The Spice of Fitness


Programming for Thursday, August 1, 2013

If variety is the spice of life then today’s workout is well-seasoned because it seems to have a little bit of everything! True fitness requires that we can move efficiently and effectively through any physical demand — it is not enough to be proficient in only a few modalities. Today’s workout will train your range of physical capacities through several cardiovascular, isometric, bodyweight, and weighted exercises — helping us to become more physically adaptive and well-rounded human animals.


3 Minute row + 2 minute lunge + 1 minute burpees
x Rounds
Thrusters + 30-60 Second plank hold
*3 Minute rest, then…
30 Burpees
300 Meter run
30 Kettlebell swings
500 Meter row
30 Air squats
500 Meter row
30 Sit ups

Don’t miss this Thursday morning’s workshop with Kevin Kula “The Flexibility Coach

Do you struggle getting your arms overhead and into the front-rack
position?  Are your hips chronically tight before AND after your
workouts?  If so, this workshop will show you the 8 key stretches that
will have the biggest impact on your squat, press, and recovery.  80% of
the results from stretching are in these 8 stretches.  Your CrossFit
workouts are all about efficiency – in your movements, and getting big
results in a small amount of time from your workouts.  Learn how
efficient and effective stretching can help your movements, recovery,
and help you set new ‘PR’s (personal records) in the gym.

*”*This is the closest thing I’ve found to a real, lasting, “silver
bullet” in 18 years in fitness– *Maceo Jourdan (CrossFit Maricopa Member)*FlexibilityTrainingatCrossFitScottsdale


“After a month of doing flexibility with Kevin I hit two PR’s in one
week in two different lifts.” — *Joe Atkielski (CrossFit Scottsdale Member)

“Stretching is actually part of the workout.I worked out five days this
week and I am not sore.” — *Sarah Sanchez (Ahwatukee CrossFit Member)*

Show Up, Don’t Quit

Colorful words, let’s just say he used a lot of colorful words. One thing I learned is that in the military “sir” is short for officer. Therefore addressing a sergeant or kernel or anything other than an officer as “sir” can be taken as insult. His name was Jason. If you called him sir he politely called you some colorful words. Words that make you wonder why you paid for this experience. And then you got punished for being stupid because he told you to call him Jason. Drop down and give me 25 push-ups.

On Friday I entered into the Goruck Challenge. Underestimating what I was getting into was an understatement. You put on a backpack (that never comes off) with 35 pounds of bricks and a Camelback, the rest of its contents are up to you. Those 25 push-ups you end up doing are with that back pack on (it never comes off). It is not just you doing those reps it is everyone on the team. And when you make it through to the end, the remaining members of that team are now good friends of yours. You devised that friendship in a way that you can’t really explain to your other friends. Goruck-Blog Pic

Goruck for me was 20+ miles, 13.5 hours, lost track of the elevation, and a life changing experience. Jason, our Cadre leader, asked us all why we were doing this. I didn’t really have an answer. I did not adequately prepare. Show up don’t quit. That was all I could think of. From running a marathon to getting into the ring nothing prepared me for this. I wanted to quit every five minutes. Don’t get me wrong here. I was not the guy who thought “this was the coolest thing ever”. What I was thinking was “oh my god I didn’t realize that traps could hurt like this”. That didn’t matter though; I was alive and could still keep going.

I looked across at my buddy Mikey and knew that I just had to keep going. That statement kept going through my head Show up don’t quit, Show up don’t quit, Show up don’t quit. Where did that come from? It is bannered across the wall at the best gym in Scottsdale: CrossFit Scottsdale. Ever since I walked in the door there I have taken that saying very personally. It doesn’t say “do your best” or “keep trying until you get it” or “everyone gets a participation medal”. What it states is extremely clear. You come through that door every day, leave whatever is bothering you aside, enter that workout and do it until it is done. Tomorrow you come back for more. It might be difficult but it is not impossible, nothing is impossible.

Goruck is not an adventure race, and it is not a workout, it is a gut check. I’ll let you research it; you don’t get to hear all the secrets until you enter the challenge yourself. The reward didn’t come till a couple days after. After that life seems a little more simple and easy. Appreciation can get overlooked as being an incredibly important quality in life. Going through it makes you want to thank everyone who helped get you there (like accepting an Oscar). It makes you want to thank all the people you train with that never let you quit. You know those people… mine go with me to CrossFit Scottsdale. Who are yours? -Sean Nugent

FIT for the 5th FITness Challenge is this weekend!

