Turning the Impossible into the Possible

 

Programming for Wednesday, May 15, 2013

PossibleAttainable

At CrossFit Scottsdale, turning the once impossible and unattainable into the absolutely possible and 100% attainable is our specialty.  This transformation doesn’t just magically happen. It takes your dedication as athletes, and the high execrations we set for ourselves and project on to you.  Looking forward to teaching you how to surprise yourself in your abilities in today’s workout! See you at the gym!

WARMUP
Skill Review
CONDITIONING
25 Minutes: 30 Seconds On, 30 Seconds Off
Wall Ball
Pistol
Sit up
Russian KB Swing

Better than Yesterday

 

Programming for Tuesday, May 14, 2013

Every time you show up to the gym when all you want to do is go home and check out; every time take a deep breath and complete another repetition when all you want to do it drop the weight; every time you walk out those double-doors sore and sweaty, when you didn’t even want to walk through them in the first place — you can rest assured that you put in the time and effort to make yourself better.  We all deserve a badge of honor for dedicating ourselves to something that so is so easy to over look: our very own health and happiness. Here’s to you folks, for keeping your gaze uplifted and your goals high — these attributes will always make you better than yesterday.

BetterThanYesterdayNecklace

STRENGTH
A1. Front Squat 5, 4, 3, 2, 1
A2. Strict Pull-up 10, 8, 6, 4, 2
A3. 45 Second Jump Rope
CONDITIONING
500 M Row
Rest 90 sec
500M row
STRETCH

Kayyem Signature Series Part 1: Kipping Pull-Up

This Thursday at 7pm is the first installment of the Kayyem Signature Series. The first focus of the series is the Kipping Pull-Up. Whether you are brand new to this skill, or need to refine the movement (connect multiple kips, smooth out your technique), this is a clinic you NEED to attend. Come spend an hour with Coach Luke Kayyem and become a steward of the craft!

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Turn Weakness to Strength

 

Programming for Monday, May 13, 2013

At CrossFit Scottsdale we want to help you turn your weaknesses into your strengths, and turn your strengths into areas where you are unstoppable.  Many of us have trouble mastering the pull-up, making today’s conditioning portion seem like a looking dark cloud above us.  But this week we are offering you a tool to help change this with our FREE Kipping Pull-Up Clinic! Join us at CrossFit Scottsdale on Thursday, May 16th from 7pm-8pm. Sign up at the gym today!

kippingPullUp

STRENGTH
A1 – 5 thrusters on the minute odd minutes 1,3,5,7
A2 – 12 hand release push ups on the even minutes 2,4,6,8
CONDITIONING
1000 meter row
50 (45#) thrusters
30 pull ups

Preventative Medicine

 

Programming for Saturday, May 11, 2013

Each and every one of us is our own best doctor. Our experience in the field is each and everyday we spend living in our bodies. We know what makes us feel alive and healthy, and what causes us to feel lethargic and sick. At CrossFit Scottsdale School of Elite Fitness, we specialize in preventative medicine. We believe that a butt-kicking workout at day will keep the doctor away!

PhysicalActivityAsMedicine

STRENGTH
Jerks off rack 5,5,5,3,3,3
POWER
Mountain climber AFAP :30sec
Pistols (progression, roll downs) 5 each side alternating
Jumping pull up AFAP :30sec
CONDITIONING
10 minutes
Prowler Sled Sprints

Finish Off Your Week With Something Heavy

 

Programming for Friday, May 10, 2013

The sound of loaded barbells crashing to the floor.  The feel of chalk underneath your fingernails. The sense of accomplishment you feel when you walk out the door.  No better way to end your work week — guaranteed!

SNATCH!

WARMUP
Jump rope 5 min
Lunge 3 min
Burpee 1 min
STRENGTH
Snatch progression
DL/HHP/MS/OHS/SB
PVC/Barbell/Build to a Heavy Single
5 min break
CONDITIONING
7x Snatch EMOM 90% of single (odd minutes)
LIFE: 7 push ups (even minutes)
FITNESS/SPORT: 7 HSPU (even minutes)

Mother’s Day Celebration

It’s Mother’s Day this weekend! Don’t forget to bring all the amazing mother’s in your life to CrossFit Scottsdale for FREE all levels classes at 8am, 9am and 10am. After each class, treat those amazing women to healthy snacks, delicious mimosas and a relaxing massage! Whether it’s your own mom, your sister, your friend, aunt, or cousin – bring them in for a morning of health, wellness and relaxation!

Moms and Mimosas Flyer 2013

Healthy Summer Habits

By Najla Kayyem, Fitness Expert

CrossFit Scottsdale Owner, Coach and Mom

 

The change in routine and soaring summer temperatures often create short fuses and frustrated family members. How can you turn – “It’s hot,” “I’m bored” and sibling bickering into a happy summer vacation?

 

Here are four tips to create healthy habits so summer becomes a season everyone looks forward to.

 

  1. Get Up, Get Out: It sounds simple but if you can get outside early each morning, you will remain energized and productive throughout the day. A 15-minute walk, job, swim or bike ride before it gets too hot will provide a boost and allow you to sleep much more soundly.

 

  1. Culinary Training: Summer schedules allow children (especially pre-teens and teens) to help out more around the house. Harness this availability and invite them to plan and help prepare light, simple summer meals. Kids will also learn budgeting and nutrition while providing a valuable service to the rest of the family.

 

  1. Earn You Seat on The Couch: Ever arrive home from work only to see your child in the exact same position on the couch (and wearing the same clothes) as when you left that morning? Don’t give up. Have children earn their TV, video or social media time through comparable increments of time reading a book, exercise or physical labor (like mowing the lawn). These must be completed before the desired social media or digital activity is allowed.

 

  1. Adventure Vacation: These are becoming very popular and provide endless options. Try scuba diving, kayaking, paddle boarding, family tennis tournaments, and more as you allow summer vacation to bond each family member together.

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Need more ideas to develop healthy summer habits as an individual or family? Check with Najla and the other coaches at CrossFIt Scottsdale – www.CrossFitScottsdale.com.

Mobilize your Body: Mobilize your Fitness

 

Programming for Thursday, May 9, 2013

RollingOut

Getting the most out of your workout begins with being able to get the most out of your body.  Our joints can be our best friends or our worst enemies when it comes to FITness, or even just daily living.  Because of this, increasing mobility and flexibility is something we should work at everyday.  We begin today’s workout with this as our explicit focus.  See for yourself if you notice any improvement during your conditioning.

MOBILITY
PVC/foam roll/bands/up dog/down dog /inch worm
STRENGTH
A. Thrusters 10 rep max
B. Pull ups (unbroken sets of 5) in 10 minutes.
LIFE - Ring row
FITNESS-Bands
SPORT -Strict
CONDITIONING
C. KB Single Arm Russian Swing
10,8,6,4,2,4,6,8,10
*alternating arms rest as needed
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