Game Day-CrossFit Scottsdale Kids Style

CrossFit Kids provides more than just a workout, it builds teamwork, responsibility, accountability, sportsmanship and much more. Most of our CrossFit Kids classes end with a game.  We have fun but it is also an integral part in the education that CrossFit Kids provides.  Games require rules to be followed which builds listening skills, tasks to be completed which builds responsibility,  and someone must win or lose and we always encourage and build healthy competative spirit and good sportsmanship.  CrossFit give such a broad spectrum of exercises and movements that some we are good at right off the bat and others take months to learn.  The attitude that I working on being good at something permeates every class and seeing others perform these movements helps us set goals for ourselves.  Today is dedicated to the game and all it offers our CrossFit Kids. 

CrossFit Scottsdale Kids sharing and eating "Paleo" style

"Nate"

Warm Up:

3 Laps in Back lot –Sprint long legs & jog short legs

100 Push Ups/100 Sit Ups

 Skill: Muscle Up/Handstand Push Up

 WOD: “Nate”

>20 Minute AMRAP

2x Muscle Ups

4x Handstand Push Up

8x KB Swing #75/#55

Chief Petty Officer Nate Hardy was killed Sunday, February 4th 2008 during combat operations in Iraq. He is survived by his wife Mindi, and infant son Parker.

Rx Challenge Finals

So 10 athletes set out to find how they stack up against the competition both within our school and the entire CrossFit community by competing in CrossFit Scottsdale’s 1st Rx Challenge.  The Unknown and Unknowable were the themes throughout the 3 week challenge.  Week 1, two “Girl” WODs, “Elizabeth” followed by “Annie”.  WOD 2 wasn’t announced until everyone had finished WOD one and I know those double unders felt totally different after the squat cleans and ring dips.  Week 2, CrossFit Games style with 2 brand new WODs and a little head to head action.  Think shoulders to overhead ladder.  Week 3, back to CrossFit “Girl” and Leaderboard WODs with a surprise floater.  All althetes pushed themselves to new heights whether it was wining their heat, getting on the top of the leaderboard or setting their own new PR.  Everyone went away winning and knowing exactly where their strengths and weaknesses during competition lie.  Congratulations to all of you and continue to live life Rx’d!

Here are the final results:

WOD 1 “Jackie”
1000 Meter Row
50 Thrusters
30 Pull Ups

Brian G 5:50
Derek 6:15
Luke 6:18
Carl 6:50
Ted 7:00
Branson 8:25
Mo 8:35
Skip 8:44
Mel 9:05
Maria 10:27

Floater: Exactly 2 minutes rest after “Jackie”, max effort Overhead Squats 95#/65#. Total reps done unbroken is the # of seconds taken off your “Jackie” time.

WOD 2 “Helen”
400 meter run
21 Kettle Bell Swings 55#/35#
12 Pull Ups

Derek 8:58
Mel 9:16
Ted 9:43
Brian G. 9:59
Luke 10:18
Skip 10 :39
Carl 11:06
Maria 12:01
Mo 12:20
Branson 12:30

Final Standings
Derek 13
Brian G.  20
Luke 21
Mel 23
Carl 27
Mo 31
Ted 36
Maria 43
Skip 43
Branson 51

"Filthy Fifty"

Warm Up: 400 meter run

4 rounds of
100 Single Jump Ropes
Max Effort Plank Hold

WOD: “Filthy Fifty”
50 Box Jumps 24″/20″
50 Jumping Pull Ups
50 Kettle Bell Swings 35#/25#
50 Walking Lunges
50 Knees to Bows
50 Push Press 45#/35#
50 Back Extentions
50 Wall Ball 20#/14#
50 Burpees
50 Double Unders
For Time

Compare to Aug 25 2009

Vita Coco Coconut Water – A New Way to Hydrate at CrossFit Scottsdale

Vita Coco is an all-natural, super-hydrating, fat-free, cholesterol-free, nutrient-packed, potassium-stacked, mega-electrolyte coconut super water! In three great flavors this refreshing beverage is sure to satisfy you after even the toughest WOD. This “functional beverage” comes in 100% coconut flavor, peach & mango flavor, and pineapple flavor, and it is as natural as natural gets. Try one today and get hydrated!

Rx Challenge Week 2…

Take 10 Firebreathers, 4 WODs, and a little thing called competition and you get the Rx Challenge Week2! Here are the WODs and the standings going into the finals on Saturday at 8am.  Winner will be announced on Saturday and take home the Rx Challenge Trophy.

WOD 1

Shoulders to Overhead 95#/65#
Challengers face head to head with a partner starting with the bar in the rack position.  Judge calls “1” partner one does one rep, the other partner does 1 rep right after partner one is done.  After all participants have finished their one rep the judge calls “2”.  Partner one does 2 reps, partner two does 2 reps right after partner one finishes.  After all participants have finished, the judge calls “3”.  That continues until the rep cannot be completed and the bar comes out of the rack position.  BAR MUST REST IN THE RACK POSITION AND YOU MAY NOT PUT THE BAR DOWN.  Count total reps.

Mel 55
Carl 55
Mo 45
Derek 45
Luke 36
Brian G. 36
Ted 34
Maria 28
Branson 22
Skip 14

WOD 2
2 Rounds For Time
25 Calorie Row
20 Pull Ups C2B/Chin to bar
400 meter run with a 25#/15# plate
20 Push Ups games style

Brian G. 10:57
Luke 11:11
Derek 11:20
Mel 11:57
Carl 11:57
Mo 13:01
Ted 13:10
Skip 14:27
Maria 14:50
Branson 17:38

Rx Challenge Standings after Week 2
*Note that the women are ranked with the men as everything is Rx and already scaled appropriately

Derek 10
Mel 12
Luke 14
Brian G. 14
Carl 16
Mo 16
Maria 25
Ted 28
Skip 29
Branson 34

 

Rogue Ultra Speed Ropes – BACK BY POPULAR DEMAND!

If you are struggling with your double unders or just looking to improve your “Annie” time you have got to try these ropes.   These ultra-durable and lightweight jump ropes will make jumping rope easy and fun.   They are easy to adjust and lightning fast helping you achieve that elusive double under and improving any jump rope CrossFit WOD. Grab one today and start marking down those PR’s.

 

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


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