The Games Begin Here: Open Workout 13.1

Programming for Thursday, March 7, 2013

And here we have it. The workout we have all been waiting for: the CrossFit Games Open Workout 13.1!  Even if you have not signed up to compete in the open — to find your place amongst athletes worldwide — today you will have the opportunity to experience the heart and soul of The Games, right here in your weekly class at CrossFit Scottsdale!  For those of you who plan to crush this workout at Friday Night Lights, consider this your introduction and chance to get some valuable coaching tips before you throw down tomorrow night. Bring your A game, it’s competition season folks!

Workout 13.1

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

CrossFit Endurance

Go the Distance Stronger and Faster

For all those run-aholic, speed-bike enthusiast, and aquatic athletes out there, CrossFit Scottsdale has just the thing you have been looking for to spice up your training routine, and to give your knees a much needed break from constant mile-logging.

CrossFit Endurance, a training program with a national track record of chopping race times, challenges both seasoned and novice athletes with grueling, high intensity  interval workouts, all completed within a one hour class time and scaled for each athlete’s needs and goals.

CrossFit Endurance's Effectiveness Makes Headlines

CrossFit Endurance’s Effectiveness Makes Headlin

CrossFit Endurance training programs are designed to tax the body in a quick and explosive way, a methodology that breeds increased strength, concentrated power, unwavering speed, and the ability to sustain these game-changing feats for the entire 26.2, 13.1, 6.2, 5.1, or whatever your next big benchmark may be.

The power of the CrossFit Endurance’s program lies in the physiological effects that occur during and long after your conditioning for the day is over  — effectively multiplying the reward ratio of the time you dedicate to training. Additionally, CrossFit Endurance training days take less time and impose only a fraction of the skeletomuscular strain compared to traditional distance training. Sounds pretty good compared to the more-miles (i.e. more-time and more wear-and-tear) equals more-gain ideology!

Still looking for evidence that CrossFit Endurance can help you knock your next distance goal out of the water (or off the trail)?  Check out the successes of CrossFit Scottsdale athletes at the recent PF Chang Marathon and Half Marathon. Still questioning? Get a more intimate feel for the athlete’s experience of incorporating CrossFit Endurance into their training regimen with these testimonials from the CrossFit Endurance main site.

But for the best proof, come check out the CrossFit Scottsdale Endurance Program for yourself, this and every Saturday at 8am.  Your distance game, and your knees will thank you!

Worthington, Myles. 2013. “Should you Try and CrossFit Endurance Class?” Men’s Fitness. http://m.mensfitness.com/training/endurance/should-you-try-a-crossfit-endurance-class

You Got CrossFit Scottsdale’s Back, So We Want to Give Back!

 

Programming for Wednesday, March 6, 2013

You all show up day after day, week after week.  You show us your best, your worst, and everything in between.  At CrossFit Scottsdale we appreciate the dedication that you show for our gym, for your training, and most of all, for yourself!  To give back even just a fraction of all that you have given and shared with the CrossFit Scottsdale Family, we are throwing you all a Member Appreciation Party!

Come join us, Sunday, March 17th from 2pm to 5pm at CrackerJax to recognize everything that you do to make CrossFit Scottsdale so great! Simply RSVP by emailing info@CrossFitScottsdale.com, or let us know at the gym how many people will be in your party.

But the fun doesn’t start at CrackerJax. In fact, it starts a full week before the party with Spirit Week! Be sure to come to class dressed up in the garb of the day’s theme, and you may be chosen to win a free bottle of fish oil!

But before all of this fun, we’ve got a workout to crush!

STRENGTH
3×5
Dead Lift
50 Sit-ups After Each Set
SKILL
Double Under
CONDITIONING
3 Rounds For Time
10 Dead Lifts
50 Double Unders

FlexibilityRx™ Workshop this Saturday!

Come attend the FlexibilityRx™ Workshop This

Saturday, March 9th at 1:00pm at CrossFit Scottsdale!

In this class, we will be covering the 3 fundamental routines from the FRX Method- the Squat, The Press, and Recover. Attendees will also learn the ‘FLOW’ Method of stretching and the ‘PASS’ method of Assessment by Kevin Kula.

Sign up today by emailing info@CrossFitScottsdale.com or sign up at the gym!

