A good warm-up is as important as your actual workout. Most people especially men don’t warm-up well enough. 5-15 minutes. A lite jog, a little stretch and a few burpees is all that is needed. Studies show that a 90% average increase in strength occurs after 3-5 warm-up sets of bench press before your 1RM or 1 rep max. So lets do my favorite warm-up…
100 Push ups
100 sit ups
10X10 Overhead Squats. Holding the 10th rep in the squat position for 10 seconds.
15X Ring Push up
15 X Ring Pull up
5X Work back and forth between the two.
Row 2500 Meters
10X10 Overhead Squats. Holding the 10th one down for 10 seconds.
10,20,30,40,50,60 seconds of work. 20 seconds of rest after each set. 1 minute rest after each exercise.
Ab mat sit up
Jump rope
Overhead squat
Kettle bell swing
Thruster
Lunge
Wall ball
Push up
Starting Saturday Dec, 6th @ 9am and every Saturday this month we will be teaching FREE CrossFit Scottsdale class at Lululemon in old town Scottsdale. Please check out www.lululemon.com
lululemon athletica makes technical clothing for yoga, dancing, running, CrossFit and most other sweaty pursuits. They create components for people to live longer, healthier, more fun lives. Founded in Vancouver BC in 1998, the first lululemon shared its retail space with a yoga studio. They have been growing ever since, and there yoga clothes and apparel are now available at over 80 stores across Canada, the United States and Australia. Authentic to its West Coast roots, lululemon continues to focus on a healthy, balanced fun-filled way of life. Lululemon Scottsdale is located @
7051 E. Fifth Ave. Suite # E
Scottsdale, AZ 85251
(corner of Marshall Way & Fifth Ave. Behind the horse fountain in the courtyard.)
#41
Run 400 meters
25 front squats
25 push press
25 sit ups
Row 500 meters
25 box jumps
25 push ups
25 lunges each side
3X
100 jumping pull ups
90 air squats
80 sit ups
70 wall balls
60 back extension
50 K.B swings
40 push ups
30 thrusters
20 burpees
10 pull ups
1X
Run 400 meters =1 lap
Lunge 25 steps
Push ups 25X
Tire flips 10X
4X
Go down to your local high school and use the track to perform all of these
exercises. “GO PSHS INDIANS”
10X
Bench press body weight max reps
Pull ups body weight max reps
400 meter run
Warm up
100 jump ropes
25 lunge each leg
5X
Tabata
20 seconds of work followed by 10 seconds of rest 8X at each station.
1 minute rest after each complete exercise
Pull up
Squat
Sit up
Row
Push up
Push press
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!
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.
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
Students that want to test for the orange band must have already passed the L1 white band test.
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.
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
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.
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
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.
