North Scottsdale CrossFit

Monday

Wes sends in this picture of some work he did while on vacation in North Carolina.  This was his 6th pullup while on the ferry!  Wes also found a way to work some  other WOD's while on vacation visiting family last week:  He stayed in a 4 story house, so he did a wod of 4 rounds of stair climbs with 10 pushups at the bottom each round.   It's a great example of a good CrossFit Wod: functional exercises which form a complementary couplet (legs in one, shoulder dominant push for the other i.e. chest workout), great intensity (i.e. not too long!), and it is a good variety since we don't do any stair work in the gym.  

Wes is really taking to heart our goals of teaching all our students how to take control of their own fitness.  Have you come up with any WOD's when you can't make it into the gym?

 

Deadlift

3-2-1-1-1

We are not going to allow ANY flexion of the back today.  Weights will be relatively lower, but we need perfect form today!

Then

Three rounds:

10 handstand pushups

15 deadlifts (60-65% of today's 1RM)

20 pullups

For time.

Friday

Remember, the only class today is at 9am, no classes tonight!   No Classes Saturday either!  We will see you all for our regular schedule starting Monday!  Time to close out the year!

400m walking lunge for time.

Wednesday

Normal schedule today and then 9am Tomorrow and 9am Friday.  No class on Saturday.   Remember, bring all the friends you want tomorrow!  We are going to have a team workout that will be high energy, lots of fun, and leave you guilt free as you dig into your dinner!

 

Thruster

3-2-1-1-1

Then,

Tabata Thrusters

8 rounds of 20 seconds of work and 10 seconds rest for 4 minutes total.  Your score is total reps.

Tuesday

Remember, we have a holiday schedule this week.  Thursday we only have a 9am class, Friday we only have a 9am class, and no classes Saturday.  Thursday (Thanksgiving) bring your friends and family for a partner/team workout.  Earn your turkey!

There is an international fundraising effort we are participating in to raise funds for medical expenses for the soldiers injured and killed at Ft. Hood, Texas.  Please click on the link to the right "Lumberjack 20" to donate funds.  You can donate as little as $1.  We will also be honoring the fallen with a WOD on December 5th.  Everyone is invited to participate.  It is free and simply one way to show our appreciation for the sacrifice of our service men and women.  Thank you.

 

Joy and Sarah cross the finish line at the Mad Mud Run Saturday.

"Isabel"

Snatch - 30 reps (135/95)

Compare to 031209

Monday

Thanksgiving Schedule is altered!  No class Saturday, and only 9am classes Thursday and Friday!  Check the class schedule at the top for updated schedules at all times!

 

Joy, Sarah, Gina, Will, Kevin and Freddy after completion of the Mad Mud Run on Saturday.  It was a great event and a lot of fun!

Back Squat

5-5-5

And Then,

3 rounds

10 handstand pushups

15 ring dips

20 pushups

50 yd bear crawl

Friday

This is a video of the Olympic weightlifting competition from last week.  Check the second lifter, Henry.  He weighs 143 lbs and snatches almost 200#!!  He is also wicked fast on his transition from second to third pull.  Enjoy. 

Toro Power Open from North Scottsdale Crossfit on Vimeo.

Shoulder Press

3-2-1-1-1

"Fran"

21-15-9

Thruster (95#/65#)

pullups

For time

Compare to 101009

Reminder:  No Class on Saturday!   We have two teams participating in the Mad Mud Run.  Teammates, please meet at the gym at 8:00am so we can get up to the farm at 8:30 for check in. 

 

Workout of the Day:
Stiff-Legged Deadlift
3-3-3-3
(Thanks to Catalyst Athletics for the great instructional videos.)
and then,
Five rounds for time of:
20 Kettlebell Swings (24/16 kg)
20 Walking Lunges with Kettlebell held in Goblet Position
(Grab the horns of the kettlebell at chest level, elbows tucked to sides.)

Wednesday

Announcement:  Since we will be participating in the Mad Mud Run this Saturday, there will be NO CLASS SATURDAY.   Please plan your visits accordingly.

 

These are our new shirts coming in for the MMR and future inter-gym competitions.  Available in both men's and women's cuts, they are performance t-shirts (read: quick drying fancy fabric) and we hope you will wear them when competing for Team NSCF.  Thanks ya'll!

Three sets of max dead hang strict pullups OR work on your kipping pullup.

Then,

Complete as many rounds as possible of:
One minute of 5 Box Jumps (24″/18″) and 5 Push-Ups, then rest for one minute;
Two minutes of 5 Box Jumps and 5 Push-Ups, then rest for one minute;
Three minutes of 5 Box Jumps and 5 Push-Ups, then rest for one minute;
Three minutes of 5 Box Jumps and 5 Push-Ups, then rest for one minute;
Two minutes of 5 Box Jumps and 5 Push-Ups, then rest for one minute; and
One minute of 5 Box Jumps and 5 Push-Ups.

Tuesday

Youth

By Samuel Ullman

Youth is not a time of life; it is a state of mind; it is not a matter of rosy cheeks, red lips and supple knees; it is a matter of the will, a quality of the imagination, a vigor of the emotions; it is the freshness of the deep springs of life.

Youth means a temperamental predominance of courage over timidity of the appetite, for adventure over the love of ease. This often exists in a man of sixty more than a boy of twenty. Nobody grows old merely by a number of years. We grow old by deserting our ideals.

Years may wrinkle the skin, but to give up enthusiasm wrinkles the soul. Worry, fear, self-distrust bows the heart and turns the spirit back to dust.

Whether sixty or sixteen, there is in every human being’s heart the lure of wonder, the unfailing child-like appetite of what’s next, and the joy of the game of living. In the center of your heart and my heart there is a wireless station; so long as it receives messages of beauty, hope, cheer, courage and power from men and from the infinite, so long are you young.

When the aerials are down, and your spirit is covered with snows of cynicism and the ice of pessimism, then you are grown old, even at twenty, but as long as your aerials are up, to catch the waves of optimism, there is hope you may die young at eighty.

(Courtesy Art of Manliness)

 

Front Squat

3-2-1-1-1

And Then

3 rounds for time:

8x Front Squat (80-85% of 1 RM)

400m run

Monday

 

Wes took 1:39 off his baseline time on Saturday!  Nice work!  Also, he got all ten pullups unassisted and chin to bar.  Previously, he had used bands.  Awesome!

Rack Jerk

3-3-3-3

and then,

5 rounds for time

9 pullups

6 burpees

3 push press (use 65-70% of today's 3rm max)