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.

“The secrets of this earth are not for all to see, but only for those who will seek them.”

"Signing Day"

Today is dedicated to every person, player, Coach, Team, and Leader in the World. Who has been given a shot not beacause of there skill or education, but their desire, drive and HUSTLE. Go get it!

3> min Med Ball Chasers
2> min Ball Slams
1> min Wall Balls

Weighted Sit ups
Ring Dips
5x Failure


Lunge 50x continuous steps away from Box
Box Jump 50x
Lunge 40x Steps
Box Jump 40x
Lunge 30x Steps
Box Jump 30x
Lunge 20x Steps
Box Jump 20x Steps
Lunge 10x Steps
Box Jump 10x

"Fury" Scores

RX Men
John Harvey 245/32/5:17/40
Brian G 215/66/611/90
Ben 255/38/7:07/134
Sean 185/37/6:05/143
Barry   200/62/6:49/147
Rob 205/50/7:03/168
Ted 195/65/8:00/220
Chris  185/52/8:06/249
Dale 185/22/8:45/318
Mike 215/65/10:05/320
Zack 165/1/10:40@155/474
Marc 165/16/13:43/642
Matt 205/61/*

Tom 175/10/6:18@145#/193
Mark  175/62/7:40@135#/225
Dwight 155/26/7:24@135#/263
 Aaron 135/23/8:45@135#/367
*Richard 135/10/10:11@135/466     *Is 65 Birthdays in.
Dave K 165/45/11:34@135#/484
Nick 145/66/20:26@135#/1,015

Dan 135/8/9:00@115/397
Pops 185/30/5:51@95#/136
Bob 135/29/5:55@95/191
Ryan 150/13/6:29@95#/226
JAZ 145/11/8:31@95/355
Larry 155/15/7:52@55/302
Sean W */*/*/*

RX Women
Mel 125/53/5:03/125
Ilana 125/22/5:27/180
Harkey 110/46/6:30/234
Carolina 110/43/8:58/385

Hallie 125/10/8:22@95/367
Tia 110/25/8:42@95#/387
Roar 95/34/5:33@75#/224
Maggie 95/1/6:33@75#/297
Michelle 90/11/7:05@75#/324
Ms.Robinson 90/7/7:19@75#/342
Najla 85/22/7:55@75#/368
Patty N 75/1/9:23@75/487
Lisa 95/0/10:30@75#/535
Maria 75/12/10:59@75/572
Natalie 90/5/6:31@65/296
Shannon 80/1/7:00@65#/339
Julie 70/1/6:46@45/335
Christine 45/1/7:25@45#/399
Jaclyn 75/1/8:07@15/411
Pam 20/1/7:20@15#/419

Great classes! Great WODs! Great day! Plan on a “Game’s Type” WOD once a month. Competition brings out the best in everyone.

The difference between failure and success is doing a thing nearly right and doing it exactly right.

– Edward C. Simmons

A Recipe from Paleo Chef Rachel

Make sure to reserve your spot for the Paleo Cooking Class with Chef Rachel April 30th at  CrossFit Scottsdale from 6pm-9pm.  Paleo Challenge Participants get 3 bonus points! Here is one of her recipes to get you started:

Steak with Cumin & Mustard Rub      

Prep: 10 minutes/ Cooking: 8 to 25 minutes/Yield: 4-6 servings

This is my favorite way to season and cook steak. It combines three great spices that add immense flavor and antioxidants. I like to leave any visible fat on the steaks. It adds moisture, particularly with lean cuts of meat. (The fat in beef is preferable, from a health standpoint, to the fat in vegetable oils.) I round out the meal with cooked leafy greens or a crisp green salad with a side of fresh fruit.

For a smaller piece of meat, reduce seasonings and cooking time as needed. I used an 8-ounce buffalo steak, which took only about 2 or 3 minutes per side to come out rare.

Press Test: To test meat, hang your hand by your side. Rare meat will feel flaccid, like the web between your thumb and forefinger. Make a a loose fist and press again; that’s medium-rare. Make a tight fist and press into the web; that’s what well-done (really overdone) feels like.


1 1/2 pounds boneless or 2 pounds bone-in beef or bison/buffalo steak (at least 1-inch thick): sirloin, tenderloin, fillet, NY strip, top loin, round tip, flank, London Broil, rib-eye, T-bone, porterhouse, club or sandwich steak, or other cut        

1 to 1 tablespoon melted avocado oil, or extra-virgin olive oil

1 teaspoon ground black pepper, or to taste

1 teaspoon finely ground unrefined sea salt, or to taste, optional

1 to 2 tablespoon ground cumin, or as needed to coat

1 to 2 tablespoons ground dry mustard (powder), or as needed to coat

1.   Preheat a medium-hot gas grill or preheat broiler. If using broiler, position a broiling rack 2 to 3 inches from heat source for 3/4-inch thick steaks, 3 to 4 inches for 1- to 1 1/2-inch thick steaks, 4 to 6 inches for 1 1/2- to 2-inch thick steaks.

