It’s been 21 days and the finals are here! “Helen” here we come! 8am-10am this Saturday February 27th. Come if you are competing, come if you are not to cheer everyone on. Bring friends & family. Show them what you are made of. This is the sport of fitness!
Prizes will be awarded to most improved male and female overall and the fastest times for each category male and female. One month of unlimited training is up for grabs. 3,2,1…GO!
Warm
10,9,8,7,6,5,4,3,2,1
Wall Ball
Ball Slam
Skill
L-Sit
Max Effort
Back Squat
10,10,5,5,5,5,20
Warm up
1 Mile Run
Wod
10x KB Swings
10x Mountain Climbers each side
10x Hand Stand Approach
10x Rounds
Warm up
1 Push up.
Be strict with your form. Proper pushups means your chest touches the floor on each rep
and your arms come to full extension at the top of the rep.
Jump up. Sprint back
2 Push up
Jump up. Sprint back
3,4,5,6,7,8,9,10
Skill
Max height box jump
Wod
21,15,9
Deadlift/Chin up
Warm up
#44 Happy Birthday Myrna Lynn Burpees in every class today.
WOD
1. Tabata jumping squats #45/35
2. 500 meter row
3. 50x push jerk
4. 30x knees to elbows
5. 400 meter run rest 1 min repeat
6. 30x ring pull ups
7. 30x box jumps
8. 50x partner wall balls
Attention all CrossFit Scottsdale students in a attempt to keep moral high during these stressful times prior to and immediately after a WOD we have invented a completely original concept. If you don’t say hi to someone you have never seen before on the floor you will drop and do “30″ burpees. I know…. who was the creative director behind this? Chris Spealler Level II Coach and owner of Park City CrossFit http://www.crossfitpc.com/CrossfitPCBiosChris.html.
There are some great Paleo/Zone friendly recipes in non-paleo/zone places!
Check this one out courtesy of Simply Recipes.com
1 Cut zucchini in half lengthwise. Scoop out insides, leaving shells about 1/4 inch thick. Reserve about half of the insides.
2 Heat 2 Tbsp of olive oil in a skillet on medium high heat. Sauté onion and garlic until soft. Add mushrooms and reserved zucchini insides, and sauté another 2 minutes.
3 In a separate skillet heat a Tbsp of olive oil on medium high heat. Add the ground turkey. Lightly brown the turkey, stirring only occasionally. After the turkey browns on one side, stir it so that it has a chance to brown on other sides. Cook until the ground turkey is lightly browned, about 6 minutes. Stir in the onion and mushroom mixture from the other pan. Add the wine. Stir in tomato, basil and rosemary and cook 1 minute longer. Drain any excess fat. Remove mixture from heat and set it aside.
4 When mixture has cooled, add cheese, egg, salt and pepper. Fill zucchini shells with mixture. Fill a baking pan with 1/4 inch of water. Place filled zucchini halves in pan and bake at 375 degrees for 40 minutes, until golden brown. Remove zucchini from pan and serve while hot.
Serves 4.
http://simplyrecipes.com/recipes/stuffed_zucchini_with_turkey_sausage/
”A master in the art of living draws no sharp distinction between his work and his play; his labor and his leisure; his mind and his body; his education and his recreation. He hardly knows which is which. He simply pursues his vision of excellence through whatever he is doing, and leaves others to determine whether he is working or playing. To himself, he always appears to be doing both.”
L.P Jacks
While there are many over laps between CrossFit and yoga, one of the most obvious involves inversions (ex: handstands and headstands) and arm balances. In my own yoga practiced prior to CrossFit these “flying” poses were a source of frustration. They were always the most fun to watch others do but I just could not seem to get them myself. It has only been since I began CrossFitting in conjunction with my yoga practice that I have been able to begin to master these poses.
In class I watch fellow students struggle with similar CrossFit gymnastics moves. The CrossFit Journal Article entitled The Russian Gymnastics Warm-up summed it up best.
“Most beginners, (especially ladies) desperately lack the ability to perform pull-ups and dips, while more advanced guys aspire to perform dead-hang muscle-ups, levers, free-standing handstands push-ups and planks.” The article goes on to describe a warm-up that was designed specifically to help athletes develop the body weight competency, flexibility and strength required to perform more advanced gymnastics skills.
One of the movements in the warm-up is the tri-pod. The tri-pod is the first step in yoga required to work towards headstands. With this as inspiration and with my strong desire to make gymnastics movements not only fun to watch but fun to do, Friday’s CrossFit Scottsdale Yoga class will begin to incorporate headstands. CrossFit Scottsdale yoga students will begin to take flight and hopefully see the results and benefits in their gymnastics movements.
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
“It’s time to Get Thin with MyrnaLynn”
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.
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.
"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.
Come and get some free diet and weight loss tips from expert dieter and CrossFiter MyrnaLynn
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.
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:
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.
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
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.
Luke, Just wanted to thank you and your athletes for a great two days at your box. As I mentioned, ...