Pick a Girl and Do Her as Fast as You Can (Part II)

It’s great to do a Girl (or any benchmark WOD) that you have never done before. We did Annie on Monday and today it’s Elizabeth’s turn. We have not done this one in class so there are 6 Leader Board spots up for grabs. Go get her!

Warm Up:
Jump rope

Skill:
Burgener Clean Warm Up

Girl WOD: Elizabeth
21-15-9
Squat Cleans (135#/85#)
Ring Dips

Happy Birthday Richard!

Pick a Girl and Do Her as Fast as You Can (Part I)

The long awaited new CFS shirts are finally here and to celebrate we will be picking some of our favorite girl WODs and doing them as fast as we can. Five girls in one week, are you man/woman enough?


Warm-up:
5 minutes of jump rope

Skill:
Deadlift

WOD I:
5×5 Heavy Deadlift

Girl WOD: Annie
50, 40,30, 20, 10
Double Unders
Sit-ups

Saturday 5/15 WOD's at Northsight Park

We are hosting a Level 1 CrossFit Certification this weekend at the gym therefore the gym will be closed on Saturday. Saturday’s WODs will be held at Northsight Park at 9am (CrossFit Class) and 10am (CrossFit Yoga class). All ages and fitness levels are welcome, so bring your friends and family.

8400 East Thunderbird Road in Scottsdale (about a mile south/east of the gym)


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Paleo Women Granola…for Men Too

CrossFit Scottsdale is now carrying  a delectable array of Paleo Women Snacks & Granola. Paleo Women was developed and launched by Chef and CrossFit fanatic Laura Keenan in March of 2010 because of the lack of Paleo style snacks out in the marketplace. Paleo Women creates “Paleo Style” Granola’s meaning, recipes designed with our cave dweller ancestors in mind. 

“Women” refers to our female ancestors who “Gathered” nuts, seeds, berries, fruits, spices & natural sweeteners – so men these are treats for you too! The snacks are all natural, wheat & gluten free so for celiacs & vegetarians who are searching, the snacks are quite a discovery. For those looking for great snack fuel or post workout treat, you’ve come to a delicious place!  Available now for your Granola pleasure we have: Apple Crisp, Cacao Nut, Banana Nut Crunch & Cappuccino Crunch Granola’s.  Anyone who has tasted these Paleo pleasures has been very pleased indeed. For those of you in the Paleo Challenge, these snacks can double as a breakfast option as a cereal (try it with Almond Milk). Try them, I promise you’ll love them, even my kids can’t get enough…

Coach Naj

It's all about progression

Dear,
CrossFit Scottsdale. I would like to thank each and everyone of you for your part in this past weekends Regional Games at U.C Irvine. It was without a doubt the most successful showing of our “School of Elite Fitness”. It’s all about progression… 2 years ago I was a Newbie, last year you guys were Newbies and now… 3x Regional Qualifiers, a competitive Team and countless fans who all individually told me that they want to compete next year and we have the sport of fitness and all of you are on the team.

B.K, Sarge and Erica you showed us all just how fit Scottsdale is and that you all have no fear. Competing against the world’s best athletes in the games most difficult region. Flipping the #250 tire over 75x meters twice and carrying an 8″ log on your back displayed CrossFit’s mantra of  “move large loads quickly”. Muscle ups, sprints and power cleans displayed all three elements of CrossFit. Olympic lifting, gymnastics and conditioning. Sunday’s triplet and Monday’s wod at CFS of 1000x meter row, 30x OH Squats #135 and 1200x meter row gave even the most seasoned vets a tough time. Sarge finished 2nd in his heat behind our friend Chris Lalanne.

The Affilaite Cup Team including myself Coach, Matt, B.G, Eileen, Ilana and Mel were loud and proud in orange. The 1st wod consisting of shuttle runs, D.B Thrusters and ring dips surprised everyone and the called reps shook us up. We bounced back  blasting past our competition in the relay 900x coming in 27th pl and the tire flip log carry had the girls saying “that was easy” and giving us a  29th place score. Finishing 46th/83 overall.

Coach Najla and Katie led the crew… cheering our athletes on at every station and giving us the inspiration to dig deeper. The beautiful Jill, Don, Jaz, Carolina, Kaufman, J.Zerb, Ashley, Michelle  (+baby) and Katies mom and dad screamed and shouted to GO GO GO. We were 20+ deep and it showed. Everyone commented on how well our Team uniforms were. Black on black AKA murdered out and how much fun we were having. You will soon see why in the Murphy Fran chronicles.

I would also like to thank all of the Internet fans who watched us from CFS and at home via the web cast. You can check out all the highlights from the live feed at the CrossFit Games. Training for 2011 starts now.

Respectfully
Coach Luke Kayyem

M.U.R.P.H

“NO EXCUSES”

 

For conspicuous gallantry and intrepidity at the risk of his life and above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare task unit Afghanistan in June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On June 28, 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters.
 

As a result, between 30 and 40 enemy fighters besieged his four member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

Compare time to 12/09

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