CrossFit Scottsdale » Team CrossFit

Ski School

Luke — Thu, 22 Jul 2010 20:14:39 +0000

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

WOD 5 from the CrossFit Games

Luke — Thu, 22 Jul 2010 02:47:09 +0000

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



CrossFit Scottsdale Connections July Recap
Ashley — Thu, 22 Jul 2010 00:11:01 +0000

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!



Time Flies When You’re Having Fun…and Getting Fit
Najla — Tue, 20 Jul 2010 03:36:52 +0000
Save the Date: Join Team CrossFit Scottsdale for our Anniversary Party and Celebration on Friday, August 20th at 6:30pm.




CrossFit.com
Luke — Mon, 12 Jul 2010 00:48:46 +0000
In celebration of this weekends “World Series” of Fitness and the beginning of the 2011 training season. We want to know… who wants some? Who wants a shot at competing for the title? Top DAWG of Arizona like Peter Egyed, Michael Mosley and Brian Kunitzer. Best in the West like Chris LaLanne, Andy Petranek or Josh Everett. I know one guy who is…. Jeff Zuhl who sends me a text every day of the WOD he does and his times because his mind is set on qualifying for the Masters 50+ and over or who just wants to compete for the 1st time since High School or maybe even ever? Who wants it? I don’t want your excuses, reasons or stories just DEDICATION, DRIVE and DESIRE to WIN. CrossFit Scottsdale will take 10x of you to compete in the 2011 CrossFit Games sectional. 5x of us will make it to the California Regional and the rest is up to you and how hard you want to work for the next 8x months. That is my GOAL. Whats yours? ”Your training starts today This week we want to see your intensity GO UP. Let this be the hardest you train and maybe it will push you to new limits. Crush all your GOALS and give you the STRENGTH to do anything in the world. L.K


Jeff Zuhl @ Strength Class 7pm Friday
“Official CrossFit Warm-Up

3x rounds of 15x reps of

Dip

Sit up

Pull-up

Back-extension “Horse”

Overhead Squat with PVC

Samson Stretch (do the Samson Stretch once each round for 30x seconds)
Skill

“Jumping”

High Jump

Long Jump

Jump Rope Jump (single, double)

Box Jump

4x Corners
WOD

20x Front Squats

40x Toes 2 Bar

60x Sumo Dead lift High Pulls (Kettle Bell)
Matt Blanton     185/35/6:32

Brian Kunitzer   185/75/8:45

Luke Kayyem    155/55/8:22



Swim Team Practice…CrossFit Style
Coach Tiffany — Thu, 08 Jul 2010 19:42:07 +0000
CrossFit Scottsdale had the pleasure of guest coaching the Moon Valley High School Swim Team practice yesterday.  The Moon Valley Rockets have been incorportaing CrossFit into their strength and conditioning in order to better prepare them for swiming.  CrossFit is by design broad and general in its areas of physical fitness in order to make you better at any sport and/or life in general.  The Rockets have already noticed a difference in the water from doing CrossFit style movements for the last 4 weeks thanks to Coach Baron who took it upon herself to become a student here at CrossFit Scottsdale in order to help coach her team more effectively, oh and get some elite fitness for herself too!  Coach Baron invited us out to guest coach at the begining of their summer training and we enjoyed it so much that we invited ourselves back.  Here is the WOD we did:
Warm Up:

10 Lateral Burpees

10 Squats

3 Rounds

Skill: Cleans

(The clean is a great movement for power output and coordination)

WOD:

10 Thrusters/1 Push up

9 Thrusters/2 Push ups

8 Thrusters/3 Push ups

7 Thrusters/4 Push ups

6 Thrusters/5 Push ups

5 Thrusters/6 Push ups

4 Thrusters/7 Push ups

3 Thrusters/8 Push ups

2 Thursters/9 Push ups

1 Thruster/10 Push ups

For Time


Congratulations Rockets, you killed todays WOD!  You look great and will be breaking records this year! 
Keep us posted on your success and we hope to see you at the Chipper Challenge on July 24th to cheer Coach Baron on!

For more information on CrossFit Scottsdale for your team or our CrossFit Scottsdale Kids or Teens program email Coach Tiffany at Tiffany@CrossFitScottsdale.com or call 480-922-3253.



Your Family Is OUR Family
Coach Tiffany — Tue, 06 Jul 2010 01:02:03 +0000

“For me, it has been that same old story, “I’m too busy being a mom to really take care of myself.” It hasn’t been until recently that I realized that wasn’t “the same old story” but really a big fat excuse. There was no getting around it. On my way to CrossFit Scottsdale for the first time, I was secretly thinking, “Well, I just don’t know how this is going to work if I don’t always have someone to watch my son.” When I walked in and met Coach Luke Kayyem he gave me a little tour and brought me to the “Tank.” It’s a little area for kids to play while their parents work out. I was thrilled!! This actually spoke volumes to me. The coaches at CrossFit Scottsdale really care about their students and will do whatever it takes to give them their time to better themselves! My son has a great time at CrossFit and I get the time I need to take care of my body and health, interact with other adults and genuinely enjoy myself! We all would do anything for our kids, but to be the best for them we need to take care of ourselves, and CrossFit Scottsdale brings all that together! ”
~Hallie
Hallie and her son Peyton
Hallie in Jan 2010 with a 115# push jerk PR
Hallie in July 2010 with a strict shoulder press of #115



