Archive for February, 2009

Boys and Girls Club 5K family walk/run

Posted by: Luke

This morning my wife, Tiffany our Nutritionist and our two babies joined 200 other kids and parents at  The Boys and Girls club’s of Scottsdale 5K family fun walk/run. So we packed up the truck and left for Eldorado park about a 15 minute drive from our CrossFit Scottsdale location on 92nd & Shea. Half asleep [...]

#79 TABATA = 8X 20 Seconds

Posted by: Luke

Tabata. 20 seconds of non stop work followed by 10 seconds of rest 8X. Overhead squat Push up Sit up Superman Med ball thruster Med ball squat hold Kettle bell swing Box jump Spar with bag/Bob Burpee Sprint 30 seconds rest in between each exercise. GET IT DONE!!!

Posted by: Luke

One way to become enthusiastic is to look for the PLUS + sign. To make progress in any difficult situation, you have to start with whats right about it and build on that.                                               Norman Vincent Peale

#78 Team Tuesday

Posted by: Luke

WOW! What a day! What a workout! I woke up at 5:30 am this morning with a pounding headache and soar throat from something my kids usually have. I felt terrible. But I sucked it up and headed into the office (I am Coach for you new-bees) 6am was an amazing class with back from Michigan [...]

#75 Dead Meat

Posted by: Luke

Warm-Up Row 1000 meters Work Sled Press 5x (25#, 45#) Sled Press 5x (25#, 45#), 10 push ups between reps Bosu Ball Lateral Raise 25x Bicep Curl 25x Front Raise 25x Reverse Curl 25x Shoulder Press 25x With one foot on the Bosu Ball balance for 1 full minute. Alternate feet for second full minute. [...]

#74 We heart Burpees

Posted by: Luke

Warm-Up Do as many rounds non-stop for 10 minutes. Lunge 30 seconds Run 30 seconds Jumping Jacks 30 seconds Push Ups 30 seconds Work Sprints at Max speed for 30 seconds. As many rounds in 5 minutes. 25 Burpees 10 Ring pull ups 20 Burpees 10 Ring pull ups 15 Burpees 10 Ring pull ups [...]

Posted by: Luke

CrossFit Scottsdale always has open arms for participants who want to drop in for a tour and/or class. Please check out our class times and come on by. On Tuesday Chantel, a fellow crossfitter from San Diego dropped in for a class. She never misses her crossfit workout, even if shes out of town. We put [...]