We believe in setting goals and working toward them at CrossFit Scottsdale. This is why we have put in place the level testing, give it a shot tomorrow at 7pm!!
Warm Up
PVC Stretch
Skill
Burgener Snatch Warm Up w/ Barbell
Strength
Front Squat 3,3,3
*warm up with 2 barbell sets of 10
Workout of the Day
PR your Snatch: 20 minute lifting session to hit 1 RM
10 min Snatch ladder at 50% of max
1 bar facing Burpee after each snatch
Don’t Forget the Olympic Lifting Seminar with Coach Luke Kayyem is Friday, May 25th from 6-9pm. CrossFit is 33.33333% Olympic Weight Lifting, so why not master a piece of the pie? Sign up today at the gym before it is too late!
Packaged Paleo food is now available daily at CrossFit Scottsdale
“Exercise is the King and Nutrition is it’s Queen… together they make a happy kingdom”
– Jack Lalanne
You DESERVE a BETTER lifestyle and CrossFit Scottsdale is here to make sure that you are set up for success. We are thrilled to partner with Health Ease; a locally owned company who helps busy professionals reach optimal health with PLANNED, PREPARED, & DELIVERED nutrition daily. This program will allow you to live an easier and healthier lifestyle, while still satisfying your desire for delicious grab and go food.
High quality, fresh, portioned, paleo meals are now available at CrossFit Scottsdale 5 days a week M-F. The Health Ease team will deliver fresh breakfast, lunch/dinner and muffins daily in the 6am hour for your convenience and pleasure. Grab a breakfast plate after your morning WOD and take a muffin with you for your snack at work or come in for a nooner and leave with a great nutritious lunch. Don’t have the time or energy to make dinner, no problem grab some at the gym. Either way, you are on the right track to optimum health and fitness. Preparation is half the battle, why not let someone else fight it for you?
Are you too busy to cook and prepare meals ahead of time, and then do all the dishes afterwards? Or maybe you don’t have time to think about what your next meal is so you just skip it or eat something unhealthy? Have you gone to bed without eating dinner because you didn’t go grocery shopping? How about getting takeout or fast food because it was more convenient? Even though you know all of these can have severe and long term effects on your health, it still happens right? Not if we can help it… next time you are in, grab a meal and see how convenient and easy it is to eat right.
There is an honor sheet posted on the new glass refrigerator. Please write your LAST NAME on the sheet and mark what you took, we will be charging house accounts bi-monthly. Here is a sample menu to get those taste buds prepped.
Breakfast $8:
Lunch $9:
Dinner $9:
Muffins/Snacks $4:
Health Ease is owned and operated by a certified nutritionist, master chef, crossfitter and accredited personal trainer. You might see the founder Jill Konderik in class so give her some feedback on the program. Beyond the ‘Grab and Go” available at CrossFit Scottsdale, The Health Ease team can also create a custom plan to systematically achieve your individual or family nutrition needs. These programs are fully customized to each individual with a step by step plan included. Zone, Paleo, Weight loss, weight gain….no problem. The meals are prepared just for you and delivered to your door daily. This option takes the tedious weekly shopping, cooking and cleaning right out of your schedule. We will be partnering with Health Ease for our next nutrition challenge in July where an option to participate in the challenge will include your daily food intake. If you are interested in learning more about the various programs that they offer visit www.HealthEaseUSA.com
CrossFit Scottsdale’s Level I test is this Thursday night at 7pm. Everyone is encouraged to come give it a shot, if you have already earned your white band then please come cheer on your fellow CrossFitters. Today’s workout will give you a little taste of what the test will look like.
Warm Up
Dynamic Stretch
Foam Roll
Strength
Strict Press 5,5,5,5,5
Push Press 10,10,10
*barbell only for both
Workout of the Day
3 minute rest between movements
400m Run
2min of Air Squats
70sec Handstand Hold
2min of Sit Ups
15 Consecutive Push Press 75/55#
15 Consecutive Thrusters 75/55#
15 Consecutive Wall Balls 20/14#
*If you have a level 1 band already scale up
Warm Up
10 min jump rope 1 min single 1 min doubles *basic warm up leg kick/lunge/high knee/down dog
Skill
10x air squat/push up/sit up/ring row 3x
5 min rest
WOD
Baseline 1 75%
500 row 40 squat 30 situp 20 push up 10 pullup Pull ups are with band or without NO JUMPING
5 min rest or 2nd heat
Baseline 2 100%
Warm Up
Foam Roll
Outdoor Dynamic Drills
Skill
Rope Climb Progression
Strength
Squat 5,3,1
Workout of the Day
1 min Handstand Hold
1 minute Wall Ball 20/14#
1 minute Kettlebell Swings 55/35#
1 minute rest
x3 rounds
*Score=total reps + seconds in handstand
Come test your fitness skills at the Level I Test next week on Thursday, May 24th at 7pm at CrossFit Scottsdale. This test is for designed for students to test their level of fitness in 10 different exercises.
CrossFit Scottsdale Level Testing plays an important role for both new members just beginning a workout program and elite competitors as well. First of all, level testing allows us to set a goal and strive for it. We find that focusing on a goal and the steps required to reach it is far more effective then working out aimlessly. Secondly, level testing allows us to set a foundation. By doing level testing we are able to uncover areas of weakness that we have and work to make them our strengths, something that we all need to do in order to be well rounded. If there is a certain piece or exercise in one of the level tests that will be tough for you then make a habit of working on that piece before or after class and track your progress. Your results will improve in other areas as well. Level testing also allows us to know which classes will best fit your needs. If I am a not a Level 1 student then I will most likely need more instruction then someone who is already a Level 3 student and can attend a class accordingly.
And of course most of all Level Testing is supposed to be FUN. It allows us to strive for something, work hard for it, hear our names cheered on by coaches and peers, stand on top of the podium to collect our new bands and to wear our Level band with pride, showing off how far we have come to achieve our goals. Because in the end our fitness is about where we end up, not where we begin.
CrossFit Scottsdale is a School of Elite Fitness and a premier community fitness facility in Scottsdale providing a family friendly atmosphere. With a variety of programs to offer there is something for everyone!
Warm-Up
40 sit-ups
30 sec plank hold
30 sit-ups
1 min plank hold
20 sit-ups
1.5 min plank hold
10 sit-ups
2 min plank hold
Strength
@ max weight:
Shoulder Press 1-1-1-1-1
Push Press 2-2-2-2-2
Push Jerk 3-3-3-3-3
Workout of the Day
Tabata Sprints
The Lab at CrossFit Scottsdale is a coach supervised open session for you to work on any skill based movement, strength component or WOD. On The first and third Saturday of the month from 11:00am-12:00pm, CrossFit Scottsdale will be open to all students to come in and practice your skills and drills and focus on your needs and areas for improvements, and this is Free to all students! Just one more opportunity for you to show up, get better, and don’t quit!
The next lab session is this Saturday
May 19th from 11am-12pm
How committed are you to your fitness? Take advantage of this hour and come try it this weekend!
Push your limits at CrossFit Scottsdale, after all pain is perception.
Warm-Up
Run 400 Meters
30 Air Squats
20 Push Ups
x2 Rounds
Strength
Clean & Jerk
5x @ 60% of 1RM
5x @ 70% 1RM
5x @ 80% 1RM
5x @ 90% 1RM
Workout of the Day
“Body Blasters”
Burpee > Pull-Up > Knees-to-Bows
x30 for time
