Snatches, Burpees, and Wall Balls, Oh My!

 

Programming for Saturday, April 20, 2013

Workouts like today’s only continue to get harder and harder as the clock ticks on.  Be sure to keep track of your reps and rounds (because no body likes doing extra burpees by mistake!), to find a steady rhythm that you can sustain, keep on breathing, and most importantly, have fun!

Burpees0likes

Find yourself having trouble counting your rounds when you can barely catch your breath?  Try saying the number of each round your complete out loud.  This extra cognitive and motor action can help you recall your rounds without expending extra energy or time!

WARM
Med Ball Fun
Toss, Slam, Wall Ball, Carry, Thruster, Sit-up
STRENGTH
Hang Power Snatch
Work up to three unbroken reps
WORK
FITNESS/SPORT:
1 Hang Power Snatch
1 Burpee
10 wall balls
2/2/2, 3/3/3… 10/10/10
LIFE:
3 of each AMRAP 7-10 min

 

Warmup Harder than Most Workout!

WarmUpHarder

Programming for Friday, April 19, 2013

Today, like many other days at CrossFit Scottsdale, you can leave the gym with a smirky smile of satisfaction that your warm-up is the entire workout for some of our big-box-gym-going buddies! Better yet, maybe that grin is a silent congratulations to yourself because that big-box-gym-goer used to be you! Rock on, Athletes!

WARM UP
Row/Run/Air 3,2,1,2,3
Push-up/Sit-up/Air Squat 10x after each piece
SKILL
Handstand Push Up Progression
Rope Climb
CONDITIONING
FOR TIME:
50 Sit-ups
50 Jumps (single/double)
40/40
30/30
20/20
10/10 

 

The Two Most Powerful Words: Can and Can’t

Programming for Thursday, April 18, 2013

CrossFit Scottsdale Athlete’s know that the power of their bodies depends on the power of their minds — There is no place for “can’t” in fitness training!

STRONG
Thrusters from Rack 4-6
Pull up
SKILL
LIFE: Ring Rows (banded negatives 10-12 )
FITNESS: Strict Pull-ups (max rep)
SPORT: Weighted Pull-ups (3-5, 4 rounds with 3 minute rest)
CONDITIONING
10 Minute AMRAP
45 Second Plank Hold
5-10 Burpees
5-8 Strict Dips

Experience the 24 Hour WOD at CrossFit Scottsdale

24 Hour WOD cropDo you think you have what it takes to conquer 24 hours of physical and mental toughness? At CrossFit Scottsdale, we KNOW you do, so now is the time to prove it to yourself during our 24 Hour WOD!April 26th at 6pm to April 27th at 6pm….which means it’s just around the corner which means you need to get signed up now! No more excuses!SIGN UP HEREShare this with friends and family! Bring the whole crew!!Push yourself, test those limits, and more of all, HAVE FUN! Check out some of the pictures from our very first 24 Hour WOD!

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Buy Your Yoga Mat at CrossFit Scottsdale!

YogaMat2

What would Yoga be without your very own YOGA mat?

CrossFit Scottsdale is now selling Yoga Mats! This blue mats comes with a black mesh bag for easy carrying and travel.

Pick yours up today at CrossFit Scottsdale for only $20.00!

Buy your own mat and be sure to join us at our new Yoga Classes!

Classes are offered Tuesdays at 7pm and Wednesdays at 9:30am and are a part of your CrossFit Scottsdale membership.

YogaMat3

Fun in Fitness and Fitness for Cause

 

PatsRun

Programming for Wednesday, April 17, 2013

Looking for something fun to do this weekend that the whole family can enjoy?  Why not join in with your CrossFit Scottsdale Family in Fitness and rep for the Black and Yellow at the 9th Annual Pat’s Run?! Participation in the 4.2 mile walk/run (as well as the kids’ .42 mile walk/run) not only honors Pat Tillman’s great sacrifice to our country, but all the proceeds will directly support the Tillman Military Scholars program.  Space is limited. Register today!

