Band Practice at CrossFit Scottsdale

 

Programming for Saturday, July 20, 2013

Maybe you are planning to take your L1 test this upcoming Thursday, or perhaps it is on your list of long term goals. Maybe you have been a proud owner of the coveted White Band for some time now. Regardless of which camp you find yourself in, today’s partner programming puts a whole new spin on the L1 test workout!  When formally testing, each skill is performed one at a time with rest between each sequential task. And of course you rely on only yourself to complete everything. Not today! Today there will be no resting until the job is done! Working in teams of two you will complete each consecutive task as fast as possible, while only one person works at a time. For those who have yet to earn the White Band, this workout will be excellent practice!

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BAND PRACTICE
Push Ups: 40M 40W(knees) consecutive
Sit Ups: 65
Squats: 80
Burpees: 20
Hand Stand Hold (70 sec)
Thrusters: X15 consecutive 75/55
Wall Balls: X15  consecutive 20/14
Push Press: X15 consecutive 75/55
Jump Rope: 500 singles or 15 double unders
Box Jump: X20 at 20″ consecutive jumps
400M Run: under 1:45/1:55

Are You Ready to Level Up?

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Are you ready to level up your fitness? Thursday, July 25th at 7pm is the Level 1 Test at CrossFit Scottsdale. You’ve been coming to class, you’ve been working on your skills, and you have experienced the WOW, now is the time to put yourself to the test. At CrossFit Scottsdale, you are constantly putting yourself in the way of new challenges and obstacles you never thought you could accomplish…and yet, you do. Level Testing is another aspect of our gym to help you reach your goals and be the best version of yourself you can possibly be.

If you are ready to take on the Level 1 Test and receive your White Band, then check out your Success Journal and see what skills will be tested. Schedule some one on one time with a coach and get yourself prepared physically and mentally.

See you there!

Paleo, Bro!

I have been working out at CrossFit Scottsdale for a little over three months now and am absolutely hooked.  I attended the Food As Fuel seminar, taught by Coach Ashley Richards shortly after enrolling with CrossFit Scottsdale and doing my first “Baseline” test (which was a real ass-kicker).  I had a background in weight lifting and played sports in high school and intramurals in college so was fairly active and in shape, but for some reason couldn’t shed off the few extra pounds I had accumulated over the countless beers and late night munchies. I was pushing almost 210lbs.  I never really went up in weight and never really went down in weight either.  I just seemed to fluctuate up or down within a pound or two.  I ate decent, not completely healthy, and yet not completely junk food either, and was in the gym lifting weights and doing cardio but still couldn’t shake it.

I had heard of the Paleo diet prior to joining CrossFit Scottsdale from some good friends of mine who have been doing it for over a year now and they have lost an incredible amount of weight between the two of them, and they are never in the gym working out or doing cardio, they maybe go to the gym once a month to play racquetball.  Paleo definitely showed results but I thought that with my work schedule and finances that it would be tough for a recent college grad making his way through life to stick to it and that I would be limited in options as to what to eat, let alone afford it.  But after taking the Food As Fuel seminar offered at CrossFit Scottsdale, I learned everything there was to know about Paleo.  So I decided to dive in headfirst and accept the challenge.  I took my success journal that came with a handy dandy Paleo shopping list with me to Sprouts (along with my friends who are already Paleo), and made my way down each aisle.

Long story short, Paleo is pretty simple once you get the hang of it.  It actually is fairly cheap and inexpensive to shop for foods that are considered Paleo. Bear in mind that I am shopping for myself, I maybe spend $50-$60 in a shopping trip to Sprouts, and that sometimes gives me almost two weeks worth of meats and chicken. And there are Paleo alternatives to almost everything you once loved but isn’t considered to be Paleo.  Oh, and let’s not forget about the bacon, that’s Paleo.  Even going out to restaurants, you can find something on the menu that is Paleoesque or that would fit the diet.  You just have to be mindful and special order it with only egg whites, without cheese, get fruit instead of toast, an extra vegetable instead of rice or beans.  I do have “cheat” days every couple of weekends and still enjoy a drink or two by the pool in the hot summertime sun and on special occasions I’ll eat something I shouldn’t, but don’t go overboard with it.  Now, did it give me results?  Yes.   Before starting at CrossFit Scottsdale I mentioned I was pushing almost 210lbs.  About two months into CrossFit, we had to get our body weight in order to RX for the WOD.  I stepped on the scale and low and behold, I was under 200lbs for the first time in almost a year (198lbs to be exact).  Three weeks after that, I weighed in again at home and was down to 192lbs. And the results are noticeable at that, not only in the mirror, but also by friends who I see on a daily basis can see the results and progression.  I can literally tighten my belt down another notch and have it still be comfortable.  I also feel like I am performing much better as well and putting up more PR’s and RXing more of the WODs.

