“Concrete & Steel”

Warm
100x Superman 100x Pelvic Thrusts 100x Air Squats 100x Pull Overs

Skill
Overhead Squat

“Nancy”
5x Rounds
400x Run
15x Overhead Squats

"I love this video, you can tell it is one of the original CrossFit videos by one of this sports pioneers and good friend of mine Andy Petranek" Coach L.K


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“Turkish Tuesday”

Warm
Foam Roller + 5 min squat hold

Strength
Chin up 5,5,5,5,5 *20# vest

Skill

Turkish get up

WOD
21,15,9
Turkish get up *alternating arms #45/35 barbell

 

 

The Turkish Get Up from Luke Kayyem on Vimeo.


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“Hell Week”

It’s my Birthday and I’ll cry if you make me? For my “21st” Birthday I partied in Vegas till 4 in the morning. When I turned “26″ I celebrated by opening a Night Club and at “30″ I celebrated by the Grand Opening of CrossFit Scottsdale. So what does the owner and Coach of a CrossFit want this year? “Hell Week” 5x days of the hardest most physically and mentally challenging training on the planet. SEAL FIT is an integral and functional Mind-Body-Spirit training program developed by former Navy SEAL, competetive athlete and martial artist Mark Divine.  Combining training of the mind, body and spirit in the warrior athlete tradition, SEAL FIT is a full-spectrum functional fitness, mental toughness and self awareness training program.

SEAL FIT is popular with CrossFit and competetive athletes, special ops candidates and any professional who seeks to develop serious mental toughness and fortitude, and learn to operate at peak capacity for long periods of time.  SEAL FIT emphasizes Strength, Stamina, Work Capacity, Endurance and Durability development.  Our primary tools are CrossFit, SEAL-inspired Team and Mental Toughness Training, Austere Tools, Hybrid Programming and the Environment. Here is an example of Seal Fit programming. We will be starting a “Hell Week” style training program in October. 2x workouts a day for 5x days. Participants who accomplish and achieve this honor will be recognized on the Warrior wall of fame and have a limited edition “Hell week” CrossFit Scottsdale t-shirt.

Warm Up:
  Run 2 miles at a moderate pace.  Max rep kipping pull-ups, or minimum of 40.

Strength:  Work to 1RM Push Jerk

Stamina:  5 Rounds, not timed:  3 x PJ @ 90% 1 RM, 10 x KTE, Buddy Carry 50 M

Work Capacity:  Tabada That -
2 times through of::
  • 8 rounds of (:20) seconds max effort (:10) seconds rest of:
  • Row, Air Squat, Pull-up, Push-up, Sit-up
  • Rest 3 minutes

Durability:  50x GHD situps. 50x GHD back extension. Stretch.


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3 comments

  1. erica
    When in Oct. can we expect to have Hell Week? I want to make sure my books allow me to ...
  • Stu
    OMG....that 1 workout alone would take me like 3 hours!
  • Anthony
    I had one of my athletes do this 2xs he said it was great. He is in this video... ha ...


  • 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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    Chasing Performance II

    Mobility
    Hip Flexion (Go fishing)
    Shoulder Band
    Executive stretch

    Skill
    “Baseline re-test”

    WOD
    50x backsquat (every re-rack, dump or miss run 200x meters) you pick the # 225/135 185/95 135/65 95/45


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    “G.I Snatch”

    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

    Strength
    Snatch Balnace
    5,3,1

    Skill
    Hang Squat Snatch

    WOD
    7x Hang Squat Snatch #75/#45
    7x Burpee Pull Ups


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    CrossFit Scottsdale “The Story Of Us”


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    1 comment

    1. Skip
      AMAZING!!


    A NEW LEVEL


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    1 comment

    1. Ashley
      Congrats everyone! WOW GREAT job!


    “Your Best”

    Today’s WOD is going to be a little different…. Let’s find out what you got. Give me your best and nothing less. Coach L.K

    Warm up
    2x min as many burpees as possible
    2x min break
    2x min as many squats as possible
    2x min break
    2x min as many sit ups as possible

    WOD
    Choose any movement: Olympic/Gymnastic/Metabolic and try to beat your best, my best and the best. You will have 25x minutes to fill your success journal with as many P.R’s (personal records) as possible.


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    3 comments

    1. Skip
      P.R. DAY!! I LOVE IT! Who wants a spot on the leaderboard?!
  • Keith
    Thanks Luke, I can't get this song out of my head now. Has it been playing on a loop ...
  • Ashley Ulinger
    I like it! Lets fill those success journals up! :)


  • Chipper Challenge Finals

    Thank you to Hallie Flood for creating this video.


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    2 comments

    1. Ashley Ulinger
      Awesome! so much fun!
  • Skip
    Congratulations to everyone who competed in the Chipper Challenge! It was amazing to see the improvements that so many people ...


  • 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.


    Crossfit Scottsdale on Facebook
    Click here to visit CrossFit Scottsdale
    Click here to visit Kayyem Marketing
    Click here to visit paleocookbook.com

    Click here to visit CrossFit Kids