CrossFit Games 2008 W.O.D #3

After watching the CrossFit documentary of the 2008 CrossFit games “Every second counts” we decided to try a W.O.D from the events. Please scale this load to your skill level. We will be having a viewing of this film at CFS on Thursday, August 20th at @ 7pm.

Deadlift 5x #275/#185
Burpee 10x
5 rounds for time:
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Baseline Challenge Final Results

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On Saturday we held the Baseline Challenge Finals here at CrossFit Scottsdale. The turnout was 28 competitors ready for war. With the new location and space we moved into one month ago the classes have been intense. We have been training the CrossFit method for 6 weeks and the results are off the charts. 27/28 beat their prelim times from 7 sec to 3 minutes. This challenge shows us all the power of CrossFit, the respect of the community and the law of hard work pays off. Here are the times posted below. Winners in all 3 categories beginner, intermediate and advanced, both male and female and most improved male and female, won the prize money of $65 and CFS bragging rights until the next challenge Sep, 21st “Jackie” 1000 meter row/50 thrusters/30 pull ups.

Great job Team CrossFit Scottsdale and thank you to all the fans who showed up to cheer on all of our students!!!

*Marc 7:04 5:46 1:18 Most improved
*Sara 7:28 5:43 1:45 Most Improved
*Leesa 5:27 4:29 0:58 Won Beg
*Tracey 5:22 4:40 0:42 Won Intermediate
*Don 5:12 4:06 1:06 Won Intermediate
*JK 3:28 3:48 0:20 Won Advanced

Ellen 6:17 5:32 0:45
Liz 5:50 4:51 0:59
Myrna 5:20 4:53 0:27
Jeff 7:37 6:25 1:12
Chris 5:05 4:20 0:45
Eric 5:07 4:04 1:03
Katie H. 5:18 5:27
Tia 5:24 4:40 0:44
Ryan 4:58 4:11 0:47
Allison 8:16 6:37 1:39
Dr. Rob 4:59 4:41 0:18
Doug 4:37 4:11 0:26

Skip 7:45 5:22 2:23
Raj 8:26 5:53 2:34
Matt 7:27 4:24 3:03
Peter 5:51 4:33 1:18
Marissa 5:50 5:05 0:45
Evan 5:38 5:15 0:23

Coach 3:33 3:41 0:08
Bryon 3:33 3:40 0:07
Tiffany 4:26 4:47 0:21
Erica 4:36 4:21 0:15

CrossFit One World

 

najla one hand

It is with great pleasure I would like to congratulate the newest Certified Coach to the CrossFit Scottsdale team. Najla spent the weekend in Union City, California with some of the “Elite” Coaches in the world. Jolie won the games last year and Freddie has been coaching in the community since its inception in 2001. Najla has only been training the CrossFit method for less than a year and although she doesn’t plan on quitting her day job just yet as V.P of marketing and public relations at Related co. Najla believes in this program and has seen the changes in her own physique and body. She also happens to be my wife and knows the importance of the family that stays fit together, stays together. When visiting friends in California last month, we got up at 6am trained at CFLA had a zone breakfast and talked about how amazing this was… All day. Our friends thought we were crazy but by the end of the day asked us if CrossFit might be right for them. It allows us to share something that makes us better at what we do. Just being married is hard enough so sharing an experience like “Megan’s last stand” makes our relationship easier. We have 6 couples training here at CFS and although they may not train together they have a common bond. “One tough ass experience” Great job baby! That hand stand is HOT!

Vacations over!

200 push ups for time:
100 air squats
Inch worm 2x
30 sec locked out pull up hold 3x
300 jumping jacks
Single arm K.B overhead lunge Right/Left arm

"Megan"

I would like to wish one of the hardest working student’s we have had at CrossFit Scottsdale Megan C the best of luck as she goes back to school in Colorado. Today was her last day at CFS and we wish her continued success in all that she does. Megan has become an inspiration to all of our students and coaches, she has been with us since May and we hate to see such a hard working student leave. Thank you for your hard work and dedication… This wods for you

21,15,9
Burpees
K.B swing #35/55
Double unders
For time:
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Pressure=Performance

