Just do it!
50 double unders or 5×1= 250 single jumps
25 single arm KB swings #35/#15
5X For time
Check out this video of my good friend Chris LaLanne explaining the KB swing at the “Brickhouse”
Remember… the Row
250 meter row
Squat
250 meter row
Sit up
250 meter row
Superman
250 meter row
Pelvic thrust
250 meter row
Knees to elbows
1 min at each station
Then start from the bottom and work back up
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CrossFit Fury Memorial Competition
This Friday at CrossFit Fury, Team CrossFit Scottsdale will be competing for a good cause in a unknown W.O.D. Come cheer on Coaches Luke, Erica, Tiffany and Bryon. Students Brian G, Jon Kaufman, Bryan K and Doug as we “Raise our game” against each other and other regional CrossFitters.
July Athlete of the Month
Congratulations Sara H, your hard work and dedication is paying off. Sara has only been with CrossFit Scottsdale 2 months and already acts like a veteran. She is always early, never misses a class. Trains at home with her husband Peter who is also a student all while feeding and changing Charlie (CF Kids 2013) She has also attended classes at CityNorth and improved her baseline time by 1:45 to Win the most improved cadagory. Way to go Sara. Make sure you give her a HIGH 5 and let her know She Rocks…
One Response to “ July Athlete of the Month ”
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Najla Says:
August 12th, 2009 at 3:00 pm Congrats Sara! You are doing an amazing job. Keep up the great work.
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Dr. Barry Sears-Activate your health!
Coach Tiffany and Skip Divelbiss with Dr. Barry Sears
It was a privelidge and an honor to meet Dr. Barry Sears this weekend in Irvine, CA. He spoke to approximately 400 fellow crossfitters about the Zone Diet in terms of fighting silent inflammation and creating optimum performance. Here are some highlights from this amazing seminar.
The underlying cause of virtually every chronic disease as well as the aging process is inflamation. The body is a complex orchestration of pro and anti inflamatory events. Diet has the ability to activate or inhibit these events. You are in control of your future!
The Zone: Its about hormonal control and gene expression. Use food as a drug in the right prescription to fight silent inflamation, control your homones and genes. Listen to your body! You may or may need different amounts of carbohydrates, protein and fat. Don’t complicate it either. Use one hand and one eye to determine amounts of food. Eat small meals that consist of lean protein at each meal no larger than the size of the palm of your hand. This is 1/3 of your plate. Fill the other 2/3 with colorful low glycemic load vegetables and fruit. Add some good monounsaturated fat. That’s it!
Performance Zone: To increase performance you must be able to control homones and inflamation.
Being in the Zone can give you decreased inflamation which means decreased recovery times, increased muscle mass, increased reaction times, increased mental focus, and decreased body fat!
Big Take Aways:
The power of Fish Oil! Are you getting enough?
Low-Fat diets have no health advantage.
You must release your “fat trap” to permenently lose weight.
Its not about calories it about converting to ATP that matters.
Diet is a way of life!
“Let food be your medicine and medicine be your food” ~ Hippocrates
Thank you CrossFit and Dr. Barry Sears for putting on this event!
~Coach Tiffany
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Mean Monday
50 sumo dead lift high pulls #65/#45
35 box jumps 18″/24″
20 double unders/ 200 singles
3X
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CrossFit Kids
Warm-up
Jump rope 1 min
Run 3 laps
Jump rope 45 sec
Run 2 laps
Jump rope 30 sec
Run 1 lap
Work
Bear crawl
Push press
High jumps
3X rounds
Game
Balance ball toss
Miss 1 push up
Make Coach does 1 burpee
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lululemon athletica
Come join Coach Luke this Saturday, August 8th from 10-11am at lululemon athletica on the Borgata. We will be teaching a free class inside the new lulu location at 6166 N.Scottsdale Rd. Suite 408.
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Team W.O.D Saturday
Team Tabata
Bottom to bottom squat
KB swing
Box jumps
Wall ball
Row
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Free CrossFit Class at CityNorth
08/06/2010 - 09:30 AM
Join CityCenter of CityNorth for Free Fitness Friday's with CrossFit Scottsdale. Bring a great attitude and get ready to jump start your fitness routine. 9:30am at Fountain Court across from Mojo Yogurt.
