Food as Fuel

Food as Fuel

09/13/2012 7:30 PM

Come join us for our monthly Food as Fuel class, to help get the results you want from your nutrition and working routines!

What you put in your body affects how you feel, look and perform.  By educating yourself on the right fuel for your body you can optimize both your health and performance.  Foods as fuel classes cover the concepts and benefits of Paleo and Zone nutrition. Specifically, what kinds of foods are most beneficial, what foods are we specifically designed to eat, and what will help us lean out and consistently crush WODs.  This class gives you the basics and the practical application of these tools.  You will be provided with ideas for quick and easy recipes, snacks, grocery shopping and eating out and on the go.

RSVP today at the gym or by emailing info@CrossFitScottsdale.com

Guest Days at CrossFit Scottsdale


Whose life can you change? Introduce the power of CrossFit to your friends and family during Guest Days! September 18th, 19th and 20th we will be having Guest Days at CrossFit Scottsdale. Whether it is a friend, a spouse or significant other, a neighbor, a co-worker, or an enemy that you just want to torture for an hour, bring them in and let them experience CrossFit first hand. We have found that people who work out with friends have more focus, are more competitive, more consistent and have more fun with their workout. So go ahead and introduce the gift of good health to someone you know. All classes during guests days are open for friends to come!

Honoring the Heroes of 9/11 at CrossFit Scottsdale

Come join CrossFit Scottsdale on September 11, 2012 to remember and honor the heroes of 9/11. Participate in a complimentary workout alongside men and women in uniform, and receive a FREE 9/11 t-shirt (while supplies last).

Workout times are 6am, 7am, 5pm and 6pm. SPACES ARE LIMITED!!!!

Reserve your spot today! Call 480.922.3253 or email info@CrossFitScottsdale.com.

Level 1 Test at CrossFit Scottsdale

Congrats to our newest Level 1 athletes at CrossFit Scottsdale, Day and Dan!!

Day has been an inspiration at CrossFit Scottsdale and has been transforming her body doing a 6 week “Mommy Make Over” that included CrossFit classes, personal training and regular body fat scans! Her results have been outstanding and she proved it by successfully completing her level 1 test with the help of her awesome hubby by her side!

Dan is a Ssgt in the United States Air Force and is currently serving at Luke Air Force Base. He has been dedicated to his training here at CrossFit Scottsdale and came in to take his level 1 test before he had to drive all the way back to base to start work. Truly dedicated to his fitness and to his country!

The level 1 test is a test of our fitness. It shows us our strengths and our weakness, but our weaknesses should only be looked at as the next goal to conquer and never as something that defeats us.

To everyone who came out, keep up the amazing work! You have already come such a long way and as coaches, we are so excited to see where this will take you!

-Coach Hallie

In loving memory…

In honor of CrossFit Scottsdale student Jay Middgah (1940-2012). You will be greatly missed but not forgotten, your spirit and inspiration will last a lifetime. This workout is for you Jay!

Jay “BULL” Middagh
800m plate run 45/35
50 plate burpee
50 walking OH Lunges
50 plate thrusters
50 walking OH Lunges
50 plate Burpees
800 M run with plate

Scales:
Intermediate (25/10)
400 M Run
25 plate burpees
25 walking OH Lunges
25 plate thrusters
25 walking OH Lunges
25 plate Burpees
400 M run with plate

Beginner- no plate
400 M Run
15 burpees
15 walking Lunges
15 air squats
15 walking Lunges
15 Burpees
400 M run

Level I Test

Thursday, September 6th at 7pm

So you have been CrossFitting for a while now, you show up to class, you don’t quit, but you are ready to take your fitness skills to the next level. Well this week, you have your chance! Come test your fitness and challenge yourself in a whole new way! The Level I test is the next step for our CrossFit Scottsdale students, to help understand where you are at in your fitness, and to help earn your spot in the more advanced Level I classes. Whether this this your first attempt or many tries later, come out and see how far you can go in the Level test. You may just walk out of here with a Level I White Band!

The Level 1 Test will be held this Thursday, September 6th at 7pm, come determined and bring your cheer squad!

The Gentle Warrior

It has been an honor and privilege to Coach Jay for the past two years. His constant smile has always brought cheer to each and every event, challenge and class he attended. Our thoughts and our prayers are with his family and Ohana’ during this time. We will be canceling class this Wednesday at noon so that we can attend his service as a community and pay respects to such a respectful man. If you would like to carpool please be at CFS at 0900 Wednesday morning.

