Business Networking Breakfast Mixer!

Connections Breakfast 2013

 

So you come to CrossFit Scottsdale weekly, completing an intense workout for an hour full of push-ups, pull-ups and squats. You yell, sweat, stretch, high five and hug your fellow CrossFitter after an extremely difficult workout and you don’t even know what they do for a living? LETS FIX THAT!

On Friday, March 22nd,  CrossFit Scottsdale is hosting the Connections Breakfast Mixer, where from 7am to 9am you will have the opportunity to enjoy a complimentary breakfast from My Fit Foods, and network with your fellow CrossFit Scottsdale members! This is open to all members, and each member can bring a guest as well to enjoy the networking and breakfast!

Did I mention it was FREE? Why wouldn’t you want to come market your business!

RSVP today to Ashley@CrossFitScottsdale.com

 

 

Workout Like A Superhero and Eat Like One Too

 

Programming for Wednesday, March 13, 2013

 

SuperHero_Spirit Week

Spirit Week continues with a workout fit for a superhero…or better yet, a workout that will make you as fit as a superhero!  Super-human strength, endurance, and mental focus is what this workout, “Grace,” both demands from you, and cultivates within you.  Wear the garb of your favorite superhero (or make one up yourself) and reflect on the outside the strength you have on the inside!

FitnessPyramid_Nutrition

 

Speaking of what’s on the inside, CrossFit Scottsdale knows that true super-human power comes from the dynamic duo between physical training and what we put inside our bodies — our nutrition.  Your fitness practice does not end when you yell “time!” and collapse to the earth in exhaustion. Rather, your fitness also depends on the choices you make outside the gym — with what you decide to stock your refrigerator and pantry with, and what you decide to order at your favorite restaurant.  These choices form the foundation of your whole-life fitness, and determine what you are able to accomplish when you show up for class.

 

Come join us tomorrow night (Thursday, March 14th) at 7:30pm for an hour seminar on how you can use Food as Fuel to power up your fitness.  The proof of what you learn will be in the results that you feel!

STRENGTH
Power Clean Progression:
3×5 Barbell Only
3×3 Increased Weight
2×2 Increased Weight
1×3 With Heavy Single
Dead Lift
Power Clean
Front Squat
Push Press
Back Squat
Push Press
CONDITIONING
Clean and Jerk x30 For Time (135-95)

 

Food as Fuel Class Thursday!

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Food as Fuel Class

03/14/2012 7:30 PM

Come join us for our Food as Fuel class, to help get the results you want from your nutrition and work out routines!

What you put in your body affects how you feel, look and perform.  By educating yourself on the right fuel for your body you can optimize both your health and performance.  Foods as fuel classes cover the concepts and benefits of Paleo and Zone nutrition. Specifically, what kinds of foods are most beneficial, what foods are we specifically designed to eat, and what will help us lean out and consistently crush WODs.  This class gives you the basics and the practical application of these tools.  You will be provided with ideas for quick and easy recipes, snacks, grocery shopping and eating out and on the go.

RSVP today at the gym or by emailing info@CrossFitScottsdale.com

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Light Up This Workout, It’s Neon Day!

 

Programming for Tuesday, March 12, 2013

 

NeonTheNewBlack_Spirit Week

If this workout isn’t enough to light you up, then day number of two of Spirit Week will be sure to do the trick!  Its time to bust out all that neon workout gear — the shoes, the socks, the tanks, the headbands, and anything else hiding in the back of your closet — and light up CrossFit Scottsdale!  If your gear is enough to burn a hole in the light spectrum of color itself, you just may win a free bottle of fish oil!

STRENGTH
3×3
Dead Lift
POWER
Suicide Runs
EMOM for 10 Minutes
10 Meters and Back
20 Meters and Back
30 Meters and Back
*Rest for remaining time each minute
SKILL
Hand Stand Push Up
CONDITIONING
Dead Lift (225/135)
Hand Stand Push-up
*Three Rounds For Time, 21-15-9

 

The Fighting Spirit Kicks off Spirit Week

 

Programming for Monday, March 11, 2013

 

spirit-week

This monster workout is brought to you from the first day of Spirit Week — College/Sports day! Coming to class decked from head to toe in your favorite sports team’s or Alma Mater’s gear is enough to rile up any passionate fan.  But try showing up to your regular class to find out your workout buddy is just as big a fan to your number one rival team!  While a stadium brawl might be in order, CrossFit Scottsdale has an alternative — We want you to channel that team-repping, fighting-instinct to crush “Fight Gone Bad!” By the end of three rounds, the playing field will have been leveled, and the scores on the white board will show which team is on top!

