I would like to congratulate the following students for making the 2010 CrossFit Scottsdale “Gamers” team. In 2 weeks these competitors will be in San Diego, CA for the Southwest CrossFit sectionals. We are taking more students than any other school in the state and we would love for you guys to come and cheer us on. The event is two days March 27 and 28. The top 3 male and female athletes will make up our Affiliate Cup Team.
As a CrossFit athlete and coach, performance is important to me. While we cannot control the WODs that Coach Luke posts, we can control how prepared we are mentally and physically for the challenge in front of us. A big part of this preparation is rest and recovery. I have noticed recently that an increased work load both at work and at the gym have led to less sleep over the past few weeks, something I’m sure many of you can relate to.
I found a great article that discusses the importance of sleep and provides a few strategies for improved (sleep) performance. The author quotes 2 studies that that suggest that inadequate sleep has a negative impact on cognitive functioning, mood, and reaction time and the residual effects of chronic sleep loss are not made-up with a good night of “extra” sleep. The author then provides the following suggestions:
1) Allow for pre-sleep readiness.
2) Be consistent with your sleep patterns.
3) Clear your mind.
This past weekend Najla and I traveled to San Francisco to visit our close friends Chris and Maribel LaLanne owners of LaLanne Fitness Powered by CrossFit. Great friends, good food and the best Olympic lifting coaching in the world. Coach Sage Burgener of CrossFit Invictus in San Diego was up North for an all day seminar on “Snatch, Cleans and Jerks”. The jumping and landing positions and the “Hook” grip which we will be discussing this week. The course was designed to improve form, technique and learn from one of the greatest young prodigies in the sport today. Sage grew up learning Oly lifts from her world renown father Mike Burgener. Since the age of 4 Sage has been drilling these movements and we all know repitition is king when lifting large loads overhead. So this week we will start every class with the Burgener warm up.
“The Official Burgener Warm-Up”
Down and Up 1.2.3
Elbows High & Outside 4.5.6
Muscle Snatch 7.8.9
Snatch Land 10.11.12 {2″, 4″, 6″)
Snatch Drop 13.14.15
Coach: Thanks for the “stop being a wimp” speech tonight…you are absolutely correct! I need to get my mind back to being tough and pushing thru pain and challenge. As I get older (not that I am old….) I find it
harder and harder to work through injuries. They seem to set me back more each time… My shoulder will be fine.
Being as competitive as I am it really pisses me off when I fold when the challenge arises… I simply will not allow that to happen anymore! Stick with me. I have only been Cross fitting for 10 weeks now…I am
still learning as is my body how to improve, push, and extend my mind through the challenges we meet each day.
I promise I will stay positive, supportive, and strive to improve everyday… don’t give up on me…
I just wanted to thank you again for all the help and support this morning. I’m making a bad habit out of finishing far behind the pack, but trying very hard to get past the frustration that comes along with it. It’s been really difficult for me to realize and admit I have serious problems with my flexibility, strength, and especially cardio. I’m fully aware that if we were a competitive sports team, I’d be one of the last on the bench right now.
In my mind this is a good thing, because it’s the motivation I need to find the spark I lost many years ago, when I’d be damned if I was going to let anyone beat me at anything. It’s something I’ve lost, and in some ways, I’m probably a little more (mentally) healthy because of it, but physically it’s taken a toll. I have a long way to go, but I hope before too long to be one of the stronger students in class, and feel like I’m contributing rather than struggling.
I thought that due to injury, lifestyle, and career I’d no longer have a chance to grow and improve physically, but you’ve proven me wrong in my short time here. More than anything, when I have a flash of my old self or see the future potential, it’s the best motivation, and gets me through days like today. If I can find a way to restore my “edge” while tempering it with a little age and wisdom, I’ll be in a fantastic place.
Sorry for the rambling note, but it’s funny how sometimes you don’t miss something until it’s gone, that’s how I feel about my athleticism. I wanted to let you and the entire staff know that while I may not be the most talkative and gregarious student (yet), I’m certainly one of the most grateful for the opportunity CrossFit represents, and the great people who make it possible.
Team Awesomeness: Logged 56 miles after class in the month of January. Sara and Erin AKA Roar and Harkey tore up the pavement and sealed the victory for the 3 days/3 nights stay in Kaanapali, Maui. “Roar” also stamped her mark in the streets earning the Co- athlete of the month for January. Sara is a CrossFit Scottsdale Ambassador, she is always early and always stays late to work on skills and can double under with the big boys. Take a few minutes to get to know her and she will be a lifelong friend. ”Thank you for your Hard’nup attitude, I love it” Coach
Congratulations to Ted for winning the Aloha January Run Challenge and the 3 days/nights trip to Kaanapali, Maui. Ted logged 40 miles after class and a total of 100 miles in the month. Ted also completed his very 1st marathon without ever running more than 6 miles. His dedication and desire is also bieng recognized as our Co- athlete of the month.
“You have become a Firebreather faster than anyone before, continue to progress and get better at everything you do.” Coach.
Thank you to everyone who came out to support us in this years Scottsdale Kids Run for Kids. Here is some footage from the race and the Celebrity baseball game that followed.
Calling my fellow CrossFitters, joining CrossFit is one of the best decisions you have ever made, the second will be to come out on Saturday 1/30 and let me share with you how to rocket into Fat Loss Success. I will be hosting a Free Fat Loss Workshop at 11:30am.
If you have 5, 15, or 20 pounds you just can’t get rid of no matter how hard you try, this is for you. I will give you my Body Balance Diet 21 day Fat Loss Grocery List, meal ideas and more. This is the perfect food and exercise marriage, it works, plain and simple. I’m also going to mix you up the best Protein Shake you have ever tasted!
Join us for the WOD at 10am and stay for some fun. Bring a note pad and pen. Check out my web site and blog
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.
Wow that is a hot group! Congrats gamers. You inspire us all!