FIT for the 5th FITness Challenge is this weekend!

Fit for the 5th

This weekend is the FIT for the 5th FITness Challenge at CrossFit Scottsdale!! If you have been on the fence about signing up, now is the time to make your decision to challenge yourself on a new level in your FITness journey! Can’t make it to the prelims or the finals? Not to worry! Email Hallie@CrossFitScottsdale.com to set a make up time. We want as many student of CrossFit Scottsdale to be apart of this challenge to celebrate our 5TH ANNIVERSARY!

Fitness From Mundane to Meaningful

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Programming for Wednesday, July 31, 2013

At SICFIT Scottsdale we train to test. These measurable markers makes what we do at the gym meaningful rather than mundane. They orient us to how our hard work pays off and sets our sights on even bigger and better goals. To put it simply, regular testing keeps us motivated and inspired to keep showing up. Need a little motivation and inspiration to get through today’s WOW? Check our Michelle Plunkett’s stellar performance!

CONDITIONING
21 – 15 – 9 of…
SPORT: Bodyweight deadlift + handstand push ups
FITness: Deadlift + hand release burpee #135/95
LIFE: Deadlift + hand release push up #75/55
..

Stretch Your Fitness Potential!

 

Programming for Tuesday, July 30, 2013

We have heard it time and time again… mobility and flexibility are essential components for being able to get the most out of our training. But how many of us actually turn this talking point into action? In order to truly understand the power of proper mobility and flexibility, we have to experience its benefits. Once we feel for ourselves how our movements become more fluid, stable, and downright easier, flexibility training will become an essential component of our fitness regimen.

Come learn how to stretch your way to your fitness goals with the FlexibilityRX seminar, this Thursday at 8:00am. This system of flexibility training is sure to be a game-changer in your performance!

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WARMUP
400 Run + 500 row
SKILL
Shoulder to overhead: press + push press + push jerk
Pull up

CONDITIONING
LIFE: 250 row + 10 min AMRAP of 10 pull ups + 7 shoulder to overhead
FITNESS: 1000 row +  3x rounds of  25 pull ups + 7 shoulder to overhead #95/65
SPORT: 1000 row + 5x rounds of 25 pull ups + 7 shoulder to overhead #135/85

Learn to Cook Like a Kayyem!

Don’t forget to come to our Cooking Seminar on August 2nd at 6:30pm where you can learn to cook like a Kayyem! This seminar is open to ANYONE who wants to sharpen their paleo skills and learn some new quick, easy and on the go meals. Cost is $20 (food will be provided). Sign up at the gym or email info@CrossFitScottsdale.com.

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What’s In Your Lunch Box?

 

Programming for Monday, July 29, 2013

When it comes to nutrition, setting ourselves and our families up for success is key. With a little bit of planning and coordination we can ensure that healthy choices are made easy throughout the week. All we need is a few simple tricks and recipes in our toolkit and suddenly the burden “what to eat” is obliterated! Fill your family nutritional tool box this Friday at 6:30pm at the Cooking with the Kayyems: Back to School Nutrition seminar. Sign up at the gym for $20, and come ready to taste these tasty and nutritious ideas!

PaleoLunch

 

WARMUP
6 Rounds:
10 Air squat + hold bottom of squat 10 seconds
6 Rounds:
5 push ups + hold top of push up 5 seconds
STRENGTH
Front squat 10. 8. 6. 4. 2
Russian kettlebell swing 10 after each set
SKILL
Box jump
5 Rounds:
30 Seconds jump rope AFAP
CONDITIONING 
100 Barbell push press for time

A Shift in Perspective

 

Programming for Friday, July 26, 2013

All too often we fall into the trap of emphasizing our failures and disappointments more than our successes and accomplishments. We could have rowed harder; we just can’t seem to get that kipping pull-up down; we should have put more energy into our last project at home or work.  At CrossFit Scottsdale, we are a group of highly motivated people who view ourselves as always having room for improvement. But, consider for a moment that improvement can only grow through our recognition and emphasis on our triumphs, not our failures. Today while you are in the gym, practice the skill of celebrating your accomplishments. This simple shift in perspective may be all you need to progress in the gym and in other areas of your life!

