Month: August 2022

Thursday 9/1/22

UPPER BODY 3 rounds: No rest between exercises.8 Tempo Pec Deck (:04 ecc) 8-12 Chest Press(alternate rounds wih a partner)  3 rounds: No rest between exercises.8 Tempo Rear Delt Fly (:04 ecc) 8-12 Seated Row (alternate rounds wih a partner)  3 rounds: No rest between exercises.8 Tempo Lateral Raise (:04 ecc) 8-12 Shoulder Press (alternate rounds wih a partner)  3 rounds: No rest between exercises.8 …

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Wednesday 8/31/22

CROSSFIT 3 rounds for quality:8 Scapular Pull-up6 Beat Swing Kip4 Kip to Pull (not all the way up):20 Hollow Hold With a partner for time:90 Toes to Bar2000m Row90 Pull-up2000m Row*share work anyhow ____________________________ STRONGFIT Cycle 5/Week 1Standing Shoulder Press 5-5-5-5-5*follow each set with 15 band face pull. “Rest Pause Set” Machine Dip  “Rest Pause Set” Upright Row  “Rest …

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Tuesday 8/30/22

CROSSFIT Power Clean5(L) 3(M) 3×1(MH) For total reps:AMRAP 2:00500/400m Assault BikeMax Shoulder to Overhead 115/85 (rest 2:00) AMRAP 3:001000/800m Assault BikeMax Front Squat 115/85 (rest 3:00)  AMRAP 4:001500/1200m Assault BikeMax Power Clean 115/85 ____________________________ STRONGFIT Cycle 5/Week 1Back Squat 5-5-5-5-5 “Rest Pause Set” Leg Press  “Rest Pause Set” Russian Kettlebell Swing  “Rest Pause Set” Hamstring Curl  5 rounds for Calories:1:00 …

Tuesday 8/30/22 Read More »

Monday 8/29/22

CROSSFIT For load:Single-Arm DB Push-Press 8-8-8-8-8*15 Band Pull Apart after each set 4 rounds for time:400m Run30 Double Under20 DB Snatch 50/35 _______________________________ STRONGFIT Cycle 5/Week 1Bench Press 5-5-5-5-5*follow each set with 10 biceps curl. “Rest Pause Set” Dumbbell Fly  “Rest Pause Set” Chest Press  “Rest Pause Set”Triceps Pushdown  5 rounds:1:00 Assault Bike for Calories :15 Rest :30 Sit-up :15 Rest  _________________________________ …

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Saturday 8/27/22

SLEDS5 rounds: 20yd Sled Push Shuttle 180/135(alternate shuttles with a partner)  80yd Farmers Walk 70/53 4 rounds: 40yd Sled Push Shuttle 135/90(alternate shuttles with a partner)  80yd Farmers Walk  3 rounds: 60yd Sled Push Shuttle 90/45(alternate shuttles with a partner)  80yd Farmers Walk _________________________________ WEIGHTLIFTING Snatch 60% 1×365% 1×370% 2×3 Clean + Jerk 60% 2+265% 2+270% 3(2+3) Walking Lunge 3×8 (0) (each …

Saturday 8/27/22 Read More »

Friday 8/26/22

CROSSFIT For load:Thruster 3-3-3-3-3(make consistent increases) “Holleyman Junior”20 rounds for time:5 Wall Ball 20/144 Hand-Release Push-up3 Power Clean 115/75 ____________________________ STRONGFIT Cycle 5/Week 1Deadlift 5-5-5-5-5 “Rest Pause Set” Lat Pulldown  “Rest Pause Set” Pullover  “Rest Pause Set” Seated Row  “Rest Pause Set” Rear Delt Fly  2 rounds:12 Back Extension 15 Nautilus Ab  ____________________________ COMPETITOR 3 rounds for quality:3 Muscle Snatch + 3 Overhead …

Friday 8/26/22 Read More »

Thursday 8/25/22

UPPER BODY 21-15-9No rest between exercises.Shoulder Press Machine Dip Chest Press(no rest between rounds)  21-15-9No rest between exercises.Lat Pulldown Machine Pullover Seated Row (no rest between rounds)  21-15-9No rest between exercises.Lateral Raise Pec Deck Rear Delt Fly (no rest between rounds)  21-15-9No rest between exercises.Biceps Curl Triceps Extension Gripper (no rest between rounds)  ___________________________________ WEIGHTLIFTING At a moderate load:Close Grip Bench Press 4×8  At a moderate load:Standing Shoulder …

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Wednesday 8/24/22

CROSSFIT 3 rounds for quality:5 Strict Toes to Bar10 Supine Leg Lift Over15 Weighted Sit-up AMRAP 20:0020 Burpee to 6″20 Pull-up20 Box Jump Over 24/20*500m Row at 0:00, 5:00, 10:00, and 15:00 __________________________________ STRONGFIT Cycle 5/Week 1Standing Shoulder Press 5-5-5-5-5*follow each set with 15 band face pull. “Rest Pause Set” Machine Dip  “Rest Pause Set” Upright Row  “Rest Pause …

Wednesday 8/24/22 Read More »

Tuesday 8/23/22

CROSSFIT Power Clean2(L) 2(M) 2(MH) 2(H) 7 rounds for time:200m Run10 Single-Arm Devil Press 50/35(1:00 Rest betewen rounds)___________________________________ STRONGFIT Cycle 5/Week 1Back Squat 5-5-5-5-5 “Rest Pause Set” Leg Press  “Rest Pause Set” Russian Kettlebell Swing  “Rest Pause Set” Hamstring Curl  3 rounds for Calories::30 Assault Bike 1:30 rest  ___________________________________ COMPETITOR 3 rounds for quality:12 Ring Row8 Z-Press (2x DB)4 Tempo Strict Chest …

Tuesday 8/23/22 Read More »

Monday 8/22/22

CROSSFIT For load:Single-Arm DB Press 10-8-6-4*follow each set with 8 DB Bent Row 3 rounds for time:500m Assault Bike50 Air Squat25 Ball Slam 20/14 ___________________________________ STRONGFIT Cycle 5/Week 1Bench Press 5-5-5-5-5*follow each set with 10 biceps curl. “Rest Pause Set” Dumbbell Fly  “Rest Pause Set” Chest Press  “Rest Pause Set”Triceps Pushdown  7 rounds:1:00 Row for Calories :15 Rest :30 Sit-up :15 Rest  …

Monday 8/22/22 Read More »

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ANDREW FOX

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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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