"Chariots of Fire" 5K Challenge Prelim Times

Great job CrossFit Scottsdale 5K challenge participants. Your performance this morning was impressive and inspiring. Running a 5K is an excellent goal for new runners. You’ll get lots of motivation, as well as enjoyment, from participating in a race, and  a 5K  is the perfect distance for first-timers to try a long distance run out…… however, it wouldn’t be CrossFit Style if there wasn’t a twist and the opportunity to make it harder and do the extraordinary. In case you missed it, here is what your fellow team members did to start off their weekend.

Run 200M with a 45#/35# plate
Jump over 2 tractor tires into the gym, run through alternating tires 30ft
Bear Crawl under an 18″ chalked string for 10ft, if you touched it….burpee
Run 200 feet to the back wall of the parking lot and do 10 squats
Run backwards 250 feet
Lunge 150 feet to the sidewalk
Run 1 mile
3x rounds for tim3

Beginner (1x)
Alison Nocks 25:38
Andrew Canto 25:38
Jacob Gold 19:25
Kelly Gold 19:25
Intermediate (2x)
Stephanie Binch 34:30
Ashley Richards 30:29
Advanced (3x)
Amanda Gornet 49:05
Lindsey Bartlett 51:58
Brandi Raider 46:04
Erin Wellendorf 58:25
Stu Selden 61:18
Josh Vella 43:06
Mike Wellendorf 52:50
David Kuividen 45:30
Melissa Einbinder 36:20
Justin Baumgartner 50:28
Brandon Peyton 38:17
Chris Tommarello 38:33
Roger Zetah 45:05

Some Highlights:
Alison Nocks ran her first mile, it was only a few weeks ago when she ran her first 800M without stopping and with the help and support of  Andrew Canto, she was able to run her very first mile without stopping. Stu gave an unbelievable performance and did not quit or slow down. His teammates ran the last mile with him to make sure he didn’t have the option to walk. Jacob ran with his son Kelly while his wife and daughter cheered them on and Mel…well, Mel is Superwoman. She is an unbelievable athlete and teammate. It’s no surprise she posted the fasted time of the day, beating out the men. Brandon and Chris- you have just over a month to catch her.

The “Chariots of Fire” 5K Finals will take place on October 30th at 8am. The run/obstacle course can be scaled to meet any one’s athletic ability level. If you would like to participate in the finals, see a Coach to get signed up. We encourage you all to dress up for the Halloween Fun Run. We will even have an opportunity for the kids to show off their costumes and participate. They will do the obstacle course  through and around the gym 3x (minus the mile run).

So, now that it is over, how do you feel? What was the hardest part? What will you do different next time? Where can you pick up some time? Post to comments….

Coach Naj

"Chariots of Fire" Prelims

Heat 1:
Stephanie Binch
Ashley Richards
Alison Nocks
Henry Canto

Heat 2:
Amanda Gornet
Lindsey Bartlett
Brandi Raider
Erin Wellendorf

Heat 3:
Stu Selden
Josh Vella
Mike Wellendorf
David Kuividen

Heat 4:
Mel Einbinder
Justin Baumgartner
Brandon Peyton
Chris Tommarello

Fight Gone Bad V

Team CFS,

Saturday marks the 5th anniversary of Fight Gone Bad V and the official day that it is the WOD all over the world. Although we are not hosting  it this year we will be honoring it’s purpose to help contribute to the Livestrong, Wounded Warriors Project  and CrossFit Foundation during class today. We thank you all very much for your contributtions to Arizona Baseball Charities each year during the annual Jump Rope-a- thon. If you are still interested in helping this great cause please donate to FGB V to do so click on Ben Lunaks donation page. Ben is a local CrossFitter, competitor, Afghanastan war vet and comrad of ours. Please watch his story below. We will be donating $50 to 5x other participants including Ben in the name of CrossFit Scottsdale. As of today CrossFit has raised a total of $1,139,955.



The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:

1.Wall-ball, 10 ft target #20/14
2.Sumo deadlift high-pull #75/55
3.Box jump 20″
4.Push-press #75/55

"Hall of Fame"

“Hall of Fame”

Charles “Buddy” Schultz
was born 9/19/1950 in east Cleveland, Ohio. A 3x sport athlete in high school Buddy was the last pitcher in the state of Ohio to pitch two consecutive state championship winning games on the same day. In 1968 Buddy and the Shaw High School Baseball team won the state championship. Buddy excepted a full scholarship to Miami, Ohio and won 17 Games as a starting pitcher. One of those games he struck out 26 batters in one game still holding the NCAA record for most strike outs in a game. In 1972 he was drafted by the Chicago Cubs in the 6th round. He spent 5 seasons in the majors playing for the Chicago Cubs and St.Louis Cardinals calling Scottsdale his home since 1972.. This week he is being inducted in the class of 2010 greater Cleveland sports hall of fame and next month he will be inducted in the Miami University athletic hall of fame.

