Athlete Of the Month

From a skinny kid to a solid stud. We honor Paul Zetah this month for his attributes as a student in the classroom at CrossFit Scottsdale and for how far he has come the last few years outside the gym.
Headed down the same road alot of us found ourselves drinking and partying his dad Roger had a man to man talk with him and now 3 years later he is the healthiest he has ever been in his life.
Dedicating his life to himself and his family Paul has climbed the ranks from Level I to Level II and will definitely be apart of our Level III exam. Congratulations Paul it is a pleasure pushing you to your limits.

Coach Luke Kayyem


CrossFit Kids Teamwork

Teamwork is an integral part of life and the only way some of us get through a WOD. With the support and comraderie of your fellow crossfitters and teammates you can push yourself harder and perform better.  For our CrossFit Scottsdale Kids, they get introduced to teamwork at an early age.  Not only do they learn to work together but they learn to cheer eachother on and support their teamates too.  Nothing makes me smile more than when our heroes are giving “hi fives”!

Peyton and Kanon after the Water Day WOD

Today’s CrossFit Scottsdale Kids WOD
Warm Up: Get on the Leaderboard!

Skill: Med Ball Clean

WOD:  5 Med Ball Clean
10 Ball Slams
5 Rounds

Game: Monkey in the Middle

Strength & Conditioning III

Warm up
400x meter lunge

Strength
Max effort pull up 3> minutes

Skill
Snatch progression
Shrug
Shrug + pull
Muscle snatch
Behind neck press
Behind neck push press
Pressing snatch balance
Heaving snatch balance
Drop “snatch balance”
Hang snatch

WOD *From the 2010 San Diego/Arizona Sectionals
7x Power snatches #95/65
21x Double unders
7x Rounds

Luke Kayyem 7:14
Jeff Brennan 7:40
Erica Picard 9:03
Ilana Fisher 10:17
Brian Gubernick 11:11
Eileen Schreiber 13:51
Skip Divelbiss 14:07

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"Concrete & Steel" 5am Wednesday

Warm
2x mile run

WOD
“Air Force”

20x Thrusters
20x Sumo-high pulls
20x Push Jerks
20x Overhead squats
20x Front squats #95/65

~For every minute on the minute you have to perform 4 burpees. 1x suicide shuffle 20x yards and back.

"Hell Week"

It’s my Birthday and I’ll cry if you make me? For my “21st” Birthday I partied in Vegas till 4 in the morning. When I turned “26” I celebrated by opening a Night Club and at “30” I celebrated by the Grand Opening of CrossFit Scottsdale. So what does the owner and Coach of a CrossFit want this year? “Hell Week” 5x days of the hardest most physically and mentally challenging training on the planet. SEAL FIT is an integral and functional Mind-Body-Spirit training program developed by former Navy SEAL, competetive athlete and martial artist Mark Divine.  Combining training of the mind, body and spirit in the warrior athlete tradition, SEAL FIT is a full-spectrum functional fitness, mental toughness and self awareness training program.

SEAL FIT is popular with CrossFit and competetive athletes, special ops candidates and any professional who seeks to develop serious mental toughness and fortitude, and learn to operate at peak capacity for long periods of time.  SEAL FIT emphasizes Strength, Stamina, Work Capacity, Endurance and Durability development.  Our primary tools are CrossFit, SEAL-inspired Team and Mental Toughness Training, Austere Tools, Hybrid Programming and the Environment. Here is an example of Seal Fit programming. We will be starting a “Hell Week” style training program in October. 2x workouts a day for 5x days. Participants who accomplish and achieve this honor will be recognized on the Warrior wall of fame and have a limited edition “Hell week” CrossFit Scottsdale t-shirt.

Warm Up:
  Run 2 miles at a moderate pace.  Max rep kipping pull-ups, or minimum of 40.

Strength:  Work to 1RM Push Jerk

Stamina:  5 Rounds, not timed:  3 x PJ @ 90% 1 RM, 10 x KTE, Buddy Carry 50 M

Work Capacity:  Tabada That -
2 times through of::
  • 8 rounds of (:20) seconds max effort (:10) seconds rest of:
  • Row, Air Squat, Pull-up, Push-up, Sit-up
  • Rest 3 minutes

Durability:  50x GHD situps. 50x GHD back extension. Stretch.

