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!

New Class at CrossFit Scottsdale-The Bodyweight Class!

New ‘Bodyweight Class’ at CrossFit Scottsdale!

We are excited to announce the newest class here at CrossFit Scottsdale….Bodyweight! This high energy class will be held on Mondays and Wednesdays at 5pm beginning this March 4th! Do you think you have what it takes to participate in this class? Of course you do! All students are welcome to this class, just bring a good attitude! This class will consist of ONLY bodyweight exercises! This means no weights, bars, or kettlebells. But just because we will not be using weights doesn’t mean it will be any easier! Bodyweight exercises are just as effective in fitness and sometimes even more beneficial when compared to typical weight training! In all of our CrossFit classes we focus on high-intensity to achieve results and since bodyweight exercises do not rely on external weights, students can quickly switch from one movement to another with little rest. Shorter rest means an elevated heart rate and higher calorie burning. What does all this mean? FAT LOSS! Almost all movements incorporated in class will be compound movements which engage more muscles and especially the core! A strong core is key in fitness and especially in CrossFit or weightlifting. The human core accounts for approximately 29% of all the muscle in your body. This is why it is so important to have a strong core! Bodyweight exercises also improve balance!  We use the air squat very frequently in CrossFit but have you ever tried to do it with one leg a.k.a the ‘pistol’? If you have, you realize how much balance comes into play! So make sure to come see Coach Tony as he coaches our latest class here at CrossFit Scottsdale…Bodyweight!

Athlete of the Month at CrossFit Scottsdale Abhijeet Namjoshi

 Abhijeet Namjoshi lost 21 lbs in 4 months

Hello and thank you for this honor I am a 4 year old graduate student. Love what I am studying, but sitting on my bum all day is a bore. I study Epidemiology (kind of like that movie ‘Outbreak’ except more exciting!!) and public health nutrition. I know all about obesity. The genetics, economics, etc. Ironically, I’ve been overweight since moving to Scottsdale in 1996! It was time to end that once and for all. To see results, one must invest in their health up front. I came to CrossFit Scottsdale Powered by: KAYYEM FITNESS at the end of October 2012 scared out of my mind after hearing about the gym from my dad, who is the Kayyem’s kids’ Pediatrician. I did the baseline and couldn’t move for a few…days. Since then, I crave coming into class and challenging myself. Strength and conditioning has given me the mental and physical toughness to achieve success in both health and school/work. I am more motivated than ever and I can definitely attribute that to being part of this amazing experience. Science is great (I’m a nerd..) and CrossFit Scottsdale makes scientific sense to me which makes it that much better. What I love most about this place is their commitment to community service and community empowerment. Anyone in Public Health will tell you community based initiatives are successful! Thanks to all of the coaches and my fellow classmates, I’ll be fitter than ever in no time. In fact, I’m fitter now than I’ve ever been! Random, but true fact: Arsenal Football Club is better than any team you support :)

March of the Fallen

March of the Fallen (M.O.T.F) is a 4.75 mile ruck-march through the White Tank Mountains being held on Saturday, March 30th at 9:00am at the White Tank Mountains. This is dedicated to honoring our fallen brothers & sisters who gave the ultimate sacrifice during the war efforts of ‘Operation Enduring Freedom, Operation Iraqi Freedom, and Operation New Dawn.’ Their watch is over now so we carry their weight upon our backs and continue onward in their honor.

-Participants can “Ruck” or “Motivate” but each person holds an obligation.

-People rucking will be tasked with carrying the weight on their back as our fallen once did. Each rucksack will be weighed pre/post march.

The weight categories are as followed: 45lbs / 60lbs / 75lbs

-“Motivators” will accompany the marchers side by side to encourage, and help participants march the required distance. There are limited slots to be motivators!

The official distinguished MOTF T-Shirt will be issued to you upon completion of the march.

How to Sign up:

DEADLINE/DUE DATE: 20 March 2013
Registration fee: $40.00
(cash or check only; all checks will be made out to the 56th MDG)

**You can turn in your registration to a Coach at CrossFit Scottsdale along with payment for processing**

-Admittance to White Tank Mountain Park
is $6.00 per vehicle.

-You must provide your own ruck and weight for the march

*DONATIONS*ARE ALSO ENCOURGED

All proceeds will be donated to the Wounded Warrior Project to further help this nation’s heroes!

 

 

CrossFit Scottsdale Programming is Constantly Varied

 

Programming for Friday, February 29, 2013

Most of us are familiar with the Deadlift, but what the heck is a Romanian Deadlift??  After today’s workout you and this nuanced lift will be fully acquainted!  Part of our fitness philosophy is being constantly varied, and stepping outside of our comfort zones and trying new movements is a great way to achieve that objective!

WARM UP
1 min AIR/Jump/Lunge

STRONG
Four sets of:
Romanian Deadlift x 6-8 reps
Rest 45 seconds
Db/Kb Shoulder Press x 6-8 reps
Rest 45 seconds
Kettle Bell Squat x 8-10 reps
Rest 2 min

CONDITIONING
For time:
1000 Meter Row
60 Kettlebell Swings
30 Push-Ups
1000Meter Run

Nobody Conditions like CrossFit Scottsdale Athletes Condition

 

Programming for Thursday, February 28, 2013

WARMUP
Four sets of:
Pull-Ups x 6-8 reps
Rest 45 seconds
Dumbbell Walking Lunges x 8-10 steps each leg
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

CONDITIONING
SEVEN MINUTE AMRAP (as many rounds as possible)
3 Thrusters
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups

Whole Life Challenge for a Whole Life of Fitness

 

True fitness is more than just something you try and squeeze in after work or school.  It’s a way of life.  This is intuitive knowledge for us at CrossFit Scottsdale, and it seems the rest of the world is starting to take the fitness philosophy we preach to heart, and try some of our principles on for size.  Sticking to a paleo diet, using fun and functional movement to keep our bodies healthy and strong, and practicing these activities in a community of like-minded friends is beginning to be recognized in popular and scientific communities as a perfect recipe for whole-life wellness. A recent Men’s Journal article sums these points up nicely…

“Primal living is more than a diet or new way of working out – it’s a lifestyle. Once you eat and move in a way that’s optimal for your body’s design, you never go back. And there’s a mind-set that goes along with that…its important to get out of your comfort zone and try new things…and nurture small social networks rather than trying to collect 1,000 friends on Facebook…”

Here at CrossFit Scottsdale we try and live these principles everyday, and help you do the same when you leave the gym.  That is why we have implemented the Whole Life Challenge, so that you can experience the benefits of a well-rounded fitness life-style, first hand.  And once you do, you too, will “never go back!”

If you are participating in this life-changing, 8-week challenge, be sure to join us this Sunday at Camelback Mountain at 9am for a group hike.  Together, we’ll get out of the box and into the sunshine, soak up some much needed vitamin D, adapt our bodies to uneven terrain, and enjoy each other’s company all at the same time!

 

 

 

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