 

Practice shifting your perspective with this image. Can you see the two different women?

Practice shifting your perspective with this image. Can you see the two different women?

 

WARMUP
1000 Row + PVC mobility
SKILL
Kipping pull up
STRENGTH
Strict pull up 5×5
:30 to :60 Second plank hold
CONDITIONING
12 Minute AMRAP
10 Burpees
10 Double unders
20 Burpees
20 Double unders
30 Burpees
30 Double unders

What’s Your Strategy?

 

Programming for Saturday, July 26, 2013

21 – 15 – 9 workouts are a bit deceptive upon first glance. Technically its only three rounds. And those rounds appear to get easier and easier to boot! However, once you factor in the deadly combination of power lifting and heart-racing body-weight movements, that three round workout becomes an entirely different animal — and an untamed animal at that!

There are many ways to strategize in a 21 – 15 – 9 workout.  If you are up for an experiment, try moderately pacing yourself during the first 21 reps. Then, during the sets of 15 unleash everything you got! By the time the 9 rep sets comes around let you fighter instincts take over, and push through that physical and mental wall knowing the end is in sight!

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CONDITIONING
21 – 15 – 9
Thruster + Pull up
*10 minute rest
21 – 15 – 9
Power clean + burpee

New Product at CrossFit Scottsdale: SFH Fish Oil SO3+D3

There is a new product at CrossFit Scottsdale that is going to benefit you, our students…especially because you are a CrossFitter in the beautiful state of Arizona. “The recent research suggests that almost 80% of Americans are Vitamin D deficient.  Isn’t that amazing? We are not getting enough sun exposure.  Most would say that living in Arizona gives us a benefit, and so none of us should be worried- because we get lots of sun!  However this isn’t true.  Most of us try and stay OUT of the heat, and when we do, we lather up the sunscreen that blocks the UV rays that create the Vitamin D.”

So how can we replenish that Vitamin D we need so bad? With the Stronger Faster Healthier SO3+D3 (Super Omega 3 + 1000 iu Vitamin D3)!

Why is D3 so important anyway?

  • Sufficient vitamin D prevents prostate cancer, breast cancer, ovarian cancer, depression, colon cancer and schizophrenia.
  • “Rickets” is the name of a bone-wasting disease caused by vitamin D deficiency.
  • Vitamin D deficiency may exacerbate type 2 diabetes and impair insulin production in the pancreas.
  • Vitamin D is used around the world to treat Psoriasis.
  • Vitamin D deficiency causes increase of colds and flu’s.
  • Vitamin D deficiency causes preeclampsia.
  • Seasonal Affective Disorder is caused by a melatonin imbalance initiated by lack of exposure to sunlight.
  • Chronic vitamin D deficiency is often misdiagnosed as fibromyalgia because its symptoms are so similar: muscle weakness, aches and pains.
  • Your risk of developing serious diseases like diabetes and cancer is reduced 50% – 80% through simple, sensible exposure to natural sunlight 2-3 times each week.
  • The majority of infants with vitamin D deficiency (78%) present with seizures.
  • Infants who receive vitamin D supplementation (2000 units daily) have an 80% reduced risk of developing type 1 diabetes over the next twenty years.

Make sure you stock up today at CrossFit Scottsdale or order online! 1 bottle of the 10oz formula lasts 60 days!!

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United States Weightlifting Certification

CrossFit Scottsdale is hosting the USAW Olympic Lifting Certification on August 17th and 18th. If you are interested in becoming Olympic lifting certified, please visit this link to register through USAW and sign up at CrossFit Scottsdale. Take advantage of this certification and become more efficient in your Olympic Lifting skills. Classes at CrossFit Scottsdale on August 17th will be at 8am and 9am only!

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