Level III Test

Adjectives to describe the test: “Miserable, Long, Difficult, and the Unknown.”   – Coach Jeff Brennan

Those are just a few words to describe the Level III test at CrossFit Scottsdale. An invite only test that takes fitness and mental toughness to a whole new level.

Coach Luke Kayyem will be selecting a few athletes to take this test, and everyone is encouraged to come cheer them on June 11th at 7pm. You won’t want to miss this!

Success in Level III
Coach Luke Kayyem
Coach Jeff Brennan
Coach Melissa Einbinder
Chris “Camero” Tommarello

Who will be next?

Read more about the Level III experience from an athlete’s perspective.

Guest Days Next Week at CrossFit Scottsdale

Guest Days are NEXT WEEK on June 4th, 5th and 6th! Invite friends and family to come check out what CrossFit is all about! Classes are open to all levels during guest days, so there are no excuses! Simply show up, and don’t quit! Your coaches at CrossFit Scottsdale are excited to meet everyone you bring!

Summer Guest Days 2013

days

Every Minute on the Minute

Programming for Friday, May 31, 2013

Every minute on the minute you have an opportunity to show up more fully than you did before. Every minute on the minute you have the chance to surprise yourself in your strength, ability, and mental determination. Every minute on the minute is your chance to give it your all. Every minute on the minute is like practice for every minute of your life. Show up for those minutes the same way you will show up for the ones we challenge you with at CrossFit Scottsdale — you deserve nothing less!

OldClock

WARMUP
Clean Barbell Progression
SKILL
Three Position Power Clean
STRENGTH
Squat Clean – build to a heavy single in 15 minutes
WORK
EMOM for 20 min
A1.  Odd minute: 75% Squat Clean x4
A2.  Even minute: Dips (Parellette, Band, Strict)

Mighty Mud Mania

Don’t forget to come out for the Mighty Mud Mania at Chaparral Park on June 8th at 7am! If you are still interested in volunteering, please email Ashley@CrossFitScottsdale.com.

Practice as a Way of Life

 

Programming for Thursday, May 30, 2013

We all must be in constant pursuit of refining our skills in order to get better at them.  To think that we have mastered one of the fundamental movements that we practice at CrossFit Scottsdale is to limit our potential and stunt our growth.  We must always be students of these movements and of our bodies.  Every movement we perform is an opportunity to learn how to perform it more efficiently, to learn of another quality of the way our bodies function, and to learn something new about our own human nature.  Practice on my friends, for their in always room to grow.

PracticeMakesPerfect

WARMUP
400m run
Dynamic Stretching
SKILL
Row
Wall Ball
KB swing
Jump Rope Practice
CONDITIONING
500m Row
30-20-10
Wall ball
KB Swing
Jump Rope
500m Row

5 Reasons Why Your Kids Should CrossFit

Believe it or not, schools all across the country are willing to sacrifice the health and wellness of our children for extra “class time” by threatening the extinction of recess and physical education. In a recent article published in the New York times, a study was performed by the Institute of Medicine, a unit of the National Academy of Sciences, connecting exercise and physical activity to success in education rather than more sedentary classroom time.

1) Students who exercise have lower body fat, greater muscular strength, and better cardiovascular and mental health.

2) Children who are more active are better able to focus their attention, are quicker to perform simple tasks, and have better working memories and problem solving skills than less-active children.

3) Children who are physically active also perform better on standardized academic tests.

4) Active children tend to have stronger performance, especially in reading and mathematics.KAYYEM KIDS

5) Benefits of exercise during the school day outweigh the benefits from increasing class time

It is recommended that children participate in some form of physical activity for 60 minutes a day. Physical education needs to be part of the core learning curriculum in schools and in a child’s daily life.

At CrossFit Scottsdale, we are constantly striving to teach our community’s youth about health and fitness so they can be the best they can be. We want them to be able to carry what they learn within our walls into their schools and into their futures.