Chipper Challenge a HUGE Success!
Luke — Sat, 26 Jun 2010 22:30:21 +0000
What do you get when you combine 51 kick ass CrossFit Scottsdale Students with a 10 exercise home grown chipper… A WHOLE BOATLOAD OF AWESOMENESS!!!
 Today was the largest challenge we have ever hosted, both in terms of participation and exercises. To put on an event like this we needed a whole lotta help so before I go any further, a big thank you to all of our coaches, ambassadors, and volunteers. We would not have been able to put on an event like this without you. A special shout out to Skip for making our brand spankin’ new plyo boxes. Those things are sick… not any easier to jump on after 60 goblet squats, but sick nonetheless!
 The morning started off with a bang as our Elite Women rowed, squatted, jumped, sat, pulled, swung… you get the point. Every 5 minutes after that another heat of 3 set off on the rowers ready to conquer the beast. Most succeeded, some puked but all competed.
 Heat 5 was one of the more memorable heats of the day. Hallie, Ashley U., and Ashley R. all finished within 7 seconds of each other. Ashley U’s time of 16:10 was the top time of the day for our intermediate women.
 The Elite and Advanced men competed in the same heats and were impressive both in their athleticism and in their determination. Heat 13 paired two members of CrossFit Scottsdale’s Affiliate Cup team with Ali A. Brian Gubernick and Matt Blanton went head to head for almost 14 minutes with Matt B posting the best Elite Male time of the day, 13:50.
 Finally, thank you to Peter and Sara Houck for all of the great memories. We were so glad you came to share one last Saturday with us. We will miss both of you and we will miss seeing Charlie continue to grow up. You will always be family.





Chipper Challenge Heat Times
Luke — Fri, 25 Jun 2010 17:00:52 +0000









 
 
 
 
Estimated


 
 
 
 
Start Time


 
RULES EXPLANATION
 
7:55


Elite Women
Tiffany
Mel
Jenn D (Adv)
8:10


Inter Men
Tom H
Ashley P
Devin W
8:15


Inter Men
Josh V
JAZ
Andy B
8:20


Inter Men
Peter Kravitz
Bob Neeser
 
8:25


Inter Women
Hallie
Ashley U.
Ashley R.
8:30


Inter Women
Julie K
Lindsay B
Alex F
8:35


Inter Women
Rhiannon
Jenn B
Traci E.
8:40


Inter Women
Lisa
Jenna Kravitz
 
8:45


Beg Men
Buck W.
Mike W.
 
8:50


BREAK
BREAK
BREAK
BREAK
8:55


Elite/Adv Men
Dwight
Ted
Scott H
9:00


Elite/Adv Men
Paul Z
Don
Ryan M
9:05


Elite/Adv Men
Matt B
BG
Ali A.
9:10


Elite/Adv Men
Luke
JK
Chris T
9:15


Elite/Adv Men
Skip
Nate H
Mike G
9:20


Elite/Adv Men
Branson
Mark V
Pete H
9:25


Beg Women
Alison
Kim B
Ginny
9:30


Beg Women
Nicki
Erin W
 
9:35


Adv Women
Sara H
Maria P
Natalie G
9:40


Adv Women
Dani
Maggie
Myrna
9:45







“Nolan” 16x weeks later
Luke — Mon, 21 Jun 2010 04:33:42 +0000

“I AM AN AMERICAN SOLDIER” Nolan Bonnstetter



“Nolan”

200m sprint

10 pull-ups, 20 push ups, 30, sit ups

400m sprint

10 pull-ups, 20 push ups, 30, sit ups

800m run

10 pull-ups, 20 push ups, 30, sit ups

1 mile run

10 pull-ups, 20 push ups, 30, sit ups

800m run

10 pull-ups, 20 push ups, 30, sit ups

400m sprint

10 pull-ups, 20 push ups, 30, sit ups

200M sprint
#20 Vest for warriors
For those of you that do not know who Nolan is. Check out http://crossfitscottsdale.com/homeblog/2010/02/nolan/  for everyone else…
“Hooah”

				Estimated
				Start Time
	RULES EXPLANATION			7:55
Elite Women	Tiffany	Mel	Jenn D (Adv)	8:10
Inter Men	Tom H	Ashley P	Devin W	8:15
Inter Men	Josh V	JAZ	Andy B	8:20
Inter Men	Peter Kravitz	Bob Neeser		8:25
Inter Women	Hallie	Ashley U.	Ashley R.	8:30
Inter Women	Julie K	Lindsay B	Alex F	8:35
Inter Women	Rhiannon	Jenn B	Traci E.	8:40
Inter Women	Lisa	Jenna Kravitz		8:45
Beg Men	Buck W.	Mike W.		8:50
BREAK	BREAK	BREAK	BREAK	8:55
Elite/Adv Men	Dwight	Ted	Scott H	9:00
Elite/Adv Men	Paul Z	Don	Ryan M	9:05
Elite/Adv Men	Matt B	BG	Ali A.	9:10
Elite/Adv Men	Luke	JK	Chris T	9:15
Elite/Adv Men	Skip	Nate H	Mike G	9:20
Elite/Adv Men	Branson	Mark V	Pete H	9:25
Beg Women	Alison	Kim B	Ginny	9:30
Beg Women	Nicki	Erin W		9:35
Adv Women	Sara H	Maria P	Natalie G	9:40
Adv Women	Dani	Maggie	Myrna	9:45