LIFE. FITNESS. SPORT

“From push up to Podium”
Hello and welcome to one of the most exciting weeks in all of competitive fitness. The 2013 or 13.1 CrossFit Games season starts tomorrow at 5pm PST and concludes on July 28th from the Home Depot Center in Carson, California. Where the worlds FITest man and women will be crowned. What does any of this mean? That depends on who your asking and what fitness means to them. Our gym is built on 3 foundational levels. LIFE (anyone who wants to improve their own quality) FITNESS (those on the journey of exploration and connection between spirit, mind and body) SPORT (the select few who will die for reps) To those of us who treat fitness as a sport and have been training for this all year long it’s now the time to show the world how skilled we have become since last years games. To the newcomer this all might sound like calculus or Mandarin depending on what you studied in school. So I will try and break it down in layman’s terms. Every week for the next 5 weeks we will test a random workout out against 80,000 other very fit people all over the world. Your score  will rank you by 5 p.m. Pacific Time on Sunday each week. After 5 weeks the top 45 men and top 45 women in each of the 17 regions plus the top 30 teams in each region will get an invite to compete at regional. CrossFit Scottsdale Powered by: KAYYEM FITNESS and Team #SICFIT has had a tradition of excellence with over 10 regional qualifiers and 3 teams in the past 3 CrossFit Games. This year will be no different with the Top 2 athletes coming from very different lifestyles. Austin Groen the 17 year old #Phenom out of Brophy high school and Michelle Plunkett the mom of 3 boys Austin 9, Hawk 7 and Colt 3 by way of Fort worth Texas are the top 2 overall FITest athletes in our gym. As for the rest of our team which will be made up of 3 men and 3 women with 2 alternates the field is wide open. We will have a 2 day competition following the last open workout and Friday Night Lights competition Friday April 5th. How can you get involved? Come to our 1st Team meeting this Wednesday night from 7-9pm where we will walk through the 1st workout and discuss strategies, training, and nutrition during the open. “From push up to podium” everyone started as a beginner and if you would like to learn more about how we Specialize In Competitive FITness or SICFIT and how to compete in this sport please join us tomorrow evening from 7-9pm.

The Explosive Seminar- Register Today!

Learn the explosive training secrets of  6x World Record Holder Ryan Moody. Learn how to increase success, run faster, jump higher and lift heavier! This is an AMAZING seminar to come to! Cost is $60. Register NOW by clicking here. Spaces are limited and we expect this to fill up fast! Want to learn more? Check out the video below!

 

Pat’s Run- FREE Registration for 20 Participants!

Be Inspired. Give Back. Run | Walk | Honor

Pat’s Run is the signature fundraising event for the Pat Tillman Foundation. Together we will Run, Walk and Honor Pat’s legacy while raising important funds to support the programs created to pay tribute to his commitment to leadership and service.

Pat’s Run features a 4.2 mile run/walk, a .42 mile Kids Run for children 12 and under and a Finish Line Expo. The 4.2 mile course winds through the streets of Tempe and both events are staged so that all participants finish on the 42-yard line on Frank Kush Field inside Sun Devil Stadium, symbolic of the #42 jersey that Pat wore while he was a Sun Devil. Proceeds from Pat’s Run directly support the Tillman Military Scholars program.

Dr. Vella and The Orthopedic Clinic Association is sponsoring the first 20 CrossFit Scottsdale Athletes to participate in this wonderful event!

If you are interested in getting a FREE SPONSORED spot at Pat’s Run, please see Ashley at the gym or email her at Ashley@CrossFitScottsdale.com to reserve your spot TODAY and to ensure your FREE registration!

For additional race information including answers to Frequently Asked Questions please visit the Pat’s Run website.

On the Monday Before Friday Night Lights, Where Will You Be?

 

Programming for Monday, March 4, 2013

 

The week has finally come. That’s right, the week that marks the beginning of competition season, and the search for “The Fittest on Earth.”

While this week represents the start gate for the elite athlete’s ascent to the the peak echelons of strength, stamina, endurance, and will-power, it is also an opportunity for all of us to allow the fervor of competition to drive us to our own peaks of fitness and then set our gaze on an even higher precipice.

This start gate is none other than The CrossFit Open, and the event to attend to ring in this exciting season is CrossFit Scottsdale’s Friday Night Lights. Come cheer on your comrades and participate yourself in a workout that will be completed by your brothers and sisters in strength all over the world.

Individuals of all fitness levels are welcome and encouraged to sign up, as prescribed and scaled events will allow everyone an opportunity to feel the rush of a competition as celebrated as The Open.

Friday Night Lights is going to be an exciting evening of skill, spectatorship, camaraderie, and of course.. competition.  We look forward to seeing you there!

On the Monday before Friday Night Lights, where will you be?

STRENGTH
3×5
Front Squat
SKILL
3×5
Strict Pull-up
CONDITIONING
21-15-9
Wall Ball
Kettle Bell Swing
Hand Release Push-ups

 

 

CrossFit Scottsdale’s Team Workouts Bring Out the “Chief” in All of Us

 

Programming for Saturday, March 2, 2013

Teamwork outs have the power to bring out our absolute best, and most dedicated effort.  While normally our training is done for our own personal benefit, in team conditioning the work put in extends beyond our own personal gain.  When we have others depending on us, and helping to push us beyond what we thought was possible, the human spirit just can’t help but bring us to the edge!

TEAM CONDITIONING
TEAM “CHIEF”
Against a five-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps

In teams of three, partners alternate to complete whole rounds. After each 5 minute AMRAP, teams will rest one minute and then do another 5 minute AMRAP. The cycle will repeat for 5 rounds. Your goal is to get the same score on each round. Your overall score is a total number of reps completed throughout the entire workout.

Share you experience of this Team Workout, here in the comment section or on Facebook!

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