CrossFit Scottsdale Athletes Lunge into Elite Fitness!

 

 

You may never want to do a lunge again after today’s WOD (Workout of the Day), but best believe that next time CrossFit Scottsdale challenges you with them you will be better, stronger, faster, and more skilled!  Since we are focusing on our lower body, why not add in some rowing just for fun?  Pick up a few rowing pointers from CrossFit Invictus’ Shane Farmer in the clip below and impress your coach today during the skills segment!

Warm up:

50 Lunges and 10 Push Ups

40 Lunges and 20 Push Ups

30 Lunges and 30 Push Ups

20 Lunges and 40 Push Ups

10 Lunges and 50 Push Ups

Skill:

1000 Meter Row

WOD:

Five Rounds

Walking overhead lunge with plate: 25 feet and back

90 seconds Rest

*Penalty: Do your best not to put that plate down, otherwise do 7x plate burpees!

 

 

CrossFit Scottsdale: Bringing the Rush of the CrossFit Games to Your Box

After a long holiday weekend its time to get back in gear at CrossFit Scottsdale.  Now is as good a time as ever to to get your body, mind, and heart in the game, so that you can be a part of The Games… That’s right, The CrossFit Games!  The 3rd Annual Friday Night Lights, CrossFit Games Qualifier is right around the corner, and this week’s programing will help you prepare for it.

WARM:
Jump Rope: 10 minutes

STRONG:
Front Squat: 5, 4, 3, 2, 1

CONDITIONING:
Kettlebell Swings and Burpee over KB
15, 12, 9 — 2 minutes rest and back at it — 12, 9, 6

Cool Down:
400 Meter Jog

No matter if this week’s WOD is your first of many, or you have completed too many to count, there is a place for you to compete at Friday Night Lights.  With three different divisions being offered, CrossFit Scottsdale wants all of our athletes to have the opportunity to feel the rush of showing what you’re made of in competition!  Come take part in the exhilaration and camaraderie that only struggling to beat the clock with all your buddies watching can bring!

 

Want to perform at your highest potential at The Friday Night Lights?  CrossFit Scottsdale has the programming to help you do just that! See you at the box!

The Perfect Paleo Biscuit

In my search to find some more options for the Whole Life Challenge that DO NOT include honey as an ingredient, I came across the Perfect Paleo Biscuit. It’s a nice little switch up and allows for sandwiches (turkey, sausage breakfast, etc) and includes Whole Life Approved ingredients! Enjoy! -Coach Hallie

The Perfect Paleo Biscuit

Makes 9 biscuits

6 egg whites

3/4 cup blanched almond flour

1/4 cup coconut flour

1 teaspoon baking powder

1/4 teaspoon salt

1 1/2 tablespoons coconut oil, chilled

Preheat oven to 400 degrees.  Line a baking sheet with parchment paper.  Mix almond flour, coconut flour, baking powder and salt together in a large mixing bowl.  Cut in cold coconut oil with a fork until the mixture is crumbly.  Place the bowl in the refrigerator for 10 minutes.  In a medium bowl whisk egg whites until they are very frothy.  Fold the egg whites into the chilled flour mixture until well combined.  Scoop about 1/4 cup of dough onto the baking sheet and smooth the top to form each biscuits, an ice cream scoop works well in this step.  Bake for 15-18 minutes, or until the tops are golden brown.  Serve warm or store in an airtight container in the refrigerator.

Ham, avocado and egg breakfast sandwich

CrossFit Scottsdale gets Presidential with Free Classes!

 

In honor of President’s Day, CrossFit Scottsdale will be challenging you to complete Hansen, a HERO WOD (Workout of the Day) of presidential stature!  To leave plenty of time for your other holiday barbecues, gatherings, and festivities, classes today will be held only at 8am, 12pm, and 5pm.    Just when you thought it couldn’t get much better, CrossFit Scottsdale will be offering these classes free of charge!

