Programming for Wednesday, June 19, 2013

The road to health, fitness, and happiness is unique for everyone. It starts and ends in different places, and has various places to visit along the way.  Maybe some of us are just returning to the gym after a long hiatus or are just beginning to work out for the first time to change our LIFE for the better. Others of us may have been active for a while but are still looking to get stronger, slim down, and just improve our FITness as a whole. Others may eat, breath, sleep, and bleed the SPORT of fitness, and would die to score.  No place on this road to optimal well-being is any better or worse than the next.  They are simply different, but equally honorable and commendable.

Don’t forget these dates:
Thursday, June 20th from 7pm-8pm – Double Under Clinic
Tuesday and Wednesday, June 25th and 26th – 5th Annual Jump Rope-a-Thon (get those pledges in!)

Programming for Tuesday, June 18, 2013

Its time to brush up on our jump roping skills so we can be well prepared for the 5th Annual CrossFit Scottsdale Jump Rope-a-Thon!  In today’s warmup we will see how many jumps you can do in 10 minutes.  But on the 25th and 26th of this month we will put you to the test for 45 minutes! At the event each jump is worth .01, .05, .10, or .25 cents, and the total money raised will go to the Arizona Baseball Charities — making sure every kid can play!

Are you looking to change up your fitness routine? Do you feel stuck where you are and seeing little to no results? Does a community of friendly, encouraging and high energy people excite you and make you feel motivated? Then CrossFit Scottsdale IS the place for you. If you are interested in learning what CrossFit is, and what CrossFit Scottsdale has to offer you, then join us on June 22nd at 11am for a FREE introductory session. Let us walk you through our gym, show you what we are about and lead you through a workout we like to call the Baseline.

Once you go through your workout, you will have an opportunity to speak to a coach, have all your questions answered and of course,  become a student at CrossFit Scottsdale! We look forward to meeting you!

If you are interested in signing up for the Free Intro Session, please call us at 480.922.3253 or email info@CrossFitScottsdale.com.

That was my succinct response to Najla Kayyem’s general question, “What are your goals?” Although I didn’t know anything about CrossFit, or the grueling training that was necessary in order to actually accomplish my goal, I had already intrinsically committed myself to doing whatever it took to get there.

Shooting for the stars had never been my thing. Prior to CrossFit Scottsdale I had always been content with idly walking through life without ever aspiring to anything great. I was skinny, insecure, and certainly not badass by any means. However, shortly after becoming a member at CrossFit Scottsdale I quickly found myself craving to be something better than ordinary— to be the best I could possibly be. Najla and Luke adopted me into their family almost instantly, and I never wanted to leave. I was entranced by the hulking “fire breathers” tossing around mind-blowing amounts of weight like it was nothing. Watching people push themselves daily to their absolute limits while being cheered and pushed on by their surrounding classmates captivated and excited me. It was like the ultimate “self-betterment” institute and I wanted to be fully immersed in it at all times.

Looking back I couldn’t have possibly imagined the holistic benefits I would reap from doing CrossFit. I could never have imagined I would become the top athlete in the gym after only a year, or that I would win competitions. I also could have never imagined that by doing CrossFit I would acquire confidence, poise, and an applied dedication in all aspects of my life. I can honestly say that I am a better man thanks to CrossFit Scottsdale (can you say that about your gym?).

What makes CrossFit Scottsdale better than any other gym in the state? I could go on and on about the top-notch facilities or the “dialed-in” programming, or even the coaching. But what really makes CrossFit Scottsdale the best is the people.  In what other setting could your gym owner be simultaneously your second father, close friend and training partner? Luke Kayyem is that man for me. CrossFit Scottsdale is a home away from home for me, a place where I can just to hang out. It is a place where I can go to be pushed by those around me to be better than ordinary.

Although I am still far from my ultimate goal of going to the CrossFit Games, I could not be more excited for the journey ahead.

Basically what it comes down to is results, so here they are in numbers.
March 2012:

Bodyweight: 150 pounds

Squat: 135 pound

Overhead Press: 75 pounds

Bench: 155 pounds

Clean and Jerk: 115 pounds

Snatch: 85 pounds

Fran: scaled 9 minutes

June 2013:

Bodyweight: 183

Squat: 330

Overhead Press: 165

Bench: 265

Clean and Jerk: 265

Snatch: 230

Fran: 2:46

Thank you CrossFit Scottsdale for making me the best me I could possibly be.

“Show up don’t quit”

Strength
A1: Strict Pull Up Holds
Life – Ring Holds
FITness – Negatives x5 Reps 3-5 seconds each
Sport – Chin over bar, max seconds hold

A2: Ab Mat Sit Ups
Life – Arm Swing
FITness – Hands together, no swing
Sport – Hands locked behind head

A3: Max Jump Ropes, single or double, 60 seconds

3 Rounds

Conditioning
8 minute AMRAP
11 Back Squats 135/95#
21 Hand Release Push Ups

Stretching is not just something that our muscles need after a workout.  Rather, stretching is something that is required to allow our muscles to reach their full potential.  Do ever feel tension getting your elbows up in the front rack position?  What about those shoulders in overhead positions?  And those hips… every athlete could always use some more mobility in their hips! For these exact reasons, CrossFit Scottsdale is is hosting the Flexibility RX Workshop,today at 1:00pm with Kevin Kula.  If you want to see incredible gains in your workouts, take advantage of this opportunity and join us for a workshop that help you put your old PRs to shame!

Programming for Saturday, June 15, 2013

Programming for Friday, June 14, 2013

The beauty of AMRAP (As Many Rounds As Possible) workouts is that they truly capture the essence of the saying, “you get out what you put in.”  Call it fitness karma, if you will.  The energy you put forth during today’s workout is the only thing that is going increase the number you get to write on the board when you are finished.  It is the only thing that is going to progress you further down your road to health and wellness.  And it is most definitely the only thing that will give you that feeling of satisfaction as you pack up your things and walk out of the gym doors.  You can do anything for seven minutes.  Do yourself a favor and make those seven minutes the most grueling yet rewarding seven minutes of your life!

Join coach Luke Kayyem for part 2 of his Kayyem Signature Series on June 20th at 7pm as he goes over the double under. Become a master of the jump rope and get comfortable in your skill. This is a FREE skill clinic! If you are planning on attending, please sign up at the gym.