WOW Wednesday Workout of the Week

 

Programming for Wednesday, July 3, 2013

Wednesdays are now much much more than “hump day” around here, and in SICFIT gyms world wide!  For SICFITTERS, Wednesdays will become the WOW of the week with a workout that will test, challenge, and motivate.  SICFITTERS around the globe will face the same Workout of the Week, allowing us to share in some international FITness competition and inspire one another to run faster, lift heavier, and to never ever quit! Wow… Wednesdays will never be the same!

SICFITBoysEastValley

WARMUP
Dynamic movement
Skill prep
WOW TEST
7 Minute AMRAP
3 Pull ups + 3 burpees + 3 kb swings + 5 pull ups + 5 burpees + 5 kb swings + 7 pull ups + 7 burpees + 7 kb swings
LIFE: Jumping pull ups, 35/16 KB
FITness: Kip chin over vertical plane, 55/35 KB
SPORT: Chest to bar pull ups, 75/55 KB

Turn Your Family into A Family of Beasts

 

Programming for Tuesday, July 2, 2013

Help establish a solid foundation of health and fitness in your kids lives by showing them how fun it can be to get stronger, run faster, and cheer for friends who are doing the same thing! The second session of the Lil Beasts Summer Camp at CrossFit Scottsdale is right around the corner, running from July 8th-12th, and registration is still open! Use up some of that summer-break free-time and give your family some new fodder for dinner table conversation… “I hate burpees!” “So did I!!”

lilbeasts

WARMUP
1k row
STRENGTH
Back squat 3:1:1
CONDITIONING
3-5 Rounds of…
LIFE: 8-10 Back squat + 5 burpee high jump + 7  hand release pushup
FITness: 5-8 Back squat + 7 burpee high jump + 10 hand release pushup
SPORT: 3-5 Back squat + 10 burpee high jump + 15 hand release pushup
2 Minute rest then…
1k Row for success journals and leader board

Half Way into 2013, Are You on Track with Your Goals?

 SICFITbannerPushup

Programming for Monday, July 1, 2013

As we reach the half way mark into year 2013 I invite all of you to take a step back and appreciate the progress you have made on your journey to health, fitness, and overall wellbeing. Perhaps some of us began this self-project as a New Years resolution. Kudos to you for sticking with it — now give your self a pat on the back for how far you have come.  Maybe others of us still have fitness goals and accomplishments we have not met yet. Well, this year has many more training days to come to be sure, but lets also recognize how every day that we show up is a day of progress, even if it doesn’t always feel like one. Regardless of what mile-marker you are at on this highway of health, the half-way mark of 2013 is a great time to take mental note of your progress, and set your sights on where you want to be at the year’s end.  Let’s get to work people!


WARMUP

1 Minute of sit ups + 5 burpees x3 rounds
STRENGTH IN SKILL
Squat clean 3 tough reps
CONDITIONING
LIFE: 8-10 Bent over row + 12, 9, 6, 3 hang power clean + jumping pull up
FITness: 5-8 Bent over row + 12, 9, 6, 3 hang squat clean + banded pull up
SPORT: 3-5 Bent over row + 12, 9, 6, 3 squat clean + chest to bar pull up

Summer Fitness Kids Camp at CrossFit Scottsdale!

Crossfit-Kids-Camp-2013-Flyer_V1

Attention Parents! Let your kids come join in on the fun as  Session 2 of the Lil Beasts Kids Camp is still open for registration!

Kids will learn about health and fitness while participating in fun games, crafts, water day and fitness testing. They will also learn about nutrition and be able to try new and healthy treats! Session 2 runs from July 8th to July 12th. To sign your kids up, please visit www.CrossFitScottsdale.com and click on the Kids Camp icon.

Lift Heavy Saturday!

 

Programming for Saturday, June 28, 2013

Time to load up the barbells and throw some heavy weight around my friends! Moving any load from a stationary position on the ground all the way up to your shoulder is no easy task.  But at CrossFit Scottsdale we are trained to maximize our body’s internal power to move explosively, efficiently, and effectively.  Whether you are new to Olympic Lifting, or are a seasoned veteran, there is always a new cue to hone in on and a bad habit to break.  Let’s get to it folks!  It’s Lift Heavy Saturday!

 

LoadedBarbells

WARMUP
Barbell progression
DL/HC/FS/PP
OLY
A. Spend 20 minutes finding a heavy single power clean
CONDITIONING
90% of part A – 8 Minute AMRAP
2 Min max burpee at the start of 8:01
..

CrossFit Scottsdale’s Idea of “Fun!”

 

Programming for Friday, June 28, 2013

Who doesn’t need to brush up on their pistols?  Only at CrossFit Scottsdale would a normal air squat just not be good enough.  Nope, we like to do our squats on one leg just for fun and to keep you on your toes!  Just don’t try your pistols on your toes! Stay firmly rooted through your heels just like in a dual-legged air squat!
Pistol
WARMUP
5 Minute push up hold
5 Minute squat hold
*3 burpees every time you break
Dynamic movement
SKILL
Pistol
Pull up
HSPU progressions
CONDITIONING
25 Minutes
LIFE: Ring row x5 + Pistol x6 + Push up x5 + Burpee x5
FITNESS: Negatives x3-5 + Pistol  x6 + HSPU hold (5-10 breaths) + Burpee x5
SPORT: Strict or weighted pull up x3-5 +Pistol x6 + Burpee x9 – AFAP
*Walking/resting/lap inside of gym

“The Wall”

Programming for Thursday, June 27, 2013

The wall.  We have all experienced it.  Its the point in a workout where every fiber of your being, every thought in your mind, and all of your common sense is begging you to stop.  At CrossFit Scottsdale, not only do we train to you to reach this wall, but we train you to get comfortable there. It only takes a few times of smashing that wall to pieces to know intuitively that no wall is too grand to come between you and the finish line.  Welcome that wall. Embrace it. Then laugh in its face and bash right through it!

BrickWall

 

 

WARMUP
Foam roll – ankle & calf mobility
STRENGTH
A1 : Split jerk
A2 : Sit up
B : Burpee/row 1k/burpee
CONDITIONING
LIFE: Split Jerk 8-10 +  Arm swing sit up 8-10 + Burpee 10/1k row/burpee 10
FITNESS: Hands behind head sit up 5-7 + Burpee 20/1k row/burpee 20
SPORT: Strict toes to bar 3-5 + Burpee 20/1k row/burpee 20 + Max HSPU

5th Annual CrossFit Scottsdale Jump Rope-a-Thon

Programming for June 24 and 25, 2013

Tie your shoe laces extra tight and stretch out those calves, ankles, and shoulders everyone because the much anticipated 5th Annual CrossFit Scottsdale Jump Rope-A-Thon has finally arrived!  Both today and tomorrow’s workout will be about so much more than just jumping rope.  With each swing of the rope and with each hop of your feet you will be helping an Arizona child find joy, health, and friendship through team sports.  At CrossFit Scottsdale we understand the profound impact that participating in sports activities has had on our lives, and we want you to help us give that gift to Children across our state.  All of the money we raise at the this super fun, family friendly event will go straight to the Arizona Baseball Charities and into the hands of youth sports programs that need it most!. You can choose to make a flat donation, or pledge to donate .01, .05, .10, or .25 per jump.

jump-rope-a-thon

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