Get Fit Programs

Competing in FITness as a SPORT

Southwest Regionals- WOD 4- #205 Snatch Ladder.mov

SICFIT: Friday Night Lights Presented by CrossFit Scottsdale 12.1.mov

CrossFit Scottsdale Plans For the Open

CrossFit Games Open – Friday Night Lights: Week 3

Friday Night Lights: 2011 CrossFit Games Qualifiers

Luke Kayyem of CrossFit Scottsdale "Courage Games" 4th place

The CrossFit Games are the ultimate test of fitness. It’s a grueling multi-day competition in which the world’s fittest athletes compete in a variety of workouts. What are the workouts? Each year they change, and the details of them are not announced until a couple days before the event. This means that all year long, the athletes are training for a competition whose format is almost completely a mystery.

The Industrial Athlete Championship Series

Good luck to all of our SICFIT Athletes competing this weekend at the Industrial Athlete Championship Series in Mesa.
Nathan, Kalen, Mike, Riff and Coach Luke.

IACS Event 2 at East Valley CrossFit February 9, 2013

WOD 1
8:00 to complete the following:
1000m Row
1RM Ground to Overhead
(The row must be completed first)

This WOD will produce two separate scores:
1. 1000m Row Time
2. 1RM Ground to Overhead

WOD 2
3:00 AMRAP
(start with 200m run)
Ascending Ladder by 1’s:
Deadlift: RX 225/155, Masters and Scaled Men and Women 185/115
Over the Bar Burpee

~1:00 Transition~

2:00 AMRAP
Ascending Ladder by 1’s:
Hang Power Clean: RX 95/65, Masters and Scaled Men and Women 75/55
Thrusters: RX 95/65, Masters and Scaled Men and Women 75/55

~1:00 Transition~

2:00 Farmers Walk: RX 270/170 (135/85 each hand), Masters and Scaled Men and Women 230/150 (115/75 each hand)

~1:00 Transition~

2:00 Over the Box Jumps
1:00 Tennis Ball Throw on Target

This WOD will produce five separate scores:
1. Deadlift + Burpee Reps
2. Thruster + Hang Clean Reps
3. Distance walked
4. Total Burpees
5. Total Balls on Target

The Industrial Athlete Championship Series is designed to test your heart, strength, endurance and overall mental toughness – it is NOT a hyper-technical CrossFit only event!  We welcome all athletes who want to test themselves against the unknown.  We will provide events with challenges you have never prepared for.  There is no perfect way to train for this as you won’t know what the competition involves until at least 4 days prior to the event.  For more information on the rules and the event itself, please visit the About Us and Event pages.

This is your chance to veer outside of your comfort zone and in the process, help bring some comfort to a little girl who needs our help. Please take the time to watch Savannah’s Story and understand the money raised during this event will go directly to the purchase of a service dog for her and her family.  A little sweat and discomfort – all for a good cause.

Thank you,

At 16 months old, Savannah was diagnosed with Juvenile (type 1) Diabetes. On diagnosis, Savannah’s blood sugar was 1319! Just to let you know how grave her situation was, blood sugars over 800 are enough to take the life of a grown man. BUT, Savannah is our miracle child; she is a survivor. Over the last year, Savannah has tolerated 200 shots and 3000 finger pricks. In the eight years since her diagnosis Savannah has endured over 23,000 finger pricks and 7,500 insulin injections. Savannah is an Angel and takes 99% of these shots without even shedding a tear! She is one tough cookie that continues to bless our family with her strength and resilience!

We are trying to get a service dog for Savannah to help alert us before Savannah’s blood sugars get dangerously low. It’s our goal to avoid the heart and kidney disease, blindness, amputation, and early death that is a reality for many people with juvenile diabetes.

Our family is deeply grateful to you for helping us reach our goal of raising $7,000 to cover the cost of a service dog.


Flexibility Rx Workshop Saturday!

Come attend the Flexibility Rx Workshop This

Saturday February 9th at 1:00pm at CrossFit Scottsdale!

In this class, we will be covering the 3 fundamental routines from the FRX Method- the Squat, The Press, and Recover. Attendees will also learn the ‘FLOW’ Method of stretching and the ‘PASS’ method of Assessment by Kevin Kula.

Sign up today by emailing info@CrossFitScottsdale.com or sign up at the gym!

Ways to Stay Motivated & Keep Moving

Let’s face it-we all want to be active, but getting out the door is easier said than done. Here are some tips for keeping your body moving and in the process keeping you healthy, happy and on track.

1. Make sure your exercise plan has a purpose (i.e., to run a 5k, participate in “Friday Night Lights”, Compete in The Reebok CrossFit Open, or hike an 8,000-foot peak). Once you have a detailed training plan to follow you’ll be much more likely to follow through with a regular routine, and your fitness will improve much more rapidly.

2. Talk to people! Telling friends, family and coworkers about your goal to follow through on a plan of action will hold you accountable to it. Without going overboard, mention your goal in conversation at least once a day to stay focused and keep your training on track.

3. Keep a training log. Whether you follow through with your complete workout that day or not, record your activity for the day as well as how you felt while doing it in your customized Success Journal. Record how much sleep you had the night before, how did you fuel? What you ate prior, etc. This is a great way to track outside factors that may be affecting your performance, and it will also help you to feel like you’ve really accomplished something that day

4. Make an early investment. If your goal involves something that requires an entry fee or registration, sign up early! Signing that check and choosing your T-shirt size is like signing a written agreement to follow through. When training gets tough you can tell yourself, “The check has cleared—there’s no backing out now!”

5. Find training partners. Having others to train and exercise with will not only help hold you accountable to your plan, it will make following the plan much more fun. Group trips to the coffee house or your favorite breakfast restaurant post-workout are a great motivator to get you up early on those Saturday mornings.

6. View this as YOUR time. Avoid looking at workouts as another item to check off the list, and instead view them as time that’s reserved just for you. Also, look at your active time as something that makes the rest of your day run more efficiently and that keeps you clear-headed.

7. Make an appointment with a Coach. Simply being active is only one part of the equation. By making healthy changes with regard to nutrition as well as fitness you’ll be more likely to adopt “whole” lifestyle changes that will lead to ultimate success. Participate in The Whole Life Challenge, be held accountable.

8. Involve the family. Family time is scarce to begin with, and when you add exercise into the mix it can sometimes be a limiting factor. Make a “date” with your spouse to go for a brisk walk once or twice a week, do a run or go hiking or swimming. One idea is to arrange a weekly Thursday night date night that begins with some type of sport (or Lab After Dark) and ends with dinner out. And, if you have kids, involve them in other ways. Nice long walks with your kids gives you quality time (i.e., time outside shuttling them to their practices and friends’ houses) to relate to each other, and bike rides around your neighborhood are fun for the whole family.

9. Commit to learning. Stay informed and motivated, at least twice a year buy a book that will teach you more about the scientific aspects of being healthy and fit. Knowing the “whys” behind what you’re doing will help you to make lasting changes that will enhance your health.

10. Reward yourself! While fitness is a huge reward in itself, there’s nothing wrong with giving yourself an added incentive for finishing that 10k, conquering a new mountain,  Setting a PR on your Clean & Jerk or finally learning to surf. Whether it’s indulging in your favorite treat or allowing yourself to buy that new pair of shoes you’ve been eyeing, little rewards work!
 

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!

 

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