North Scottsdale CrossFit

Free Saturday workout

"Cindy "

As many rounds as possible in 20 minutes

5 pullups

10 pushups

15 squats

Rick gets a full pull

Dietary Protein increases Lean Mass.  Awesome article about Nutrition.

Friday 013009

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 112008

Janel during the first pull of the squat clean...

 

...and the second pull!  Great first day with squat cleans getting 72#! 

Thursday 012909

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Mike works the heavy Thruster.

 

Wednesday 012809

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments. 

Big hand to Rick.  Another DeadLift (DL) max day, another MASSIVE PR (Personal Record)!   To Recap, Rick started Dec 1 '08 with a DL of 185.  Early January, he DL's 255, a 70 lb increase (for you English Majors).  Then, during the Total on Tuesday, he Deadlifts 315! for another 60 lb increase!  He's going to have to come up with another goal!  Well done, Rick.  Rick works out M-F at NSCF during our 6am class.  And he's really seeing the results.  Congratulations!

At NSCF, we also take safety seriously.  In the following video, Janel demonstrates how to safely bail from a failed DL. 

Janel demos proper DL bail technique from North Scottsdale Crossfit on Vimeo..

The narrator is encouraging: "That was a good bail.  That was textbook."   Keep on keeping on!

Tuesday 012709

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 102508

FitCity Scottsdale - Scottsdale Healthcare Pilot Program

We are very pleased to announce that NSCF is partnering with Scottsdale Healthcare to provide a 12 week Crossfit program.  This program will provide 4 Crossfit training sessions per week plus weekly nutritional counseling by NSCF and SHC certified trainers.  There will be classes throughout the day, starting at 6am and going through 5:30pm.   SHC will also provide pre and post program testing of BMI (Body Mass Index), cholesterol, and other markers to assess the effectiveness of Crossfit. 

We are limiting enrollment in the program to 24, with 6 anticipated per class time for plenty of personalized instruction. 

Please be advised, this program is only for those who are serious about changing their lifestyle!  How you think about your life, approach it, plan for it.   Your shopping and eating habits will be challenged and changed.  The way you workout will change.  You have to really want change, because inertia and the people around you will slow you down.  Believe it.  In a society where the average person eats terribly and is in worse shape, you will be different if you have any hope of a different outcome.  You must mentally prepare for that challenge. 

Twelve weeks, four workouts a week, plus nutritional counseling.  Cost?  $250 in total.  That's $5.20 per workout with free testing and nutritional counseling thrown in.  If you are interested, please email kevin.cherrick@gmail.com with the Subject line "SHC-NSCF PILOT INTEREST".   We will contact you with next steps.  This program will begin in early April.

Teaching the kids how to squat at FitCity.  Get them when they're young!

Monday 012609

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

 

Mike and Janel Crank 'em Out!

Failure: Secret of Success?

The secret of success of Crossfit, that's for sure.  You have to face failure to get better in this gym.  At least here, we've all been there.

End range Deranged (Stretching from San Fran)

More benefits from low carb diet

Rippetoe interview

Why Crossfit works (The Hawthorne Effect)

links courtesy of the black box

No Saturday Class 1/24 What is this? A Pattern?

Hey ya'll, unfortunately we won't have class again Saturday morning, we will be setting up for Fitcity Scottsdale at Stetson Plaza and The Trolley Bridge at the SEC of Camelback and Scottsdale Rds.   

We'll be teaching folks how to squat, deadlift, overhead squat, swing a kettlebell, and a whole lot more.  We may even have some competitions throughout the day!  We'll be there between 9am and 2pm.  Come say hello and either find out what we're all about or tell everyone else if you already know!

Also, there's a Great Wellness Chase that starts at 10am at Stetson Plaza, a scavenger hunt through Old Town.  Sounds like a lot of fun.

Meantime, enjoy these pics from Friday's 5:30pm class.  Wow!

The fellas are knee deep in power cleans.  Near to far:  Jared, Mike, Carter, Rob.

situp row.  The fellas finished 245 situps before they were done.  Strong work!  (Do not try that many your first time out of the gate!)

Mike:  Not happy.  Jared just keeps cranking.

Rob, post workout.   This is his usual posture when he finishes, just in different parts of the gym.  Rob was a machine on the power cleans Friday, he was doing a great job, with a strong straight back throughout.  Nice!

The observant blog reader will notice a pile of laundry in the corner.  When Carter comes in, he's always fully clothed.  Somehow he ends up losing clothing throughout the WOD's.  I don't know what the deal is, but there is a limit to how far gym management will allow this to go...

Meanwhile, Carter also had the quote of the day, "I've never sweated that much."  (Referring to his sweat during this WOD.)  This from a guy who plays lacrosse in Arizona in late May.   That can't be true, but I mopped the gym afterwards, and it might be.

Friday 012309

7 rounds for time of:
115 lb Power clean x 15 reps
35 Sit-ups

Post time to Comments

Jared makes his first visit to NSCF; Janel welcomes him by smoking us all in the WOD.  Welcome!

Thursday 012209

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

 

 

Yesterday's workout was really tough.  No one was able to do the Handstand Pushups as prescribed for the full reps.  So, you support your feet on the box.  The more directly your hips are above your shoulders the tougher the move, so you can scale each rep appropriately. 

When we couldn't do anymore L-pullups (as on the left), we move to pullups with knees up, then finished with regular pullups and a static L hold for the prescribed number of seconds. 

Everything is scalable.  It's important to get the stimulus and maximize our power output.  It does no good to sit down for 5 minutes so we can do another 3 full HSPU's.  We've lost the cardio element of the workout, and as the time increases, our power output drops.  I think everyone did a good job with it today.