Open Workout 13.4

Programming for Thursday, March 28, 2013

 

As we enter week four of this global fitness fitness competition, let us resolve ourselves to think only of the movement at hand.  We will think not of the time on the clock, the rep or round our neighbor has accomplished, or of the fatigue we feel in our bodies.  For these thoughts are but mere impediments to our moving on to that next rep, and filling that seven minutes with our whole self — both mentally and physically.  There may be hundreds of thousands of people performing this same workout, but the real competition happens inside.  Lets bring it!

 

7 minute AMRAP of:OpenWOD_13.4
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar..

 

 

 

Just in time for everyone to recover from 13.4, Open Workout 13.5 will be hosted at CrossFit Scottsdale’s Friday Night Lights.  Friday of next week (4/5 beginning at 5:30pm) will conclude the 2013 Open season, and CrossFit Scottsdale is going to seal the season with a bang! Come experience how the heat of competition can push your performance to the next level, and finish off the Open Workouts with a personal best!

 

FRIDAYNIGHTLIGHTS

Fitness is a State of Mind

 

Programming For Wednesday, March 27, 2013

Fitness is  more than sweat, muscle, and speed.  It is more than weights, rowers, and rigs.  Fitness is also more than your coach, your partner, and even your body.  Fitness is rather a state of mind — focused towards excellence, and resilient throughout any challenge.

How fit are you?

sealfit

STRENGTH 
Front Squat 5, 5, 5
POWER
10 Minute Sealfit Grinder
CONDITIONING
FOR TIME:
500 Meter Row
90 Second Rest 
500 Meter Row
50 Burpees

Help Save a Life! Free Class with a Donation!

yvonne

Help save the life of a Mom in our community!

Yvonne needs our help to save her life! Yvonne is suffering from a disease that attacks her internal organs and requires a life saving stem cell transplant. Please help us raise funds to make it possible for her to receive this transplant and stay in Chicago for her 8 week treatment at Northwestern Memorial Hospital.

This Saturday, March 30th, We are offering FREE classes at 8am, 9am, and 10am with a donation to Yvonne. These classes are open to any age (kids are welcome!) and ANY fitness level. Donations of any size are welcomed and encouraged. Please invite your friends and family and let’s help this mom in need in our community.

Save your spot today by emailing Ashley@CrossFitScottsdale.com

Setting and Meeting Goals One Snatch at a Time

 

Programming for Tuesday, March 26, 2013

The goals we set and gains we make in our physical fitness translate directly into our personal lives.  Fitness requires dedication, integrity, self-acceptance, and openness to support and direction.  While we train our physical bodies at the gym, we are also training our psychologies to apply these qualities in other areas of our lives that are just as important to us.

CrossFit Scottsdale wants to help you take your physical-to-personal transformations to the next level by inviting you to our Goal Setting Seminar, next Thursday from 7 to 8:30pm.  At this seminar, business coach and President of EVŌC, Troy Henson, will show us that we always, and without fail have the capacity to meet out goals — the only variables that gets in our way is lack of focus and inconsistency in working towards what we truly want.  Troy will coach us through how to set goals that will facilitate our focus and inspire our consistency so that our goals become our reality!

Troy Henson of CrossFit Scottsdale

 

As for today… CrossFit Scottsdale decrees that all of our athletes’ goal is to complete 30 snatches for time.  Let’s stay focused and be consistent!

STRENGTH
SNATCH
3 Position Technical Work
CONDITIONING
SNATCH 135/95 lbs
30 Reps for Time

CrossFit Scottsdale is now selling SICFIT apparel!

sicfitlogo

You asked and we delivered— The CrossFit Scottsdale WOD Shop is now carrying your favorite SICFIT gear!

From the classic SICFIT tees and tanks to the newest Courage and Honor shirts for men, we have the latest and greatest ready for you to purchase. Check out the new products and stock up your closet with SICFIT apparel next time you are in class!

Want to get it fast? You can also purchase online in the CrossFit Scottsdale WOD Shop online by clicking here

 

sicfit1

 

 

Today’s Programming is Heavy — Literally!

 

Programming for Monday, March 25, 2013

 

jill 1

 

There is nothing quite like reaching down to grip cold, heavy metal, launching that loaded barbell over your head, and reveling in the sound of weight crashing to the ground after a successful lift.  This satisfaction is all in a day’s work at CrossFit Scottsdale, all you have to do it show up and don’t quit!

STRENGTH
Clean and Jerk

Press 5 – 5 – 5
Push Press 5 – 5 – 5
Push Jerk 5 – 5 – 5
Split Jerk w/ Barbell 3×10

CONDITIONING
3 – 5 – 7 – 9
Clean and Jerk
Toes to Bar

Weekend Fitness to End Weakness!

 

Programming for Saturday, March 23, 2013

 

Your physical fitness is an ongoing, no-rain-checks permitted, personal commitment.  At CrossFit Scottsdale, we appreciate the promises you have made with yourself to put your own wellness and ability to thrive at the top of your priority list.  Sometimes, just getting to the gym is the hardest part of your workout (especially on a lazy Saturday morning!).  But we guarantee that by the time you walk out our doors — if not mid thruster — you will be oh so glad you actualized your personal promises!

STRENGTH
2 – 2 – 2 – 2 – 2
Thruster (Off Rack)
SKILL
Tabata Hollow Rock
CONDITIONING 
FOR TIME
1000 Meter Row
50 Thrusters
30 Pull Ups 

RegretWorkout_SaidNoOneEver

 

 

Hammer Out Work Week Frustration

 

Programming for Friday, March 22, 2013

 

Today’s workout is sure to relieve your tensions and frustrations from the workweek and send you off into your weekend ready to relax and reboot.  Each strike of that sledge hammer is like a strike against everything that may have thrown you off course, or gotten under your skin.   Happy Friday Everyone!

sledgehammer

 

STRENGTH
Press
5 – 3 – 1+
SKILL
Dips
5 – 5 – 5
CONDITIONING
20 MINUTE AMRAP
Rope Climb
Rope Squat
Wall Climb
Sledge Hammer
Bear Crawl

 

 

 

 

 

 

 

 

 

 

Open Workout 13.3

 

CrossFitOpenProveYourFitness

Programming for Thursday, March 21, 2013

 

Open Workout 13.3 is your opportunity to test your skill, stamina, stick-to-it-ness, against the old you in Open Workout 12.4.  Didn’t participate in this Global Fitness Movement last year?  Well lets set the standard high for yourself so by the time next year’s Open comes around, the new you is going to have to put in work to set some personal bests!

CONDITIONING
12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups

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