"Kick Start"

2 mile run
4 mile run
6 mile run
5K row

Kick Start this month’s CrossFit Scottsdale Fitness Challenge for January by choosing 1 of the 4 options above.
All of these will be counted towards your January miles and “YES” you can run up to 3 more miles after class.!!!
No sandbagging!!! If I find out you passed on this one, your running double. Coach.


"Aloha" January Mile Challenge

Maui ViewMKV Dining roomKaanapali Beach



Enjoy 4 days and 3 nights on Kaanapali Beach in Maui, Hawaii for pounding the pavement the month of January.

Vist http://www.kaanapalibeachrentals.com/vacation-rental.maui/Maui_Kaanapali_Villas_293/MKV0293 for photos and details on the Hawaiian vacation getaway.

As a CrossFit Scottsdale student you have 2 opportunities to win. This is a free challenge and open to CrossFit Scottsdale students only. There will be an individual category anda team/couple category ( 2 people- not necessarily a husband/wife but 2 friends that want to party in Luke & Naj’s condo for 3 days works too…)

The individual and team who logs the most miles AFTER coming to class and doing the WOD in the month of January will be the challenge winner.

The Mile Rules:
- Individuals and teams must be registered to participate in the mile challenge by 8:00pm on Wednesday, January 6th (to register put your individual name and/or team name up on the chart in the gym)
– All miles must be logged after your regular class CrossFit WOD
– All miles must be signed off by a Coach
– Miles must be logged in the gym immediately after the miles have been run
– Max of 3 miles per person/per day
– Miles can not be run at home
– Ipods are allowed
– Miles must be logged between Jan 2nd-Jan 30
– Prize must be used in the 2010 calendar year

The Body Balance Diet by MyrnaLynn

Fellow CrossFiters,

It’s exactly a year ago this week I discovered Coach Luke & CrossFit Scottsdale.  What a reason to celebrate 2009 and set some even greater goals for 2010, I’m sure many of you feel the same way! Over the last year I have been with you enjoying one of many WOD’s, challenges, and events thanks for being such a great community.  This year I also completed my CrossFit Level 1 Certification and along with Coach Tiffany my CrossFit Nutrition Certification.

Many of you may not know that I am a Diet Coach, I have helped many people get to their desired body weight and sustain it without going on any kind of radical eating program or crash diet.  With the New Year just ahead I would love to have any of you that are looking for a Balanced Eating program to be a part of my team.  Check out www.thebodybalancediet.com to learn more and become one of my fans.  Much like CrossFit Scottsdale we have a community of people winning together, we do weekly live conference calls where I will give you the knowledge to understand what getting to your ideal body weight looks and feels like. I have partnered with Coach Luke and promote CrossFit exclusively to my clients who are all across North America.

I have put together a special package for you. My clients typically choose one of my 2 options to join for a sign up fee and then an ongoing monthly commitment but for anyone from CrossFit that joins us, there is simply a one time fee of $199 with no ongoing fees.  That provides you access to everything in our members area for an entire year.

So if you have 10, 20, 30 or more lbs you want to lose and keep off and have said 2010 is the year for you to be your personal best, let’s help you do that together. Below is a video of me on Fox 10 giving tips on how to overcome a diet plateau.
It’s time to get thin with MyrnaLynn-

CrossFit Yoga

 CrossFit Scottsdale will now be offering a weekly CrossFit Yoga class on Friday’s at 4pm

There are those who would argue that yoga is the antithesis of CrossFit.  After all, it is a practice, not a work out.  In yoga the ultimate goal is deeper meditation through movement linked with breath, not the ability to move large loads, long distances quickly…And there is definitely no room for competition in traditional yoga practice.  So how then could anyone support the marriage of yoga and CrossFit?  The answer lies in balance.  Where as CrossFit emphasizes strength, speed, agility and endurance which require a mind body connection, flexibility and focus; yoga emphasizes a mind body connection, flexibility and focus which require strength, speed and agility.

“Yoga has been a part of my life for the last five years and thanks to my husband in the last six months I have been blessed with the opportunity to join yoga and CrossFit in my own life.  I credit yoga with helping me to survive my first CrossFit workout.  I firmly believe that my yoga practice makes me a better CrossFitter.  The flexibility that I derive from yoga has enabled me to avoid injury and recover faster.  Thru yoga, I have developed a mind body connection that makes it easier for me to tweak and adjust my form in CrossFit. And I know for a fact that CrossFit has improved my yoga practice.  In the last six months I have made gains in my arm balances and other poses that are a direct result of the WODs I do weekly.  In my own physical fitness and athleticism I am beginning to achieve a balancethat I did not know was possible and I would not trade the results for anything. CrossFit challenges an athlete to be prepared for anything even a practice whose values on the surface may seem to be counter to those of CrossFit”. 

-Katie Kunitzer
CrossFit Scottsdale Student (Level I Certified & Yoga Instructor)

 We challenge those of you who have never taken a yoga class to take on this new challenge, and see if you find greater balance and ultimately better results in your WOD’s (Workout of  the Day).  Each class will consist of stretching, body movement, body awarenance, balance, and flexibility exercises along with a 10 minute AMRAP (As Many Rounds As Possible) of body weight exercises only. See you on Friday’s at 4pm.

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