Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10?  If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

"The New Breed"

Congratulations to “The New Breed” of CrossFit Scottsdale students who have showed the skills possible to complete the Level II test. Check out this video of the performance.

Level II Test
I. 2 Mile Run Men 50x Pull Ups Under 20-25 Minutes
II. 10x Clean & Jerks Body Weight-3/4 10x Overhead Squats 3/4-1/2 Body Weight
III. 50 Burpees Under 4 minutes

CrossFit Scottsdale Level II Test (orange Band) from Luke Kayyem on Vimeo.

The Filthy "50"

50 box jumps
50 jumping pullups
50 KB swings
50 walking lunges
50 knees to elbows
50 push press 45#
50 back extensions
50 wall balls
50 burpees
50 double unders

Compare to Aug 25, 2009

Hatha What? Bikram Who?

I have been asked by several CrossFit Scottsdale students what the differnces are among the various styles of yoga.  Yoga is a centries old Eastern born philosophy that was originally designed to help practitioners achieve spiritual enlightment by bringing balance to the body and clarity to mind.  Like a Scottsdale cougar yoga has received several cosmetic adjustments over the centuries which has resulted in numerous yoga options that strive to meet the divergent needs yoga students.  The Yoga Journal article Not All Yoga is Created Equal does a good job of explaining most of the major types of yoga and the differnces between them.  Here is the link if you are interested.  http://www.yogajournal.com/basics/165  Sumits yoga which is native to the Phoenix/Scottsdale area is not mentioned in the article but is a yoga practice done in a heated room that combines Bikram, Ashtanga, and Vinyasa.

CrossFit Scottsdale Yoga is based primarily in hatha yoga which focuses on different yoga poses combined with breathwork.  But like CrossFit, CrossFit Scottsdale yoga has no problem borrowing from any type of yoga practice that will lead to greater overall physical balance and ultimately better CrossFit athletes.  The class is designed to round out your workout regimine for the week.  If the week’s WOD’s placed heavy emphasis on shoulders then CFS Yoga will include several shoulder openers.  The squat position and hips in general are foundational in CrossFit so naturally all classes are designed to open the hips and increase flexibility.  CrossFit Scottsdale Yoga is another take on yoga designed specifically to meet the needs of CrossFit students.

Richard Yoga


Warm up
1 Mile Run

10x KB Swings
10x Mountain Climbers each side
10x Hand Stand Approach
10x Rounds

"Miami Beach"

Warm up
Inch Worm
Broad Jumps



7x KB push press
14x Sit ups
7x Rounds For time:

Today Najla and I leave for Miami Beach, Florida to spend the weekend with hundreds of other CrossFit Affiliates worldwide. The purpose… “State of the Union” this annual event brings the “Leaders of the industry” together under one roof to discuss everything from the Games, certifications, seminars, programming, lectures and of course a beach side wod. I packed my jump rope, ab mat and my flip video to capture as many relevant topics to our school as possible. Have a great weekend and remember CrossFit Scottsdale Yoga @ lululemon this Saturday @ 9am. Food as fuel class @ 11:30.


Mentally Challenging = Physically Rewarding

Hey Luke,
  I just wanted to thank you again for all the help and support this morning.  I’m making a bad habit out of finishing far behind the pack, but trying very hard to get past the frustration that comes along with it.  It’s been really difficult for me to realize and admit I have serious problems with my flexibility, strength, and especially cardio.  I’m fully aware that if we were a competitive sports team, I’d be one of the last on the bench right now. 
  In my mind this is a good thing, because it’s the motivation I need to find the spark I lost many years ago, when I’d be damned if I was going to let anyone beat me at anything.  It’s something I’ve lost, and in some ways, I’m probably a little more (mentally) healthy because of it, but physically it’s taken a toll.  I have a long way to go, but I hope before too long to be one of the stronger students in class, and feel like I’m contributing rather than struggling.  
  I thought that due to injury, lifestyle, and career I’d no longer have a chance to grow and improve physically, but you’ve proven me wrong in my short time here.  More than anything, when I have a flash of my old self or see the future potential, it’s the best motivation, and gets me through days like today.  If I can find a way to restore my “edge” while tempering it with a little age and wisdom, I’ll be in a fantastic place.
  Sorry for the rambling note, but it’s funny how sometimes you don’t miss something until it’s gone, that’s how I feel about my athleticism.  I wanted to let you and the entire staff know that while I may not be the most talkative and gregarious student (yet), I’m certainly one of the most grateful for the opportunity CrossFit represents, and the great people who make it possible.


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