Fitness is for Life

WholeLifeChallenge_TransformBodyLife

Programming for Wednesday, April 10, 2013

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)
Scissor Kick
Mountain Climber
*Plank hold during rest

Strength In Conditioning

WARM
3 min row
2 min lunge
1 big lap (300)

STRONG
A1 back squat LIFE 8-10 FITNESS 5-8 SPORT 3-5
A2 deficit push ups max reps
Rest 3 min repeat 4x

CONDITIONING
30 burpees
300 run
30 kb swings
500 row
300 run
30 sit ups
500 row

KAYYEM KIDS
The Kayyem Kids Kanon 6.5 and Camille almost 5

 

 

CrossFit Scottsdale is Now Selling Grass Fed Beef!

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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?!

The Cuts of Grass Fed Beef We Offer Include:

  • Ribeye Steaks
  • T-bone Steaks
  • Kansas City Steaks
  • Filet Steaks
  • Top Sirloin Steaks
  • Sirloin Steaks
  • Round Steaks
  • Cube Steaks
  • Chuck Roasts
  • Arm Roasts
  • Rump Roasts
  • Tip Roasts
  • Short Ribs
  • Stew Meat
  • Fajita Meat
  • Brisket
  • Ground Beef

BeefFridgeInside

XPLOSIVE Strength and Conditioning

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.

STRENGTH
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

CONDITIONING
2-Minutes On/2-Minutes Off of:

250 Meter Row
+
Max Burpees
5x ROUNDS

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Friday Night Lights 2013 Season Finale!

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.

First Name Last Name CrossFit Affiliate Gender Division Heat Score
Mike McLinn Crossfit Scottsdale male Masters 1 60
Deric Andre CrossFit Scottsdale male Masters 1 47
Jason Flory crossfit Scottsdale male Masters 1 23
Tanil Reed Urban WarFit female Rx 3 127
Audra Arlain Crossfit Calgary female Rx 2 84
Gayle Shaloo CrossFit Full Strength female Rx 4 77
Jaime Hess Crossfit Northwest Tucson female Rx 2 72
Nicole Miller CrossFit Scottsdale female Rx 4 72
michelle plunkett Crossfit Scottsdale female Rx 3 68
Klubo Flingai CrossFit Scottsdale female Rx 4 63
Elizabeth Zapata Crossfit Scottsdale female Rx 3 58
Shellie Sallas CrossFit Full Strength female Rx 2 48
Erin Wellendorf CrossFit Scottsdale female Rx 3 48
Jorge Aragon SicFit male Rx 7 132
Kawika Henderson CrossFit Surprise male Rx 7 125
Gavin Trella Free range crossfit male Rx 7 86
Luke Kayyem CrossFit Scottsdale male Rx 7 83
Gabe Swaba male Rx 7 82
Jeff Rifkin CrossFit Scottsdale male Rx 7 81
Christopher Bourke Crossfit North West Tucson male Rx 3 80
Chris Cannon Crossfit Scottsdale male Rx 6 78
Dustin Anderson Crossfit Scottsdale male Rx 5 77
Adam Shaloo CrossFit Full Strength male Rx 5 73
Nick Stavlund CrossFit Chaparral male Rx 2 70
Steve Cederstrom CrossFit Scottsdale male Rx 6 67
Michael Mitschele Fit City Cross Fit male Rx 2 66
Sean Nugent Crossfit Scottsdale male Rx 2 61
Josh Wagner CrossFit Scottsdale male Rx 6 60
Thomas Hoogenboom Crfossfit Scottsdale male Rx 4 55
Daniel Grant Crossfit Northwest Tucson male Rx 5 55
Joseph Atkielski Crossfit Scottsdale male Rx 6 52
Patrick Manning CrossFit Chaparral male Rx 5 51
Nick Echeverria CrossFit North West Tucson male Rx 3 44
Kalen Rickard male Rx 6 44
Oscar Tellez Crossfit Northwest Tucson male Rx 6 44
Dustyn Owsley Unaffiliated male Rx 1 34
Mark Sanger Crossfit Full Strength male Rx 6 17
CJ James CrossFit Scottsdale female Scaled 1 65
Emily Miller female Scaled 1 56
Renee Fregy CrossFit Northwest Tucson female Scaled 1 42
Steph Hammerman female Scaled 1
David Nguyen CrossFit Scottsdale male Scaled 1 72

Put in Work

 

Programming for Saturday, April 6, 2013

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!

