"Damper Day"

Rowing Instruction

WOD 1:

4 Rounds of
15 Ball Slams
20 Sit ups
30 Sec L-sit hold

WOD 2:
Row for 30 seconds at 50-75% max capacity
Row for 30 seconds sprint
Rest 1 minute
Complete at Damper settings 2,4,6,8,10,7,5,3,1
Note your split time at each interval.

Paleo Pancakes By Tabitha

 GOOD MORNING –Perfect Pancakes

3 whole eggs

1/2 cup almond meal

1/2 cup coconut milk

1 cup apple sauce or 2 bananas
2 tsp cinnamon

1 tsp vanilla extract

Coconut oil or EVO for cooking (go light on the oil, you just want a non-stick surface)

If you like fruit like I do, I recommend:

1 cup blueberries
1 apple, cored and chopped or
2 bananas sliced or
1 peach, pitted and chopped (this is my favorite!)

Whisk or blend all ingredients until smooth (except blueberries or added chunky fruit). Fold in fruit. Cook in lightly oiled sauté pan or on griddle. ~2-3 min on each side or until bubbles are popped in the center of pancake.

*Keep them thin for a more pancake like texture.
**There are eggs in there, so you want them cooked thoroughly, but eggs make flipping these little suckers a bit tougher if you don’t have a good non-stick surface



What a beautiful Saturday.  What better way to compliment a beautiful Saturday than with a ass-kicker of a workout.

Teams of 2

400 m run

5 Hand Stand Push-ups

10 Box Jumps 20″/12″

15 KB Swings 55#/35#

20 Double Unders

25 Push-ups

4 Rounds For Time

20 peeps decided to get out of bed, throw on some kicks, slurp some coffee and head on in.  Much props to all of you who made the journey.

On a semi-related tip, we have had a few inquiries about having another Paleo Challenge.  The current Challenge doesn’t end until Novemeber and we have quite a few other events going on from then until the end of the year.  So we have decided to hold another Paleo Challenge starting on January 2nd until Jan 30th.  We can all work off those extra pounds/inches that somehow accumulate during the Holiday season.  Please ask Tiffany or any of the other coaches of you have questions or want to sign up.  Good luck to all those who are currently shopping/weighing/eating and talking Paleo.  It will pay off, stay strong.


Okay Paleo participants make sure you are eating enough.  This is not a “diet”. Eat when you are hungry. Eat Paleo foods.  Its not just about protein either. Make sure you are eating a lot of veggies, fruit and good fats. Keep it up 5 days in and 23 to go.  You can do it!

Eating out Paleo style at Macayos

Eating out Paleo style at Macayos

Steak with zucchini, yellow squash and red onion.

Steak with zucchini, yellow squash and red onion.


Paleo Recipe:

Easy Stuffed Chicken


Chicken Breast, spinach, tomatoes, garlic, olive oil & oregano. (Measurements are according to taste preference)

Heat oven to 350 degrees. Saute spinach and tomatoes in olive oil and garlic. Take a chicken breast and slice it lengthwise to make a pocket.   Stuff with sauteed spinach and tomatoes.  Add a leaf or two of fresh basil.  Close it up and place in a glass dish with olive oil in it.  Sprinkle with your favorite italian spices (I used oregano) and bake for 30 minutes or until chicken is done.  Serve hot or cold.  These make great portable protein options.

Paleo Recipes from Tabitha

Tabitha is a new student here at CrossFit Scottsdale and what timing that was! Not only is she a hardworking crossfitter,  but she is studying at the Scottsdale Culinary Institute and participating in the Paleo Challenge. Here is a Paleo recipe she cooked up and some great ideas for avocados and tomatoes. Thanks for sharing and keep them coming Tabitha!

Lime Zest Chicken w/ Avocado Salsa

Dinner- Pan-Seared scallops with roasted tomatoes and fresh basil

Yield: 4 servings

2 tbsp minced fresh cilantro
2 ½ tbsp fresh lime juice
1 ½ tbsp EVO
4 (6 oz chicken breast)
cooking spray (EVO in a spray bottle)

1 cup chopped plum tomato
2 tbsp finely chopped onion
2 tbsp fresh lime juice
ground pepper
1 avocado, peeled and chopped

Combine cilantro, lime juice and EVO in a bowl to marinate chicken breasts. Marinade ~3 min. Heat and spray a grill pan (for those beautiful grill marks) or a sauté pan. Cook chicken ~6 min on each side or until done. Plate and cover with about ¼ cup salsa.

Bought too many Tomatoes and Avocadoes?

Breakfast -Spinach and egg white omelet with roasted tomatoes

Snack- Avocado rolls (chopped avocado w/ your choice of added veggies dressed with lemon juice wrapped in lettuce)

Dinner- Pan-Seared scallops with roasted tomatoes and fresh basil


100 Thrusters…

100 Thrusters
3 Burpees 3 knees to elbows on the minute every minute until the 100 Thrusters is done.

To start this wod and on every minute you must complete 3 burpees and 3 knees to elbows until all 100 are complete.

Here is another great video and soundtrack by our friend Chris LaLanne on the thruster.

Bullets & Burpees

This was a great way to relieve some stress. For those of you interested in the next Bullets and Burpees see Coach Luke and we can get a group together in November.

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