Guest Days Kick Off!

 

Summer Guest Days 2013

Programming for Tuesday, June 4, 2013

No more excuses!  It is finally time for you to bring that friend or family member who you know would fall in love with CrossFit Scottsdale into the gym!  Today kicks off our Guest Days, and that means it is the perfect opportunity to show your friends and family what CrossFit Scottsdale is all about.  All classes from the 4th to the 6th are free for guests and are open to all levels. Take your guest to your favorite coach’s class and you might just end up with another workout buddy!

WARM UP
Dynamic Movement
CONDITIONING
3x Rounds for Time
400 Run/Row
30 Wall Balls
20 Burpees

Papas and Beer

It’s JUNE! Which means it’s time to celebrate our DADS! We love our dads at CrossFit Scottsdale, so to honor them we are having a FREE workout on June 15th at 8am, 9am and 10am followed by a cool down with a nice cold beer! Classes on June 15th are open to ALL levels, so bring your dad, uncle, brother, or friend and show them how thankful you are to them for being an awesome dad!

papas and beer

10 Meters to Victory

 

sprinting1

 

Programming for Monday, June 3, 2013

You will never look at 10 meters the same way again after this workout! Today, 10 meters is not just a distance to be traveled, it is an opportunity to push yourself further and faster than you thought possible.  Each time your coach yells, “GO!” do not think about the distance, the round, or the person next to you.  Think only of moving one foot in front of the other as quickly and as controlled as you possible can.  Keep this focus and you will have one the day’s workout, regardless of your final time.

WARMUP
Partner Stretch
SKILL
Double Under
Muscle Up (Turn over,bands,backpacks)
STRENGTH
Press 5-3-1 x2
Increase load each wave and set
WORK
Death By 10 Meters

CrossFit Scottsdale Powered by: KAYYEM FITNESS Level Testing

In 2008 I created our very first FITness test inside a Wellness Center on 92nd and Shea with the idea that we needed more than a flat stomach and sweat to provide data that what we were prescribing to our students was working. Three athletes including myself set out to pass a proficiency test that would one day become the standard in our FITness program. After 5 years, a few tweeks and hundreds of athletes later  we now have 3 complete levels of training and an individual test to go with each one. LIFE. FITNESS. SPORT levels I, II and III. The level I test has a passing rate of 80% with most of the movements coming from body weight, basic barbell work and some gymnastics. The level II test is significantly more challenging with high rep pull ups and a 2 mile run to kick off the test, then challenging not only the Olympic lifts but using body-weights to measure strength and performance. Then finally a all out war in an epic battle against the clock and burpees, 50 in under 4 minutes to be exact. Athletes must pass all 3 pieces in order to receive this honor and those that do are granted the coveted “Orange band” at CrossFit Scottsdale. An honor that only comes when dedication meets desire and drive. “I’ve seen grown men cry after barely missing completion by 1 rep” which is why I am pleased to announce our newest member is none other than Christine James AKA “C.J”. She literally left  all 4 fellow male competitors in the dust on the run and was first to finish part’s II and III. Congratulations girl you are strong, beautiful and a pleasure to Coach. Those of you who are interested in level testing it has and always will be inclusive to our program and your membership. We alternate months between levels I and II with the level III scheduled as a bi-annual invite only test that has only seen 4 athletes complete and pass in it’s 4 years. We will be hosting the next level III on June 11th at 7pm. Be sure to bring your popcorn and lounge chairs this event is guaranteed to meet and surpass your greatest expectations. Coach Luke Kayyem

level 2 test May 30 2013

You Can Do Anything For 20 Seconds

 

Programming for Saturday, June 1, 2013

Who doesn’t love a good tabata on a Saturday? You can do anything for 20 seconds, so let’s resolve to give it our all each every time our coach yells “GO!”. Try and relax and rest as much as possible during the 10 second breaks — this will allow you recover more efficiently and be more explosive on the next 20 second round. This kind of work/rest transitioning is great training for our nervous systems — teaching us how to instantly turn on the power switch from a relaxed state, and how to relax fully right after intense stimulation. Happy tabataing, everyone!

SeriouslyTabata

STRENGTH
A1.  Bulgarian Split Squat
LIFE – body weight (3×10)
FITNESS – Weighted (4×8)
SPORT – Heavy (4×4)
POWER
A2. Floor sprints – 25m AFAP
CONDITIONING
Tabata Mash Up X6
20 sec Ball Slam
10 sec Rest
20 sec Windshield Wipers
10 sec Rest
20 sec Partner Situps
10 sec Rest

Level III Test

Adjectives to describe the test: “Miserable, Long, Difficult, and the Unknown.”   – Coach Jeff Brennan

Those are just a few words to describe the Level III test at CrossFit Scottsdale. An invite only test that takes fitness and mental toughness to a whole new level.

Coach Luke Kayyem will be selecting a few athletes to take this test, and everyone is encouraged to come cheer them on June 11th at 7pm. You won’t want to miss this!

Success in Level III
Coach Luke Kayyem
Coach Jeff Brennan
Coach Melissa Einbinder
Chris “Camero” Tommarello

Who will be next?

Read more about the Level III experience from an athlete’s perspective.

Guest Days Next Week at CrossFit Scottsdale

Guest Days are NEXT WEEK on June 4th, 5th and 6th! Invite friends and family to come check out what CrossFit is all about! Classes are open to all levels during guest days, so there are no excuses! Simply show up, and don’t quit! Your coaches at CrossFit Scottsdale are excited to meet everyone you bring!

Summer Guest Days 2013

days

Every Minute on the Minute

Programming for Friday, May 31, 2013

Every minute on the minute you have an opportunity to show up more fully than you did before. Every minute on the minute you have the chance to surprise yourself in your strength, ability, and mental determination. Every minute on the minute is your chance to give it your all. Every minute on the minute is like practice for every minute of your life. Show up for those minutes the same way you will show up for the ones we challenge you with at CrossFit Scottsdale — you deserve nothing less!

OldClock

WARMUP
Clean Barbell Progression
SKILL
Three Position Power Clean
STRENGTH
Squat Clean – build to a heavy single in 15 minutes
WORK
EMOM for 20 min
A1.  Odd minute: 75% Squat Clean x4
A2.  Even minute: Dips (Parellette, Band, Strict)

Mighty Mud Mania

Don’t forget to come out for the Mighty Mud Mania at Chaparral Park on June 8th at 7am! If you are still interested in volunteering, please email Ashley@CrossFitScottsdale.com.

Practice as a Way of Life

 

Programming for Thursday, May 30, 2013

We all must be in constant pursuit of refining our skills in order to get better at them.  To think that we have mastered one of the fundamental movements that we practice at CrossFit Scottsdale is to limit our potential and stunt our growth.  We must always be students of these movements and of our bodies.  Every movement we perform is an opportunity to learn how to perform it more efficiently, to learn of another quality of the way our bodies function, and to learn something new about our own human nature.  Practice on my friends, for their in always room to grow.

PracticeMakesPerfect

WARMUP
400m run
Dynamic Stretching
SKILL
Row
Wall Ball
KB swing
Jump Rope Practice
CONDITIONING
500m Row
30-20-10
Wall ball
KB Swing
Jump Rope
500m Row

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