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

REST

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!

WARMUP
Mobility/Bands/Roller
Lateral Drills
SKILL
Monkey Bars
CONDITIONING
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

 

 

http://www.tabatatimes.com/10-reasons-why-CrossFitters-should-start-practicing-yoga-5282013/3/

 

From Struggle to Victory

 

Programming for Wednesday, June 12, 2013

StuggleFace

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.

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

Mighty Mud Mania was a HUGE Success!

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25 of the finest CrossFit Scottsdale Students and Staff got up bright and early last Saturday to get down in the mud to help kids through the Mighty Mud Mania obstacle course.  These amazing volunteers fought the sun, the dirt, and the mud with a smile on their face the entire time!

A huge thank you to: Hallie Flood, Kelsey Frazier, Tiffany Temple, Nicole James, Nicole Miller, Emily Starrett, Bill Dittman, Brianna Diffie, Kelsey Graham, Nicolas Montano, Hannah Quinn, David Nguyen, CJ James, Allen-Mikel Armstrong, Morgan Frazier, Jaclyn Bobelick, Tom Hoogenboom, Austin Groen, Billy Cartee, Najla Kayyem, Klubo Fingai, Josh Hoefker, and Mary Arabyan for volunteering your time on Saturday!

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Carrying a Heavy Load

 

Programming for Tuesday, June 11, 2013

By the time this workout is completed, those using a 65 pound bar will have moved 6,500 pounds.  Those using a 95 pound bar will have moved 9,500 pounds.  Bringing this to light is not to encourage everyone to complete this workout as prescribed, or even value these weights over others.  Using a 35 pound bar will result in an equally impressive amount of weight moved, of 3,500 pounds. Breaking these numbers down is intended rather to show you how much work you will have accomplished by the time you walk out the door.  Not many people can say they have carried such a heavy load in the course of one day.  Give yourself a pat on the back and thank yourself for being willing the weight of your own health and wellbeing.

PushPressCFS

WARMUP
Jump rope 5 min
Lunge 3 min
Burpee 1 min
STRENGTH
Snatch progression 10 min
DL/HHP/MS/OHS/SB
PVC/Barbell only
CONDITIONING
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Dad’s Day Workout

 

FatherDaughter

Programming for Monday, June 10, 2013

Do you know what you are doing for your Dad on this Father’s day yet?  Why not give your Dad the gift that keeps on giving and introduce or reintroduce him to the world of health and fitness.  Get your old man off the couch and into the gym this Saturday at CrossFit Scottsdale with free classes at 8am, 9am, and 10am!  Tell Pops that at the end of his workout there will be some healthy treats and cold one with his name of it, courtesy of the Black and Yellow!

MOBILITY
PVC/foam roll/bands/up dog/down dog /inch worm 10 min
STRENGTH
A. Push press build to a heavy tripple 15 min
B. Pull ups (unbroken sets of 5) in 10 minutes Kipping
LIFE – Ring row
FITNESS-Bands
SPORT -Strict
CONDITIONING
C. KB Single Arm Russian Swing 15 min
10 each arm,8,6,4,2,4,6,8,10
*alternating arms rest as needed

Mighty Mud Mania


MudMania

Looking for a fitness activity that the whole family can enjoy?  Well today, beginning at 8am is the city of Scottsdale’s signature event, Might Mud Mania!  CrossFit Scottsdale will have a slew of volunteers at the event so there will be plenty of familiar faces amongst the crowd of our muddy and messy neighbors.  The event is free but be sure to bring a non-perishable food item for each participant to benefit the Vista Del Camino Food Bank. And of course, if mud isn’t your thing we have class as usual here at the gym!

Programming for Saturday, June 8, 2013

WARMUP
Air/Row/Run
2 Minutes Each
STRENGTH
Barbell Complex 3×5
DL/HC/FS/PP/BS/PP (behind the neck)
Then build up to a heavy single of each
TEST 
120 cal Row

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