CrossFit isn’t just for the boys either! Our strong women will demonstrate their ability to work those pull-ups, rope climbs and Olympic lifts that were traditionally reserved for the boys.   This will be a free class so bring your sister, mom, friend, daughter, niece, aunt or any other woman you know to come and see our CrossFit Scottsdale ladies show that “Strong Is the New Skinny!”

We want to hear your stories. Use the comments or Facebook to tell us what athletics and CrossFit have meant to you!

As a child I was blessed with a family who could pay for my own baseball 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, Richard Shields Toby and Buddy Schultz.

Two years ago 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. This year the run is FREE for every kid that wants to race.

Afterwards thousands of families will take to the stands to watch a celebrity baseball game featuring Hall of Fame inductee Gaylord Perry, Mike Adams, Larry Yount, Jason Christianson and Tony Phillips. Unlike some charities that you don’t see where the money goes my dad Buddy Schultz will write checks to the little leagues that just have to SHOW UP and DON’T QUIT. Pop’s is the catalyst behind the success of this great charity raising over 2 million dollars since it’s inception.

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. I hope to see all of you out at the park on Sunday. It’s going to be a beautiful day!

Coach Luke Kayyem
“So every kid can play”

Learn how to teach and perform the Power Snatch, Power Clean and variations 
Learn how to teach and perform related Squatting, pulling and overhead pressing variations.
Learn how to evaluate and correct movement deficiencies that may inhibit weightlifting mechanics
Learn basic programming for beginner and intermediate athletes
Learn basic biomechanics and key positions of weightlifting technique
Learn rationale for incorporating weightlifting movements in sports performance training programs

 “The Mission of USA Weightlifting shall be to enable United States athletes to achieve sustained competitive excellence in Olympic competition and to promote and grow the sport of weightlifting in the United States.”

Weightlifting the Sport is the only barbell sport in the Olympic Games. Weightlifting has been part of the modern Olympic Games since 1896. There are regional, national, and international competitive opportunities. 8 weight classes for men and 7 for women make it non-size restrictive. Weightlifting is a lifetime sport. There are age divisions from u-13 to 80+
Uses for Olympic Weightlifting: 1. Competitive Sport 2. Strength & Conditioning / Functional Fitness

Sports Injuries Per 100 participant hours in high school sports
Track and Field 0.57
Soccer 6.20
Basketball 0.03
Football 0.10
Gymnastics 0.044
Power lifting 0.0027
Tennis 0.001
Volleyball 0.0013
Weightlifting 0.0017
Weight Training 0.0035

Today we will be working on the clean, power clean and full squat clean and its progressions. Class will be just like a clinic and finish with a conditioning piece. This is a must attend day at CrossFit Scottsdale. I will be hosting another Olympic Weightlifting Seminar in March 2012.

Clean & Clean Related Exercises:
1. Front Squat
2. Power Clean + (descending positions) 1. Power Position 2. Hang Above Knee 3. Below Knee 4. Lift Off 5. Floor
3. Power Clean + Front Squat  
4. Clean (descending positions as above)

If you need more work on the Olympic lifts schedule a 3x session package with your Coach for $99 from now until the end of the year.
Coach Luke Kayyem
USAW Level I Coach

The CrossFit Scottsdale “Fundamentals Seminar ” will consist of the 9x foundational movement’s. Squat/Front Squat/Overhead Squat. Shoulder Press/Push Press/Push Jerk. Dead lift/Sumo DHP/Medicine Ball Clean. Each of these movements are an integral part of your CrossFit training as stand alone exercises as well as parts of more complex movements such as the clean and jerk, thruster, and snatch.  Mastering these 9 will  improve your technique on all other movements,  flexibility, power and intensity making sure you get the most out of each WOD.  You will have 3 hours of specific training from the entire Coaching Team.

WE ARE LIMITING THIS EVENT TO 10x STUDENTS ONLY.

