CrossFit Scottsdale Connections- Presented by Jon Kaufman of Zog Media

June Meeting is sponsored by Jon Kaufman of  Zog Media, Inc.

So….you come to CrossFit Scottsdale weekly, completing an extensive workout for an hour full of push-ups, pull-ups and squats, and you workout alongside several fellow CrossFitters on a regular basis, and you still don’t know anything about their profession, worse, they don’t know what you do. Well, lets fix that.

  CrossFit Scottsdale Connections will be holding their second meeting Tuesday, June 15th from 12pm-1pm.  This months networking meeting will be held at Zog Media 18835 N. Thompson Peak Pkwy Scottsdale, AZ 85255 and hosted by CrossFit Scottsdale Connections member Jon Kauffman.   

The event will rotate to a local CrossFitter’s place of business monthly on the third Tuesday of the month from noon-1pm. The first Connections event you attend is free, come check it out. Lunch will be provided.   Please email Ashley@CrossFitScottsdale.com to let us know if you would like to sign up and/or if you will be attending this months meeting.

About Zog Media

Do you need more online visibility? Do you want to provide your customers with a better online experience? Our team at Zog Media is led by standouts in our industry. We gather the right kind of data, analyze each unique situation, identify opportunities and develop custom strategies that work. Whatever your marketing goals are, we can help you achieve them.

Our designs focus on how individuals uniquely surf the web. Integrating solutions based upon how people find, share and interact with your brand to drive quality interactions that lead to more conversions. Search and social strategies are integrated with design, rather than developing each component as its own.

Using a variety of proprietary research tools, coupled with social media technologies, we gain insights that drive your success. We learn things from your competitors and investigate their campaign strategies and performance to ensure you stay ahead.

Contact Jon at the phone/email listed below or connect with him at: www.zogmedia.com

Jonathan Kaufman | Sr. Vice President
Zog Media, Inc. | ZooLoo.com
18835 N. Thompson Peak Pkwy
Scottsdale, Arizona 85255
T 480.281.7579 | F 480.284.7376 | C 480.650.4562  
Jon@zogmedia.com | zogmedia.com | jonkaufman.zooloo.com

Im"Press"ive Power

Warm Up:
30 Double Unders
20 Squats
10 Ball Slams
3 Rounds

Skill: Press

WOD:
Push Press 115#/75# 10, 9, 8, 7,6,5,4,3,2,1
Burpees 1,2,3,4,5,6,7,8,9,10

Journaling Success

Human progress is neither automatic nor inevitable… Every step toward the goal… requires sacrifice, suffering, and struggle; the tireless exertions and passionate concern of dedicated individuals.
 – Martin Luther King Jr.

Version 2.0 of our Success Journals are now available in the gym and thru our Online Store. We spent a lot of time revising the journal and adding content based on our student suggestions and our own experience. We could not be happier with how Version 2.0 turned out. We now have all of the Girl WOds, Hero WODs, and Benchmark WODs listed in the front of the journal. The revision we are most excited about is that the daily WOD log and nutrition log are now on the same page. This means no flipping between sections and no excuses for not logging your nutrition! Get one from a coach today and start journaling your way to elite fitness.

Success Journal Version 2.0

Squat

Warm-up: 4 min Sumo Deadlift High Pull/KB Swing Combo (2/1)

Skill: Squat

WOD:
15 min AMRAP
Goblet Squat
400 m run
*max effort goblet squat and when you put the KB down run a 400. Score is number of Gobet squats completed in 15 min.

How low can you go?

SUMO

Warm Up:
Max effort sit ups in 2 min
2 min row
3 rounds
5min Handstand work

Skill: Sumo Dead Lift High Pull

WOD: AMRAP in 10 minutes
10 SDLHP 65#/45#
10 Push Ups

"Double Clean"

Warm Up:

With bar only
Snatch 10, 9,8,7,6….2,1/Overhead Squat 1, 2, 3, 4, 5….9, 10

Skill: Clean

WOD:
Clean Ladder 135#/95#
10 Cleans
20 Double Unders
9 Cleans
20 DU
8 Cleans
20 DU
7 Cleans
20 DU
.
.
.
.
.
1 Clean
20 Double Unders

FOR TIME

Hero week – DANNY

“Danny”
20 minute AMRAP:
30 box jumps (24”/18″)
20 push press (115/75 lbs)
30 pull-ups


Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Daniel Sakai

“Flex” Those Muscles

The intense hero WOD’s programmed this week and the resulting soreness I know we are all feeling serves as a perfect backdrop for bringing up every CrossFitter’s favorite tenant, flexibility.   The CrossFit Journal Article by Roger Harrell, Stretching and Flexibility, points out that flexibility does not come with strength training but that in fact strength training without stretching can lead to a dramatic reduction in flexibility.  Taken to the extreme (aka CrossFit hero WODs) lack of flexibility can actually result in the loss of high-performance function (think overhead squats).  So basically intense training without proper stretching as a counter balance will lead to a deterioration in performance.

So what do you as a CrossFitter need to do?…Commit to stretching daily if not multiple times daily.  Even a couple of daily but short 10-15 minute stretching sessions will lead to increased gains in flexibility and ultimately gains in performance.  As a CrossFitter you need to stretch everything but additional attention should be paid to the shoulders, core and hips.  Our CrossFit Scottsdale Yoga classes are designed to pay special attention to the areas and will give you ideas for stretches that you can easily incorporate into a daily routine.   Classes are offered Wednesdays at 6pm and Fridays at 4:30pm conveniently before the new strength class.   So come flex your muscles as often as you can.

Coach Katie

Guess who's more flexible...

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