August Featured Product – Laughing Giraffe Organics

I Know. I get it. You are hungry and you want a snack. You have been working so hard at being good, but you just want something sweet. You are thinking…”Maybe I’ll have just one cookie. Nobody will know and it is just a small cheat.” Well everyone, those internal battles that you have with yourself are over. CrossFit Scottsdale is now proud to offer Laughing Giraffe Organics, the no cheat sweet. Their line of granola and snakaroons are not only raw, vegan, and gluten free, but they taste great too! Whether you miss your cereal in the morning, need a quick snack, or you want to satisfy your sweet tooth, with four great flavors, you now have some tasty options. Even our nutrition coach can’t complain about this healthy alternative. To make it even better, every time you open a bag of this delicious snack you will not only be supporting a local business but also a fellow CrossFit Scottsdale student. So go ahead, grab a bag, and be guilt free when you enjoy!!

Those Pesky Pesticides

In our quest to eat healthy we eat more vegetables and fruits, but what happens if those fruits and veggies have more chemicals on them than all of the processed stuff we are trying to avoid?

Buying Certified Organic fruits and vegetables will minimize your exposure to pesticides as the USDA prohibits the use of pesticides on certified organic foods.  As much as all of us would like to buy everything organic sometimes that’s just not in the cards.  Now the coach in me would tell you that this is an investment in your health and even though it may cost more in the short term it will certainly pay off in the long run.  Not only will you feel better on a day to day basis once you have eliminated the chemicals but it will set you up to be optimally healthy.

Now the realist in me would give you this link to “The new Dirty Dozen: 12 foods to eat organic and avoid pesticide residue to guide you to the right foods to buy to minimize your pesticide exposure” if you are not buying organic.  Either way shop wisely and make sure you know what you are putting in your body.

Coach Tiffany

"My Butt is Big"

Warm
5x Point Hip Stretch
Up/Down Dog-Superman

“My Butt is Big”

1000x row
50x “Games” push ups (hand off the ground on the bottom)
200x run (out the front door to the right)
50x pull ups
200x run
50x walking lunges
200x meter run
50x pull ups
200x run
50x “Games’ push ups
200x run
25x deadlifts @ 225/135

CrossFit Olympic Weightlifting Certification

It is with great pleasure and excitement we announce our 1st CrossFit Specialty certification at CFS. Spend two full days with CrossFit Olympic Lifting Legend and Coach Mike Burgener, studying and practicing the Olympic lifts. The snatch and clean and jerk. Bring speed, power, coordination, agility, accuracy and balance to your strength training. This cert has only been available  for Level I certified Coaches before now. Mike is a friend of Coach Luke’s and has family here in Scottsdale. There is only 15x spots left and the Coaching staff is taking 4x of those so register now at

CrossFit Olympic Lifting Certification

 
Schedule:
November 6, Saturday: all day snatch instruction

  • 0900: Introductions
  • 0930: Snatch instruction
    1. Burgener warm up
    2. Snatch skill transfer exercises
    3. Snatch from high hang
  • 1200: Lunch
  • 1300: Barbell snatch instruction
    1. Snatch from mid thigh
    2. Snatch from below knee
    3. Snatch from floor
  • 1600: Secure

November 7th, Sunday:

  • 0900: Review
  • 0930: Front squat instruction and practice
  • 1000: Learning the clean and practice
  • 1200: Lunch
  • 1300: Learning the jerk:
    1. Skill transfer exercises
    2. Footwork
  • 1400: Putting the clean and jerk together
  • 1500: Workout:
  • 1600: Secure

Mike Burgener, owner of Mike’s Gym (a CrossFit affiliate and USAW Regional Training Center), is a USAW Senior International Coach, former junior World team (1996-2004) and senior World team coach (2005), and strength and conditioning coach at Rancho Buena Vista High School in Vista, Calif.

"G.I Snatch"

Warm Up
“The Official Burgener Warm-Up”
Down and Up 1.2.3
Elbows High & Outside 4.5.6
Muscle Snatch 7.8.9
Snatch Land 10.11.12 {2″, 4″, 6″)
Snatch Drop 13.14.15

Strength
Snatch Balnace
5,3,1

Skill
Hang Squat Snatch

WOD
7x Hang Squat Snatch #75/#45
7x Burpee Pull Ups

"Hell-en"

“Hell-en”
From the 2010 CrossFit Game’s WOD II
 
1200m Run
63 K-Bell Swings (55/35#)
36 Pull Ups
800m Run
42 K-Bell Swings
24 Pull Ups
400m Run
21 K-Bell Swings
12 Pull Ups

*40 minute time cap.
or
Helen
3 rounds for time of:
400m Run
21 K-Bell Swings
12 Pull Ups
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