“Failure will never overtake me if my determination to succeed is strong enough.”  ~ Og Mandino

Brownies at CrossFit Scottsdale

No worries Paleo Participants, the Brownies of Girl Scout troop 1578.

CrossFit Scottsdale was proud to welcome Girl Scout Troop 1578 of Cheyenne Elementary on Friday to help them earn their Heathly Habits Try-It.  Twelve browines went through a CrossFit Scottsdale Kids class and the importance of functional movement and effective excersise.  We then went over nutrition basics and how to ensure the right amounts of protein, colorful fruits and veggies and healthy fat at each meal.  It was a pleasure share what we do at CrossFit Scottsdale with such a great organization like Girl Scouts and to help impart healthy habits onto the next generation.  Troop 1578, you are strong and beautiful and will do amazing things, thank you for letting me spend the day with you.

Coach Tiffany

The harder you work, the harder it is to surrender.

— Vince Lombardi

Pat Tillman Results

Congratulations to all 19,684 finishers in this years Pat Tillman Run. A special shout out to all of Team CFS. Once again you guys ROCKED the house. “Those guys are crazy” I heard a few times this morning. My Crossfit KIDS Dave & Paxton finished in one hour and my girl Alison finished her 1st race ever!

When we arrived back at the box the 9am class was finishing off the “42” and gave us a huge welcome that made  us feel like Gladiators. So for a few demented individuals who enjoy long runs carrying heavie loads and PAIN we decided to join the 10am class and … “Oorah” The 1st times are todays, the 2nd are last years and the 3rd is todays “42”. Enjoy your weekend and get ready for what’s next… Coach

WARRIORS:
Luke carrying  #80 sand bag 52:48/27:45/21:15
Nathan carrying  #80 sand bag 1:00:30/     /23:18
Jeremy carrying #40 sand bag 50:27/     /36:55
Aaron carrying #40 sand bag 45:48
Peter wearing #20 vest 37:22
Dwight wearing #20 vest 38:52
Branson wearing #20 vest 41:11/     /28:11
Melissa wearing #10 lb vest 37:36/     /20:01
Matt pushing #200 man in a wealchair 43:08
Sara pushing Charlie in the stroller 47:59

RUNNERS:
Alison Nocks 2:20:10
Kristy Coup 38:15/39:01
Brian Coup 44:25
Bob Hisle 35:54
Chris Hisle 34:13
Erin Harkey 32:52
Scott Harkey 40:56
Sonya Quiz 44:30/39:01
Steve Quiz 31:39/33:04
Ted Sweeney 32:30
Jane Borman38:49
Roar 33:33
Chris Culiver 1:06:43
Hallie Flood Culiver 1:06:43
Lindsay Bartlett 36:27
Jeff Zuhl 58:00/56:25
Ashley Peck 37:29
Dani Maudri 47:00
Patty Negro 46:59
Chris Tousley (Pops) 45:14
David Tousley 1:01:19
Paxton Tousley 1:01:19
Tiffany Divelbiss 39:29/40:19
Skip Divelbiss 45:24
Kaufman 38:52
Paul 29:27
Lisa 42:26
Roger 32:27
Shawna 42:44
Julie 42:52

If I missed anyone please email me your time.
 Luke@CrossFitScottsdale.com

"42" In Honor of Pat Tillman

Warm
42x Push Ups
          Sit Ups
          Squats
WOD
420x Meter Row
42x Jumping Pull ups
Walking Lunges
Push Press #45/35
Knees 2 Bows
Box Jumps 24″/16″
Wall Balls #20/14
Burpees
Double  Unders 4×1

Check out this photo from last years Team. We have over 40x students racing this year. 4x of them wearing #20 vests. 2x more with #40 sand bags and 2x CRAZY guys running the 4.2 mile run with the #80 sand bags from the CrossFit Games. “Oorah”

 “Progress always involves risks. You can’t steal second base and keep your foot on first.”
Author, Frederick B. Wilcox
 

The Ups and Downs of Paleo

So I have totally bought into the catchy little saying that failing to plan in planning to fail.  But someone needs to create a little ditty that helps me to remember not to leave my “plan” in the fridge as I head out the door to yoga before work on a Tuesday morning.  That would be how I found myself at Whole Foods frantically trying to find something Paleo to eat for breakfast that did not require anything more than a microwave.  It was while I was agonizing over the ingredients in breakfast proteins that it finally hit me.  If I didn’t take a deep breath and a few second to refocus on my goals for this challenge I was going to end up sabotaging myself before I even gave the challenge a real chance.

I have a couple of goals with this challenge but really they can all be summed up by one statement.  I want to be aware of what I am eating and find a nutrition lifestyle that produces the physical results I want but still leaves me happy and healthy.  There is absolutely nothing happy or healthy about cursing the American food industry at 8am on Tuesday morning because I can’t find a single breakfast meat that doesn’t list some kind of sugar in the ingredients.  The only way that I am going to survive the next six weeks is by staying focused on my goals and making better choices regardless of if I loose out on an occasional point here or there. 

 I will be traveling this weekend and I want to enjoy my vacation including my meals.  After my morning revelation I decided that while on vacation the only way I can continue to work towards my goal is by picking and sticking with a daily point total that challenges me to continue to make good choices but doesn’t set me up for failure.  For me that magic number is 8.  You can all hold me accountable when I return next week.  Picking a number that is challenging but is still realistic is just one way to survive this challenge.  Share your number with a coach or the people with whom you regularly take class.  Let them encourage you and hold you accountable.  It is the best part of CrossFit Scottsdale so use it.    

My hope is that my shared struggles may help you with yours.  However if you are still feeling stressed by this Paleo challenge we can take care of that in yoga this week.  Hope to see you there.  Happy eating! 

Coach Katie

Athlete Of The Month

This month was the 1st time in a long time we had a unanimous decision on A.O.M. Halie Flood has been to 5x classes a week for over a month. With her husband fighting for our FREEDOM over seas. Hallie is fighting to “Bringing sexy back”. This girl does not give up. Everyday… Anywod she is ready for a fight. Hallie has lost another 15# this month and is 100% Paleo. She is also one of Team CFS newest Ambassadors and will be our videographer for events, races and challenges. When you see her in class tell her “Get that sexy back” and give her a high 5!

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