This Saturday CrossFit Scottsdale will be hosting a Level 1 Coaching Certification conducted by CrossFit HQ. The top CrossFit trainers from around the country will be here to train and certify the next level of coaches. Therefore class will be moved to Northsight Park, just down the street from the gym.  This will be a FREE class so EVERYONE come on over and join us. It is going to be a lot of fun…and a great workout!

Direction to Northight Park from CrossFit Scottsdale:

~Take a Left on 83^rd Place (South)

~Turn Left on Raintree (East)

~Turn Right on Northsight (South)

~Go 0.2 miles and turn Right after sign that reads: Northsight Park

~Follow driveway to volleyball courts.

Last weekend Tempe hosted Arizona’s first ever 5k Color Run benefiting Banner Health Cardon Children’s Medical Center. CrossFit Scottsdale was represented by a group from the Women’s classes and had a blast! Thousands of people wearing white came to Tempe Beach Park to line up at the starting line and eagerly awaited being doused in color. At each kilometer, runners and walkers were greeted with a splash of color – yellow, green, purple and pink – and ended at the finish line covered in color from head to toe. It was an amazing event and one that we will definitely be participating in next year!

Warm Up
10 sit ups + 10 air squats
x4 rounds
Burgener clean progression

Skill
Toes-2-Bar / Wall Ball

Workout of the Day
Reebok CrossFit Games Workout 11.5
20 minute AMRAP of:
5 Power cleans #145/100
10 Toes to bar
15 Wall balls 20# 10″ target / 14# 9″ target

*DESCRIPTION*
Power clean
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

Wallball
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.

Skill
Muscle Up Conversion
Overhead Squat

Workout of the Day
Reebok CrossFit Games Workout 11.4
60 Bar-Facing Burpees
30 Overhead Squats #120/90
10 Muscle-ups (or 3×1 pull up + dip)

*DESCRIPTION*
Bar-Facing Burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

Overhead Squat
This is a standard overhead squat. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved. The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead. You may not use a rack.

Muscle-Up
In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The hands must roll out while at a full hang (with or without a “false grip”). The elbows must fully lock out while supporting yourself above the rings.

In 2001 I started my campaign for change: My very first personal training motto was “Change your mind, change your body, change your life”. The purpose was for everyone I touched to understand what they were doing in life was not working and what they needed was something different. I was the difference, they were the transformation, and this was the change. Eleven years later we have built a community out of a corner office in a hair salon into one of the worlds fittest “boxes” and we continue to evolve. In 2012 we have completed the expansion from 700 to 2,200 to 5,000 sq/ft. We hired a General Manager who’s main responsibility is to make the box run efficiently and effectively to give you the greatest experience possible.  And finally we have now released www.CrossFitScottsdale.com 3.0 our third version of this amazing exercise and fitness encyclopedia designed to educate you and keep you up-to-date on everything from nutrition, recipes, workouts, and current events.

Additionally, Kayyem Fitness recently acquired www.SICFIT.com a global website and lifestyle brand that showcases the worlds SICist (SIC meaning cool or sweet) athletes. Training, competing and performing various skills, movements and sports with 80% focused on CrossFit and the other 20% on alternative sports. Think X Games/Olympic Lifting/Surfing/Sky Diving. “Wear it while your training and share it later”. With over 2 million viewers a year visiting the site CrossFit Scottsdale will become the skate park to our Fantasy Factory. The content provided, information shared, athletes training at CrossFit Scottsdale will showcase the “Super Box”, staff, and students that cultivate what SICFIT is….. A lifestyle.

This weekend my family and I are headed to San Francisco to visit my great friend Chris LaLanne of LaLanne fitness at his massive “Death by Barbell” competition. Then a week in England at the SICFIT LONDON throwdown where Coach Mel, myself,  Nick and Crystal Renyolds from CrosFit Central will be the only Americans competing in the countries largest CrossFit championships outside of regionals. We will return back to CrossFit Scottsdale for “Friday Night Lights” on February 24th where I hope to see 99% of our students competing and some for the very 1st time. A few hours later I’m on a red eye to Encinitas at SealFit headquarters for “KOKORO 21″ where JEDI’s Logan and Drew will be fighting for 50+ straight hours through the cold California coast in the dead of winter to test themselves against physical and mental limitations. All of these events will be viewable in real time through SICFIT.com with Najla and myself shooting, directing, and producing the content so that we can showcase CrossFit to the world.

