#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.

#42

10,20,30,40,50,60 seconds of work. 20 seconds of rest after each set. 1 minute rest after each exercise.

Ab mat sit up
Jump rope
Overhead squat
Kettle bell swing
Thruster
Lunge
Wall ball
Push up

FREE CrossFit Scottsdale Class

Starting Saturday Dec, 6th @ 9am and every Saturday this month we will be teaching FREE CrossFit Scottsdale class at Lululemon in old town Scottsdale. Please check out www.lululemon.com

lululemon athletica makes technical clothing for yoga, dancing, running, CrossFit and most other sweaty pursuits. They create components for people to live longer, healthier, more fun lives. Founded in Vancouver BC in 1998, the first lululemon shared its retail space with a yoga studio. They have been growing ever since, and there yoga clothes and apparel are now available at over 80 stores across Canada, the United States and Australia. Authentic to its West Coast roots, lululemon continues to focus on a healthy, balanced fun-filled way of life. Lululemon Scottsdale is located @
7051 E. Fifth Ave. Suite # E
Scottsdale, AZ 85251
(corner of Marshall Way & Fifth Ave. Behind the horse fountain in the courtyard.)

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