HardWork

WARM UP
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

 

Friday Night Lights 2013 – Heat Assignments

First Name Last Name Age CrossFit Affiliate Gender Division Heat
Renee Fregy 25 CrossFit Northwest Tucson female Scaled 1
Erin Wellendorf CrossFit Scottsdale female Rx 1
Deric Andre 40 CrossFit Scottsdale male Masters 1
Jason Flory 41 crossfit Scottsdale male Masters 1
Mike McLinn 45 Crossfit Scottsdale male Masters 1
Dustyn Owsley 19 Unaffiliated male Scaled 1
Nick Echeverria 39 CrossFit North West Tucson male Scaled 1
David Nguyen 36 CrossFit Scottsdale male Scaled 1
Stefannie DeLaMora 34 CrossFit Scottsdale female Rx 2
Angela Henderson CrossFit Surprise female Rx 2
Audra Arlain Crossfit Calgary female Rx 2
Shellie Sallas 36 CrossFit Full Strength female Rx 2
Jaime Hess 0 Crossfit Northwest Tucson female Rx 2
Michael Mitschele 26 Fit City Cross Fit male Rx 2
Nick Stavlund 28 CrossFit Chaparral male Rx 2
Sean Nugent 31 Crossfit Scottsdale male Rx 2
michelle plunkett 35 Crossfit Scottsdale female Rx 3
Caitlin Gilpatrick 22 Lake Havasu Crossfit female Rx 3
Tanil Reed Urban WarFit female Rx 3
Steph Hammerman female Rx 3
Christopher Bourke 39 Crossfit North West Tucson male Rx 3
Eric Weightman 36 Forever Strong male Rx 3
Joseph Atkielski 32 Crossfit Scottsdale male Rx 3
Nicole Miller CrossFit Scottsdale female Rx 4
Klubo Flingai 32 CrossFit Scottsdale female Rx 4
Rebekah Flake female Rx 4
jessica grimm 36 Urban WarFit female Rx 4
Gayle Shaloo CrossFit Full Strength female Rx 4
Joshua Heck 24 Individual male Rx 4
Nathan Atchison 32 Crossfit Scottsdale male Rx 4
Thomas Hoogenboom 18 Crfossfit Scottsdale male Rx 4
Patrick Manning 36 CrossFit Chaparral male Rx 5
Adam Shaloo CrossFit Full Strength male Rx 5
Loren Howard 29 Team SwollFit male Rx 5
Daniel Grant 22 Crossfit Northwest Tucson male Rx 5
Mark Verhamme 37 CrossFit Scottsdale male Rx 5
Ryan Moody male Rx 5
Mark Lutz CrossFit Scottsdale male Rx 5
Dustin Anderson 28 Crossfit Scottsdale male Rx 5
Oscar Tellez 22 Crossfit Northwest Tucson male Rx 6
Mark Sanger 31 Crossfit Full Strength male Rx 6
Chris Cannon 33 Crossfit Scottsdale male Rx 6
Kalen Rickard 27 male Rx 6
Zach Robertson 25 Crossfit Scottsdale male Rx 6
Josh Wagner 33 CrossFit Scottsdale male Rx 6
Abenadi Richards 30 CrossFit Mesa male Rx 6
Jay Kempton 28 CrossFit  San Tan male Rx 6
Troy Gersema 29 Crossfit Scottsdale male Rx 7
Jorge Aragon 18 SicFit male Rx 7
Kawika Henderson CrossFit Surprise male Rx 7
Jeff Rifkin 26 CrossFit Scottsdale male Rx 7
Ron McClendon 32 CrossFit Scottsdale male Rx 7
Luke Kayyem CrossFit Scottsdale male Rx 7
Gavin Trella 25 Free range crossfit male Rx 7
Gabe Swaba male Rx 7

Expand Your Explosive Energy

 

Programming for Friday, April 5, 2013

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.

STRENGTH
Snatch Progression
Split Jerk

CONDITIONING
FITNESS & SPORT
5 Rounds w/ Ascending Weight if Possible
A1. 1 Jerk + 2 Overhead Squats
A.2 30 Unbroken Double Unders or 90 Singles
LIFE
3×10 Behind Neck Push Press +  Overhead Squat PVC
Rest 2 Minutes
Run or Row 4×400
Rest 1:1

Open Workout 13.5

CrossFitOpenProveYourFitness

Programming for Thursday, April 4, 2013

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. 

A Practice in Practicing

PracticeMakesPerfect

Programming for Wednesday, April 3, 2013

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.

WARM UP
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

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