Expand Your Explosive Energy

 

Programming for Friday, April 5, 2013

You’ve heard your coaches tell you over and over again about finding explosivity in your lifts, your running, and just about everything we do during a workout.  No doubt you have experienced the tremendous amount of power to be found in this internal reservoir of energy.  But have you mastered this energy?  Are you able to apply to everything that you do?  Are you able to access it on command?  If you answer is no to any of these questions (and frankly, even if your answer is yes) you will benefit exponentially from world record holder, Ryan Mooody’s, Explosive Seminar, held this Sunday at 9am.  There is still time to register — and your time on the workout clock will thank you.

STRENGTH
Snatch Progression
Split Jerk

CONDITIONING
FITNESS & SPORT
5 Rounds w/ Ascending Weight if Possible
A1. 1 Jerk + 2 Overhead Squats
A.2 30 Unbroken Double Unders or 90 Singles
LIFE
3×10 Behind Neck Push Press +  Overhead Squat PVC
Rest 2 Minutes
Run or Row 4×400
Rest 1:1

Open Workout 13.5

CrossFitOpenProveYourFitness

Programming for Thursday, April 4, 2013

Get ready to push yourself with this one folks, and then push your self even harder.  As the grand finale of the Open workouts, this brutal challenge of strength, stamina, and mental toughness only gets more difficult the harder you push.  This should make for a great show at Friday Night Lights, so be sure to get the practice and coaching tips you need today, so that you can exceed your own expectations tomorrow night!

OPEN WORKOUT 13.5
4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed. 

A Practice in Practicing

PracticeMakesPerfect

Programming for Wednesday, April 3, 2013

Remember when you were a kid and your parents, teachers, and otherwise know-it-all adults would tell you, “Practice makes perfect!”? As a kid, all this may have meant to you is that you had to do more of whatever it is that you were doing in order to get better at it.  While the principle certainly still applies to us today, the meaning and significance of this cliche is likely much more perceivable.

With a child’s mind, you may not have noticed the incremental changes in your abilities after putting in the hours with your baseball, your saxophone, or your books.  Most of us simply noticed that over time, we performed better.  As an adult however, we have had plenty of time to practice practicing… and now we are a lot more skilled at noticing that each pull on the barbell, or each attempt at a handstand, is a process in continual refinement.  While the rewards of practice when we kids seemed to take months or years, as an adult we have the awareness that allows us to celebrate each improvement as it happens!

With today’s skills portion of our workout, we are want you to continue to practice practicing.  Take the time to notice how with each attempt at a movement you learn something new either about your body, or about the technique required for flawless execution.  Take note of these lessons so that you can recognize where you need to focus, and also when to congratulate yourself for improving.

Practice is life long.  So too then, are the opportunities for improvement.

WARM UP
1 Kilometer Row
SKILL : GYMNASTICS
30 Minutes to Learn, Perfect, and Progress:
Pistols — Seated, Assisted, Roll Downs, Negatives
Balance Beam — Walk, Lunge, Scoop, Eyes Closed
Handstand –Free, Rolls, Cartwheel, Flips
CONDITIONING
Every Minute on the Minute for 10 Minutes
5, 7, or 10 Burpees as Fast as Possible

CrossFit Scottsdale Offers BodyMetrix Scans

bodyfatscan1

Body Fat Scanning

CrossFit Scottsdale provides the highly accurate BodyMetrix System featured in The 4-hour Body by Tim Ferris, which combines a hand-held ultrasound wand with innovative software to accurately and consistently assess and monitor your body composition. With this technology you can actually scan, see, and track fat loss and muscle gain. Our trained coaches will provide you not only with a detailed report of your body composition but also include, health risks, BMR, waist to hip ratio, and a plan to reach your goals. Call 480-922-3253 or email Info@CrossFitScottsdale.com to book your assessment.

Friday Night Lights Round 2 on the Horizon

 

Programming for Tuesday, April 2, 2013

 

WhatWill13.5be

 

It may only be Tuesday, but it is never to early to start wondering, speculating, and preparing for this week’s Open Workout. We have completed 1-4 together as a gym, and number 5 will be no exception. This Friday, beginning at 5:30pm, CrossFit Scottsdale will host the finale of Friday Night Lights, where athletes from across the Vally will compete in the last Open workout of the season. If you attended the Friday Night Lights kick-off competition, than you know the excitement that you can expect. If you missed out, you definitely don’t want to let 13.5 go by without getting in on the action. There is still time to register as a competitor (in Rx, scaled, or masters), volunteer, or guest. We are looking forward to seeing you all there! But before we get too far ahead of ourselves, here is today’s workout!

WARM UP
3 Rounds:
1 minute of Sit-ups
5 Burpees

STRENGTH
Squat Clean EMOM for 3 Minutes
3X Max Pull-up (rest 60 seconds)

CONDITIONING
12, 9, 6:
Squat Clean
Pull-up


Strength In Conditioning Boot Camp Classes!

Bootcamp1

Starting April 15th, this six week specialty program will result in a multitude of benefits. Training for 3 times a week, from 6:30am to 7:30am Monday, Wednesday, and Friday’s. For $199, you can expect fat loss, increased muscle tone, shape and strength. Also, look forward to increased stamina, endurance, improved flexibility, improved energy, vitality, self-confidence as well as nutrition tips for optimal results. This is for those that may not be ready for CrossFit classes, but are prepared to get back into shape and get started bright and early in the morning!

Register here or call 480-922-3253 to get started. We’re bringing sexy back!

