Good luck to future Navyman Logan Smith as he departs CrossFit Scottsdale and begans boot camp in the U.S Navy

When I walked through the doors of CrossFit Scottsdale in July of 2011, I didn’t have the slightest idea of what I was getting myself into. If you would have asked me before that day if I was ready go into the military, I would have said yes with one hundred percent confidence. It wasn’t until I came in and met Coach Luke and Coach JennD that I got a very rude awakening, not only were my physical standards below average, not being able to complete more than one pull up, but my mental strength and confidence were nowhere near the place needed to get a chance to prove myself in the Navy’s Special Warfare.
Since that day, Luke has taken me under his wing, and has been one of the largest impacts in my life. Allowing me to become a Jedi at CrossFit Scottsdale which has taught me how to think for myself and how to do things I never would have done on my own. Anything from cutting carpet for an office, to driving to Texas and loading up a truck with so much stuff that it seemed impossible, to learning how to surf. I have learned to adapt to any situation that will ever be thrown my way, I have become Level 1 CrossFit certified Coach and have learned how to take charge of 20+ people at once. Now I can honestly say that I am as ready as I could ever be to enter the most intense training of my life. I am a better person 18 months later in every sense, I am more confident, stronger, faster, closer with my family, and I never would have thought that coming in to a gym that I found on the internet would have changed my life so much. This entire experience has been a blessing and I am beyond thankful for the people I now have in my life.

“LOGAN”
1 snatch
5 pull ups/10 push ups/15 air squats
2 snatch
5 pull ups/10 push ups/15 air squats
3 snatch
5 pull ups/10 push ups/15 air squats
All the way to 10 snatches
#135/95

Flexibility Rx Workshop Saturday!

Come attend the Flexibility Rx Workshop This

Saturday February 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!

Functional Fitness for everyone at CrossFit Scottsdale

A. Walk/Jog/Run small lap >10 min
B. Sets of 5 unbroken push ups >10 min
C. Double under progression 5.10.15.20.25 start over >10 min
D. Wall ball + KB swing 10,9,8,7,6,5,4,3,2,1

Bacon-Wrapped Sweet PotatoesServes 6-8 as an appetizer
Prep time: 12 minutes
Cook time: 45 minutes

2 medium-small sweet potatoes
1 pound (16 slices) bacon
2 tablespoons melted butter or ghee (use coconut oil for dairy-free)
1/2 teaspoon chili powder
1 teaspoon finely ground sea salt
optional: a pinch of cayenne pepper for extra heat
optional: the original recipe suggests 4 tablespoons of maple syrup for drizzling- up to you if you’d like some extra sweetness!

Preheat the oven to 350F and line a baking sheet with foil for easy clean-up. Place an oven-safe metal rack on top. Peel sweet potatoes and quarter lengthwise, then cut each quarter in half twice for 32 pieces total. Put in a large mixing bowl.

Combine melted butter, chili powder, salt, and cayenne if using. Pour over the sweet potatoes and toss until evenly coated.

Halve bacon slices width-wise so you have 32 pieces. Wrap each sweet potato with a slice. You can use a toothpick to hold the bacon in place or skewer multiple pieces on a longer skewer. I place them “just so” right on the baking rack so the bacon will stay in place without a skewer if I’m not serving them as appetizers.

Bake for 45 minutes or until a fork slides easily into the sweet potatoes and the bacon is nice and crispy. Remove from heat, drizzle with maple syrup if desired, and allow to cool before serving.

Super Bowl Champion Baltimore Ravens XLVII running back Ray Rice uses CrossFit to train for the NFL

A. Jump rope for 1 min/lunge down 20″/ bearcrawl back 3x

B. Front squat 21×2 (4-6 reps) 3x rounds (2min rest)

C. Three 1 minute rounds for time:

1. DB or KB Thrusters 45 lbs
2. Box Jumps 20″ box
3. Push Ups
4. Double Unders or singles
5. Calorie Row

*Rest 1 minute between rounds

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

D. If your team lost you got 50 burpees after class

 

An interview with Super Bowl Champion Ray Rice. To read the entire article click here

What does your strength-training regimen look like? How often are you in the gym, and what are you doing in there?

In the off-season I do a lot of powerlifting. Especially coming out of the season. I’m working out four days a week and I use one day as a recovery day. On Wednesday I get a massage, deep tissue, just to work everything out. But I do a lot of powerlifting and a lot of explosions and a lot of CrossFitnow. A lot of guys are getting into that. So that’s really how my routine goes. The CrossFit was very new to me, but one thing I learned about it was it was a change of pace. So when I stopped doing my powerlifting, I went into CrossFit, and CrossFit, obviously, was different because you’re just non-stop. You keep going and it wasn’t as long as my powerlifting sessions were, but it did get me in great shape.

