G.P.P General Physical Preparedness

Many times athletes will get so caught up in the idea of trying to get stronger that they forget about everything else. They may work out every day, feel strong and think that they’re in great shape, but they can’t walk across the room without having to stop and catch their breath. This is puzzling to the athlete who has put in so many hours of training to be in “such great shape.” Many injuries happen because one variable is left out, things begin to stagnate, and soon after that the athlete gets hurt. This is where General Physical Preparedness training (GPP) often can help. 

GPPtraining serves several functions: 1. The formation, strengthening or restoration of skills which play an auxiliary, facilitatory role in sports perfection. 2. As a means of educating abilities, developed insufficiently by the selected type of sport, raising the general work capacity or preserving it. 3. As active rest, assisting the restoration processes after significant, specific loading and counteracting the monotony of the training. These functions define the role of the general-preparatory exercises in the athlete’s training system. The most common way GPP is applied is through body weight exercises such as squats, mountain climbers, jumping jacks, jumping rope, box jumps, pushups and sit ups. So todays W.O.D is called the GPP.


400 Meter Run
Box Jump 20x 20″
Jump Rope 500x singles
Push Press 15x #75/55
Thruster 15x #75/55
Wall Ball 15x #20/14
Hand Stand Hold 70 seconds
Burpee 20x
Squat 80x
Sit Up 65x
Push Up 40x


I would like to congratulate the following students for making the 2010 CrossFit Scottsdale “Gamers” team. In 2 weeks these competitors will be in San Diego, CA for the Southwest CrossFit sectionals. We are taking more students than any other school in the state and we would love for you guys to come and cheer us on. The event is two days March 27 and 28. The top 3 male and female athletes will make up our Affiliate Cup Team.

Ilana, Brett, “Sarge”, Doug, B.K, Matt, Angie, Eileen, Erica, Luke. *Not Pictured. *B.G, *Skip, *J.K

Boys will be Boys…

Warm up
10 min jump rope
Side to side
Front to back
High knees
Left foot
Right foot
Single as many as you can in 1 min


5 Pull ups
10 Box jumps
15 Deadlifts

As many rounds as possible in 20 minutes

"Mighty Maxwell"

Overhead Squat
Sumo Deadlift High Pull
Push Press

This is one of my favorite videos from the Old School days. Max and I in the back parking lot. Anytime… Anyplace… Anyway… Get some… As fast and as hard as you possibly can…

CrossFit Scottsdale Powered by Kayyem Fitness

CrossFit Scottsdale Powered by Kayyem Fitness: A family owned business. A CrossFit Affiliate since March 2008. Training CrossFit since 2008. Founded and Programmed by a Fitness Professional since 1999. CrossFit Business of the Year in 2009. Voted Best of Phoenix in 2009. Industry Leaders and Innovators.

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Our gym is NOT open to the public.

There is no swing by and “check it out” time, unless you are traveling and belong to another affiliate and want to train. There is a lot of information about us on our blog, on our facebook fan page and throughout our website. Spend some time with it so that you are familiar with what we do. If you’re not ready for this type of commitment, stay connected…one day you will be. If you would like to come learn more about us, call us and/or send us an email and make an appointment to go through your complimentary introductory session with a Coach. Come prepared to work out. Please do not call and ask about price. We don’t compete on price; we compete on quality, service, skilled professional coaching, our commitment to our community, training and results.

There are plenty of places out there A LOT cheaper. You get what you pay for. If you are looking for value and our commitment to helping you achieve your goals, then you are in the right place.

Motivated People Only.

(Thank you HyperfitUSA.com)

Spring Training

The most beautiful day of the year today and what a better way to enjoy it than with friends and teamates that “Go to WAR” together in class. The game was played at Scottsdale Stadium where the San Francisco Giants played the hometown Arizona Diamondbacks. The game sold out and there was not an empty seat in the house. Thanks to everyone who came out and ROCKED the CrossFit Scottsdale gear. Here are a few pix from today’s game. Spring Training. Thanks to Mike “6” for hooking up the Team at his bar in downtown Tempe at Whip Lounge. For those of you who went to battle this morning with  “Nancy” here are some more photos.


Warm Up: Joint Mobility-Get Loose

Strength: Thrusters 3X3X3X3X3

1 minute at each station, 15 seconds rest to transition between, 2 rounds
Tire Filp-jump in and out
Wall Balls
Sprint 100 meters
Ring Dips
Plank hold

A Mohawk, Burpees and CrossFit all on T.V.

Here are some No Equipment Necessary CrossFit workouts that you can do at home:

1. Run 1/2 mile, 50 air squats - 3 rounds
2. 10 push-ups, 10 sit ups, 10 squats - 10 rounds.
3. 200 air squats for time.
4. Run 200 meters, 10 squats, and 10 push ups- 5 rounds.
5. Sprint 200 meters and do 25 push ups- 3 rounds.
6. Tabata squats and tabata pushups. (20 seconds of work followed by 10 seconds of rest, 8X)
7. 5 push ups 5 squats 5 sit ups, 20 rounds.
8. Invisible Fran…21-15-9 reps of air squats and push ups for time.
9. 100 Burpees for time
10. 3 vertical jumps 3 squats 3 long jumps - 5 rounds.

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