The intense hero WOD’s programmed this week and the resulting soreness I know we are all feeling serves as a perfect backdrop for bringing up every CrossFitter’s favorite tenant, flexibility.   The CrossFit Journal Article by Roger Harrell, Stretching and Flexibility, points out that flexibility does not come with strength training but that in fact strength training without stretching can lead to a dramatic reduction in flexibility.  Taken to the extreme (aka CrossFit hero WODs) lack of flexibility can actually result in the loss of high-performance function (think overhead squats).  So basically intense training without proper stretching as a counter balance will lead to a deterioration in performance.

So what do you as a CrossFitter need to do?…Commit to stretching daily if not multiple times daily.  Even a couple of daily but short 10-15 minute stretching sessions will lead to increased gains in flexibility and ultimately gains in performance.  As a CrossFitter you need to stretch everything but additional attention should be paid to the shoulders, core and hips.  Our CrossFit Scottsdale Yoga classes are designed to pay special attention to the areas and will give you ideas for stretches that you can easily incorporate into a daily routine.   Classes are offered Wednesdays at 6pm and Fridays at 4:30pm conveniently before the new strength class.   So come flex your muscles as often as you can.

Coach Katie

Guess who's more flexible...

• 
• 
• 
• 

1 comment

1. Coach BK
   Good thing that pic is not any closer... I am straining just to get my hands that close together. See ...

If this was you during the CrossFit Total on last week no need to worry help is on the way. That help of course is our new 5:30 pm class on Fridays.

HERE IS WHAT YOU NEED TO KNOW:

-  workouts will be focused on the foundational strength exercises of back squat, deadlift, and shoulder press

- students should come to class with an established 1 rep max in all 3 exercises (if you missed the CrossFit Total last week, use your private skill session to find these 1 rep maxs with a coach)

- we will teach technique and work on all Olympic lifts

- a Level I white band is required to get into class (for those of you who do not have your white band, there is a Level I test on Friday June 18th at 6 pm)

• 
• 
• 
• 

Be the first to comment!

• 
• 
• 
• 

Be the first to comment!

So you cut out your favorite Kettle One Lemon Drops for 6x weeks or you switched from Frappachinos to Americanos. Whatever it was it worked. Your leaner, meaner and more aware of the crap you put in your body. Now what? No… not the pizza, wings and cold stone you had Saturday night to celebrate the end of your prison sentence. But how do you move forward? I for one decide how extreme I want to live my “Paleo” or “Practically Paleo” lifestyle. I only eat grass fed beef  (when I cook) I eliminated all dairy (except for ice cream 1x week) and I try to eat meat, vegetables, little fruit, nuts and healthy fats (olive oil, avocados) at every meal. I know that I can maintain this sane lifestyle every day. I also know that when needed (60x days out from competition) I can HTFU and get extreme for MAX results. *Never in my life have I been stronger, leaner and faster than I am today because of CrossFit and Paleo. I have also learned what battles I choose to fight (no dressing on salads ever and only water at retaurants) leaves me to decide if I want dried mango and cashews for dessert.

What works for you? Your family, business, pocket book and lifestyle will all be different. Just remember everything in moderation… including moderation. It’s o.k to fall off your routine and have cookies and milk. Just don’t let cookies and milk become your routine. As I left Costco today after a grocery store tour with a neighborhood CrossFit family. I realized just how many opportunities we have to eat junk and that it’s readily available everywhere. At the entrance they were selling sodas, juice (contains zero juice) and sugarade AKA Gatorade. At the start of every isle they handed out samples of pasta, cake, bread and cheese. Then they try to trick you and have cool shiny boxes that say low- fat and sugar free. Ha… Do they think we are all fools? Yes they do! Not anymore. We have just released 50x CrossFitters into the world with the knowledge and mental strength of a 6x week Paleo competition. Prove these food and drug companies wrong and eat good whole foods daily. Stay healthy, fit and happy into your sixties. Feel better, sleep better, perform better (everywhere) and Look better naked.

Coach L.K

“It does a body good”

• 
• 
• 
• 

2 comments

1. Nicki
   Well put! Thanks for this Luke and for the 411 of PF Changs today in class lol :)

In today’s fitness industry you can go online register for a certification pay $199, pass an open book test online and call yourself a certified personal trainer and get a respectable job that pays well at a local “Globo Gym”. As a member of that globo gym you could sign up for a membership and get sold a package of personal training that can cost as low as $50 an hour and as much as $95 an hour most of  these packages are usually sold in 10x and 20x sessions ranging from $500-$950 a month.