- Michael Talarico

Michael Talarico

Making Good Form a Good Habit

 

Programming for Friday, July 19, 2013

Being able to move a heavy load from a stationary position on the ground to above your head is a skill that can empower your life. The most efficient way to perform such a task is none other than the infamous snatch. One of the most technical movements in our sport, the snatch trains our coordination, balance, core strength, explosivity, and our mental focus and determination. Today in your workout, pick a technical cue that you need to work on and hone in on it. Turn good form from a mental focus into a motor habit. Olympic lifting is not about controlling the bar, it is about controlling your body to be in a good position around the bar.

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OLYMPIC LIFTING
Snatch progression DL/HP/PS/OH/SB
12 Minutes of:
EMOM 3 tough power snatch on odd minute
EMOM 7 burpee box jump/burpee step up on even minute
CONDITIONING
7 Rounds
LIFE: 7 Power snatch (55/35) + 30 single unders
FITNESS: 7 Power snatch (75/55) + 21 double unders
SPORT: 7 Power snatch (95/65) + 21 double unders

Fortifying Strong Bones

 

Programming for Thursday, July 18, 2013

Did you know that the results from consistent training at CrossFit Scottsdale cultivates much more than increased muscle mass and a trim waistline?  Indeed, the weight-bearing and gravity-resitance activities we perform actually strengthens and fortifies our bones as well!  Our skeleton is the foundation of our body, and all of our physical activity. Non-concidentally, it requires healthy physical stressors to stay strong and healthy. There is even some evidence to suggest the regular fitness training can regenerate bone that has deteriorated over time.  After your workout today, give yourself a pat on the scapula for fortifying your skeletal foundation!

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WARMUP
2 Minutes each: row/run/air/jump rope
SKILL
Rope climb
STRENGTH
Build to heavy 3 rep thruster
CONDITIONING
7 Rounds, 10 minute time cap
1 Rope climb + 11 kb swings
FINISHER
Level I prep:
15 Unbroken thrusters + 15 unbroken push press + 2 min max air squat (75/55)

Cooking Seminar at CrossFit Scottsdale

Are you looking for some new, quick and easy, paleo snacks and meals? Need to jump start your nutrition? Then come to the Cooking Seminar at CrossFit Scottsdale and learn to cook like a Kayyem! Whether you are looking to introduce more nutrition into your family or just for yourself, this is the seminar to come to! Come hungry and ready for some delicious snacks and paleo treats! Cost is $20 (food is provided) and you can sign up at the gym or call 480.922.3253.

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SICFIT Workout of the Week

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Programming for Wednesday, July 17, 2013

At SICFIT Scottsdale, we train to test.  The Wednesday WOW (Workout of the Week) will give us a regimented, goal oriented, and quantifiable way to measure our training efforts.  The beauty of WOW is that not only will we be able to track our personal results from week to week, but we will soon be able to see precisely where we fall within the ranks of SICFITTERS world wide. In our global community of like-minded, health-conscious, don’t-quit-till-the-job-is-done brothers and sisters, the SICFIT WOW will give us one more common experience to connect through, to support each other with, and to share in each others’ battles and victories.

SICFIT WOW
8 Minute time cap
7 Rounds + In time remaining complete as many snatches as possible
LIFE: 3 burpees + 5 box step ups each leg + 7 jumping pull ups (55/35 snatch)
FITNESS: 3 burpees + 5 box jump 20″ + 7 kipp pull ups (95/65 snatch)
SPORT: 3 burpees + 5 box jump 30/24″ + 7 pull ups anyway (135/95 snatch)
* Score is total reps

 

Exclusive Coaching Client Michelle Plunkett

Michelle English Plunkett

My name is Michelle Plunkett. I am from Ft. Worth, TX however I have been in Scottsdale since I was 22. I am 35 years old, a housewife and a mother of 3 wild boys under the age of 8.

