How fit are you? Part I

Test 1: Bench Press 1 rep followed by max set of Pull-ups
 

Performance:
Ramp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups. Any grip is allowed on the pull-ups as long as the range of motion is complete – all the way up and down.


Scoring:

Multiply the bench press load in pounds by the number of pull-ups completed.

 


Workout:
3x rounds
 
 

 

Character:
This tests the upper body for both absolute and relative strength and stamina.

Team CrossFit Scottsdale

In just one year since our very 1st CrossFit competition @ CrossFit Fury our athletic program has gotten bigger, faster and stronger. We have studied the game and learned from our mistakes. We have packed the holes in our armor with “Concrete & Steel”. Practiced the skills we were missing and experienced the thrill of the sport of CrossFit. So who’s next? If you ever left class with a rush in your body like you could take on King Kong then our competition team is calling your name. What do you have to loose? Worst case scenario you get in the best shape of your life while kicking some @$$ along the way. Create an experience you haven’t had since college or even high school and build some lifelong relationships.

This Friday September 10th @ 6:30pm. We will be holding our first team meeting of the 2011 season. Our 1st meet will be CrossFit Fury’s 3rd Annual Furious Fundraiser  put on by one of the baddest humans on the planet, CrossFit Games 2010 tenth place finisher and friend of mine Coach Peter Egyed. All proceeds from the event will benifit the family of Phoenix Police Officer Travis Murphy. This all day event will start in the morning with a 5k run which will be open to everyone. Including a kids race. After the run, interested CrossFit athletes will compete in two additional unknown workouts to see who finishes all three events in overall first place.
Please join Team CrossFit Scottsdale in the 5K, WOD or just come down and cheer us on.
CrossFit Scottsdale: where “Firebreathers” are born. Coach Luke Kayyem

Happy Labor Day Now Do "Murph"

Lieutenant Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005

Lt. Michael P. Murphy, fondly referred to by friends and family as “Murph,” was born May 7, 1976 in Smithtown, N.Y. and grew up in the New York City commuter town of Patchogue, N.Y. on Long Island. Murphy attended Penn State University, where he was an exceptional all-around athlete and student, excelling at ice hockey and graduating with honors. In 1998, he graduated with a pair of Bachelor of Arts degrees from Penn State — in political science and psychology.Murphy was commissioned as an ensign in the Navy on Dec. 13, 2000, and began Basic Underwater Demolition/SEAL (BUD/S) training in Coronado, Calif., in January 2001, graduating with Class 236. BUD/S is a six-month training course and the first step to becoming a Navy SEAL.

Upon graduation from BUD/S, he attended the Army Jump School, SEAL Qualification Training and SEAL Delivery Vehicle (SDV) school. Lt. Murphy earned his SEAL Trident and checked on board SDV Team (SDVT) 1 in Pearl Harbor, Hawaii in July of 2002. In October of 2002, he deployed with Foxtrot Platoon to Jordan as the liaison officer for Exercise Early Victor. 

On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire.  This deliberate and heroic act deprived him of cover and made him a target for the enemy.  While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in.  Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, continued to fight.  By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead.  The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.  

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

“Murph”
1 Mile Run (Gamers 10x Muscle ups)
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
(Gamers 10x Muscle ups)

Manual Labor

Warm Up:

Med Ball pass 400 meter run
Wheelbarrow partner walk team relay

WOD: Partner Up
2K row/Burpees
5 min Squat Hold/push ups
5 min Handstand Hold/sit ups

Score is total # reps of burpees, push ups, sit ups

Natalie & Traci ready for a Saturday Partner WOD!

Redemption:

WOD 1 Az/San Diego Sectionals

Deadlift 15x #225/155 
Kettle Bell Swing 21x #75/#55 
400x Meter Run
3x Rounds

9:08 Jeff “Sarge” Brennan
11:44 Brian “BG” Gubernick
12:15 Erica Picard
12:58 Luke Kayyem
15:54 Eileen Schreiber
16:23 Ilana Fisher
20:41 Skip Divelbiss
DNF Jon Kaufman

"Labor Day"

Class Schedule for Monday, September 6th. NO CLASS 6am/6pm.
8am/12pm/4pm CrossFit Scottsdale Kids/5pm ALL LEVELS.
FREE CLASS for all CrossFit Scottsdale students and family.

