The Name of The Game Is Balance

Programming for Wednesday, May 1, 2013

Workouts that are long and sustained require a whole different breed of mental toughness — one that is determined, enduring, and calculated.  It takes an acute sense of self-awareness to determine the perfect formula of pushing yourself and reserving your energy for the long road a head. Push yourself too hard off the bat, and you might run out of gas.  Control your energy exertion too much, and you only disservice yourself.  Your challenge in today’s workout is to find the perfect balance.  Go inside, find a rhythm, and don’t look back.

The Name of The Game Is Balance

The Name of The Game Is Balance

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

Mind > Matter

 

Programming for Tuesday, April 30, 2013

 

MindOverMatter

 

Training at CrossFit Scottsdale isn’t about coming in first in a workout for time, or getting the highest number of reps during an AMRAP.  Though these accomplishments feel great and are worthy to strive for, training at CrossFit Scottsdale is about showing your mind that your body is much more capable that it sometimes gives you credit for — and then training the mind to know this instinctively, day in and day out at the gym.  CrossFit Scottsdale training isn’t about training the body. It is about training the mind to yield to and support what the body can do.

WARMUP
1000 m Row
STRENGTH
A1. Front Squat — build to a heavy single in 10 minutes
A2. 21 Situps — after each front squat attempt
SKILL
B1. HSPU Progression (inverted, box, bench, wall, free standing)
B2. 45 second plank hold after each set/attempt
WORK
Burpee High Jumps
LIFE – 5 EMOM for 7 minutes
FITNESS – 7 EMOM for 7 minutes
SPORT – 10 EMOM for 7 minutes

Moms, Mimosas, AND Massages! We love our Moms!

It’s that time of year again where we celebrate our MOMS! (Well, shouldn’t we always be celebrating them!?) CrossFit Scottsdale loves our moms and in honor of Mother’s Day wants to show that by offering FREE classes at CrossFit Scottsdale on May 11th at 8am, 9am and 10am for all the moms in our lives! Whether its your mom, a friend, a sister, an aunt or anyone else, show them your gratitude by bringing them to a class then immediately after shower them with yummy healthy snacks, delicious mimosas and a relaxing massage from Kristin from AZ Mobile Massage.

All classes are open to ALL LEVELS of fitness.

Moms and Mimosas Flyer 2013

Hell Week at CrossFit Scottsdale – Challenge Yourself

Physical fitness? Check. Mental toughness? Come get some at CrossFit Scottsdale’s Hell Week starting May 6th (that’s next Monday!) through May 10th. Hell Week is a week long challenge where you will push yourself to the limits by training yourself in leadership, teamwork, mental toughness, endurance, character and discipline. Experience, not osmosis, is your greatest learning tool.

Hell Week 5 Hell Week 4

Your objective for Hell Week is to complete 10 physically and mentally challenging workouts at CrossFit Scottsdale. Your first one each day will be at the gym starting at 5am to 6am. From there, you will need to attend one more regularly scheduled class at CrossFit Scottsdale. It’s time to do something for YOURSELF. Set a goal and reach it. Hell Week will be led by coach Luke Kayyem who successfully completed the 50 hour SEALFIT Kokoro Camp. Check out his blog here.

It’s time to step up and challenge yourself!

Cost for this challenge is $55 for CrossFit Scottsdale students and $175 for non-Students. To register, please CLICK HERE. What are you going to do to change your life?

Hell Week May 2013 Flyer

24 HOURS of FITNESS at CROSSFIT SCOTTSDALE POWERED BY: KAYYEM FITNESS

It is without a doubt one of the greatest team building and student bonding classes we teach at CrossFit Scottsdale. Originally inspired by my wife, after completing the CrossFit Endurance certification in 2011. After returning home Coach Najla thought “What if we took the principals of Endurance and applied them over the course of a day”? The result is 10 minutes of work followed by 50 minutes of rest for 24 hours. The work portion was anything and everything from burpee long jumps to basketball and box jumps to skateboarding. None of the 24 hour WOD’s were repeated and nobody surrendered. We took video of each and every WOD from 6pm Friday to 6pm Saturday. A huge thank you to all of the athletes who completed this class starting with the ladies…. Coach Erin Wellendorf, Nicole Miller, Nicole James and Klubo Flingai. As for the men… Sean Nugent aka Mr. Bacon, Dustin Anderson, Bill aka BBALL Ditman, Josh Wagner and Coach Joe Atkielski. A big shout-out to the Coaches who helped out Najla, Tony, Mel and a huge thank you to everyone who stopped by to cheer us on and bring us Coffee and burritos Marc Lutz, Michelle Plunkett and Kalen Rickard also to the guys who joined us for a few hours Jeff Rifkin, Austin Groen, David Nguyen, Dan Lennon and Kari Levine. If you would like to watch any or all of the videos we took from the 24 HOUR WOD checkout this link from FACEBOOK.

