Warm up High knees
Standing broad jumps
WOD 100 yard dash
5x power cleans #135/95
7x push ups
As Many Rounds as Possible in 20 min
Thanks to everyone who came out to the Kayyem’s 10th annual Superbowl party. All the dishes were amazing and I think I’m in love with… Gooballs. Now the party’s over. Throw the junk away and start fresh today. Get to class early and start this week out right. Valentine’s Day is Sunday so that’s 6x days of training and eating clean before you do it all over again.
36 students and 1 friend (who got quickly introduced to CrossFit) came out to participate in today’s “Hopper” Challenge.
Here is a taste of what it was like today: “3-2-1 GO!”, high fives, “One more rep!”, cheers, “Let’s go! You can do it!”, clapps, sweat, “Don’t come off the bar!”, kids playing, family and friends competing, “Great Job!”, . . .PRs.
And here are the results:
1 Mix together in a small bowl the lime zest, lime juice, olive oil, and chipotle powder. Put the shrimp in the lime chipotle mixture; make sure each piece is well coated.
2 Spread the bacon pieces out over several layers of paper towels on a microwave-safe plate. Cover with another layer of paper towel. Microwave on high until the bacon fat begins to melt but the bacon is still pliable, about 1 1/2 minutes.
3 Prepare grill on high, direct heat (if grilling) or preheat the oven to 450°F.
4 Working one at a time, wrap a half piece of microwaved bacon around each piece of shrimp. If you are grilling, thread the shrimp onto long, flat skewers (flat skewers make turning the shrimp on the grill easier). If you don’t have flat skewers, I’ve used two thin bamboo skewers (soaked in water for 30 minutes beforehand) to the same effect. If you are using the oven, secure each the bacon onto the shrimp with toothpicks. Place the bacon-wrapped shrimp on a slotted baking pan (lined with foil inside for easy cleaning). Brush remaining lime chipotle mixture on the outside of the bacon-wrapped shrimp.
5 Grill uncovered for 5 to 7 minutes on each side, or bake in the oven for 10-14 minutes, until shrimp is pink and the bacon is crisp.
Yoga at its essence is a moving meditation designed to help a practitioner use their breath to become fully present in the moment. That sounds awesome but what the heck does that really mean? For me it’s a constant struggle to really understand and live this concept as I am sure it is for most drawn to the fast paced, competitive and constantly changing nature of CrossFit. In my life, being fully present is the struggle to observe, accept and appreciate where I am without any judgment.
In CrossFit it is my reminder that every WOD is a new moment and chance to leave everything else at the gym door and give all I have today in this moment while accepting where I am physically and mentally for those 10-25 minutes. The chance to compare time or reps will be there always be there. Injury, soreness and fatigue will be there. Without a doubt a new WOD will be there tomorrow. But during this WOD today and in this yoga practice today I can just work on being fully present. Coach K.K
CrossFit Scottsdale Yoga (WOD) Workout Ofthe Day
10 minute (AMRAP)As Many Rounds As Possible
20 wall balls
10 toes to bar
Team Awesomeness: Logged 56 miles after class in the month of January. Sara and Erin AKA Roar and Harkey tore up the pavement and sealed the victory for the 3 days/3 nights stay in Kaanapali, Maui. “Roar” also stamped her mark in the streets earning the Co- athlete of the month for January. Sara is a CrossFit Scottsdale Ambassador, she is always early and always stays late to work on skills and can double under with the big boys. Take a few minutes to get to know her and she will be a lifelong friend. “Thank you for your Hard’nup attitude, I love it” Coach
Here is the WOD for the CrossFit games sectionals in Alaska. The workouts are usually kept a secret until the day before. Regardless of how competitive the participant, the beauty of events like this challenge–and the Sectionals this year–is the inspiration to all involved to train harder. It’s about making new friends and being a better CrossFitter, and person, for the experience. 6 PULL UPS/6 RING DIPS/500 METER ROW/6 THRUSTERS 135/#95 4 ROUNDS FOR TIME:
Congratulations to Ted for winning the Aloha January Run Challenge and the 3 days/nights trip to Kaanapali, Maui. Ted logged 40 miles after class and a total of 100 miles in the month. Ted also completed his very 1st marathon without ever running more than 6 miles. His dedication and desire is also bieng recognized as our Co- athlete of the month.
“You have become a Firebreather faster than anyone before, continue to progress and get better at everything you do.” Coach.