Month: March 2017

Saturday 4/1/17

8:00a Weightlifting Competitor 8:00a CrossFit Competitor 10:00a CrossFit 10:30a Kettlebell 11:00a Muscle-up Clinic (gym closed during clinic) _______________________ Weightlifting Snatch Work to a heavy set of 1 Clean & Jerk Work to a heavy set of 1 Back Squat 85% 6×2 (fast concentric, 90 sec rest) Strict Pull-ups 60 reps

Friday 3/31/17

CrossFit For load: Power Snatch 5-4-3-2-1 (make consistent increases)   2 rounds for time: 800m Run 45  Wall Balls 20/14 30 Pullups 15 HSPU __________________   Competitor 1 Strict Press 5×5 (choose a weight that allows you to complete all sets) *follow each set with 10 GHD Sit-ups   5 rounds for load: 5 Weighted …

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Thursday 3/30/17

CrossFit Rest _____________ Competitor 1&2 Rest _____________ 6:00p Sleds at EVCF _____________ Weightlifting Snatch Drills (15min) Power Jerk + Jerk 3(1+2) -choose weight- Power Clean + Push Press Work up to Heavy (1+3) -then- 3(1+3) @ 90% of Heavy Set “Only those who have learned the power of sincere and selfless contribution experience life’s deepest …

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Wednesday 3/29/17

CrossFit 10 rounds for time: 1 Rope Climb 10 Burpees 20 Double unders __________________   Competitor 1 Deadlift Work to a heavy set of 10 (t&g) (get to the heavy set of 10 in as efficient manner as possible)   For time: 10-9-8-7-6-5-4-3-2-1 Handstand Push-up Toes to Bar   10 rounds for time: 1 Rope …

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Tuesday 2/28/17

CrossFit For load: Every 1:00 for 10:00 1 Cluster (make consistent increases)   For time: 1000m Row 30 Deadlifts 275/185 ________________________   Competitor 1 Power Clean 5×5 (choose a weight that allows you to complete all sets) *follow each set with 25′ hand walk   5 rounds for load: 5 Bench Press 5 Weighted Pull-up …

Tuesday 2/28/17 Read More »

Monday 3/27/17

CrossFit For load: Weighted Bar Dip 3-2-2-1-1-1 (make consistent increases)   AMRAP 20:00 200m Run 3 Pull-ups 200m Run 6 Pull-ups 200m Run 9 Pull-ups 200m Run 12 Pull-ups 200m Run 15 Pull-ups 200m Run 18 Pull-ups *continue increasing by 3’s until time expires ____________________ Competitor 1 Muscle Snatch 5×5 (choose a weight that allows …

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Saturday 3/25/17

8:00a CrossFit Competitor 8:00a Weightlifting Competitor 10:30a Weightlifting _________________ Weightlifting Snatch Test 2RM Clean & Jerk Test 2RM Back Squat 80% 6×2 Strict Pull-ups 60 reps

Friday 3/24/17

Open 17.5 10 rounds for time: (40cap) 9 Thrusters 95/65 35 Double unders “I taught them everything they know, but not everything I know.” ~James Brown

Thursday 3/23/17

CrossFit Rest ______________   Competitor 1&2 Rest ______________   Sprints 6:00p Sleds at EVCF ______________   Weightlifting Snatch Drills (15mins)   Front SquatJerk + Jerk 3(1+2) -choose weight-   Power Clean + Push Press Work up to Heavy (1+4) -then- 3(1+4) @ 90% of Heavy set   Bench Rows 4×8 -choose weight- “Team players have …

Thursday 3/23/17 Read More »

Wednesday 3/22/17

CrossFit For load: Every 1:00 for 10:00 1 Clean + 1 Thruster (make consistent increases)   AMRAP 15:00 9 Toes to Bar 7 Deadlifts 155/105 5 Hang Power Cleans 3 Shoulder to Overhead (alternate rounds with a partner) ___________________   Competitor 1 Power Snatch 70% 1×3 75% 1×3 80% 3×2 *follow each set with 25′ …

Wednesday 3/22/17 Read More »

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ANDREW FOX

COACH

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BECKY HUSS VASEY

COACH

Having had no athletic background, I discovered CrossFit/Olympic weightlifting as a masters athlete. I developed an instant love of fitness and lifting, and it was life-changing for me and my family. My interest in wellness and my passion for teaching children inspired Iron Kidz—a fitness program for children and teens to learn foundational principles for health, fitness, and lifting. I am a full-time RN and a mom of three busy kids. I coach and compete when time allows. I love my CrossFit community like family and spend most of my free time with the friends and coaches I’ve met in the last eight years.

