C.F.H.Q

Warm up

400 meter run

15 seconds high knees/coaches pick the reps(do any # between 4-10) of push ups

15 seconds high knees/coaches pick the reps(do any # between 4-10) of push ups

2 Rounds (2nd round do squats instead of push ups)

Work:

25 Walking Lunges (each leg)

20 Strict Pull Ups

20 Double Unders

25 Dips

20 Knees to Bows

30 Kettle Bell Swings

30 Sit Ups

20 Sumo Dead Lift High Pull

25 Superman

30 Wall Balls

10 Burpees

For Time

Legs Gone Bad…

Warm up
Hollow out
Plyos over paraletts

WOD

5x stations
1 minute at each station
3x rounds total
Count your total reps for all 15x minutes

Overhead squat #45/#35
Leg raises
Jumping Squat
V- ups
Double unders

Cool
Medicine ball mile

Call of Duty

“Service is the highest calling we have to offer one another, there is no higher calling. I encourage you all to offer service to your fellow man no matter what level of service you are called to give”  Coach Jeff Tucker

Gymnastics Skills and Drills

What a great weekend. I would like to thank all of the participants in this weekends events that I was a part of. First my wife Najla for traveling with me to learn from Coach Jeff Tucker’s Gymnastics certification in San Clemente, California. Ya, I said it Gymnastics …the 33.3% that makes up CrossFit. The part that we sometimes forget about. The part that starts and ends with the core. Pull ups, hand stands, levers, skin the cats and last but not least “ice cream makers”. Stuff you use to do when you were a kid. Unless you’re a girl or were raised in Russia (I am neither) you probably have never heard of those exercises, until now. We spent two days under Tucker learning not only to coach and train these progressions ourselves but to scale and spot these Olympic movements. I was proud of my muscle ups and Najla’s one handed hand stand was “Wicked” but there was so much more to learn. It was by far the most challenging cert so far but Tucker’s southern humor and the fun but no BS style coaching he brings was unparallel to any other Crossfit weekend of my tenure. His dedication to service 20+ years as a Firefighter, 10 as a Bullrider and now one of the most prolific CrossFit coaches we have was truly a pleasure and an honor learning from this great mentor. The group was also great and diverse. Several students were from out of state and two from other countries. Lindzey from Australia and Billy from Sweden all in town to learn Gymnastics.

This amazing weekend was also spent with family. We celebrated a few mile stones at my aunt and uncles (a mile from the cert) in the same beautiful home they built over 30 years ago where I first played football on the beach. After watching my son run, jump and play baseball all weekend it makes me see the reward and value in learning how to have body movement from birth.

Playing pick up basketball with my turning “66” year old uncle at the local Boys and Girl club, a weekly staple in his life and one of the ways he has stayed in shape his whole life. Celebrating his mother in laws 92nd birthday sunday “Sara” still lives alone, takes care of herself and just had her license renewed were all different ways I realized how impetant mobility, flexibility, balance and coordination are. All the elemnts that gymnastics gives you. So lets turn off the clock, grab the rings and “hollow out”. Oh ya… You will all soon find out what I mean.

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"Helen" of Troy

Warm Up
1 min Jump Rope/1 min Sit Up  10X

Stretch

Work
“Helen”
3 Rounds of
400 meter run/ 21 KB Swings 35#/55#/ 12 Pull Ups
For Time
Rest Exactly 2min
2 More Rounds

For Total Time

Post both times to comments!

Food as Fuel Class

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Thank you to all of you who attended both this Saturday’s and last Saturday’s Food as Fuel Class!  It was great to see people taking time out to learn about bettering themselves through food.   We will be having these classes on the 1st and 3rd Saturdays of each month so if you missed it don’t panic. 

Also this Saturday we are starting the Paleo Challenge. 30 days to look better, feel better and perform better!  There will be a Free 10am WOD for all participants which we will use to mark your athletic progress.  At 11am we will start the pictures and the measurements as well as a Q & A session and handouts to help you implement the Paleo diet.  If you can’t make Saturday but want to participate email tiffany@sicfitscottsdale.com and we will figure out a make up.

T.G.I.Sprints

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Warm Up:
Jog
Shuttles
High Knees
Jog
100 yards of each

Skill: Thrusters

Work:
Litkinov Sprints
10 Thrusters 95#/65#
100 yard Sprint
10 Rounds

Bonus Round

5oo meter row 3X

Mental Countdown

Warm Up: Turkish Get Up 15X each side

Skill: Med Ball Clean

Work: AMRAP in 20 minutes of
5 Knees to Bows
4 Med Ball Cleans
3 S.D.H.P. (go heavy)
2 Box Jumps (go high)
1 Handstand Push Up

"Dirty Girl"

25 burpees
25 kb swings
500 meter row
20 burpees
20 kb swings
500 meter rows
15 burpees
15 kb swings
500 meter rows
10 burpees
10 kb swing
500 meter rows
5 burpees
5 kb swings
500 meter rows
dirty girl

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