III

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

 


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Forging Elite Fitness 2 Years Later….

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


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1 comment

  1. Ashley Ulinger
    What a great event! THANK YOU to everyone who came out to make the evening and celebration so special!


EAT SLEEP WOD

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.


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Level I (White Band)

Just another CrossFit Scottsdale Level I test complete with PR's, sweat, cheers, and even pukie made an appearence. We had another great turnout for the Level I test complete with guests, current Level I and Level II athletes and even Mom and Dad. Each time we have a Level test, it is a chance for our students to see how they stand up to the standards we have as a School of Elite Fitness. Even for those athletes who did not recieve the white band this time, you now know what to work on. Chase your weakness. The next Level I test is October 14th at 6:30pm. For those of you that did receive your white band, be proud, you are the new leaders in class and set a new goal for your orange band and Level II.

Congratulations to all the new Level 1 students:

Jen B.
Raj
Jen D.
Claire
Lolita
Doc V.
Justin
Robb
Brandon N.
Kevin G.
Jami
Katie W.
Erin W.
Chris E.
Julie K.
Jeff W.


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What does it take for you to give your BEST?

“Show up, Don’t Quit” is our mantra at CrossFit Scottsdale but there is a difference between SHOWING UP to do the WOD and giving YOUR BEST in the WOD. 

There  are  those WODs that you know you couldv’e done better in.  You could have pushed harder, run faster or got that last rep in.  So what stopped you?  Why didn’t you give your best? There are no limits except the ones we create for ourselves. Don’t get  me wrong, showing up is certainly going to get you results but just think about what you could do if you truly gave your best.  Put the blindfold on, don’t look at the clock, don’t look around you,  push with your heart and ignore your body telling you to stop,  give 110% of everything you’ve got  and then take the blindfold off and see where you end up.  I promise you will amaze yourself!

  So I challenge you…don’t just show up to class, GIVE IT YOUR BEST!

~Coach Tiffany


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CrossFit Olympic Weightlifting Certification

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
    1. Burgener warm up
    2. Snatch skill transfer exercises
    3. Snatch from high hang
  • 1200: Lunch
  • 1300: Barbell snatch instruction
    1. Snatch from mid thigh
    2. Snatch from below knee
    3. 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:
    1. Skill transfer exercises
    2. 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.


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1 comment

  1. eileen
    YES!!!!!!!!!!!!! Wouldn't miss it for the world.


CrossFit Scottsdale “The Story Of Us”


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1 comment

  1. Skip
    AMAZING!!


Ski School

Luke,
What up from Ski Camp. MFN awesome up here…although progressing in this sport is tough/painful business.  I am on Day 2 in the Terrain Park, and like others I already have a tweaked thumb, a tweaked rotator cuff (won’t let it stop me), two majorly skinned elbows (one from jumping onto the airbag and one from skiing with the CF Scottsdale t-shirt on, the snow was abrasive), and a bruise from hitting a the Water Ramp today.  Not to mention I broke two different sets of poles on the first morning of Day 1, before lunch.  That is a tough start to camp, but all in the name of progression.

I am now riding rails/boxes better than I ever have before, landed my first Switch 180 (approaching the jump backwards), and finally landed my first 360 on snow at the end of the day today.  That was an epic moment in my life. Then I hit a front flip in skis using the water ramp later in the day when we got off the hill. I’ve ran into a couple other fellow Crossfitters up here.

The best part is that the key to launching all of these jumps is keeping a tight core with a nice even center of gravity as you approach the ramp, and then extending as you get close to the lip, with full extension at the lip of the jump (almost like the sensation at the top of the box jump, when we have to extend).  If you don’t then you get in the back seat on your jump and all hell brakes loose.

 ”So the things I’ve learned from all of you has helped my progression a lot” Anyway, here is the picture I promised you…..not quite at the bottom of my OH squat.  I know its not perfect form, but in my defense it was hard to find flat ground and I was in ski boots. All in all a great time, and I’m still alive and walking, and even skiing. Thank you and all the Coaches for making me better.

Dave Kuivinen


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WOD 5 from the CrossFit Games

7 rounds for time of:
3 cleans (205/135 lb)
4 ring handstand push-ups (men)/4 handstand push-ups (women)


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CrossFit Scottsdale Connections July Recap

Thank you to all of you who attended this months July CrossFit Connections Meeting, it was once again a big success with over 15 people and 3 new visitors!!

A Big Thank you to Matt Blanton of Printing Solutions for hosting the 3rd CrossFit Connections meeting. Below are details about Matt’s company so please keep Matt along with your other fellow CrossFit Scottsdale Connections in mind when you are out doing business so we can all grow our businesses!

    Who are we:

Printing Solutions has been in business since early 2007 and is dedicated to achieving a reputation of excellence in the Phoenix area. Since its inception, Printing Solutions has moved towards a broader client base stretching across the US, into Mexico and Canada. Focusing on assisting the small and medium sized business owners, start-up companies, and anyone tired of paying inflated local printing prices.

   What do we do:

Specializing in the common business products such as business cards, letterhead, catalogs, presentation folders, and envelopes, we also cater to the high impact marketing pieces such as postcards, tear cards, posters, stickers, and banners. We have an award winning design staff to bring any idea to reality, whether it is logo creation, brochure design, or web images.

   Mission Statement:

“We exist to provide high quality print materials at a reasonable rate and share value added marketing knowledge to our clients while maintaining a high satisfaction level.”

Matt can be reached at: 

Matt I. Blanton           Printing Solutions

O- 602.682.8059         8281 E. Evans Rd. #104

F-  480.522.1700         Scottsdale, AZ 85260

 www.printingsolutionsaz.com

 For those who are not members but are interested in joining or visiting, please be our guest and come join in on the fun and rewarding skill of networking. The next meeting’s details will be coming out shortly but be sure to save the date; tuesday, August 17th!


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1 comment

  1. erica
    Matt and his team at Printing Solutions helped design my new business cards for my new salon. Super easy to ...


Page 1 of 9123»...Last »

CrossFit Kids

    Upcoming Events

      • Here's to the Heroes

        09/11/2010 - 08:00 AM

        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.

      • September CrossFit Scottsdale Connections Networking Luncheon hosted by Perry Chrisler of Concierge Communications

        09/21/2010 - 12:00 PM

        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.

      • October CrossFit Scottsdale Connections Networking Luncheon hosted by The Tousley Team

        10/19/2010 - 12:00 PM

        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.


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Click here to visit CrossFit Kids