 

24 HOUR WOD Completion.

 

 

 

 

 

 

 

Barbecue Bacon

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Todays Programming:

A1. Back Squat x10,8,6,4,2
A2. Pullups

Life - Ring Rows (8-10 reps)
Fitness
Bands or Strict (6-8 reps)
Sport - Weighted (3-5 reps)
Rest 2 min each round 
then Back Squat at 2 rep weight EMOM for 10 min

 

B1. Prowler Push 50′
B2. Walk small lap x5

Life – sled only
Fitness – #45/25
Sport - #90/45
(For example Fitness level male would have #45 on each side for a total of #90)

 

 

 

 

 

Not Your Typical Grind…

 

Programming for Saturday, April 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.

Can you handle an hour of a SealFit Grinder, hauling sleds, flipping tires, pushing prowlers, and… well…. death by 10 meters?

All the while the 24WODers will be on hour 14, 15, 16.  Come cheer them on and give them some much needed energy!

 

sealfit

24 Hour WOD Begins Tonight!

24 Hour WOD crop

Programming for Friday, April 26, 2013

The day has finally arrived for one of the longest strength, endurance, and mental toughness tests that CrossFit Scottsdale will throw at you all year! The 24 Hour WOD begins tonight at 6pm and will continue straight through until a full 24 hours has lapsed.  Do you have what it takes to push yourself to the limit for ten minutes, every hour, on the hour?  Of course you do!  Because at CrossFit Scottsdale, all you have to do it show up and don’t quit!  But don’t worry about the ‘don’t quit’ part — we will be cheering you on until the very end! To sign up, you can call 480.201.1578 or click here to register online.

WARMUP
Dynamic movement
Weighted squat holds
STRENGTH
Front squat 10, 8, 6, 4, 2
POWER
Knee Jumps
Squat Jumps
Tuck jumps
CONDITIONING
8 min AMRAP
LIFE: 5 Hang Power Cleans, 10 Burpee, 20 Air Squats
FITNESS: 5 Power Cleans,  10 plate burpees #25/10, 20 jumping air squats
SPORT: 5 Squat Cleans, 10 plate burpees #45/25, 20 plate air squats

 

Success at the Level 1 White Band Test

Tons of energy, lots of support and amazing students means another successful night at CrossFit Scottsdale during the Level 1 White Band Test! 922865_10151368650760810_125833887_n16 athletes showed up and didn’t quit and 14 received their white band! A HUGE congrats to Kari and Valerie who scored a PERFECT on their test by successfully passing all 11 movements!

As coaches at CrossFit Scottsdale, we are always so proud to see our students reach the goals that they set for themselves! We know that is takes a lot of hard work and dedication, so there is no better feeling than to be able to share in the success of the students that walk into the gym everyday.

It is our students that keep us doing what we do. We are so proud of you students of CrossFit Scottsdale! Keep up the hard work – SHOW UP, DON’T QUIT!PicMonkey Collage 3

 

CEP Socks and Calf Sleeves at CrossFit Scottsdale!

CEP Running Sock 

CrossFit Scottsdale is now selling CEP Compression Socks and Calf Sleeves! Are these socks and calf sleeves right for you? What are the benefits of them? See the details and facts below, and pick up your pair next time you are in the gym! They come in a variety of colors as well!

ARTERIES

For the athlete, improving arterial blood flow is the key to peaking performance. CEP compression socks apply consistent compression to the calf, allowing the arterial walls to relax and the flow of oxygen-rich blood to increase by up to 40%. More oxygen means more power during performance and a faster recovery.

VEINS

Graduated medical grade compression that is tighter at the ankle improves vein health by reducing the veins’ diameter and pushing de-oxygenated blood back to the heart.

calfsleeves

BENEFITS OF CEP

Proven to increase performance by 5%*

A Faster Run: The latest studies show that athletes wearing CEP compression socks can improve their running time by 5%!

An Easier Run: With CEP, athletes decrease exertion by approximately 6% while actually reducing muscle strain.

Quicker Recovery: Even when an athlete is at rest, CEP compression socks increase blood circulation by up to 30%** shortening recovery time.

*Study of Technische Unversitat Dresden
**Published in The Journal of Strength and Conditioning

PROVEN TO REDUCE INJURY

Shin Splints:
Reduces vibration, increase oxygen and promotes healing.

Calf Cramps:
Increase oxygen to optimize muscles, removes lactic acid.

Achille Issues:
Increases oxygen to the Achilles; padding prevents damage.

Pulled Muscles:
Increases blood flow to increase warmth in the muscle.

Traveling Issues:
Graduated compression prevents venous reflux and pooling.

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