Congratulations to “The New Breed” of CrossFit Scottsdale students who have showed the skills possible to complete the Level II test. Check out this video of the performance.
Level II Test
I. 2 Mile Run Men 50x Pull Ups Under 20-25 Minutes
II. 10x Clean & Jerks Body Weight-3/4 10x Overhead Squats 3/4-1/2 Body Weight
III. 50 Burpees Under 4 minutes
Please welcome the next level of our CrossFit Scottsdale students. Chris T and his son David our 1st Level I CrossFit kid. Ilana and Carolina. Bob and Ted. Chris Foli, Jeff Zuhl, “Sarge”. Jill and Kerri. Paul and his dad Rodger. The “shirtless” Brady, Barry, Mark and Sara “ROAR”. Thank you to all the Coaches tonight and fellow “White bandits” especially our judges who kept everyone to our schools standards on the Level I test: ”Some reps were called short, most were complete. Some were ugly some were sweet” Level testing is every 60 days. The next Level II test will be in February. Level I in April. Please congratulate these guys when you see them in class. They earned it.
Come one come all…if you are ready to move into the next stage of your training and want to wear the white band join us Wednesday evening 1/20 at 6pm for the L1 test…if you want to see what it’s all about, come and cheer your teammates on. Please be sure to bring your Success Journal so that a Coach can mark off what you pass/fail and your times.
To qualify, your baseline time must be under 5:15 (men) and 6:30 (women) at the intermediate level. You will only be allowed one attempt at each exercise.
There are 11 exercises, cross one off and choose any 10. Must pass 70%
1. Push Ups: 40M 40W (knees ok) consecutive
2. Sit Ups: 65 in 2 min
3. Squats: 80 in 2 min
4. Burpees: 20 in 1 min
5. Hand Stand Hold (70 sec)
6. Thrusters: X15 consecutive 75#M 55#W
7. Wall Balls: X15 consecutive 20# M 14# W
8. Push Press: X15 consecutive 75#M 55#W
9. Jump Rope: 500 in a row or 15 double unders
10. Box Jump: X20 at 20″ consecutive jumps
11. 400M Run: under 1:45M 1:55W
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.
There will be 3 parts to the Level 2 test. You must pass each part in order to move on. Participants must have completed and passed the Level 1 test “white band” to qualify for Level 2.
Part I
2 mile run + 50 pull-ups in under 20 min (men)
2 mile run + 25 pull-ups in under 25 min (women)
Part II
10 Clean & Jerks at body weight + 10 Over Head Squats at 3/4 body weight in under 10 min (men)
10 Clean & Jerks at 3/4 body weight +10 Over Head Squats at 1/2 body weight in under 12 min (women)
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.
Way cool everyone! Congratulations to all of you!