#46

Warm-up
100 jump ropes
10 squats
5X
Train
Clean & Press 20,20,15,15,10,10,5,5
50 jump squats
25 lunges each leg
5X
25 box jumps
200 meter sprint
5X

CrossFit Scottsdale @ Competitive Fitness in Chandler

CrossFit Scottsdale @ Competitive Fitness in Chandler this  weekend for the CrossFit certification. Our very own Erica Picard will be receiving her Level 1 cert with Jason and Chad at their state of the art facility. www.competitivefitnessaz.com

Erica has always been a fitness fan from playing basketball with her older brothers growing up in Rhode Island to completing the mad mud run here in Scottsdale. Erica started training 7 years ago and has learned a lot from her brother Andrew who follows are program and is a C.P.T in West Minister, Colorado.
Erica enjoys running, biking, snowboarding, hiking and anything outside. She is also happens to be an amazing hair stylist and works here at The Edge full time. We wish her all the best and look forward to her future here at CrossFit Scottsdale.

The Scottsdale Alliance Networking Group is a business and professional networking organization that offers members the opportunity to share ideas, contacts and most importantly, referrals. We meet @ 7:30am every Thursday @ Paradise bakery off of Raintree and the 101.  http://www.sangaz.com/

#45 CrossFit Scottsdale greatest warm-up

A good warm-up is as important as your actual workout. Most people especially men don’t warm-up well enough. 5-15 minutes. A lite jog, a little stretch and a few burpees is all that is needed. Studies show that a 90% average increase in strength occurs after 3-5 warm-up sets of bench press before your 1RM or 1 rep max. So lets do my favorite warm-up
100 Push ups
100 sit ups

#45 CrossFit Scottsdale greatest warm-up

A good warm-up is as important as your actual workout. Most people especially men don’t warm-up well enough. 5-15 minutes. A lite jog, a little stretch and a few burpees is all that is needed. Studies show that a 90% average increase in strength occurs after 3-5 warm-up sets of bench press before your 1RM or 1 rep max. So lets do my favorite warm-up
100 Push ups
100 sit ups

Breakfast is king of meals. Quality breakfasts help you lose fat by making you less hungry the rest of the day. Quality breakfasts also provide your body with the nutrition & calories it needs to build muscle.
Here are 7 tasty & easy breakfast recipes that build muscle.

1. Oats & Bananas. Put rolled oats, whey & flax seeds in a bowl. Add milk & a sliced banana. Microwave for 2 mins. Add cinnamon, let it cool & eat. Switch the banana by apples, raisins or berries for a change. Try also honey & almonds.

2. Omelets with Veggies. I like omelets with onions & tomato. Spinach is also great. Bell peppers, zucchini & broccoli work too. Olive oil in pan. Chop veggies. Fry them. Pour the eggs. Cook until firm. Spice it up with cumin & pepper.

3. Protein Shake. Take your shaker. Add milk, whey, instant oats & 1 tbsp olive oil. Shake it. Drink. Make a double protein shake if you need extra calories. Drink half on waking up & take the other half with you to work/school.

4. Smoothie. Get a solid blender that doesn’t break when crushing frozen food. Two scoops whey, 1 cup frozen berries, 1 apple, 750 ml water, 1 tbps flax seeds, 1 tbps olive oil. Mix everything in your blender.

5. Granola Crunch. Poury yogurt in a bowl. Add granola, whey & berries. Mix. Eat.

CrossFit Scottsdale 5K

CrossFit Scottsdale will be having it’s first fitness challenge. Saturday December 20th @ 11am. Please come join us for a fun filled morning of fitness @ the EDGE on wellness. Invite your friends, family and neighbors. Bring the kids, dog or roommate to this FREE event. Water, Gatorade and orange slices will be provided.

Even if you have never ran a 5K before (3.1 miles) this is an excellent way to try for your first time. We will meet in front of the EDGE @ 10:30 for a group stretch and warm up. The CrossFit Scottsdale truck will start the race from the parking lot and follow up until the last student has finished.

The winner of this race will receive a FREE month of CrossFit
training 2X week.

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