CrossFit in Scottsdale, Paradise Valley | CrossFit Magna

2011.12.31 - WOD

WOD - Air Force, 2010 Midwest Sectionals
20 Thrusters
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 front squats

- WOD starts with 4 burpees -
-- Every minute on the minute you have to perform 4 burpees --

* Log time to Journals *

 

2011.12.30 - WOD

Strength
Back Squat  3x10

WOD 1
10-20-30-40-50-40-30-20-10
Unbroken Double Unders

WOD 2
5 Rounds of:
2 Muscle-ups (4 pull-ups)
4 Handstand Push-ups (8 push-ups)
8 Pistols (16 air squats)

* Log time for both WODs to Journals *

2011.12.29 - WOD

Strength
Power Clean  3x10

WOD
7 min AMRAP:
1 KB Swing, 1 Box Jump
2 KB Swing, 2 Box Jump
3 KB Swing, 3 Box Jump

- continue to add 1 rep of each exercise for each round you complete.

* Log rounds completed to Journals *

Sundried Tomato Pesto Bacon Wrapped Meatloaf Rounds

I love Bacon as much as the next Paleo guy so I am always looking for new ways to incorporate it into my meals. I came across this recipe on one of my favorite sites - The Foodee. We have not made it yet but it is on our list and I have a short cut for you... Trader Joes sells a Sundried Tomato Pesto! That is great news for all of us busy folks who still want to eat healthy. The full recipe is as follows:

------------------------
Sundried Tomato Pesto Bacon Wrapped Meatloaf Rounds
1/2 cup sundried tomato pesto, plus 1/4 cup for tops (see recipe below)
1 tablespoon chopped oregano
1 tablespoon chopped basil
1/2 tablespoon fresh thyme
1 teaspoon sea salt
1/4 cup yellow onion, diced
2 cloves garlic, minced
1/2 pound fresh grass-fed beef
1/8 teaspoon freshly ground black pepper
1/4 cup blanched almond flour
1 large egg
1/2 pound fresh ground veal
4 slices bacon

Sundried Tomato Pesto
3 cloves garlic
1/2 cup sun dried tomatoes (in oil if you can, rehydrate per instructions if dried)
1/2 cup fresh spinach
1/2 cup fresh basil (a small bunch)
1 tablespoon tomato paste
1/2 cup extra virgin olive oil
salt and pepper to taste

Add the garlic, sun dried tomatoes, tomato paste and herbs to your food processor and blend. Stream in the olive oil until the pesto comes together.  Add salt and pepper to taste.

Instructions:

Preheat oven to 375 degrees.

In a large mixing bowl, add veal, beef, almond flour, pesto, herbs, salt, pepper, onion,and garlic.  In a small separate bowl, whisk in the egg and add it to meat mixture.  With your hands or a spoon, combine the mixture until well incorporated.

Form mixture into 4 equal rounds and place on a parchment lined baking sheet.  Wrap bacon strips around each meatloaf round.  Top each round with additional sundried tomato pesto.

Bake for 40 to 45 minutes or until the meatloaf is cooked to desired doneness.

 

2011.12.28 - WOD

Strength
Deadlift  3x10

WOD
Every 2 minutes on the minute for 20 minutes:
Clean Pull
Hang Clean
Front Squat
Push Jerk
Back Squat
Split Jerk
(twice thru = 1 Round)

* Try to increase weight every 2 rounds *

2011.12.27 - WOD

Strength
Front Squat  3x10

WOD
3 Rounds of:
800m run
20 push ups
30 superman
40 squats

* Log time to Journals * 

2011.12.26 - WOD

        CLASS SCHEDULE:
            8:00 a.m.
            5:00 p.m.
            6:00 p.m.

Strength
Shoulder Press 3x10

WOD
5 minutes row for calories
4 minutes weighted step ups
3 minutes burpees
2 minutes sit-ups
1 minutes DB push press

MERRY CHRISTMAS

2011 was an amazing year for CrossFit Magna. We are so proud of all of you. Enjoy your time away from the gym with family and friends. Then bring them to the gym on Monday and show them why you look and feel so amazing!

Monday's schedule:
8:00 a.m.
5:00 p.m.
6:00 p.m.

We will resume our normal schedule on Tuesday, December 26.

2011.12.24 - WOD

ALL I WANT FOR CHRISTMAS IS BACK SQUATS!!!

