The Level 3 Test at CrossFit Scottsdale- “The Mental Game”
Adjectives to describe the test; Miserable, Long, Difficult, and the “Unknown.”
By: Jeff “Sarge” Brennan
I started at CrossFit Scottsdale in October of 2009 for the purpose of testing for the SWAT team and getting in better shape. In my line of work I don’t have the opportunity to stretch out before a foot pursuit followed by a fight (possibly for my life). Train hard, fight easy…
My strengths are: mental toughness, heart, and the desire to win. I don’t want to be second to anyone and I don’t give a shit if you have more training than me. There are plenty of people who have better genetics, and/ or Olympic technique…but when its “gut check” time I have the mindset to keep pushing and getting stronger. I thrive off of other competitors getting weaker during a WOD…it makes me stronger to see people break. The more I CrossFit the more I realize how much of a “mental game” it is.
Improvise, Adapt, and overcome.
Be prepared for anything and everything. The Level 3 test encompasses heavy weight and Olympic technique with little to no rest. With the Level 3 test you don’t have the opportunity to know what you are going to do next until you’re 98% done with that prescribed exercise.
So how do we look at this test and see whether or not an individual passed? Do we do it by a total number of reps, or mere “respectable” completion?
One thing that I completely agree on is keeping the test a secret until you have to absolutely come out and tell everyone because so many people have taken the test. The idea/ philosophy behind the Level 3 test is not being “prepared” or warmed up. There is no “WOD” management, just raw output. Challenge yourself as a human and see what you’re capable of
Congratulations Jeff “Sarge” Brennan on passing the CrossFit Scottsdale Level III Test
On Saturday evening we celebrated with our friends and family 2 years of CrossFit Scottsdale. It seems like just yesterday when we moved in to our current location, one year later we are stronger and more focused than ever. Thank you to Scottsdale Mayor Jim Lane, The North Scottsdale Chamber of Commerce, Calisto Bistro, Cruz Tequilla, lululemon athletica our students, friends, ambassadors, CrossFit Scottsdale Connections members, local business’ and community members that attended our Anniversary Party and Celebration. It was a fun time and a huge success. Through the raffle, we raised close to $300 for Arizona Baseball Charities (6 kids now have equipment to play Little League this season). We also took a few minutes to recognize our students and community. Here is a recap of the awards given:
CrossFit Scottsdale Team Awards (voted on by the student body): Best Attitude: Hallie Flood
Best Teammate: Dwight Peck
Best Dressed: Erica Picard
Best Undressed: Ted Sweeney
Best Burpee: Ilana Fisher
Best Pull-up: Melissa Einbinder
Most Burpee Penalty: Marguerite Robinson
Best Smile: Tia Wise
Best School Spirit: Bob Hisle
Best Form: Nick Rini
Most Intensity: Matt Blanton
Best Legs: Jill Haaser
Sweatiest: Paul Zetah
CrossFit Scottsdale Super Hero Awards (CrossFit Kids): Zachary Schawelson
Amanda Weber
Paxton Tatum
Laura Weiner
Rachel Weiner
Kanon Kayyem
Hanna Vange
Coaches Awards: Show Up Don’t Quit: Jeff Zuhl
Most Improved: Alison Nocks
Student of the Year 2010: Myrna Atha
Most Dedicated: Marc Lutz
Spirit of CrossFit Scottsdale: Don Wong
Most Determined: Dani Moudry
CrossFit Scottsdale Old School: Richard Shields
Students training at the gym for a year or longer. If you weren’t at the party, see a Coach next time you’re in.
Myrna Atha
Brett Bartlett
Stephanie Binch
Matt Blanton
Reed Connally
Skip Divelbiss
Liz Farnlof
Mike Gillis
Natalie Gillis
Bill Gold
Tom Gorman
Brian Gubernick
Bob Hisle
Katie Hunt
Kristen Johnson
Shannon Johnson
Jon Kaufman
Reem Kidess
Raj Kukunoor
Tracey Latham
Marc Lutz
Dani Moudry
Betsy Nagy
Alison Nocks
Erica Picard
Tom Rietz
Marguerite Robinson
Zachary Schawelson
Richard Shields
Chris Tousley
Devra Tousley
David Tousley
Tina Vange
Mark Verhamme
Erin Wellendorf
Mike Wellendorf
Sean Whiteman
Tia Wise
Don Wong
Jeff Zuhl
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.
