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

Kinesthetic Intelligence: The Importance of the Warm Up

 

Programming for Wednesday, March 20, 2013

 

Our bodies have a mind of their own.  It’s called Kinesthetic Intelligence.  When we perform movements over and over again, our muscles and motor neurons become ingrained so that we can achieve the same results, in the exact same way, every single time we attempt that particular movement.  For this precise reason, skill conditioning — like the Burgener Warm-up — is essential to our fitness and overall functional human development.  When you practice the Burgener Warm-up, it is important to practice with mindfulness, precision, and a willingness to critique and refine your movements.  By doing this, you can begin to create new kinesthetic patterns to improve your lifting, become a better athlete, and evolve as a more adaptive human being.

BurgenerWarmUp

STRENGTH
SNATCH
Burgener Warm Up With Weight
Snatch Balance With Barbell 3 x 10
CONDITIONING
7 ROUNDS FOR TIME
7 Hang Power Snatches
7 Burpees

Constantly Varied Classes for Constantly Varied Fitness

Programming for Tuesday, March 19, 2013

STRENGTH
POWER CLEAN
3 Position Clean

CONDITIONING
FOR TIME
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
*Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

The explosive energy, muscle development, and mental toughness cultivated in weight training workouts — like the one we are challenging you to today — is undeniable, desirable, and indescribable.  After today’s weight training emphasis, tomorrow’s Bodyweight Class (held Mondays and Wednesday’s at 5pm) would be a perfect compliment to get maximum diversity in your fitness training.  This class, with an emphasis on high intensity compound movements using no external weights, is a wonderful fat burning, core strengthening, and performance enhancing variation and addition to our weight training programming.  So come crush today’s weight-intensive workout, and then give our Bodyweight class a try tomorrow!

gymnastics skills at Crossfit Scottsdale

Constantly

Klubo Flingai of CrossFit Scottsdale

Varied

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The Party is Over and It’s Time to Sweat

 

Programming for Monday, March 18, 2013

 

Thank you to everyone who made yesterday’s Member Appreciation Party a blast! If you weren’t able to make it, please know that you were missed! While we love kicking back and shooting the breeze with all of you, we like making you sweat even better!

MemberAppreciation2013

We Love Seeing you Like This

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But we Prefer to See you Like This!

 

 

 

 

 

 

 

 

 

 

 

STRENGTH
DEAD LIFT
5 – 3 – 1+
POWER
MMA DRILLS
Sprawl Wall-Ball Spring
Bear Crawl
CONDITIONING
5 ROUNDS with 2 MINUTE REST
6 Burpees
12 Kettle Bell Swings 55/35
12 Double Unders

CrossFit Scottsdale’s 2013 Summer Kids Camp

As the temperature warms up here in the Valley, it’s hard not to recognize the signs that summer break is just around the corner and the kids will be out of school. As we all know, it only takes a week or two before the kids are bored and you’ve run out of options! Well, CrossFit Scottsdale has the solution for you! Our 2013 Lil’ Beasts Summer and Health and Fitness Camps!

CrossFit Scottsdale Kids empowers children and young adults to develop body control, teach basic nutrition concepts and form a foundation for healthy habits both physically and mentally. Camps include fun workouts, learning exercise skills, nutrition education, healthy cooking, active games, water fun sports, goal setting and other health and fitness activities.

This summer we are hosting 2 sessions.

Summer Session 1: June 3rd – 7th
Health and Fitness Session 2: July 8th  – 12th

Each session is $189 and is held Monday through Friday, 9am-12pm and is ages 5-12.

Space is limited. Register online by clicking on the sessions above, or call us at 480.922.3253.

Glimmer of Hope – 10% of proceeds benefit Desert Canyon’s Elementary School’s Family in Need.

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The 24 Hour WOD- Sign up Today!

Whose ready for a new competition, one that will push your fitness levels, and mental strength? Get ready for the 24 HOUR WOD. Starting on Friday, April 26th at 6pm to Saturday April 27th at 6pm workout every hour, on the hour, for an entire day! Be sure to bring your sleeping bag, workout clothing, and food for the memorable night. Make no doubt. It won’t be easy. But we believe the journey is part of making the results more rewarding.

The cost is $55.00 and you can sign up by calling 480-922-3253 or by clicking here

 24 Hour WOD

 

 

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