Strength
Back Squats  5,5,5,3,1

WOD
4 Rounds of:
8 Back Squats (65-70% of 1 RM)
50m sprint

--Competitors will do OH Squats--

(there is no time component to this WOD - rest as needed between sets)

2011.12.23 - WOD

Strength
Shoulder Press  5,5,5,3,1

WOD
Tabata
-Thrusters (95/65#)
-Sit-ups
-Burpees
-Double Unders

* Log lowest score for each exercise to Journals *

2011.12.22 - WOD

Strength
Deadlift  5,5,5,3,1
(if you did Power Cleans yesterday please make up a lift from Mon/Tues)

WOD
200m plate carry (35/15#)
30 superman
15 turkish get-ups
30 dips
15 toes-to-bar
30 sumo deadlift high pull
200m plate carry (35/15#)

* Log time to journals or B.T.W. *

2011.12.21 - WOD

Strength
Power Clean  5,5,5,3,1

WOD
10 deadlifts, 10 push-ups
9 deadlifts, 9 push-ups
8 deadlifts, 8 push-ups
.
.
1 deadlift, 1 push-up

-- COMPETITORS: do 10 Rounds of 10 deadlifts & 10 push-ups --

* Log time to Journals or B.T.W. *

 Compare to 2011.11.19

2011.12.20 - WOD

Strength
Push Press  5,5,5,3,1

WOD
10 minute AMRAP
5 Box jumps
10 KB Swings
15 Wallballs

* Log time to Journals & B.T.W. *

 

2011.12.19 - 7pm Competitors Class

Strength
Front Squat  5,5,5,3,1

WOD 1
20 barbell shoulder to overhead (185/115#)
40 lateral jump burpees
--7 minute cap--

WOD 2
3 Rounds for time:
5 muscle-ups
10 pistols (alternating)
200m plate carry

 

2011.12.19 - WOD

Strength
Front Squat  5,5,5,3,1

WOD
21-15-9
Hang Cleans
Pull-ups

* Log time to Journals or B.T.W *

 

2011.12.17 - WOD

Strength
Shoulder Press  5x3

WOD - "BRENTON"
Five rounds of: 
Bear crawl 100 feet 
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. 

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh. (First posted October 21 2010 on CrossFit.com)

 

2011.12.16 - WOD (p.m.)

Strength
Back Squat  5x3

WOD
3 Rounds:
6 Muscle-ups
12 Power Snatches
18 Toes to Bar

* Log time to Journals & B.T.W. *

 

 

2011.12.16 - WOD (a.m.)

Strength
Back Squat  5x3

WOD
10 OH Squat (135/95#)
20 pull-ups
2 mile run
20 Pull-ups
10 Thrusters (135/95#)

* Log time to Journals and B.T.W. *

2011.12.15 - WOD

Strength
Power Cleans  5x3
(DO NOT DO POWER CLEANS IF YOU DEADLIFTED YESTERDAY)

WOD
7 min AMRAP
7 Lunges (95/63# barbell)
7 Lateral jump burpees
7 Turkish Get-ups (35/18# KB)

* Log times to Journals or Beyond the Whiteboard *

 

2011.12.14 - WOD

Strength
Deadlift  5x3

WOD
5 Rounds of:
500m row
400m run

* Log time to Journals & Beyond the Whiteboard *

 

2011.12.13 - WOD

Strength
Front Squat  5x3

WOD
5 Rounds of: 
50m Farmer's carry followed immediately by 1 minute of max rep double unders. 
- 
Rest 2 minutes between rounds. Your goal is to keep hold of the weight for the entire 50 meters without dropping it. If you do drop the weight, pick it back up immediately and finish the 50 meters. THERE IS A 4 TURKISH GET-UP PENALTY TO BE PAID POST WOD FOR EACH WALK THAT IS NOT COMPLETED UNBROKEN. Do not go up in weight unless you are able to complete the previous weight without dropping. Post weight used (weight per arm, not total weight) and double unders completed for each round.

 

2011.12.12 - WOD

Strength
Push Press  5x3

WOD
50 Sit-ups
10  HSPU
40 Sit-ups
8 HSPU
30 Sit-ups
6 HSPU
20 Sit-ups
4 HSPU
10 Sit-ups
2 HSPU

* Log time to Journals & Beyond the Whiteboard *

 

2011.12.09 - WOD

Strength
Shoulder Press  5x5 
Back Squat  5x5

WOD
1 mile run
- rest 3 min -
5 minutes of "CINDY "

* Log mile time and rounds completed to Journals *

 

2011.12.08 - WOD

Strength
Deadlift  5x5

WOD
Death by Hang Clean & Jerk

With a continuously running clock do one hang clean and one jerk the first minute, two hang cleans & two jerks the second minute, three hang cleans and three jerks the third minute...... continuing as long as you are able.

