Level I Generation IV

Welcome to the fourth generation of Level I students!  

 It was a PR for CrossFit Scottsdale as all 20 students who came out recieved the coveted “white band”.

Congratulations to Mel, Betsy, Ashley U, Mike G, Mike M, Ryan, Devin, Ashley P, Jaclyn, Lisa, Ashley R, Brandon, Nick, Scott H, Dani, Maria, Tom H, Carl F, Hallie and Jaz!  You all hit a PR and earned the right to wear the white band. It was inspiring to all of us the determination, and perserverance we saw on Friday night. Hallie and Jaz, you worked your butt off and KILLED it!   Maria, Ashley and Dwight Peck are our first family to all have their white bands while Mike G and  Ashley U, and Brandon added to our couples all sporting the Level I!

Thank you to all the students and coaches who helped judge and motivate their fellow students to complete Level I.

Set your goals for Level II and the “orange band” in July and for those of you that missed it and the newbees, stay tuned for the next Level I test coming up in August.

Oh, and we had amazing Paleo food and some students walked away with new clothes to go with their new white band.  Just a Friday night at CrossFit Scottsdale!

Thank you to everyone that donated!

Athlete of the month

So what do you get when you mix an X Power Lifter and one of our newest Level I students? You get the 3rd piece of the Peck family Dwight, who has earned Athlete of the Month honors. You may have seen this “Fit Family” jump out of the car and right into a WOD. Both his wife Maria and brother Ashley are very active in our community and are always showing support for all of our students. Dwight you are a student of the game and I respect that. I have a feeling your not going to be the only Level II in this family.

“DO WORK”

SAVE YOUR FRIEND’S LIFE, BRING THEM TO GUEST DAYS

Tues   6:00/7:00/9:30/12:00/4:30/5:30/6:30
Wed    6:00/7:00/8:00/12:00/4:30(kids)/5:00/6:00(yoga)/7:00
Thurs 6:00/7:00/9:30/12:00/4:30/5:30/6:30

"Nolan" 16x weeks later

“I AM AN AMERICAN SOLDIER” Nolan Bonnstetter

“Nolan”
200m sprint
10 pull-ups, 20 push ups, 30, sit ups
400m sprint
10 pull-ups, 20 push ups, 30, sit ups
800m run
10 pull-ups, 20 push ups, 30, sit ups
1 mile run
10 pull-ups, 20 push ups, 30, sit ups
800m run
10 pull-ups, 20 push ups, 30, sit ups
400m sprint
10 pull-ups, 20 push ups, 30, sit ups
200M sprint

#20 Vest for warriors

For those of you that do not know who Nolan is. Check out http://sicfitscottsdale.com/2010/02/nolan/  for everyone else…

“Hooah”

Dad's RULES

                                                       

Always make your bed, brush your teeth, SMILE, kiss your Ma & hug your Dad, LOVE, wash your hands. Always bring a gift “wine or flowers” when you have dinner at someones house, say please and thank you, say your prayers, wear a seat belt, CRY, learn to cook, LAUGH, never get more tattoos than dad and never date someone with more than you. “When in Maui” take your shoes off and shut the screen. READ, WRITE & LISTEN to music~ all kinds from Country to Classical and all the crap in between.

TRAVEL. Be thankful every day about every thing and every little thing. Learn to play an instrument, cuz Mom & Dad don’t and GIRLS LOVE IT! Don’t be a smart ass or a stupid one either. RESPECT. Be a kid for as long as you can and then have kids and become one again. Don’t pierce your ears, ever. SWIM, SURF, SKATE, snowboard, wake, ski, jump, flip, dive, walk, jog, run, lift, stretch and play every sport you can and respect every player you play against. Give 100% all the time and you will be great at anything. Eat your fruit and veggies. Not cause we say to but because they taste so good. LIVE, LOVE and learn in Hawaii for some time in your life. Never buy a boat, a timeshare or a nightclub. “Trust me” especially the same summer.
TIP, raise dogs, donate. Have PASSION for something, anything, everything. Live in different cities, San Diego, Los Angeles, San Francisco or Hawaii but not as many as I have. Don’t talk too much. LEAD, follow for a little while and then lead again. TEACH. Relax, GO YANKEES, LAKERS and RAIDERS no matter how bad it gets.

