I would like to congratulate the following students for making the 2010 CrossFit Scottsdale “Gamers” team. In 2 weeks these competitors will be in San Diego, CA for the Southwest CrossFit sectionals. We are taking more students than any other school in the state and we would love for you guys to come and cheer us on. The event is two days March 27 and 28. The top 3 male and female athletes will make up our Affiliate Cup Team.
The most beautiful day of the year today and what a better way to enjoy it than with friends and teamates that “Go to WAR” together in class. The game was played at Scottsdale Stadium where the San Francisco Giants played the hometown Arizona Diamondbacks. The game sold out and there was not an empty seat in the house. Thanks to everyone who came out and ROCKED the CrossFit Scottsdale gear. Here are a few pix from today’s game. Spring Training. Thanks to Mike “6″ for hooking up the Team at his bar in downtown Tempe at Whip Lounge. For those of you who went to battle this morning with “Nancy” here are some more photos.
As a CrossFit athlete and coach, performance is important to me. While we cannot control the WODs that Coach Luke posts, we can control how prepared we are mentally and physically for the challenge in front of us. A big part of this preparation is rest and recovery. I have noticed recently that an increased work load both at work and at the gym have led to less sleep over the past few weeks, something I’m sure many of you can relate to.
I found a great article that discusses the importance of sleep and provides a few strategies for improved (sleep) performance. The author quotes 2 studies that that suggest that inadequate sleep has a negative impact on cognitive functioning, mood, and reaction time and the residual effects of chronic sleep loss are not made-up with a good night of “extra” sleep. The author then provides the following suggestions:
1) Allow for pre-sleep readiness.
2) Be consistent with your sleep patterns.
3) Clear your mind.
Yoga at its essence is a moving meditation designed to help a practitioner use their breath to become fully present in the moment. That sounds awesome but what the heck does that really mean? For me it’s a constant struggle to really understand and live this concept as I am sure it is for most drawn to the fast paced, competitive and constantly changing nature of CrossFit. In my life, being fully present is the struggle to observe, accept and appreciate where I am without any judgment.
In CrossFit it is my reminder that every WOD is a new moment and chance to leave everything else at the gym door and give all I have today in this moment while accepting where I am physically and mentally for those 10-25 minutes. The chance to compare time or reps will be there always be there. Injury, soreness and fatigue will be there. Without a doubt a new WOD will be there tomorrow. But during this WOD today and in this yoga practice today I can just work on being fully present. Coach K.K
CrossFit Scottsdale Yoga (WOD) Workout Ofthe Day
10 minute (AMRAP)As Many Rounds As Possible
20 wall balls
10 toes to bar
Team Awesomeness: Logged 56 miles after class in the month of January. Sara and Erin AKA Roar and Harkey tore up the pavement and sealed the victory for the 3 days/3 nights stay in Kaanapali, Maui. “Roar” also stamped her mark in the streets earning the Co- athlete of the month for January. Sara is a CrossFit Scottsdale Ambassador, she is always early and always stays late to work on skills and can double under with the big boys. Take a few minutes to get to know her and she will be a lifelong friend. ”Thank you for your Hard’nup attitude, I love it” Coach
Calling my fellow CrossFitters, joining CrossFit is one of the best decisions you have ever made, the second will be to come out on Saturday 1/30 and let me share with you how to rocket into Fat Loss Success. I will be hosting a Free Fat Loss Workshop at 11:30am.
If you have 5, 15, or 20 pounds you just can’t get rid of no matter how hard you try, this is for you. I will give you my Body Balance Diet 21 day Fat Loss Grocery List, meal ideas and more. This is the perfect food and exercise marriage, it works, plain and simple. I’m also going to mix you up the best Protein Shake you have ever tasted!
