The Day After…

You have every excuse in the book. You ate every single serving of food on your plate. Now you have a job to do. After your mother in law makes you clean out her garage. Go for a hike, walk or run. Play a sport. Tennis, Golf or Football. If your a good kid you might even ask your In laws if they want to go for a walk with you. Take your brother to the park and show him that turn around jumper you still have. Plain and simple have fun today. Get outside and enjoy your life and your family. If you don’t have a family you can join mine for a game of Frisbee Golf. Check out this video below but please don’t take it as serious as this guy does.

Turkey Day Workout

Get up!
Get up now!!
Get up right now!!!
Seize the day…

Warm up

Walk 3 min/Run 1 min/Walk 2 min/Run 2 min/Walk 1 min/Run 3 min
Work
Air squat 60 seconds
Push up 60 seconds
5 burpees
Lunge 50 steps

Air squat 30 sec
Push up 30 sec
10 burpees
Lunge 50 steps

Air squat 15 sec
Push up 15 sec
20 burpees
Lunge 50 steps

From our family to yours have a healthy, happy CrossFit Scottsdale Thanksgiving.
Coach Luke, Najla, Bryon, Erica & Tiffany.

Thanksgiving foods Paleo Style

Pumpkin Pie
3 1/2 cup pumpkin puree
1/2 cup unsweetened applesauce
2 eggs
1/4 cup agave nectar
2 Tbsp ground almonds
1/2 tsp each of ginger, cloves, Cinnamon, allspice and nutmeg
1 cup pecans

Combine all of the ingredients except the pecans, in a bowl, mix well. Pour into a dish for Baking pies. Cover with pecans. Bake at 350 degrees for 45 min. Chill before serving.

Sweet Potatoes
1 med yam
1 med sweet potato
1/2 cup unsweetened applesauce
1 Tbsp raw honey
1 Tbsp walnut oil
1/2 tsp cinnamon
1/4 tsp nutmeg
1/8 tsp cloves

Peel the potatoes, and cut them into small pieces. Boil them in a pot of water for around 10 minutes, until soft. Drain the water. Add the remaining ingredients, mash with a potato masher. These are from Scott Hagnas of the Performance Menu:

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

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