Gymnastics Week

The beginning of every class this week will involve a gymnastics movement.

M- Hand Stand
T- L-Sit
W- Pull up/Kip
Th- Rings
F- Knees/Toes to Bows
S- Parallette

Ladies Night! Oh…what a night!

Thanks to all the CrossFit Scottsdale Ladies who made our first Ladies Night a huge success on Friday! 

For those of you who missed it here are some highlights: 

Awesome, homemade Paleo food!

The "I'm addicted to CrossFit Scottsdale" meeting

The night turned into a getting to know you and your CrossFit Scottsdale/Leaderboard addiction meeting. Next on the agenda…Superpowers! 

And the Drumel makes an appearance!

The CrossFit Scottsdale Ladies

One thing is for certain, the ladies of CrossFit Scottsdale are all strong, beautiful and a whole lot of fun!!!  I can’t wait for next time!

~Coach Tiffany

“To dream anything that you want to dream. That’s the beauty of the human mind. To do anything that you want to do.  That is the strength of the human will.  To trust yourself to test your limits. That is the courage to succeed.”

~ Bernard Edmonds

BK Goes Pro

It is with great pleasure, timing and comedy (see video below) that we announce the signing of Coach Brian (B.K.) Kunitzer as a FULL TIME Coach on the CrossFit Scottsdale team . Brian has come a long way in 10 months of training with us. From thick, stocky and 20 lbs over weight and only training 1x a week to a lean, mean CrossFt Games Regional Qualifier with 5.5% body fat.

More importantly Brian is now doing what he is passionate about. He has decided to leave his desk job as a CPA and come on board full time as a Coach and Manager.   Feel free to talk to Brian about chasing your dreams and achieving your goals.

Congratulations B.K.!

~Luke and Najla Kayyem

Do Work

Warm
Partner I Air Squat
Partner II Parallet Push up/dip
30 seconds each >5 min

Skill

Max rep Double Under 5>min

Wod
21x Overhead Squats #95/65
800x Meter Run
21x Back Squats
400x Meter Run
21x Plyo Push Ups
800x Meter Run
Then 3 cycles of the “Burgener” warm up at same weight as Squats
For Time:

Paleo Banana Nut Muffins or Bread Loaf

Here’s what I’m bringing to Ladies Night….The girls are taking over the gym. NO BOYS ALLOWED. See you tomorrow evening (Friday 4/23) at 7pm. Ladies: Don’t  forget to bring a Paleo friendly dish to share.

Ingredients:
2 cups Almond Meal
1/4 cup of ground Flax Seed
1 tsp Baking Soda
1 tsp Baking Powder
5 Ripe Banana’s (smashed)
2 tsp Honey
4 tsp Cinnamon
4 Eggs
1 tsp Vanilla Extract
1 1/2 cups Walnut Halves
2 Cups Blueberries

Directions:
- Heat oven to 375 degrees
– Use 2 bowls. 1 for the dry ingredients and 1 for the wet.
– Use a mixer if you have one or stir until combined (if you don’t use a mixer, be sure to really smash the bananas)
– Use Olive Oil as needed to grease the pan and/or muffin tray
– Makes 24 muffins (or) 12 muffins and a Banana Bread Loaf
– Bake the muffins for 22-24 minutes and the Banana Bread Loaf for 30 minutes
– Store in the refrigerator for longer lasting muffins

Enjoy…and post modifications to comments

Coach Naj

Bullets and Burpees III

There are a few spots open for this Saturday's Bullets and Burpees III. If you are interested come to CrossFit Scottsdale @ 8am Saturday. We will carpool out to Ben Avery shooting range from 9-12. The cost is $60. Regular class schedule on Saturday 9,10am.

1 1/2 weeks Down 4 1/2 to go…

Okay so your a week and a half into the Paleo Challenge…How’s it going?

Here are a couple rules of thumb to keep in mind:

1. Are you smarter than a second grader?  If you are make sure you are NOT when it comes to reading labels.  If a second grader can’t pronounce it, IT’S NOT PALEO!

2.  Just because it is “Paleo” doesn’t mean you can eat the whole batch…(you know who you are)!  Moderation still applies in the world of Paleo.

3. Make sure you are eating protein at each meal and ideally snacks. If you goal is to lean out focus more on veggies over fruit and avocados, oils and coconut over nuts.

Here is a great article, by Robb Wolf not only taking about the great reasons to eat Paleo but how good it is for your kids too.

So really how is it going?  What has been your biggest challenge so far?  What successes have you had?  Speak up we are all in this together. 

Post your thoughts to comments.

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