For all you whole life challengers out there, this is your final week to dedicate yourself to the commitments of the challenge before we check back in with one another and celebrate how far we have come! Its time to hit the gym hard, and to stay disciplined with our nutritional and lifestyle decisions. This week’s strength training and conditioning is part of the equation, so let’s stay strong and finish out this life-transforming two months with dedication!
The finals will take place Saturday, April 13th at 9am and 10am at CrossFit Scottsdale, where we will congratulate ourselves and each other, and celebrate with a healthy potluck! The Whole Life Challenge may be coming to a close, but your health and fitness is for life!
WARM UP 500 Meter Row
400 Meter Run STRENGTH
Press Progression w/ Barbell 5×3
Press, Push Press, Push Jerk
Life/Fitness – 6, 4, 2, 4, 6
Sport – 3, 2, 1, 2, 3
*If bar drops, do five burpees! POWER
Toes to Bar/ Knees to Elbows/ Flat Back Crunch
4×8-10 (60 second rest) CONDITIONING
Tabata Mash Up (8×20 seconds work/ 10 second rest)
CrossFit Scottsdale is now selling Grass Fed Beef! We are now carrying many different cuts of beef from SAS Meats, a local company founded by CrossFitters, for CrossFitters. Their beef is 100% grass fed and more importantly grass finished. Their steers are free from any pesticides, antibiotics, or growth hormones of any kind, and are off Arizona ranches and finished on their permanent grass pastures. Each cut comes frozen and is labeled by cut and price to make picking out your favorite meats more convenient. Be sure to pick up your favorite cut of beef next time you are in the gym! Now who is hosting the first BBQ?!
What an amazing seminar brought to you by Ryan Moody of TheXwod. We will be continuing to add pieces of the programming to our current methodologies. If you would like to watch the seminar in its entirety check it out on SICFIT.
A1. Split Jerk (3×10 barbell only) then 5-3-2-1-1-1
A2. Broad Jump 2-1-2-1-2-1 for distance immediately after
As we close out the last workout of the CrossFit Open here at CrossFit Scottsdale’s Friday Night Lights, we are again graced with the STELLAR performances of local CrossFit athletes! This year has truly been an experience that will never be forgotten. Amazing performances, PR’s and new bars being set for future athletes. We had another amazing night here at CrossFit Scottsdale, and we want to thank all of you who participated as athletes, volunteers and judges. To the friends and families that came out to cheer on the athletes, its more proof that this is an extraordinary community to be apart of. And last but not least, to the sponsors who came out to support what we do! Congrats to everyone who made it through all 5 workouts and if you are moving on to Regionals, we wish you all the best!
Check out the scores below from CrossFit Scottsdale’s Friday Night Lights, WOD 13.5.
Work don’t get done unless you put work in! There’s nothing more satisfying than the feeling of accomplishment after putting forth your best efforts. The equation is simple… show up, put in work, go home feeling satisfied!
Partner 2 k row POWER Lunge the Small Lap
SLED PUSH no weight 5x 25’ high bar 3x 25’ low bar CONDITIONING 30 Minutes:
Wall ball 21 reps
Sled Push + weight
Run Small Lap
Push up Burpees 7 reps
*rest 2 minutes, then repeat
You’ve heard your coaches tell you over and over again about finding explosivity in your lifts, your running, and just about everything we do during a workout. No doubt you have experienced the tremendous amount of power to be found in this internal reservoir of energy. But have you mastered this energy? Are you able to apply to everything that you do? Are you able to access it on command? If you answer is no to any of these questions (and frankly, even if your answer is yes) you will benefit exponentially from world record holder, Ryan Mooody’s, Explosive Seminar, held this Sunday at 9am. There is still time to register — and your time on the workout clock will thank you.
FITNESS & SPORT
5 Rounds w/ Ascending Weight if Possible
A1. 1 Jerk + 2 Overhead Squats
A.2 30 Unbroken Double Unders or 90 Singles
3×10 Behind Neck Push Press + Overhead Squat PVC
Rest 2 Minutes
Run or Row 4×400
Get ready to push yourself with this one folks, and then push your self even harder. As the grand finale of the Open workouts, this brutal challenge of strength, stamina, and mental toughness only gets more difficult the harder you push. This should make for a great show at Friday Night Lights, so be sure to get the practice and coaching tips you need today, so that you can exceed your own expectations tomorrow night!
OPEN WORKOUT 13.5
4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.
Remember when you were a kid and your parents, teachers, and otherwise know-it-all adults would tell you, “Practice makes perfect!”? As a kid, all this may have meant to you is that you had to do more of whatever it is that you were doing in order to get better at it. While the principle certainly still applies to us today, the meaning and significance of this cliche is likely much more perceivable.
With a child’s mind, you may not have noticed the incremental changes in your abilities after putting in the hours with your baseball, your saxophone, or your books. Most of us simply noticed that over time, we performed better. As an adult however, we have had plenty of time to practice practicing… and now we are a lot more skilled at noticing that each pull on the barbell, or each attempt at a handstand, is a process in continual refinement. While the rewards of practice when we kids seemed to take months or years, as an adult we have the awareness that allows us to celebrate each improvement as it happens!
With today’s skills portion of our workout, we are want you to continue to practice practicing. Take the time to notice how with each attempt at a movement you learn something new either about your body, or about the technique required for flawless execution. Take note of these lessons so that you can recognize where you need to focus, and also when to congratulate yourself for improving.
Practice is life long. So too then, are the opportunities for improvement.
1 Kilometer Row SKILL : GYMNASTICS 30 Minutes to Learn, Perfect, and Progress:
Pistols — Seated, Assisted, Roll Downs, Negatives
Balance Beam — Walk, Lunge, Scoop, Eyes Closed
Handstand –Free, Rolls, Cartwheel, Flips CONDITIONING Every Minute on the Minute for 10 Minutes
5, 7, or 10 Burpees as Fast as Possible