"Strength & Conditioning" Part I

CrossFit is first and formost  a “Strength and Conditioning” program. With equal parts bieng emphasized on both. The challenge to us as athletes is how much time to spend on each without taking away from the other. “Strong people are harder to kill”Coach Rippetoe once said. I do agree but “Fast people are harder to catch”Coach Kayyem. This week we will integrate a piece of strength training behind each conditioning WOD we perform. Squat, press, deadlift, clean/jerk and pull up. For those of you who are level I students and enrolled in “Strength class” and the after school program use the 5/3/1 principal. After each warm up session we will also get comfortable  on the GHD starting small 5-15x reps and working on proper technique and safety. *See video below.

Warm
400x Run
50x Wall ball’s
50x Push ups

Strength
Back Squat
3,3,3,3,3

Skill
G.H.D (glut, hamstring developer)

WOD

400x run
30x burpees
10x shoulder to overhead #165/95

Forging Elite Fitness 2 Years Later….

On Saturday evening we celebrated with our friends and family 2 years of CrossFit Scottsdale. It seems like just yesterday when we moved in to our current location, one year later we are stronger and more focused than ever. Thank you to Scottsdale Mayor Jim Lane, The North Scottsdale Chamber of Commerce, Calisto Bistro, Cruz Tequilla, lululemon athletica our students, friends, ambassadors, CrossFit Scottsdale Connections members, local business’ and community members that attended our Anniversary Party and Celebration. It was a fun time and a huge success. Through the raffle, we raised close to $300 for Arizona Baseball Charities (6 kids now have equipment to play Little League this season). We also took a few minutes to recognize our students and community. Here is a recap of the awards given:

CrossFit Scottsdale Team Awards (voted on by the student body):
Best Attitude: Hallie Flood
Best Teammate: Dwight Peck
Best Dressed: Erica Picard
Best Undressed:  Ted Sweeney
Best Burpee: Ilana Fisher
Best Pull-up: Melissa Einbinder
Most Burpee Penalty: Marguerite Robinson
Best Smile: Tia Wise
Best School Spirit: Bob Hisle
Best Form: Nick Rini
Most Intensity: Matt Blanton
Best Legs: Jill Haaser
Sweatiest: Paul Zetah

CrossFit Scottsdale Super Hero Awards (CrossFit Kids):
Zachary Schawelson
Amanda Weber
Paxton Tatum
Laura Weiner
Rachel Weiner
Kanon Kayyem 
Hanna Vange

Coaches Awards:
Show Up Don’t Quit: Jeff Zuhl
Most Improved: Alison Nocks
Student of the Year 2010: Myrna Atha
Most Dedicated: Marc Lutz
Spirit of CrossFit Scottsdale: Don Wong
Most Determined: Dani Moudry
CrossFit Scottsdale Old School: Richard Shields

Students training at the gym for a year or longer. If you weren’t at the party, see a Coach next time you’re in.

Myrna Atha
Brett Bartlett
Stephanie Binch
Matt Blanton
Reed Connally
Skip Divelbiss
Liz Farnlof
Mike Gillis
Natalie Gillis
Bill Gold
Tom Gorman
Brian Gubernick
Bob Hisle
Katie Hunt
Kristen Johnson
Shannon Johnson
Jon Kaufman
Reem Kidess
Raj Kukunoor
Tracey Latham
Marc Lutz
Dani Moudry
Betsy Nagy
Alison Nocks
Erica Picard
Tom Rietz
Marguerite Robinson
Zachary Schawelson
Richard Shields
Chris Tousley
Devra Tousley
David Tousley
Tina Vange
Mark Verhamme
Erin Wellendorf
Mike Wellendorf
Sean Whiteman
Tia Wise
Don Wong
Jeff Zuhl

CrossFit Scottsdale Connections August Meeting Recap

Thank you so much for those of you who attended this Month’s CrossFit Scottsdale Connections Meeting. We had 19 active CrossFit Members there to enjoy Calistro California Bistro’s amazing Paleo Menu while networking and mingling.  Business it up and so is our fitness levels!

A Big thank you to Devin Walsh of Calistro California Bistro for hosting this month’s event!

