Just Another Fitness Monday

1000m Row

A1: Strict Pull Up Holds
Life – Ring Holds
FITness – Negatives x5 Reps 3-5 seconds each
Sport – Chin over bar, max seconds hold

A2: Ab Mat Sit Ups
Life – Arm Swing
FITness – Hands together, no swing
Sport – Hands locked behind head

A3: Max Jump Ropes, single or double, 60 seconds

3 Rounds

8 minute AMRAP
11 Back Squats 135/95#
21 Hand Release Push Ups


Can You Touch Your Toes?


Stretching is not just something that our muscles need after a workout.  Rather, stretching is something that is required to allow our muscles to reach their full potential.  Do ever feel tension getting your elbows up in the front rack position?  What about those shoulders in overhead positions?  And those hips… every athlete could always use some more mobility in their hips! For these exact reasons, CrossFit Scottsdale is is hosting the Flexibility RX Workshop,today at 1:00pm with Kevin Kula.  If you want to see incredible gains in your workouts, take advantage of this opportunity and join us for a workshop that help you put your old PRs to shame!

Flexibility Program in Scottsdale

Programming for Saturday, June 15, 2013

Double under progression
1 single, 1 double, 2…2, 3…3 to 10

EMOM for 30 Minutes
5 Pull ups
10 Push ups
15 Air Squats

AMRAP = Fitness Karma


Programming for Friday, June 14, 2013

The beauty of AMRAP (As Many Rounds As Possible) workouts is that they truly capture the essence of the saying, “you get out what you put in.”  Call it fitness karma, if you will.  The energy you put forth during today’s workout is the only thing that is going increase the number you get to write on the board when you are finished.  It is the only thing that is going to progress you further down your road to health and wellness.  And it is most definitely the only thing that will give you that feeling of satisfaction as you pack up your things and walk out of the gym doors.  You can do anything for seven minutes.  Do yourself a favor and make those seven minutes the most grueling yet rewarding seven minutes of your life!


Row Clinic
500 Meters 2x
2 Min rest between sets
Dips 4×5
Heavy Thrusters 3×2
5 Min rest
5 Jumping squats
10 Thrusters 95/65

Kayyem Signature Series Part 2: Double Unders

Ah, the elusive double under. That one skill that seems to pop up in workouts several times a week. It’s the skill of getting that jump rope to go under your feet twice in one jump. You hear your coaches say things like “faster wrists”, “jump higher”, “no donkey kicks”…but what does that all really mean? If you are still working on stringing your double unders together, making them smoother or just finally getting your first one, then this clinic is for YOU!

Join coach Luke Kayyem for part 2 of his Kayyem Signature Series on June 20th at 7pm as he goes over the double under. Become a master of the jump rope and get comfortable in your skill. This is a FREE skill clinic! If you are planning on attending, please sign up at the gym.

Ready, Set, Rest!


Programming for Thursday, June 13, 2013


Workouts with rapid work-rest ratios challenge us to put forth maximum effort because we know that our time is limited to rack up our reps.  The much needed and well deserved rest between each bout of high speed work is just enough time to recover so our output remains consistent throughout the working.  In today’s conditioning segment, do not just challenge yourself to work as hard as you can, but challenge yourself to rest as hard as you can as well!

Lateral Drills
Monkey Bars
20 Minutes: 30 secs on 30 secs off 
a. Sit up
b. Push up
c. Lunge
d. Burpee
e. Long jump

10 Reasons Why CrossFitters Should Do Yoga

1) Yoga improves your range of motion and general mobility

– Yoga can reinforce external rotation of the hip and shoulders and in CrossFit this is crucial when doing any of the basic movements or Olympic Lifts. All the PVC work done to stretch out before a WOD can be facilitated by working range of motion in yoga.

