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Here's a video which gives a really cool look at proper power clean technique:

Workout of the Day:

Take 12-15 minutes to work on Clean technique;
and then,

For time:

155/105 lb. Power Clean x 10

Anchored Sit-Ups x 50

155/105 lb. Power Clean x 8
Sit-Ups x 40

155/105 lb. Power Clean x 6

Sit-Ups x 30

155/105 lb. Power Clean x 4

Sit-Ups x 20

155/105 lb. Power Clean x 2

Sit-Ups x 10

(Don’t be afraid to scale up here if 105 or 155 is light for you.

Hey, we are excited to announce our July On Ramp is Sold Out!!  We are looking foward to meeting everyone next week, if you procrastinated, you are out of luck, but you can save your September spot now!

We have also got a lot of requests to add back in our Thursday 6:30am class, so it is on!  Always check the schedule page for up-to-the-minute schedules!

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Workout of the Day:
Four sets of:
Walking Lunges with DBs x 20 steps
(use the heaviest DBs you can handle)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds;
and then,
For time:
400 Meter Run
30 Front Squats (Heavy)
30 Box Jumps (High)
400 Meter Run
(Challenge yourself by going as heavy and high as you can handle. The
weight you select should be heavy enough to require you to break the 30
reps into 3-5 sets.)

Jeff wrote on his blog a post which eloquently described just why he would want to work this hard!  Thanks for the compliment, Jeff!  We are so glad you are loving it!

Why
I Love CrossFit

After posting a comment on Facebook about a recent CrossFit workout
at North Scottsdale
CrossFit
, I had a friend ask me what I thought about CrossFit.  It had been on my mind for
a while to post about why I love CrossFit, so here goes.

  1. It works – I've gained muscle, lost fat, my cardio ability has
    improved, I have more energy and in general I just feel better. I also
    think my balance and stability have improved, too.  When my wife told me
    she could see a difference it felt great to hear her say that.  When my
    massage therapist asked me "How many times a week did you say you were
    working out?  I can feel a difference.", it felt great.  So it's
    definitely working and noticeable by others.  Sure, you should probably
    be working out just for your own health, but it is nice to know others
    see a change.

  2. It's a great workout. Regardless of what the workout of the day
    (WOD) is, I know I'm going to get a good workout and I will be tired,
    but also feel better for having worked out.  There's a reason it's a workout and not a funout.

  3. It's scheduled – I know when the classes are and how long they
    will last (an hour unless you're doing an express class, which is 30
    minutes).  You can't put it off and say "I'll go later" – you have to go
    when there's a class.  Let's face it – if your gym is open 24 hours,
    you'll always think "I can go later" but most of us will rarely, if
    ever, actually go later.  It's so much easier to know when the classes
    are and put it on your schedule.

  4. You get personal attention every workout.  The classes aren't
    huge and I know that my coaches Kevin and Jason are paying attention and
    they give me feedback on my technique on the various movements as well
    as encouragement.  Good luck trying to find that in your local gym.

  5. There's a great sense of community with your fellow
    CrossFitters.  I've met some great people and they're all nothing but
    friendly, helpful and encouraging.  I seem to be a bit slower finishing
    some days and everyone that has already finished is still there
    encouraging me to press on towards the end.  They could leave, but they
    stay to encourage me.  How awesome is that?

    Additionally, there's no judgment from anyone about where you're at
    physically.  No one looks down at you because you don't lift as much as
    they do, you don't finish as many reps or don't finish as fast.  I've
    always felt intimidated in gyms but I don't feel that way at all in CrossFit.

    Lastly, as far as community goes, there are often great team or
    partner workouts which are a lot of fun.

  6. I've learned a lot of exercises and movements I never thought I
    could.  Olympic lifts such as the clean & jerk and the snatch,
    thrusters, and back squats always seemed like a mystery and something I
    could never do but I learned them during the On Ramp (beginner's)
    class.  I'm no expert yet but I can do them safely and with the coaches
    help I'm constantly improving my technique and form.

    Don't think all the exercises are hard to learn – many of the
    movements are super-easy to learn.  Let's face it – a box jump is a box
    jump, a squat is a squat, so even if you have to learn some new
    exercises, you can still do many right off the bat.

  7. The workouts are varied – you don't do the same thing every
    day.  The exercises are functional so they will help you when you do
    things you actually do in real life.  Things like lifting boxes, playing
    organized sports, etc.

  8. This may vary from studio to studio, but Kevin posts a lot of
    great articles related to all aspects of health which serve as a great
    starting point to learning about various subjects related to health such
    as diet, proper rest, exercises, etc.

I think those summarize the main reasons I love CrossFit.  If I think of
more, I'll add them later.  Now get out there and get going on
CrossFit!

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Workout of the Day:
Three sets of:
Shoulder Press x 4-6 reps
Rest 90 seconds
Knees to Elbows x 10-15 reps
Rest 90 seconds;
and then,
As many rounds as possible in ten minutes of:
10 Burpees
10 Ring Dips
10 Pull-Ups
(Ring dips should be full range of motion – touch your biceps to the
rings and press into full extension; pull-ups are chest-to-bar for
advanced athletes.)

