Personal Record

P.Rs are important to track your progress at CrossFit Scottsdale. See your scores in comparison to other athletes in class and all over the world and give you a number to push yourself past each time you try to beat a past record. Practice them and let our coach’s know when your ready to break one. Just remember it doesn’t count if we didn’t see it. Congratulations to Tina, Marc, Megan, Leesa, Shannon and Najla for getting their first double under this week.

#114 This is your warm up?

Warm up
10 slow and low squats into high jumps
25 med ball slams
5X
Work
Kettle Bell Sumo dead lift high pull 21,18,15,12,9,6,3
Canadian bur… 21,18,15,12,9,6,3
For time:
Cool
Med ball press, push press, thruster 1,2,3,4,5,6,7,8,9,10
Do 1 press, 1 push press, 1 thruster. Do 2 press, 2 push press, 2 thruster.
Do not put the ball down. If you do start it over.

All Pro Dad

One in 20 grade-schoolers is taking drugs for Attention Deficit Disorder – or ADD. Now, some of these children may really need medication, but experts recommend that you examine your child’s lifestyle before you medicate. Is his diet full of sugar, caffeine and processed food? Is he getting enough exercise? Is he getting too much stimulation from video games and TV?

But, more importantly, does your family life have structure? Is he getting enough attention from you? Often kids will act out to get noticed.

So, why not take a one-on-one weekend trip with him, and use that time to really observe and talk about his behavior.  And talk about your relationship. For you may find that this is where the real attention deficit has been.

CrossFit Kids… The Future of Fitness

This weekend Coach Luke will be in California at the CrossFit Kids Certification in Ramona. This is a interactive weekend on the specifics of teaching CrossFit to Kids and Teens. He will learn child specific cues for the primary CrossFit movements, scaling, progressions and drills. Neurological Development as it relates to Exercise and Kids, Weightlifting and Kids,Health & Safety, Programming, Teaching styles, How to structure a Kids class, and CrossFit Kids Games.  Techniques and methods to overcome the unique challenges presented when teaching the CrossFit methodology to kids.

This summer we will launch CrossFit Kids Scottsdale and have a summer program for ages 6-16. Please email Coach Luke if you are interested in enrolling your child. lkayyem@gmail.com

David is 10 years old and a stud Football player. He trains with us 1X week and has better form on his squat than his ”Pops” Chris who is a CFS student too.

“The family that trains together stay’s in shape together”

CrossFit Kids… The Future of Fitness

This weekend Coach Luke will be in California at the CrossFit Kids Certification in Ramona. This is a interactive weekend on the specifics of teaching CrossFit to Kids and Teens. He will learn child specific cues for the primary CrossFit movements, scaling, progressions and drills. Neurological Development as it relates to Exercise and Kids, Weightlifting and Kids,Health & Safety, Programming, Teaching styles, How to structure a Kids class, and CrossFit Kids Games.  Techniques and methods to overcome the unique challenges presented when teaching the CrossFit methodology to kids.

This summer we will launch CrossFit Kids Scottsdale and have a summer program for ages 6-16. Please email Coach Luke if you are interested in enrolling your child. lkayyem@gmail.com

David is 10 years old and a stud Football player. He trains with us 1X week and has better form on his squat than his ”Pops” Chris who is a CFS student too.

“The family that trains together stay’s in shape together”

#112

500 Meter Row
21 HandStand Push-Up, 21 Dips
500 Meter Row (one second faster than first row, or repeat)
15 H.S.P.U., 15 Dips
500 Meter Row (one second faster than first row, or repeat)
9 H.S.P.U. using the band harness, 9 Dips
500 Meter Row 
15 H.S.P.U., 15 Dips
500 Meter Row 
21 H.S.P.U., 21 Dips

5 Minutes of Handstand  and Handstand Push-Up Practice using the wall or door.

My story… By Luke Kayyem

A Lot of people have been asking me lately. Whats my story? How did I get here?  When did I start training? Well it did not happen over night. It did not happen over the weekend or at a course online. It began 30 years ago in Los Angeles where I was born.  Growing up fast as an only child in Hawaii by my single mother, my grandmother and my great aunt. How I learned to hit a curve ball is unexplainable. So I will try…

Living in Hawaii taught me how to surf and swim both highly active individual sports involving the ocean. The one place that an only child could entertain himself all day long without a single thing except the board shorts on his ‘Okole. I learned to eat tofu and cook seafood from growing up with Filipino’s, Chinese and the large Japanese coulture that the islands hold.

I was taught to respect and love the land, people and all living things from a 6’3 tatted 300lb Hapa Haoule or half Hawaiian/half white man who took care of me when my mom was in a coma from having spinal-meningitis. I attended Punahou the same preparatory school on Oahu as our president Barack Obama. That’s where I learned to scrap, play tennis and ride public transit. I got beat up on my 1st, 2nd and 4th days of school. I stayed home on the 3rd.

These are all the things that have shaped who I am and how I Coach. I am a natural teacher that is passionate about health and wellness, fitness and life. I watched my mom get progressively worse from prescription drugs and addictive behavior. I have seen friends lose everything from drugs and alcohol and that is why I choose to live a clean lifestyle and set a higher standard for my family and friends to follow.

 I quit drinking May 12, 2008. Not because I was told to or that I had to. I quit because I wanted to and if I want to do something, anything… I DO IT. CrossFit has insured that dedication. It is mentally challenging and physically rewarding. It has given me universal strength that I practice daily in my training, for my students, family and for myself. It has taught me patience and perseverance, commitment, discipline and honor. It has given me the tools to not only be a present father but a great one. Try Tabata hugs with your kids 8X20 seconds just don’t let go in between sets.

When I first started as a Personal Trainer in 2000 showing members of a “Globo Gym” the new shiny Nautilus line of equipment. I never imagined I would be writing a Blog about my life and how I “Changed” from a Punk to a Professional. How CrossFit has given me the confidence to speak in public to hundreds of kids and seniors. To connect with a  networking group and promote other local small businesses. To associate myself with professional athletes and former major league baseball players and be asked to join the Arizona Baseball charities board of directors. I have become a part of all of this because of one common thread  ~ CrossFit and for the first time I would like to thank my close friend and colleague Chris LaLanne of LaLanne Fitness in San Francisco for showing me the light and giving me this amazing program. When my wife and I moved to Scottsdale from Los Angeles in October 2007 with a one year old I was fresh off of the mortgage train and hating life wearing a shirt and tie and driving an hour and a half to get to the station every day. I wanted a “Change” CrossFit showed me the way and now 7 months after Grand Opening we have just enrolled our “50″th student to CrossFit Scottsdale. This is not a testimonial! This is my life and you either DO or you DONT! I DO!!! EVERYDAY… DO YOU?

“Anything in life is possible, make it happen” Jack LaLanne

 

 

HWY 111

Warm up
5 min. Back against a wall and drop to squat position. Toes in front of your knees. Shoulders back. Chin up.
Kelly
5 rounds for time:
Run 400 meters
30 box jumps 20″
30 wall balls 20#

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