A Shift in Perspective

 

Programming for Friday, July 26, 2013

All too often we fall into the trap of emphasizing our failures and disappointments more than our successes and accomplishments. We could have rowed harder; we just can’t seem to get that kipping pull-up down; we should have put more energy into our last project at home or work.  At CrossFit Scottsdale, we are a group of highly motivated people who view ourselves as always having room for improvement. But, consider for a moment that improvement can only grow through our recognition and emphasis on our triumphs, not our failures. Today while you are in the gym, practice the skill of celebrating your accomplishments. This simple shift in perspective may be all you need to progress in the gym and in other areas of your life!

 

Practice shifting your perspective with this image. Can you see the two different women?

Practice shifting your perspective with this image. Can you see the two different women?

 

WARMUP
1000 Row + PVC mobility
SKILL
Kipping pull up
STRENGTH
Strict pull up 5×5
:30 to :60 Second plank hold
CONDITIONING
12 Minute AMRAP
10 Burpees
10 Double unders
20 Burpees
20 Double unders
30 Burpees
30 Double unders

What’s Your Strategy?

 

Programming for Saturday, July 26, 2013

21 – 15 – 9 workouts are a bit deceptive upon first glance. Technically its only three rounds. And those rounds appear to get easier and easier to boot! However, once you factor in the deadly combination of power lifting and heart-racing body-weight movements, that three round workout becomes an entirely different animal — and an untamed animal at that!

There are many ways to strategize in a 21 – 15 – 9 workout.  If you are up for an experiment, try moderately pacing yourself during the first 21 reps. Then, during the sets of 15 unleash everything you got! By the time the 9 rep sets comes around let you fighter instincts take over, and push through that physical and mental wall knowing the end is in sight!

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CONDITIONING
21 – 15 – 9
Thruster + Pull up
*10 minute rest
21 – 15 – 9
Power clean + burpee

New Product at CrossFit Scottsdale: SFH Fish Oil SO3+D3

There is a new product at CrossFit Scottsdale that is going to benefit you, our students…especially because you are a CrossFitter in the beautiful state of Arizona. “The recent research suggests that almost 80% of Americans are Vitamin D deficient.  Isn’t that amazing? We are not getting enough sun exposure.  Most would say that living in Arizona gives us a benefit, and so none of us should be worried- because we get lots of sun!  However this isn’t true.  Most of us try and stay OUT of the heat, and when we do, we lather up the sunscreen that blocks the UV rays that create the Vitamin D.”

So how can we replenish that Vitamin D we need so bad? With the Stronger Faster Healthier SO3+D3 (Super Omega 3 + 1000 iu Vitamin D3)!

Why is D3 so important anyway?

  • Sufficient vitamin D prevents prostate cancer, breast cancer, ovarian cancer, depression, colon cancer and schizophrenia.
  • “Rickets” is the name of a bone-wasting disease caused by vitamin D deficiency.
  • Vitamin D deficiency may exacerbate type 2 diabetes and impair insulin production in the pancreas.
  • Vitamin D is used around the world to treat Psoriasis.
  • Vitamin D deficiency causes increase of colds and flu’s.
  • Vitamin D deficiency causes preeclampsia.
  • Seasonal Affective Disorder is caused by a melatonin imbalance initiated by lack of exposure to sunlight.
  • Chronic vitamin D deficiency is often misdiagnosed as fibromyalgia because its symptoms are so similar: muscle weakness, aches and pains.
  • Your risk of developing serious diseases like diabetes and cancer is reduced 50% – 80% through simple, sensible exposure to natural sunlight 2-3 times each week.
  • The majority of infants with vitamin D deficiency (78%) present with seizures.
  • Infants who receive vitamin D supplementation (2000 units daily) have an 80% reduced risk of developing type 1 diabetes over the next twenty years.

Make sure you stock up today at CrossFit Scottsdale or order online! 1 bottle of the 10oz formula lasts 60 days!!

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United States Weightlifting Certification

CrossFit Scottsdale is hosting the USAW Olympic Lifting Certification on August 17th and 18th. If you are interested in becoming Olympic lifting certified, please visit this link to register through USAW and sign up at CrossFit Scottsdale. Take advantage of this certification and become more efficient in your Olympic Lifting skills. Classes at CrossFit Scottsdale on August 17th will be at 8am and 9am only!

