A Week of Celebration

 

Programming for Tuesday, August 20, 2013

CrossFit Scottsdale’s 5th anniversary is really a celebration of our athletes, as it is YOU who have made us the incredible community and gym that we are today. To show all of you our appreciation, we invite you to enjoy one week of unlimited classes, beginning Monday 8/19, through Saturday 8/24. And of course, don’t forget about our Birthday Bash beginning at 6pm this Friday, the 23rd. This week we celebrate all of your personal accomplishments, and all of those you helped CrossFit Scottsdale achieve over the last five years!
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CrossFit-Anniversary-Flyer-2013

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WARMUP
Dynamic warm up
Ring row + false grip pull through + stabilization + tuck + l-sit
SKILL
Kipping pull up technique
CONDITIONING
Strict pull up x5
Strict dip x5
1 Minute jump rope ,x3 rounds, rest 2 min after each set
400 Meter run or 500 meter row
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Eyes on the Prize of Wellness

 

Programming for Monday, August 19, 2013

Wellness is not something that you either have or you don’t. Rather, it is something that we must commit to ourselves from moment to moment. In this sense, wellness is nothing more than the result of a series of decisions: A decision to eat the food that will fuel our bodies rather than weigh us down; a decision to be a conductor of our own energy by being active rather than letting it become stagnant and stale; a decision to have a long term focus upon our lives and doing the things now that will makes us feel better later. Wellness is a process. Let us honor the ups and down, successes and failures, and always keep our gaze afixed to the prize of a well, happy, and productive life.
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EyesOnPrize

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WARMUP

Snatch barbell progression
STRENGTH in SKILL
3 Position power snatch 3 reps of each position
CONDITIONING
Choose 6, 8, or 10 burpees to perform AFAP EMOM x7 min
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SICFIT Scottsdale Presents USAW

 

Programmin for Saturday, August 17, 2013

If you want to get this killer workout in today you are going to have to wake up early for it! Classes are limited to only the 8am and 9am time slots only today, as we have a class full of olympic lifting junkies to make room for come noon-time. To everyone enrolled in the USAW certification class, we wish you luck and can’t wait to hear about what you learn!
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USAWlogo.

SKILL
Thruster + Pull up
CONDITIONING
LIFE: 9x barbell thrusters + 9 ring row pull ups + walking rest 2 min, repeat x5
FITNESS: 15x thrusters 65# + 15x jumping pull ups + walking rest repeat x4
SPORT: 21x thrusters 95# + 21 kip/butterfly pull ups + walking rest x3
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Rest Rx

 

Programming for Friday, August 15, 2013

The notion that needing to rest is an indication of weakness couldn’t be further from the truth. Rest allows our bodies to refuel themselves, to build itself back up, and to come back stronger than before. Experience the power of rest in today’s workout and consider how is resting for just one minute reboosts your energy, imagine what resting from consecutive days of training can do. Rest is not the weak, but rather for those who want to experience their body’s full potential.

REST

WARMUP
Partner stretch + band mobility + foam roll
Dynamic warm up
CONDITIONING
1 Minute each, 3 rounds
Lunge + burpee  + plank hold + jumping pullup + handstand hold + rest
STRETCH
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SICFIT Team Spirit

 

Programming for Thursday, August 15, 2013

Working out as a team is an unparalleled experience. Suddenly, the effort you put into each pull, press, push, and squat matters to not just you, but to your teammate as well. Suddenly, we become personally and emotionally invested in the experience of another person — their successes and failures are your successes and failures. Suddenly, your daily workout becomes more than a source to build physical strength and endurance, it becomes a source that builds and fosters human communal spirit.

TeamDeadliftHold

 

TEAM CONDITIONING
500 Row + 40 air squats + 30 sit ups + 20 push ups + 10 burpees at 50%
5 Minute rest
500 Row + 40 air squats + 30 sit ups + 20 push ups + 10 burpees at 80%
10 Minute rest
500 Row + 40 air squats + 30 sit ups + 20 push ups + 10 burpees at 100%

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WOW! Is it Already Wednesday?