Your fearless leaders Dawn, Tiffany, Jen, Hallie, Erin, Don, Ashley, Mel, Jeff, Sensei, Chris, Danielle and Nick will be continuing to deliver world class fitness and a tradition of hard work and excellence. We are also developing the new instructor trainers Chris Canon, Danielle Weese, Amy Walsh, Dawn Corbin, and Logan Smith who will be recieving a scholarship spot at the Level I certification here in February. Stephanie Delamora, Josh Wagner, Mike McLinn, and Hakim Benmoussa will also be assisting classes and coaching. This 12 week program requires several hours of on-the-floor assisting before taking a written test before becoming a coach at CrossFit Scottsdale. With hopes of what we are developing to become a standard in the industry.

Student athletes Pam Foley won the intermediate catagory of the Women’s Only Fitness Challenge and got her 1st 20″ box jump that she has been working on after every class. Hannah Hayworth was the winner of the Paleo Challenge got her 1st kipping pull up and rope climb. The new fittest family Rich and Heather Rotan have changed everything about their lifestyle and have made family execise time fun sometimes taking turns watching and taking class with daughter Audrina. Mike Scheniman got upside down for the 1st time ever at the Level I test that he unknowingly walked into and always consistent Michael Fisher is down 30# since starting with us.

What else? What would you like to see? Send me your thoughts, ideas, and concepts. My vision of teaching CrossFit to the world is becoming a reality and it wouldnt be possible without you the student, athlete, and competitor. From everyone at CrossFit Scottsdale Powered by Kayyem Fitness we would like to thank you for becoming a part of our community and wish you all the success and prosperity in 2012.

Skill
Squat Clean & Jerk

Workout of the Day
Reebok CrossFit Games Workout 11.3
5 minute AMRAP of:
Squat Clean & Jerk
165/110#

*Description*
Squat Clean & Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

CrossFit Scottsdale’s Kids program offers top notch coaching in strength and conditioning for all sports including the sport of life.  For ages 3-17 CrossFit Scottsdale Kids provides fun, functional fitness.  Check out our class schedule and new kids classes starting Feb 6th:

CrossFit Kids (Ages 6-12):

  Tuesdays at 4:30pm ***New Class!

Wednesdays at 4:15pm

Thursdays at 4:30pm*** New Class!

Saturdays at 11am

CrossFit Little Heroes (Ages 3-5):

 Wednesdays at 4:15pm

CrossFit Teens (Ages 13-17):

Mondays at 3:45pm

Wednesdays at 3:45pm

Saturdays at 11:30am

Come in and experience our program!! ***All classes Feb 6^th – 11^th are FREE for new students!! 

Give us a call to reserve your spot.  480-922-3253***

]]> http://www.crossfitscottsdale.com/homeblog/2012/01/crossfit-scottsdale-supports-healthy-active-kids/feed/ 0 http://www.crossfitscottsdale.com/homeblog/2012/01/road-to-the-crossfit-games/ http://www.crossfitscottsdale.com/homeblog/2012/01/road-to-the-crossfit-games/#comments Tue, 31 Jan 2012 12:23:54 +0000 spankynine http://crossfitscottsdale.com/homeblog/?p=19497 The road to the Reebok CrossFit Games begins here on Feburary 24th at CrossFit Scottsdale. We will be hosting Friday Night Lights as a season opener offering a scaled, rx, and masters divisions. Registration opens up online tomorrow – get it while it’s hot!

Warm Up 
Run 400
4×10 Superman
4×5 Burpee

Workout of the Day
Reebok CrossFit Games Open Workout 11.2 
15 min AMRAP of:
9 Deadlifts 155/100#
12 Games Push Ups
15 Box Jumps 24/20″

*DESCRIPTION*

Deadlift
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Push-up
A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

Box jump
This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.

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!

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*