Whole Life Challenge Pre-Game Huddle Tonight!

Whole Life Challenge Pre-Game Huddle

TONIGHT at 7:30pm!

We are SO excited for the Whole Life Challenge to be kicking off this Saturday! Who is ready to lose weight, get in shape and actually have fun while doing it? Let’s get started!

Tonight we are hosting our Pre-Game Huddle, and this is for those we are already signed up to participate, and also for those who want to get more details before they make a decision. This is what we are going to go over tonight:

  • Rules- How to Play the Game
  • Tips- On How to Be Successful
  • Prizes- How to Win each Month, and at the End!
  • The WLC Workout- (to be done the first and last day of the challenge)
  • Q&A Session- To Answer any Questions before we Begin!

If you’re signed up for the challenge and cannot make the meeting tonight, no worries, we will go over the details on Saturday with you! Also, a few housekeeping items:

1-      Be sure to Log into your Website and Create your Profile- including adding a photo and answering questions about yourself and your goals. If you have not paid, be sure to pay on your website before Friday!

2-      Check out the Rules Tab- we are going to go over them tonight, but they are on your website for reference throughout the challenge as well.

3-      Be Ready to Begin- Be sure to be at the gym this Saturday, February 16th at 9:00am sharp- we will be going over the rules one last time, taking the beginning measurements, and complete the Whole Life Challenge WOD!

We are SO excited to go on this journey with you, and watch you get stronger and leaner over the next 8 weeks! 3,2,1…let’s go!






CrossFit Scottsdale Supports STAR Center


This week CrossFit Scottsdale is supporting our fellow student Bob Vossoughi and The STAR Center. The STAR(Sensory Therapies And Research) Center is a clinic and research facility for treating children and adults with Sensory Processing Disorder.

“Sensory processing refers to the way the nervous system receives messages from the senses and turns them into responses. For those with Sensory Processing Disorder, sensory information goes into the brain but does not get organized into appropriate responses. Those with SPD perceive and/or respond to sensory information differently than most other people. Unlike people who have impaired sight or hearing, those with Sensory Processing Disorder do detect the sensory information; however, the sensory information gets “mixed up” in their brain and therefore the responses are inappropriate in the context in which they find themselves.”

The remainder of this weeks warm-ups will incorporate things such as light and sound to give us a glimpse of what someone with SPD experiences on a daily basis. Please check out the video below and www.spdstar.org to learn more about Sensory Processing Disorder.





USAW American Weightlifting at CrossFit Scottsdale August 17,18 2013

CrossFit Scottsdale and the SICFIT Scottsdale Olympic Lifting Club are proud to announce a two day USAW Level 1 Sport Performance Coach Certification on August 17, 18 2013. With the rapid growth of “the sport of fitness” and strength and conditioning facilities offering the highest quality coaching available our staff has decided to make it a standard in our gym to have this certification and to make it readily available for anyone wanting to learn the OLY lifts from the pro’s. That is why we asked for long time coach Patrick Cullen- Carroll to come out and teach the course.

The genealogy of lifting traces back to the beginning of recorded history where man’s fascination with physical prowess can be found among numerous ancient writings. A 5,000-year-old Chinese text tells of prospective soldiers having to pass lifting tests.

Ancient Greek sculptures also depict lifting feats. The weights were generally stones, but later gave way to dumbbells. The origin of the word dumbbells comes from the practice of removing clappers from bells, rendering them soundless during lifting.

The first modern day Olympics were held in 1896 and weightlifting was included as an official sport. Weightlifting did not appear in the 1900 Games, but returned in 1904, and has been a regular event since 1920. In 1932, three lifts were standard: the press (eliminated in 1972), the snatch, and the clean & jerk. In 1932, there were five weight classes. Today there are eight weight classes for men and seven weight classes for women.

The U.S. men, dominated the sport in the 1930s, ’40s and ’50s, By 1996, the U.S. Team was ranked 15th in the world after a successful Olympic Games performance in Atlanta, Ga. The U.S. junior men were ranked 13th in the world. In 2000, Oscar Chaplin III won the Junior World title in the 77kg weight class and the only Junior World gold for the U.S. Men’s Team.

Women’s weightlifting has been conducted at the World Championships level since 1987. The U.S. women have won medals in eight World Championships and continue to be a power in the world arena. In 1994, U.S. lifter Robin Goad was the World Champion in the 50kg class

Women’s weightlifting participated for the first time in the Olympics Games in Sydney, Australia. Tara Nott, a U.S. lifter in the 48kg class, was the first woman to earn a gold medal in women’s weightlifting in the Olympics and the first U.S. lifter to earn a gold medal in weightlifting in 40 years. Cheryl Haworth, 75+kg earned a bronze medal in the 2000 Summer Olympics in Sydney, Australia.

In 2001, the U.S. Junior Women won the team championship at the Junior Worlds, including three gold medals from Cheryl Haworth. In the 2002 Junior World Championships, Cheryl repeated her performance and again captured three gold medals as a member of the U.S. Junior Women’s team.


A. Snatch progression deadlift/high pull/power snatch/oh squat/snatch balance
3x reps for 3x sets 2x reps for 2x sets 1x rep for 3x sets
B. Behind the neck push press build to a 3x rep max
C. 100x deficit push ups + 3 burpees EMOM every minute on the minute

Training at sub maximal levels for overall health and fitness at CrossFit Scottsdale

Spend a few minutes raising your core body temperature and then BOOM! Do not stop working for 40 minutes, keep moving at sub maximal levels and take NO breaks.

