Monday 10/13

Side hurdles X 5
Run in place 30 seconds
Overhead squats 25X
Kettle bell swings 25X
Sprint 60 seconds
Stretch 2 min
Row 500 meters
Bridge – hold 60 seconds
Pelvic thrusts 60 seconds

3X

Cardinals Vs Cowboys

Team CrossFit took over the tailgate section of the Cowboys Cardinals game Sunday afternoon. With a goal of building our fitness community to 100 students. I am always marketing my business. Firing up hot dogs and chicken in my CrossFit Scottsdale shirt is just one more way I can spread the word. I would like to encourage all of you to do the same. Invite a friend or family member. Send a link of www.CrossFitScottsdale.com to your contacts or wear one of our shirts to the grocery store. Every little bit helps.

October sunset

As I sit outside with my two children at the beginning of this fall month. I cant help but think of my own childhood and how much I have always loved October. The world series, Football, Halloween and of course my birthday. In a two season city like Scottsdale October separates us from the hot and the cold.

With my wife at a movie with a friend I decided to open all the windows and hang outside with the two under two year old’s I mentioned above and of course the family dog. “Ziggy” an 8 year old choclate standard poodle. Who since my son was able to crawl has become not mans best friend, but boys. Accepting his duty as companion, protector and of course pull up bar.

As the orange sun sets over the wall and all four of us sitting on one lounge chair I stop and smell the flowers hypothetically speaking. But I really think this is one of those moments I will remember for the rest of my life. “What a beautiful day” O.K O.K it wasn’t all roses today. There were ups and downs but at the end of it all. There was one moment of one minute that made everything I work hard at seem like a breeze. Work hard every day but don’t forget the little things we take for granted. So open up those windows put on a good album and just enjoy it all in.

Friday 10/10

Warm up> Walk, Jog, run 1 minute each for 21 minutes total.

With a continuous running clock do 1 push up for the 1st minute. 2 push ups for the 2nd minute. 3 for the third… and so on until you can no longer do the amount of push ups in the minute.

Athlete of the month

“Congratulations Ellen on becoming October’s Athlete of the month.”

 

I have never been recognized for doing anything athletic so being Athlete of the Month at CrossFit was particularly surprising and exciting.  Being a massage therapist, it is important for me to be strong.  I tell my husband that exercise is not an option for me but part of my job.  I have tried several different exercise programs throughout the years but Cross Fit with Luke has been the most effective in the least amount of time.  After just a few weeks, I’ve already started to feel stronger and my endurance has gotten better as well.  My clothes are also starting to fit better (always a plus!).  I really like the small class size which makes it possible for Luke to keep after me about proper form, even when it’s difficult.  He is able to modify any workout to a person’s fitness level and makes you feel good about what you are able to do while working toward harder goals. The other students in class are also very encouraging and supportive which makes things a little nicer if not competitive.  I would highly recommend CrossFit to anyone serious about getting into or maintaining good fitness.

Athlete of the month

“Congratulations Ellen on becoming October’s Athlete of the month.”

 

I have never been recognized for doing anything athletic so being Athlete of the Month at CrossFit was particularly surprising and exciting.  Being a massage therapist, it is important for me to be strong.  I tell my husband that exercise is not an option for me but part of my job.  I have tried several different exercise programs throughout the years but Cross Fit with Luke has been the most effective in the least amount of time.  After just a few weeks, I’ve already started to feel stronger and my endurance has gotten better as well.  My clothes are also starting to fit better (always a plus!).  I really like the small class size which makes it possible for Luke to keep after me about proper form, even when it’s difficult.  He is able to modify any workout to a person’s fitness level and makes you feel good about what you are able to do while working toward harder goals. The other students in class are also very encouraging and supportive which makes things a little nicer if not competitive.  I would highly recommend CrossFit to anyone serious about getting into or maintaining good fitness.

Thursday 10/9

Turkish get up 25X each side
Lunge 30X each side
Hip extension 3X10 each side
Standing wall ball 25X
+5 push up penalty for any dropped balls above
Med ball push up 25X
Med ball sit up 25X
Med ball wipers 25X each side
Med ball clean and press 25X
Med ball overhead squat 100X
Jump rope 500X

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