CrossFit Scottsdale » Videos

Fitness Intensity

spankynine — Mon, 30 Jan 2012 14:42:15 +0000

With the CrossFit competition season in full effect and the Reebok CrossFit Games right around the corner it is time we begin to really focus on stepping up our fitness intensity. All week at CrossFit Scottsdale we will be doing each of the 2011 Open workouts. This will allow all students to see what kind of skill and strength is required to be a “gamer”. Whether you choose to compete in the CrossFit Games Open everyone is encouraged to participate in Friday Night Lights. This event will be hosted and held at CrossFit Scottsdale on February 24th, a scaled, rx, and masters divisions will be offered. Don’t miss out on the fun – registration opens on Febuary 1st on CrossFitScottsdale.com.

Warm Up
jump rope/double under
PVC Burgener snatch

Skill
Power Snatch

Workout of the Day
Reebok CrossFit Games Open Workout 11.1
10 minute AMRAP of:
30 double unders
15 power snatch #75/55

*MOVEMENT DESCRIPTIONS*

Double-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

Power snatch
This power snatch is really a “ground to overhead anyhow.” The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every repetition.

Fitness Counts

spankynine — Thu, 26 Jan 2012 13:38:33 +0000

CrossFit Scottsdale offers a program geared to prepare the body for better fitness by not focusing on any one activity. Rather, CrossFit wants the body prepared for any and all activities and sports. It focuses on core strengthening and conditioning. It is not the same routine everyday, but a regular mixture of activities designed to activate and strengthen various core and major muscle groups from a variety of tasks. Fitness counts and CrossFit Scottsdale is guaranteed to be the best workouts you’ve ever had, come in and try it out!

Strength
Back Squat 5,3,1

Press > Push Press > Jerk
5 reps of each – all unbroken
x5 rounds
*1st two barbell only*

Workout of the Day
10 min AMRAP of:
10 Thrusters 95/65#
200 m Run

Monday, Martin Luther King Day, Free Workout for our Students!

Dawn — Sat, 14 Jan 2012 16:05:59 +0000

This Monday, January 16, 2012, is Martin Luther King Day! On this day CrossFit Scottsdale will have only three special classes for our students. These FREE classes will be held at 8am, 12pm, and 5pm.

Workout of the Day

“MURPH”

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

*if you have a vest or body armor, wear it!*

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY., who was killed in Afghanistan June 28th, 2005.

“This workout was one of Mike’s favorite and he’d named it ‘Body Armor’. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.” – First posted on CrossFit.com August 18th, 2005

This is a FREE class so we want as many athletes to participate as possible! Show up! Don’t Quit!

CrossFit Scottsdale Kids Fun, Family, Fitness

Luke — Wed, 04 Jan 2012 06:48:35 +0000



Jump your way to great health…
spankynine — Tue, 15 Nov 2011 04:21:09 +0000
This week we will be perfecting the art of the double unders. It is a fitness skill 1st, conditioning tool 2nd, and pain in most peoples @$$ 3rd. It will frustrate even the most advanced athletes – see Miko Salo at 2010 CrossFit Games. Furthermore, with this movement you either do or you don’t have them. For those of you that don’t, each day this week we will work different pieces to help with putting together the entire pie. Getting a good jump rope is the 1st step and sizing it correctly is equally as important. Advanced students will be working on double under 360s: rotating in a circle while rotating your rope 2x round each jump. Check out this video from my friend Brad McLeod a former Navy Seal and prepare to jump your way to great health!Warm up

Baseline

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups
Skill

Double Under Progression 1-10
Strong 

Strict Press 10,9,8,7,6,5,4,3,2,1
Workout of the Day

21-15-9

Box Jump

Air Squat

Double Under

SealFit coach and founder of SealGrinderPT an American made company.
 



“Self defense seminar”
Luke — Thu, 03 Nov 2011 20:35:40 +0000

11/07/2011 - 07:00 PM
How will you react when you are in that situation that everybody hopes will never happen to them? Are you prepared? Do you know how to defend yourself? At CrossFit Scottsdale we want to give you the opportunity, courage, and confidence you need to ensure you do not become the victim. Sensei Tyler Warren will by running a Basic Self-Defense workshop to help increase your odds if the unthinkable happens. At CrossFit Scottsdale we are all about saving lives. Take the time to learn to defend yourself…it just might save your life! Sign up today at CrossFit Scottsdale.



