Alright FIT for the 5th competitors! All the make ups are done and the scores are in!! See below. Your score is the total number of reps (completed rounds plus extra reps). It was a blast so we are looking forward to the finals!! Be sure to put it in your calendar! For the next few weeks, it’s time to train those weaknesses, tweak the diet and prepare to crush your score! There will be trophies, prizes and refreshments for the finals, so DON’T MISS OUT! If you are a competitor, you are strongly encouraged to bring friends and family to help cheer you on! Let’s blow the roof off this place!
Do you think yoga is just stretching and sitting around singing songs??
Come try yoga at CrossFit Scottsdale and you will see that yoga is in fact a workout. It challenges your body in a very different way than CrossFit. It is an Ashtanga based vinyasa flow class that is specifically designed to build heat and keep your heart rate up with a series of demanding standing poses, twists and inversions held for long periods. The breathing used is deep inhaling and exhaling through the nose to keep the body’s internal heat up. Using this breath fluidly and calmly through the nose can improve your cardiovascular health. You can burn a lot of calories during a class and feel refreshed, detoxified and cleansed after your practice.
Yoga classes at CrossFit Scottsdale are every Tuesday evening at 7pm and Wednesday morning at 9:30am.
Programming for Monday, August 5, 2013
It’s the beginning of a new week; let’s take charge of it by starting on the right foot. Let’s live the motto, “show up, don’t quit,” and know that our bodies will take care of the rest. Let’s trust that even our tired and aching muscles are up for whatever challenge CrossFit Scottsdale dishes out. Let’s commit our minds to the work we know our bodies need, and let’s savor the feeling of accomplishment we so rightfully earn when the workout clock finally buzzes.
500 Row + 400 run
*Plank hold during rest
Info about walk:
On Saturday, November 23, 2013, St. Jude Children’s Research Hospital supporters in Phoenix and more than 75 communities nationwide will come together at the St. Jude Give thanks. Walk. to support kids battling cancer and other deadly diseases. With over 30 vendors to see, participants of all ages will have something to do. Kids can make crafts, get their faces painted, or play on the obstacle course. Registration for this family-friendly event is free and all participants are encouraged to raise money for St. Jude. Thanks to committed fundraisers, no family ever pays St. Jude for anything.
The event will be held at the American Express Campus at 18850 N 56th St., Phoenix, AZ 85050. Check in will start at 7:45 a.m. Register now at www.givethankswalk.org.
Info about golf:
The Inaugural St. Jude Scottsdale Golf Classic benefits St. Jude Children’s Research Hospital and hopes to raise $100,000 for the kids. This tournament unites golfers together playing 18 holes to make an impact in the lives of children suffering from deadly diseases.
Tentative Date: February 2014
Day of activities includes: 18 holes on a premiere Scottsdale golf course, golfer gifts, access to putting green and driving range, gourmet tastings throughout the course prepared by executive chefs from the finest restaurants in Scottsdale (depending on the golf course selected), cocktail reception, award ceremony, live and silent auctions.
Here are the heats listed below! Challenge starts at 9am, so please arrive early to check in and start stretching.
There will be NO class at 9am and 10am.
Programming for Friday, August 2, 2013
Think being fit is all about nutrition and exercise? Think again! Consistently getting enough sleep is just as important to your health as what you do in the gym, and what you put in your body. Lack of sleep has not only been linked impaired reaction times, concentration, and problem solving abilities, but too few Zs is also related to risk of heart attack, heart disease, high blood pressure, diabetes, stroke, and psychological dysfunction. Too many sleepless nights might even make it harder for you to stick to your nutrition plan, as the peptides in the brain that stimulate and control hunger and satiety become irregular with poor sleep. So do yourself a favor this weekend and catch up on your rest if you have been neglecting yourself. Then, resolve to make sleep a priority throughout the week, even when you are busy!
For more information, see this article on WebMD.com
Deadlift/row/hang power clean/front squat/push press
Build to a heavy single power clean
*3 minute rest, then…
12 Minute AMRAP
1 Clean and jerk @ 90% of heavy single + 5 hand release burpees
So you come to CrossFit Scottsdale weekly, completing an intense workout for an hour full of push-ups, pull-ups and squats. You yell, sweat, stretch, high five and hug your fellow CrossFitter after an extremely difficult workout and you don’t even know what they do for a living? LETS FIX THAT!