This new-bee personal trainer could be the 1st person that takes you on a tour of your new gym. Show you a few machines, bicep curls and crunches. Put you on the elliptical at an easy setting that you wont forget the next time you have an appointment with him/her. This model of fitness is why you’re still overweight, sick or unhealthy.

Ya… your trainer is HOT, most are… but how much longer are you going to be able to afford him/her before you finally give up and say to yourself.
                                                                                          
  “I know how to use these machines and can set the elliptical on my own”

At CrossFit Scottsdale we take pride and ownership of our continued education. All Coaches must have a CrossFit Level I certification and have passed the new written test that will allow CrossFit to be a Globally accredited certification. Coaches B.K, Najla, and Katie all passed the new test. Skip and Erin also passed and will be the 1st of our students enrolled in the Instructor Training program that we will unveil to the greater student body early next week.

This past weekend we had the honor of hosting a Level I certification at CrossFit Scottsdale. We hosted 7x Coaches from the H.Q. training staff including the 2008 “Fittest man on earth” and winner of the 2008 CrossFit Games Jason Khalipa and this year’s winner of the Mountain Regional  Matt Chan pictured below with Coach Luke Kayyem.

“It was amazing just to be able to Hang with with 2 of the top CrossFitter’s in the world” 

At CrossFit Scottsdale we also believe in Coaching specialties. Olympic lifting, Kettle Bells, Gymnastics, Endurance and Mobility are a few that we have. Coach Tiffany was in Ramona, California at Brand X learning the CrossFit Kids programming and how to scale for all athletes. She will be tackling the “Future of Fitness” and leading the charge with our CrossFit Kids program.  50% of America’s children born after 2004 get Type II Diabetes. THIS IS OUR MEDICARE PEOPLE GET YOUR KIDS OFF THE SUGAR AND PLAYSTATION AND GET THEM IN TO SEE US AT  CROSSFIT SCOTTSDALE.

• 
• 
• 
• 

Be the first to comment!

Dear,
CrossFit Scottsdale. I would like to thank each and everyone of you for your part in this past weekends Regional Games at U.C Irvine. It was without a doubt the most successful showing of our “School of Elite Fitness”. It’s all about progression… 2 years ago I was a Newbie, last year you guys were Newbies and now… 3x Regional Qualifiers, a competitive Team and countless fans who all individually told me that they want to compete next year and we have the sport of fitness and all of you are on the team.

B.K, Sarge and Erica you showed us all just how fit Scottsdale is and that you all have no fear. Competing against the world’s best athletes in the games most difficult region. Flipping the #250 tire over 75x meters twice and carrying an 8″ log on your back displayed CrossFit’s mantra of  “move large loads quickly”. Muscle ups, sprints and power cleans displayed all three elements of CrossFit. Olympic lifting, gymnastics and conditioning. Sunday’s triplet and Monday’s wod at CFS of 1000x meter row, 30x OH Squats #135 and 1200x meter row gave even the most seasoned vets a tough time. Sarge finished 2nd in his heat behind our friend Chris Lalanne.

The Affilaite Cup Team including myself Coach, Matt, B.G, Eileen, Ilana and Mel were loud and proud in orange. The 1st wod consisting of shuttle runs, D.B Thrusters and ring dips surprised everyone and the called reps shook us up. We bounced back  blasting past our competition in the relay 900x coming in 27th pl and the tire flip log carry had the girls saying “that was easy” and giving us a  29th place score. Finishing 46th/83 overall.

Coach Najla and Katie led the crew… cheering our athletes on at every station and giving us the inspiration to dig deeper. The beautiful Jill, Don, Jaz, Carolina, Kaufman, J.Zerb, Ashley, Michelle  (+baby) and Katies mom and dad screamed and shouted to GO GO GO. We were 20+ deep and it showed. Everyone commented on how well our Team uniforms were. Black on black AKA murdered out and how much fun we were having. You will soon see why in the Murphy Fran chronicles.

I would also like to thank all of the Internet fans who watched us from CFS and at home via the web cast. You can check out all the highlights from the live feed at the CrossFit Games. Training for 2011 starts now.