Barbells for Boobs Recap
JennD — Wed, 02 Nov 2011 19:59:19 +0000
This passed Saturday CrossFit Scottsdale participated at East Valley’s Barbells for Boobs. Fourteen of CrossFit Scottsdales athletes competed and even more showed up to support. Coach Hallie Flood took home 3rd for the ladies and Ron McClendon “Goldie” took home fourth for the men. Old PR’s were smashed and new one’s set. All and all it was a great Saturday for a wonderful cause.





Athlete(s) of the Month
Luke — Thu, 08 Sep 2011 11:00:00 +0000
This month we are celebrating the success of Keith Robinson “Team Alpha”and Ken Galinski “Team Bravo”. Not only did they complete SealFit 1.0 they were leaders of their respective teams. What makes me even more proud is that they both came back to our program after taking some time off to heal wounds, clear minds and focus this summer.
Keith sat down in my office June 2^nd and told me he was just beat down physically and mentally by an old injury and that it was holding him back. He also told me that he would not be joining me at “KOKORO” camp for SealFit training later that month. We were both disappointed but understood it was much needed. After 6-8 weeks off we met again and slowly started All Level classes twice a week at 50% of the weights programmed. Then we added intensity… slowly to build Keith’s confidence and strength back up. Then back up to 3x a week plus the 2 hour SealFit class from 0500-0700 every Friday. Keith dominated the dojo, captured the flag and hit the bull’s eye. On the final day and class of SealFit 1.8 “Graduation Day” he was the “Lead Dog” and showed me the real Keith Robinson. It will be my privilege to watch Keith concur “Kokoro” on October 22^nd and complete the Goal he set.
Kenny “G” grew on my heart every week always smiling and keeping his cool. On the final evolution of 1.8 Ken got some super human strength and pushed the #245 sled in both directions without stopping. By far one of the most challenging and uncomfortable movements on the planet and Ken looked like a superhero ripping up the pavement.
This Friday SealFit 2.0 will begin with both of these men as Team Leaders. The theme of this course will be “Heroes” In honor of our American Forces especially our very own all over the world. This week we will be starting off with  “Nolan” plus “Jedi” then we will get 1st class instruction from Sensei Tyler Warren on hand to hand combat and finish with “Fight gone bad” boxing style with 1 minute of sparing 5 different people 3x rounds . For those of you not quite ready to commit to the entire 8 week program come to the 1^st class and test yourself. If you do like it you’ll be back for 2.1. *You must have a level I band or higher to attend or see a Coach for approval/You must complete all 8x weeks to “Graduate” 9/9- 10/28 to receive your “Camo” band. Hell Week III will start week of 9/28. You will need a black classic CFS shirt/The SealFit program counts as 2x classes/Not all classes will be held on campus. Field trips for Swimming, hiking, and boxing will be part of the program. Complaints, problems and blames will not be tolerated for your safety during the entire 8 weeks if you have any questions or concerns visit the video section of this SealFit program brought to you exclusively at CrossFit Scottsdale.



“Forging Mental Toughness”





SealFit 1.6
Hallie — Thu, 18 Aug 2011 21:31:37 +0000




The Helen Challenge – AZ Summer Style
Don — Thu, 07 Jul 2011 16:16:25 +0000
It’s that time of year again!  Get ready for the next CrossFit Scottsdale Challenge: Helen with a slight twist because it’s summer in Arizona!  Helen is a classic CrossFit Girls workout that is 3 rounds of a 400m run, 21 kettlebell swings, and 12 pull-ups.  So instead of melting outdoors, we will be rowing instead in cool, air-conditioned comfort!
The CrossFit Scottsdale Challenges are an excellent opportunity to push yourself and really see how quickly you can become stronger, faster, and fitter.  If you have never competed in a challenge, it is an AMAZING experience and something that will boost your fitness level for sure.  Prelims are Saturday July 16th and Finals are 6 weeks later on Saturday August 27th.  Prizes will be awarded to top male and top female in each of the 4 categories, as well as most improved.  The cost is only $30 and is an investment in yourself

We will be doing 3 rounds of 500m row, 21 kettlebell swings, and 12 pull-ups.  The standards and weights are as follows:
  Elite:  Men – 75# KB, chest-to-bar pull-ups; Women – 55# KB, chin over bar pull-ups
  Rx:  Men – 55# KB, chin over bar pull-ups; Women – 35# KB, chin over bar pull-ups
  Intermediate:  Men – 35# KB, blue-band pull-ups; Women – 25# KB, green-band pull-ups
  Beginner:  Men 35# KB, jumping-swinging pull-ups; Women – 25# KB, jumping-swinging pull-ups
Check out the Standards video below.  Get ready for a great time.  Cheer your friends, invite your family, and leave it all on the floor.  We are a school of elite fitness, and now is your time to show off what you’ve learned.  3-2-1-go!