Winter Fitness Challenge – The Results Are In!

Awesome job by all the competitors on Saturday! The most improved female was Tonya Fitzpatrick who has been with us only a few short weeks but still was able to shave 3:36 off her prelim time. For the men Billy Aiton took the most improved prize with 2:33 off his prelim time. They will both enjoy an upgrade to unlimited training for the month. Congratulations to Sarah Tablak, Chris Bonin, Michael Fisher, Michelle Plunkett and Dustin Anderson for their fastest times in their category! They each get a gift certificate to spend on CFS gear.

Keep up all of your hard work and now that you have caught the competition bug we expect to see all of you at Friday Night Lights in March!!!

 

First Last Level Gender Prelim Time Final Time Improvement
Sarah Tablak Beg Female 5:07 4:46 0:21
Cheryl Fox-Strausberg Beg Female 7:57 5:52 2:05
Tonya Fitzpatrick Beg Female 9:37 6:01 3:36
Jenn Lyles Beg Female 9:33 6:30 3:03
Chris Bonin Beg Male 7:54 5:35 2:19
Blake Tablak Beg Male 7:17 5:37 1:40
Billy Aiton Beg Male 9:59 7:26 2:33
Michael Fischer Int Male 7:13 6:29 0:44
Johnny Grenz Int Male 8:34 7:12 1:22
Michelle Plunket Rx Female 7:46 6:16 1:30
Klubo Flingai Rx Female 7:04 7:07 0:03
Hallie Flood Rx Female 9:06 7:31 1:35
Erin Wellendorf Rx Female 9:24 9:18 0:06
Dustin Anderson Rx Male 6:55 5:28 1:27
Jeff Rifkin Rx Male 6:03 5:30 0:33
Logan Smith Rx Male 6:14 6:01 0:13
Joe Atkielski Rx Male 7:02 6:22 0:40
Luke Kayyem Rx Male 6:12 6:28 0:16
Josh Vella Rx Male 9:00 7:28 1:32
Frank Moskowitz Rx Male 8:44 8:23 0:21
Mike McLinn Rx Male 10:00 9:30 0:30

Winter Fitness Challenge – Final Heats

 

Tomorrow is the day!!! We can’t wait to see the progress everyone has made. Heats start at 9 so please be here a little early to check in, warm-up, and cheer on your fellow students!

 

First Last Level Gender Heat Prelim Time
Billy Aiton Beg Male 7 9:59
Dustin Anderson Rx Male 5 6:55
Nathan Atchison Rx Male 7 7:53
Joe Atkielski Rx Male 6 7:02
Fran Beck Beg Female 1 10:24
Sonya Bladow Int Female 5 5:43
Chris Bonin Beg Male 1 7:54
Matt Bucko Int Male 2 9:19
Chris Cannon Rx Male 6 6:05
Bill Dittman Int Male 1 5:52
Michael Fischer Int Male 3 7:13
Tonya Fitzpatrick Beg Female 2 9:37
Klubo Flingai Rx Female 6 7:04
Hallie Flood Rx Female 4 9:06
Cheryl Fox-Strausberg Beg Female 3 7:57
Johnny Grenz Int Male 3 8:34
Katie Hunt Int Female 7 12:00
Max Hunt Int Male 7 8:14
Luke Kayyem Rx Male 6 6:12
Shandee Larsen Int Female 4 9:04
Bruce Lundquist Int Male 4 12:00
Jenn Lyles Beg Female 6 9:33
Mike McLinn Rx Male 1 10:00
Graham Montgomery Int Male 6 6:07
Frank Moskowitz Rx Male 7 8:44
Abhijeet Namoshi Beg Male 2 8:59
Kalen Rickard Rx Male 3 9:38
Jeff Rifkin Rx Male 3 6:03
Jeff Schwartz Int Male 1 7:19
Stu Selden Int Male 4 10:04
Logan Smith Rx Male 6 6:14
Gina Speirs Beg Female 4 9:39
Anthony Spencer Int Male 2 9:52
Tony Swann Rx Male 1 6:18
Blake Tablak Beg Male 4 7:17
Sarah Tablak Beg Female 5 5:07
Tiffany Temple Int Female 3 11:34
Josh Vella Rx Male 4 9:00
Bob Vosoghi Int Male 3 8:47
Erin Wellendorf Rx Female 5 9:24
Mike Wellendorf Int Male 7 10:29
Don Wong Rx Male 2 7:06
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