Pushing it to the Max

 

Programming for Friday, June 7, 2013

Today’s workout is all about pushing it to the max, and giving it your all to set a new personal record for yourself. The series of two minute max effort exercises in today’s workout are all great benchmark tests to quantify and track your performance gains.  Your coaches have full confidence in you, that as long as you have been training consistently since the last time we challenged you to this benchmark test, your numbers will surely improve!

jen d

WARMUP
Walk/Jog/Run small lap
10 min
STRENGTH
A1. Kettlebell Front Rack Step-up 4x (each side)
A2. Kettlebell Goblet Squat x8
B. Hollow Rock :20 on :20 off 5x
TEST YOUR FITNESS
C1. Max effort push up 2 min
2 min rest
C2.Max effort sit up 2 min
2 min rest
C3.Max effort burpee 2 min

Road to Health and Happiness

Road to Health and Happiness

Programming for Thursday, June 6, 2013

Today is your last chance to bring in a friend or family member free of charge during our Guest Days event!  Show your loved ones how CrossFit Scottsdale has put you on the road to health and fitness.  There is no greater gift than helping those you care about change their life for the better! Bringing a guest to your favorite class today might be the little push your guest needs to kick start their journey to better health, happiness, and wellbeing!

WARM UP
Dynamic Movement
CONDITIONING
400 Run
21 Kettlebell Swings
10 Pull Ups

Are you getting the most out of your workouts?

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’.

If you are looking to get the most out of your workouts, and see PRs more often, then join Kevin Kula at CrossFit Scottsdale on June 15th from 1-3pm as he takes you through his PR Formula. This workshop is $49 for members of CrossFit Scottsdale and $59 for non-members. Spaces are filling up fast, so CLICK HERE to sign up today!

Athlete of the Month Mr.Richard Shields

It is with great honor and privilege that I personally introduce our June 2013 “Athlete Of The Month” Mr.Richard Shields. Honest, Humble and Passionate are a few words that I would use to describe this amazing man. Over the course of the past 4 and a half years I have spent over hundreds of hours Coaching, training and learning along side Mr.Shields. “Did you know that it takes over 10,000 hours to become an expert at something” he once asked me. No! I had no idea I said. He then asked me if I read and I respond back YES! I can read. No Coach Luke he said do you read books? Before I could answer he turned and said I have a book I would like you to read called “The talent code” by Daniel Coyle a visionary piece that looks deep into why and how we become uber talented and what it takes to be great.

Mr.Shields first found me in 2009 to simply become stronger, loose a few pounds and fight off aging. He was already exercising 2-3 times a week and had entered the Tour De Tucson for the past 11 years. But he was searching for more. More FITness, better nutrition and an upgrade to the status quo of an active, healthy 65 year old. What he found was a home and a community of like minded individuals training to become better. Mr.Shields introduction session and baseline test took over 11 minutes with ring rows and push ups from his knees. Humbled like most of us the first time we taste high intensity exercise Mr.Shields began his quest for self improvement. He most recently posted a 5:26 baseline with a green band and full push ups. Along the way inures slowed him down and in 2011 after doctors told him he would need to replace his knee. He once again went searching for more. More led him to a *stem cell therapy facility in Denver, Colorado. *introduces new adult stem cells into damaged tissue in order to treat disease or injury.
 
Like Peter Parker or Bruce Wayne Mr. Shields was back with vengeance 3 weeks later riding the AirDyne with his infectious smile and profound voice. What amazes me most about Mr.Shields is his cool, calm and collect nature about everything. Never too high or too low always analyzing his weaknesses and setting out to build new skill set’s. Richard Shields is a master at his craft. Having spent the past 30 years in the financial industry Mr. Shields is a Certified Financial Planner and operates his own Registered Investment Advisory firm, Synergy Financial Group. Richard is a father to 3 children and 4 grandchildren. Loves to ride bikes both motorcycles and road bikes and was born and raised here in Phoenix, Arizona. Graduating from Arcadia High School and winning 2 state football championships. His mom is still alive today at 94 years young and living in Mesa. Thank you Mr.Richard Shields for your dedication, discipline and positive attitude. You have become an outstanding athlete and even grater mentor. You are an inspiration to me, my family and our entire FITness program. 
 
“In great health” Coach Luke Kayyem

 

Richard Shields AOM

Fitness Philosophy

 

PassedOut

Programming for Wednesday, June 5, 2013

Whether you have been conditioning for years or you are new to the gym, this quick but intense workout is sure to leave you lying in a pool of sweat every time! This is a great day to bring in that friend or family member who disagrees with your fitness philosophy, to show them first-hand what all the hype about CrossFit Scottsdale is all about.  Somethings you just have to experience for yourself to truly understand and appreciate.  Today’s workout is a great example of the type of training we do here at CrossFit Scottsdale that just might change your guest’s tune about high intensity fitness training!

