This Saturday, June 15th at 8am, 9am and 10am! Celebrate DAD!
25 of the finest CrossFit Scottsdale Students and Staff got up bright and early last Saturday to get down in the mud to help kids through the Mighty Mud Mania obstacle course. These amazing volunteers fought the sun, the dirt, and the mud with a smile on their face the entire time!
A huge thank you to: Hallie Flood, Kelsey Frazier, Tiffany Temple, Nicole James, Nicole Miller, Emily Starrett, Bill Dittman, Brianna Diffie, Kelsey Graham, Nicolas Montano, Hannah Quinn, David Nguyen, CJ James, Allen-Mikel Armstrong, Morgan Frazier, Jaclyn Bobelick, Tom Hoogenboom, Austin Groen, Billy Cartee, Najla Kayyem, Klubo Fingai, Josh Hoefker, and Mary Arabyan for volunteering your time on Saturday!
Programming for Tuesday, June 11, 2013
By the time this workout is completed, those using a 65 pound bar will have moved 6,500 pounds. Those using a 95 pound bar will have moved 9,500 pounds. Bringing this to light is not to encourage everyone to complete this workout as prescribed, or even value these weights over others. Using a 35 pound bar will result in an equally impressive amount of weight moved, of 3,500 pounds. Breaking these numbers down is intended rather to show you how much work you will have accomplished by the time you walk out the door. Not many people can say they have carried such a heavy load in the course of one day. Give yourself a pat on the back and thank yourself for being willing the weight of your own health and wellbeing.
Jump rope 5 min
Lunge 3 min
Burpee 1 min
Snatch progression 10 min
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.
Programming for Monday, June 10, 2013
Do you know what you are doing for your Dad on this Father’s day yet? Why not give your Dad the gift that keeps on giving and introduce or reintroduce him to the world of health and fitness. Get your old man off the couch and into the gym this Saturday at CrossFit Scottsdale with free classes at 8am, 9am, and 10am! Tell Pops that at the end of his workout there will be some healthy treats and cold one with his name of it, courtesy of the Black and Yellow!
PVC/foam roll/bands/up dog/down dog /inch worm 10 min
A. Push press build to a heavy tripple 15 min
B. Pull ups (unbroken sets of 5) in 10 minutes Kipping
LIFE – Ring row
C. KB Single Arm Russian Swing 15 min
10 each arm,8,6,4,2,4,6,8,10
*alternating arms rest as needed
Looking for a fitness activity that the whole family can enjoy? Well today, beginning at 8am is the city of Scottsdale’s signature event, Might Mud Mania! CrossFit Scottsdale will have a slew of volunteers at the event so there will be plenty of familiar faces amongst the crowd of our muddy and messy neighbors. The event is free but be sure to bring a non-perishable food item for each participant to benefit the Vista Del Camino Food Bank. And of course, if mud isn’t your thing we have class as usual here at the gym!
Programming for Saturday, June 8, 2013
2 Minutes Each
Barbell Complex 3×5
DL/HC/FS/PP/BS/PP (behind the neck)
Then build up to a heavy single of each
120 cal Row
The 5th Annual Jump-Rope-a-Thon for Arizona Baseball Charities is this month, June 25th and 26th. During classes these days, students will be jumping for 45 minutes and collecting donations that will go towards giving underprivileged kids new baseball equipment and clean fields.
Jump Rope-a-Thon participants will be jumping for $0.01, $0.05, $0.10, $0.25 per jump or a single amount. We want to make this the best year ever for Arizona Baseball Charities and kids all over the state!
If you are interested in participating or donating, you can pick up a flyer and pledge forms at CrossFit Scottsdale.
Check out the video from last year!
Programming for Friday, June 7, 2013
Today’s workout is all about pushing it to the max, and giving it your all to set a new personal record for yourself. The series of two minute max effort exercises in today’s workout are all great benchmark tests to quantify and track your performance gains. Your coaches have full confidence in you, that as long as you have been training consistently since the last time we challenged you to this benchmark test, your numbers will surely improve!
Walk/Jog/Run small lap
A1. Kettlebell Front Rack Step-up 4x (each side)
A2. Kettlebell Goblet Squat x8
B. Hollow Rock :20 on :20 off 5x
TEST YOUR FITNESS
C1. Max effort push up 2 min
2 min rest
C2.Max effort sit up 2 min
2 min rest
C3.Max effort burpee 2 min
Programming for Thursday, June 6, 2013
Today is your last chance to bring in a friend or family member free of charge during our Guest Days event! Show your loved ones how CrossFit Scottsdale has put you on the road to health and fitness. There is no greater gift than helping those you care about change their life for the better! Bringing a guest to your favorite class today might be the little push your guest needs to kick start their journey to better health, happiness, and wellbeing!
21 Kettlebell Swings
10 Pull Ups
FlexibilityRx is a system of Flexibility Training that will provide you with a simple formula to Turn FLEXIBILITY into PERFORMANCE. The ‘PR-Formula’ consists of properly assessing flexibility, ‘FLOW’ing into your stretches, before retesting your flexibility by setting a ‘PR’ in your workout.
By understanding why, where, when, and how to stretch you will no think of stretching as just part of your warm-up – you will be stretching to increase your strength, speed, and power for your workout. The ‘FRX Method’ makes stretching simple, efficient, and effective by providing you with flexibility assessments, stretch routines for the squat, press, running, and recovery and a method of stretching called “FLOW’.
If you are looking to get the most out of your workouts, and see PRs more often, then join Kevin Kula at CrossFit Scottsdale on June 15th from 1-3pm as he takes you through his PR Formula. This workshop is $49 for members of CrossFit Scottsdale and $59 for non-members. Spaces are filling up fast, so CLICK HERE to sign up today!