Join us for the WOD at 10am and stay for some fun. Bring a note pad and pen. Check out my web site and blog
“So I have to share this with you. I went to CrossFit St. Louis today with my friend and afterwards, I kept thinking how much I like our CrossFit better, including the way you run the classes. I was telling my friend that I was considering moving back to St. louis but I really love my CrossFit Scottsdale and don’t think I can leave it. At that point, she did tell me I need to get some serious psychological help. But really, you guys are doing such an awesome job at welcoming people, helping us to collaborate, learning team work, and really pushing us to our max potential. I have gone to 3 different CrossFit affiliates now and have to say you guys seriously have the best ran school of “Elite Fitness.” I’m not just saying that either, I really believe it! I keep telling my friends in St. Louis that they have to come to my CrossFit class! It’s way better. LOL Okay, I’m a psycho, I know. but I wanted to share my opinion with you.”
It’s exactly a year ago this week I discovered Coach Luke & CrossFit Scottsdale. What a reason to celebrate 2009 and set some even greater goals for 2010, I’m sure many of you feel the same way! Over the last year I have been with you enjoying one of many WOD’s, challenges, and events thanks for being such a great community. This year I also completed my CrossFit Level 1 Certification and along with Coach Tiffany my CrossFit Nutrition Certification.
Many of you may not know that I am a Diet Coach, I have helped many people get to their desired body weight and sustain it without going on any kind of radical eating program or crash diet. With the New Year just ahead I would love to have any of you that are looking for a Balanced Eating program to be a part of my team. Check out www.thebodybalancediet.com to learn more and become one of my fans. Much like CrossFit Scottsdale we have a community of people winning together, we do weekly live conference calls where I will give you the knowledge to understand what getting to your ideal body weight looks and feels like. I have partnered with Coach Luke and promote CrossFit exclusively to my clients who are all across North America.
I have put together a special package for you. My clients typically choose one of my 2 options to join for a sign up fee and then an ongoing monthly commitment but for anyone from CrossFit that joins us, there is simply a one time fee of $199 with no ongoing fees. That provides you access to everything in our members area for an entire year.
So if you have 10, 20, 30 or more lbs you want to lose and keep off and have said 2010 is the year for you to be your personal best, let’s help you do that together. Below is a video of me on Fox 10 giving tips on how to overcome a diet plateau.
Congratulations…
Brian K, Katie K, Angie, Doug and Skip for sucessfully completing the Level I H.Q CrossFit certification. These 5 student have learned the ability to perform the 9 basic movements. They are also leaders in class so please feel free to ask them to check your depth on your front squats.
Humility is an interesting feeling. Humility generally comes when you are at the top of your game, when you strut gets longer, your shoulders get taller, and your head gets bigger…then you fall.
Get Comfortable at being Uncomfortable…
In Crossfit you don’t ever know what your WOD is going to be. In life you don’t always know what your day is going to bring. You MUST be well rounded to be fully prepared; you must become good across varied times and with different exercises. (Crossfit says train at High Intensity across broad times and modal domains.)
The end of that sentence above is…because that is the only way you will continue to improve. CrossFit is about constantly varying functional movements. If you are strong and comfortable with clean and jerks your going to want to do that exercise all the time because you know your good at it, and your Grace time is probably going to be pretty stellar. How much are you going to get from that? When you train what your good or harder with what you good at you improve less overall than when you train what your bad at. Work what your bad at, less comfortable with, and get better as a whole crossfitter; as a person in life. Are you comfortable?
Humility knocked me on my ass…
I was humbled by my good friend Brian Kunitzer. BK took the Level II test last night and was focused, practiced, prepared and encouraging all the while. There is absolutely no way Brian could have passed this test three months ago…he couldn’t do pull-ups and he certainly couldn’t do 50 of them in 4 minutes after a 14 minute two mile run. You can watch him working his ass off in every class he participates in, and it showed. He couldn’t do pull-ups, so he trained to get better at them, all the while improving in every aspect of his workouts.
I was humbled by Matt Blanton who not long ago broke his foot and still came to the Level II, rowed 3200 meters, did all 50 pull-ups, completed the overhead squats and clean and jerks and when he knew he wouldn’t pass, did all 50 burpees side by side with BK. Congrats Matt, hell of an effort and great example.
I was humbled by the test, I was humbled by overhead squats and clean and jerks, and I my overconfidence was humbled by my failure. The day I failed Level II was when I stopped trying to make myself better each and every day and it showed at game time.
