CrossFit Scottsdale Works Out From a New Perspective: Upside Down!

 

Programming for February 22, 2013

Take a fresh look at the world around you by spending sometime upside down today!  Not only will handstands and handstand push ups increase your upper body and core strength, but they also improve your spatial awareness by introducing your brain to a new way processing its surroundings — literally taking a new perspective!

WARM UP:
10x Bear Crawl and Lunges for 30 feet

SKILL:
20 Minutes: Squat Clean
Hand Stand Pushup

CONDITIONING:
15, 12, 9, 6, 3, 1
Hang Squat Clean 115/65 + Handstand Pushup

 

The only way to get better at handstand pushups, is to practice handstand pushups!

 

“Breaded” Chicken Recipe

I made this recipe the other night, and it was just too delicious not to share! If you love Chicken Parmesan, this is a guilt-free version to fill you up and keep you on track during the Whole Life Challenge..enjoy!

Coach Ashley


“Breaded” Chicken

Ingredients:

1 Pound Chicken Thighs

3 Eggs

2 Cups Coconut Flour

1 Jar all Natural Tomato Marinara (Trader Joe’s has a GREAT one!)

Preheat Oven to 375. Dip the chicken thighs into the egg, then coat with the coconut flour and place them in a baking dish. Cover the chicken with the marinara. Bake at 375 for 30 minutes.  Then, Enjoy!

Served with homemade sweet potato fries, delicious!

 

Your Workout is CrossFit Scottsdale’s Warm Up

Programming for February 21, 2013

Forget the monotony at the globo gyms! At CrossFit Scottsdale we challenge you with integrated, functional, and multi-demnsional workouts.  The proof? Check out our warm up… and then see if your elliptical gliding, bicep curling friends can keep up!

 

WARM UP
Buy in:
1000 meter row
Then:
10, 8, 6, 4, 2
Strict Pull Up
Push Up
Ring Dip

SKILL
Pistol

CONDITIONING
10 Minutes AMRAP (as many rounds as possible!)
5x pistols with each leg
8x Toes to bar
10x Deadlift

FINISHER
Max air squats in 3 minutes

Free Class at CrossFit Scottsdale!

Were two months into the New Year- and you haven’t tried CrossFit Scottsdale yet?

 Here is your chance!

Saturday, February 23rd at 11am CrossFit Scottsdale will be hosting a FREE class to anyone who is interested in trying CrossFit. This is a great opportunity to check out one of the most elite CrossFit gyms in the Valley, meet the coaches and get in a great workout to kick off your weekend right after all the food and drinks at the Thanksgiving festivities.

Whether you want to lose weight, tone up, or stay active, come see what our program is all about and how it can change your life!

To register: Call the gym (480) 922-3253 or email us at Info@CrossfitScottsdale.com

CrossFit Scottsdale Athletes Lunge into Elite Fitness!

 

 

You may never want to do a lunge again after today’s WOD (Workout of the Day), but best believe that next time CrossFit Scottsdale challenges you with them you will be better, stronger, faster, and more skilled!  Since we are focusing on our lower body, why not add in some rowing just for fun?  Pick up a few rowing pointers from CrossFit Invictus’ Shane Farmer in the clip below and impress your coach today during the skills segment!

Warm up:

50 Lunges and 10 Push Ups

40 Lunges and 20 Push Ups

30 Lunges and 30 Push Ups

20 Lunges and 40 Push Ups

10 Lunges and 50 Push Ups

Skill:

1000 Meter Row

WOD:

Five Rounds

Walking overhead lunge with plate: 25 feet and back

90 seconds Rest

*Penalty: Do your best not to put that plate down, otherwise do 7x plate burpees!

 

 

CrossFit Scottsdale: Bringing the Rush of the CrossFit Games to Your Box

After a long holiday weekend its time to get back in gear at CrossFit Scottsdale.  Now is as good a time as ever to to get your body, mind, and heart in the game, so that you can be a part of The Games… That’s right, The CrossFit Games!  The 3rd Annual Friday Night Lights, CrossFit Games Qualifier is right around the corner, and this week’s programing will help you prepare for it.

WARM:
Jump Rope: 10 minutes

STRONG:
Front Squat: 5, 4, 3, 2, 1

CONDITIONING:
Kettlebell Swings and Burpee over KB
15, 12, 9 — 2 minutes rest and back at it — 12, 9, 6

Cool Down:
400 Meter Jog

No matter if this week’s WOD is your first of many, or you have completed too many to count, there is a place for you to compete at Friday Night Lights.  With three different divisions being offered, CrossFit Scottsdale wants all of our athletes to have the opportunity to feel the rush of showing what you’re made of in competition!  Come take part in the exhilaration and camaraderie that only struggling to beat the clock with all your buddies watching can bring!