CrossFit Scottsdale Connections is a networking organization where fellow CrossFitters, spouses, friends and colleagues can come together to enjoy lunch and learn about each other’s professions, to not only become a better supporter in the gym, but to help grow everyone’s business and network outside these walls.
Programming for Thursday, August 1, 2013
If variety is the spice of life then today’s workout is well-seasoned because it seems to have a little bit of everything! True fitness requires that we can move efficiently and effectively through any physical demand — it is not enough to be proficient in only a few modalities. Today’s workout will train your range of physical capacities through several cardiovascular, isometric, bodyweight, and weighted exercises — helping us to become more physically adaptive and well-rounded human animals.
3 Minute row + 2 minute lunge + 1 minute burpees
Thrusters + 30-60 Second plank hold
LIFE 8-10 FITNESS 5-8 SPORT 3-5
*3 Minute rest, then…
300 Meter run
30 Kettlebell swings
500 Meter row
30 Air squats
500 Meter row
30 Sit ups
Do you struggle getting your arms overhead and into the front-rack
position? Are your hips chronically tight before AND after your
workouts? If so, this workshop will show you the 8 key stretches that
will have the biggest impact on your squat, press, and recovery. 80% of
the results from stretching are in these 8 stretches. Your CrossFit
workouts are all about efficiency – in your movements, and getting big
results in a small amount of time from your workouts. Learn how
efficient and effective stretching can help your movements, recovery,
and help you set new ‘PR’s (personal records) in the gym.
“After a month of doing flexibility with Kevin I hit two PR’s in one
week in two different lifts.” — *Joe Atkielski (CrossFit Scottsdale Member)
“Stretching is actually part of the workout.I worked out five days this
week and I am not sore.” — *Sarah Sanchez (Ahwatukee CrossFit Member)*
Colorful words, let’s just say he used a lot of colorful words. One thing I learned is that in the military “sir” is short for officer. Therefore addressing a sergeant or kernel or anything other than an officer as “sir” can be taken as insult. His name was Jason. If you called him sir he politely called you some colorful words. Words that make you wonder why you paid for this experience. And then you got punished for being stupid because he told you to call him Jason. Drop down and give me 25 push-ups.
On Friday I entered into the Goruck Challenge. Underestimating what I was getting into was an understatement. You put on a backpack (that never comes off) with 35 pounds of bricks and a Camelback, the rest of its contents are up to you. Those 25 push-ups you end up doing are with that back pack on (it never comes off). It is not just you doing those reps it is everyone on the team. And when you make it through to the end, the remaining members of that team are now good friends of yours. You devised that friendship in a way that you can’t really explain to your other friends.
Goruck for me was 20+ miles, 13.5 hours, lost track of the elevation, and a life changing experience. Jason, our Cadre leader, asked us all why we were doing this. I didn’t really have an answer. I did not adequately prepare. Show up don’t quit. That was all I could think of. From running a marathon to getting into the ring nothing prepared me for this. I wanted to quit every five minutes. Don’t get me wrong here. I was not the guy who thought “this was the coolest thing ever”. What I was thinking was “oh my god I didn’t realize that traps could hurt like this”. That didn’t matter though; I was alive and could still keep going.
I looked across at my buddy Mikey and knew that I just had to keep going. That statement kept going through my head Show up don’t quit, Show up don’t quit, Show up don’t quit. Where did that come from? It is bannered across the wall at the best gym in Scottsdale: CrossFit Scottsdale. Ever since I walked in the door there I have taken that saying very personally. It doesn’t say “do your best” or “keep trying until you get it” or “everyone gets a participation medal”. What it states is extremely clear. You come through that door every day, leave whatever is bothering you aside, enter that workout and do it until it is done. Tomorrow you come back for more. It might be difficult but it is not impossible, nothing is impossible.
Goruck is not an adventure race, and it is not a workout, it is a gut check. I’ll let you research it; you don’t get to hear all the secrets until you enter the challenge yourself. The reward didn’t come till a couple days after. After that life seems a little more simple and easy. Appreciation can get overlooked as being an incredibly important quality in life. Going through it makes you want to thank everyone who helped get you there (like accepting an Oscar). It makes you want to thank all the people you train with that never let you quit. You know those people… mine go with me to CrossFit Scottsdale. Who are yours? -Sean Nugent