The next challenge…
When an athlete becomes complacent in what they are doing they will most surely lose. When a person becomes complacent in life they will most surely fail. Be satisfied with what you have accomplished and celebrate your achievement. Then work to better you performance and yourself everyday. That is MY December Crossfit Scottsdale challenge, and I challenge YOU to join.
Congratulations to Brian Kunitzer, the only Level II student. I am truly proud of you and your Level II achievement last night and I am thankful for your friendship. I continue to learn from you each day and hopefully for many years to come.
Anytime you come to class, wear an alumni shirt, jersey, hat,etc. With your high school, college, fraternity, sorority, of favorite sports team logo on it.
Food as Fuel
03/13/2010 - 11:30 AM
new students....or those that just want to brush up and get back on track with their eating habits. Learn what to eat, when to eat and how to do it for optimum results. We will be reviewing the ins and outs of the zone and paleo diet.
March Madness: "Be our Guest!" GUEST DAYS
03/16/2010 - 12:00 AM
"Guest Days" is a great opportunity for you to invite your friends, family, and co-workers to come try out a class at CrossFit Scottsdale. Show them what you've been up to and what is kicking your ass into shape. Please email us at info@CrossFitScottsdale.com to let us know who you are bringing and what class they are coming to.
The Body Balance Diet by MyrnaLynn Free Weight Loss Workshop 11:30am
03/20/2010 - 11:30 AM
Come and get some free diet and weight loss tips from expert dieter and CrossFiter MyrnaLynn
March Madness: "Breakfast, lunch, and Dinner the CrossFit Scottsdale way"
03/23/2010 - 12:00 AM
Come to CrossFit ready to work out and eat! Sunfare, Jamba Juice and Baja Fresh will be providing healthy snacks to all athletes participating in the WOD's for those 2 days. Sunfare is a personalized, zone friendly home delivery program that makes eating healthy meals easy.
San Diego/Arizona CrossFit Games Sectional Qualifier
03/27/2010 - 12:00 AM
Come and cheer our athletes on at the San Diego/Arizona CrossFit Games Sectional qualifier. See a coach for details.
Regional Seeds: 20 men, 20 women
For up to date details and information on the sectionals becaome a fan:
March Madness: "Let the Pampering Begin!"
03/29/2010 - 12:00 AM
After a long month of madness, it seems fitting to end with massages and some serious stretching. We will have 2 masseuses on hand to work out all the kinks, as well as leti from Active Stretching to loosen you up. There will be a sign up sheet at the gym where you can pick your day and time. Spaces are limited, so sign up today.
Marketing and Outreach Seminar: This seminar is open to ALL affiliates.
04/09/2010 - 12:00 AM
You’ve become a great coach. Now you deserve to have a business that reflects your abilities and passions. CFLA: The BIZ introduces a Marketing and Outreach Seminar that will provide you with more qualified leads in a shorter period of time. The topics aren’t “just something you’re born with” they are skills that need to be learned, practiced and honed. Seminar topics include: Marketing, Branding, Social Media & Publicity. Marketing and Social Media (Featured Presenter: Najla Kayyem from CrossFit Scottsdale/Kayyem Marketing)
Publicity (Featured Presenter: Elissa Buchter CFLA’s PR Specialist)
Guerrilla Marketing (Featured Presenters: Andy Petranek & John Burch form CFLA)
To register (or for more information), call Jennifer at 310.260.9550 jennifer@crossfitla.com
Pat's Run
04/17/2010 - 06:30 AM
Join team CrossFit Scottsdale in the 6th Annual Pat’s Run
Saturday, April 17th, 2010
4.2 mile Run/Walk Start 7am. CrossFit Scottsdale will lead a group stretch/warm up prior to the race.
Join over 20,000 runners and walkers as they come together at Sun Devil Stadium to celebrate the life and legacy of former ASU and Arizona Cardinals football star and Army Ranger, Pat Tillman. Register Today.
Angie- why do you look so mean? lol