CrossFit Scottsdale » All Pro Dad

Air Force Jedi Knight

spankynine — Fri, 15 Jul 2011 06:18:46 +0000

Today Luke and Kanon are in San Antonio at Lackland Air Force Base in support of our very own Allen Mikel Armstrong as he graduates with honors from Basic Training. For the rest of us here at CrossFit Scottsdale we will honor JEDI’s hard work, dedication, and outstanding achievements as we push extra hard (with a JEDI mindset) through todays WOD “Air Force”.

“THE AIR FORCE WOD”

For Time (95/65#):
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
+
Four burpees at the beginning of every minute.
(must complete all 20 reps before moving onto the next barbell skill)

“I want to dance at my daughter’s wedding”

Luke — Tue, 07 Jun 2011 04:42:40 +0000

I first joined CrossFit Scottsdale in order to become healthy and reverse my pre-diabetes. Most of you know that, and also know that did indeed get my insulin resistance under control primarily by WOD-ing 5 days a week. Now that I am a new daddy at almost 39 years old, I realize that beating diabetes is just the beginning. I have so much more to do to get healthy. The CrossFit definition of health is fitness across all ages. In other words, being healthy means that my Fran time at 39 years old would be about the same when I am 65 years old. Actually, I hope my Fran is better by the time I reach 65 because right now it’s not so good! The age of 65 is when most people consider retiring, spending their days traveling, golfing, or maybe needing some type of assisted living. When I turn 65, that could be around the time my newborn daughter would be ready to get married. Yikes! I got a late start on my family life, so that means I MUST stay fitter that other people my age in order to share in my daughter’s life milestones. I have to be fit enough and healthy enough to play with her in the park, to attend all her recitals or games, to be her hero at all times. I also want to be fit enough to scare the snot out of anyone daring enough to date her in her teenage years! And, most importantly, I want to be able to dance at my daughter’s wedding.

I’m going to be training harder than before. Sure, getting my Level 2 band was great and competing in Friday Night Lights was an awesome experience. Yeah, I would like to be able to do Fran rx’d or Murph with a vest. But most importantly, I have to train harder now because my family needs me more than ever, and because I will be there for my daughter for all her important life events. So this is an open invite to the CFS community: please help push me to reach my goals, and I’ll do the same for you!

- Don

“Rep Your Team”: All American Physical Fitness

spankynine — Mon, 14 Mar 2011 19:21:25 +0000

SPIRIT WEEK Day 1: ”Rep Your Team”
This is your day to bask in reflected glory … or maybe not so much if you’re a Steelers fan… nonetheless come dressed in your teams colors or rock your favorite jersey for some all American physical fitness at CrossFit Scottsdale.

Warm:
10 Push Ups
10 Sit Ups
10 Squat Slams
x 5 rounds

Strength:
Front Squat 10-5-3-3-3

Workout of the Day: “Kelly”
400 m run
30x wall ball (20#/14#)
30x box jump (24″/20″)
x5 rounds

“Coach your kids”

spankynine — Sun, 20 Feb 2011 07:00:03 +0000

4 Things to Know Before You Coach Your Kids

As your son or daughter signs up for youth soccer or T-ball, you’ll notice a little box on the application which a dad can check if he’s willing to coach.

If you do end up coaching your children, consider the following:

• First, don’t put pressure on your child. Believe it or not, your child may not be the star or team leader. Let him find his own place on the team.

• Second, make sure you have some practice time alone with your child. Many of the other kids will go home and play catch with their dads. You may think that, as a coach, you’ve already done that. But your son or daughter also needs your time one-on-one.

• Remember, the goals are fun, exercise, sportsmanship and self-improvement. Make sureeveryone participates to the best of their ability and contributes to the team. Give that struggling kid a few extra innings at second base – he may cost you a game, but he’ll also eventually throw somebody out. That’s real winning.

• Finally, coaching can be a chance to reach out – not just to your kids, but to some of the other kids on the team. These days, if you put 15 kids on a ball field, at least 7 will come from broken homes and another few will have dads who just don’t have a clue. What a great chance this is for them to be encouraged by an adult male who cares for their well-being. As a coach, you can make a life-changing impression on your child and every other kid on that team.

CrossFit Scottsdale Kids Run for Arizona Baseball Charities

Luke — Thu, 03 Feb 2011 05:32:14 +0000

I would like to personally thank everyone who was involved with our kids charity run for little league’s across the state. On Sunday my mentor and “Dad” Buddy Schultz founder of Arizona Baseball Charities handed out over $20,000 in cash to 10 Coaches from Peoria to Goodyear and Queen Creek to Scottsdale. Having raised over 4 million dollars since it’s inception in 1992 Buddy taught me two very valuable rules 4 years ago…

“Rule #1 its not what you know, it’s who you know & Rule #2 never forget rule #1″ I cannot tell you how much these two rules have worked in my corner since my family and I chose North Scottsdale as the place we would build a community, raise our family and call home….

