Class Schedule for Monday, September 6th. NO CLASS 6am/6pm.
8am/12pm/4pm CrossFit Scottsdale Kids/5pm ALL LEVELS.
FREE CLASS for all CrossFit Scottsdale students and family.

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Body awareness?  How much do you have?  No, I don’t mean what you look like in the mirror.  Body awareness is how well you can feel your body move and how you understand the movements your body makes.  Think about your squat…are you going deep enough?  How do you know?  Can you feel it or do you need to look in the mirror?  Our body awarness changes with new movements and skills but always increases with practice.  For our kids, their bodies are constantly changing and are fairly new to them so body awareness is a constant challenge.  Gymnastics is an integral part in the training of CrossFitters and requires not only body awarenss but total body control as well.  Gaining good awarness and control of your body is critical in our development for proper movements throughout our lives and truly gaining confidence knowing that you can do anything!Today our CrossFit Scottsdale Kids get introduced to the rings to challenge their awareness and control of their body.

CrossFit Scottsdale Kids WOD

Warm Up:
L-sit Hold/Shuttle Run
Knees Up/Shuttle Run
4X

Skill: Getting on the rings

WOD: AMRAP in 10 minutes
30 single jump ropes
10 second ring hold or 10 attempts
10 bench dips
5 push ups

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Okay everyone; take advantage of this because it will probably never happen again. This Sunday we are going to open up the gym from 7am-10am for people to come and work out. A film crew will be doing live weather shots throughout the morning to promote the 9/11 event and we would like people to be able to come and work out during that time. We will be organizing some mini WODs for people to do every ½ hour. There will be coaches here to give tips on movements that you may need help with, but this will not take the place of a skill lesson. Whether you are looking for that first muscle up, double under, kipping pull up, or you just want to work on your Olympic lifting, this is your chance!  So come on in for an hour or three, WOD, work out, and practice, practice, practice!

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Warm Up:

3 Laps in Back lot –Sprint long legs & jog short legs

100 Push Ups/100 Sit Ups

 Skill: Muscle Up/Handstand Push Up

 WOD: “Nate”

>20 Minute AMRAP

2x Muscle Ups

4x Handstand Push Up

8x KB Swing #75/#55

Chief Petty Officer Nate Hardy was killed Sunday, February 4th 2008 during combat operations in Iraq. He is survived by his wife Mindi, and infant son Parker.

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Vita Coco is an all-natural, super-hydrating, fat-free, cholesterol-free, nutrient-packed, potassium-stacked, mega-electrolyte coconut super water! In three great flavors this refreshing beverage is sure to satisfy you after even the toughest WOD. This “functional beverage” comes in 100% coconut flavor, peach & mango flavor, and pineapple flavor, and it is as natural as natural gets. Try one today and get hydrated!

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If you are struggling with your double unders or just looking to improve your “Annie” time you have got to try these ropes.   These ultra-durable and lightweight jump ropes will make jumping rope easy and fun.   They are easy to adjust and lightning fast helping you achieve that elusive double under and improving any jump rope CrossFit WOD. Grab one today and start marking down those PR’s.

 

1 comment

1. Ken Jablonski
   You've come a long way buddy...I'm proud of you as well as your disciplined work ethic. Stay strong!

Warm up
400x meter lunge

Strength
Max effort pull up 3> minutes

Skill
Snatch progression
Shrug
Shrug + pull
Muscle snatch
Behind neck press
Behind neck push press
Pressing snatch balance
Heaving snatch balance
Drop “snatch balance”
Hang snatch

WOD *From the 2010 San Diego/Arizona Sectionals
7x Power snatches #95/65
21x Double unders
7x Rounds

Luke Kayyem 7:14
Jeff Brennan 7:40
Erica Picard 9:03
Ilana Fisher 10:17
Brian Gubernick 11:11
Eileen Schreiber 13:51
Skip Divelbiss 14:07

Post times to comments:

6 comments

1. Ashley
   Loved this WOD! 55 pounds eh not too bad! thanks for the encouragement Coach Naj!

Stu
Wow! Nice job Skip!

Coach Tiffany
Awesome class today! 8:51 and my first time doing this WOD. Thanks for the push Coach!

Erica
Welcome Back Eileen!! 3/27 9:03 7/12 8:38 I'm going for it!

Skip
GREAT CLASS THIS MORNING!! Happy Birthday Matt B.!! I beat my time in the sectionals WOD by almost 5 ...

Thank you so much for those of you who attended this Month’s CrossFit Scottsdale Connections Meeting. We had 19 active CrossFit Members there to enjoy Calistro California Bistro’s amazing Paleo Menu while networking and mingling.  Business it up and so is our fitness levels!

A Big thank you to Devin Walsh of Calistro California Bistro for hosting this month’s event!

Details to come for September’s meeting very soon!

Be sure to check out the CrossFit Scottsdale Connections tab of the CrossFitScottsdale.com website by clicking here: http://crossfitscottsdale.com/homeblog/crossfit-scottsdale-connections/

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We have been working hard on form, coordination and strength in many crossfit movements.  Today is about putting those movements together and showing off your skills!

Warm Up:
10 Squats
10 Push Ups
10 Sit Ups
3 Rounds

Focus: Jump Rope

WOD: AMRAP in 4 minutes of:
5 Box Jumps
7 SDHP
9 Burpees

Saturday is our Fun WOD Water day!  Be sure to wear clothes and shoes that can get wet as we play and workout with waterballoons to kick off back to school and the end of summer!  Friends and family are welcome.  Class starts at 11am.

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Warm up
Box Step up

Skill
Single Arm Kettle Bell “Do Work”

WOD
400x Run
10x Deadlifts #275/155
5x Rounds of “Cindy” 5x pull ups/10x push ups/15x air squats
10x Deadlifts
400x Run

2 comments

1. Sarge (Jeff B)
   7:02. RX

Marco
i did this wod today... my time was 8'25"... but i have no comparison... can u tell some of your ...