Respectfully
Coach Luke Kayyem

• 
• 
• 
• 

2 comments

1. Roger
   -- Watching the webcast, I witnessed grit and determination in each of our participants. I saw hope. ...

The 2010 Southwest Regionals will be taking place this weekend at UC Irvine in Irvine, CA. For those of you who are not familiar with the CrossFit Games, THIS IS OUR OLYMPICS!!! The Southwest Region (Hawaii, California, & Arizona) is believed by many to be the most skilled and most competitive region in the world. We’d love to have a big support crew in CA to cheer on EP, Sarge, BK and our Affiliate Cup Team. Tickets for spectators are $50 – that gets you tickets for 2 people for both days. Register as a spectator HERE.

We could not be prouder of our 3 Regional Qualifiers.

NAME: Erica Picard
Nickname: “E”, “E.P.” “Eazy E”

Age: 27
Weight: 135

Born: Foster, Rhode Island
Occupation: haridresser/coach
Started CrossFit: Aug. 2008

Why do you CrossFit? I love the community and competition. Even after a year and a half i still see progress and results using the  Crossfit method. Hot boys with their shirts off…need i say more?

Favorite WOD: Every WOD BK programs
Favorite Lift: deadlift
Least Favorite WOD: Kelly
Least Favorite Lift: front squat or snatch

Fran: 5:54
Helen: 10:55
Karen: 6:36
Filthy Fifty: 26:31
500m Row: 1:47
Baseline: 4:21

Deadlift: 230
Press: 85
Back Squat:175
Front Squat : 165
Clean & Jerk:130

NAME: Jeff Brennan
Nickname: “SARGE”

Age:  31
Weight: 190#

Born: Port Jefferson, Long Island New York
Occupation: Police Officer
Started CrossFit: 10/2009

Why do you CrossFit?  Because I’m a masochist.

Favorite WOD: FRAN
Favorite Lift: Back Squat
Least Favorite WOD: F.G.B.
Least Favorite Lift: SNATCH

Fran: 2:33
Christine: 9:53
500m Row: 1:28
ANNIE: 6:02
Mcghee- 26 rounds

Deadlift: 365#
Back Squat: 365#
Clean & Jerk: 245 clean, 225 jerk
Max Pull ups: (in the 30’s…)

NAME: Brian Kunitzer
Nickname: BK
 
Age: 30
Weight: 180
 
Born: Saginaw, MI
Occupation: Professional Athlete
Started CrossFit: June 2009

Why do you CrossFit? I do it for the kids.
 
Favorite WOD: Murph
Favorite Lift: Back Squat
Least Favorite WOD: Eva
Least Favorite Lift: Bench Press
 
Fran: 3:00
Angie: 16:43
Linda: 162
FGB: 359
100 Burpees: 5:29
 
Deadlift: 355
Press: 145
Back Squat: 295
Snatch: 165
Clean & Jerk: 225
Max Pull ups: 25

• 
• 
• 
• 

1 comment

1. Brian Ferris
   Thanks to all the great folks at Crossfit Scottsdale for hosting Nick and I this weekend. We were in town ...

The Southwest Regional, which goes down May 8-9th in Irvine, CA, is going to be an epic competition. There were over 550 men competing in the four Sectionals (Northern California, SoCal, San Diego/AZ, and Hawaii) leading into this event, on top of the prequalified athletes from the 09 Games. Now, only the top 64 are set to compete next weekend.

On the women’s side, 230 women competed in the four Sectionals, and we have 53 competing next weekend. In the Affiliate Cup competition, 70 teams are competing. Only four men, four women, and eight teams will advance to the Home Depot Center in July.

The Southwest is the hardest place in the world to qualify for the CrossFit Games. If you are anywhere near Orange County, CA on May 8-9, you should come by to witness the battles first hand.

If you aren’t, we have great news. We are going to do a live webcast of the entire event starting approximately 8am on Saturday and ending around 4pm on Sunday. We’ll have four cameras covering all aspects of the competition, with  announcers Marty Cej from in Toronto, Justin Judkins from CrossFit Radio, and Miranda Oldroyd from CrossFit 801. Jason Khalipa will also make an appearance as guest announcer from time to time. CrossFit Games

• 
• 
• 
• 

Be the first to comment!

The beginning of every class this week will involve a gymnastics movement.

• 
• 
• 
• 

1 comment

1. Don
   Here is his 2009 video. It's even more freaking amazing! http://www.youtube.com/watch?v=PnKPk5Zpo_M