The new CrossFit Scottsdale gear is in. EAT SLEEP WOD in both mens black T’s and Women’s black tanks. Also back by popular demand is the CFS original and the ladies favorite Like my rack? Get your new gear before class or order your own at our online store, we ship anywhere in the world.
CrossFit Scottsdale was featured on today’s episode of Sonoran Living. Thank you to Myrna, Hallie, and Rhiannon for demonstrating to people everywhere that you don’t need equipment to get a great workout.
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
So while some of you are in Vegas, Havasu or just hanging by the pool enjoying the Memorial Day weekend I am cleaning out my closet for the CrossFit Scottsdale clothing exchange! I am so excited get rid of the multiple sizes of clothes that I have as I have kept them on hand “just in case”. That cycle of going up and down in sizes and weight has stopped and I am not going back.
I know that many of you are in the same situation. You hold onto clothes just in case and then it’s no big deal if you go up 10lbs because you’ve got another size in your closet. Clothes that you are comfortable in. CrossFit Scottsdale has changed me in more than size and shape. It has taught me to not settle for comfortable and always strive to be better at everything I do. So today is the day. Today I am making a statement by cleaning out my closet. I am never turning back. There will not be a “just in case”.
The end of the Paleo Challenge is the perfect time to pack up the clothes that don’t fit you and bring them into the gym. So many of you have made amazing transformations and a lot of you would appreciate not having to buy all new clothes. On Saturday June 12th at 11:30am you will have the opportunity to exchange clothes with your fellow CrossFit Scottsdale students. Whatever is leftover we will donate to charity. Make room in your closet, get some new clothes and donate to charity, what a way to spend a Saturday.
~Coach Tiffany
CONGRATULATIONS Tiffany, Carolina, and Katie on passing the Level II test. It was a great night filled with ups and downs. More than anything it was a reminder of why CrossFit Scottsdale is so special. Thank you Jaz, Roger, Matt, and Hallie for judging and supporting the athletes taking the test. Paul and Ted, your performance tonight will inspire other students to take risks and push themselves to their limits without fear of failure. Your orange bands are waiting.
Warm up:
2 min max effort single unders
rest 1 minute
2 min max effort double unders
Skill:
Thruster
Girl WOD: Jackie
1000m row
50 thrusters (45/45#)
30 pull-ups
Who doesn’t want to look better naked… Helen is one of the classic CrossFit workouts that will help you achieve this goal. Three girls in 3 days… are you tired yet?
Warm Up:
Jump Rope
Skill:
KB Swing
Girl WOD: Helen
3 Rounds for time:
400m Run
21 KB Swing (55/35#)
12 Pull-ups
It’s great to do a Girl (or any benchmark WOD) that you have never done before. We did Annie on Monday and today it’s Elizabeth’s turn. We have not done this one in class so there are 6 Leader Board spots up for grabs. Go get her!
Warm Up:
Jump rope
Skill:
Burgener Clean Warm Up
Girl WOD: Elizabeth
21-15-9
Squat Cleans (135#/85#)
Ring Dips
Happy Birthday Richard!
Thanks to all the CrossFit Scottsdale Ladies who made our first Ladies Night a huge success on Friday!
For those of you who missed it here are some highlights:
Awesome, homemade Paleo food!
The "I'm addicted to CrossFit Scottsdale" meeting
The night turned into a getting to know you and your CrossFit Scottsdale/Leaderboard addiction meeting. Next on the agenda…Superpowers!
And the Drumel makes an appearance!
The CrossFit Scottsdale Ladies
One thing is for certain, the ladies of CrossFit Scottsdale are all strong, beautiful and a whole lot of fun!!! I can’t wait for next time!
~Coach Tiffany
Due to popular demand and many requests we have made some scheduling modifications for March. Please see below and make your class scheduling adjustments acordingly.
CrossFit Scottsdale will now offer 2 CrossFit Scottsdale Yoga classes a week.
