I was in Flagstaff this past weekend and into the beginning of the week and had an opportunity to visit CrossFit Flagstaff. I would like to give a BIG THANK YOU to Lisa Ray and the 9am crew for the hospitality they showed. Everyone is great and you can believe I will return every chance I visit Flag. The Great Basin Regional Qualifier for the 2009 Crossfit Games is at Crossfit Flagstaff which I will be going to as well as a Basic Barbell Certification class which I am trying to get Melissa to let me go to. If you are into Crossfit there is nothing in the world like an affiliate. Globo gyms are good if you do not have the financial resources, however, the sense of community you get in an affiliate is unbelievable, I felt like I was one of the gang.
Shoulder press 1-1-1-1-1 reps 115, 125, 135, 140(f)
Push press 3-3-3-3-3 reps 125, 135, 145, 155, 160(f)
Push Jerk 5-5-5-5-5 reps 135, 145, 155
I was pleasantly surprised at the increases in my numbers I did not expect to jump that much. It is amazing how things just all of a sudden click during an exercise. I had good intensity during this WOD and my Push Press and Jerk was better with form and overhead stability. Tomorrow 5K, I am wishing for a PR.
P.S. I think Bumper Plates are the best thing in the world!!!
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