2.   Pat steaks dry, then rub with olive or avocado oil. Lightly sprinkle both sides with sea salt and pepper; rub seasonings in with the back of a spoon. Liberally sprinkle one side with cumin and rub in with the back of a spoon. Turn and repeat with mustard on the second side. If time permits, let meat rest at room temperature for 30 minutes, or cover loosely with parchment and refrigerate for several hours or overnight.

3.   If using an electric oven or toaster oven, add 1/4 cup water to the bottom of the broiler pan (elevate the meat on the tray above). The liquid should not touch the bottom of the meat rack. During cooking, leave the door of an electric oven ajar. If grilling, place meat on hot grill.

4.  Grill or broil steaks, turning them after the halfway point. To test for doneness, make a small slit in the steak and check the center. The interior should be slighlty less done than desired; the steaks will continue cooking after you remove them from the heat.

CrossFit doesn't look like your traditional gym workout

There are no ‘3 Sets of 8.’ Not a single ‘triceps kickback’ to be found. And while we have lots of novel exercises to ‘work your core’ and ‘improve your stability,’ we prefer to teach you to move better in your own skin than stand you on a blue-pimple novelty and watch you quiver.

We make big claims: that we create an elite level of fitness. That we get you places you’ve never, ever, ever been before. That their workout is our warmup. To back those claims up, we have to do movements that are efficient, challenging, and get you far more bang for your buck than a selectorized machine ever could.

A clean and jerk, for instance: once a staple of the workout crowd, and a fundamental lift for improving your grocery-carrying and storage, is banned from nearly every ‘fitness club.’ For all the wrong reasons, too: it requires coaching, chalk, and the occasional drop of a barbell from overhead. Knowledge plus cleanup plus noise? Not an option if your teenage ‘personal trainers’ have to learn it all in a two-day course.

But a clean and jerk is a big lift, requiring a lot of energy. From a purely mathematical standpoint, it’s four times as challenging as a bench press. If it seems scary, it’s only because you haven’t seen it around much – or have you? Lifting your bike onto your roof racks – that’s a clean and jerk. Storing your Christmas lights on the top shelf – that’s a clean and jerk. Doing it in the gym first just makes you break fewer bulbs. And fewer backs.

That’s right: contrary, maybe, to what you’ve been told, this stuff prevents injuries. The strongest, safest backs in the world belong to powerlifters, NOT bed-resters. Knee injuries are typically the result of misuse, imbalanced use (the knee extension machine, anyone?) or non-use. Deadlifts don’t hurt your back – given the right chance, they’ll save it. Ask around: chiropractors, physiotherapists, and doctors send patients to us. We modify our methods for the injured, yes. But they’re on the same road as our competitive CrossFitters, albeit a different starting line.

We choose to exercise in boxes. While exercisers from the 1920’s,1930’s,1940’s, and 1950’s would feel right at home, the modern machine-indoctrinated fitness pursuer will struggle to comprehend our methods. At least, at first. Slowly, they’ll recognize little glimmers of sameness. “Hey, I did that as a kid!” “We do squats at my gym…but we don’t go that low.” “I’ve seen this on TV, but I never thought I could do it….”

Our workouts are short, but tough. But you’ll want more. After a month, you’ll find yourself checking our website on a daily basis, and joke about ‘drinking the Kool-Aid.’ After three months, you’ll start breaking your own personal bests and bringing your friends. We’ve grown because CrossFit is amazing, our community is incredible and you get results…not because we have a special limited-time offer on our membership.

Now, there’s no denying that for most people, once they’ve been immersed in CrossFit, they can’t ever go back to average. It tattoos you. And once you’ve offered up your fresh, pink skin to the prick of the needle, its mark is indelible. You can’t undo CrossFit; once you’ve been painted, you can’t go back to beige.

There’s joy in sweat. There’s family in common discomfort. There’s a chemical addiction that comes from challenging yourself this way. There’s pleasure in learning new stuff every single time you’re in the gym. That’s what CrossFit is: sweat+community+knowledge. Call it what you like.

Thank you CrossFit Affiliate site and CrossFit Catalyst for a great post.

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