Scottsdale Healthcare CrossFit

For our Paleo Palooza group, I would like to see a much better effort fromall in the final four weeks.    You are all suppose to be in the 95% – 5% phase in the last four weeks.

Also please remember that we are not a personal training facility, we will sub an exercise as needed but we will not be giving anyone there own separate WOD.  If you cannot do the daily WOD please use the time to practice your skill development.

Also keep in mind that next week the new classes start up.  If you are not early then you are late.  Penalties will be for each minute late 1 box jump.  For talking during workouts 35 burpees, complaining about the WOD 200 double-unders or 700 single jump ropes.

Warm Up
2×15 squat cleans (use a controllable weight)

WOD

Warm up
30 knees to elbow
25 sit ups
20 kb swing

I’d like to thank Luke Kayyem owner of CF Scottsdale for todays WOD.  It ’s one part of his Level 2 test, lets see how you all do with this today.

For Time

2 mile Run and 50 pullups

RTF – return to functionality: this class is designed for those who have not participated in any type of exercise program for some time.  Also for those who have finished any type of PT program are also eligible.  Registration is this week and class begins on 3/1/10 and will last for 8 weeks.  We have 2 group classes the 1st six who register for each class are in.

Warm Up
25x
pull up
push up
squat
double under

WOD The Groundbreaker

Warm up/skills

Use a controllable weight please. (keep same weight throughout)

3 rounds of
5-squat cleans
3-ring dips
1- Overhead squat

WOD

21, 18, 15, 12, 9, 6 reps of:
Ground to Overheads 95 lbs (GTO is clean n press/jerk or snatch)
Ring Dips (if no ring dips u must do 3/1 regular dip ratio) 63,54,45,36,27,18

Post total time

Finally I will have new registration forms out this week so please fill them out.   Also I will be asking all of you to pick your class time.  With the increase in numbers and lack of safe gym space the 1st 7 to pay for a time spot will get it.  Please grab the March schedule to see what time best suits your needs.

Sorry so late on the post I have been battling a series of illness issues and have needed my rest.  Anyway here it is,

For all

30minutes as many rounds as possible

400 m run
35 squat
35 push up
35 sit up

Ok guys and girls I love the energy and the effort so far, but to make reading a bit easier for me could everyone just post the entire week in one shot for me please.  Thanks.

Also the schedule is posted online, please show up to your class level.    Also just because you show up 15 minutes early doesn’t mean we start 15 minutes early.  I am glad all of you can’t wait to get your CrossFit on but just hang loose for your start time or if you are early and the gym is empty work on a skill for yourself.

WOD

Annie

50,40,30,20,10

double unders and sit ups  (if no DU’s do 150,120,90,60,30 singles)

after wod work on some over head squats

Warm up
7 min AMRAP

Barbell push press 7 reps
barbell front squat 7reps
barbell hang power clean 7 reps

WOD Tabata Deadlifts  (use same weight we did before)

WOD 2

Mile run for time

Warm ups

3 rounds of the following barbell complex.
1- snatch
3- overhead squats
5- thrusters

WOD
for time
30 Fronts Squats @ 95
400 m run
30 burpees
20 front squats @ 95
400m run
20 burpees
10 front squats @95
400m run
10 burpees