Oregon opens its 2007 football season at home against Houston

STRENGTH
3×3
Shoulder Press
build up quickly NO RACKS
CONDITIONING
“FIGHT GONE BAD”
Three rounds:
Wall-ball
Sumo deadlift high-pull
Box Jump
Push-press
Row
3 MINUTE REST AFTER EACH ROUND>>>>

*Each exercise is performed for one minute, followed by a three minute rest before beginning the next round.   Your find score is the number of reps you completed for all movements, in all rounds, combined.  One rep equals one point, except in the case of rowing, where one calorie equals one point.

 

The Results Are In!!

What an amazing night at CrossFit Scottsdale and Friday Night Lights!! 62 athletes competed and over 200 spectators filled the gym with cheers and encouragement! We want to thank everyone that came out…athletes, friends, family and our SIC sponsors! Check out the results below for the winners of the night! If you missed out on this event and want to be apart of it, you can STILL register for Friday Night Lights for the 5th (and final) week of the CrossFit Open being help on April 5th.

First Name Last Name CrossFit Affiliate Division Gender Reps Tie Time Place
Sarah Done Crossfit Mesa 1 Scaled female 133 1
Mary Holt CrossFit Scottsdale 1 Scaled female 131 16:50 2
David Nguyen Scottsdale 1 Scaled male 160 11:36 1
joe matto crossfit38 no 1 Scaled male 104 8:04 2
Leona Weinstein CrossFit Scottsdale Masters female 145 15:22 1
Bev Lackey CrossFit Scottsdale Masters female 113 6:06 2
Dan Sparks U.S. Army Masters male 169 11:17 1
Derek Price Crossfit Preferred Masters male 150 15:12 2
Mike McLinn Crossfit Scottsdale Masters male 116 6:02 3
Deric Andre CrossFit Scottsdale Masters male 109 11:48 4
Jason Flory crossfit Scottsdale Masters male 107 5
Tennil Reed Urban Warfit Rx female 190 16:26 1
Ashley McBride Urban Warfit Rx female 178 9:45 2
Crystal Shoff RX female 171 9:51 3
Emily Barna East Valley CrossFit Rx female 170 10:22 4
Klubo Flingai CrossFit Scottsdale Rx female 167 11:20 5
Melissa Popovich CrossFit Surf City Rx female 161 12:00 6
Emily Livingstone Gahagan Strength Rx female 155 12:04 7
Stefannie DeLaMora CrossFit Scottsdale Rx female 155 12:40 8
Nicki Darst East Valley CossFit Rx female 154 12:44 9
Jaime Hess Crossfit Northwest Tucson Rx female 152 12:58 10
michelle plunkett Crossfit Scottsdale Rx female 150 12:54 11
Caitlin Gilpatrick Lake Havasu Crossfit Rx female 150 13:01 12
Angela Henderson CrossFit Surprise Rx female 150 15:35 13
jessica grimm Urban WarFit Rx female 138 16:27 14
Nicole Miller CrossFit Scottsdale Rx female 138 15
Gabe Swaba Rx male 168 10:31 1
Kawika Henderson CrossFit Surprise Rx male 165 10:59 2
Loren Howard Team SwollFit Rx male 162 12:20 3
C.J. Feller Urban Warfit Crossfit Rx male 161 11:48 4
Seth Darst East Valley CrossFit Rx male 159 12:01 5
Austin Groen CrossFitScottsdale Rx male 156 12:16 6
Dustin Anderson Crossfit Scottsdale Rx male 156 12:40 7
Luke Kayyem CrossFit Scottsdale Rx male 155 13:09 8
Jorge Aragon SicFit Rx male 155 9
Ron McClendon CrossFit Scottsdale Rx male 154 13:36 10
Nathan Weamer Strictly Business Fitness Rx male 152 13:49 11
Bart Bergfeld Leiftime Rx male 151 14:10 12
Jeff Rifkin CrossFit Scottsdale Rx male 150 14:37 13
Michael Sheehan Rx male 150 14:38 14
beau ash Urbanwarfit Rx male 150 14:40 15
Steve Cederstrom CrossFit Scottsdale Rx male 150 14:44 16
Kevin Kwan CrossFit Athlete Inside Rx male 149 15:25 17
Troy Gersema Crossfit Scottsdale Rx male 140 15:10 18
Kyle Lucena East county crossfit Rx male 138 16:28 19
Anthony Campo CrossFit Surf City Rx male 135 16:30 20
Eddie Aguirre Santan Rx male 134 16:44 21
Joshua Heck Individual Rx male 128 5:26 22
Zack Barna East Valley CrossFit Rx male 124 4:26 23
Jiri Holub rx male 123 17:00 24
will sockolov San Francisco CrossFit Rx male 121 5:39 25
Mark Verhamme CrossFit Scottsdale Rx male 119 4:52 26
Joseph Atkielski Crossfit Scottsdale Rx male 119 8:57 27
Nathan Atchison Crossfit Scottsdale Rx male 118 6:29 28
Thomas Hoogenboom Crossfit Scottsdale Rx male 116 5:10 29
Zach Robertson Crossfit Scottsdale Rx male 116 17:00 30
Jordan McGrath Crossfit Scottsdale Rx male 114 5:27 31
Josh Wagner CrossFit Scottsdale Rx male 114 6:28 32
Kalen Rickard Crossfit Scottsdale Rx male 114 7:12 33
Daniel Grant Crossfit Northwest Tucson Rx male 103 5:52 34
Sean Nugent Crossfit Scottsdale Rx male 100 5:20 35
Mike Gillis CrossFit Scottsdale Rx male 100 7:18 36

