The Rhythm of Rowing

Programming for Wednesday, April 24, 2013

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When all you’ve got to do is row, there ain’t no excuse but to push as hard as you possibly can until the end! Strong core, power up from the legs, pull hard as you lean back, and tune in to your own rhythm to stay consistent!

WARMUP
75% for 7 minutes:
Bear Crawl
Crab Walk
Lunge
STRENGTH
Curtis Ps
Strict Pull-up
TEST YOUR FITNESS
1000 Row

Paleo Beef Chili Recipe

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Paleo Beef Chili

Who doesn’t love a good bowl of Chili- and how about the Paleo version!  This recipe involves roughly 5lbs of meat, and vegetables and it is absolutely mouth-watering delicious.

Be sure to pick up your grass fed beef next time you are at the gym, it is available for purchase!

Ingredients:

  • 1lb of grass-fed ground beef (Pick yours up at CrossFit Scottsdale!)
  • 1lb of grass-fed sirloin steak, top roast, rib-eye, London broil, or flank steak (Pick yours up at CrossFit Scottsdale!)
  • 3-4 thick slices of bacon
  • 4 baby Portabello mushroom caps
  • 6 baby carrot sticks (or one really big carrot)
  • 2 large tomatoes
  • 1 can of tomato paste (not sauce)
  • 1 small onion
  • 4 garlic cloves
  • 2tbsp cumin
  • 1tbsp chili powder
  • 1tbsp paprika or red pepper powder
  • 1tsp coriander powder
  • 1 whole avocado

Dice up all of the vegetables beforehand. Crush the garlic cloves. Combine with the spices in a bowl. Chop up the steak into small diced pieces. Fry the bacon in a pan (do not microwave it, you want to keep the fat in the pan). Once the bacon turns a rich brown colour, remove it and slice it into small pieces. Cook the steak first in the fat until browned on all sides. Remove and place in a bowl. Next, Cook the ground beef in the combined fats until browned. Remove and place in a bowl. Dump EVERYTHING into a crock pot or electric slow cooker. Stir well until the spices dissolve. Cook on LOW for 8-9 hours or on HIGH for 4-5 hours. Top with avocado or cilantro- Then, Enjoy!

Retest the Fit Test

 

Programming for Tuesday, April 23, 2013

If you are planning to go for your L1 Band this Thursday, then today is the day to get your Baseline to the qualifying time  5:15 for men and 6:30 for women. But this Baseline workout is about much more than the potential of earning a bracelet — it’s about quantifying and proving to yourself how much your fitness has evolved since joining CrossFit Scottsdale!  The time you earned was documented not just for our records, but so that you may return to this test to reveal your progress!

baseline

 

WARMUP
Run/Row/AIR/Jump/Dynamic movement
TEST YOUR FITNESS
Baseline 50%
5 min break
Baseline 100

 

*To qualify for the L1 test, your baseline time must be under 5:15 (men) and 6:30 (women) at the intermediate level. You will only be allowed one attempt at each exercise.

 

 

Group Introductory Class at CrossFit Scottsdale

You’ve heard of CrossFit, and maybe you have friends that swear by it. But you’re still wondering, “What is it?” CrossFit Scottsdale is different from the typical gym, let us show you how! We will take you through a FREE Introductory session to show you how to get started, what we do, and have you experience a CrossFit style workout. CrossFit workouts and our gym are something that must be experienced to truly be understood. You will learn about our philosophy, about our exceptional coaches and see our world class facilities.
Regardless of you current fitness ability and understanding, expect to learn. Expect to be challenged.
Join us at CrossFit Scottsdale THIS Saturday, April 27th at 11am for a FREE Introductory Session.
Reserve your spot now by clicking here! If you have any questions, please call us at 480.922.3253.
We are located at 14885 N 83rd Pl #102, Scottsdale, AZ 85260.
Check out our virtual tour! Go ahead! Click on it and travel around the gym!

New Protein Bars at CrossFit Scottsdale!

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 CrossFit Scottsdale is now carrying OHMYBARS!

OHMYBAR is a natural, raw, dairy-free, grain-free protein bar designed to fuel athletes before a workout and help them recover after. Oh and they’re delicious!

No soy. No dairy. No grains. No crap. OHMYBARs are loaded with great quality ingredients for people and athletes who want nothing but the best.

OHMYBARs are made from Nuts, Seeds, Berries, Coconut and Honey.
The protein source for most flavors is Egg-White Protein.

Grab one before or after your next WOD at the gym, they are in the fridge and make a fast, and easy meal on the go!

 

Test Your Success

 

Programming for Monday, April 22, 2013

The time has arrived once again for you to put all of your hard work to the test to see just how far you have come! This Thursday, CrossFit Scottsdale will host the Level 1 Test at 7pm, for all athletes who prove themselves ready to take on the challenge.

