Fitness: Straight no Chaser!

 

Programming for Wednesday, May 8, 2013

Fitness is our drink of choice here at CrossFit Scottsdale! We train hard to play hard and we have fun doing it! Come get some today for a “happy hour” you’ll never regret in the morning!

OverheadPaleAle

WARMUP
Bear crawl/Lunge/Single Leg Toe Touch/Long Jump
10 minutes
SKILL
Jump Rope Progression 10 Minutes
Bounce/Single/Double/Triple
STRENGTH
Push press 5.3.1 + 5.3.1
TEST
800 run

Fuel Your Workout

Programming for Tuesday, May 7, 2013

food-as-fuel

Come join us for our Food as Fuel class this Thursday at 7:30 to help get the results you want from your nutrition and work out routines! What you put in your body affects how you feel, look and perform.  By educating yourself on the right fuel for your body you can optimize both your health and performance.  Foods as fuel classes cover the concepts and benefits of Paleo and Zone nutrition. Specifically, what kinds of foods are most beneficial, what foods are we specifically designed to eat, and what will help us lean out and consistently crush WODs.  This class gives you the basics and the practical application of these tools.  You will be provided with ideas for quick and easy recipes, snacks, grocery shopping and eating out and on the go.

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 
2K Row

Food as Fuel

food-as-fuel

Don’t forget our Food as Fuel class THIS THURSDAY at 7:30pm! If you are new to CrossFit Scottsdale, or you have been here for awhile and need to get back to the basics, come join us! Please sign up at the gym or call us at 480.922.3253.

The Leader Board is Calling You!

 

Programming for Monday, May 6, 2013

Time to make it to the leader board with today’s workout! Congratulations to Sarah and CJ who earned a spot on the leader board with max effort burpees before they even had breakfast!

MaxEffortBurpees_LeaderBoard

WARMUP
Walk/Jog/Run small lap
10 min
STRENGTH
A1. kb front rack step up 4 each side
A2. kb goblet squat x8
B. Hollow Rock :20 on :20 off 5 rounds
C1. Max effort push up 2 min
2 min rest
C2.Max effort sit up 2 min
2 min rest
C3.Max effort burpee 2 min

Two Elusive Skills

 

Programming for Saturday, May 4, 2013

Two of the most elusive skills we teach here at CrossFit Scottsdale will be tackled today: Double Unders and Muscle Ups. Whether you are working on your first, or you are refining the movements there is always room for improvement with these two challenges. Just like with everything else in life, we are never going to get better unless we practice. So today we dedicate time to do just that!

 

DoubleUnderLight

MuscleUp

 

 

 

 

 

 

WARMUP
Partner Stretch
SKILL
Double Under
Muscle Up (Turn over)
STRENGTH
Press 5-3-1 x2
Increase load each wave and set
WORK
Death By 10 Meters

Garrett Holt

Thank you CrossFit Scottsdale for your Kids Program!

When we started coming to CrossFit Scottsdale as a family in November 2011, neither of my kids had ever been involved with any sort of organized exercise program. Well, a year and a half worth of CrossFit Scottsdale Kids Classes has provided both my kids (now = 7 year old boy and 5 year old girl) with way more strength, stamina, coordination and confidence than could have been possible otherwise.

For example, my son Garrett was only 5 when we started and, like most of us when we first start CrossFitting, he struggled with some of the movements. Specifically, he was nowhere close to being able to do a basic air squat.   Now, fast forward a year and a half and these are pictures of Garrett playing catcher during a couple of his recent little league games.

Garett Holt

He is the only catcher in his entire division who actually gets into and holds the catcher’s squat for every pitch – all the rest of them start off kneeling or are kneeling after one or two batters.  Garrett LOVES being the catcher and this simply would not have been possible without the CrossFit Scottsdale Kids Program.  Garrett and his best friend Kanon are already making plans when Kanon is pitching for the Yankees and Garrett is the catching for the Orioles – big dreams that Garrett never would have started dreaming if CrossFit Scottsdale hadn’t enabled him to be his best.

You help so many people change their lives for the better, even those that are too young to appreciate it. On behalf of my entire family we are eternally grateful to you.

Sincerely,
John Holt

TABATA THIS!

Programming for Friday, May 3, 2013

It’s only 20 seconds.  Not time for excuses and no time to waste!

