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

5th Annual Jump Rope-a-Thon

The 5th Annual Jump-Rope-a-Thon for Arizona Baseball Charities is this month, June 25th and 26th. During classes these days, students will be jumping for 45 minutes and collecting donations that will go towards giving underprivileged kids new baseball equipment and clean fields.

Jump Rope-a-Thon participants will be jumping for $0.01, $0.05, $0.10, $0.25 per jump or a single amount. We want to make this the best year ever for Arizona Baseball Charities and kids all over the state!

If you are interested in participating or donating, you can pick up a flyer and pledge forms at CrossFit Scottsdale.

Check out the video from last year!

 

jump-rope-a-thon

Pushing it to the Max

 

Programming for Friday, June 7, 2013

Today’s workout is all about pushing it to the max, and giving it your all to set a new personal record for yourself. The series of two minute max effort exercises in today’s workout are all great benchmark tests to quantify and track your performance gains.  Your coaches have full confidence in you, that as long as you have been training consistently since the last time we challenged you to this benchmark test, your numbers will surely improve!

jen d

WARMUP
Walk/Jog/Run small lap
10 min
STRENGTH
A1. Kettlebell Front Rack Step-up 4x (each side)
A2. Kettlebell Goblet Squat x8
B. Hollow Rock :20 on :20 off 5x
TEST YOUR FITNESS
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

Road to Health and Happiness

Road to Health and Happiness

Programming for Thursday, June 6, 2013

Today is your last chance to bring in a friend or family member free of charge during our Guest Days event!  Show your loved ones how CrossFit Scottsdale has put you on the road to health and fitness.  There is no greater gift than helping those you care about change their life for the better! Bringing a guest to your favorite class today might be the little push your guest needs to kick start their journey to better health, happiness, and wellbeing!

WARM UP
Dynamic Movement
CONDITIONING
400 Run
21 Kettlebell Swings
10 Pull Ups

Are you getting the most out of your workouts?

FlexibilityRx is a system of Flexibility Training that will provide you with a simple formula to Turn FLEXIBILITY into PERFORMANCE.   The ‘PR-Formula’ consists of properly assessing flexibility, ‘FLOW’ing into your stretches, before retesting your flexibility by setting a ‘PR’ in your workout.

By understanding why, where, when, and how to stretch you will no think of stretching as just part of your warm-up – you will be stretching to increase your strength, speed, and power for your workout.  The ‘FRX Method’ makes stretching simple, efficient, and effective by providing you with flexibility assessments, stretch routines for the squat, press, running, and recovery and a method of stretching called “FLOW’.

If you are looking to get the most out of your workouts, and see PRs more often, then join Kevin Kula at CrossFit Scottsdale on June 15th from 1-3pm as he takes you through his PR Formula. This workshop is $49 for members of CrossFit Scottsdale and $59 for non-members. Spaces are filling up fast, so CLICK HERE to sign up today!

Athlete of the Month Mr.Richard Shields

It is with great honor and privilege that I personally introduce our June 2013 “Athlete Of The Month” Mr.Richard Shields. Honest, Humble and Passionate are a few words that I would use to describe this amazing man. Over the course of the past 4 and a half years I have spent over hundreds of hours Coaching, training and learning along side Mr.Shields. “Did you know that it takes over 10,000 hours to become an expert at something” he once asked me. No! I had no idea I said. He then asked me if I read and I respond back YES! I can read. No Coach Luke he said do you read books? Before I could answer he turned and said I have a book I would like you to read called “The talent code” by Daniel Coyle a visionary piece that looks deep into why and how we become uber talented and what it takes to be great.

Mr.Shields first found me in 2009 to simply become stronger, loose a few pounds and fight off aging. He was already exercising 2-3 times a week and had entered the Tour De Tucson for the past 11 years. But he was searching for more. More FITness, better nutrition and an upgrade to the status quo of an active, healthy 65 year old. What he found was a home and a community of like minded individuals training to become better. Mr.Shields introduction session and baseline test took over 11 minutes with ring rows and push ups from his knees. Humbled like most of us the first time we taste high intensity exercise Mr.Shields began his quest for self improvement. He most recently posted a 5:26 baseline with a green band and full push ups. Along the way inures slowed him down and in 2011 after doctors told him he would need to replace his knee. He once again went searching for more. More led him to a *stem cell therapy facility in Denver, Colorado. *introduces new adult stem cells into damaged tissue in order to treat disease or injury.
 
Like Peter Parker or Bruce Wayne Mr. Shields was back with vengeance 3 weeks later riding the AirDyne with his infectious smile and profound voice. What amazes me most about Mr.Shields is his cool, calm and collect nature about everything. Never too high or too low always analyzing his weaknesses and setting out to build new skill set’s. Richard Shields is a master at his craft. Having spent the past 30 years in the financial industry Mr. Shields is a Certified Financial Planner and operates his own Registered Investment Advisory firm, Synergy Financial Group. Richard is a father to 3 children and 4 grandchildren. Loves to ride bikes both motorcycles and road bikes and was born and raised here in Phoenix, Arizona. Graduating from Arcadia High School and winning 2 state football championships. His mom is still alive today at 94 years young and living in Mesa. Thank you Mr.Richard Shields for your dedication, discipline and positive attitude. You have become an outstanding athlete and even grater mentor. You are an inspiration to me, my family and our entire FITness program. 
 
“In great health” Coach Luke Kayyem

 

Richard Shields AOM

Fitness Philosophy

 

PassedOut

Programming for Wednesday, June 5, 2013

Whether you have been conditioning for years or you are new to the gym, this quick but intense workout is sure to leave you lying in a pool of sweat every time! This is a great day to bring in that friend or family member who disagrees with your fitness philosophy, to show them first-hand what all the hype about CrossFit Scottsdale is all about.  Somethings you just have to experience for yourself to truly understand and appreciate.  Today’s workout is a great example of the type of training we do here at CrossFit Scottsdale that just might change your guest’s tune about high intensity fitness training!

WARMUP
Dynamic Movement
CONDITIONING
21, 15, 9
Thrusters
Pull ups

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