WARMUP
Dynamic Movement
CONDITIONING
21, 15, 9
Thrusters
Pull ups

Guest Days Kick Off!

 

Summer Guest Days 2013

Programming for Tuesday, June 4, 2013

No more excuses!  It is finally time for you to bring that friend or family member who you know would fall in love with CrossFit Scottsdale into the gym!  Today kicks off our Guest Days, and that means it is the perfect opportunity to show your friends and family what CrossFit Scottsdale is all about.  All classes from the 4th to the 6th are free for guests and are open to all levels. Take your guest to your favorite coach’s class and you might just end up with another workout buddy!

WARM UP
Dynamic Movement
CONDITIONING
3x Rounds for Time
400 Run/Row
30 Wall Balls
20 Burpees

Papas and Beer

It’s JUNE! Which means it’s time to celebrate our DADS! We love our dads at CrossFit Scottsdale, so to honor them we are having a FREE workout on June 15th at 8am, 9am and 10am followed by a cool down with a nice cold beer! Classes on June 15th are open to ALL levels, so bring your dad, uncle, brother, or friend and show them how thankful you are to them for being an awesome dad!

papas and beer

10 Meters to Victory

 

sprinting1

 

Programming for Monday, June 3, 2013

You will never look at 10 meters the same way again after this workout! Today, 10 meters is not just a distance to be traveled, it is an opportunity to push yourself further and faster than you thought possible.  Each time your coach yells, “GO!” do not think about the distance, the round, or the person next to you.  Think only of moving one foot in front of the other as quickly and as controlled as you possible can.  Keep this focus and you will have one the day’s workout, regardless of your final time.

WARMUP
Partner Stretch
SKILL
Double Under
Muscle Up (Turn over,bands,backpacks)
STRENGTH
Press 5-3-1 x2
Increase load each wave and set
WORK
Death By 10 Meters

CrossFit Scottsdale Powered by: KAYYEM FITNESS Level Testing

In 2008 I created our very first FITness test inside a Wellness Center on 92nd and Shea with the idea that we needed more than a flat stomach and sweat to provide data that what we were prescribing to our students was working. Three athletes including myself set out to pass a proficiency test that would one day become the standard in our FITness program. After 5 years, a few tweeks and hundreds of athletes later  we now have 3 complete levels of training and an individual test to go with each one. LIFE. FITNESS. SPORT levels I, II and III. The level I test has a passing rate of 80% with most of the movements coming from body weight, basic barbell work and some gymnastics. The level II test is significantly more challenging with high rep pull ups and a 2 mile run to kick off the test, then challenging not only the Olympic lifts but using body-weights to measure strength and performance. Then finally a all out war in an epic battle against the clock and burpees, 50 in under 4 minutes to be exact. Athletes must pass all 3 pieces in order to receive this honor and those that do are granted the coveted “Orange band” at CrossFit Scottsdale. An honor that only comes when dedication meets desire and drive. “I’ve seen grown men cry after barely missing completion by 1 rep” which is why I am pleased to announce our newest member is none other than Christine James AKA “C.J”. She literally left  all 4 fellow male competitors in the dust on the run and was first to finish part’s II and III. Congratulations girl you are strong, beautiful and a pleasure to Coach. Those of you who are interested in level testing it has and always will be inclusive to our program and your membership. We alternate months between levels I and II with the level III scheduled as a bi-annual invite only test that has only seen 4 athletes complete and pass in it’s 4 years. We will be hosting the next level III on June 11th at 7pm. Be sure to bring your popcorn and lounge chairs this event is guaranteed to meet and surpass your greatest expectations. Coach Luke Kayyem

level 2 test May 30 2013

You Can Do Anything For 20 Seconds

 

Programming for Saturday, June 1, 2013

Who doesn’t love a good tabata on a Saturday? You can do anything for 20 seconds, so let’s resolve to give it our all each every time our coach yells “GO!”. Try and relax and rest as much as possible during the 10 second breaks — this will allow you recover more efficiently and be more explosive on the next 20 second round. This kind of work/rest transitioning is great training for our nervous systems — teaching us how to instantly turn on the power switch from a relaxed state, and how to relax fully right after intense stimulation. Happy tabataing, everyone!

SeriouslyTabata

STRENGTH
A1.  Bulgarian Split Squat
LIFE – body weight (3×10)
FITNESS – Weighted (4×8)
SPORT – Heavy (4×4)
POWER
A2. Floor sprints – 25m AFAP
CONDITIONING
Tabata Mash Up X6
20 sec Ball Slam
10 sec Rest
20 sec Windshield Wipers
10 sec Rest
20 sec Partner Situps
10 sec Rest

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