The 3x hour Fundamentals course is $45.  Reserve your spot in the gym or email info@crossfitscottsdale.com.

Coach Luke Kayyem shown here at Luke Air Force Base has been in the fitness industry for more than 10 years and has been coaching CrossFit for more than 6,000 hours known as “Coach” to athletes all over the world will be adding another educational certification to his resume this weekend at the USAW Olympic lifting seminar in Palm Desert, CA. Be sure to take advantage of one this once a year seminar at CrossFit Scottsdale.

CrossFit Scottsdale Connections is a monthly networking event where fellow CrossFitters come together to enjoy lunch and learn about each other’s professions, to not only become a better supporter in the gym, but to help grow everyone’s business and network outside these walls. Your first month is FREE and Lunch is provided!

December’s meeting will be moved up one week due to the holidays and will be held on Tuesday, December 13, 2011 from Noon to 1:00pm. This meeting is hosted by Matt Blanton and will take place at Printing Solutions Office located at:

8281 E. Evans Road, #104, Scottsdale, AZ 85260.

Printing Solutions has been in business since early 2007 and is dedicated to achieving a reputation of excellence in the Phoenix area. Specializing in the common business products such as business cards, letterhead, catalogs, presentation folders, and envelopes, they also cater to the high impact marketing pieces such as postcards, tear cards, posters, stickers, and banners.

See you all on December 13th!

 My son Kanon Dean Kayyem was born into this world at the same hospital as me 25 years and 10 days later, Cedar Saiani in Los Angeles, CA. We spent the same amount of time in the womb, we were both born healthy and happy and we both had our mommas to comfort, feed and hold us close. So what’s the difference in our childhoods? Why has the first 5 years of my boy’s life been so special, so sweet and so happy for me? First let me explain my first 5. I was raised by 3 women my mom Regina, my great aunt Renee and my sweet grandma Rose. I learned to swim, fish and play ball just fine. We lived in Hawaii and Palm Springs. I was taught to respect, love and always take care of the women in my life and I must admit I was pretty spoiled but something was missing… In kindergarten our schools phone directory only listed one name. In tee ball our coach always favored the boys whose father would be at every practice and in high school when I was acting a fool my mom couldn’t find a way to slow me down. I was born, raised and have always grown up FATHERLESS. Unfortunately I don’t have a heroic story about his demise like getting shot down flying helicopters  in Vietnam or having his head eaten off by great white sharks off the coast of Africa while searching for buried treasure. Both stories I am proud to say I have told a few times in thirty three years most recently I told both my babies a bedtime story that he was climbing Machu Picchu with his pet alligator when the volcano erupted and he was never to be found again. I can laugh about it now but the truth is I spent my first 20 years wondering why? How come I can’t go to the park and play football, why don’t we celebrate father’s day and my all time favorite when I meet him I am going to punch him in the face! Fortunately I had an amazing roll model in my uncle Alan and he always played football with me, I always got my momma a gift and a card on father’s day and I never met the guy so I never had to hurt him.

When my wife and I learned we were having our first child a son all of these memories flashed in front of me and I started thinking of all the things we would do together. Football, surfing, video games, hugs, kisses, falling asleep on the couch on Sundays taking him to school and picking him up every day. So I vowed to become the dad I never had, to be the guy I dreamed of having by my side. The Coach who you could call at 2am knowing he would be upset but never ever mad and most importantly no matter how tall he gets someone you can always look up to. These were my dreams for 25 years and now my son, my boy mi hejo’ you have given me a purpose driven  life to live 100% every day and to make the people around me as happy and as beautiful as you.

Happy Birthday Kanon
Love Always Your Pappa


 

As we approach the middle of my favorite month of the year and the season is changing I have to reflect on the past 3 Octobers and what this month represents for me and my family. When we first moved to Scottsdale in October 2007 my son Kanon turned one and was learning to walk. Camille wasn’t due for 8 months and I was training at a local Globo Gym. My wife Najla was wearing a suit and working as VP of a construction project in North Phoenix.