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Clean and Jerk Technical work for 25 minutes

_________________________________________

With a continuously running clock do one 135 pound Clean and Jerk
the first minute, two 135 pound Clean and Jerks the second minute,
three 135 pound Clean and Jerks the third minute… continuing as long
as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 072809

Rob jump
Workout of the Day:
Five sets of:
Deadlift x 3-4 reps
Rest 90 seconds
Ring Dips x 10-12 reps
Rest 90 seconds;
and then,
For time:
20 Pull-Ups
200 Meter Run
15 Pull-Ups
400 Meter Run
10 Pull-Ups
600 Meter Run

Bethany.squat North Scottsdale CrossFit

The Bear

5 rounds

Power Clean

Front Squat

Push
Press

Back Squat

Push Press

One Round is 7 times
through the above sequence.  You may Squat Clean to satisfy the Power
Clean Front Squat requirements.  The bar may not touch the ground.  Once
you lift the bar, it is touch and go on each Clean.   At the end of
each round, you may rest a few minutes.  This is not a timed workout,
the point is to go as heavy as possible and to rest the bar in the rack
or back squat position.  All squats must be below parallel.  Presses
finish with full lockout overhead.  Push Jerks are acceptable. Combining
front squats and push press (thrusters) is acceptable, but if you squat
clean you must stand before beginning the thruster.

Score is
rounds, loads, fouls (setting the bar on the ground during a round)

Compare to 011510

IMG_0732 Workout of the Day:
Five sets of:
Bench Press x 2.2.2.2
(rest 5-7 seconds between lifts)
Rest 20 seconds
Dynamic Push-Up x 10-15 reps
(you can do these from your knees, or even off the wall if you need to –
just make it explosive and pop your hands off the pressing surface)
Rest 3 minutes;
and then,
In teams of two, complete five sets each of:
200 Meter Farmer’s Carry (as heavy as you can handle)
(One partner rests while other works.)

We are filling up our spots for our July On Ramp quickly!  We only have three spots left, so if you are interested, please email at [email protected] to reserve your spot.  Remember, there will be NO August On Ramp, so this is your last chance before the fall rush.  Spend your hot summer learning the correct way to move a barbell, get introduced to Olympic Lifts, and find out what makes CrossFit so effective!

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Workout of the Day:
Four sets of:
Deadlift x 6-8 reps
Rest 60 seconds
L-Sit for total of 60-80 seconds
(as few sets as possible, but if you need to break, keep the rest short
before resuming with L-Sit)
Rest 60 seconds;
and then,
Five sets of:
15 Russian Kettlebell Swings (32/24 kg)
10 Broad Jumps (6?/5?)

We had an OUTSTANDING environment Saturday!   Freddy's gym record for Grace (30 C&J @ 135#  – 3:50) was broken by THREE men, and Freddy brought it down by over a minute to 2:42!  I know a lot of women also found out they could have gone a little heavier as well, so hopefully we'll see times continue to fall and weight continue to rise! 

That being said…EVERYONE has some form to work on.  Most noticeably is in the rack position.  Too many people, who have been training here too long, are still holding the bar in the rack position to jerk instead of getting their elbows up.  You know what my rack position is, you need to be working towards it.  Bill Starr's article in the CrossFit Journal is a great place to start, or ask me in class.  The Journal is $25/year for more material than you can keep up with.  Get on it. 

Other key points: 

First: Setting the back correctly in anticipation of the first pull.  I know ya'll's intensity was amped, but we've got to have better form, and it starts with midline stabilization.

Second:  Proficiency in the drop of the Jerk.   Lots of push-pressing going on.  Quite inefficient.  Aggression with the hip drive and a good drop will help lower those times.

Did you know if you are a student here, you get short skill sessions included in your membership?  Gold members get a 30 minute session each month, Silver every other month, and Bronze (2x/week) quarterly.    The way you use it is to email me to schedule your time with me.  Be prepared to come early and warmup so your time isn't wasted.   The Grace Challenge is an EXCELLENT time to use these.  This is a very under-utilized aspect of your membership.

Don't email me to schedule a skill session on double unders.  You just have to rep them out until you find the rhythm.  There isn't much coaching other than 1: Stop jumping so high.  2: speed up your wrists. 

Enjoy the video.  And today's WOD. 

Grace Baseline 6-19-10 from North Scottsdale Crossfit on Vimeo.

Workout of the Day:
Seven rounds for time of:
155/105 lb. Thruster x 5
Pull-Ups x 10

Workout of the Day:
Five sets of:
Press x 2.2.2.2.2
(rest 10 seconds between lifts)
Rest 45 seconds
Knees to Elbows x 10-15 reps
Rest 90 seconds;
and then,
For time:
1000 Meter Row


800 Meter Run

IMG_9203

North Scottsdale CrossFit received a great compliment from Jenna in a
response to our post, "Is CrossFit a good workout?" and I wanted to save
it here. Thanks Jenna, for your consistency, your attitude, your hard
work, and for cheering others on all the time! The gym wouldn't be the
same without you!

I will give you my opinion on this blog: I have worked out
consistently my entire life (played soccer, trained for half marathons,
did yoga) and I have never been in better shape than I am in now. I am a
competitive person by nature so Crossfit is the perfect workout for me.
I can only remember one time in which I left the gym thinking "that
one… See More wasn't too hard" and it was due to the fact that I
wasn't using enough weight for the workout (it was when I first
started).

I will say that only coming to one class in which we are doing Olympic
lifting can be off-putting (especially to females)…I think it's
important for guests to do the baseline before anything else because
then they realize how hard it can be even if the workout is only 5-10
minutes.

I have never in my life worked out for 90 minutes at a time (unless I am
playing a sport or running in a race) – short, intense workouts have
really changed the way my body looks (and believe me people have
definitely noticed) and gave me the opportunity to be excited about my
workouts. Sometimes these short workouts look so hard that I get nervous
before we start!

All in all (this is a long response) – I LOVE Crossfit and talk about it
all the time with family, friends and even total strangers – I can't
say enough positive things about the way it's changed my whole view of
exercise.



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