New class, competitive FITness and XWOD seminar this week at CrossFIT Scottsdale

Easter is over! Throw it, give it or toss every piece of candy away. Whatever is left over in the house needs to be gone by this morning or you will eat it…guaranteed! We hope you had a healthy, happy holiday with your loved ones and now your ready to start the week out right. I like to call this the back in action plan. Don’t try and make up for lost time, missed workouts or cheat meals. Don’t over think, over promise or under deliver. As cliche as it sounds “take it one day at a time” and even better upgrade that to take it “one meal and one workout at a time”. Make a daily affirmation with yourself, write it down, save it to your calendar,tell a friend what your doing, set both alarms that are on your Outlook and make absolutely NO EXCUSES. They will inevitably lead to failure. No need to waste negative energy on the DO NOT EAT  list and keep it simple. “I will exercise today” “I am going to class at 5pm” “I’m going to bed before 10pm” After enough practice these simple tasks will become part of your regime and will eventually become second nature.

This is also a very active week at CrossFit Scottsdale starting with our new yoga class with Nicole Tuesdays at 7pm and Wednesdays at 9:30am. Wednesday evening at 7pm is a FREE Goal setting seminar with Coach Troy and of course our final installment of the CrossFit Games Open 13.5 at Friday Night Lights. You can still register as an athlete, judge or volunteer here.

Then for the first time in Arizona World Record Holder and SICFIT Ambassador Ryan Moody is teaching his renown explosive seminar on Sunday from 9-3 the cost is $60 or you can view from home via SICFIT.com. We will be streaming the seminar and showcase The Explosive WOD and the skills to help increase your max lifts and explosive power to athletes all over the universe.

 

Programming for April 1st, 2013

WARM
3 min jump rope/ 2 min row/ 1 small lap
Lunge 50 steps/10 push ups
Bear crawl 50’/10 push ups
Inch warm 25’/10 push ups

A1. Back squat 8
A2. KB swing 8
A3. single(or) double :45 sec
Rest 2-3/5 rounds

B1. Push press 50 reps for time, every minute on the minute 5 back squat
with your PP barbell

C.  Take remaining time for static stretch, hip, pigeon, dogs, bands

The Power of Our Community

Programming for Saturday, March 29, 2013

The power of our CrossFit Scottsdale community expands far beyond the lifting floor and the pull-up rig.  Today, we are going to harness that power and use it to help a Scottsdale wife and mother get the life-saving medical treatment she and her family so desperately need. In today’s free donation class we need your generosity and positive energy and together we can help make a difference!

YvonneDonationClass

CONDITIONING
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

Stretch Your Way to a PR

 

Programming for Friday, March 29, 2013

The game-changing importance of stretching and flexibility is all too often overlooked and underrated by athletes who would rather spend their time and energy hitting a workout and going for that next PR.  Well, what if we told you that your PR is likely within reach, but you aren’t flexible enough to grab it yet?! Today we will get a taste of the importance of stretching in our workout, but the real good stuff will be presented by Kevin Kula on 4/13 in his FlexibilityRX Workshop. Come find out how you can get the most out of your workouts and experience the power of flexibility for yourself!

Kevin Kula in Action

Kevin Kula in Action

 

 STRENGTH
 5 – 5 – 5
Deadlift
 CONDITIONING
 21 – 15 – 9
 Sumo Deadlift High Pull
 Bar Over Burpee
 COOL DOWN
 Stretch

 

 

 

 

CrossFit Scottsdale is now offering Yoga!

CrossFit Scottsdale welcomes Nicole James and her wonderful Yoga practices to our facility!

CrossFit Scottsdale emphasizes strength, speed, agility and endurance which require a mind body connection, flexibility and focus; yoga emphasizes a mind body connection, flexibility and focus which require strength, speed and agility. The union of CrossFit and yoga creates a balanced athlete. Classes are offered Tuesdays at 7pm and Wednesdays at 9:30am starting April 1st and are a part of your CrossFit Scottsdale membership.

The word yoga in Sanskrit means union. Ashtanga Yoga focuses on the union of the breath and movement. And that is exactly what CrossFit Scottsdale has done in this class by bringing together CrossFit and yoga. There are those who would argue that yoga is the antithesis of CrossFit.  They would be missing the purpose behind CrossFit which is building an elite well balanced athlete. Yoga is a practice, not a work out. In yoga the ultimate goal is deeper meditation through movement linked with breath, not the ability to move large loads, long distances quickly. And there is definitely no room for competition in traditional yoga practice. So how then could anyone support the marriage of yoga and CrossFit? The answer lies in balance. CrossFit emphasizes strength, speed, agility and endurance which require a mind body connection, flexibility and focus; yoga emphasizes a mind body connection, flexibility and focus which require strength, speed and agility. The union of CrossFit and yoga creates a balanced athlete.

What to Expect

At CrossFit Scottsdale, Nicole will be putting you through an Ashtanga Yoga practice along with some added in poses based off the week’s WODs. Ashtanga Yoga is a power yoga that focuses on the union between breath and movement. It will be an hour yoga class, ending with some deep breathing and meditation.

Who Should Take CrossFit Scottsdale Yoga?

Yoga, like CrossFit allows for universal scalability.  What this means is that anyone regardless of age, experience or level of flexibility is welcomed.  Students interested in greater overall physical balance and ultimately becoming a better CrossFit athlete is a perfect candidate for this class. Yoga meets everyone where they are at in their own practice and so wherever you are at in your journey, everyone is welcome.

What are the Benefits of Yoga?

CrossFit Scottsdale yoga classes increase overall flexibility and balance which leads to greater range of motion and improved performance.  CrossFit Scottsdale Yoga is a beneficial class to take to prevent injury and decrease recovery time.  It is also a great compliment to CrossFit workouts especially if you are currently rehabbing an injury.

Yoga!

(Instructor Nicole in Full Wheel)

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