#52 Merry Christmas

Aloha and Melikalikimaka,
from all of us at CrossFit Scottsdale. We wish you and your family a very happy, healthy holiday. May 2009 be your best year yet. Here is your Christmas day W.O.D. Get the whole family up and out for this No Equipment needed workout.

Pack up the stroller, get the leash and head outside. Walk, hike, bike or run for 30 minutes. Then do 1 push up. Stand up turn around and do 2 push ups. Stand up turn around and do 3 push ups. All the way to 20. Lunge in place for 5 min alternating legs. Try to drink a glass of water before and  after each plate of food you eat. This will help flush your system and trick your body into feeling full. After you are done training take a nap and enjoy your day with the ones you love.

PEACE
Coach Luke Kayyem

Congratulations Karla and Alex Flores for your 1st place finish  last weekend in the CrossFit Scottsdale 5k Fitness Challenge!!! Karla and Alex will both be recieving a free month of training for their wins. Be sure to join us in January for our next fitness challenge. Check back to the website for more information.

CrossFit Scottsdale 50th W.O.D

Wow! 50 workouts! 50 different, intense, tough W.O.D’s in 4 month’s. Let’s celebrate our accomplishments together with this 50 rep workout.

50 of everything for time…
Box jump
Push press
Double under or 300 single
Wall ball 10# 14#
Jumping pull up
Kettle bell swing
Superman
Burpee

Dance for the health of it…

O.K so your ready to start an exercise program or maybe your tired of the one you have. Put on some music, grab your love and start dancing. Who cares what you look like or what your wearing.

“Just move baby” 
 
 

 

  • Calories – Dancing can burn as many calories as walking, swimming or riding a bicycle. During a half-hour of dancing you can burn between 200 and 400 calories.
  • Cardiovascular Conditioning – Regular exercise can lead to a slower heart rate, lower blood pressure and improved cholesterol profile.
  • Strong Bones - The Lateral movements of many dances strengthens you weight bearing bones (tibia, fibula and femur) and can help prevent or slow loss of bone mass (osteoporosis).
  • Rehabilitation- If you’re recovering from heart or knee surgery, movement may be part of your rehabilitation. Dancing is a positive alternative to aerobic dancing or jogging.
  • Sociability – Dancing contains a social component that solitary fitness endeavors don’t. It gives you an opportunity to develop strong social ties which contribute to self-esteem and a positive outlook on life.

Dance for the health of it…

O.K so your ready to start an exercise program or maybe your tired of the one you have. Put on some music, grab your love and start dancing. Who cares what you look like or what your wearing.

“Just move baby” 
 
 

 

  • Calories – Dancing can burn as many calories as walking, swimming or riding a bicycle. During a half-hour of dancing you can burn between 200 and 400 calories.
  • Cardiovascular Conditioning – Regular exercise can lead to a slower heart rate, lower blood pressure and improved cholesterol profile.
  • Strong Bones - The Lateral movements of many dances strengthens you weight bearing bones (tibia, fibula and femur) and can help prevent or slow loss of bone mass (osteoporosis).
  • Rehabilitation- If you’re recovering from heart or knee surgery, movement may be part of your rehabilitation. Dancing is a positive alternative to aerobic dancing or jogging.
  • Sociability – Dancing contains a social component that solitary fitness endeavors don’t. It gives you an opportunity to develop strong social ties which contribute to self-esteem and a positive outlook on life.

Congratulations Erica and all of CrossFit’s newest Coach’s this weekend.
The Future of Fitness…

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