TabataWatch

STRENGTH
A1.  Bulgarian Split Squat
LIFE – body weight (3×10)
FITNESS – Weighted (4×8)
SPORT – Heavy (4×4)
POWER
A2. Floor sprints – 25m AFAP
CONDITIONING
Tabata Mash Up X6
20 sec Ball Slam
10 sec Rest
20 sec Windshield Wipers
10 sec Rest
20 sec Partner Situps
10 sec Rest

 

Detoxify, Cleanse and Fast your way to clean gut health

In 2006 after spending more than a year enjoying the Maui life and having just gotten married to my high school sweet heart I made the decision to travel around the world to the southern tip of Thailand by myself, to starve myself. Well not really you see, I was living an unhealthy lifestyle consisting of wine, red meat and cheese as the vast majority of my caloric intake. Needless to say at 27 years old I was enjoying myself at the expense of my personal health and it was taking it’s toll on my immune system and well being. I had heard about this retreat from a friend and I decided to go see what it was all about. It just happened to be in Phuket, Thailand almost 3,000 miles away from my new wife. After our wedding and honeymoon was over I was more than ready for a profound change in my daily routine. I was ready for a life altering experience and I had found it through fasting. I was able to go for 10 days with nothing more than water, tea and herbs to help the cleansing process. The result was truly amazing a game-changer, down 8lbs, clear skin, vibrant glow and energy like no pill or drink on the planet.  Upon returning home to the states I eliminated the majority of highly acidic foods from my diet for 6 months and completely removed alcohol. I was also able to train in my mental strength cave and stay for as long as needed.

After completing the Optimum Performance Training class on nutrition and hearing Coach James Fitzgerald talk about fasting for performance I was inspired to see what I had been missing in my diet. Absolutely Nothing! So I challenge all of you to learn more about your own personal health and where it might lead you. If you would like to learn more about the cleanse and see if this is right for you please contact Jaclyn@sicfitscottsdale.com to schedule a 1 on 1 with myself. A 15 minute consult is enough to help you commit to this life changing program.  Najla and I am currently on day 3 of the cleanse and am now finally starting to see the clarity I was missing. The first 3 days are defiantly the hardest but my temptation to eat has subdued. Now I challenge you to take the test and see the results first hand. Coach Luke Kayyem

Inadequate Nutrition = chronic disease, poor performance, obesity, and lack of energy.

Optimal nutrition = high performance, lack of illness, lean body mass, and an abundance of energy.
With this in mind, I take the mufti-faceted approach of implementing proven athletic nutrition, the latest research into health + performance, and a strong emphasis on whole foods and individual concerns.Nutrition is the foundation of everything we do and are—our athletic performance, our body composition, and our general health.  What we take in is a reflection of these parameters.   Should it not be our main concern and focus? In today’s society, it is extremely easy to be confused and overwhelmed by the huge amount of misinformation offered by well meaning sources.   As evident with the health of North Americans over the past 100 years, our current guidelines are failing.

Detoxification – Most folks don’t often think about “detox”; when they do hear it, they envision someone with a bad substance abuse problem, or someone who has unintentionally ingested a poisonous substance. Fact of the matter is we are in a constant state of detoxification. The food we eat, the air we breathe, the water we drink, and the plastics we handle all cause a need for our body to up regulate detoxification.

We do this through liver (hepatic) and kidney (renal) metabolism, elimination through skin via sweat, breathing in the form of gas exchange, and from transit of waste through the gastro-intestinal (GI) system. When these systems become overloaded, there’s a “spillover” effect, and optimal efficiency of body systems breaks down, and symptoms relating to this can arise.

It’s pretty easy to see where this would be applicable—the typical sedentary desk pusher, eating processed grains/fast food/processed sugar + poor lifestyle habits would be a prime candidate. But what about folks who have training well programmed, nutrition dialed, and supplements individually tailored? Do they require “Detox? Yes—at specific times for specific reasons.

Training places a big resource load on two of our main organs for detoxification: the liver and the GI tract. During periods of heavy training, liver enzymes like ALT and AST are elevated due to increased need to clear by-products of metabolic use. Athletes often have these elevated, as well as UBAS (urinary bile acid sulfates) and LPs (lipid peroxides), which are measures if hepatic injury. While acute elevation isn’t a concern, over time, chronic elevation can lead to decreased liver function, poor hormonal secretion, and impaired detoxification ability.

The GI tract is two-fold affected by training: Intense and/or prolonged exercise, through multiple mechanisms, causes increased GI permeability through loss of tight junctions and damage to the epithelial cells. This is a common finding related to low GI melatonin, which is secreted from the epithelials. Secondly, training requires high quality food for both fuel and recovery—and at times in large amounts. This, combined with training, places frequent and heavy stress on the GI tract, which over time can become dysfunctional. Once digestion is impaired, both macro and micronutrient absorption is affected. And recovery becomes sub- optimal.

Ok, so the “why” has been covered? Now, the “When”, and “How”

When should one apply a specific-term Detox Protocol?