 

Hero WOD: “Hansen”

5 Rounds for Time:
30 Kettlebell Swings (75/55lb)
30 Burpees
30 sit ups
Happy President’s Day Everyone!
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

 

 

Whole Life Challenge starts TODAY

WARM
dynamic movement
5x push up/sit up/air squat run 200 meters 5 times
then take a 5 min break

WORK
In 10 minutes complete 800 run (around signal at Raintree and Northsite)
50 sit ups
75 air squats
100 push ups and with anytime remaining burpees

Coach Najla will be hosting a grocery store tour to Trader Joes at 11:00 am

  • Communication - Make sure the check the blog regularly. That is where we will be posting regular updates about the challenge. We will send you emails with anything that is REALLY important, but regular Challenge updates will be on the WLC Blog
  • Workout and Measurements - See the video for an explanation of the official WLC workout and measurements. Players! Remember, you will be entering your prelims workout score and measurements when you log into the website to record your first days score. If you are a member of an WLC Gym, your gym owner will review and validate your entry, so don’t leave your prelims without giving them your numbers!
  • Daily logging - Speaking of scores! The first day you will enter a daily score is Sunday. You will enter your results for Saturday in the nutrition, workout, mobilization, supplement, and lifestyle category. Scoring will be open every day from midnight to 9pm. You won’t get a chance after 9pm to enter you score, so stay present!
  • Lifestyle - Every 2 weeks, the lifestyle category will change. Your first one is Water! You can check the Lifestyle blog for more specifics, but starting on Saturday, make sure to drink 1/2 oz of water for every pound of bodyweight to earn the lifestyle category point!
  • Bonus - When you record your score, enter your reflection. This is a short, daily entry on how things are going for you so far. Good, bad, funny, ugly. Doesn’t matter! Enter it for 5 consecutive days you will earn 2 bonus points!
  • Nutrition scaling - Your profile page will launch on the site today. That is where you will have one more chance to edit your nutrition scaling for the Challenge. Do it by Monday, because after that it will be locked in for the duration of the Challenge.
  • Rules - Remember, 5 points each day for nutrition. Lose one point every time you break the rules. There will be no score lower than 0! Then Yes or No for Workout, Mobilization, Supplement, and Lifestyle. Take the same supplement that whole way through. No changing!

Good luck to everyone! Remember, if you need support, use your community! The Blog, the Forums, and your Teams! Let the people around you cause you to win!

 

Friday is the best day to exercise and strength train during the week at CrossFit Scottsdale to optimize your SICCESS

Strength.
A1. Bench press 10,8,6,4,2
A2. Kb row HEAVY 6x each side (2)
400 run immediately after your last row 90-95%

REST 4 minutes

SKILL.
Kipping pull up sets of 3-10 unbroken/untaxed 5x rest :30

Strength In Conditioning.
Prowler sled 1x up run around small circle 5x
Prowler sled 1x up and back walk a small circle 3x
Prowler sled 1x up/high and back/low 1x + run a small lap AFAP

 

Sweat with your sweetie on Valentine’s day at CrossFit Scottsdale

CrossFit Scottsdale would like to invite all of our students to bring their significant other in for a partner WOD on Valentines Day. We have found the more support one has in the gym the more successful they are. Therefore, we are offering FREE classes to all students who bring in their Valentine. That being said grab your other half and get in the gym today to “Sweat with your Sweetie”!

“Joy”
Row 2K
100x Pull ups
3x Min Hand Stand Hold
150x Sit ups
2x Min Pull up Hold (chin above bar)
200x Air Squats
1x Min Overhead Hold #95 (both teamates can hold a side if needed, drop it & start over)
400x Meter Fireman’s Carry (switch if needed)

 

Whole Life Challenge Pre-Game Huddle Tonight!

Whole Life Challenge Pre-Game Huddle

TONIGHT at 7:30pm!

We are SO excited for the Whole Life Challenge to be kicking off this Saturday! Who is ready to lose weight, get in shape and actually have fun while doing it? Let’s get started!

Tonight we are hosting our Pre-Game Huddle, and this is for those we are already signed up to participate, and also for those who want to get more details before they make a decision. This is what we are going to go over tonight:

  • Rules- How to Play the Game
  • Tips- On How to Be Successful
  • Prizes- How to Win each Month, and at the End!
  • The WLC Workout- (to be done the first and last day of the challenge)
  • Q&A Session- To Answer any Questions before we Begin!

If you’re signed up for the challenge and cannot make the meeting tonight, no worries, we will go over the details on Saturday with you! Also, a few housekeeping items:

1-      Be sure to Log into your Website and Create your Profile- including adding a photo and answering questions about yourself and your goals. If you have not paid, be sure to pay on your website before Friday!