We are proud to offer CrossFit Kids and we encourage children as young as 3 years old to be apart of this program. We teach them basic motor skills, developmental skills and nutrition. From 3-18, we continue to educate them and give them the tools they need for health and success.

To read the article in its entirety, please click here. If you are a parent and you are interested in the benefits that exercise and CrossFit Scottsdale has to offer to your children, please call us as 480.922.3253 or email info@CrossFitScottsdale.com.

Orange Band on the Horizon

 

Programming for Wednesday, May 29, 2013

Today’s workout is dedicated to our Athletes preparing to take the L2 Test for for their Orange Band this Thursday.  This workout hones in on the the technical skills and level of stamina needed to come out victorious at the level testing.  For our athletes who are testing, this is your chance to determine your strengths and weaknesses and to plan your strategy.  For our athletes for whom this test is a bit further on the horizon, this is you chance to get your feet wet and assess what you must do in order to be ready for this test.  Regardless of whether you are testing on Thursday, a year from now, or even five years from now, let’s give this workout our all and have fun doing it!

Level II Prep
A. 1 Mile Run + 25/50 Pull ups
5 Minute Rest
Olympic Lifting
B. Clean & Jerk/Snatch Technique
5 Minute Rest
C. 50 Burpees for time:

OrangeBand

 

Level 2 Test “Orange Band”

Do you have your Level 1 White Band? Are you ready to step up and challenge yourself even more? If so, come out for your Level 2 Orange Band this Thursday, May 30th at 7pm. Even if you aren’t ready for the Orange Band, come out to CrossFit Scottsdale and cheer on your friends!

Level II Test Flyer

At CrossFit Scottsdale we advocate the importance of quality over quantity. For example, the quality of your reps vs. the number of reps completed; the quality of your WOD (Workout of the Day) vs. the top time on the white board; a few quality workouts during the week vs. a half hearted WOD everyday of the week.

The reason we teach quality is because everything that we do in CrossFit as well as in life is built upon foundation. We must be proficient in one area before moving on to the next. This is where the quality of our reps will help determine the quality of our WOD which in turn determines the quality of our improvements.

Who’s Ready For The Orange Band?


CrossFit Scottsdale Level Bands

Programming for Tuesday, May 28, 2013

Do you have what it takes to graduate from the White Band to the Orange Band? If you have put in the necessary work, and feel you have the mental strength and determination to be victorious, then join us at CrossFit Scottsdale this Thursday at 7:30pm to test for your L2 Band! The folks who decide to test themselves against this strenuous assessment of fitness are going to need some moral support and motivation.  So even if you already have your Orange Band, or aren’t quite ready to test, your presence on Thursday night is just as important to cheer these athletes on!  Good luck to all of our testers!

WARMUP
1000 m Row
STRENGTH
A1. Front Squat — build to a heavy single
A2. 21 Situps — after each front squat
SKILL
B1. HSPU Progression (inverted, box, bench, wall, free standing)
B2. 45 second plank hold after each set/attempt
WORK
Hand Release Burpee
LIFE – 5 EMOM for 7 minutes
FITNESS – 7 EMOM for 7 minutes
SPORT – 10 EMOM for 7 minutes

 

Memorial Day Hero Workout

 

Programming for Memorial Day, 2013

What better way to honor our fallen heroes than to sweat in solidarity with the struggle and sacrifice that they have made for all of us?  So whatever your plans are for this Memorial Day — A barbecue, a memorial service, or just spending time with loved ones — please come join us for this free class at 8am, 12pm, or 5pm in honor of US Navy Lieutenant Michael Murphy, 29, who was killed in Afghanistan on June 28, 2005. Gyms around the country will be completing this workout in this soldier’s memory;  come be a part of this effort of great remembrance.

HERO WORKOUT “MURPH”
1 Mile Run
100 Pull-ups
200 Sit-ups
300 Air-squats
1 Mile Run

MurphGrave

RIP Lt Murphy. Thank you for all that you have sacrificed.

 

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