2 mile run
4 mile run
6 mile run
Kick Start this month’s CrossFit Scottsdale Fitness Challenge for January by choosing 1 of the 4 options above.
All of these will be counted towards your January miles and “YES” you can run up to 3 more miles after class.!!!
No sandbagging!!! If I find out you passed on this one, your running double. Coach.
Enjoy 4 days and 3 nights on Kaanapali Beach in Maui, Hawaii for pounding the pavement the month of January.
Vist http://www.kaanapalibeachrentals.com/vacation-rental.maui/Maui_Kaanapali_Villas_293/MKV0293 for photos and details on the Hawaiian vacation getaway.
As a CrossFit Scottsdale student you have 2 opportunities to win. This is a free challenge and open to CrossFit Scottsdale students only. There will be an individual category anda team/couple category ( 2 people- not necessarily a husband/wife but 2 friends that want to party in Luke & Naj’s condo for 3 days works too…)
The individual and team who logs the most miles AFTER coming to class and doing the WOD in the month of January will be the challenge winner.
The Mile Rules:
- Individuals and teams must be registered to participate in the mile challenge by 8:00pm on Wednesday, January 6th (to register put your individual name and/or team name up on the chart in the gym)
– All miles must be logged after your regular class CrossFit WOD
– All miles must be signed off by a Coach
– Miles must be logged in the gym immediately after the miles have been run
– Max of 3 miles per person/per day
– Miles can not be run at home
– Ipods are allowed
– Miles must be logged between Jan 2nd-Jan 30
– Prize must be used in the 2010 calendar year
Last day of the decade, how hard are you going to finish? Coach.
1000 Meter Row
Push up 2 min max effort
Run 800 Meters
It’s exactly a year ago this week I discovered Coach Luke & CrossFit Scottsdale. What a reason to celebrate 2009 and set some even greater goals for 2010, I’m sure many of you feel the same way! Over the last year I have been with you enjoying one of many WOD’s, challenges, and events thanks for being such a great community. This year I also completed my CrossFit Level 1 Certification and along with Coach Tiffany my CrossFit Nutrition Certification.
Many of you may not know that I am a Diet Coach, I have helped many people get to their desired body weight and sustain it without going on any kind of radical eating program or crash diet. With the New Year just ahead I would love to have any of you that are looking for a Balanced Eating program to be a part of my team. Check out www.thebodybalancediet.com to learn more and become one of my fans. Much like CrossFit Scottsdale we have a community of people winning together, we do weekly live conference calls where I will give you the knowledge to understand what getting to your ideal body weight looks and feels like. I have partnered with Coach Luke and promote CrossFit exclusively to my clients who are all across North America.
I have put together a special package for you. My clients typically choose one of my 2 options to join for a sign up fee and then an ongoing monthly commitment but for anyone from CrossFit that joins us, there is simply a one time fee of $199 with no ongoing fees. That provides you access to everything in our members area for an entire year.
So if you have 10, 20, 30 or more lbs you want to lose and keep off and have said 2010 is the year for you to be your personal best, let’s help you do that together. Below is a video of me on Fox 10 giving tips on how to overcome a diet plateau.
It’s time to get thin with MyrnaLynn-
Double unders (5×1) singles
5 min break
Lunge 400 meters
This wod is dedicated to those affected by Spinal Muscular Atrophy. Please check out this site for more info. http://www.curesmawod.blogspot.com/
200 reps of Thrusters 75/45#
10x Pull ups
Split Jerk 10,5,10,5
Knees 2 Elbows 5,10,5,10
Max sit ups in 2 min