Demystifying the Rope Climb

 

Programming for Thursday, May 16, 2013

Today’s skill session is one that can be intimidating for a lot of us… the rope climb!  Maybe we are afraid of heights, or maybe we fear that we will loose our grip on the rope.  After our coaches break down this skill into its basic components you will see that getting to the top of that rope is nothing more than a series of simple movements. The video clip below also does a great job of simplifying rope climbing technique.  After today’s skills session, the rope climb will be forever demystified in your eyes, and you will be flying up that rope in no time!

SKILL
Rope Climb
STRENGTH
Prowler/Sleds
CONDITIONING
Run 200 Meter Lap
5 Minutes: accumulated in the top of the push up
3 Mintes: accumulated in the tuck hold position on paralettes

Rope Climb Clinic at CrossFit Scottsdale

Group Introductory Class at CrossFit Scottsale

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 Saturday, May 25th 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.
FlexibilityRxCrossFitScottsdale

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!

IMG_5646

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

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