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.
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
At the beginning of many yoga classes students are asked to set an intention for their practice for that day. The intention can be anything from staying focused on what is occurring on one’s mat instead of worrying about all the things going on off the mat out in the world. It could be trying to use that day’s practice to work towards a greater degree of linking movement with breath. Or an intention can be as simple as to try to smile throughout the entirety of the practice despite the challenge of the poses. This act of setting an intention is what many believe separates yoga from pure exercise.
CrossFit also utilizes intentions to separate itself from traditional exercise. Every WOD has its own intention whether it be a chipper for time, a Tabbatta for reps, or lift for max weight. In CrossFit as in yoga we are always working to achieve beyond just physical results. You have an outlet in which to strive for something more while being held accountable. Our CrossFit Scottsdale community provides an amazing opportunity for supportive accountability. I encourage you all to share your goals and intentions both physical and personal with your fellow Scottsdale CrossFitters and coaches. You will find a unique support network no matter what the goal may be. It could be to survive Army bootcamp, to do your first unassisted pull-up, to open your own business, to lose weight, to be a more patient parent or to run a marathon. At CrossFit Scottsdale you receive so much more than just the push to achieve physical results.
When I began coaching the CrossFit Scottsdale yoga class my intent was to share my passion for yoga with the CrossFit Scottsdale community in the hope that I could contribute to building more well rounded athletes. I am very excited about adding a second weekly CrossFit Scottsdale yoga class Wednesday nights at 6pm. I am thrilled by the opportunity to take my intention further. I am excited to reach new students and take other students to a new level. This class is open to new students and all levels. Thank you CrossFit Scottsdale for supporting my intention. See you tonight in class. Coach Katie
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.
As you can tell from my previous blogs I cannot speak enough about the beneficial role yoga can play in CrossFit WODs. To that end I thought is might be helpful to my fellow CrossFitters to introduce a new yoga pose every couple of weeks that is fairly easy to do on one’s own and has dramatic benefits. To kick off this series I have decided to cover two poses that go hand and hand and that we utilize at CrossFit Scottsdale. That being Upward Facing and Downward Facing Dog.
Upward Facing Dog or Urdhva (upward) Mukha (face) Svanasana (dog pose) in Sanskrit is designed to stretch the chest shoulders and abdomen while strengthening the spine, arms and wrists. CrossFitters with back injuries or who are currently pregnant should use caution with this pose. There are other poses and modifications that can be used instead….just ask.
To perform upward facing dog lay on your stomach and place palms firmly on the ground just above your hip bones. Legs should be extended directly behind you with your knees and toes on the floor. On an inhale gently straighten your arms lifting your chest off the ground. Your pelvis and legs may come off the ground slightly as elbows fully lock out. Palms should be spread wide and the inner part of your elbows should be rotating forwards. Shoulders should be pressing down away from the ears. Buttocks should be firm but not flexed.
Downward Facing Dog or Adho (downward) Mukha (face) Svanasana (dog pose) in Sanskrit stretches the shoulders, hamstrings, calves, arches and hands while strengthening the arms and legs. To move into this pose start on your hands and knees with your hands slightly in front of your shoulders and knees under your hips. Tuck your toes under and begin to straighten your arms and legs on an exhale. Your heels should press towards the floor while your hips and tailbone press up towards the ceiling. Fingers should be spread wide on the floor with the pressure mainly in the knuckle of each your forefinger. Inner arms should be lifting from the wrists towards the shoulders and your shoulder blades should be firm and drawn towards your tailbone.
Both of these poses are great to utilize before or after any CrossFit WOD and they are fairly simple to perform. Please don’t ever hesitate to ask me in any class if you need help with these poses or if you would just like me to check or adjust your form. More poses will be coming in future blogs but nothing is as good a just jumping into your first CrossFit Scottsdale yoga class. I hope to see you soon!
