Too $hort Toosday

When you speak, I lsten and this mornings class wanted to here some OLD SKOOL Too Short so if you got it turn it up for your Workout Of the Day.
Warm
100 meter row/50 sit ups
150 meter row/40 sit ups
200 meter row/30 sit ups
250 meter row/20 sit ups
350 meter row/10 sit ups
Skill
Clean & Jerk
WOD
5x Clean & Jerk
5X burpees
7x rounds

Music Videos by VideoCure

Paleo Challenge Winners!

The VOTES are IN!

Congratulations to Matt Blanton and Shannon Johnson for winning CrossFit Scottsdale’s first Paleo Challenge! Not only did you recieve a ton of health and body composition benefits, you won $200 each!  Not too bad for 4 weeks of eating.

Just eating meat, fish, vegetables, nuts, seeds,  & fruit here is what they accomplished:

Matt lost 3.4 lbs, 7% body fat & 5 1/2 inches.  He gained 11.5 lbs of muscle!  His “Fran” time didn’t change but his first Fran was done with 65# and a green band.  He did “Fran” after paleo in 6:16 at Rx’d weight and Rx’d pull ups!  Awesome Job Matt!

Shannon lost 9.6 lbs, 1% body fat and 5 1/2 inches.  She lowered her mile time by 15 seconds and maintained her strength on the shoulder press.  Great Job Shannon!

As a whole the 36 participants of the Paleo Challenge lost 150 lbs and 35% body fat!  Congratulations to all of you!

Here is some of the feedback the participants gave:

What did you learn or what was the biggest result you experienced on the Paleo Challenge?

“To truly evaluate what I put into my body and how it fuels me for the day and even for the week, and how improtant certain food groups are to energy and general well being.” ~ Brett

“I learned that Paleo is not that hard. I am to the point where I am realizing that food is nutrition for my body…not a past time  that I need to indulge in everyday.” ~ Shannon

“Realizing how great I feel taking good care of myself helped me not feel defeated by food.” ~ Ilana

“I can eat with discipline and it doesn’t kill me.” ~Chris F.

“Eating Paleo and doing Crossfit are a high return on a minimal amount of investment. I not only feel better, I am also more productive in business and life in general. Paleo allows you to truly be in touch with what should and should not be in your diet. It was one of the most difficult diets to get started, but it was well worth it and I plan to continue the lifestyle.” ~Matt

Stayed tuned for the next Food Challenge in Jan/Feb 2010!

Pull up, Push up, Get up

Warm up:
4x
25 Jumping pull ups
25 sit ups

400 M run

…it feels kind of like a “Your Workout is My Warm Up” kind of day.

Skill Practice:
The Kipping Pull Up (Full range of motion, hollow out, chest leads, grips/chalk…take care of your hands)

WOD:
100 Pull ups..for time
Every minute on the minute, drop and do 5 push ups until you have completed all 100 pull ups)

The Mad Mud Run

Congratulations team CrossFit Scottsdale. You should be very proud of yourselves. We represented our School of Elite Fitness well today at the Mad Mud Run. The run challenged us to 4 miles of fun and excitement as we  traveled on foot over and under, around, and through multiple obstacles and a big wet mud pit!

Dozens of photos from the event have been posted to our Facebook CrossFit Scottsdale Fan Page….take a peak and congratulate a fellow athlete for a job well done http://www.facebook.com/home.php?#/album.php?aid=137890&id=99600005809&ref=mf

Here were the teams:
Jon Kaufman (solo)
Ryan Flynn (solo)
Jayson Pitkofsky (solo)
Coach Luke and Brian Gubernick (male duo)
Brian Kuntizer and Angie Mandeville (co-ed duo)
Peter Houck and his neighbor who we will be seeing next week  in class (male duo)

Thank you to Najla, Bryon, Sara, Charlie, Katie, Young Jedi, Kanon and Camille. We couldn’t have done it without your support and motivation!

The “final” results are expected to be posted to the Mad Mud Run site soon… http://www.madmudrun.com/index.html

Mad Mud Run Team CrossFit ScottsdaleMad Mud Run Ryan Flynn 
Mad Mud Run Angie and BKMad Mud Run Brian G

Take care of your hands

Check out this video by Coach Andy Petranek @ CrossFit Los Angeles on how to treat your hands so you don’t get blisters or have a terrible workout.

How to take care of calluses on your hands from CrossFit Los Angeles on Vimeo.

At CrossFit Scottsdale we encourage the use of grips for your pull ups if your hands get torn up. We realize that you are professionals out in the real world shaking hands. These grips do the trick and are only $15 at the gym or through our online store  https://clients.mindbodyonline.com/asp/home.asp

Leather Hand Grips

Leather Hand Grips

Fit as F_ _K

1 Honest push up
10 Chin over bar pull ups
2 Push ups…
9 Pull ups…
3 Push ups…
8 Pull ups…
Till you flip the order

45 Second row for distance
10 Push press #95/#55
20 Double under or 100 single
7x rounds for total distance
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Paleo Challenge Finalist

So the numbers are in and the coaches have collaborated to determine the top 3 male and female contenders for the Paleo Challenge. It was very hard to choose since ALL of you did really well and improved in many ways over the last 4 weeks.

Congratulations to ALL of you first!!!!! I am truly proud of each and everyone of you for the positive changes you made and will continue to make after this experience. Remember this was only a starting point. What you do from here is what matters most. Feel free to email or call me to chat about what to do now.

How this works:
Email me with your vote for the male and female you feel deserves to win the Paleo Challenge.
We determined the top 3 using this criteria:
-Consistency in training
-Consistency in diet and logging in success journal
-Overall most improvement in all areas combined,
–body fat % decrease,
–lean muscle mass increase,
–decrease in times in the Mile and Fran
–increase in strength with the shoulder press
-Least amount of contributions to the accountability jar

Males:
Brett Bartlett–1.5lbs lost, 3.2% body fat lost, gained 4lbs muscle, lost 1 inch, decreased mile by 14 seconds and increased shoulder press by 10#
Matt Blanton–3.4lbs lost, 7% body fat lost, gained 11.5lbs muscle, lost 5 inches, lowered his Fran time.
Jeff Zuhl–11lbs lost, 1% body fat lost, lost 10lbs of muscle, lost 6.5 inches, decreased mile by 1:03 and increased shoulder press by 10#

Females:
Shannon Johnson–9.6lbs lost, 3.77% body fat lost, 2lbs muscle lost, 5.5 inches lost, decreased mile time by 15 seconds and maintained strength in the shoulder press
Ilana Fisher–3lbs lost, 1.2% body fat lost, maintained muscle mass, 3.5 inches lost, only increased her Fran time by 8 seconds doing harder pull ups.
Kristin Johnson–9.2lbs lost, 1.1% body fat lost, 6lbs muscle lost, 3 inches lost, decreased her Fran time by 58 seconds.

I have the before and after pictures as well as all the numbers so you can take a look when you are in for class to see for yourself. Please use the same criteria above when voting for the winner.

I started to do an honorable mention list but all of you ended up on it! So Congrats again and look for a Zone Challenge in January or February 2010!

Here’s to Paleo!

Coach Tiffany
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Get Those Elbows UP!

Warm Up: 5 Rounds
10 Shoulder Press/ 100 Jump Rope 

S-T-R-E-T-C-H

Work:  Front Squat Ladder
With a continuous running clock do 1 Front Squat in the first minute, 2 in the second minute, 3 in the third and so on until you are unable to complete the required reps in that minute.

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