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Muscle Ups: From Mystery to Mastery

 

Programming for Thursday, July 25, 2013

There are 101 different methodologies to condition the body to be able to perform the coveted muscle up. No matter how elusive this skill may seem right now, through practice all is possible. In todays skill portion of class we will be practicing on the rings to strengthen the necessary muscles for this movement, and to establish the essential motor patterns needed to turn the muscle up from mystery into mastery!

WARMUP
3x sets
Lunge + inch worm + leg swing + push up down dog/up dog
SKILL
Ring work:
Row + false grip + muscle up transition + dips + tucks + l-sit
STRENGTH
Work to heavy triple back squat
CONDITIONING
5 min AMRAP
LIFE: 5 Burpee + 5 box step ups each side 24″/20 + 5 hand release pushup
FITNESS: 5 Burpee + 5 box jump 24″/20 + 5 hand release pushup
SPORT: 5 Burpee + 5 box jump 30″/24″ + 5 hand stand pushup

Flexibility RX Workshop

FlexibilityRx is a system of Flexibility Training that will provide you with a simple formula to Turn FLEXIBILITY into PERFORMANCE.   The ‘PR-Formula’ consists of properly assessing flexibility, ‘FLOW’ing into your stretches, before retesting your flexibility by setting a ‘PR’ in your workout. By understanding why, where, when, and how to stretch you will no think of stretching as just part of your warm-up – you will be stretching to increase your strength, speed, and power for your workout.  The ‘FRX Method’ makes stretching simple, efficient, and effective by providing you with flexibility assessments, stretch routines for the squat, press, running, and recovery and a method of stretching called “FLOW’.

Join Kevin Kula on August 1st from 8-9:30am.

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You Know What Time It Is! WOW!

 

Programming For Wednesday, July 24, 2013

WOW! Is it Wednesday already?  Now that we have all recovered from the last WOW we can press on with determination and strength to test ourselves yet again! With this week’s descending rep scheme, know that as you complete each set that the next will feel like you’re being let off the hook!  Move with that attitude throughout the workout and just might surprise yourself with your final time.

SICFITdips
SPORT
50 unbroken double unders + 5 unbroken muscle ups
40 unbroken double unders + 4 unbroken muscle ups
30 unbroken double unders + 3 unbroken muscle ups
20 unbroken double unders + 2 unbroken muscle ups
10 unbroken double unders + 1 unbroken muscle ups
FITness
50 unbroken single unders + 5 strict pull ups
40 unbroken single unders + 4 strict pull ups
30 unbroken single unders + 3 strict pull up
20 unbroken single unders + 2 strict pull up
10 unbroken single unders + 1 strict pull up
LIFE
50 single unders + 5 jumping pull ups
40 single unders + 4 jumping pull ups
30 single unders + 3 jumping pull up
20 single unders + 2 jumping pull up
10 single unders + 1 jumping pull up

Why Water?

 

Programming for Tuesday, July 22, 2013

Our bodies are made up of 60% water. If we don’t keep ourselves properly hydrated our body is unable to sustain our activities at optimal levels. This is especially true for the folks at CrossFit Scottsdale, who are no stranger to pushing their bodies to their physical limits. Muscles depend of proper hydration to function. Without it, the muscles’ cells become shriveled, causing performance to suffer. As if that wasn’t bad enough, lack of water consumption can slow muscle recovery when we are feeling sore.  To avoid these negative side affects, be sure to drink water throughout the day — both before and after your workout. Your muscles will thank you for it!

DrinkMeWater

WARMUP
Dynamic movement
STRENGTH
Push press 5. 3. 1
Strict press 5. 3. 1
CONDITIONING 
400 Meter run, then…
12 min AMRAP
10 Box jump overs 24″/20
20 Sit ups
STRETCH

The White Moment

 

Programming for Monday, July 22, 2013

“At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precious moment in life than this, The White Moment, and you will work very hard for years just to taste it again.”

– Yuri Vlasov, Soviet Weightlifter

SilentVictory

CONDITIONING
Front Squat + Max calorie row for 25 sec, x5
*3 min rest between sets
Strict pull up + Max mountain climber for 25 sec, x3
* 2 minute rest between sets
5/7/10 burpees AFAP EMOM
LIFE: 10-12 Front squat + 8-10 ring rows + Burpees 5
“To improve the quality of your life”
FITness: 8-10 Front squat + 5-8 Negative pull ups+ Burpees 7
“To be faster, stronger, fitter than yesterday”
SPORT: Front Squat + 3-5 Strict/weighted pull ups+ Burpees 10
 ”We will die for points, in any sport”

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