Education

Bachelor of Science in Nursing Grand Canyon University

CERTIFICATIONS

American Open 2012, 2014
American Masters 2013, 2014
Masters Nationals 2012, 2015

CHARLIE MOLINA

COACH

Charlie grew up competing in wrestling throughout high school and college. After graduation, his desire to compete did not diminish and he continued with Brazilian Jujitsu, earning his Muay Thai shorts through Fairtex. In 2007, his friend Brian Garmon introduced Crossfit as the fitness program for clients at their work and asked him to assist. This introduction changed his life. Charlie has extensive experience working with de-conditioned and special needs populations which has aided him in developing into an attentive and patient coach who thoroughly enjoys helping those under his watch meet their personal goals. Safety, functionality, and then intensity are mottos that he preaches in his 101 classes.

Education & Certifications

Bachelor Science Psychology Adams State College 1999
Master Science Psychology University of Phoenix 2010
Level 1 certified crossfit coach 2008 re-certified 2011
Crossfit mobility certified 2010
Crossfit kettlebell certified 2009

CHRIS SKOWRONSKI

COACH

Chris is originally from a small ranching town in the foothills of Northern California where there’s not much to do but lift weights and play football! He joined the Navy in 2010 and was fortunate enough to deploy twice to the Arabian Gulf and then forward deployed to Guam (in the Marianas Islands) for the remainder of his service. Along the way he helped his fellow service members to pass physical fitness standards as well as helped others learn the benefits of heavier resistance training. Stating “There’s more to life than running!” In 2016 he left the military to pursue a Sport Science degree from Arizona State University, and will graduate in Fall 2020. Chris has continuously grown his coaching skills since 2016 by becoming certified as a trainer, starting a strength training company, Ragnarok Performance, and is currently interning at ASU Sport Performance and East Valley Strength & Conditioning.

Chris prides himself on being a strong geek, “I love to lift things up and put them down, but I will also watch the original Star Wars, or play video games if there’s time!” Currently he likes to compete in Strongman events throughout the year, with a recent best of a second place finish February 2020. Powerlifting is another love of his, but will admit it’s been a while since his last formal competition. However, he hopes to change that soon!

Education & Certifications

Bachelor Sports Science Arizona State University
National Strength & Conditioning Associated, CSCS 2021
ISSA Certified

SAM LEEHE

COACH

I’ve been a personal trainer since 2008. I’ve helped people lose weight and keep it off; gain weight and strength; get ready for CrossFit, weightlifting, and powerlifting competitions; and I’ve helped a lot of people become fitter and healthier. Everyone has the potential to be where they want to be; sometimes they need a helping hand to get there. I’ve been able to provide that through nutritional counseling, skill work, personal programming, and everything in between.

Education

Currently pursing a degree in nutrition

CERTIFICATIONS

CrossFit Level 1 since 2010
CrossFit Level 2 since 2019
CrossFit Weightlifting Level 2 since 2014
CrossFit Mobility and Movement since 2013
USAW-1 since 2013

AUGUST SCHMIDT

OWNER/COACH

The two things that I love most about coaching are the people and the beauty of the sport. Everything boils down to relationships; the coach-athlete relationship is very special. A coach has the privilege of mentoring athletes, and the right coach can be a life-changing influence. Coaches have the opportunity to teach people how to approach problems, and how to work in structured and focused ways towards accomplishing their goals. Possibly most important of all, the coach creates the culture of the team. The coach can teach athletes how to treat people, how to build people up, and how to create a culture for the betterment of everyone on the team.

Education

Bachelor of Science, Auburn University 1997
Master of Education, Northern Arizona University 2005

CERTIFICATIONS

National Strength & Conditioning Association, CSCS 2000
USA Weightlifting Club Coach, 2001
CrossFit Level 1 Instructor, 2009
USA Weightlifting National Coach, 2012
Iron Athlete Weightlifting Coach, 2016

COACHING Experience

Regional Team Coach (EVCF) 2013, 2014, 2015, 2016, 2017, 2018
CrossFit Games Team Coach (EVCF) 2014
CrossFit Games Masters Athlete (Bruce Briggs) 2018

Athletic BACKGROUND

USA Weightlifting Masters National Record Holder: Snatch 130kg & Total 287kg (105kg 40-44)
5 x American Masters Weightlifting Champion: 2012, 2013, 2014, 2015, 2016 5 x American Masters – Best Lifter (2 x 35-39yrs, 3 x 40-44yrs)
United States Powerlifting Association Masters State Record Holder: Back Squat 232.5kg, Bench Press 168kg, Deadlift 280kg, Total 680.5kg (100kg 45-49)
USPA Masters National Champion 100kg (45-49) 2022

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