3 years later my son ran his 1^st mile in 11:42 and my wife is now full time in lululemon, overseeing the entire operation of Kayyem Fitness. So how did we get here? Accountability to ourselves 1^st our family and our students.  We changed, got better, overcame obstacles, challenges, road blocks and kept on rolling. We never stopped and never ever quit. We dedicated our lives to doing the common uncommonly well and we held our coaches, students and ourselves accountable for every action we made. All we asked from you was to follow these two rules “Show up and Don’t Quit” Some of you reading this will understand exactly what I’m talking about, you’re the ones  whose lives have been forever changed because you decided to  take a stand and fight for what’s important in your life. Because you were sick of sedentary. You had no excuses left and you needed to CHANGE. You are the ones that are “living the lifestyle” Fitness is your drug, CrossFit is your sport and Paleo is your heritage and for that I congratulate you, but this is not for you.

This is for the girl who never came back after her baseline because it wasn’t as easy as running on the treadmill. This is for the MLB All Star who never came back after he joined… and pretended we got disconnected when I called him to find out why. This is for the couple who joined a high end Globo Gym that claimed it was teaching CrossFit because it was cheaper and open on Sundays. This is accountability 101 and I am professor Kayyem.

Have you ever been hanging out with friends or at work and you get a random Voicemail that sounds like this “Hey this is Coach Luke from CrossFit Scottsdale I’m just calling to check up on you, we haven’t seen you in class in a week and we would like to know if everything is ok? Are you out of town, did you get sick or Branson, if you’re in jail let me know if you need a ride”, All joking aside most people tell me they just aren’t signing in and we both laugh until I remind them it’s a 50 burpee penalty the next time.

Accountability right across your face. BOOM< POW< BANG like a Batman cartoon or an Old Spice commercial. What about when you don’t return my calls and I have to resort to phase 2 deathcon. Nobody can hide from Facebook so my post reads “Chris is missing from CrossFit Scottsdale, have you seen him?” I’ve done everything from call the office to send threatening emails to your wife (I always apologize after). By any means necessary, Mr. nice guy never worked before so why would it now?

The cold hard facts are you’re lazy, you have excuses and you need help.  I will admit this method does not always work I’ve lost a few good men along the way, been defriended once or twice and I heard they had a shirt burning party down the street. It doesn’t matter because the ones who do commit and put in the work get the results and that gives me the juice to get up and go H.A.M for 15 hours a day. We feed off of each other and that is what makes us grow, so that we can build, design and create a community that embraces hard work, respect and the values of commitment. We teach you how to live and train at optimal levels so that you may perform well at anything. You know what I get in return? Life changing testimonials tear jerking tales of lives that have been transformed before our eyes.  Thank you, thank you but this isn’t a commercial or my almost famous roast, this is hard evidence that we all need a kick in the ass sometimes, a text to get up and get your butt back in gear and a call out to be not just better but the best and not just the best you have ever been but the best anyone has ever seen and somehow somewhere down the line you can return the favor and hold someone else accountable to a higher standard.

This is what we do and and we do it better than anyone else.

DEDICATION. DISCIPLINE. HUSTLE

Luke Kayyem
Kayyem Fitness
Established 2000

2/3 c coconut oil
1/2 c honey
1 tsp vanilla

4 large eggs
3 Ripe bananas

1c no sugar added (80% cocoa) dark chocolate
1c Walnuts

Combine dry ingredients

Combine wet ingredients

Beat and add eggs and bananas

Fold in chocolate and walnuts

Bake cookies on cookie sheet with parchment paper at 350 for 15-18 minutes

Makes 24 cookies

Monday, September 5^th is Labor Day. Bring a friend and join us for a FREE CrossFit and Yoga Workout this holiday at 8am, noon or 5pm. Yoga will take place at 6pm.