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Weekend Warriors Crush “Cindy”

 

Programming for Saturday, March 9, 2013

Nothing like a good AMRAP mid-weekend to keep us feeling motivated and like the world ain’t got nothing to throw at us that we can’t handle!  This workout may put you on your back at the end of the 20 minutes, but you will rise a renewed, stronger, and more capable you! And that my friends, is what training is all about!

Don'tQuitGetReward

STRENGTH
3 Sets x 5 Reps
Back Squat
21 Sit-ups after each set
CONDITIONING
“CINDY”
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
+ 1 Burpee After Each Set

Friday Night Lights – Heats Are Out!!

 

Just a reminder that check in for athletes is at 4:30.  Check in will close at 6pm so be here on time!

First Name Last Name CrossFit Affiliate Division
HEAT 1
Nicki Darst East Valley CossFit Rx
Sarah Done Crossfit Mesa 1 Scaled
Angela Henderson CrossFit Surprise 1 Scaled
Mary Holt CrossFit Scottsdale 1 Scaled
Elizabeth Zapata Scottsdale Rx
Deric Andre CrossFit Scottsdale Masters
Jason Flory crossfit Scottsdale Masters
joe matto crossfit38 no 1 Scaled
HEAT 2
Emily Barna East Valley CrossFit Rx
Bev Lackey CrossFit Scottsdale Masters
michelle plunkett Crossfit Scottsdale Rx
Leona Weinstein CrossFit Scottsdale Masters
Bree Woolley crossfit northwest tucson Rx
Mike McLinn Crossfit Scottsdale Masters
Derek Price Crossfit Preferred Masters
Dan Sparks U.S. Army Masters
Nicole Miller CrossFit Scottsdale Rx
HEAT 3
Rebekah Flake Rx
Klubo Flingai CrossFit Scottsdale Rx
Caitlin Gilpatrick Lake Havasu Crossfit Rx
Crystal Schoss Rx
Nick Liuzzi Crossfit Scottsdale Rx
Kyle Lucena East county crossfit Rx
Jaime Hess Crossfit Northwest Tucson Rx
Michael Sheehan Rx
Eric Weightman Forever Strong Rx
HEAT 4
Ashley McBride Urban Warfit Rx
Tanil Reed Rx
Stefannie DeLaMora CrossFit Scottsdale Rx
jessica grimm Urban WarFit Rx
Emily Livingstone Gahagan Strength Rx
Eddie Aguirre Santan Rx
beau ash Urbanwarfit Rx
Bart Bergfeld Leiftime Rx
Jay Kempton CrossFit  San Tan Rx
HEAT 5
Nathan Weamer Strictly Business Fitness Rx
Nathan Atchison Crossfit Scottsdale Rx
Joseph Atkielski Crossfit Scottsdale Rx
Joshua Heck Individual Rx
Thomas Hoogenboom Crossfit Scottsdale Rx
David Nguyen Scottsdale Rx
Sean Nugent Crossfti Scottsdale Rx
HEAT 6
Mike Gillis CrossFit Scottsdale Rx
Daniel Grant Crossfit Northwest Tucson Rx
Loren Howard Team SwollFit Rx
Kevin Kwan CrossFit Athlete Inside Rx
Dan Lennon CrossFit Scottsdale Rx
Marc Lutz CrossFit Scottsdale Rx
Melissa Popovich CrossFit Surf City Rx
Mark Verhamme CrossFit Scottsdale Rx
HEAT 7
Dustin Anderson Crossfit Scottsdale Rx
Jorge Aragon SicFit Rx
Zack Barna East Valley CrossFit Rx
Seth Darst East Valley CrossFit Rx
C.J. Feller Urban Warfit Crossfit Rx