I played all sports growing up. It came very natural to me. I lettered in just about everything. I guess people would say my 2 best sports were golf and softball.

After having 2 boys I just felt like I was working so hard in the gym but couldn’t get the weight off. In 2009 I was introduced to CrossFit. I was doing more body weight than anything and  I immediately lost 15 pounds in 6 weeks. I kept doing it and had great results. In 2010 I was pregnant with my 3rd boy. I didn’t do a lot of exercise when I was pregnant. 4 weeks after I had him I got back into it and lost 40 more pounds in 10 weeks.

In 2012 I wanted to take my training to a new level. I had heard this guy Luke was the best and had most experienced gym but had never been in to see it for myself. Now it’s been almost a year and the results are incredible. Even people who see me everyday have noticed a change in my body.  I would never even think of doing a Competitive FItness competition last year and now that is what I am training for.

I have to admit I probably work out a little to much but it’s because I truly enjoy it. I train two days a week with Luke to work on high skill movements for my new sport Competitive FITness. I take 2-3 classes and do some bodyweight workouts from home plus I play 15-20 hours a week of Competitive Tennis.

My favorite move is the back squat and pull-ups. My least favorite movement is snatch and muscle up from the rings. My goal for 2014 is to make regionals as an individual, snatch over my body weight and connect multiple muscle ups from the rings. My life time goal is to remain fit and be a good mother and wife.

My 4 boys, including my husband are my life. We are a very into sports and fitness. My goal is for my kids to be like there father. He is an amazing person who is smart, sweet and fit.

I get upset with lazy people. I see people with handicaps training hard and that is such an inspiration to me. It drives me crazy when people say Oh I am too old and out of shape for something like that or I don’t have time. I also understand people struggling with food and alcohol. I do as well! The intense training helps me make better choices with my diet. Trust me I struggle with dessert and wine! Another thing that gets me is people sometimes say the girls are not very girley that compete in the “Sport of FITness”. I am as girley as it gets. Just ask the guys I work out with. I am always in a lulu skirt, jewelry and makeup.

Luke has really helped me these past 6 months. I am athletic so I try and do it my own way sometimes. He has corrected my form, attitude and old training ways. My recent *Personal Records  would be 210 back squat, bar muscle ups, and 5 push press at #125! pretty good for 120 pound woman. I encourage anyone and everyone to try the Strength In Conditioning program at SICFIT Scottsdale.

“Pedal Faster”
Michelle Plunkett

 

It’s Time to Level Up!

 

Programming for Tuesday, July 15, 2013

You’ve had your eyes set on it from some time now. You work hard to prepare for it week in and week out.  Now the time has come to put yourself to the test for a chance to wear the White Band with pride. Thats right athletes, in a mere 10 days the L1 Level Test will grace the 7pm hour, and those who have earned it will join the ranks of White Banded here at CrossFit Scottsdale. All of our athletes are welcome to test. Even if you still need to refine a few skills, taking the test will reveal where you need to focus your efforts in order to succeed next time around. We encourage everyone to come out and support our testers — they are going to need your encouragement to push themselves to the limit!

CrossFit Scottsdale Level Testing

WARMUP
1K Row
STRENGTH & POWER
5 Rounds
LIFE: 8-10 Strict press + 5 burpee long jump + 7 hand release pushup
FITNESS: 5-8 Strict press + 7 burpee long jump + 10 hand release pushup
SPORT: 3-5 Strict press + 10 burpee long jump + 15 hand release pushup
*rest 2-3 minutes, then…
CONDITIONING
EMOM for 10 minutes
10 Wall balls on odd minute
10 Kettlebell swings on even minute

Group Introductory Class at CrossFit Scottsdale

If you are curious about what CrossFit, we invite you to join our FREE Group Introductory Class. During this time, you will learn about CrossFit, and specifically CrossFit Scottsdale and what we have to offer you in your journey to better health and fitness. Come ready to learn and ready to workout as the CrossFit Scottsdale coach leads you through a fitness test we call “The Baseline”. Start your journey in fitness with CrossFit Scottsdale! Our Group Introductory Class is THIS Saturday, July 20th at 11am. To reserve your spot, please call us at 480.922.3253, or visit us at www.CrossFitScottsdale.com and fill out our Get Fit Request!

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