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.
So 10 athletes set out to find how they stack up against the competition both within our school and the entire CrossFit community by competing in CrossFit Scottsdale’s 1st Rx Challenge. The Unknown and Unknowable were the themes throughout the 3 week challenge. Week 1, two “Girl” WODs, “Elizabeth” followed by “Annie”. WOD 2 wasn’t announced until everyone had finished WOD one and I know those double unders felt totally different after the squat cleans and ring dips. Week 2, CrossFit Games style with 2 brand new WODs and a little head to head action. Think shoulders to overhead ladder. Week 3, back to CrossFit “Girl” and Leaderboard WODs with a surprise floater. All althetes pushed themselves to new heights whether it was wining their heat, getting on the top of the leaderboard or setting their own new PR. Everyone went away winning and knowing exactly where their strengths and weaknesses during competition lie. Congratulations to all of you and continue to live life Rx’d!
Here are the final results:
WOD 1 “Jackie”
1000 Meter Row
50 Thrusters
30 Pull Ups
Brian G 5:50
Derek 6:15
Luke 6:18
Carl 6:50
Ted 7:00
Branson 8:25
Mo 8:35
Skip 8:44
Mel 9:05
Maria 10:27
Floater: Exactly 2 minutes rest after “Jackie”, max effort Overhead Squats 95#/65#. Total reps done unbroken is the # of seconds taken off your “Jackie” time.
WOD 2 “Helen”
400 meter run
21 Kettle Bell Swings 55#/35#
12 Pull Ups
Derek 8:58
Mel 9:16
Ted 9:43
Brian G. 9:59
Luke 10:18
Skip 10 :39
Carl 11:06
Maria 12:01
Mo 12:20
Branson 12:30
Final Standings Derek 13 Brian G. 20 Luke 21 Mel 23 Carl 27 Mo 31 Ted 36 Maria 43 Skip 43 Branson 51
Warm Up: 400 meter run
4 rounds of
100 Single Jump Ropes
Max Effort Plank Hold
WOD: “Filthy Fifty”
50 Box Jumps 24″/20″
50 Jumping Pull Ups
50 Kettle Bell Swings 35#/25#
50 Walking Lunges
50 Knees to Bows
50 Push Press 45#/35#
50 Back Extentions
50 Wall Ball 20#/14#
50 Burpees
50 Double Unders
For Time
Compare to Aug 25 2009
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!
Take 10 Firebreathers, 4 WODs, and a little thing called competition and you get the Rx Challenge Week2! Here are the WODs and the standings going into the finals on Saturday at 8am. Winner will be announced on Saturday and take home the Rx Challenge Trophy.
WOD 1
Shoulders to Overhead 95#/65#
Challengers face head to head with a partner starting with the bar in the rack position. Judge calls “1” partner one does one rep, the other partner does 1 rep right after partner one is done. After all participants have finished their one rep the judge calls “2”. Partner one does 2 reps, partner two does 2 reps right after partner one finishes. After all participants have finished, the judge calls “3”. That continues until the rep cannot be completed and the bar comes out of the rack position. BAR MUST REST IN THE RACK POSITION AND YOU MAY NOT PUT THE BAR DOWN. Count total reps.
Mel 55
Carl 55
Mo 45
Derek 45
Luke 36
Brian G. 36
Ted 34
Maria 28
Branson 22
Skip 14
WOD 2
2 Rounds For Time
25 Calorie Row
20 Pull Ups C2B/Chin to bar
400 meter run with a 25#/15# plate
20 Push Ups games style
Brian G. 10:57
Luke 11:11
Derek 11:20
Mel 11:57
Carl 11:57
Mo 13:01
Ted 13:10
Skip 14:27
Maria 14:50
Branson 17:38
Rx Challenge Standings after Week 2
*Note that the women are ranked with the men as everything is Rx and already scaled appropriately
Derek 10 Mel 12 Luke 14 Brian G. 14 Carl 16 Mo 16 Maria 25 Ted 28 Skip 29 Branson 34
Warm up
4x 400 run
Skill
Med ball clean/hang clean
Strength
Power Clean & jerk
3,3,3,1,1
Wod
10,9,8,7,6,5,4,3,2,1
Box jump 30″ 24″/hang clean #135/85
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.
From a skinny kid to a solid stud. We honor Paul Zetah this month for his attributes as a student in the classroom at CrossFit Scottsdale and for how far he has come the last few years outside the gym.
Headed down the same road alot of us found ourselves drinking and partying his dad Roger had a man to man talk with him and now 3 years later he is the healthiest he has ever been in his life.
Dedicating his life to himself and his family Paul has climbed the ranks from Level I to Level II and will definitely be apart of our Level III exam. Congratulations Paul it is a pleasure pushing you to your limits.
Coach Luke Kayyem
Warm
2k row
Skill
Deadlift/handstand push up
“Diane”
21,15,9
Deadlift #225/155
Handstand push up
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.
August 29th, 2010 at 12:02 pm Genius.........after 50 years nothing has changed. I man ahead of his time. Love these videos.