Training at sub maximal levels for overall health and fitness at CrossFit Scottsdale

Spend a few minutes raising your core body temperature and then BOOM! Do not stop working for 40 minutes, keep moving at sub maximal levels and take NO breaks.

A. Goblet squat 10x EMOM every minute on the minute 10x minutes
B. Run small lap + 20 total lunge steps + Inch worm 5x + Push up 10x repeat for 10x minutes
C. Row 90 seconds + 21x sit ups + Down dog/up dog 10x + Burpee 5x repeat for 10x minutes
D. Air dyne 60 seconds + Heavy rope 100x singles + Air squat 10x repeat for 10x minutes

Check out the SICFIT boys at East VAlley CrossFit on Saturday.

A Helpful Guide: Registering for Upcoming Events at CrossFit Scottsdale

Ok guys, we have a lot of amazing events coming up here at CrossFit Scottsdale!! You’ve heard your coaches talk about the Whole Life Challenge, Friday Night Lights and the 2013 CrossFit Open. Feeling a little lost in the mix? HAVE NO FEAR!! We are here to make sure you are getting everything out of your experience here at CrossFit Scottsdale that you can. Check out the links below to help guide you to the right online location to register for each event!

The 2013 Whole Life Challenge
Click here to register for this global health and fitness challenge. The purpose of The Whole Life Challenge is to see what sort of impact you can have on your body, your fitness and your lifestyle habits over the course of 8 weeks, and to train in having a health and fitness practice that is practical and sustainable for the long term.

The Whole Life Challenge Boosters
Alongside the Whole Life Challenge, CrossFit Scottsdale is offering you, the challenger, an opportunity to boost your way to success! By offering Fitness Boosters and Nutrition Boosters, we are guaranteeing a successful Whole Life Challenge. (These boosters are not mandatory for the challenge.) Click here to be directed to the blog that goes into specific details about our boosters.

Friday Night Lights
We are hosting the 3rd annual “Friday Night Lights a 2013 CrossFit Games Qualifier” here at CrossFit Scottsdale. If you are interested in competing in Friday Night Lights, please click here. Cost is $25 each workout (we are hosting the first and last qualifying workout) or $45 if you are competing in both workouts. There are scaled, RX and Masters Divisions. If you are not interested in competing, but would like to be a judge or volunteer, please click here.

CrossFit Games Open
If you are competing in the RX and Masters Divisions and you are interested in competing in the 5 week world wide open, you will need to also register on  http://games.crossfit.com/2013-registration to compete and have your scores count towards Regionals.

There you have it! Now go register!! Make 2013 the BEST YEAR YET!!!

The Industrial Athlete Championship Series

Good luck to all of our SICFIT Athletes competing this weekend at the Industrial Athlete Championship Series in Mesa.
Nathan, Kalen, Mike, Riff and Coach Luke.

IACS Event 2 at East Valley CrossFit February 9, 2013

WOD 1
8:00 to complete the following:
1000m Row
1RM Ground to Overhead
(The row must be completed first)

This WOD will produce two separate scores:
1. 1000m Row Time
2. 1RM Ground to Overhead

WOD 2
3:00 AMRAP
(start with 200m run)
Ascending Ladder by 1’s:
Deadlift: RX 225/155, Masters and Scaled Men and Women 185/115
Over the Bar Burpee

~1:00 Transition~

2:00 AMRAP
Ascending Ladder by 1’s:
Hang Power Clean: RX 95/65, Masters and Scaled Men and Women 75/55
Thrusters: RX 95/65, Masters and Scaled Men and Women 75/55

~1:00 Transition~

2:00 Farmers Walk: RX 270/170 (135/85 each hand), Masters and Scaled Men and Women 230/150 (115/75 each hand)

~1:00 Transition~

2:00 Over the Box Jumps
1:00 Tennis Ball Throw on Target

This WOD will produce five separate scores:
1. Deadlift + Burpee Reps
2. Thruster + Hang Clean Reps
3. Distance walked
4. Total Burpees
5. Total Balls on Target

The Industrial Athlete Championship Series is designed to test your heart, strength, endurance and overall mental toughness – it is NOT a hyper-technical CrossFit only event!  We welcome all athletes who want to test themselves against the unknown.  We will provide events with challenges you have never prepared for.  There is no perfect way to train for this as you won’t know what the competition involves until at least 4 days prior to the event.  For more information on the rules and the event itself, please visit the About Us and Event pages.