2-      Check out the Rules Tab- we are going to go over them tonight, but they are on your website for reference throughout the challenge as well.

3-      Be Ready to Begin- Be sure to be at the gym this Saturday, February 16th at 9:00am sharp- we will be going over the rules one last time, taking the beginning measurements, and complete the Whole Life Challenge WOD!

We are SO excited to go on this journey with you, and watch you get stronger and leaner over the next 8 weeks! 3,2,1…let’s go!

 

 

 

 

 

CrossFit Scottsdale Supports STAR Center

 

This week CrossFit Scottsdale is supporting our fellow student Bob Vossoughi and The STAR Center. The STAR(Sensory Therapies And Research) Center is a clinic and research facility for treating children and adults with Sensory Processing Disorder.

“Sensory processing refers to the way the nervous system receives messages from the senses and turns them into responses. For those with Sensory Processing Disorder, sensory information goes into the brain but does not get organized into appropriate responses. Those with SPD perceive and/or respond to sensory information differently than most other people. Unlike people who have impaired sight or hearing, those with Sensory Processing Disorder do detect the sensory information; however, the sensory information gets “mixed up” in their brain and therefore the responses are inappropriate in the context in which they find themselves.”

The remainder of this weeks warm-ups will incorporate things such as light and sound to give us a glimpse of what someone with SPD experiences on a daily basis. Please check out the video below and www.spdstar.org to learn more about Sensory Processing Disorder.

 

 

 

 

USAW American Weightlifting at CrossFit Scottsdale August 17,18 2013

CrossFit Scottsdale and the SICFIT Scottsdale Olympic Lifting Club are proud to announce a two day USAW Level 1 Sport Performance Coach Certification on August 17, 18 2013. With the rapid growth of “the sport of fitness” and strength and conditioning facilities offering the highest quality coaching available our staff has decided to make it a standard in our gym to have this certification and to make it readily available for anyone wanting to learn the OLY lifts from the pro’s. That is why we asked for long time coach Patrick Cullen- Carroll to come out and teach the course.

The genealogy of lifting traces back to the beginning of recorded history where man’s fascination with physical prowess can be found among numerous ancient writings. A 5,000-year-old Chinese text tells of prospective soldiers having to pass lifting tests.

Ancient Greek sculptures also depict lifting feats. The weights were generally stones, but later gave way to dumbbells. The origin of the word dumbbells comes from the practice of removing clappers from bells, rendering them soundless during lifting.

The first modern day Olympics were held in 1896 and weightlifting was included as an official sport. Weightlifting did not appear in the 1900 Games, but returned in 1904, and has been a regular event since 1920. In 1932, three lifts were standard: the press (eliminated in 1972), the snatch, and the clean & jerk. In 1932, there were five weight classes. Today there are eight weight classes for men and seven weight classes for women.

The U.S. men, dominated the sport in the 1930s, ’40s and ’50s, By 1996, the U.S. Team was ranked 15th in the world after a successful Olympic Games performance in Atlanta, Ga. The U.S. junior men were ranked 13th in the world. In 2000, Oscar Chaplin III won the Junior World title in the 77kg weight class and the only Junior World gold for the U.S. Men’s Team.

Women’s weightlifting has been conducted at the World Championships level since 1987. The U.S. women have won medals in eight World Championships and continue to be a power in the world arena. In 1994, U.S. lifter Robin Goad was the World Champion in the 50kg class

Women’s weightlifting participated for the first time in the Olympics Games in Sydney, Australia. Tara Nott, a U.S. lifter in the 48kg class, was the first woman to earn a gold medal in women’s weightlifting in the Olympics and the first U.S. lifter to earn a gold medal in weightlifting in 40 years. Cheryl Haworth, 75+kg earned a bronze medal in the 2000 Summer Olympics in Sydney, Australia.

In 2001, the U.S. Junior Women won the team championship at the Junior Worlds, including three gold medals from Cheryl Haworth. In the 2002 Junior World Championships, Cheryl repeated her performance and again captured three gold medals as a member of the U.S. Junior Women’s team.

 

A. Snatch progression deadlift/high pull/power snatch/oh squat/snatch balance
3x reps for 3x sets 2x reps for 2x sets 1x rep for 3x sets
B. Behind the neck push press build to a 3x rep max
C. 100x deficit push ups + 3 burpees EMOM every minute on the minute

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