Perfecting The Basics

 Programming For Friday, June 21, 2013

The intention with which we approach any workout makes all the difference in the world.  Upon your first entry into CrossFit Scottsdale, we tested you with the Baseline workout for time.  Recently, we have tested you again with the Baseline to see if your time has improved.  If you have been training consistently, it likely has. Today however, your task is to complete the Baseline workout while focusing all of your attention and energy on the quality of your from.  Your time may not improve (though perhaps it will!) but that is not the intention. The intention is to perfect the basics — only once we have done this can we excel in other areas.

BabyPushup
BabySquat
WARM UP
“Baseline” for quality
STRENGTH
A1. Thrusters (off rack)
SPORT: Heavy 2
FITness: Tough 5
LIFE: Hard 8
CONDITIONING
A2: 45 sec plank hold
A3: Jump rope max unbroken
FINISHER
SPORT/FITness: 50 Hand release burpees for time
LIFE: 5-7 Hand release burpees EMOM 5 minutes

Fortifying Strong Backs

The health and strength of your back is the foundation for nearly every action you make in your daily life. We can think of our spine as a sort of “control center,” housing our central nervous system which connects each vertebra to every major muscle system and organ in the body.  Today when you are deadlifting know that you are not only strengthening your back, but fortifying your entire life. Kudos to you!

DeadliftStrongBackSupport

Programming for Thursday, 20, 2013

WARMUP
Dynamic warm up -10 min
STRENGTH
A1. Build to a heavy 5 rep deadlift
A2. x5 long jumps
CONDITIONING
5x rounds
5 Deadlift + 10 Burpees
SPORT: 275/185
FITness: 90% of A1
LIFE: 5 Deadlift + 5 burpees AMRAP 5 min

Lil’ Beasts Kids Summer Camp Session 2

Attention all moms and dads! Session 2 of the CrossFit Scottsdale Lil’ Beast Summer Camp is coming soon!! Our first session was amazing! Great kids and lots of fun and learning! We can’t wait for July! If you are interested in signing your kids up for camp, please visit our website at www.CrossFitScottsdale.com and click on the Kids Summer Camp icon.

Crossfit-Kids-Camp-2013-Flyer_V1

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LIFE, FITness, Sport

 

Programming for Wednesday, June 19, 2013

The road to health, fitness, and happiness is unique for everyone. It starts and ends in different places, and has various places to visit along the way.  Maybe some of us are just returning to the gym after a long hiatus or are just beginning to work out for the first time to change our LIFE for the better. Others of us may have been active for a while but are still looking to get stronger, slim down, and just improve our FITness as a whole. Others may eat, breathe, sleep, and bleed the SPORT of fitness, and would die to score.  No place on this road to optimal well-being is any better or worse than the next.  They are simply different, but equally honorable and commendable.

FITdestination

 

WARMUP
1 Minute Each x2 Rounds
Lunge
Air Squat
Scissor Kick
Jog Inside
STRENGTH
LIFE: x5 Strict Press + x10 Push Press
FITness: x5 Strict Press + x5 Push Press 
SPORT: Press x1 + Max Push Press *
*x5 Rounds go up each set
CONDITIONING
LIFE: 1 Min of ab mat sit ups + 1 min of box step up (alternating)
FITness: 10 Lying knees to elbows + box step up
SPORT: 12, 10, 8, 6, 4, 2 Toes 2 bar + box jump 30″

Jump Rope-A-Thon Practice

 

Programming for Tuesday, June 18, 2013

Its time to brush up on our jump roping skills so we can be well prepared for the 5th Annual CrossFit Scottsdale Jump Rope-a-Thon!  In today’s warmup we will see how many jumps you can do in 10 minutes.  But on the 25th and 26th of this month we will put you to the test for 45 minutes! At the event each jump is worth .01, .05, .10, or .25 cents, and the total money raised will go to the Arizona Baseball Charities — making sure every kid can play!

az-baseball-charities

WARMUP
10 Minute Jump Rope-A-Thon Practice
SKILL
Pistols box/bench/roll downs
CONDITIONING
5 Rounds AFAP
5 Burpee pull ups
10 KB swings
20 Wall balls
2 Min rest after each round
jump-rope-a-thon

Group Introductory Class at CrossFit Scottsdale

Are you looking to change up your fitness routine? Do you feel stuck where you are and seeing little to no results? Does a community of friendly, encouraging and high energy people excite you and make you feel motivated? Then CrossFit Scottsdale IS the place for you. If you are interested in learning what CrossFit is, and what CrossFit Scottsdale has to offer you, then join us on June 22nd at 11am for a FREE introductory session. Let us walk you through our gym, show you what we are about and lead you through a workout we like to call the Baseline.

Once you go through your workout, you will have an opportunity to speak to a coach, have all your questions answered and of course,  become a student at CrossFit Scottsdale! We look forward to meeting you!

If you are interested in signing up for the Free Intro Session, please call us at 480.922.3253 or email info@CrossFitScottsdale.com.

Just Another Fitness Monday

Warm
1000m Row

Strength
A1: Strict Pull Up Holds
Life – Ring Holds
FITness – Negatives x5 Reps 3-5 seconds each
Sport – Chin over bar, max seconds hold

A2: Ab Mat Sit Ups
Life – Arm Swing
FITness – Hands together, no swing
Sport – Hands locked behind head

A3: Max Jump Ropes, single or double, 60 seconds

3 Rounds


Conditioning
8 minute AMRAP
11 Back Squats 135/95#
21 Hand Release Push Ups

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Can You Touch Your Toes?

 

Stretching is not just something that our muscles need after a workout.  Rather, stretching is something that is required to allow our muscles to reach their full potential.  Do ever feel tension getting your elbows up in the front rack position?  What about those shoulders in overhead positions?  And those hips… every athlete could always use some more mobility in their hips! For these exact reasons, CrossFit Scottsdale is is hosting the Flexibility RX Workshop,today at 1:00pm with Kevin Kula.  If you want to see incredible gains in your workouts, take advantage of this opportunity and join us for a workshop that help you put your old PRs to shame!

Flexibility Program in Scottsdale

Programming for Saturday, June 15, 2013

WARMUP
Double under progression
1 single, 1 double, 2…2, 3…3 to 10
SKILL 
Handstand

Pistol
CONDITIONING
EMOM for 30 Minutes
5 Pull ups
10 Push ups
15 Air Squats
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