Having it means breeding excellence through competition, raising our game, setting new standards and reaching new heights.
Being a leader means giving every ounce of yourself, showing 100% commitment to intensity, and having unparalleled enthusiam for those that finish after you.
More WODs, more PRs, more Opportunities for leaders of CrossFit Scottsdale’s School of Elite Fitness!
GET ON IT!
Very rarely can you touch my life in such a short time than “Nolan” has. A tall chunk of a kid with a great smile and even greater soul. He came to me exactly a month ago like so many do and said please help. With 60 days to prepare for his enlistment to the U.S Army. We prepared him to be ready for combat. CrossFit’s most important real life application. To train for the unknown. To be able to survive. To handle anything under any situation. It is with great pride and honor that this boy has become a man and will fight for our freedom. Thank you for your honor, respect and courage.
Coach
“Nolan”
200M sprint
10 pull-ups, 20 push ups, 30, sit ups
400m sprint
10 pull-ups, 20 push ups, 30, sit ups
800m run
10 pull-ups, 20 push ups, 30, sit ups
1 mile run
10 pull-ups, 20 push ups, 30, sit ups
800m run
10 pull-ups, 20 push ups, 30, sit ups
400m sprint
10 pull-ups, 20 push ups, 30, sit ups
200M sprint
#20 Vest for warriors
Warm
10,9,8,7,6,5,4,3,2,1
Wall Ball
Ball Slam
Skill
L-Sit
Max Effort
Back Squat
10,10,5,5,5,5,20
Today’s W.O.D is courtesy of “I am CrossFit” an affiliate in South Beach that showed us how they get down last weekend at the Crossfit Affiliate gathering in Miami.
Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.
Congratulations to “The New Breed” of CrossFit Scottsdale students who have showed the skills possible to complete the Level II test. Check out this video of the performance.
Level II Test
I. 2 Mile Run Men 50x Pull Ups Under 20-25 Minutes
II. 10x Clean & Jerks Body Weight-3/4 10x Overhead Squats 3/4-1/2 Body Weight
III. 50 Burpees Under 4 minutes
CrossFit Scottsdale Level II Test (orange Band) from Luke Kayyem on Vimeo.
50 box jumps
50 jumping pullups
50 KB swings
50 walking lunges
50 knees to elbows
50 push press 45#
50 back extensions
50 wall balls
50 burpees
50 double unders
Compare to Aug 25, 2009
I have been asked by several CrossFit Scottsdale students what the differnces are among the various styles of yoga. Yoga is a centries old Eastern born philosophy that was originally designed to help practitioners achieve spiritual enlightment by bringing balance to the body and clarity to mind. Like a Scottsdale cougar yoga has received several cosmetic adjustments over the centuries which has resulted in numerous yoga options that strive to meet the divergent needs yoga students. The Yoga Journal article Not All Yoga is Created Equal does a good job of explaining most of the major types of yoga and the differnces between them. Here is the link if you are interested. http://www.yogajournal.com/basics/165 Sumits yoga which is native to the Phoenix/Scottsdale area is not mentioned in the article but is a yoga practice done in a heated room that combines Bikram, Ashtanga, and Vinyasa.
CrossFit Scottsdale Yoga is based primarily in hatha yoga which focuses on different yoga poses combined with breathwork. But like CrossFit, CrossFit Scottsdale yoga has no problem borrowing from any type of yoga practice that will lead to greater overall physical balance and ultimately better CrossFit athletes. The class is designed to round out your workout regimine for the week. If the week’s WOD’s placed heavy emphasis on shoulders then CFS Yoga will include several shoulder openers. The squat position and hips in general are foundational in CrossFit so naturally all classes are designed to open the hips and increase flexibility. CrossFit Scottsdale Yoga is another take on yoga designed specifically to meet the needs of CrossFit students.
Warm up
1 Mile Run
Wod
10x KB Swings
10x Mountain Climbers each side
10x Hand Stand Approach
10x Rounds
Warm up
Inch Worm
Broad Jumps
3x
Skill
L-sit/Tuck
Wod
7x KB push press
14x Sit ups
7x Rounds For time:
Today Najla and I leave for Miami Beach, Florida to spend the weekend with hundreds of other CrossFit Affiliates worldwide. The purpose… “State of the Union” this annual event brings the “Leaders of the industry” together under one roof to discuss everything from the Games, certifications, seminars, programming, lectures and of course a beach side wod. I packed my jump rope, ab mat and my flip video to capture as many relevant topics to our school as possible. Have a great weekend and remember CrossFit Scottsdale Yoga @ lululemon this Saturday @ 9am. Food as fuel class @ 11:30.
Coach
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.
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.
"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.
Come and get some free diet and weight loss tips from expert dieter and CrossFiter MyrnaLynn
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.
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:
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.
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
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.
February 25th, 2010 at 8:45 pm Absolutely awesome!
February 26th, 2010 at 7:27 pm When I first opened CFS inside of the "Edge" on welness center. The leader board was a 12"x12" dry erase ...