2) Yoga helps you focus

– In CrossFit trying to complete 50-100 reps of a movement takes determination and focus. In yoga we call that “drishti” which is a point of gaze or focus. Focusing on one single point while you are moving will help with balance in yoga and in CrossFit it can help with double unders, box jumps and other exercises requiring focus.

3) Yoga teaches you how to breathe more efficiently

– In Ashtanga yoga I teach “Ujjayi” breath which is breathing in and out through your nose, controlling your breath as it speeds up and slows down. Yoga means union and in Ashtanga yoga we focus on the union between breath and movement. Linking those together is the key when it comes to mastering your yoga practice. Yoga helps with breathing deeply and filling the diaphragm and that correlates to being able to control your breath during an AMRAP or a workout for time.

4) Yoga develops your ability to balance

– Balance is needed in CrossFit and is emphasized in a lot of the movements. Balancing poses in yoga such as Tree, Warrior 3 or Dancer can help you achieve that balance to perform a pistol squat or to do handstand pushup or any other movement requiring balance. Balancing in yoga can lead to balancing off your mat and in your life. I had a mentor once tell me that “If you can balance in Tree pose, then you have a balanced life.”

5) Yoga keeps you fit

– In yoga we build long lean muscles and work on opening up the shoulders to work on posture and stabilization of the back. Pairing that with CrossFit is the perfect fit because you are strengthening and elongating the muscles at the same time.

6) Yoga gives you time to relax

– Who can say that they take time to relax and be still at all during the day, other than sleeping? At the end of each yoga class you are able to do so, just to relax and let your body be still, not having to worry about anything but being calm and still. CrossFit is all about high intensity movements and so give your body a break by coming and relaxing with us.

7) Yoga reinforces good positioning

– In yoga you become very aware of your body and how it feels and where you feel tension or tightness. This is great because you feel where your body should be and what good alignment feels like. Twisting and working on keeping a flat back will help with spinal alignment and that plays directly into CrossFit and keeping good form all the way through a WOD.

8) Yoga can be a legitimate workout

– A lot of people ask me are we just going to stretch in your class? I tell them yes we stretch but that is not all, I tell them to come see my class and they can tell me if we just “stretch”. I love getting CrossFitters in my class and they think we are just going to “stretch” and hold hands and sing in a circle and halfway through warm up they are sweating like crazy and barely holding down dog. Yes yoga is a workout, but unlike completing a Hero WOD or Girls WOD where you feel like you are going to throw up or can’t move, you will leave feeling refreshed and energized.

9) Yoga builds community

– CrossFit is huge on community and so is yoga. Anytime there is a group with a common goal, whether it is CrossFit, Yoga or snorkeling, those people will be drawn to one another. Yoga means union and just like the union between breath and movement it is also the union between people and their practices.

10) Yoga is fun!

– Yoga is not some serious no laughing, no talking kind of deal. Come to my class and you will see that we have a lot of fun getting into creative poses, laughing and joking around and working into all those sore spots from doing Fran on Monday. Yoga is for everyone and so whether you can’t touch your toes or you can fold like a pretzel, everyone is always welcome to yoga.

CrossFit Scottsdale does yoga

CrossFit Scottsdale does yoga





From Struggle to Victory


Programming for Wednesday, June 12, 2013


Pushing through moments of weakness is what training at CrossFit Scottsdale is all about.  It is not always the workouts that we crush to smithereens that progress us further in our fitness.  Rather, the workouts that nearly crush us to smithereens are the ones that that have the power to truly transform us.  If we show up, push through, and believe with every fiber of our being that we will perform better, faster, and stronger the next time that workout comes around, then our struggle today will become our victory tomorrow.

Down-Dog / Up-Dog
Push-up Sequence
Dynamic Movement
Back Squat
LIFE: x15 perfect squat
FITness: 8-10
SPORT: 3-5 30
10,9,8,7,6…… RX (55/35) 15 min
KB Swing
Games Push ups
Goblet Squats
Stretch 5 min
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