 

Programming for Wednesday, August 14, 2013

This weekly test of fitness will have you jumping for joy… once it’s over that is! With three minutes on the clock, and at the call of “3, 2, 1, GO!” you will have one task, and one task alone — box jumps! While this task may be simple, the execution will be no less difficult than even the most complex conditioning regimens. There will be a bit of strategy involved too, as your score is your number of reps multiplied by the hight of the box you select. Choose wisely and let’s get to jumping!

SICFITsandiegoBoxJump

WARMUP
Mobility work + plyometrics
SKILL
Box jump technique
STRENGTH
Bench press 10, 8, 6, 4, 2
15x Sit ups after each set above
WOW
3 Minute max box jump/step ups
Score =  reps x height
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Stretch of the Week

Trying to find more range of motion in the shoulder? A tight Latissimus Dorsi might be the problem area to target. Try these mobilizing stretches on for size this week and then experiment with the results!

FRXc-sW-LatSwoop
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When Life Gets you Down… Deadlift it Back Up!

 

The Deadlift. Such a simple concept. All it is, is picking something up off the ground. However, when executed exceptionally well — with proper technique, efficient energy transfer, and with an attitude of unbroken determination — the deadlift becomes an act of empowerment, enabling you pick up any obstacle that should lie on the ground before you obstructing your path.  Lift on brothers and sisters in fitness!

Never too old to be empowered by a heavy deadlift!

Never too old to be empowered by a heavy deadlift!

WARMUP
1 Minute each: walk + jog + run
Dynamic movement
STRENGTH
Deadlift
LIFE: 8-10
FITNESS 5-8
SPORT 3×5
CONDITIONING
45 Seconds max hand release push ups, then…
Lunge 50 steps + 5 burpees 3x rounds, then…
1k Row for PR
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Celebrate 5 Years of FITness Success!!

CrossFit-Anniversary-Flyer-2013

Please join us as we celebrate 5 years of success at CrossFit Scottsdale.

Please know that the last class on August 23rd will be the noon class, but during the week of the Anniversary Party, we are offering UNLIMITED week to all students of CrossFit Scottsdale. With all the events going on this month we want to make sure you get the opportunity to get your workouts in!

Networking at CrossFit Scottsdale: CrossFit Connections

This Friday, August 16th at 9am is our CrossFit Scottsdale Connections Breakfast/Mixer. Breakfast will be catered by My Fit Foods and you will have an opportunity to showcase your business and connect with fellow CrossFitters. As a student of CrossFit Scottsdale, you are automatically eligible to be part of this networking community. For more information, please visit our CrossFit Connections page. We look forward to having you and your business at CrossFit Scottsdale!

como_business_network

CrossFit Scottsdale Makes Fitness Fun!

 

Programming for Monday, August 12, 2013

Many of us have found our way to CrossFit Scottsdale after becoming bored, burnt out, or unchallenged by our previous fitness routines. For others, their training at CrossFit Scottsdale may be just the beginning of their fitness journey. Regardless of the starting place, CrossFit Scottsdale has the power to ignite our health and wellness goals with enthusiasm and vigor. By creating an environment that is motivating, challenging, supportive, and FUN, working out at CrossFit Scottsdale isn’t just another chore on a to-do list, it is something you can look forward to!
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High Intensity Interval Training at CrossFit Scottsdale

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WARMUP

Double under progression
SKILL
Handstand
Pistol
CONDITIONING
20 Minute AMRAP
LIFE: 5 Pushups + 6 bench pistols alternating + 7 pull ups rest  + 1 minute rest
FITNESS: 5 Handstand pushups +10 alternating pistols +15 pull ups jumping or strict
SPORT: 5 Handstand pushups + 10 alternating pistols + 15 pull ups
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