Fit for the 5th

This weekend is the FIT for the 5th FITness Challenge at CrossFit Scottsdale!! If you have been on the fence about signing up, now is the time to make your decision to challenge yourself on a new level in your FITness journey! Can’t make it to the prelims or the finals? Not to worry! Email to set a make up time. We want as many student of CrossFit Scottsdale to be apart of this challenge to celebrate our 5TH ANNIVERSARY!

Fitness From Mundane to Meaningful


Programming for Wednesday, July 31, 2013

At SICFIT Scottsdale we train to test. These measurable markers makes what we do at the gym meaningful rather than mundane. They orient us to how our hard work pays off and sets our sights on even bigger and better goals. To put it simply, regular testing keeps us motivated and inspired to keep showing up. Need a little motivation and inspiration to get through today’s WOW? Check our Michelle Plunkett’s stellar performance!

21 – 15 – 9 of…
SPORT: Bodyweight deadlift + handstand push ups
FITness: Deadlift + hand release burpee #135/95
LIFE: Deadlift + hand release push up #75/55

Stretch Your Fitness Potential!


Programming for Tuesday, July 30, 2013

We have heard it time and time again… mobility and flexibility are essential components for being able to get the most out of our training. But how many of us actually turn this talking point into action? In order to truly understand the power of proper mobility and flexibility, we have to experience its benefits. Once we feel for ourselves how our movements become more fluid, stable, and downright easier, flexibility training will become an essential component of our fitness regimen.

Come learn how to stretch your way to your fitness goals with the FlexibilityRX seminar, this Thursday at 8:00am. This system of flexibility training is sure to be a game-changer in your performance!


400 Run + 500 row
Shoulder to overhead: press + push press + push jerk
Pull up

LIFE: 250 row + 10 min AMRAP of 10 pull ups + 7 shoulder to overhead
FITNESS: 1000 row +  3x rounds of  25 pull ups + 7 shoulder to overhead #95/65
SPORT: 1000 row + 5x rounds of 25 pull ups + 7 shoulder to overhead #135/85

Learn to Cook Like a Kayyem!

Don’t forget to come to our Cooking Seminar on August 2nd at 6:30pm where you can learn to cook like a Kayyem! This seminar is open to ANYONE who wants to sharpen their paleo skills and learn some new quick, easy and on the go meals. Cost is $20 (food will be provided). Sign up at the gym or email


What’s In Your Lunch Box?


Programming for Monday, July 29, 2013

When it comes to nutrition, setting ourselves and our families up for success is key. With a little bit of planning and coordination we can ensure that healthy choices are made easy throughout the week. All we need is a few simple tricks and recipes in our toolkit and suddenly the burden “what to eat” is obliterated! Fill your family nutritional tool box this Friday at 6:30pm at the Cooking with the Kayyems: Back to School Nutrition seminar. Sign up at the gym for $20, and come ready to taste these tasty and nutritious ideas!



6 Rounds:
10 Air squat + hold bottom of squat 10 seconds
6 Rounds:
5 push ups + hold top of push up 5 seconds
Front squat 10. 8. 6. 4. 2
Russian kettlebell swing 10 after each set
Box jump
5 Rounds:
30 Seconds jump rope AFAP
100 Barbell push press for time

A Shift in Perspective


Programming for Friday, July 26, 2013

All too often we fall into the trap of emphasizing our failures and disappointments more than our successes and accomplishments. We could have rowed harder; we just can’t seem to get that kipping pull-up down; we should have put more energy into our last project at home or work.  At CrossFit Scottsdale, we are a group of highly motivated people who view ourselves as always having room for improvement. But, consider for a moment that improvement can only grow through our recognition and emphasis on our triumphs, not our failures. Today while you are in the gym, practice the skill of celebrating your accomplishments. This simple shift in perspective may be all you need to progress in the gym and in other areas of your life!


Practice shifting your perspective with this image. Can you see the two different women?

Practice shifting your perspective with this image. Can you see the two different women?


1000 Row + PVC mobility
Kipping pull up
Strict pull up 5×5
:30 to :60 Second plank hold
12 Minute AMRAP
10 Burpees
10 Double unders
20 Burpees
20 Double unders
30 Burpees
30 Double unders
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