It is with great pleasure and excitement we announce our 1st CrossFit Specialty certification at CFS. Spend two full days with CrossFit Olympic Lifting Legend and Coach Mike Burgener, studying and practicing the Olympic lifts. The snatch and clean and jerk. Bring speed, power, coordination, agility, accuracy and balance to your strength training. This cert has only been available for Level I certified Coaches before now. Mike is a friend of Coach Luke’s and has family here in Scottsdale. There is only 15x spots left and the Coaching staff is taking 4x of those so register now at
CrossFit Olympic Lifting Certification
Schedule: November 6, Saturday: all day snatch instruction
0900: Introductions
0930: Snatch instruction
Burgener warm up
Snatch skill transfer exercises
Snatch from high hang
1200: Lunch
1300: Barbell snatch instruction
Snatch from mid thigh
Snatch from below knee
Snatch from floor
1600: Secure
November 7th, Sunday:
0900: Review
0930: Front squat instruction and practice
1000: Learning the clean and practice
1200: Lunch
1300: Learning the jerk:
Skill transfer exercises
Footwork
1400: Putting the clean and jerk together
1500: Workout:
1600: Secure
Mike Burgener, owner of Mike’s Gym (a CrossFit affiliate and USAW Regional Training Center), is a USAW Senior International Coach, former junior World team (1996-2004) and senior World team coach (2005), and strength and conditioning coach at Rancho Buena Vista High School in Vista, Calif.
Attention Gamers, Firebreathers and all other Rx students!
Can you handle 2 WODs in 1 hour?
How hard would you push yourself going head to head with your fellow CrossFit Scottsdale Firebreathers?
These are the questions you need to ask yourself to see if you are ready to compete in CrossFit Scottsdale’s Rx Challenge.
Its GAME TIME, CrossFit style!
So here is how it works. The challenge will take place from 8am-9am on Saturday August 14, 21 and 28. It is limited to 16 people all of which can do the majority of WODs RX, think Fran, Grace, Helen, etc. At 8am you will draw a name of who you will be competing against and we will draw 2 WODs out of the hopper. We will then run the two WODs simultaniously and you get to go head to head with your fellow firebreather in order to get the best time/score on that WOD. There will be a short break and then the heats will switch and you will get to do the other WOD as well. After each week the times/scores of the WODS will be ranked and scored just like the CrossFit Games. The better you do the lower your score is and the lowest score after all 3 weeks wins.
6 WODs, 3 weeks and bragging rights in the gym until the next RX Challenge! Oh and a trophy too!
Starting next week on Monday’s we will be adding a 6am All Levels Class
& Wednesday’s 5am Metabolic Conditioning class = We are running in every class
&
The CrossFit Kids class will move to 4-4:45 Monday & Wednesday. Saturday 11-11:45
Four weeks of chasing weaknesses paid off in a big way today as 47 athletes attacked the Chipper Challenge event with confidence and intensity. From the first 700m row to the last handstand push up, the strength and skill of our students was on display for all to see… and there were plenty of people watching. Friends, family, fellow students and even a few members of the Moon Valley swim team lined the outside of the course and filled the seats and benches. There was cheering, coaching, and even a little smack talking. In the end, 9 winners were crowned and one lucky coach finally meeting Pukie. Congratulations to our Matt B, Mel, Mark V, Maria P, Ryan M, Jenn “the Situation” D, Mike W, Kim B, and Lindsay B. You are all proof that hard work pays off.
A special thank you to all the judges and volunteers who helped make this event so special. We could not have done this without you.
We are filming a promo video on Saturday so wear your BLACK or WHITE CrossFit gear. Remember, cash and other prizes are being awarded for best times and most improved. Good Luck to all who are competing!!!
Check in begins at 7:30. Rules explanation begins at 7:55.
***There have been changes to almost every division so please double check your heat time***
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!
Food as Fuel Class at CrossFit Scottsdale
09/13/2010 - 07:00 PM
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
Level 2 Test (The Orange Band) 7:00pm
09/23/2010 - 07:00 PM
Students that want to test for the orange band must have already passed the L1 white band test.
The Freaky 5K Prelims
09/25/2010 - 08:00 AM
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.
CrossFit Scottsdale Kids Open House
09/25/2010 - 10:00 AM
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
Food as Fuel Class at CrossFit Scottsdale
09/27/2010 - 07:00 PM
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
The Freaky 5K Finals
10/30/2010 - 08:00 AM
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.
What a great event! THANK YOU to everyone who came out to make the evening and celebration so special!