MOvember 6th 2012

A1
front squat 21×2
beginner 3x 10-12 + 5 perfect push ups after each set
intermediate 4x 8-10
advanced 4x 5-8

B1
sit ups 3x 30 seconds work (15)
B2
plank hold 3x 30 seconds work (30)

C1
kb swing unbroken 4xsets (20)
beginner 12-15 #35/15
intermediate 10-12 #55/35
advanced 8-10 #75/55

D2
burpees (AFAP) as fast as possible (EVOM) every minute on the minute 5 total minutes
beginner 5
intermediate 8
advanced 12

CrossFit Scottsdale Holiday Picnic and Potluck!

CrossFit Scottsdale would like to invite you to join us for our Holiday Picnic and Potluck this Saturday, November 10th at 11am at Northsight Park.  Bring your favorite dish, bring your family, bring your friends, you can even bring your dogs, and let’s play some games, and have some fun!

Be sure to sign up at the gym or email info@sicfitscottsdale.com, what goodies do you plan to bring?

Food as Fuel: Learn The Paleo Lifestyle

Next Thursday, November 8th at 7:30pm, CrossFit Scottsdale will host a FREE seminar to our students teaching the fundamentals of nutrition and a healthy diet. Not a CrossFit Scottsdale Member, but interested in learning more? NO Problem! The cost is only $20, and you will leave with so many great tips, details, and a game plan for your nutrition.

Bring your Success Journal to the class and we will create goals, document strategies, and learn the basics of both the Paleo and The Zone diet plans.

We will teach the importance of the food that is fuel to our bodies, drinking the right beverages, getting enough sleep and taking the correct supplements to enhance your new healthy lifestyle as part of the CrossFit Scottsdale community.

CrossFit Scottsdale will help you pinpoint your individual strategy for success by scheduling grocery store tours, Body Metrix body fat scans, and individual nutrition consultations.  In addition, we will sample healthy snacks and share recipes!

RSVP Today to change your eating habits to become stronger, faster, and healthier!

Info@CrossFitScottsdale.com

Speed, Strength and Flexibility

Danny Nichols Games 2012

 

Olympic Lifting Seminar with Coach Danny Nichols 
Saturday, November 3rd from 1-3pm

Olympic Weightlifting 2012 National qualifier and World record holder in the thruster Danny Nichols, will be coaching a 2 hour seminar that is for all skill levels from the beginner to advanced CrossFit athlete at CrossFit Scottsdale. The goal is teach the fundamentals of the snatch and clean and jerk and how to apply them to crossfit. Whether you’re interested in Olympic weightlifting, improving your technique, getting stronger or becoming a better CrossFiter then this seminar is for you.
Olympic weightlifting will improve:
– Speed
– Strength
– Coordination
– Flexibility
– Posture
Come learn from the best as you perfect your movements! Whether you are just starting out at CrossFit Scottsdale, or you are a seasoned athlete, this is a Not To Miss Seminar! Sign up at the gym today or email info@sicfitscottsdale.com

 

Warm Up -
40 Burpees

Workout of the Day -

Bench Press 20,20,20,10,10,8,6,4,3 Rest 60 sec between sets; and then,

Help us celebrate Deric Andre’s 40th Birthday

Skill/Strength
Thruster , work up to a heavy single

“BOOMER”
40x clean and jerks + 40 thrusters #135/105

 

A Successful and Safe Halloween

CrossFit Kids Halloween 2012
Awesome Costumes!!

 

 

 

 

 

 

 

 

 

 

Do not miss Parents Night Out 11/9/2012 6:30pm SPACE IS LIMITED, RESERVE TODAY!

Need a date night, an evening to yourself or start your Holiday Shopping early?

Let CrossFit Scottsdale Kids watch your little ones while you enjoy YOU!

Ages 3-12 (must be potty trained)
$30 for first child, $20 for each additional child
Please bring a packed dinner.
One healthy snack will be provided.

Movie, obstacle course, games, bounce house, arts and crafts and a CrossFit Kids Workout!