Details to come for September’s meeting very soon!

Be sure to check out the CrossFit Scottsdale Connections tab of the CrossFitScottsdale.com website by clicking here: http://sicfitscottsdale.com/crossfit-scottsdale-connections/

CrossFit Kids-Fun WODs with Water Day

Most of our kids at CrossFit Scottsdale are back in school by now but the heat of summer is definitely still here. So we thought we would kick off back to school with a summer’s still here fun with water day! The CrossFit Scottsdale Heroes are prepared to get fit and get wet today as we do waterballoons, CrossFit style!

Today’s Water WOD
Waterballoon partner squat toss:
Toss your waterballoon to your partner, your partner must catch it and do a squat and toss it back as you catch it and squat. Then you each take a step back and continue until the waterballoon breaks. Once it breaks you must sprint 100 meters and do 10 push press.

Waterballoon farmer’s walk relay:
Goal is to get all the waterballoons from one side to the next. You must load up your bucket walk it farmer’s style to the bucket on the other side (100 meters) and then sprint back and do 10 box jumps. 1st team to get all waterballoons on the other side wins. If one breaks your whole team has to do 10 jumping squats.

Water bucket fill relay: Same rules apply as the waterballoon farmer’s walk relay, except you must do 10 lunges with your bucket to start your farmer’s walk.

Game: Waterballoon Dogeball
5 thrusters to get you back in

Good Morning Farmer John

August is time for back to school and when the kids are back in school we expect fall to be right around the corner.  One of my favorite things in the fall are the Farmer’s Markets. Weekends are a great time to stock up on good food to be prepared for the week and farmer’s markets are a great place to go and get high quality, local, organic food. The heat is certainly not gone and neither is summer but there is at least one farmer’s market that you can go to and get stocked up on some great food.

Check out this link for more details and if you go let me know what you think!

~Coach Tiffany

Today’s WOD:

Skill: Turkish Get Up

Warm Up: 400 Meter run
30 Good Mornings 45#/35#
5 Turkish Get Ups each side 55#/35#

Stretch/Foam Roll

WOD: 3 Rounds for time
200 meter Farmer’s Walk 55#/35#
15 Pull ups
10 Box Jumps

Rx Challenge Week 1 Results…

2 Hard WODs, 11 Competitiors and 1 Intense Hour 

WOD 1  “Elizabeth”
21-15-9 
135#/85# Power Squat Cleans
Ring Dips

1. Brian G. 6:23
2. Derek K. 7:03
3. Carl P. 7:23
4. Mo 7:38
5. Coach 9:03
6. Ted 11:12
7. Skip 12:19
8. Branson 12:56
9. Jon K 6:11*

1. Mel 10:32
2. Maria 14:00

WOD 2 “Annie”

1. Derek K. 7:31
2. Coach 7:41
3. Mo 8:15
4. Jon K. 8:39
5. Skip 9:02
6. Carl 10:14
7. Brian G. 10:19
8. Branson 11:08
9. Ted 21:51

1. Mel 6:33
2. Maria 6:52

Overall Standings as of Week 1
Name:                                   Pts

Derek K.                            3
Mo                                7
Coach                              7
Brian G.                             8
Carl P.                                 9
Skip                                     12
Jon K.                              13
Ted                                    15
Branson                             16
   
Mel                                     2
Maria                                4

It’s still anyone’s game!

Week 2 starts promptly at 8am Aug 21st.  Spectators welcome.

EAT SLEEP WOD

The new CrossFit Scottsdale gear is in. EAT SLEEP WOD  in both mens black T’s and Women’s black tanks. Also back by popular demand is the CFS original and the ladies favorite Like my rack? Get your new gear before class or order your own at our online store, we ship anywhere in the world.

Football Gone Bad

Warm
40x yard dash 5x

“Football Gone Bad””

Three 1 minute rounds for time:

  1. Thrusters #95/45
  2. Box Jumps 24″ box
  3. Honest Push Ups
  4. Double Unders (3×1)
  5. Calorie Row

*Rest 1 minute between rounds

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete’s must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.

Overtime:
Med Ball 800x meter run

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