 

Always call home on Mothers day & Mom and Dads Birthdays. Always come home for Thanksgiving and Christmas. “Your birthday and New Years are your’s the rest are Mom’s. Tell Dad your proud of him when he wants to loose #10 lbs for his 5oth birthday and ALWAYS tell your Ma she looks like she lost 10#s every Birthday.

ONELOVE~ Dad
Written for Kanon Kayyem 6/06

The "Chipper" Challenge

CHALLENGE

A call to action, a test of your abilities, a dare…

It is YOUR time to accept the challenge and push yourself beyond what you think your limits are.

Challenges at CrossFit Scottsdale give you the chance to compete in a FUN, supportive environment.  This time its the “Chipper” Challenge.  Your task is to “chip” away at each exercise until it is completed and then move on to the next task as fast as possible.  We will set our Preliminary time on the Chipper Challenge WOD on June 26th from 8-10am.  Please be here at 7:30 to get signed in and warmed up.  The challenge is designed to make you better; to test your weaknesses and make them your strengths.  Bring someone who will be supporting through the challenge to cheer you on and keep you motivated for the challenge. You will have 30 days to train CrossFit and improve your skills.  The Finals will be held on July 24th at 8am.  CASH will be awarded to overall most improved male/female and fastest times in each category male/female.  PRIDE will be awarded to all participants!

The “Chipper”:

Beginner
700 Meter Row
60 Air Squats
50 Box Jumps 12″/6″
40 Sit Ups
30 Pull Ups-Jumping
20 KB Swings 35#/20#
15 Push Ups toes/knees
10 Push Press – 35#/15#
5 Overhead Squats -35#/15#
1 Handstand Push Up on Bench

 Intermediate
700 Meter Row
60 Goblet Squats #35/#20
50 Box Jumps 18″/12″
40 Sit Ups
30 Pull Ups-Blue Band/Green Band
20 KB Swings #45/#30
15 Push Ups toes/knees
10 Push Press – #65/#35
5 Overhead Squats – #65/#35
1 Handstand Hold 10 sec

Advanced
700 Meter Row
60 Goblet Squats #55/#35
50 Box Jumps 18″/12″
40 Sit Ups
30 Pull Ups-Chin over bar/Blue Band
20 KB Swings #55/#35
15 Push Ups
10 Push Press – #85/#55
5 Overhead Squats -#85/#55
1 Handstand Push Up- 1ABMAT/2ABMAT

Elite
700 Meter Row
60 Goblet Squats – #55/#35
50 Box Jumps 24″/18″
40 Sit Ups
30 Pull Ups-Chest to Bar/Chin over bar
20 KB Swings #75/#55
15 Push Ups
10 Push Press – #95/#65
5 Overhead Squats -#95/#65
1 Handstand Push Up – Floor/ABMAT

 

Sign up in the category you want to compete in at the gym by Thursday.

“Jackie” Challenge Prelims

What is a Chipper?

The chipper format is a classic CrossFit structure. You have a large number of tasks that you complete in order. They are designed so that as you fatigue in one task, you switch up the demands and keep going. There is a cumulative effect, of course, but the variety allows for incredible metabolic demands.

The variety also becomes a great equalizer. Everyone has strengths and weaknesses, and when the workout has 10 elements, both are likely to be featured.
– CrossFit Journal, 2009 Games, Part 19

WOD:
For time:
15 Cleans (95/65  lbs)
30 Toes-to-Bar
30 Box Jumps (24/20″)
15 Thrusters (95/65 lbs)
30 KB Swings (55/35 lbs)
30 Pull-ups
15 Man on Fire Burpees (aka Rolling Burpees)

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