Muscle Ups: From Mystery to Mastery

 

Programming for Thursday, July 25, 2013

There are 101 different methodologies to condition the body to be able to perform the coveted muscle up. No matter how elusive this skill may seem right now, through practice all is possible. In todays skill portion of class we will be practicing on the rings to strengthen the necessary muscles for this movement, and to establish the essential motor patterns needed to turn the muscle up from mystery into mastery!

WARMUP
3x sets
Lunge + inch worm + leg swing + push up down dog/up dog
SKILL
Ring work:
Row + false grip + muscle up transition + dips + tucks + l-sit
STRENGTH
Work to heavy triple back squat
CONDITIONING
5 min AMRAP
LIFE: 5 Burpee + 5 box step ups each side 24″/20 + 5 hand release pushup
FITNESS: 5 Burpee + 5 box jump 24″/20 + 5 hand release pushup
SPORT: 5 Burpee + 5 box jump 30″/24″ + 5 hand stand pushup

Flexibility RX Workshop

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’.

Join Kevin Kula on August 1st from 8-9:30am.

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You Know What Time It Is! WOW!

 

Programming For Wednesday, July 24, 2013

WOW! Is it Wednesday already?  Now that we have all recovered from the last WOW we can press on with determination and strength to test ourselves yet again! With this week’s descending rep scheme, know that as you complete each set that the next will feel like you’re being let off the hook!  Move with that attitude throughout the workout and just might surprise yourself with your final time.

SICFITdips
SPORT
50 unbroken double unders + 5 unbroken muscle ups
40 unbroken double unders + 4 unbroken muscle ups
30 unbroken double unders + 3 unbroken muscle ups
20 unbroken double unders + 2 unbroken muscle ups
10 unbroken double unders + 1 unbroken muscle ups
FITness
50 unbroken single unders + 5 strict pull ups
40 unbroken single unders + 4 strict pull ups
30 unbroken single unders + 3 strict pull up
20 unbroken single unders + 2 strict pull up
10 unbroken single unders + 1 strict pull up
LIFE
50 single unders + 5 jumping pull ups
40 single unders + 4 jumping pull ups
30 single unders + 3 jumping pull up
20 single unders + 2 jumping pull up
10 single unders + 1 jumping pull up

Why Water?

 

Programming for Tuesday, July 22, 2013

Our bodies are made up of 60% water. If we don’t keep ourselves properly hydrated our body is unable to sustain our activities at optimal levels. This is especially true for the folks at CrossFit Scottsdale, who are no stranger to pushing their bodies to their physical limits. Muscles depend of proper hydration to function. Without it, the muscles’ cells become shriveled, causing performance to suffer. As if that wasn’t bad enough, lack of water consumption can slow muscle recovery when we are feeling sore.  To avoid these negative side affects, be sure to drink water throughout the day — both before and after your workout. Your muscles will thank you for it!

DrinkMeWater

WARMUP
Dynamic movement
STRENGTH
Push press 5. 3. 1
Strict press 5. 3. 1
CONDITIONING 
400 Meter run, then…
12 min AMRAP
10 Box jump overs 24″/20
20 Sit ups
STRETCH

The White Moment

 

Programming for Monday, July 22, 2013

“At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precious moment in life than this, The White Moment, and you will work very hard for years just to taste it again.”

— Yuri Vlasov, Soviet Weightlifter

SilentVictory

CONDITIONING
Front Squat + Max calorie row for 25 sec, x5
*3 min rest between sets
Strict pull up + Max mountain climber for 25 sec, x3
* 2 minute rest between sets
5/7/10 burpees AFAP EMOM
LIFE: 10-12 Front squat + 8-10 ring rows + Burpees 5
“To improve the quality of your life”
FITness: 8-10 Front squat + 5-8 Negative pull ups+ Burpees 7
“To be faster, stronger, fitter than yesterday”
SPORT: Front Squat + 3-5 Strict/weighted pull ups+ Burpees 10
 “We will die for points, in any sport”

FIT for the 5th (Anniversary)

Are you signed up for the FIT for the 5th FITness challenge at CrossFit Scottsdale? You should be! Check out the workout and sign up at the gym!! We want as many of you to participate as you can! If you want to participate, but need to make up the prelims or the finals, please email Hallie@CrossFitScottsdale.com.

Fit for the 5th

workout

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?

super-mario-bros

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.

SICFITsnatchgrip

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
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