Wednesday at 6pm and Friday at 4:30pm (new time)
The Tuesday/Thursday Women’s Only class will now be held at 9:30am (instead of 9am). This will allow for those with kids to be able to drop the kidos off at school before coming in to get their WOD on.
…and starting in April we will be adding a CrossFit Kids class on Saturday’s at 11am.
CrossFit Scottsdale will be having its 2nd Annual Here's to the Hereos WOD event on Saturday September 11th in honor of our Heroes from 9/11. Come train for FREE alongside soldiers from Luke Air Force base, National Guard, Scottsdale police and Fire fighters. Classes will be at 8am, 9am, 10am and 12pm. Be sure to RSVP now as space is limited!
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. Plus tips and tricks to make eating optimally a lot easier.
Come network with your fellow CrossFit Scottsdale students and learn their professions and see how we can all help each other with business. September CrossFit Scottsdale Connections Luncheon will be hosted by Perry Chrisler of Concierge Communications. The meeting will take place at National Headquarters of Hosted VIP provider Telesphere 9237 E. Via De Ventura, Suite 250, Scottsdale, AZ 85258. If you are interested in joining, please rsvp to Ashley; ashley@crossfitscottsdale.com
Students that want to test for the orange band must have already passed the L1 white band test.
How do you feel about running? Do you love running and want to keep getting better and faster? Do you hate running and find it frustrating? In either case, the only way to improve is to KEEP RUNNING. Nobody gets better at anything by NOT doing it. Every great athlete at one point was the new guy, learning, fumbling and failing just like the rest of us. People who have achieved "mastery" don't ever stop the work, though. They exercise their "show up, don't quit" attitude over and over. A great way to make the "work" interesting is to put some "skin in the game" and to do it with a group of like-minded people. Which leads me to...the CrossFit Scottsdale 5K Challenge. Are you in?? Cost is $25.00 per participant. Sign up by emailing infor@CrossFitScottsdale.com or signing up at the gym.
Parents- bring your kids and watch our fitness demos, Kids-play fitness games and do a workout Exercise your mind too as Mad Science will be doing fun fitness and nutrition related science activites and demos. Keep your kids as healthy as they can be with ChiroKids. North Scottsdale Family Chiropractic and Dr. Tuzzolino will be doing backpack checks and scans to ensure your child’s safety and health. Think outside the Lunch Box with fun/easy healthy snacks and ideas. CrossFit Scottsdale Kids gives the next generations a foundation in health and fitness that lasts a lifetime. We are a program that empowers kids to be the best versions of themselves, challenging them in new and different ways and relating to them on topics of their own diet and exercise. CrossFit Scottsdale Kids Builds: Confidence, Focus, Strength, Manners, Discipline, Fitness,Goal Setting,Teamwork, Leadership Skills, Sportsmanship and Better Grades Come see what it’s all about! RSVP to Tiffany at Tiffany@CrossFitScottdale.com
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. Plus tips and tricks to make eating optimally a lot easier.
Come network with your fellow CrossFit Scottsdale students and learn their professions and see how we can all help each other with business. October CrossFit Scottsdale Connections Luncheon will be hosted by The Tousley Team. The meeting will take place at Toll Brothers brand new model homes in Wingate Ranch located at 18570 N. Thompson Peak Parkway, Scottsdale, AZ 85255. If you are interested in joining, please rsvp to Ashley; ashley@crossfitscottsdale.com
How do you feel about running? Do you love running and want to keep getting better and faster? Do you hate running and find it frustrating? In either case, the only way to improve is to KEEP RUNNING. Nobody gets better at anything by NOT doing it. Every great athlete at one point was the new guy, learning, fumbling and failing just like the rest of us. People who have achieved "mastery" don't ever stop the work, though. They exercise their "show up, don't quit" attitude over and over. A great way to make the "work" interesting is to put some "skin in the game" and to do it with a group of like-minded people.
Great job girls! You looked fantastic!