Posted by: Luke
REMINDER: FRIDAY STRENGTH CLASSES START TODAY @ 5:30
Posts in: Uncategorized
Hero week – DANNY
Posted by: Luke
“Danny” 20 minute AMRAP: 30 box jumps (24”/18″) 20 push press (115/75 lbs) 30 pull-ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter [...]
“Flex” Those Muscles
Posted by: Luke
The intense hero WOD’s programmed this week and the resulting soreness I know we are all feeling serves as a perfect backdrop for bringing up every CrossFitter’s favorite tenant, flexibility. The CrossFit Journal Article by Roger Harrell, Stretching and Flexibility, points out that flexibility does not come with strength training but that in fact strength [...]
Hero week – Hansen
Posted by: Luke
“Hansen” Five rounds: 30 reps, 2 pood Kettlebell swing 30 Burpees 30 sit-ups (25/10lb plate) Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also [...]
Hero week – GRIFF
Posted by: Luke
“Griff” Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Hero week – BADGER
Posted by: Luke
“Badger” 3 rounds: 30 Squat cleans (95/65 lbs) 30 Pull-ups 800 meter run In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
FIRST STRENGTH CLASS FRIDAY JUNE 4
Posted by: Luke
If this was you during the CrossFit Total on last week no need to worry help is on the way. That help of course is our new 5:30 pm class on Fridays. HERE IS WHAT YOU NEED TO KNOW: - workouts will be focused on the foundational strength exercises of back squat, deadlift, and shoulder [...]
Water
Posted by: Luke
Water, The importance of it in your diet is not a debate. “Drink some”. How much water however is. In my training lifetime I have heard everything from eight 8oz glasses to 3x gallons a day. Personally my goal is to drink 1x gallon a day. Not through coffee, tea or juice but a strict gallon of water. [...]
MidWestern Sectional WOD 1
Posted by: Luke
Warm-Up: Burgener Clean Warm-up WOD: “THE AIR FORCE WOD” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell [...]
WHIP IT
Posted by: Luke
Warm-up: 500m row Burgener Clean Warm-up (w/ med ball) Skill: Med Ball Clean WOD: 3 Rounds (21, 15, 9 rep count) Burpee 400m run 1 arm KB snatch* *Walk 15m with KB overhead before switching arms
© Copyright 2010 CrossFit Scottsdale. All rights reserved. Powered by Wordpress. Website Designed by Lion Face Studio.