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

 

 

Fun Friday Fitness

 Healthy Motivation in Scottsdale

Programming for Friday, April 12, 2013

WARM UP
2K Partner Pow
*partner olds bottom of squat
STRENGTH
BENCH PRESS
Life : 10-12
Fitness :  8-10
Sport : bodyweight max effort
RING ROW
Life/fitness : 2 x 5
Sport : Muscle-up Ring Row into Dip 2 x 5
BARBELL ROW
All levels: 4 x 6-8 (90)
CONDITIONING
Walking Overhead Lunge 30, 20, 10
Plate Burpee 10, 20, 30

 

Feeling Tight? It’s Hindering You More Than You Think!

 

Programming for Thursday, April 11, 2013

Stretching is not just something that our muscles need after a full day of lifting, like in today’s workout.  Rather, stretching is something that is required to allow our muscles to reach their full potential.  Do ever feel tension getting your elbows up in the front rack position?  What about those shoulders in overhead positions?  And those hips… every athlete could always use some more mobility in their hips! For these exact reasons, CrossFit Scottsdale is is hosting the Flexibility RX Workshop, this Saturday at 1:00pm with Kevin Kula.  If you want to see incredible gains in your workouts, take advantage of this opportunity and join us for a workshop that help you put your old PRs to shame!

 

FLexRX_PRformula

WARM UP
BARBELL COMPLEX
3 reps of each barbell only 3x
2 reps of each + increase load
1 rep of each ++ increase load 3x
Deadlift, Bent Row, Clean, Front Squat, Press,
Push Press, Jerk, Back Squat, Push Press Behind Neck
POWER
THRUSTERS OFF RACK
2, 2, 2, 2, 2 (10 second rest)
WEIGHTED SIT UP
2 Minutes
DIPS
4-6 reps, 5 rounds
CONDITIONING
Max Chest to Bar Pull-up
3 minutes

Fitness is for Life

WholeLifeChallenge_TransformBodyLife

Programming for Wednesday, April 10, 2013

For all you whole life challengers out there, this is your final week to dedicate yourself to the commitments of the challenge before  we check back in with one another and celebrate how far we have come!  Its time to hit the gym hard, and to stay disciplined with our nutritional and lifestyle decisions.  This week’s strength training and conditioning is part of the equation, so let’s stay strong and finish out this life-transforming two months with dedication!
The finals will take place Saturday, April 13th at 9am and 10am at CrossFit Scottsdale, where we will congratulate ourselves and each other, and celebrate with a healthy potluck!  The Whole Life Challenge may be coming to a close, but your health and fitness is for life!
WARM UP
500 Meter Row
400 Meter Run
STRENGTH
Press Progression w/ Barbell 5×3
Press, Push Press, Push Jerk
Life/Fitness - 6, 4, 2, 4, 6
Sport - 3, 2, 1, 2, 3
*If bar drops, do five burpees!
POWER
Toes to Bar/ Knees to Elbows/ Flat Back Crunch
4×8-10 (60 second rest)
CONDITIONING
Tabata Mash Up (8×20 seconds work/ 10 second rest)
Scissor Kick
Mountain Climber
*Plank hold during rest

Strength In Conditioning

WARM
3 min row
2 min lunge
1 big lap (300)

STRONG
A1 back squat LIFE 8-10 FITNESS 5-8 SPORT 3-5
A2 deficit push ups max reps
Rest 3 min repeat 4x

CONDITIONING
30 burpees
300 run
30 kb swings
500 row
300 run
30 sit ups
500 row

KAYYEM KIDS
The Kayyem Kids Kanon 6.5 and Camille almost 5

 

 

CrossFit Scottsdale is Now Selling Grass Fed Beef!

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CrossFit Scottsdale is now selling Grass Fed Beef!  We are now carrying many different cuts of beef from SAS Meats, a local company founded by CrossFitters, for CrossFitters. Their beef is 100% grass fed and more importantly grass finished. Their steers are free from any pesticides, antibiotics, or growth hormones of any kind, and are off Arizona ranches and finished on their permanent grass pastures. Each cut comes frozen and is labeled by cut and price to make picking out your favorite meats more convenient. Be sure to pick up your favorite cut of beef next time you are in the gym! Now who is hosting the first BBQ?!

The Cuts of Grass Fed Beef We Offer Include:

  • Ribeye Steaks
  • T-bone Steaks
  • Kansas City Steaks
  • Filet Steaks
  • Top Sirloin Steaks
  • Sirloin Steaks
  • Round Steaks
  • Cube Steaks
  • Chuck Roasts
  • Arm Roasts
  • Rump Roasts
  • Tip Roasts
  • Short Ribs
  • Stew Meat
  • Fajita Meat
  • Brisket
  • Ground Beef

BeefFridgeInside

XPLOSIVE Strength and Conditioning

What an amazing seminar brought to you by Ryan Moody of TheXwod. We will be continuing to add pieces of the programming to our current methodologies. If you would like to watch the seminar in its  entirety check it out on SICFIT.

STRENGTH
A1. Split Jerk (3×10 barbell only) then 5-3-2-1-1-1
+
A2. Broad Jump 2-1-2-1-2-1 for distance immediately after

CONDITIONING
2-Minutes On/2-Minutes Off of:

250 Meter Row
+
Max Burpees
5x ROUNDS

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