KEY
Classroom A: Original Space
Classroom B: Expansion Space

New Classes added to the schedule in September

Mon/Wed: 4:30pm Level 2- orange band (B)
The WOD for the first Level 2 class on Wednesday 9/7 at 4:30pm will be the Level 2 test (reference your Success Journal 3.0 for details).

Tues/Thurs: 6pm Beginner (B)

Friday: 5:30pm All Levels (A)

September Schedule Changes/New Times:

Monday:
3:45pm CrossFit Teens (B)
4:15pm CrossFit Kids (A)

Wednesday:
3:45pm CrossFit Teens (B)
4:15pm CrossFit Kids and Little Heroes (A)
7pm Foundations (B)

SealFit 2.0 will resume on Friday, September 9^th at 5am. This eight week course is held on Friday mornings for 2 hours a week from 5am-7am. See a Coach to get signed up for the next squad.

Levels

Moving forward please try to attend the appropriate level class. Leveled classes allow us to give you the attention that you need most. In the beginner classes we will focus on more instruction, and will work on basic skills and general strength development. The more advanced classes will work on more advanced skills and with heavier loads.

There is definitely a place for all-level classes, but as your coaches we want to be able to give you more attention and better develop you as athletes. Fundamentally there are progressions to performing movements proficiently.

Level tests are an important component to our program here at CrossFit Scottsdale.  The process of achieving different levels is, nonetheless, an established method of helping our student’s progress.  Each level has its own properties and unique qualities.  Beginning students will learn shortly that mental and technical improvement go hand in hand.  In time, all those who train CrossFit will come to appreciate the merits of the class level system.

Level tests typically occur every other month. If you want to test prior to the scheduled test date, book a private skill lesson with a Coach. Because all students have different potentials, it is important not to compare your progress with that of another. Level testing should only be used as a means by which to measure your own improvement and determine a suitable class to train in where there are people at the same ability level as you. One of the most important aspects of the test is the student’s mental attitude.

At CrossFit Scottsdale we advocate the importance of quality over quantity. For example, the quality of your reps vs. the number of reps completed; the quality of your WOD (Workout of the Day) vs. the top time on the white board; a few quality workouts during the week vs. a halfhearted WOD every day of the week.

The reason we teach quality is because everything that we do in CrossFit as well as in life is built upon foundation. We must be proficient in one area before moving on to the next. CrossFit Scottsdale Level Testing plays an important role for both new members just beginning a workout program and elite competitors. 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.

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 CrossFit is about where we end up, not where we begin.

Put these September events in your calendar today:

Friday 9/2 5:30pm-7:30pm: “So easy a Kayyem could do it”…. Learn how to improve your nutrition and eat practically Paleo with practically no effort. $20 for students/$25 for non students

Saturday 9/3 9am & 10am classes: 31 Heroes Tribute WOD if you plan to participate please register at 31heroes.com (this IS a fundraiser). All proceeds will be received through the Navy SEAL Foundation

Sunday 9/11 8am, 9am, 10am: “One Nation Under WOD” Come and celebrate the 10^th anniversary of 9/11 with us by working out alongside men and women in uniform. Sign up at the gym or email info@crossFitScottsdale.com to reserve your class time. Space is limited. Every participant will receive a FREE T Shirt (while supplies last).

Thursday 9/15 at 7:30pm: Food as Fuel Class. Learn the ins and outs of the Zone and Paleo diets. Discover how to eat, when to eat, how to shop and what to do to live a healthier lifestyle.

Saturday 9/17 9am & 10am class: Fight Gone Bad 6. Get signed up for your appropriate level at the gym. To donate to the cause visit www.fgb6.com

Saturday 9/24 1pm: What is CrossFit? Learn more about the science of CrossFit.

Monday 9/26-Friday 9/30: HELL WEEK 3 (2 a days M-F). Free for Unlimited students.