 

Want to perform at your highest potential at The Friday Night Lights?  CrossFit Scottsdale has the programming to help you do just that! See you at the box!

The Perfect Paleo Biscuit

In my search to find some more options for the Whole Life Challenge that DO NOT include honey as an ingredient, I came across the Perfect Paleo Biscuit. It’s a nice little switch up and allows for sandwiches (turkey, sausage breakfast, etc) and includes Whole Life Approved ingredients! Enjoy! -Coach Hallie

The Perfect Paleo Biscuit

Makes 9 biscuits

6 egg whites

3/4 cup blanched almond flour

1/4 cup coconut flour

1 teaspoon baking powder

1/4 teaspoon salt

1 1/2 tablespoons coconut oil, chilled

Preheat oven to 400 degrees.  Line a baking sheet with parchment paper.  Mix almond flour, coconut flour, baking powder and salt together in a large mixing bowl.  Cut in cold coconut oil with a fork until the mixture is crumbly.  Place the bowl in the refrigerator for 10 minutes.  In a medium bowl whisk egg whites until they are very frothy.  Fold the egg whites into the chilled flour mixture until well combined.  Scoop about 1/4 cup of dough onto the baking sheet and smooth the top to form each biscuits, an ice cream scoop works well in this step.  Bake for 15-18 minutes, or until the tops are golden brown.  Serve warm or store in an airtight container in the refrigerator.

Ham, avocado and egg breakfast sandwich

CrossFit Scottsdale gets Presidential with Free Classes!

 

In honor of President’s Day, CrossFit Scottsdale will be challenging you to complete Hansen, a HERO WOD (Workout of the Day) of presidential stature!  To leave plenty of time for your other holiday barbecues, gatherings, and festivities, classes today will be held only at 8am, 12pm, and 5pm.    Just when you thought it couldn’t get much better, CrossFit Scottsdale will be offering these classes free of charge!

 

Hero WOD: “Hansen”

5 Rounds for Time:
30 Kettlebell Swings (75/55lb)
30 Burpees
30 sit ups
Happy President’s Day Everyone!
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

 

 

Whole Life Challenge starts TODAY

WARM
dynamic movement
5x push up/sit up/air squat run 200 meters 5 times
then take a 5 min break

WORK
In 10 minutes complete 800 run (around signal at Raintree and Northsite)
50 sit ups
75 air squats
100 push ups and with anytime remaining burpees

Coach Najla will be hosting a grocery store tour to Trader Joes at 11:00 am

  • Communication - Make sure the check the blog regularly. That is where we will be posting regular updates about the challenge. We will send you emails with anything that is REALLY important, but regular Challenge updates will be on the WLC Blog
  • Workout and Measurements - See the video for an explanation of the official WLC workout and measurements. Players! Remember, you will be entering your prelims workout score and measurements when you log into the website to record your first days score. If you are a member of an WLC Gym, your gym owner will review and validate your entry, so don’t leave your prelims without giving them your numbers!
  • Daily logging - Speaking of scores! The first day you will enter a daily score is Sunday. You will enter your results for Saturday in the nutrition, workout, mobilization, supplement, and lifestyle category. Scoring will be open every day from midnight to 9pm. You won’t get a chance after 9pm to enter you score, so stay present!
  • Lifestyle - Every 2 weeks, the lifestyle category will change. Your first one is Water! You can check the Lifestyle blog for more specifics, but starting on Saturday, make sure to drink 1/2 oz of water for every pound of bodyweight to earn the lifestyle category point!
  • Bonus - When you record your score, enter your reflection. This is a short, daily entry on how things are going for you so far. Good, bad, funny, ugly. Doesn’t matter! Enter it for 5 consecutive days you will earn 2 bonus points!
  • Nutrition scaling - Your profile page will launch on the site today. That is where you will have one more chance to edit your nutrition scaling for the Challenge. Do it by Monday, because after that it will be locked in for the duration of the Challenge.
  • Rules - Remember, 5 points each day for nutrition. Lose one point every time you break the rules. There will be no score lower than 0! Then Yes or No for Workout, Mobilization, Supplement, and Lifestyle. Take the same supplement that whole way through. No changing!

Good luck to everyone! Remember, if you need support, use your community! The Blog, the Forums, and your Teams! Let the people around you cause you to win!

 

Friday is the best day to exercise and strength train during the week at CrossFit Scottsdale to optimize your SICCESS

Strength.
A1. Bench press 10,8,6,4,2
A2. Kb row HEAVY 6x each side (2)
400 run immediately after your last row 90-95%

REST 4 minutes

SKILL.
Kipping pull up sets of 3-10 unbroken/untaxed 5x rest :30

Strength In Conditioning.
Prowler sled 1x up run around small circle 5x
Prowler sled 1x up and back walk a small circle 3x
Prowler sled 1x up/high and back/low 1x + run a small lap AFAP

 

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