Free Nutrition Seminar!

So you’ve starting CrossFit, or maybe you are still thinking about it…but did you know that your workout is only a portion of what you need to achieve that healthy lifestyle? What we fuel our body with is so important when it comes to making our workouts actually work for us. Do you feel lost when it comes to knowing what you really need to put on your plate and in your body to reach your health and fitness goals?

Come to CrossFit Scottsdale on Thursday, January 17th at 7:30pm and learn the in’s and out’s of healthy eating.

Come learn more about the Paleo Lifestyle and what you should be eating to help fuel results. You will be provided with ideas for quick and easy recipes, snacks, grocery shopping and eating out and on the go, so bring your success journal and get ready to learn!

Sign up at the gym today or RSVP by emailing Info@CrossFitScottsdale.com

 

Winter Challenge: Kettle Bell Swing Technique

 

We have one week down in the four week Winter Challenge at CrossFit Scottsdale! Have you been practicing? One major way to improve your WOD times is to work on the technique of each movement.  With more efficient technique you will be less fatigued as you go on to the other movements.

Maybe the most important thing about the kettle bell swing is the movement of your hips. Avoid squatting when at the bottom of the swing. The movement should be more hip dominant: hinge at the hips as the weight comes down and pop them open to make the weight come up. Keep your back flat and core tight through the whole movement. Take some time to watch the video below and work on your technique. Sometimes it is difficult to feel what you are doing wrong so schedule some time with a coach or grab a friend and have them video your movement. That way you can see what you are doing and make some corrections.

Three weeks to go…Keep up the hard work and training!

 

Should I workout today? YES

 

Warm – Down Dog – Up Dog – Push Up 1, 2, 3, 4…10

800 m Team Med Ball Run

Strength – Shoulder Press => Push Press => Push Jerk => Split Jerk (3 reps of each; 4 rounds)

Work – 4:00 min to run 400 m then complete in the remaining time:

Round 1: max rep Pull Ups

Round 2: max rep Kettle Bell Swings (35#/55#)

Round 3: max rep Med Ball Sit Ups (20#/14#)

Rest 1 minute between rounds.

 

“Adapt or DIE” The life of Stephanie Hammerman

CrossFit Scottsdale put your hands together for adaptive athlete Steph Hammerman. Who dropped by to train with Coach Luke Kayyem last week
and also joined us for the 12 days of Christmas. She has started writing a blog on www.SICFIT.com called “Adapt or die” follow her as she chases her
dream of competing in fitness competitions all over the world.

Today’s entire class will be completed with one arm behind your back. You may alternate as needed

A1 strict press DB or KB 5,4,3,2,1
A2 jumping pull up 11x
A3 run 300 meters (backwards)
5x rounds

5 min rest
B1 50 burpees for time: 1 hand behind your back

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