This is your chance to veer outside of your comfort zone and in the process, help bring some comfort to a little girl who needs our help. Please take the time to watch Savannah’s Story and understand the money raised during this event will go directly to the purchase of a service dog for her and her family.  A little sweat and discomfort – all for a good cause.

Thank you,

At 16 months old, Savannah was diagnosed with Juvenile (type 1) Diabetes. On diagnosis, Savannah’s blood sugar was 1319! Just to let you know how grave her situation was, blood sugars over 800 are enough to take the life of a grown man. BUT, Savannah is our miracle child; she is a survivor. Over the last year, Savannah has tolerated 200 shots and 3000 finger pricks. In the eight years since her diagnosis Savannah has endured over 23,000 finger pricks and 7,500 insulin injections. Savannah is an Angel and takes 99% of these shots without even shedding a tear! She is one tough cookie that continues to bless our family with her strength and resilience!

We are trying to get a service dog for Savannah to help alert us before Savannah’s blood sugars get dangerously low. It’s our goal to avoid the heart and kidney disease, blindness, amputation, and early death that is a reality for many people with juvenile diabetes.

Our family is deeply grateful to you for helping us reach our goal of raising $7,000 to cover the cost of a service dog.


Good luck to future Navyman Logan Smith as he departs CrossFit Scottsdale and begans boot camp in the U.S Navy

When I walked through the doors of CrossFit Scottsdale in July of 2011, I didn’t have the slightest idea of what I was getting myself into. If you would have asked me before that day if I was ready go into the military, I would have said yes with one hundred percent confidence. It wasn’t until I came in and met Coach Luke and Coach JennD that I got a very rude awakening, not only were my physical standards below average, not being able to complete more than one pull up, but my mental strength and confidence were nowhere near the place needed to get a chance to prove myself in the Navy’s Special Warfare.
Since that day, Luke has taken me under his wing, and has been one of the largest impacts in my life. Allowing me to become a Jedi at CrossFit Scottsdale which has taught me how to think for myself and how to do things I never would have done on my own. Anything from cutting carpet for an office, to driving to Texas and loading up a truck with so much stuff that it seemed impossible, to learning how to surf. I have learned to adapt to any situation that will ever be thrown my way, I have become Level 1 CrossFit certified Coach and have learned how to take charge of 20+ people at once. Now I can honestly say that I am as ready as I could ever be to enter the most intense training of my life. I am a better person 18 months later in every sense, I am more confident, stronger, faster, closer with my family, and I never would have thought that coming in to a gym that I found on the internet would have changed my life so much. This entire experience has been a blessing and I am beyond thankful for the people I now have in my life.

“LOGAN”
1 snatch
5 pull ups/10 push ups/15 air squats
2 snatch
5 pull ups/10 push ups/15 air squats
3 snatch
5 pull ups/10 push ups/15 air squats
All the way to 10 snatches
#135/95

Flexibility Rx Workshop Saturday!

Come attend the Flexibility Rx Workshop This

Saturday February 9th at 1:00pm at CrossFit Scottsdale!

In this class, we will be covering the 3 fundamental routines from the FRX Method- the Squat, The Press, and Recover. Attendees will also learn the ‘FLOW’ Method of stretching and the ‘PASS’ method of Assessment by Kevin Kula.

Sign up today by emailing info@CrossFitScottsdale.com or sign up at the gym!

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