Competition day.
All those competing need to be at gym no later than 5;45 to warm up and go through the WODs.
Judges be there by 5:30pm please
All other gym members please come watch and bring some friends with you. We will be having a raffle.
4pm is last class of the day and is an all level class.
Regular classes WOD
warm up
3 rounds of cindy
WOD- Karen rest 5 min then Annie
Post WOD
open gym
Competition
WOD#1 you will have 3 movements and a 10minute cap to complete the WOD in.
WOD#2 after a very short rest (perhaps none) you will have 1 movement and 3 minutes to complete the WOD in.
WOd#3 after an 8-10 minute rest you will have 5 movements and 15 minutes to complete the wod in.
Rest up and eat well.
Warm up
Your choice
Skill- push and split jerk
WOD 5×5 split jerk
POST WOD open gym
Sports Con
Warm up
100 deadlifts x 135lbs
WOD Heavy Fran
135lb thruster
c-t-b pullups
Competition (movements, must be completed at full range of motion or you will get no repped, also movements performed with strict form as well)
Here are the movements you will need for the competition. You will not know the WODs until you arrive.
Wall ball
box jump
double under
deadlift
kb swings
row
sit up
thruster
burpee
Also this event will not take 3 hours. Figure 90 minutes max. Only 3 events, prizes and raffle.
Competition update, Melanie is out- Patty is now in.
Warm up
800 m run
50 air squats
Skill – your choice
WOD filthy 50
Warm up
25, toes to bar
50 sit up
25 knees to elbow
Skills
Back Squat 10,10,10
WOD
Back Squat 5×5
Post WOD
Leg mobility and stretch
SC workload
Warmup/skill
100 burpee toes-bar
Snatch 5×3
4 rounds all 100meters
Sprint
left lateral shuffle
right later shuffle
run backwards
I know we’re always talking about all the changes that are coming up, and we have more changes coming up!
The first change is one that we’ve been talking about for quite some time; a new website! We’ve been working on it for a while and are finally close to having it all wrapped up with a pretty little bow. Between delays in injuries and a lack of internet access inside the new gym, it’s been on a bit of a back burner. Now that we have access and are re-focused, things are getting done and we’re ready to move forward.
The second change is even bigger. We will no longer be Scottsdale Healthcare CrossFit. Our new name is Fit City CrossFit. Yes, we are still a part of Scottsdale Healthcare, but this change is for the best for our gym. With this change, we are going to have greater freedom in marketing, finding clients, and everything that is our gym. The first thing that will change with this is going to be a new logo and that’s where we’d like member help.
We’re trying to figure out what to do for the new logo and are at a bit of a loss so we’re hoping some of our members have an idea. If you have an idea, please let us know on our FaceBook page. If you can make the logo, even better. Post it there and we’ll see which one works best. All we ask is that these be office appropriate. While we have more freedom with the logo now than we did, we are still a part of Scottsdale Healthcare and do still have corporate clients so we need something you could pull up at work and people wouldn’t wonder what in the world you’re looking at.
Thanks to all our amazing members for you patience and help!
50 Handstand Push-ups 50 Sit-up (GHD)s 50 Medicine Ball Cleans 20 lbs 50 Burpees 50 Wall Balls 20 lbs
Coach Ben learned from one of best now it is time for all of you to meet Peter Egyed.
Competition Update. Since Jyoti will be out of Town for the Gym Competion on 8/11/11
Denis Cockrell now gets the call up to participate with Melanie and Andy, if any one of those 3 bail then Patty will fill in.
Warm up
As needed
Skills
Squat cleans
WOD
3 rounds for time of: 15 Pull-ups 15 Ring Dips 8 Thrusters 135 lbs/75
Post WOD
2 rounds max rep push ups
SC
Warm up Skill
Weighted Push ups 5x max reps
Have a partner put plates on your back and do as many as you can.
One Minute On…One Minute Off…for 12 minutes.
30 KB Swings – 53lbs
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 12 minutes.
*For any penalty counted, perform one 1000 meter row.
| Result: | Post Result |
Work out For Monday
Warm up/skills
70 reps
side to side leaps or ice skaters
150 jumping jacks
300 double unders
Speed
10 reps of 40 yard sprint (rest one minute in between)
If you dont have double unders please don’t attend this class
Rest 5 minutes after WOD then
6 minutes AMRAP
135lb back squat x 25
25 box jumps