Lev I Test Wednesday (white band)

11 exercises. Choose any 10. Must pass with a 70% rate. Baseline time must be under 5:15 M. 6:30 W. Green band pull ups.

1.Push ups 40 M. 40 W (knees) consecutive
2.Sit ups #65 in 2 min
3.Squats #80 in 2 min
4.Burpees #10 in 1 min
5.Hand stand hold 70 sec
6.Thrusters 15x 75# M. 45# W
7.Wall balls 15x 20# M 14# W
8. Push press 15x 65# M 45# W
9. Jump rope #500 in a row or 15 double unders
10. Box jump 20” 20x nonstop
11. 400 meter run 1:45 M. 1:55 W

Jackie Challenge

Here is your next challenge that will be held on Saturday September 26th. The finals will be November 7th. Prizes in each category male and female and most improved, will be awarded to those students who have the courage and discipline to train the CrossFit method for 8 weeks. 

Advanced
1000 meter row
50 thrusters #45
30 pull ups

Intermediate
1000 meter row
50 thrusters #30
30 green band pull ups

Beginner
1000 meter row
50 thrusters #15
30 jumping pull ups

Check out another great video on “Jackie”  by my Boi Chris LaLanne who will be making a guest appearance for our Grand Opening September, 11th.

Smells like rain

What a wonderful August morning in Scottsdale. Seriously I know it’s HOT for a few months but what other city gets dumped on in the heart of summer? Coach Bryon Maxwell decided to take class outside this morning and run…run…run…
 200 meter run on the minute, every minute for 20 minutes. If you don’t make the time hop on the rower until the 20 minutes is up. Have a great weekend and get outside!

outside pix

It aint Sunday…

Warm up
800 meter run
Suicide shuffle  5 yards, 10 yards, 15, 20 and full sprint back.
10 push ups after each suicide.
5X
Work
Front squat… Skill practice 10,10,8,8,5,5
5 front squats #95/#65
10 slam balls   #20/#14
30 jj
5X

Every second counts…

This Thursday at 7pm CrossFit Scottsdale will be having it’s first movie night. Come join other students as we watch the  CrossFit documentary, Every second counts… Please bring your own lawn chair and zone friendly snacks. All friends and family are welcome. This is a free event but please leave the kids and animals at home! Bring your training gear too, after the first time I watched this movie I jumped up and did 100 burpees. No joke! It will motivate you out of your chair!

Every second counts…

This Thursday at 7pm CrossFit Scottsdale will be having it’s first movie night. Come join other students as we watch the  CrossFit documentary, Every second counts… Please bring your own lawn chair and zone friendly snacks. All friends and family are welcome. This is a free event but please leave the kids and animals at home! Bring your training gear too, after the first time I watched this movie I jumped up and did 100 burpees. No joke! It will motivate you out of your chair!

Breathe Later…

breathe later

What started out as a friendly competitive CrossFit event honoring a local police officer turned out to be Team CrossFit Scottsdale’s very first taste of some of the best competition around the state. With all matching black CFS t shirts 7 of our competitors and 8 fans (husbands, wives, students and children) showed up to CrossFit Fury in Goodyear owned by Peter Egyed qualifier in this years games finishing 4th overall.

The first wod was a clean and press any way over your head. Press, push press, jerk or split jerk We had 5 minutes to rack and clear that weight. Every one of us hit a P.R or personal record. Exactly two minutes rest before the next wod began. The 2nd wod was max rep pull ups (as many as possible in 3 minutes). No bands, no scaling, men or women. The total score of lbs plus reps on pull ups would equal your score going into the 3rd round.

The 3rd wod was a 1 round triplet. 400 meter run/30x burpees/10x push press #155. Easy right? W.R.O.N.G! Even though the metabolic conditioning is our schools strong point that #155 lbs was a killer after doing 30 burpees. Each and every one of us finished in 1st place after the run and the burpees… but got crushed when it came to the #155 push press. Brian K. was the only competitor in his heat to finish as RX’d, Brian G. was the first one finished in his heat and both Coach Bryon and I were the 1st to the bar in our heat’s. My last rep took me almost 3 minutes. That was the difference between 4th and 8th place. For the first time ever, I thought I might not finish the workout. But I did, we all did! Tiffany completed her 1st 8 consecutive pull ups, ripping her hands apart and smiling the entire time. “That girl has more heart than a lion”. We all did things we never expected to do and all of it was under pressure, nerves and competition. It makes you perform better! I want to truly congratulate Jon Kaufman who showed us all just how strong physically and mentally this 23 year old is. Having only been a CrossFitter for 3 months– he showed up and did not quit. Coming in 2nd place over all only to Mike Mosley from CrossFit Northwest Tuscon. Who placed 3rd overall at the CF games qualifier in Flagstaff. Congratulations Jon, you are truly a machine and I am honored and  proud to be your Coach!

I would also like to thank CF Fury and all of the local affiliates who joined us on Friday night. It was my 1st experience competing at another box. It was amazing to have my family and friends, competing for a fundraiser. It felt like an AYSO soccer tournament when I was a kid. There were no attitudes, no egos, no problems. My voice is horse from cheering and yelling at not only our team but for guys I’ve never met. I am thankfull to have something like CrossFit in my life. In a time where community doesn’t exist, there are no regular neighborhood cook outs and most of us dont speak to our friends in person. I am blessed to have a group of like minded individuals working hard towards one common goal.

 “Doing the right things, for the right people, for the right reasons”.

Respectfully… Coach Luke Kayyem

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