Strength & Conditioning Part II

Warm
Row 1000x meters
50x sit ups
50x jumping pull ups

Skill
GHD sit up

Strength
Shoulder Press
5,5,5,5,5 (50x jumping jacks after every set)

Partner Wod
Med ball slam/burpee back roll 30x
Mountain climber 30x/plank hold
Squat toss 30x
2x ROUNDS

CrossFit Scottsdale Kids have F.U.N

We had a blast at Saturday’s CrossFit Scottsdale Kids Water WOD! What is great is that we have a blast at every CrossFit Scottsdale Kids class. CrossFit is FUN! Life should be FUN, and CrossFit makes you better at life! Enjoying and associating exercising with fun makes all the difference in what kind of lifestyle we adopt.  Are your kids going to be in front of the T.V.on the couch  in their free time or are they going to be out and about seizing whatever opportunity they find to be active and challenged? We are learning functional movements and building skills that are broad, general and inclusive so that you can play any sport, be more alert in school, be healthier and you can do anything that life throws at you. We are building the foundation for our kids to do the impossible! More importantly we are building a lifestyle where exercising is our play time.   Now that is FUN!

Today’s WOD

Warm Up: 10 Push Ups
Sprint
10 Squats
6 Rounds

Skill: Push Press

WOD: “Little Danny”
10 Minute AMRAP
15 Box Jumps
10 Push Press
15 Pull Ups

Congratualtions to all the CrossFit Scottsdale Kids!  You are all SUPERHEROES!

"Strength & Conditioning" Part I

CrossFit is first and formost  a “Strength and Conditioning” program. With equal parts bieng emphasized on both. The challenge to us as athletes is how much time to spend on each without taking away from the other. “Strong people are harder to kill”Coach Rippetoe once said. I do agree but “Fast people are harder to catch”Coach Kayyem. This week we will integrate a piece of strength training behind each conditioning WOD we perform. Squat, press, deadlift, clean/jerk and pull up. For those of you who are level I students and enrolled in “Strength class” and the after school program use the 5/3/1 principal. After each warm up session we will also get comfortable  on the GHD starting small 5-15x reps and working on proper technique and safety. *See video below.

Warm
400x Run
50x Wall ball’s
50x Push ups

Strength
Back Squat
3,3,3,3,3

Skill
G.H.D (glut, hamstring developer)

WOD

400x run
30x burpees
10x shoulder to overhead #165/95

Forging Elite Fitness 2 Years Later….

On Saturday evening we celebrated with our friends and family 2 years of CrossFit Scottsdale. It seems like just yesterday when we moved in to our current location, one year later we are stronger and more focused than ever. Thank you to Scottsdale Mayor Jim Lane, The North Scottsdale Chamber of Commerce, Calisto Bistro, Cruz Tequilla, lululemon athletica our students, friends, ambassadors, CrossFit Scottsdale Connections members, local business’ and community members that attended our Anniversary Party and Celebration. It was a fun time and a huge success. Through the raffle, we raised close to $300 for Arizona Baseball Charities (6 kids now have equipment to play Little League this season). We also took a few minutes to recognize our students and community. Here is a recap of the awards given:

CrossFit Scottsdale Team Awards (voted on by the student body):
Best Attitude: Hallie Flood
Best Teammate: Dwight Peck
Best Dressed: Erica Picard
Best Undressed:  Ted Sweeney
Best Burpee: Ilana Fisher
Best Pull-up: Melissa Einbinder
Most Burpee Penalty: Marguerite Robinson
Best Smile: Tia Wise
Best School Spirit: Bob Hisle
Best Form: Nick Rini
Most Intensity: Matt Blanton
Best Legs: Jill Haaser
Sweatiest: Paul Zetah

CrossFit Scottsdale Super Hero Awards (CrossFit Kids):
Zachary Schawelson
Amanda Weber
Paxton Tatum
Laura Weiner
Rachel Weiner
Kanon Kayyem 
Hanna Vange

Coaches Awards:
Show Up Don’t Quit: Jeff Zuhl
Most Improved: Alison Nocks
Student of the Year 2010: Myrna Atha
Most Dedicated: Marc Lutz
Spirit of CrossFit Scottsdale: Don Wong
Most Determined: Dani Moudry
CrossFit Scottsdale Old School: Richard Shields

Students training at the gym for a year or longer. If you weren’t at the party, see a Coach next time you’re in.

Myrna Atha
Brett Bartlett
Stephanie Binch
Matt Blanton
Reed Connally
Skip Divelbiss
Liz Farnlof
Mike Gillis
Natalie Gillis
Bill Gold
Tom Gorman
Brian Gubernick
Bob Hisle
Katie Hunt
Kristen Johnson
Shannon Johnson
Jon Kaufman
Reem Kidess
Raj Kukunoor
Tracey Latham
Marc Lutz
Dani Moudry
Betsy Nagy
Alison Nocks
Erica Picard
Tom Rietz
Marguerite Robinson
Zachary Schawelson
Richard Shields
Chris Tousley
Devra Tousley
David Tousley
Tina Vange
Mark Verhamme
Erin Wellendorf
Mike Wellendorf
Sean Whiteman
Tia Wise
Don Wong
Jeff Zuhl

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