Boys will be Boys…

Warm up
10 min jump rope
Singles
Side to side
Front to back
High knees
Left foot
Right foot
Single
Crossover
Double
Single as many as you can in 1 min

Skill
Deadlift

W.O.D
5 Pull ups
10 Box jumps
15 Deadlifts

As many rounds as possible in 20 minutes

"Mighty Maxwell"

10,9,8,7,6,5,4,3,2,1
Overhead Squat
Sumo Deadlift High Pull
Push Press

This is one of my favorite videos from the Old School days. Max and I in the back parking lot. Anytime… Anyplace… Anyway… Get some… As fast and as hard as you possibly can…

CrossFit Scottsdale Powered by Kayyem Fitness

CrossFit Scottsdale Powered by Kayyem Fitness: A family owned business. A CrossFit Affiliate since March 2008. Training CrossFit since 2008. Founded and Programmed by a Fitness Professional since 1999. CrossFit Business of the Year in 2009. Voted Best of Phoenix in 2009. Industry Leaders and Innovators.

Professional Coaches/Trainers/Nutritionist/Staff/Business/Environment/Ethics

Professional Training and Coaching
Experience Matters
Committed to Excellence

Our gym is NOT open to the public.

There is no swing by and “check it out” time, unless you are traveling and belong to another affiliate and want to train. There is a lot of information about us on our blog, on our facebook fan page and throughout our website. Spend some time with it so that you are familiar with what we do. If you’re not ready for this type of commitment, stay connected…one day you will be. If you would like to come learn more about us, call us and/or send us an email and make an appointment to go through your complimentary introductory session with a Coach. Come prepared to work out. Please do not call and ask about price. We don’t compete on price; we compete on quality, service, skilled professional coaching, our commitment to our community, training and results.

There are plenty of places out there A LOT cheaper. You get what you pay for. If you are looking for value and our commitment to helping you achieve your goals, then you are in the right place.

Motivated People Only.

(Thank you HyperfitUSA.com)

Spring Training

The most beautiful day of the year today and what a better way to enjoy it than with friends and teamates that “Go to WAR” together in class. The game was played at Scottsdale Stadium where the San Francisco Giants played the hometown Arizona Diamondbacks. The game sold out and there was not an empty seat in the house. Thanks to everyone who came out and ROCKED the CrossFit Scottsdale gear. Here are a few pix from today’s game. Spring Training. Thanks to Mike “6” for hooking up the Team at his bar in downtown Tempe at Whip Lounge. For those of you who went to battle this morning with  “Nancy” here are some more photos.

"Thrust"

Warm Up: Joint Mobility-Get Loose

Strength: Thrusters 3X3X3X3X3

WOD:
1 minute at each station, 15 seconds rest to transition between, 2 rounds
Tire Filp-jump in and out
Wall Balls
Sprint 100 meters
Ring Dips
Plank hold

A Mohawk, Burpees and CrossFit all on T.V.

Here are some No Equipment Necessary CrossFit workouts that you can do at home:

1. Run 1/2 mile, 50 air squats - 3 rounds
2. 10 push-ups, 10 sit ups, 10 squats - 10 rounds.
3. 200 air squats for time.
4. Run 200 meters, 10 squats, and 10 push ups- 5 rounds.
5. Sprint 200 meters and do 25 push ups- 3 rounds.
6. Tabata squats and tabata pushups. (20 seconds of work followed by 10 seconds of rest, 8X)
7. 5 push ups 5 squats 5 sit ups, 20 rounds.
8. Invisible Fran…21-15-9 reps of air squats and push ups for time.
9. 100 Burpees for time
10. 3 vertical jumps 3 squats 3 long jumps - 5 rounds.

CrossFit Scottsdale Yoga class added…See you tonight at 6pm

Katie and Kanon
At the beginning of many yoga classes students are asked to set an intention for their practice for that day. The intention can be anything from staying focused on what is occurring on one’s mat instead of worrying about all the things going on off the mat out in the world. It could be trying to use that day’s practice to work towards a greater degree of linking movement with breath. Or an intention can be as simple as to try to smile throughout the entirety of the practice despite the challenge of the poses. This act of setting an intention is what many believe separates yoga from pure exercise.

CrossFit also utilizes intentions to separate itself from traditional exercise. Every WOD has its own intention whether it be a chipper for time, a Tabbatta for reps, or lift for max weight. In CrossFit as in yoga we are always working to achieve beyond just physical results. You have an outlet in which to strive for something more while being held accountable. Our CrossFit Scottsdale community provides an amazing opportunity for supportive accountability. I encourage you all to share your goals and intentions both physical and personal with your fellow Scottsdale CrossFitters and coaches. You will find a unique support network no matter what the goal may be. It could be to survive Army bootcamp, to do your first unassisted pull-up, to open your own business, to lose weight, to be a more patient parent or to run a marathon. At CrossFit Scottsdale you receive so much more than just the push to achieve physical results.

When I began coaching the CrossFit Scottsdale yoga class my intent was to share my passion for yoga with the CrossFit Scottsdale community in the hope that I could contribute to building more well rounded athletes. I am very excited about adding a second weekly CrossFit Scottsdale yoga class Wednesday nights at 6pm. I am thrilled by the opportunity to take my intention further. I am excited to reach new students and take other students to a new level. This class is open to new students and all levels. Thank you CrossFit Scottsdale for supporting my intention. See you tonight in class. Coach Katie

Sleep and Performance

As a CrossFit athlete and coach, performance is important to me. While we cannot control the WODs that Coach Luke posts, we can control how prepared we are mentally and physically for the challenge in front of us. A big part of this preparation is rest and recovery. I have noticed recently that an increased work load both at work and at the gym have led to less sleep over the past few weeks, something I’m sure many of you can relate to.

I found a great article that discusses the importance of sleep and provides a few strategies for improved (sleep) performance. The author quotes 2 studies that that suggest that inadequate sleep has a negative impact on cognitive functioning, mood, and reaction time and the residual effects of chronic sleep loss are not made-up with a good night of “extra” sleep. The author then provides the following suggestions:

1) Allow for pre-sleep readiness.
2) Be consistent with your sleep patterns.
3) Clear your mind.

The full article can be found here.
Sleep and Performance

Sweet Dreams!
BK

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