5x min squat hold
Tripod handstand push ups
10x Thrusters #95/65
10x Push ups (Rings/Paralette/Games)
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
Strength in Kids…
Strength can come in many forms. You can see it when you need to use it such as lifting, pushing or pulling any object. You can also see it in the form of confidence when faced with challenges. CrossFit Scottsdale Kids works on building strength in all areas. We do body weight movements to work on correct form, increase strength and neurological development. As movements get perfected and kids get older we start using small weights to continue that progress. The movements are changed everyday so that our kids are also challenged to try new things. As they take on these challenges and succeed their confidence grows and their mental strength is also increased. Our CrossFit Scottsdale Kids Little Heroes (ages 3-5), Young Heroes (ages 5-12) and Heroes (ages 11-17) are becoming heroes everyday as they build both physical and mental strength.
Warm Up: Rowing & Sprints
Focus: Sumo Deadlift High Pull
WOD (Workout of the Day):
5 Box Jumps
10 Sumo Deadlift High Pulls
20 Jumping Jacks
Today’s Game: Build and move a fort
Shoulder movement/band work
Baseline re-test (backwards if your repeating)
Knees to elbows/Push ups
Pull ups/Air squats
Sit ups/Barbell only OH Squats
Welcome to the official blog of our new 5am Wednesday class “Concrete and Steel”. This is not a runners class, this is not a lifters class but you will do both.
“C & S Baseline”
I. 800x meter run
2x min rest
800x meter run
2x min rest
800x meter run
2x min rest
800x meter run
II. 90x seconds to get max # over your head
“Show up, Don’t Quit” is our mantra at CrossFit Scottsdale but there is a difference between SHOWING UP to do the WOD and giving YOUR BEST in the WOD.
There are those WODs that you know you couldv’e done better in. You could have pushed harder, run faster or got that last rep in. So what stopped you? Why didn’t you give your best? There are no limits except the ones we create for ourselves. Don’t get me wrong, showing up is certainly going to get you results but just think about what you could do if you truly gave your best. Put the blindfold on, don’t look at the clock, don’t look around you, push with your heart and ignore your body telling you to stop, give 110% of everything you’ve got and then take the blindfold off and see where you end up. I promise you will amaze yourself!
So I challenge you…don’t just show up to class, GIVE IT YOUR BEST!
Hip Flexion (Go fishing)
50x backsquat (every re-rack, dump or miss run 200x meters) you pick the # 225/135 185/95 135/65 95/45
As I left Flagstaff this afternoon I realized a few things. One we all need change, it defines us, makes us grow and sometimes work harder than we ever have before. Two, sometimes we need to step back before we can move forward. The 65 degree weather was amazing and definitely was a change and the CrossFit Movement/Mobility/Maintenance certification had me stepping back from 3.2.1. GO and moving forward with examining human movement. More importantly your’s. The students at CrossFit Scottsdale. Questions we all need to ask ourselves. At what point is your body failing you? When will Jeff Zuhl’s knee stop firing on a box jump? How long can Tia run for before her back starts to hurt and why can Sean not fully extend his arms over his head? But first we have to find out where the culpuret lies and I’ll give you a hint it’s not the knee, back or shoulders. We need to sytamatically fix these issues ourselves layoff the I.B Profin and change the face of Physical Therapy starting with you. In order to Maxamize Optimum Performance your training, nutrition and hydration must be at the highest levels.
Of the 10x General Physical Skills Flexibility is the only one that will effect strength, power, endurance, balance, endurance , accuracy, coordination, speed and agility. So why do we struggle with this area so much? Because it’s not Sexy. Touching your toes for time is not on the leader board and Jon Kaufman does not hold the record for happy baby pose. However when he learns to retrain his body by stepping back stretching 5x minutes a day, using the foam roller before and after every class and working the issue from all angles he will be able to overhead squat his bodyweight 10x. We all will P.R everything and do it pain free. It’s not going to be easy, it’s going to hurt and you’re not going to like it, but it will work. We will be teaching all week long on your new self defense plan. “Every class this week will start with 10x minutes of foam rolling and dynamic stretching”.
10x min foam roller
Active flexibility/Hip capsule/Shoulder band
30x Clean & Jerks 135/95