We will be hosting two seminars on one day. The 1st “Fundamentals” will consist of the 9x foundational movement’s. Squat/Front Squat/Overhead Squat. Shoulder Press/Push Press/Push Jerk. Dead lift/Sumo DHP/Med Ball Clean. 2 hours of specific training from the entire Coaching Team (12-2pm). The 2nd seminar will cover “Specialty Skills” Kipping Pull Up/Handstand Push Up/Snatch/Muscle Up .Spend 30x min at each skill with a Coach learning the moves that the Pro’s use. Discover hidden power behind the techniques and cues to understand the why, how and when of CrossFit WODS (2-4pm). WE ARE LIMITING THIS EVENT TO 20x STUDENTS ONLY. Sign ups will open at 8am on Saturday. The 2x hour Fundamentals course is $45. The 2x hour specialty skill course is $45 or both for $75.
Come join the CrossFit Scottsdale Coaches on Saturday, July 31st from 12-4pm.
Warm-up: 3 x 250 m row
Skill: OH Squat
WOD: 20 Minute AMRAP
25 OH Squat (single arm w/ KB 55/35#)
25 KB Swing (55/35#)
CrossFit Scottsdale had the pleasure of guest coaching the Moon Valley High School Swim Team practice yesterday. The Moon Valley Rockets have been incorportaing CrossFit into their strength and conditioning in order to better prepare them for swiming. CrossFit is by design broad and general in its areas of physical fitness in order to make you better at any sport and/or life in general. The Rockets have already noticed a difference in the water from doing CrossFit style movements for the last 4 weeks thanks to Coach Baron who took it upon herself to become a student here at CrossFit Scottsdale in order to help coach her team more effectively, oh and get some elite fitness for herself too! Coach Baron invited us out to guest coach at the begining of their summer training and we enjoyed it so much that we invited ourselves back. Here is the WOD we did:
10 Lateral Burpees
(The clean is a great movement for power output and coordination)
10 Thrusters/1 Push up
9 Thrusters/2 Push ups
8 Thrusters/3 Push ups
7 Thrusters/4 Push ups
6 Thrusters/5 Push ups
5 Thrusters/6 Push ups
4 Thrusters/7 Push ups
3 Thrusters/8 Push ups
2 Thursters/9 Push ups
1 Thruster/10 Push ups
Congratulations Rockets, you killed todays WOD! You look great and will be breaking records this year!
Keep us posted on your success and we hope to see you at the Chipper Challenge on July 24th to cheer Coach Baron on!
For more information on CrossFit Scottsdale for your team or our CrossFit Scottsdale Kids or Teens program email Coach Tiffany at Tiffany@CrossFitScottsdale.com or call 480-922-3253.
“Burpee 360x” by Kanon Kayyem
500x Meter Row/Run
Hand stand push ups (backpack, bench, free)
Kettle Bell Clean & Jerk
Kettle Bell C&J (single arm) #55/35
Box Jump 24″/18″
We have 3x spots left in our private suite at the CrossFit World Championship in Carson, Ca next weekend July 16-18 at the Home Depot Center. If you are interested in joining our team in the CFS suite please see Coach Luke. If you can’t make it but want to watch the World’s Fittest Humans go to battle you can watch the Game’s live on the web.
The benefits of a positive attitude and confidence are countless. A “yes I can” attitude is what we teach at CrossFit Scottsdale Kids. Our kids come in without knowing their limits and constantly get challenged. Everyday they get more and more confident. CrossFit makes you better at life. For both our adults and especially our kids, approaching a challenge with a “I can do that” or “why not” attitude, giving it your best shot and ultimately not giving up will help you with any challenge you face. I can see it in every CrossFit Kids class, the determination and bravery to master a new movement and in the end they become just what they named themselves, HEROES!
As America’s fittest family we take our CrossFit gear (jump rope, Chuck Taylor’s, high socks, success journal) everywhere we go. This past weekend my family and I traveled back to our home city of Palm Springs where Grandma lives. For some rest, relaxation and CrossFit. Grandma thinks our “Paleo” diet is for the homeless and our friends wont stop teasing us about our shirts. “Is that all you guys wear”? Yes and we’re homeless now leave us alone.
As a Affiliation the CrossFit method is being taught all over the world. In garages, basements, parks and even inside of other “Globo Gym’s”. It’s easy to find one near you or if you’re planning a trip outside the area visit a few. Check their website, give them a call or send an email and let them know what class you plan on taking. Just remember all “Box’s” are not created equal. Every Coach has his/her own rules. Respect the program and “lock em out” and you will always have a home wherever you are.
I had the privalige of leading the Saturday class at Desert CrossFit through some warm up drills.
Brian Gubernick dropped in for some power cleans at CrossFit London
3 sets of max effort L-sit/Tuck hold
Burgener Snatch Warm-up
Skill: Heavy Snatch Pulls
30 Snatches (135/85#)