For athletes, this falls to one of two places: After a multi-day competition, OR approximately 2-5x/year. This can be individual in nature as you become more in tune with your body.

CaveatDown time from training, at least 1 week, is mandatory. You CANNOT detox and train at the same time, unless you want to become ill. Reduced caloric intake, mobilization of stores toxins, and an increased need for fuel do NOT go hand in hand.

Detoxification Protocol:

Choose a time when you can deload from training and have 7 solid days of rest Supplements:
Hydration: Has to be added for emphasis—use high quality, filtered water, at LEAST 1⁄2 BW in oz/day.
Length of time: Generally recommended to use this protocol for only 3 days to start, then working up to 5,7 or 15 days; gauge progress based on symptoms. For some, it will be extremely easy. For others, extremely hard, both mentally & physically. Some points:

  •   Headaches are common; most commonly related to caffeine withdrawal, but can be a sign of toxin mobilization. Hydration is key.
  •   Hunger is (obviously) be present…this is a good, and healthy sign.After the cleanse, IT IS ESSENTIAL to slowly break back to whole food. Recommended: 1st day, organic, (preferably home-made) vegetable, chicken, or beef broth. 2nd day, fruits + veggies. 3rd day, small amounts of animal based protein. Digestive enzymes and HCL have been down-regulated, so you need to give your body time to up-regulate these again.

Mike Kesthely/Dynamic Nutrition

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The worlds largest Buddha called “Big Buddha” on Nakkerd Hill between Chalong and Kata.
I was able to walk to the top of the mountain and actually create a stone out of sand and water
to place on the base of the temple.

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My first raw meal after 10 days of fasting. Organic banana, mango and apple. John an Ausi
and pilot from Sydney taking in my joyful smile before I chow down.

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This young girl was selling roses in between Thai boxing matches held
in the center of the city.


Healthy Refreshment

By Najla Kayyem, Fitness Expert

CrossFit Scottsdale Owner, Coach and Mom

 

As the temperature rises, so does the temptation to grab a refreshing, yet unhealthy beverage. Iced sodas, sugary smoothies, adult beverages, sports drinks and numerous other options surround us. What’s the best bet to quench your thirst and what is better left in someone’s else’s refrigerator?

 

  1. Energy Drinks: Read labels carefully when it comes to energy drinks. In most cases it is best to avoid them all together as the sugar and caffeine wreak havoc on your caloric intake and cause a serious “crash” afterwards. Like most highly caffeinated beverages, they’re easy to get “hooked” on, but difficult to drop.

 

  1. Sports Drinks: Surprisingly most “sports” drinks are horrible for athletes. Many have high sugar content and low nutritional value. Many parents mistakenly think they are offering their children a healthy beverage to ward off dehydration, when in fact many sports drinks provide empty calories and little hydration.

 

  1. Coconut Water: Not all coconut water is created equal. An extremely popular beverage right now, I recommend “Real Coconut Water.” You can find it at Whole Foods or Crossfit Scottsdale. It tastes great, provides great hydration and a nutritional boost. Freeze it for a sweet, yet healthy slushy after a workout or on a hot afternoon.

 

  1. Water: Think you are safe with water? Not anymore. Too many marketing executives have been messing with Mother Nature’s perfect recipe. There is a wide variety of flavored, sweetened and even antioxidant waters that sound harmless but contain surprising amounts of sugar. Diligently read labels before letting yourself or your children drink potentially harmful “waters” all summer long.

 

The most important thing you can do for yourself and your family is to make informed purchases. Read labels, reviews and recipes to check for calories and sugar content. Many fruit drinks marketed to kids are worse than soda, and healthy sounding beverage names are often just a marketing department’s stretch of the imagination.

 

Have questions about specific beverages or want tips to keep yourself and your family hydrated this summer? Check with Najla and other nutritional experts at CrossFit Scottsdale – www.CrossFitScottsdale.com.

healthy-summer-drinks-to-quench-your-thirst-L-NMof60

 

OLY Points of Refinement

 

Programming for Thursday, May 2, 2013

Check out a couple points of refinement on your squat clean before today’s workout.  It doesn’t hurt to practice these performance tips at home or at work either — maybe with a broomstick or similar commonplace item when you need to take a break from your daily tasks.  Warming up the motorneurons to get them used to these movements will go a long way! Who knows, maybe all the way to a Personal Record!

WARMUP
Clean Barbell Progression
SKILL
Three Position Power Clean
STRENGTH
Squat Clean – build to a heavy single in 15 minutes
WORK
EMOM for 16 min
A1.  Odd minute: 90% Squat Clean x2
A2.  Even minute: Dips (Parellette, Band, Strict)

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