A. Goblet squat 10x EMOM every minute on the minute 10x minutes
B. Run small lap + 20 total lunge steps + Inch worm 5x + Push up 10x repeat for 10x minutes
C. Row 90 seconds + 21x sit ups + Down dog/up dog 10x + Burpee 5x repeat for 10x minutes
D. Air dyne 60 seconds + Heavy rope 100x singles + Air squat 10x repeat for 10x minutes

Check out the SICFIT boys at East VAlley CrossFit on Saturday.

A Helpful Guide: Registering for Upcoming Events at CrossFit Scottsdale

Ok guys, we have a lot of amazing events coming up here at CrossFit Scottsdale!! You’ve heard your coaches talk about the Whole Life Challenge, Friday Night Lights and the 2013 CrossFit Open. Feeling a little lost in the mix? HAVE NO FEAR!! We are here to make sure you are getting everything out of your experience here at CrossFit Scottsdale that you can. Check out the links below to help guide you to the right online location to register for each event!

The 2013 Whole Life Challenge
Click here to register for this global health and fitness challenge. The purpose of The Whole Life Challenge is to see what sort of impact you can have on your body, your fitness and your lifestyle habits over the course of 8 weeks, and to train in having a health and fitness practice that is practical and sustainable for the long term.

The Whole Life Challenge Boosters
Alongside the Whole Life Challenge, CrossFit Scottsdale is offering you, the challenger, an opportunity to boost your way to success! By offering Fitness Boosters and Nutrition Boosters, we are guaranteeing a successful Whole Life Challenge. (These boosters are not mandatory for the challenge.) Click here to be directed to the blog that goes into specific details about our boosters.

Friday Night Lights
We are hosting the 3rd annual “Friday Night Lights a 2013 CrossFit Games Qualifier” here at CrossFit Scottsdale. If you are interested in competing in Friday Night Lights, please click here. Cost is $25 each workout (we are hosting the first and last qualifying workout) or $45 if you are competing in both workouts. There are scaled, RX and Masters Divisions. If you are not interested in competing, but would like to be a judge or volunteer, please click here.

CrossFit Games Open
If you are competing in the RX and Masters Divisions and you are interested in competing in the 5 week world wide open, you will need to also register on  http://games.crossfit.com/2013-registration to compete and have your scores count towards Regionals.

There you have it! Now go register!! Make 2013 the BEST YEAR YET!!!

The Industrial Athlete Championship Series

Good luck to all of our SICFIT Athletes competing this weekend at the Industrial Athlete Championship Series in Mesa.
Nathan, Kalen, Mike, Riff and Coach Luke.

IACS Event 2 at East Valley CrossFit February 9, 2013

8:00 to complete the following:
1000m Row
1RM Ground to Overhead
(The row must be completed first)

This WOD will produce two separate scores:
1. 1000m Row Time
2. 1RM Ground to Overhead

3:00 AMRAP
(start with 200m run)
Ascending Ladder by 1’s:
Deadlift: RX 225/155, Masters and Scaled Men and Women 185/115
Over the Bar Burpee

~1:00 Transition~

2:00 AMRAP
Ascending Ladder by 1’s:
Hang Power Clean: RX 95/65, Masters and Scaled Men and Women 75/55
Thrusters: RX 95/65, Masters and Scaled Men and Women 75/55

~1:00 Transition~

2:00 Farmers Walk: RX 270/170 (135/85 each hand), Masters and Scaled Men and Women 230/150 (115/75 each hand)

~1:00 Transition~

2:00 Over the Box Jumps
1:00 Tennis Ball Throw on Target

This WOD will produce five separate scores:
1. Deadlift + Burpee Reps
2. Thruster + Hang Clean Reps
3. Distance walked
4. Total Burpees
5. Total Balls on Target

The Industrial Athlete Championship Series is designed to test your heart, strength, endurance and overall mental toughness – it is NOT a hyper-technical CrossFit only event!  We welcome all athletes who want to test themselves against the unknown.  We will provide events with challenges you have never prepared for.  There is no perfect way to train for this as you won’t know what the competition involves until at least 4 days prior to the event.  For more information on the rules and the event itself, please visit the About Us and Event pages.

This is your chance to veer outside of your comfort zone and in the process, help bring some comfort to a little girl who needs our help. Please take the time to watch Savannah’s Story and understand the money raised during this event will go directly to the purchase of a service dog for her and her family.  A little sweat and discomfort – all for a good cause.

Thank you,

At 16 months old, Savannah was diagnosed with Juvenile (type 1) Diabetes. On diagnosis, Savannah’s blood sugar was 1319! Just to let you know how grave her situation was, blood sugars over 800 are enough to take the life of a grown man. BUT, Savannah is our miracle child; she is a survivor. Over the last year, Savannah has tolerated 200 shots and 3000 finger pricks. In the eight years since her diagnosis Savannah has endured over 23,000 finger pricks and 7,500 insulin injections. Savannah is an Angel and takes 99% of these shots without even shedding a tear! She is one tough cookie that continues to bless our family with her strength and resilience!

We are trying to get a service dog for Savannah to help alert us before Savannah’s blood sugars get dangerously low. It’s our goal to avoid the heart and kidney disease, blindness, amputation, and early death that is a reality for many people with juvenile diabetes.

Our family is deeply grateful to you for helping us reach our goal of raising $7,000 to cover the cost of a service dog.

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