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

Stretch to Win

Kevin Kula in Action

If you are already stretching in the gym, then why have you failed to notice significant changes
in flexibility as a result of stretching? Did you know that a functional stretching program will
directly enhance your CrossFit workouts– producing measurable results? Did you know that
aggressive stretching could actually make you less flexible?

Chris Frederick, author of, “Stretch to Win” will be at CrossFit
Scottsdale all day on Monday October 29th from 8:00am to 5:00pm.

We need stretching volunteers to practice our new squat and front rack
mobilization protocols.

You can sign-up for a complimentary 30 minute or 1-hour self-stretching instruction at the gym or by emailing Kevin directly at Kevin@readystatefitness.com

Warm Up

Core 4 Stretches

Strength
Abs of steel…10 min core grinder

Workout of the Day

3 rounds for time:
400 M Run
30 bar thrusters (45/35)
20 Wall balls (20/14)
10 Pull ups

Interval Training… Tabata “this”

 

Women of Scottsdale use the Concept 2 Rowers

Warm Up: 400 Meter Run

Workout of the Day:
Tabata “this” 8x sets
20 seconds of work followed by 10 seconds of rest
1 minute break in between exercises
Squat
Row
Pull up
Push up
Sit up
Score is lowest round in each exercise

Finisher:
Coaches Choice

“What is Tabata?”
Tabata is a form of high intensity interval training. It is a method that is much more beneficial than regular moderate intensity training.Tabata Training lasts 4 minutes and has 8 intervals in total lasting 20 seconds. Within those 20 seconds however, you are going all out. Make sure you use a weight where you can successfully go hard out for all 8 intervals.

 

Athlete of the Month!

 

Congratulations to Bryan Kerbel our CrossFit Scottsdale Athlete of the Month!

Bryan has been with us only a few short months but has made amazing progress. When he first came to class as a guest of Josh and Christina, he couldn’t quite get through the warm up much less the WOD.  Now he is soaring through workouts and achieving PR’s on an almost daily basis. In addition to that he’s lost over 20 pounds! Way to show the CrossFit Scottsdale “Show Up Dont Quit” attitude! We can’t wait to see the progress that you make in the next few months!

Free Class at CrossFit Scottsdale!

Come try CrossFit Scottsdale for the first time!

Saturday, October 27th at 11am CrossFit Scottsdale will be hosting a FREE class to anyone who is interested in trying CrossFit. This is a great opportunity to check out one of the most elite CrossFit gyms in the Valley, meet the coaches and get in a great workout to kick off your weekend right!

Whether you want to lose weight, tone up, or stay active, come see what our program is all about and how it can change your life!

To register: Call the gym (480) 922-3253 or email us at Info@CrossfitScottsdale.com

Olympic Lifting at CrossFit Scottsdale

It is Olympic Lifting week at CrossFit Scottsdale. Each class this will focus on the fundamentals, technique, and progress of the clean, jerk, and snatch. If you have been training at CrossFit Scottsdale for a few months you should have a pair of Chuck Taylor’s or similar flats that will help you maintain flat feet and help you drop under the bar. For those of you who have Oly shoes please lift on the platforms. Memorize, practice, and repeat the Burgener Warm Up and skill transfer exercises and do not go up in weight if your not confident or efficient at each lift.

Warm Up
400 Meter Run

Technique
Burgener Warm Up: Clean
1-3 dip….up
4-6 elbows high & outside
7-9 power clean
10-12 front squat
13-15 push press
16-18 push jerk
19-21 split jerk

1x w/ PVC
1x w/ weighted PVC
1x w/ barbell
 
Strength
Power clean 5,5,5,5,5

Workout of the Day
3 rounds of Chief:
3 min amrap 1 minute break
3x power cleans
6x push ups
9x air squats
x3 rounds 

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