 13 hours earlier I woke up in Montana with one thing on my mind… getting home safe. 13 hours later the only thing on my mind was surviving this workout so I could get home safe. What happened in between was a blur. Stopping only to get gas and grab a paleo meal consisting of trail mix, apples, jerky and muscle milk. I realized just how blessed we are as Americans and humans for that matter to roam free from state to state driving fast in tanks and buying things full of sugar and caffeine. Could you imagine how amazing we would be if we had a library, CrossFit, School and fresh produce farm in every city on every major corner instead of… Arby’s, Taco Bell, McDonald’s, Wendy’s, Pizza Hut, Starbucks and Weinersnitchel. No joke downtown Salt Lake City!  We are by choice a Fast food nation. I am by choice a CrossFit machine. At every pit stop I stretched for 5 minutes and knocked out 10 burpees. It kept me going… I felt refreshed and at no point after doing burpees did I feel like eating crap. With a gallon of water on my lap I left Salt Lake for Vegas and a 6pm W.O.D at Kaizen CrossFit. At 3pm I felt relaxed, safe in my condo on wheels. Listening to classic rock while I cooled my seat down with a push of a button. At 4pm I had my pre workout meal. A double double animal style, protein style from in-n-out (This is not fast food it is made to order, it takes time and it’s a perfect paleo/zone meal) No fries, no coke, no shake!

At 4:30 I confirmed with the gym that class was at 6pm and that I was reassured we would not be running because I only had sandals with me and I was not about to ask… if the workout could be changed or modified for me. From my experience if you want to see the fastest way to running, watch the look on my face when you walk in to class without shoes and ask if you can row instead of run.

Now its 5pm, I am an hour and 15 minutes away. I have my towel, water and credit card ready. Oh ya we pay to CrossFit. $25 for drop in. Even if it’s a free class or like some CF they choose not to charge we donate that money. “You see we are a worldwide affiliation. Not a franchise or a chain. We are self employed, small business owners that are trying to compete with globo gym inc. I not only encourage this from my CF students and coaches but ask that all CrossFitter’s worldwide do the same”.Two weeks ago a group of 4 drop ins, 2 couples visiting from Canada came by for a Saturday W.O.D they paid 4 drop ins and bought 6 t-shirts. No questions asked… Got their asses kicked Row 500/squat 50x remember that one? Took a photo with me and bought 2 more shirts and left. “Oh Canada”a week later one of the gents dropped in to buy 3 more shirts and tell me that his wife was a Lev I Coach at CF Vancouver and the couple they were traveling with were both CF Lev I Coaches. They said they had enjoyed the class and thought that the Lev I testing was genious. “Respect” I love it!!! No attitude! No ego! No hey I train at… Can I train for FREE. What do you think we did? After we kissed them. We told them to come back again. The next class was on us. “Respect”

 Now back to my 5pm story line and I was an hour and 15 minutes away. So I step on it 80…90… slow down…85… I start to practice what I am going to say to the officer.” I’m on my way to CrossFit. You look like you’re in shape. Have you ever heard of it? You would love… No dude! No more tickets I tell myself. 85…80 Cool I am on time. 5:30 my phone dies. I hit downtown Vegas traffic on Monday and I have 6 miles left till I run out of gas. By the way filling up is the only, I repeat only LAZY habit I have on this planet. I cannot stand stopping for gas.I am the oldest person to run out of gas 3x in one year. So I stop, get 5 gallons and head back into traffic. 5:45 now andI start to go through a wave of Pre- CrossFit emotions that I am sure some of you have experienced at CrossFit Scottsdale.

Anxiety 1st…
What if I’m late? Burpee a minute? 50x burpees? What if they don’t except late drop ins!
Anger2nd… Why did you stop to eat? You should have driven faster! Dam navigation!
Excuses 3rdI’ve been driving for 13 hours. Traffic was terrible. I… I… “Respect” sometimes it’s harder to hold yourself accountable then to have others do it for you.

5:58 I see the sign. CROSSFIT KAIZAN. I made it! Now, I have to deal with the pressure of What if ‘s? What if it’s hard? What if there is someone bigger, better, smaller, faster. What if its sit ups? Arrgggggggggggg. What if I can’t do it? The final question I always ask myself before I block it all out and answer all the questions with Ya, its hard! Yes, he’s stronger. Yes, its sit up time!

The PRESSURE builds and builds and builds until it EXPLODES. My hearts pounding, my head is pulsing. I’m nervous, anxious, and almost sick. 3, 2, 1 GO. Now it’s time for PERFORMANCE. I am focused. I see the task at hand. I know it can be completed, I know I am going to give it 100% even when it hurts and more than anything I know, I am not going to quit! I will not stop, until it’s done. I will… I will… I’m done! Sumo dead lift high pull 10x. Ring dip 10x. Farmers walk 150 ft w/45# db. 4x For time:  10:38
13 hours of pain for 10 minutes of pleasure. I am CrossFit and you are too!

With respect… Coach

Hurry Up and Wait!!!

Split into even teams and complete as many reps as possible, then switch team members to complete each round.
160x Pull-Ups
320x Air Squats
100x Double-Under (700x Singles)
100x Push Jerks (135#, 95#)
4K Row
4 Rounds of Farmers Walk (1.5 Pood)

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