To register please go to http://tinyurl.com/8svjt9p
or call us at 480.922.3253, and visit www.CrossFitScottsdale.com for more info

Warm Up -
400 run 21,15,9 push up/air squat

Strong
Threesets of:
Back Squat x3 reps @ 30X1 Rest 60 seconds Burpee x5 As Fast As Possible in between sets

Work Out of the Day -
Five rounds for time of:
40 Double-Unders
30 Box Jumps
20 KB Swings

Finisher –
Three sets of 8-10 Ab-Wheel Roll Outs use 25# plates

Halloween Workout in Costume!

Wear Your Costume Kids and Adults if you dare~

Bring Your Halloween Candy to CrossFit Scottsdale
Instead of candy, CrossFit Scottsdale suggests giving
trick-or-treaters alternatives such as stickers, toys, bubbles,
individual packs of Playdough, crayons and coloring books and snacks
such as Paleo Nogii Bars, Larabars and Trailmix. CrossFit Scottsdale
is trying to help local families break the norm and keep healthy this
Halloween. We will pay $1 per pound of Halloween Candy kids bring into
the gym from now through Saturday, November 3rd. Turn in your candy
for cash: 14885 N. 83rd Place, #102 in North Scottsdale. Call for more
info (480) 922-3253.

Happy Halloween!!

Warm Up:

Three rounds:
10 Air Squats
10 PVC Thrusters
10 Sit ups

Workout of the Day:

Four sets of:
Push Press x 2-4 reps Rest 60 seconds Plank Hold x 90 seconds
Rest 60 seconds;
and then,
Five sets against a 60 second running clock of:
10 Push-ups reps Max rep Barbell Thrusters
Rest 60 seconds between rounds.
Score is max number of thrusters completed during the workout.

Finisher –

Max L-Sit Hold or plank hold

 

NIGHT OF HELL

NIGHT OF HELL…

“It was only one night but it felt like a lifetime”
Remember sleepovers at the Boys and Girls club? When you would stay up all night, play basketball and watch movies in the gymnasium. This was absolutely nothing like that. The name “HELL NIGHT” implying that we would be going through hell for one night was an understatement. After the check in and roll call was complete each athlete was given a Color, a number, a city and a name (all hall of fame basketball players) throughout the evening they were tested on anyone of these and if they chose wrong they would be given a penalty. I double checked the emergency contact list written on the dry erase board to surprisingly see my name and phone # for 4 different athletes. Looking back on it I probably should have had my own. We started with 12 total, 6 from CrossFit Scottsdale and 6 from CrossFit Preferred led by former NFL tight end Derek Price. My brother 11 year Air Force veteran Jade Mcleod flew in from Sacramento to lead the all-nighter and students Tony, Keith and Jason made the journey complete by giving encouragement and assisting with each separate exercise. Athletes included two 17 year old, four U.S contracted Cadettes, 1 women YAAAY Klubo!!!, 3 SEALFIT graduates and a couple CEO’s.

1800 General Physical Preparedness
1900 Get wet and run
2000 Hero workout “Dougherty” 30 clean and jerks + 1 mile run + 10 rope climbs + 1 mile run + 100 burpees
2100 Dinner and “why are you here”?
2200 Obstacle course 20 meter run + wall climb + sand bag run + sled push #225 20 meter + tire flip + sled drag #135 20 meter + sand bag run
2300 Log carry
2400 Hero workout “BULL” 800m plate run 50 plate burpee 50 walking OH Lunges 50 plate thrusters 50 walking OH Lunges 50 plate Burpees 800 M run with plate all with a #45 plate
0100 Change, pack, prepare
0200 Swim like a fish
0300 Run back to the gym 3 miles
0400 Clean the gym 0500 Stretch
0530 HELL NIGHT GRAND FINALLE
0600 Graduation

It is hard to tell this story from behind the scenes so I will let each athlete share their own personal experiences of the evening and post to comments below.

Honor Man- Jorge
“Bull” award of Courage and Commitment  Klubo

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