Coach Katie
I have been asked by several CrossFit Scottsdale students what the differnces are among the various styles of yoga. Yoga is a centries old Eastern born philosophy that was originally designed to help practitioners achieve spiritual enlightment by bringing balance to the body and clarity to mind. Like a Scottsdale cougar yoga has received several cosmetic adjustments over the centuries which has resulted in numerous yoga options that strive to meet the divergent needs yoga students. The Yoga Journal article Not All Yoga is Created Equal does a good job of explaining most of the major types of yoga and the differnces between them. Here is the link if you are interested. http://www.yogajournal.com/basics/165 Sumits yoga which is native to the Phoenix/Scottsdale area is not mentioned in the article but is a yoga practice done in a heated room that combines Bikram, Ashtanga, and Vinyasa.
CrossFit Scottsdale Yoga is based primarily in hatha yoga which focuses on different yoga poses combined with breathwork. But like CrossFit, CrossFit Scottsdale yoga has no problem borrowing from any type of yoga practice that will lead to greater overall physical balance and ultimately better CrossFit athletes. The class is designed to round out your workout regimine for the week. If the week’s WOD’s placed heavy emphasis on shoulders then CFS Yoga will include several shoulder openers. The squat position and hips in general are foundational in CrossFit so naturally all classes are designed to open the hips and increase flexibility. CrossFit Scottsdale Yoga is another take on yoga designed specifically to meet the needs of CrossFit students.
The salutation Namaste is probably one of the most commercialized aspects of yoga. Like so many things in our culture, the more it is used the less time people take to fully understand and appreciate the meaning. The fact that it was the title of a Beastie Boys track probably doesn’t help too much either.
Namaste in Sanskrit literally translates to “I bow to you.” It can be spoken or understood in the gesture of placing the hands in prayer at the heart chakra and bowing. “Namaste allows two individuals to come together energetically to a place of connection and timelessness, free from the bonds of ego-connection” (Aadil Palkhivala, Yoga Journal). Namaste is utilized at the end of most yoga practices including CrossFit Scottsdale Yoga to recognize the physical energy that has been created and shared in that hour.
I believe it is this shared energy that draws so many to CrossFit and CrossFit Scottsdale specifically. Take a second to really observe any class or stop by any challenge and you can just feel it. The shared physical activity is just the obvious visible part. There is also an energy during class and competitions that you can’t describe but can feel resonating within. If you are not sure what I’m talking about you weren’t at the Hoper Challenge this past Saturday. The Hopper Challenge finals on February 27th will surely have that same energy so plan on attending and competing.
To all of my fellow CrossFitters I bow to you and thank you for sharing your beautiful energy with me. Namaste.
Coach Katie
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 Of the Day
10 minute (AMRAP) As Many Rounds As Possible
20 wall balls
10 toes to bar
While there are many over laps between CrossFit and yoga, one of the most obvious involves inversions (ex: handstands and headstands) and arm balances. In my own yoga practiced prior to CrossFit these “flying” poses were a source of frustration. They were always the most fun to watch others do but I just could not seem to get them myself. It has only been since I began CrossFitting in conjunction with my yoga practice that I have been able to begin to master these poses.
In class I watch fellow students struggle with similar CrossFit gymnastics moves. The CrossFit Journal Article entitled The Russian Gymnastics Warm-up summed it up best.
“Most beginners, (especially ladies) desperately lack the ability to perform pull-ups and dips, while more advanced guys aspire to perform dead-hang muscle-ups, levers, free-standing handstands push-ups and planks.” The article goes on to describe a warm-up that was designed specifically to help athletes develop the body weight competency, flexibility and strength required to perform more advanced gymnastics skills.
One of the movements in the warm-up is the tri-pod. The tri-pod is the first step in yoga required to work towards headstands. With this as inspiration and with my strong desire to make gymnastics movements not only fun to watch but fun to do, Friday’s CrossFit Scottsdale Yoga class will begin to incorporate headstands. CrossFit Scottsdale yoga students will begin to take flight and hopefully see the results and benefits in their gymnastics movements.
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.
Good thing that pic is not any closer... I am straining just to get my hands that close together. See ...