More importantly is what Buddy has accomplished off the field. In 1991 he started Arizona Baseball Charities with one mission so that every child in Arizona can play baseball on a safe field. In 19 years ABC has raised over $4,000,000 for kids all over the state.

I first met Buddy and his love of life Toby Schultz 3 years ago and since have become more than friends or clients. They are my Godparents and before I ask anyone about a major decision in my life I ask Uncle Buddy. One of the very 1st things he told me that I will never forget is that “There are two rules in life you must always remember: Rule #1 It’s not what you know, it’s who you know and rule #2 is never forget rule # one.” Knowing Buddy has opened doors for CrossFit Scottsdale in ways I never could have imagined and for that we are all grateful. I now have the privilege of sitting on the board of directors for ABC and see the fulfillment of raising money for children in this state because they need our help. Each year we host our annual Jump rope a-thon where all of us have an opportunity to help kids and get in shape. Last year we raised over $12,000 and with your help we want to reach $20,000 next year.

So what does it take to be Hall of Fame great?

“The most important thing I can offer another is to inspire, the most important thing I want from another is respect. The most important philosophy I admire is Winners have results, losers have excuses”

Buddy Schultz

“Hall of Fame”
400x Run
3x Rounds of:
26x Finger Tip Push ups
26x Toes to bar
26x Hang Squat Clean #95/65
400x Run

Making your kids smarter through CrossFit!

CrossFit Scottsdale Kids Open House THIS Saturday 10am-12pm

CrossFit Scottsdale Kids doesn’t just make you physically fit it makes you smarter too.  Studies show that kids who exercise get better test scores, can reason better, and have better brain function overall.  Specifically this article discusses how CrossFit helps your kids become smarter.  At our CrossFit Scottsdale Kids Open House this Saturday (click here for details) we are combining the best and most fun aspects of learning and exercise.

Get ready for some Mad Science!

Mad Science is on a mission: To spark the imagination and curiosity of children everywhere, by providing them with fun, interactive and educational programs that instill a clear understanding of what science is really about, and how it affects the world around us.”

From birthday parties, after school programs, summer camps, workshops and more Mad Science the best at making learning fun and creating an event your kids won’t forget. Check out their website and see Mad Science at the CrossFit Scottsdale Kids Open House.  They will be doing activites and demos related to the science of exercise and nutrition.

Don’t miss this opportunity experience some MAD SCIENCE!

"Concrete & Steel" 0500 Wednesday

“C&S Test”

I. 800x meter run
2x min rest
800x meter run
2x min rest
800x meter run
2x min rest
800x meter run

II.  90x seconds to get max # over your head anyway off the rack

Compare to: August 12th, 2010
Keith Robinson 5:32/13:11/20:52/28:26 #145
Roger Zetah 4:10/10:32/16:59/23:45 #125
Amy Weiner 5:08/11:57/19:05/21:55 #65
Lindsy Bartlett 4:48/11:31/18:44/25:41 #65

CrossFit Scottsdale Connections- Today!!


For CrossFitters, by CrossFitters: CrossFit Scottsdale Connections is a monthly networking meeting where CrossFit Scottsdale students come together to help promote and grow their business. We are adding new members every month and are determined to make this the best networking group you belong to.


  Hope to see you all TODAY  from 12:00pm to 1:00pm . Today’s meeting  will be hosted by CrossFitter Perry Chrisler of Concierge Communications. The meeting will take place at National Headquarters of Hosted VIP provider Telesphere located at 9237 E. Via De Ventura, Suite 250, Scottsdale, AZ 85258.   

Perry Chrisler, President
Industry: Communications
4801 S. Lakeshore Dr., Suite 106, Tempe, AZ, 85282
Phone: 480.320.3340
Email: pchrisler@conciergecom.com

Concierge Communications is a communication broker. We offer options from over 60 of the highest rated providers for voice, data, and wireless services, GPS and LBS systems, Managed Services, Hosted Services, and Contact Center Technologies. We are the experts so you don’t’ have to be. Because we are paid by the providers, we are a free resource to your company. Concierge offers your company choice, innovation, and a long term partnership that will make a positive impact on your business and profitability. 

For those who are not members but are interested in joining or visiting, please be our guest and come join in on the fun and rewarding skill of networking or contact Ashley for more information at Ashley@CrossFitScottsdale.com

Athlete of the Month

Congratulations to Mel & Rich for working overtime this month and recieving Athlete of the Month honors.
Mel put up 5x leader board scores and finished in 2nd place overall in the RX challenge competing against both men and women.

Rich spent 2x weeks on vacation traveling to NY, NY and sending me his scores every single day.
“I started doing burpees during my run and I thought people would think I was crazy, but then I realized I was in central Park and everyone else is crazy”

If you want to know what it takes to become AOM ask these A+ students how.

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