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)

Open Workout 13.4

Programming for Thursday, March 28, 2013

 

As we enter week four of this global fitness fitness competition, let us resolve ourselves to think only of the movement at hand.  We will think not of the time on the clock, the rep or round our neighbor has accomplished, or of the fatigue we feel in our bodies.  For these thoughts are but mere impediments to our moving on to that next rep, and filling that seven minutes with our whole self — both mentally and physically.  There may be hundreds of thousands of people performing this same workout, but the real competition happens inside.  Lets bring it!

 

7 minute AMRAP of:OpenWOD_13.4
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar..

 

 

 

Just in time for everyone to recover from 13.4, Open Workout 13.5 will be hosted at CrossFit Scottsdale’s Friday Night Lights.  Friday of next week (4/5 beginning at 5:30pm) will conclude the 2013 Open season, and CrossFit Scottsdale is going to seal the season with a bang! Come experience how the heat of competition can push your performance to the next level, and finish off the Open Workouts with a personal best!

 

FRIDAYNIGHTLIGHTS

Fitness is a State of Mind

 

Programming For Wednesday, March 27, 2013

Fitness is  more than sweat, muscle, and speed.  It is more than weights, rowers, and rigs.  Fitness is also more than your coach, your partner, and even your body.  Fitness is rather a state of mind — focused towards excellence, and resilient throughout any challenge.

How fit are you?

sealfit

STRENGTH 
Front Squat 5, 5, 5
POWER
10 Minute Sealfit Grinder
CONDITIONING
FOR TIME:
500 Meter Row
90 Second Rest 
500 Meter Row
50 Burpees

Help Save a Life! Free Class with a Donation!

yvonne

Help save the life of a Mom in our community!

Yvonne needs our help to save her life! Yvonne is suffering from a disease that attacks her internal organs and requires a life saving stem cell transplant. Please help us raise funds to make it possible for her to receive this transplant and stay in Chicago for her 8 week treatment at Northwestern Memorial Hospital.

This Saturday, March 30th, We are offering FREE classes at 8am, 9am, and 10am with a donation to Yvonne. These classes are open to any age (kids are welcome!) and ANY fitness level. Donations of any size are welcomed and encouraged. Please invite your friends and family and let’s help this mom in need in our community.

Save your spot today by emailing Ashley@CrossFitScottsdale.com

Setting and Meeting Goals One Snatch at a Time

 

Programming for Tuesday, March 26, 2013

The goals we set and gains we make in our physical fitness translate directly into our personal lives.  Fitness requires dedication, integrity, self-acceptance, and openness to support and direction.  While we train our physical bodies at the gym, we are also training our psychologies to apply these qualities in other areas of our lives that are just as important to us.

CrossFit Scottsdale wants to help you take your physical-to-personal transformations to the next level by inviting you to our Goal Setting Seminar, next Thursday from 7 to 8:30pm.  At this seminar, business coach and President of EVŌC, Troy Henson, will show us that we always, and without fail have the capacity to meet out goals — the only variables that gets in our way is lack of focus and inconsistency in working towards what we truly want.  Troy will coach us through how to set goals that will facilitate our focus and inspire our consistency so that our goals become our reality!

Troy Henson of CrossFit Scottsdale

 

As for today… CrossFit Scottsdale decrees that all of our athletes’ goal is to complete 30 snatches for time.  Let’s stay focused and be consistent!

STRENGTH
SNATCH
3 Position Technical Work
CONDITIONING
SNATCH 135/95 lbs
30 Reps for Time

CrossFit Scottsdale is now selling SICFIT apparel!

sicfitlogo

You asked and we delivered— The CrossFit Scottsdale WOD Shop is now carrying your favorite SICFIT gear!

From the classic SICFIT tees and tanks to the newest Courage and Honor shirts for men, we have the latest and greatest ready for you to purchase. Check out the new products and stock up your closet with SICFIT apparel next time you are in class!

Want to get it fast? You can also purchase online in the CrossFit Scottsdale WOD Shop online by clicking here

 

sicfit1

 

 

Today’s Programming is Heavy — Literally!

 

Programming for Monday, March 25, 2013

 

jill 1

 

There is nothing quite like reaching down to grip cold, heavy metal, launching that loaded barbell over your head, and reveling in the sound of weight crashing to the ground after a successful lift.  This satisfaction is all in a day’s work at CrossFit Scottsdale, all you have to do it show up and don’t quit!

STRENGTH
Clean and Jerk

Press 5 – 5 – 5
Push Press 5 – 5 – 5
Push Jerk 5 – 5 – 5
Split Jerk w/ Barbell 3×10

CONDITIONING
3 – 5 – 7 – 9
Clean and Jerk
Toes to Bar

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