Tempe Firefighter killed

Skylar Stock was killed a few weeks ago on a hunting trip in Camp Verde with a few friends when a tree fell on his tent. The Tempe Firefighter, husband and father of three was a huge CrossFitter and family man. Local CrossFitt affiliates in Arizona are celebrating his life by doing a WOD in his honor this Saturday December19th.

Relay of 5 individuals on 1 team,  you cannot leave your station until everyone has completed their individual exercise. 
21, 15, 9
Double unders
Thruster 95lbs
Sit-ups
Burpees
SDHP 75lbs
skylar stock

If you would like to help out Skylar’s family please donate to the Stock family donation fund at your local Wells Fargo.

November Co-Athletes of the Month

Congratulations to Jeff Brennan and Ilana Fisher for being our November Athletes of the Month!

Ilana became a student right before we started the Paleo Challenge.  She jumped right into the challenge as well as CrossFit and saw some great results and become a force to be reckoned with.  She has topped the Leader Board in 3 major workouts as Rx’d and given Coach Erica, myself and the rest of CrossFit Scottsdale a reason to raise our game.  Awesome job Ilana! Look out CrossFit Games 2010!

Ilana-atom

Jeff B. took on a leadership role from day one.  He not only got some spots on the Leader Board and lead the pack in runs/WODs with the 20# vest, but would lead the crowd in cheering and coaching other students.  On multiple occasions you can see Jeff helping clean up after class and going on extra runs with the students.  Way to lead by example an be an amazing athlete Jeff! 

Jeff-atom kb swings

Both of these athletes have a positive attitude that is contagious.  They will fly through the WOD and cheer you on not only when they finish but along the way as well.  You both have showed us not only what great athletes you are but every time you are here we see your determination, enthusiasm and most of all team work. 

We are all impressed and inspired by you both!  Keep up the great work.

~Coach Tiffany

"Pain Storm"

Todays WOD is… High intensity, constantly varied, functional movement. That is mentally challenging and physically rewarding. Dont ask because im not telling. Have a nice day.
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Leaders of a new school

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Congratulations…
Brian K, Katie K, Angie, Doug and Skip for sucessfully completing the Level I H.Q CrossFit certification. These 5 student have learned the ability to perform the 9 basic movements. They are also leaders in class so please feel free to ask them to check your depth on your front squats.

No Frills Chicken or Fish

Food doesn’t need to be elaborate or doesn’t need to take a bunch of time to be good

Here is a recipe that my picky husband loves. This is also something that we eat quite often especially because its easy and most of the time we aren’t home until 8:30-9pm at night and do not feel like cooking. I know some of you are in the same boat and in order to combat the alternative of eating something quick and easy that is not condusive to our approach of food as fuel this is what we eat.

Tiff & Skip’s No Frills Chicken or Fish

We like to use fresh frozen wild caught orange roughy from Costco. It thaws quick (we put the individual pouches in room temperature water to thaw-usually takes 5-10 minutes). You can use chicken if you like too.

1 fillet of white fish or 1 breast of chicken
1 tbsp coconut oil
Spices of your choosing (We like a garlic and onion blend. You can use any salt-free spices or fresh herbs, I have also used fresh squeezed oj, lemon or lime juice as well for more of a citrus flavor.)

Directions: Heat a skillet with the coconut oil. Place some spices in and gently place chicken or fish on top of spices in the coconut oil. Cook on medium to high heat about 3-4 minutes on each side for fish and 6-8 for chicken or until white throughout. (I would cook the chicken on lower heat for longer so it doesn’t burn on the outside).

I will either throw some fresh veggies in a steamer bag or use the steam fresh veggies from the store if I want less dishes to do. Otherwise I will throw either some more coconut oil or olive oil in a pan and cook up some zucchini and yellow squash and red onion as my favorite veggies to go with this.

12 Days of Christmas

Starting Monday December 14th and continuing for the following 11 days. Today’s wod will be the entire sequeunce. On Tuesday start with 50 overhead squats, 25 push ups. On Wednesday 25 sit ups, 50 overhead squats and 25 push ups… Till Xmas day when you do the entire sequence again. Anyone can do it. No equipment needed. This is not your daily wod but in additionto. If you’re celebrating Hanukkah double up a few days and do 8.

1} 25 push ups
2) 50 overhead squats
3) 25 sit ups
4) 10 burpees
5) 400 meter run
6) 2 min plank
7) 1 min 6″
8) 100 doble unders or 500 singles
9) 75 dips
10)  100 walking  lunges
11) 20 hand stand attempts
12) 1 mile run

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