Monday Fitness at CrossFit Scottsdale

Warm
Dynamic Stretching
400m Run
10x Push Up, Sit Up, Air Squat x3
400m Run

Strength
Behind the neck Push Press
+
Kettle Bell Rows single arm

WOD (Workout of the Day)
10min AMRAP
20 Kettle Bell swings
20 Hand release push ups
40 Double Unders

Nutrition Tips For The Holidays

By now cookies, treats and snacks are gathering at the office and at home…

So how are you going to avoid gaining those extra pounds during the Holidays

and resist temptation to eat them all? Here are some tips on how to deal with food

and nutrition from our CrossFit Scottsdale Holiday Guide to help you survive

through the Holidays.

New Year, New You!

2013 is right around the corner, and it is that time of the year to set some resolutions

for yourself, your health, and your fitness. Come join CrossFit Scottsdale

by starting the year and your resolutions off right on New Years Day!

Also, save the date for Coach Troy’s New Year Goal Seminar

on Monday, January 7th at 6pm to help put those resolutions

and goals in writing and prepare to accomplish them this year!

December 7, 2012 Guest Days Part II

Warm
400m Indian Run
20 Med Ball Sit Ups
20 Med Ball Slams
20 Hand Release Push Ups

Skill
The Handstand
On the bench, on the wall and free standing practice

WOD – Workout of the Day
“Cindy”
5 Pull Ups
10 Push Ups
15 Squats
20min AMRAP (As Many Rounds as Possible)

New Saturday Class- Beginning in January!

You asked, and we listened!

Starting in January the all new FlexibilityRx class will be available for all students.

Flexibility and full range of motion are extremely important for your performance

and safety, so this class will help with your flexibility, allowing for more depth

and safe movements, and ultimately more PR’s!

Details on the class are below!

Athlete of the Month Dale Bracco

This month the team has nominated a fairly new athlete to the list of athlete(s) of the Month. I would like to congratulate Dale Bracco for understanding how important health and fitness are and for
“Showing up and Not Quitting”

 


I am working hard for a number of reasons. I will be 45 next year and I’m starting to see friends pass away, get sick or just start falling apart. I want to try and hold those types of things off as long as possible. Another reason would a quote from one of my sports hero’s. Steve Prefontaine once said “to give anything less than your best is to sacrifice the gift”. If you and the other coaches are willing to work with me, I’ll give you the best I got. I grew up in Chicago and moved to Arizona in 1996. I currently work for MSC Industrial Supply. I supply all types of businesses with their industrial needs I’ve been in industrial distribution for 23 years. Since I started CrossFit Scottsdale, my new favorite food is bacon wrapped sweet potatoes.

December 5th 2012

A1
Three sets of:
Bulgarian Split Squats use kettle bells x 6-8 reps @ 30X0
Rest 45 seconds
A2
Turkish Get-Ups x 3-4 reps each side
(move slowly, be deliberate in each stage of the movement)
Rest 45 seconds

B1
For time:
10 Wall Ball Shots
10 Pull-Ups
9 Wall Ball Shots
9 Pull-Ups

1 Wall Ball Shot
1 Pull-Up
(advanced athletes should perform chest-to-bar pull-ups)

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