Lt Col Jay W. Middagh USAFRet, 71, of Scottsdale, AZ, passed away on Aug 28, 2012. Jay “Bull”, was a loving husband, father and grandfather. He was a loyal friend whose laughter and smile touched everyone’s heart. Jay put his heart and soul into everything he did and made those around him better. He was a man strong in his convictions with a true patriot heart. He is survived by his wife, Holly of 31 years, daughter Samantha Arana (Michael), son Josh (Christina), 1 granddaughter and 2 grandsons. Jay was born in Nebraska, later moved to Illinois where he graduated from St. Charles High School. He went into AFROTC in college at Drake University and then pilot training at Laughlin AFB. Jay also received his MBA from Sul Ross State University. The Middagh family came to Arizona when he was hired by America West Airlines. Jay’s service record as a pilot included; 1 tour in Vietnam, Charleston AFB, Travis AFB, Laughlin AFB, Illinois Air National Guard, Peoria, IL, and AF Reserves with Luke AFB. Jay’s list of friends grew from his involvement with the Maricopa County Sheriff’s posse, US Marshal’s posse, Kaimikahu Hale o Hula Halau, his teaching of Hawaiian language and Crossfit of Scottsdale. All of our lives have been blessed because Jay was a part of it. We have lost an incredible husband, father, grandfather and friend too soon. Visitation will be held Tues Sept 4, 2012 from 5-8pm at Messenger Pinnacle Peak Mortuary. Funeral service on Wed Sept 5, 2012 at 10:30 am, burial to follow at National Cemetery of Arizona. Memorial reception to follow burial at Messenger Pinnacle Peak Mortuary.

Wednesday Sept 5th 10:30am service
Messenger Mortuary and Funeral Home
8555 E Pinnacle Peak Rd
Scottsdale, Az 8505512:30pm burial at National Memorial Cemetery
National Memorial Cemetery
23029 North Cave Creek Road
Phoenix, Arizona 85024

Reception immediately following burial back at Messenger Mortuary and Funeral Home. Please send donations to Cystic Fibrosis Foundation in Lieu of flowers. There is also a fund set up in Jay’s name through the University of Hawaii. More information to follow on donations for UH. In lieu of flowers the family requests donations be made on behalf of Jay to the Cystic Fibrosis Foundation or the UH Manoa School of Hawaiian Knowledge Hawaiian Language Enrichment Fund at the University of Hawaii Foundation, P.O. Box 11270, Honolulu, HI 96828-0270.

All classes on Thursday 9/6
6am, 7am 9:30am, noon 4:30pm, 5:30pm, 6:00pm, 6:30pm

Jay “BULL” Middagh
800m plate run 45/35
50 plate burpee
50 walking OH Lunges
50 plate thrusters
50 walking OH Lunges
50 plate Burpees
800 M run with plateScale:

 Intermediate (25/10)
400 M Run
25 plate burpees
25 walking OH Lunges
25 plate thrusters
25 walking OH Lunges
25 plate Burpees

 
400 M run with plate Beginner- no plate
400 M Run
15 burpees
15 walking Lunges
15 air squats
15 walking Lunges
15 Burpees
400 M run

The New CrossFit Scottsdale Level II students (Orange band)

The Level II Test at CrossFit Scottsdale is designed to push the most seasoned athlete and Cross Fitter with each separate piece showcasing different parts of real fitness and highlight any holes or gaps in our training program. This month was our largest group to date with 12 athletes attempting the test and 8  passing it providing a 66% passing rate and slightly lower than the Level I. With a majority of our athletes training for 8-12 months before attempting it a few came in fresh off the press and have passed for the 1st time within months. Tonight the room was full of energy and the intensity was higher than normal. With a group of all men one lady stood out… Jill owner of  Health Ease and newest female competitor thought she was “taking class” and ended up passing. Congratulations to her and all of our inspiring students, as always thank you to all of our volunteers and judges. Next week Sep 6th @ 7pm we will be testing all Level I students. “SHOW UP, DON’T QUIT”

Part 1
2 Mile Run & 50 pull ups in under 20 Min – MEN
2 Mile Run & 25 Pull Ups in under 25 Min – Women

Part 2
10 Body Weight Clean & Jerks and 10 3/4 Body Weight Overhead Squats in under 10 Min – MEN
10 3/4 Body Weight Clean & Jerks and 10 1/2 Body Weight Overhead Squats in under 12 Min – WOMEN

Part 3
50 Burpees in under 4 Min – MEN & WOMEN

 


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Reebok Nano 2.0 and OLY Shoes Have Arrived at CrossFit Scottsdale

If you follow us on Facebook or if you came into CrossFit Scottsdale yesterday, you probably noticed all the brightly colored Reebok shoes stacked in piles by our WOD Shop. After a long wait, the shoes finally arrived!! The Reebok Nanos and OLY shoes have been flying off the shelves over at Reebok, so it is really exciting for us to house these incredibly popular shoes in our gym!

So how does this whole shoe program work? Not too differently than any other shoe store. Come in, check them out, try them on and walk out with some new kicks!

Don’t see your size or your favorite color? Have no fear, we can order exactly what you are looking for. Just visit the Reebok kiosk at the check in station (or email Hallie at Hallie@CrossFitScottsdale.com) and fill out an order card, specifying your color and size options. It’s that simple!

These are going FAST so come in TODAY to get yours!

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