Use as many sets each minute as needed. 

* Log number of minutes completed to Journals *

 

2011.12.07 - WOD

Strength
Power Clean  5x5

WOD
"TABATA"
 Rowing
Ground to OH (45/25# plate)
Plate jump burpees

* Log time to Journals or Beyond the Whiteboard *

2011.12.06 - WOD

Strength
Push Press  5x5 

WOD
10 Pull-ups, 1 Wall walk
9 Pull-ups, 2 Wall walks
8 Pull-ups, 3 Wall walks
.
.
.
1 Pull-up, 10 Wall walks

* Log time to Journals or Beyond the Whiteboard *

WODS for BEMIS (updated 12/8)

DETAILS FOR THE DAY OF THE EVENT

• Parking!!! Please plan to park in the Best Buy parking lot on Tatum just north of Cactus.  CrossFit Magna is in the set of buildings just south of Best Buy.  Please do not park in from of Harvest Bible Church.  We will be using a large portion of our parking lot for the event and we want to leave additional spaces for our neighboring businesses.
• CrossFit Magna will be open for registration from 8am-8:30am Saturday morning. Please plan to attend an athlete meeting at 8:30am.  Heats will be announced at this time.  The first heat will begin at 9am, beginning with high school athletes.
• The first WOD will be inside our gym and the second two WODs will be outside.  The weather appears to be in the 60s and sunny but please plan for being outside.
• There will be snacks and hot dogs and hamburgers available during the day.  

 

- High School & Alumni Division -

W4B EVENT 1
A 9 minute workout consisting of 3 different exercises.  In this workout, athletes will spend 3 minutes at each station. The stations are:

1. Rowing (Calories)
2. Wallballs: (Reps)
          Men-14 pound ball, 9 ft target
          Women-10 pound ball, 8 ft target
3.Wall walks (Reps)
            For the wall walks, start in push-up position with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position. See the Demo video below.

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

 

W4B EVENT 2
A 2 minute max effort workout. Athletes will perform as many burpees as possible in 2 minutes.

 To perform a burpee, you will begin standing position, drop into a squat position with your hands on the ground, extend your feet back in one quick motion to assume the front plank position, drop your chest and thighs to the ground, push up and return to the squat position in one quick motion, jump and clap your hand over your head. See the video explanation and demonstration from the 2008 CrossFit Games.
 

W4B EVENT 3
Complete as many rounds and reps as possible in 6 minutes of:
6 sit-ups
12 Box Jumps
2 ten meter shuttle-runs

Box jump. This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is permitted but it is recommended that athletes jump up and down to achieve a better score.

- CrossFit Division -

W4B EVENT 1 (CF)
A 9 minute workout consisting of 3 different exercises.  In this workout, athletes will spend 3 minutes at each station. The stations are:

1. Rowing (Calories)
2. Wallball "2-fer-1s": (Reps)
          Men-14 pound ball, 10 ft target
          Women-10 pound ball, 9 ft target
3.Wall walks (Reps)
            For the wall walks, start in push-up position with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

W4B EVENT 2 (CF)
In 5 mins establish a 3RM Overhead Squat.

Scoring will be based on pounds lifted over or under your bodyweight. Athletes will weigh in during Registration from 8:00-8:30.

Standards of Movement
This is a standard overhead squat. The bar will start on the rack and athletes will be required to load their own bar. The hip crease must be below the knee at the bottom of the squat. The hips and knees must fully open at the top with the barbell locked out overhead. Any number of attempts are allowed within the 5 minutes.

2011.12.05 - WOD

Strength
Front Squat  5x5

WOD
Max rounds in 3 minutes of:
3 Overhead Squats
6 Push-ups
9 Sit-ups

Rest 1 minute. Repeat for a total of 5 cycles.

* Log rounds completed to Journals or Beyond the Whiteboard *

 

2011.12.03 - WOD

Strength
Push Press  3x10

WOD
5k run
or
5k row

* Log time to Journal or Beyond the Whiteboard *

 

2011.12.02 - WOD

Strength
Front Squat  3x10

WOD
50-40-30-20-10
Box Jumps (24"/20")
Back Extension
- do 1 Squat Clean Thruster after each exercise -

* Log time to Journals or Beyond the Whiteboard *

Our friends from Again Faster weighing in on why we box jump.