As a child I was blessed with a family who could pay for my own equipment. Nike, Mizuno and Easton. I would go to Big 5 every year and pick out all the new models. I got picked up and dropped off with a snack at every practice. I was spoiled. I had no clue there were thousands of kids that would never get to play because they couldn’t afford it. Now I know and now I am doing something about it. CrossFit Scottsdale sits on the Board of Directors for Arizona Baseball Charities along with other CFS students Paul Westphal and Buddy Schultz.

Last year we started the CrossFit Scottsdale ”Kids run for kids” inside San Francisco Giants Scottsdale stadium. The turn out was outstanding over 230 boys and girls ages 3-12 taking over center field and finishing the race at home plate.

Afterwards thousands of families took the stands to watch a celebrity baseball game featuring Hall of Fame inductee Gaylord Perry, Mike Adams, Larry Yount, Jason Christianson and Tony Phillips. I had the honor of playing in the game and taking the field with some of these Legend’s. I even “struck out looking” which I will have to save for another story. More importantly I watched Buddy write checks to the winners after the game and I signed autographs to kids who had no clue who I was but could read “Show Up, Don’t Quit” under my name.

Next year I would like to have 500 kids run for free and I am going to need your help. If you would like to make a donation, purchase a foursome in our celebrity golf tournament, learn how to join the board of directors or just want more info please visit Arizona Baseball Charities or call me personally.

Coach Luke Kayyem
“So every kid can play”

All Pro Dad

Luke — Mon, 10 Jan 2011 17:54:02 +0000

One working definition of sacrifice is this: sacrifice is giving up something temporarily good for something eternally better. There are many brief, good things in your life: watching football, shooting a round of golf, hunting, fishing, exercise etc. But all of them are far inferior to spending time with your children. Going in the backyard and tossing a ball with your child, going out for ice cream or playing a board game with your kids should always trump the time spent on the trivial. So minimize your brief pleasures if you cannot include your children in those activities, and instead invest in what will last. Live the best life possible. Sacrifice yourself for your children. Become an All Pro Dad today.

Arizona Baseball Charities and CrossFit Scottsdale Kids Run for Kids

Luke — Mon, 01 Feb 2010 07:43:41 +0000

Thank you to everyone who came out to support us in this years Scottsdale Kids Run for Kids. Here is some footage from the race and the Celebrity baseball game that followed.

~Kids Run for Kids~

Luke — Tue, 26 Jan 2010 20:44:54 +0000

Hello,
My name is Kanon. Some of you know me from CrossFit Kids. I am the youngest of all the students. I love burpees! My daddy has been teaching me how to do them since I was born. It really helps me with my hitting when I play baseball. I’m pretty lucky to have my parents cuz they can get me new cleats, gloves and gear. When I heard that there are other boys and girls right here in Arizona that cant afford Little League uniforms or gloves or even hats. I got pretty sad but my daddy said not to worry and that he had an idea.

Arizona Baseball Charities and CrossFit Scottsdale have teamed up to turn a double play. By having Kids Run for Kids everyone WINS. The race is this Sunday at Scottsdale stadium at 11am. I’m going to be running with my daddy cuz I am only 3 but anyone can run under age 12. The coolest part is that we get to run inside the stadium and finish around home plate.

It’s only $20 if your parents are hip like mine and register online at http://www.arizonabaseballcharities.com/RFK/RFK%20index%202.htm or you can register the day of for $25. If you are interested in donating to the Arizona Baseball Charities every penny counts or volunteering for Sundays event please contact Coach Luke Kayyem Luke@CrossFitScottsdale.com

…and after the race there is a celebrity softball game. Like my daddy always says that’s two things I like baseball and free.

Kanon Kayyem
Check out this video of me hitting home runs last June (I was only 2).

CrossFit Kids Scottsdale Football

Luke — Wed, 04 Nov 2009 16:55:58 +0000

David Tousley

Ladies and gentlemen I Would like to introduce to you the “Future of Fitness” next time you see him in the gym on a Monday taking the CrossFit Kids class for a warm up and then the Level I class at 5pm give him a high 5 and yell HOORAA because this kid is a “Firebreather” At 10 years old David plays tackle football for the Scottsdale Firebirds and is in his 3rd week of playoffs with a record 0f 9-0. Having outscored thier oponents 369-0. We started working with him in January and now almost 10 months later all his off season prep work is paying off on and off the field. Both his parents Chris and Devra are also CrossFitter’s, my families insurance agent and real estate broker, sister Lauren is a gymnast and they are the best neighbors I have ever had. David’s semi final game will be this Saturday Vs the Gilbert Dawgs at 3pm at Chaparral High
Good luck David.
Coach

C.F.H.Q

Coach Tiffany — Fri, 16 Oct 2009 18:53:17 +0000

Warm up

400 meter run

15 seconds high knees/coaches pick the reps(do any # between 4-10) of push ups

2 Rounds (2nd round do squats instead of push ups)

Work:

25 Walking Lunges (each leg)

20 Strict Pull Ups

20 Double Unders

25 Dips

20 Knees to Bows

30 Kettle Bell Swings

30 Sit Ups

20 Sumo Dead Lift High Pull

25 Superman

30 Wall Balls

10 Burpees

For Time