CrossFit Scottsdale Clothing Exchange

So while some of you are in Vegas, Havasu or just hanging by the pool enjoying the Memorial Day weekend  I am cleaning out my closet for the CrossFit Scottsdale clothing exchange!  I am so excited get rid of  the multiple sizes of clothes that I have as I have kept them on hand “just in case”.  That cycle of going up and down in sizes and weight has stopped and I am not going back.   

I know that many of you are in the same situation.  You hold onto clothes just in case and then it’s no big deal if you go up 10lbs because you’ve got another size in your closet.  Clothes that you are comfortable in.   CrossFit Scottsdale has changed me in more than size and shape.  It has taught me to not settle for comfortable and always strive to be better at everything I do.  So today is the day.  Today I am making a statement by cleaning out my closet.  I am never turning back.  There will not be a “just in case”. 

The end of the Paleo Challenge is the perfect time to pack up the clothes that don’t fit you and bring them into the gym.  So many of you have made amazing transformations and a lot of you would appreciate not having to buy all new clothes.  On Saturday June 12th at 11:30am you will have the opportunity to exchange clothes with your fellow CrossFit Scottsdale students.  Whatever is leftover we will donate to charity. Make room in your closet, get some new clothes and donate to charity, what a way to spend a Saturday. 

~Coach Tiffany

There is no "I" in TEAM!

Today was a great team WOD.  7 teams of 4 took on the Southeast Regional Affiliate Team WOD #4 today at CrossFit Scottsdale.  

120 Front Squats 95#/65#
200 Meter Farmer’s Walk 55#/35#
200 Meter Run
120 Push Press 95#/65#
200 Meter Farmer’s Walk 55#/35#
200 Meter Run
120 Deadlifts 135#/95#
200 Meter Farmer’s Walk 55#/35#
200 Meter Run

Only 2 people can be working at a time and each exercise must be complete by all before moving onto the next.

Great job today CrossFit Scottsdale!  You all cheered, coached and pushed each other through a great WOD to kick the weekend of right!

2nd Annual CrossFit Scottsdale Jump Rope A Thon

CrossFit Scottsdale is holding the 2nd Annual Jump Rope-a-Thon during every class Monday June 28th and Tuesday June 29th.
Come to class prepared to Jump Rope for a great cause. All classes on 6/28 and 6/29 are free if you participate. 100% of the proceeds raised will go to Arizona Baseball Charities so that all kids that play Little League in the state of Arizona can have new and safe equipment to play with. Some kids are sharing one set of catchers equipment for an entire league, we want to change that. Participants can come to any of the classes on either day and see how many jumps they can complete in 45 minutes. Jump until you are tired, rest and jump some more. This event is open to all ages and fitness levels, so bring your friends and family and raise money by a flat donation or in the amounts of $0.01, $0.05, $0.10, and $0.25 cents per jump! Pledge forms are available for pick up at the gym or can be emailed to you, just send us a note and let us know that you need one. 1 month of free unlimited CrossFit Scottsdale training will be given to the top fundraiser and top jumper…. the top fundraiser will also receive a signed Mickey Mantle Baseball. 

MidWestern Sectional WOD 1

Warm-Up: Burgener Clean Warm-up

WOD: “THE AIR FORCE WOD”

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

WHIP IT

Warm-up:
500m row
Burgener Clean Warm-up (w/ med ball)

Skill:
Med Ball Clean

WOD:
3 Rounds (21, 15, 9 rep count)
Burpee
400m run
1 arm KB snatch*

*Walk 15m with KB overhead before switching arms

The Results Are In….

The Spring Paleo Challenge was a huge success!  50 CrossFit Scottsdale students underwent the task of eating meats, veggies, nuts and seeds, some fruit, little starch and NO Sugar, and came out looking better, feeling better and performing better.  It was LIFE CHANGING to say the least.  This Paleo challenge was based on collecting points, improvement in performance on the WOD “Cindy” and improvement on measurements of body fat, inches and weight.

So here they are…WINNERS OF THE PALEO CHALLENGE:

The Ladies:
First Place:  Hallie F.
Second Place: Alison N.
Third Place: Stephanie B.

The Guys:
First Place: Bob H.
Second Place: Ryan M.
Third Place: Roger Z.

WOW!!  They rocked it!

Congratulations to everyone who participated.  Ultimately all of you won.  In reading your goals for the challenge and what you accomplished I am so proud of each and everyone of you.  The hardest part of getting and staying healthy is your nutrition.  If you changed even 1 thing about your daily routine from what you learned in this challenge you are better off because of it and that is a win for a longer, healthier life.

"UNBROKEN"

Warm-up:
Burgener Snatch Warm-up

WOD: UNBROKEN
* max effort on each exercise *
1. KB swing (55/35)
2. sit-ups
3. Pull-ups
4. Thrusters (95/65)
5. Handstand Hold
6. Double Unders
7. OH Squat (95/65)
8. Knees to Elbows
9. Hang Clean (135/95)
10. 2 min row for calories

"Randy"

Warm up
5x rounds Strict Pull up/Dips MAX Effort

WOD

“Randy”
75x Power Snatches

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty.

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