September 2010

Dear CrossFit Scottsdale,

I am proud to introduce to you, the 1st edition of “Letter from the Editor” A monthly blog dedicated to making you better at everything in your life. As a Coach, Father and Husband the pursuit of happiness is constantly being dangled in front of my eyes and just with in reach. Chasing it is easy. “Dedication, discipline and hustle” Knowing what to do with it once you reach it is challenging. CrossFit enables us in new ways to conquer adversity. Set and crush new goals all while giving us mental and physical strengths we never thought we had.

If you are new to our program listen up, this is your “School of Elite Fitness” and welcome to the CFS family. “We are here for you, now that you have taken the 1st step, we will take the rest of them with you”. For those of you who know how to kip, handstand and have a Level 1 band… Now what? Now you take your foot off the clutch and hit it harder than ever. Practice and sharpen your skills, do your homework (squat holds/foam rolls) and start thinking about what you need in your toolbox to be RX.

All my “Gamers”we unofficially have 6x months left until sectionals. Are you hitting all 3x components of CrossFit, daily? Olympic lifting, Gymnastics and Metabolic Conditioning? Are you eating clean, every meal, every day? Are you, taking your fish oil and pushing yourself harder than the previous day?  If your not I guarantee you the 5,657 competitors from this year are.

For everyone else… Why are you here? Do you have goals? How can we help you suceed? In this program, at home, or  in your office. Results are not guaranteed here, they are earned. So become proactive, take control of your life and earn the right to be called a superhero, by your kids and your Coach.

  “DO THE IMPOSSIBLE EVERY DAY”
Coach Luke D. Kayyem

III

The Level 3 Test at CrossFit Scottsdale- “The Mental Game”

Adjectives to describe the test; Miserable, Long, Difficult, and the “Unknown.”
By: Jeff “Sarge” Brennan

I started at CrossFit Scottsdale in October of 2009 for the purpose of testing for the SWAT team and getting in better shape.  In my line of work I don’t have the opportunity to stretch out before a foot pursuit followed by a fight (possibly for my life).  Train hard, fight easy…

My strengths are:  mental toughness, heart, and the desire to win.  I don’t want to be second to anyone and I don’t give a shit if you have more training than me.  There are plenty of people who have better genetics, and/ or Olympic technique…but when its “gut check” time I have the mindset to keep pushing and getting stronger.  I thrive off of other competitors getting weaker during a WOD…it makes me stronger to see people break.  The more I CrossFit the more I realize how much of a “mental game” it is.

Improvise, Adapt, and overcome.

Be prepared for anything and everything.  The Level 3 test encompasses heavy weight and Olympic technique with little to no rest. With the Level 3 test you don’t have the opportunity to know what you are going to do next until you’re 98% done with that prescribed exercise. 

So how do we look at this test and see whether or not an individual passed?  Do we do it by a total number of reps, or mere “respectable” completion?  

One thing that I completely agree on is keeping the test a secret until you have to absolutely come out and tell everyone because so many people have taken the test.  The idea/ philosophy behind the Level 3 test is not being “prepared” or warmed up.  There is no “WOD” management, just raw output.  Challenge yourself as a human and see what you’re capable of 

Congratulations Jeff “Sarge” Brennan on passing the CrossFit Scottsdale Level III Test

 

Kids on the Rings

Body awareness?  How much do you have?  No, I don’t mean what you look like in the mirror.  Body awareness is how well you can feel your body move and how you understand the movements your body makes.  Think about your squat…are you going deep enough?  How do you know?  Can you feel it or do you need to look in the mirror?  Our body awarness changes with new movements and skills but always increases with practice.  For our kids, their bodies are constantly changing and are fairly new to them so body awareness is a constant challenge.  Gymnastics is an integral part in the training of CrossFitters and requires not only body awarenss but total body control as well.  Gaining good awarness and control of your body is critical in our development for proper movements throughout our lives and truly gaining confidence knowing that you can do anything!Today our CrossFit Scottsdale Kids get introduced to the rings to challenge their awareness and control of their body.

CrossFit Scottsdale Kids WOD

Warm Up:
L-sit Hold/Shuttle Run
Knees Up/Shuttle Run
4X

Skill: Getting on the rings

WOD: AMRAP in 10 minutes
30 single jump ropes
10 second ring hold or 10 attempts
10 bench dips
5 push ups

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