The Hopper Challenge!

CHALLENGE YOURSELF WITH THE UNEXPECTED!

We train for the unknown and the unknowable. What better way to test our training than a Hopper Challenge. Here’s how it will work:

We will place 21 different WODs into the “Hopper”. Saturday February 6th we will spin the hopper and select one WOD. From 8-10am we will run heats of the selected WOD. Your goal is to do your best on the WOD selected. We will be scaling the WOD for beginner, intermediate and advanced so all levels are encouraged to participate.

21 days later we will redo the selected WOD. Saturday February 27th from 8-10am will be the “Hopper Challenge” Finals. You will have had 21 days to train crossfit style and see how much you have improved on the surprise WOD.

Prizes will be awarded for most improvement in Male and Female categories as well as fastest time/best score for the beginner, intermediate and advanced categories depending on the WOD selected. Prizes will be a free upgrade to unlimited training for 1 month and for our already unlimited folks you get your choice of some pro-shop merchandise or an extra private skill lesson.

This is the perfect way to test your skills and hit it hard going into the second month of 2010!

Only $21 to participate.
Sign up in the gym to reserve your spot!

Here is a video on the 2007 CrossFit Games Hopper WOD:

"Fury"

Warm up
Burgener  warm up
1-3 Dip shrug
4-6 Elbows high & outside
7-9 Clean
10-12 Front squat
13-15 Push press
16-18 Push jerk
19-21 Split jerk
Work
20x Box jumps
20x Kettle bell swings
20x Pull ups
5x rounds
Skill
3x Power cleans
3x Front squats
3x Press
3x rounds

The Next Level

Please welcome  the next level of our  CrossFit Scottsdale students. Chris T and his son David our 1st Level I CrossFit kid. Ilana and Carolina. Bob and Ted. Chris Foli, Jeff Zuhl, “Sarge”. Jill and Kerri. Paul and his dad Rodger. The “shirtless” Brady, Barry, Mark and Sara “ROAR”. Thank you to all the Coaches tonight and fellow “White bandits”  especially our judges who kept everyone to our schools standards on the Level I test:  “Some reps were called short, most were complete. Some were ugly some were sweet” Level testing is every 60 days. The next Level II test will be in February. Level I in April. Please congratulate these guys when you see them in class. They earned it.

Coach

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What do you bench press?

What do you bench press? Who cares! Seriously. One of the most nonfunctional of all the strength lifts we do in real life application. Unless your a mechanic and a small VW beetle falls on your chest and you need to push it off. Seriously… I use to be proud of my 1x rep max bench (#315) . Now I don’t know what it is. So today we are going to pull out the bench and test ourselves.
Warm up
30 Jumping pull ups
10 Knees to elbows
Inch worm
3x
Work
Bench press  to failure 155/#65
Row 500 meters
Double unders the # of reps you did on bench press.
Example 21 bench= 21 double unders
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Level 1 Test (white band)

Come one come all…if you are ready to move into the next stage of your training and want to wear the white band join us Wednesday evening 1/20 at 6pm for the L1 test…if you want to see what it’s all about, come and cheer your teammates on. Please be sure to bring your Success Journal so that a Coach can mark off what you pass/fail and your times.

To qualify, your baseline time must be under 5:15 (men) and 6:30 (women) at the intermediate level. You will only be allowed one attempt at each exercise.

There are 11 exercises, cross one off and choose any 10. Must pass 70%
1. Push Ups: 40M 40W (knees ok) consecutive
2. Sit Ups: 65 in 2 min
3. Squats: 80 in 2 min
4. Burpees: 20 in 1 min
5. Hand Stand Hold (70 sec)
6. Thrusters: X15 consecutive 75#M 55#W
7. Wall Balls: X15  consecutive 20# M 14# W
8. Push Press: X15 consecutive 75#M 55#W
9. Jump Rope: 500 in a row or 15 double unders
10. Box Jump: X20 at 20″ consecutive jumps
11. 400M Run: under 1:45M 1:55W

Good Luck!

"After the Race"

Warm Up:  10 AMRAP
100 Jump Ropes or 25 Double Unders
15 Sit Ups

Skill: Overhead Squat/Pull Ups

WOD: “JOSH”
21 Overhead Squats #95/#65
42 Pull Ups

15 OH Squats
30 Pull Ups

9 OH Squats
18 Pull Ups

For Time!

Who can beat Annie?

The PF Chang's Rock and Roll Marathon and 1/2: The Results Are In…

Congratulations Team CrossFit Scottsdale.  Another amazing athlete performance and support crew.

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Official Times-
Kerri. 2:12:57
Jill. 2:00:22
Max. 1:52:45
Luke. 1:46:18
BK. 1:52:46
Jen. 2:06:49
Tia. 2:15:26
Steve Q. 1:56:21
Sonya Q. 2:09
Kristy Coup. 2:09
Brady.1:47:17
Last but not least the beast of the crew. Ted 3:57: (26 miles). Another great turnout.

Congratulations to you and thank you to all of the fans who came out to support us on a Sunday. Special shoutout to the Lululemon crew who always supports and inspires us.

~Coach

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Sun 1/17 meet up information for the 1/2

For those who are running in the 1/2 tomorrow and want to carpool down to the start line meet at the gym at 6:30am. There will be a pre-race stretch before the race.

For those of you who want to cheer the CrossFit Scottsdale team on at the finish line, we will be meeting at the gym and carpooling down to Tempe at 9am.

Plan to meet at the letter Q in the surface parking lot after the race to meet up with your teammates. Good Luck!!

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