Ron McClendon CrossFit Scottsdale Rx
Kalen Rickard Crossfit Scottsdale Rx
Josh Wagner CrossFit Scottsdale Rx
HEAT 8
Zach Robertson Crossfit Scottsdale Rx
Anthony Campo CrossFit Surf City Rx
Troy Gersema Crossfit Scottsdale Rx
Austin Groen CrossFitScottsdale Rx
Kawika Henderson CrossFit Surprise Rx
Luke Kayyem CrossFit Scottsdale Rx
Jeff Rifkin CrossFit Scottsdale Rx
will sockolov San Francisco CrossFit Rx
Gabe Swaba Rx

 

 

 

Friday Night Lights – Here’s what you need to know!

There’s rain and BURPEES in the forecast! Here are some last minute logistics for athletes  volunteers and judges:

Athlete check-in logistics:

1.       Athlete Check-in begins promptly at 4:30pm

2.       The heats will be posted along with a more detailed timeline later today, so be sure to check www.CrossFitScottsdale.com for all the details and to find out what heat you will be competing in.  

3.       The first heat will be the Kids division, and then the adults will begin.

The following will also be on site for your needs:

1.       Medic- Dr. Chambers of Chambers Clinic

2.       Physical Therapist- Mark DiSalvo of Landmark Physical Therapy

3.       Massage Therapist- Kristin Hudgins of AZ Mobile Massage

4.       Stretching Therapist- Kevin Kula of Flexibility Rx

5.       Light Snacks- From My Fit Foods

6.       Warm-up area

 

JUDGES and VOLUNTEERS : Here are some logistics for you:

1.       Please arrive at 4:00pm sharp  .

2.       You will check in with Ashley to receive your shirt for the event.

3.       After checking in, you will be assigned a task for the evening, and will be assigned to a go-to individual for the evening, and they are:

a.       Hallie: Check In

b.      Ashley: On Deck

c.       Erin: Scoring

d.      John: Equipment

They will give you any additional instructions you may need for the night.

JUDGES:       

After checking in, you will be meeting with Erin to go over standards, the scorecard, as well as to be assigned a lane. Dan Lennon will be the head Judge for this event, and he will meet with you after Erin to go over any questions or concerns about the WOD, Athletes, or movements.

 

Mad Power Cleans…. GO!

 

Programming for Friday, March 7th, 2013

Classes today will be held at 6am, 7am, and 12pm so that all of our athletes have time to rest up and prepare for their moment under the lights and against the clock at Friday Night Lights.  There is still time to sign up at the preceding link! We hope to see you all there to cheer on your fitness community and to see where you stack up against athletes world wide!

STRENGTH
POWER CLEAN
Work Towards Heavy Single
CONDITIONING
POWER CLEAN
8 Minute Max Effort at 90%
PULL-UP
1 Minute Max Effort

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