Many times athletes will get so caught up in the idea of trying to get stronger that they forget about everything else. They may work out every day, feel strong and think that they’re in great shape, but they can’t walk across the room without having to stop and catch their breath. This is puzzling to the athlete who has put in so many hours of training to be in “such great shape.” Many injuries happen because one variable is left out, things begin to stagnate, and soon after that the athlete gets hurt. This is where General Physical Preparedness training (GPP) often can help.
GPPtraining serves several functions: 1. The formation, strengthening or restoration of skills which play an auxiliary, facilitatory role in sports perfection. 2. As a means of educating abilities, developed insufficiently by the selected type of sport, raising the general work capacity or preserving it. 3. As active rest, assisting the restoration processes after significant, specific loading and counteracting the monotony of the training. These functions define the role of the general-preparatory exercises in the athlete’s training system. The most common way GPP is applied is through body weight exercises such as squats, mountain climbers, jumping jacks, jumping rope, box jumps, pushups and sit ups. So todays W.O.D is called the GPP.
GET SOME!!!
400 Meter Run
Box Jump 20x 20″
Jump Rope 500x singles
Push Press 15x #75/55
Thruster 15x #75/55
Wall Ball 15x #20/14
Hand Stand Hold 70 seconds
Burpee 20x
Squat 80x
Sit Up 65x
Push Up 40x
10,9,8,7,6,5,4,3,2,1
Overhead Squat
Sumo Deadlift High Pull
Push Press
This is one of my favorite videos from the Old School days. Max and I in the back parking lot. Anytime… Anyplace… Anyway… Get some… As fast and as hard as you possibly can…
WOD:
1 minute at each station, 15 seconds rest to transition between, 2 rounds
Tire Filp-jump in and out
Wall Balls
Sprint 100 meters
Ring Dips
Plank hold
To kick off March Madness we want to thank all of our students and friends for dedicating themselves to a happier, healthier lifestyle. A special shout out to Kerry who will be doing her last WOD at CrossFit Scottsdale this evening. Jill is now looking for a new BFF. Kerry and her husband are moving to Indianapolis where she is looking for a good CrossFit to call home. Kerry: This is for the gymnast in you.
Warm Up:
Stripper Pose
Good Mornings
Lunge to Elbow
Down Dog to Inch Worm
Skill:
Handstand Push Ups/Handstand Hold/Handstand Walks (Just Get Upside Down)
WOD:
Tabata Hollow Rocks
Tabata Squats/Bottoms
Tabata Handstand Hold
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.
This looks "just like" the white band workout....hmmmmmmm... It should be a fun one...are vests recommended???