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Level 1 Test for the White Band at CrossFit Scottsdale
08/12/2010 - 06:30 PM
Come one come all…if you are ready to move into the next stage of your training and want to wear the white band join us on Friday evening at 6:00pm for the L1 test…if you want to see what it’s all about, come and cheer your teammates on. Please be sure to bring your Success Journal so that a Coach can mark off what you pass/fail and your times. To qualify, your baseline time must be under 5:15 (men) and 6:30 (women) at the intermediate level. You will only be allowed one attempt at each exercise.
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Free Class at Lululemon Sat 11am
08/14/2010 - 11:00 AM
Free CrossFit class at the Lululemon Showroom at the Borgada 6166 N Scottsdale Rd, Scottsdale. All fitness levels and ages welcome.
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Food as Fuel Class at CrossFit Scottsdale
08/14/2010 - 12:00 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.
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CrossFit Scottsdale Connections Networking Luncheon hosted by Calistro Bistro
08/17/2010 - 12:00 PM
Come network with your fellow CrossFit Scottsdale students and learn their professions and see how we can all help eachother with business. The next CrossFit Scottsdale Connections Luncheon will be held at Calistro Bistro hosted by Devin Walsh at 18221 N. Pima Road #140, Scottsdale, AZ. If you are interested in joining, please rsvp to Ashley; ashley@crossfitscottsdale.com
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Free CrossFit Class at CityNorth
08/20/2010 - 09:30 AM
Join CityCenter of CityNorth for Free Fitness Friday's with CrossFit Scottsdale. Bring a great attitude and get ready to jump start your fitness routine. 9:30am at Fountain Court across from Mojo Yogurt.
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CrossFit Scottsdale Anniversary Party!
08/20/2010 - 06:30 PM
time Flies when you're having fun and getting fit! Hors d'ouvres and beverages, lululemon athletica fashion show, CrossFit and CrossFit Kids Workout demos, Raffle, Live Music and Team Awards! Come join us in this GREAT celebration of success. Thank you to all of our amazing students for making this possible. Friends and Family are welcome!
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Back to School Meals with Chef Rachel Albert
08/27/2010 - 06:30 PM
Eating healthy meals doesn’t have to take endless hours of labor. If you know where to shop, what to buy, and how to cook with multiple meals in mind, you can pull together great meals for the whole family with leftovers to spare. Chef Rachel will show you how to simplify meal planning with satisfying salads, easy protein dishes, dressings, and mix and match menu ideas. Wheat free, gluten free, dairy free cooking demonstration. Menu Curried Chicken Salad with Grapes & Nuts Steak Salad with Roasted Vegetables, Avocado & Lime Dressing Baby Greens with Toasted Pecans & Poppy Seed Pineapple Drizzle with Turkey Breast The Everlasting Salad Homemade Beef & Bison Jerky Toasted Nuts with Herbs & Spices
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Food as Fuel Class at CrossFit Scottsdale
08/30/2010 - 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.
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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!
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CrossFit Scottsdale Connections Networking Luncheon hosted by The Tousley Team
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 eachother with business. The next CrossFit Scottsdale Connections Luncheon will be hosted by Devra and Carol Tousley, our preferred residential real estate team. Details and location to follow! If you are interested in joining, please rsvp to Ashley; ashley@crossfitscottsdale.com
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CrossFit Scottsdale Connections Networking Luncheon hosted by Perry Chrisler of Concierge Communications
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 eachother with business. This month's CrossFit Scottsdale Connections Luncheon will be hosted by Perry Chrisler of Concierge Communications. The meeting will take place at Telesphere 9237 E. Via De Ventura, Suite 250, Scottsdale, AZ 85258. If you are interested in joining, please rsvp to Ashley; ashley@crossfitscottsdale.com
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August 13th, 2009 at 12:46 am Way to go Sara!!! I'm so proud of you and plan on joining you soon! You look great. Keep it ...