I had the pleasure of sharing my passion of nutrition with the amazing men and women at Luke Air Force Base. Thank you to Sherri Biringer and everyone at Luke for welcoming me in to your community and letting me talk about the benefits of choosing good food. We spent time going over Paleo/Zone concepts, food quality and balance. The goal was how to start a lifestyle change in order to feel better, look better, perform better and ultimately be “Fit to Fight”! Thank you again for having me!
Doug Carter is the December athlete of the month at CrossFit Scottsdale. Doug was my very 1st “Firebreather” and has come a long way in a year. Through trials and tribulations a lot of ups and a few downs Mr.Carter has shown dedication like I have not seen before. Coming to class 5x week on some days 2x a day. With some of the best form around on a “Big guys” frame Doug has become a leader in all areas and his Olympic lifting is one of the best. Doug you truly have become a CrossFitter in all areas of our program.
Doug shared with me his dream of becoming a Level I Coach, opening his own “box” and changing careers like so many wish they could. He got his cert in December is now an “Ambassador” and will start apprenticeship soon here at CrossFit Scottsdale. Congratulations Doug. You deserve everything you want in life.
The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:
“So I have to share this with you. I went to CrossFit St. Louis today with my friend and afterwards, I kept thinking how much I like our CrossFit better, including the way you run the classes. I was telling my friend that I was considering moving back to St. louis but I really love my CrossFit Scottsdale and don’t think I can leave it. At that point, she did tell me I need to get some serious psychological help. But really, you guys are doing such an awesome job at welcoming people, helping us to collaborate, learning team work, and really pushing us to our max potential. I have gone to 3 different CrossFit affiliates now and have to say you guys seriously have the best ran school of “Elite Fitness.” I’m not just saying that either, I really believe it! I keep telling my friends in St. Louis that they have to come to my CrossFit class! It’s way better. LOL Okay, I’m a psycho, I know. but I wanted to share my opinion with you.”
Happy Birthday Brotha. You have become a stapel at our home away from home… CrossFit Scottsdale. So since today is friends and family day we will all start with “33” burpees to celebrate Brett’s birthday.
“33” Brett Bartlett Birthday Burpees
5 min jump rope Skill
Wall balls Wod
400 meter run
25 push ups
25 pull ups
25 wall balls
25 sit ups
You want flexibility? Step right this way. Stronger lower back? Can’t think of a better way to build it. You want this thing we call “overall body strength” but can never agree on how to get it? Overhead squats are the “one size fits all” of the lifting world.
Warm up Wrist flexibility
Turkish get ups Skill Overhead Squat Wod
100x OH Squats 95/#65
Check out this video by CrossFit Los Angeles looks like Jonsey is the one to beat. 5:33
What a great 1st CrossFit Yoga class. Katie twisted, turned and moved us in every direction during the 45 minute “Flow” broken up by a 10 minute AMRAP consisting of 5 strictpull ups/10 sit ups/15 squats. It was a tough class and I really enjoyed it. Thank you Tia, Erin, Sara, Don, Tabatha and Richard for pushing me to find my inner Yogi… Namaste… Coach