"The Legend of the Orange Bucket"

The Legend of the Orange BucketThe dirt-caked smelly orange bucket peered into a room graced with plush carpeting and witnessed delicate fingers creating melodies with strings and bows.  Somber faces sat in silence and absorbed the empty notes.  The orange bucket turned and left. Then the bucket went into a building and down row upon row of shiny machines that whooshed and whirred while timid souls slowly moved the cables and belts while reading hollow news.  The bucket became discouraged and left. Along the pathways and bikeways the bucket searched for home all the while gazing at quiet plodding anchors and a trance of spokes and wheels.  The bucket wasn’t welcomed there. The bucket spun toward a noise of fury and fire.  The bucket boldly entered the box and witnessed raw energy filling every space.  Fierce warriors were creating power and pushing intense to extreme. Blood mixed with sweat muscle and bones.  The orange bucket proudly took a place in the box and knew it found home. A warrior grabbed the bucket, knelt beside it, and filled it with humility and pride.



By: Roger Zetah



Warm up
2x 500 meter rows

Max Effort Ring Push Up
30x second break
Max Effort “Games” Push Up
Rest 1 minute repeat 3x

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

2x New CrossFit Scottsdale Classes

“The Early Bird Special”

Starting next week on Monday’s we will be adding a 6am All Levels Class
Wednesday’s 5am Metabolic Conditioning class = We are running in every class
The CrossFit Kids class will move to 4-4:45 Monday & Wednesday. Saturday 11-11:45

CrossFit Scottsdale Kids- Pull ups & Box Jumps

The pull up, one of the most functional movements and an exercise sought after by most CrossFitters. Our kids use the pull up in pulling themselves up and over the monkey bars, climbing on rocks or climbing over fences. Today we work on the skill of pulling yourself up to make us stronger and more capable in everyday life or just for fun!

Warm Up: Tuck hold/2 burpees/sprint/Forward roll course 5 rounds

Skill: Pull Ups

Little Heroes
5 Pull ups (seated pulls)
5 Box Jumps
3 Rounds

Young Heroes
10 Pull ups-ring pulls
15 Box Jumps
3 Rounds

10 Pull Ups
15 Box Jumps
3 Rounds

"Bear Complex"

One rep=
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Do that seven times for one round.
Do 5 rounds total working up to your max.
This is not for time.
You can rest in between rounds.
Compare to Jan/05/2010

Skip's Birthday Paleo Breakfast & WOD

Celebrations can be Paleo too…

Here is a Paleo Pancake Recipe from one of our students:

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

For a tropical fruit syrup we took frozen pineapple, mango, and 3 tbsp coconut milk and cooked it in a sauce pan on low until it is mushy. The same can be done with frozen berries just leave out the coconut milk.

Eggs, Bacon, Fruit, Avocado & Paleo Pancakes

Skips Swimming WOD:

Swim the length of the pool and back
34 Squats (in or out of the water)
34 leg kicks in the water

3 Rounds for Time

Happy Birthday Skip!

~Coach Tiffany

Chipper Challenge Finals

They came. They saw. They conquered.

Four weeks of chasing weaknesses paid off in a big way today as 47 athletes attacked the Chipper Challenge event with confidence and intensity. From the first 700m row to the last handstand push up, the strength and skill of our students was on display for all to see… and there were plenty of people watching. Friends, family, fellow students and even a few members of the Moon Valley swim team lined the outside of the course and filled the seats and benches. There was cheering, coaching, and even a little smack talking. In the end, 9 winners were crowned and one lucky coach finally meeting Pukie. Congratulations to our Matt B, Mel, Mark V, Maria P, Ryan M, Jenn “the Situation” D, Mike W, Kim B, and Lindsay B. You are all proof that hard work pays off.


 A special thank you to all the judges and volunteers who helped make this event so special. We could not have done this without you.

E-W Erica 16.25 Tiffany 17.25    
I-M Ryan M 15.17  Ali A  16.35    
I-M Ashley P 16.35  Scott H  15.46    
I-M Kevin 16.23 Josh V 17.37 JAZ 17.04
I-M Brandon R 18.06 Patrick D 15.19 Roger Z 17.26
I-W Claire O. 12.37 Jenn D 11.34 Ashley U. 12.07
I-W Hallie 15.23 Ashley R 12.52    
I-W Julie K 14.23 Rhiannon 13.58 Traci E. 14.30
I-W Jenn B 15.50 Lindsay B 17.10 Jessica 16.55
B-M Joey F 16.33 Mike W. 14.54 Justin B 18.09
E-M Matt B 13.16 Luke 16.12 BG 14.19
E-M Ted 16.36 Dwight 18.19 Paul Z 16.50
E-M Skip 17.21 Branson 21.45 Don 18.17
A-M Mark V 16.45 Chris T 19.13 Mike G 21.26
B-W Kim B 10.42 Erin W 11.02 Alison 13.20
A-W Erin H 12.28 Maria P 13.55 Mel (E) 14.16
A-W Natalie G 15.30 Myrna 14.49 Dani 16.08
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