#82

Warm Up
5 Rounds of:
200 Meter Run
Max Rep Push Up
Add total number of push ups from each round

Work
15x Pull Ups
10x Over Head Walking Lunges
15x O.H. Squats
Crab Crawl

Cool Down
Total number of added push ups from warm up

#81 Squat day

25X air squat, air squat to calv raise, overhead squat, back squat
3X60 seconds squat hold
4×25 sumo dead lift high pull
Run 400 meters
SQUAT X 20,18,15,12,9,5,5,5,5 + load

#81 Squat day

25X air squat, air squat to calv raise, overhead squat, back squat
3X60 seconds squat hold
4×25 sumo dead lift high pull
Run 400 meters
SQUAT X 20,18,15,12,9,5,5,5,5 + load

#80 Luke Who?

This W.O.D was named and created by Coach Bryon Maxwell. Bryon is a Level 1 CrossFit Coach and will be teaching Monday night’s @ 5pm. Please be sure to introduce yourself and give him a hard time about what time the 5pm class starts…

Row 500 meters
21 Push press
Row 500
18 Push press
Row 500
15 Push press
Row 500
12 Push press
1X For time

Boys and Girls Club 5K family walk/run

This morning my wife, Tiffany our Nutritionist and our two babies joined 200 other kids and parents at
 The Boys and Girls club’s of Scottsdale 5K family fun walk/run. So we packed up the truck and left for Eldorado park about a 15 minute drive from our CrossFit Scottsdale location on 92nd & Shea.

Half asleep with a cup of coffee and a leftover zone bar. I unloaded the beast and put are gear under the the double stroller. Telling myself to just enjoy the walk with my family. But then I saw one… another dad with a stroller… and another. So I started to get that fire in my belly that burns like a wild fire called COMPETITION.
It’s what makes us better at what we do!!! After a light stretch I think I touched my toes once and yawned twice we started. My original goal of walking turned to jogging turned to top 10 finish turned to grabbing my ipod putting on a little Kanye “STRONGER” strapping the kids seat belts on tight and trying to WIN this thing. 3.2.1 GO. That was the last of my wife and Tiff I would see for 24 minutes and 17 seconds. 19th place overall and more importantly 1st stroller dad across the finish line. My wife ran it in 34:15 running an extra mile by mistake and Tiffany coming in at 34:14 with a bloody sock and facial expression that read
“What happened to the walk?” Great job to everyone. Especially the kids who finished the race and of course my 8 month old daughter who ran her 1st 5K.

#79 TABATA = 8X 20 Seconds

Tabata. 20 seconds of non stop work followed by 10 seconds of rest 8X.
Overhead squat
Push up
Sit up
Superman
Med ball thruster
Med ball squat hold
Kettle bell swing
Box jump
Spar with bag/Bob
Burpee
Sprint

30 seconds rest in between each exercise. GET IT DONE!!!

One way to become enthusiastic is to look for the PLUS + sign. To make progress in any difficult situation, you have to start with whats right about it and build on that.

                                              Norman Vincent Peale

#78 Team Tuesday

WOW! What a day! What a workout!
I woke up at 5:30 am this morning with a pounding headache and soar throat from something my kids usually have. I felt terrible. But I sucked it up and headed into the office (I am Coach for you new-bees)
6am was an amazing class with back from Michigan Steve Q, congrats on the sale, and back from knee surgery Toby. They both did an amazing job with a hybrid version of #76 and #77.

7am was by far the most energy filled class we have had in this month. We split up in two teams. Team Black was Myrna, Chris and Jay bones. Team Red was E.P, Brandon and Erin. The workout was:

50 Burpees
1 Mile run
5,000 Meter row
100 Jumping pull ups
100 Push ups
1000 Jump ropes
FOR TIME:
Each Team had 1 minute to stratigise the order of there teamates. Once you start you cannot change the order. You must complete each exercise in order before moving on. GET IT? Team Black had a time of 44:07. Team Red 46:06. The most challenging part was the row. Amazing job! The energy everyone put in to that workout made me feel amazing and so I started to feel better.

12 hours later at 6pm Level 1 class 5 students showed… OH NO! This means that I have to workout. This is a TEAM training session and one TEAM was short. So I jumped in! Feeling pretty good from the Vitamin Injection Dr. Terranella our (In house Naturalpathic physician) gave me at 5:30 I accepted the challenge. So Coach E.P picked teams.
Team Black: Kate, Tiffany and Will Vs Team Red: Hamid, Mrs.Robinson and me. The exact same workout except we cut the row down to a 2K sprint. A little different but still extremely tough. An absolutely amazing performance by everyone especially Will. With only 24 hours of experience in CrossFit he helped push Team black ahead to win by 7 seconds. Team Black 27:41. Team Red 27:48. WOW! What a workout! What a day! Thank you to everyone in class today for motovating me to WORK HARD. EVERYDAY! ALL DAY!

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