WARM UP
4 Minute Row
3 Minute Jump Rope
2 Minute Run
1 Minute Burpee
STRENGTH
Hang Clean build to a heavy single >10 min
SKILL
Pistol
CONDITIONING TEST
LIFE: 1k Row + 25 Air Squats + 10 Hang Cleans + 25 Air Squats + 10 Hang Cleans
FITNESS: 2k Row + 25 Pistols + 25 Hang Cleans
SPORT: 2k Row + 50 Pistols + 30 Hang Clean #225/135

 

Level 1 Test

If you are ready to step into a higher level of CrossFit training at CrossFit Scottsdale and would like to test your skills, join us and fellow CrossFit Scottsdale students for the Level 1 White Band Test on April 25th at 7pm. Level Testing is an important component to CrossFit Scottsdale because it gives students an opportunity to set goals for themselves and strive for them. Whether you are brand new to CrossFit Scottsdale, or you already have your White Band, please come out and cheer on those who are testing!

CFS Bands

If you are planning on testing, or just curious as to what is in involved in the Level 1 Test, check your success journals for more information on what skills you will be tested on, and don’t forget to schedule some one-on-one time with a coach before the test if there is an area you would like to work on!

The Balanced Athlete

 

Programming for Tuesday, April 16, 2013

SKILL
Muscle-up Progression
STRENGTH
Three Rounds
Deadlift 5,5,5
Air Squat x21
CONDITIONING
Ten Rounds
Deadlift 10x (135/95)
Push-up 15x

At CrossFit Scottsdale, we are well-aquainted with work-outs like the one on the agenda for today — where push as hard as you can to finish as fast as you can is the name of the game.  Many of us can look in the mirror or check in with our heath-stats to find evidence of the effectiveness of this type of workout — we are stronger, fitter, healthier, and happier.

But how many of us have tried to find these same results in a workout of a different kind? One that is much slower, more sustained, controlled, but just as difficult? How many of us are willing to challenge ourselves to find complex movement within stillness, to find strength within gracefulness, and to align ourselves with the balance between effort and ease?

If this type of challenge strikes a cord within you, then our newly offered Yoga classes are calling your name.  Classes are offered Tuesdays at 7pm and Wednesdays at 9:30am  and are a part of your CrossFit Scottsdale membership. Come check it out and see for yourself the power you can cultivate using only your body, your breath, and your mind.

YogaCrossFit_ArmBalanceTire

 

 

Who do you want to be at CrossFit Scottsdale?!?!

STRENGTH

A1. Seated Press (3×8 barbell only) then 5-5-3-3-1-1
+
A2. Goblet Squat  10-10-5-5-3-3 for distance immediately after
+
A3 High jump (squat stance/fingers touch floor and jump AHAP)
:30 sec Rest : 2 min
Repeat 3-5 rounds

CONDITIONING

LIFE  1000 row + 400 run + 100 single jumps

FITNESS 1600 meter row + 800 run + 300 singles or 50 double unders

SPORT 1600 row + 800 plate run + 250 double unders

 

 

Empower Yourself! Lift Something Heavy!

 

Programming for Saturday, April 13, 2013

There is nothing more empowering than lifting something heavy!  The power that is stored within our own bodies is absolutely, and without question, designed to be expressed.  This is why we feel so brand new and refreshed when our muscles are aching and we lay drenched in a stream of our own sweat. Using our bodies in the way they were designed to be used makes us stronger, more adaptable, and increasingly capable human beings.  Let’s get better today folks, one lift at a time!

STRENGTH
Clean and Jerk
Barbell Progression
Build to Heavy Single
CONDITIONING
12 Minute AMRAP
Clean and Jerk (90% of single)
1 Small Lap

Special shout out to all the strong ladies not afraid to throw around some weight!

WomenLiftHeavy

 

 

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