Today’s programming is all about practicing the movements that you need to master in order to earn the White-Band! There are 11 exercises in the L1 test.  You are free to choose any 10, and you must pass with at least a 70%. See the below qualifying numbers to mentally prepare yourself for the challenge that lies ahead!

Whether you make the cut or not, this test will still reveal to you how far you have come in your fitness journey, and give you a clear view of where to place your goals. Whether you plan to go for the Band on thursday, or come out to judge and support those who do, know that the real success is to be found in your determination to keep showing up!

YouAreReward

TEST YOUR FITNESS
Push Ups: 40M 40W (strict or scaled) consecutive
Sit Ups: 65 in 2 min
Squats: 80 in 2 min
Burpees: 20 in 1 min
Hand Stand Hold: 70 sec
Thrusters: X15 consecutive 75M 55W
Wall Balls: X15 consecutive 20M 14W
Push Press: X15 consecutive 75M 55W
Jump Rope: 500 singles or 15 double unders
Box Jump: X20 at 20″ consecutive jumps
400M Run: under 1:45M 1:55W

CrossFit Scottsdale at Pat’s Run!

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Congratulations to all of the students of CrossFit Scottsdale who showed up and completed the Pat’s Run this morning!  All proceeds from the race goes to the Pat Tillman Foundation. The Pat Tillman Foundation is a national leader in providing resources and educational scholarship support to veterans, active service members and their spouses. The Tillman Military Scholars program aids all veterans, specifically the ever-growing population of veterans of Post-9/11 conflicts.

Thank you to all of you who showed up, to not only represent CrossFit Scottsdale, but to run in honor of the amazing Pat Tillman, and everything he did for our country.

4.2 Mile Race Time:

Bill Dittman             27:56

Sean Nugent            30:06

Joe Atkielski            32:43

Michael Fischer      32:59

Johnny Grenz          33:19

Brandon Richards  35:22

Stefanie Davis          36:11

John McKeever       38:21

Deric Andre             38:39

Marcia Sistek           40:42

Mary Arabyan          40:42

Mary Holt                  40:48

Ashley Richards       40:49

Erin Wellendorf       42:38

Mike Wellendorf      42:38

Paul Westphal           48:00

A special thank you to Dr. Vella and The Orthopedic Clinic Association for sponsoring the CrossFit Scottsdale crew and donating 20 registrations for the cause!

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Snatches, Burpees, and Wall Balls, Oh My!

 

Programming for Saturday, April 20, 2013

Workouts like today’s only continue to get harder and harder as the clock ticks on.  Be sure to keep track of your reps and rounds (because no body likes doing extra burpees by mistake!), to find a steady rhythm that you can sustain, keep on breathing, and most importantly, have fun!

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Find yourself having trouble counting your rounds when you can barely catch your breath?  Try saying the number of each round your complete out loud.  This extra cognitive and motor action can help you recall your rounds without expending extra energy or time!

WARM
Med Ball Fun
Toss, Slam, Wall Ball, Carry, Thruster, Sit-up
STRENGTH
Hang Power Snatch
Work up to three unbroken reps
WORK
FITNESS/SPORT:
1 Hang Power Snatch
1 Burpee
10 wall balls
2/2/2, 3/3/3… 10/10/10
LIFE:
3 of each AMRAP 7-10 min

 

Warmup Harder than Most Workout!

WarmUpHarder

Programming for Friday, April 19, 2013

Today, like many other days at CrossFit Scottsdale, you can leave the gym with a smirky smile of satisfaction that your warm-up is the entire workout for some of our big-box-gym-going buddies! Better yet, maybe that grin is a silent congratulations to yourself because that big-box-gym-goer used to be you! Rock on, Athletes!

WARM UP
Row/Run/Air 3,2,1,2,3
Push-up/Sit-up/Air Squat 10x after each piece
SKILL
Handstand Push Up Progression
Rope Climb
CONDITIONING
FOR TIME:
50 Sit-ups
50 Jumps (single/double)
40/40
30/30
20/20
10/10 

 

The Two Most Powerful Words: Can and Can’t

Programming for Thursday, April 18, 2013

CrossFit Scottsdale Athlete’s know that the power of their bodies depends on the power of their minds — There is no place for “can’t” in fitness training!

STRONG
Thrusters from Rack 4-6
Pull up
SKILL
LIFE: Ring Rows (banded negatives 10-12 )
FITNESS: Strict Pull-ups (max rep)
SPORT: Weighted Pull-ups (3-5, 4 rounds with 3 minute rest)
CONDITIONING
10 Minute AMRAP
45 Second Plank Hold
5-10 Burpees
5-8 Strict Dips

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