 2:00 beep.
-Then, BOTH partners complete their push-up obligation before parter B can begin rowing.
-Continue in this fashion until both partners have completed 3 rowing efforts, rounding out the full 12 minutes.
90 Medicine ball squats, total
30 Medicine ball sit ups, total
Team run 300m, each carrying one kettlebell
60 Medicine ball squats, total
60 Medicine ball sit ups, total
Individual farmer's carry 200m, carrying two kettlebells
30 Medicine ball squats, total
90 Medicine ball sit ups, total
Individual overhead walking lunge 100m, holding one kettlebell
30 minute time cap.
Band variations Blue band: 16/8kg kettlebell, Air squats/ Sit ups, 125 single unders (each round)
Green band: 20/12kg kettlebell, 14/12 lbs medicine ball, 125 single unders (each round)
Red band: 24/16kg kettlebell, 20/12 lbs. medicine ball, 75 double unders (each round)
Black band: 28/20kg kettlebell, 20/14 lbs. medicine ball, 75 double unders (each round)
Details: -Squats, Jump rope, and sit ups are all done one partner at a time.
-The reps for these first three movements are listed as TOTAL reps, and can be broken up/ partitioned between each teammate however you see fit.
-On the squats, the medicine ball must be held above your waist level.
-For the jump rope, you would add the two numbers together for each person (125 + 125 = 250 single unders, 75 + 75 = 150 double unders, or 125/75 if you have a mixed group).
-In round 1, the 300m run is completed with both partners running at the same time, each carrying one kettlebell.
-Round 2 cannot begin until BOTH teammates are back from the 300m run.
-In round 2, the 200m farmer's carry is completed one at a time in 100m chunks (Partner A carries 100m, then B 100m, then A 100m, then B 100m).
-Round 3 cannot begin until BOTH teammates are back from the 200m farmer's carry.
-In round 3, the 100m walking lunge is completed together, however, both teammates must reach the 50m half-way point before they can begin the second half.
-Time stops once BOTH partners cross the 100m mark on their lunge.
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