"Strength & Conditioning"

Warm Up:
AMRAP in 10 minutes
10 Knees to Bows
10 Second Handstand Hold
10 Sit Ups
10 Push Ups

Strength: Front Squat  5X5

WOD: 15-12-9
Burpee Broad Jumps
Double Unders

We are off to San Diego!  Wish all the competetors good luck and go hiking this weekend!  9am at Pinnacle Peak on Saturday.

 Happy Friday!

"The Best Fish Oil I Have Tasted…


I have searched long and hard for a fish oil supplement that not only has a great ratio of EPA and DHA (the good stuff and the reason you take fish oil in the first place) but that tastes good too.  The search has ended for the moment with Omega Maine from Stronger Faster Healthier.

Independent tests prove StrongerFasterHealthier has the best Omega-3 oils available in North America – without a prescription.

Omega-3 is a natural anti-inflammatory agent.  Chronic inflammation is connected to an array of diseases such as Alzheimer’s disease, asthma, rheumatoid arthritis, heart failure, cancer, etc.  The importance of taking the correct dosage of Omega-3 oils cannot be overstated. 

In short, our Omega-3 oils have: 

  • Zero after fish burp, zero fish taste
  • The correct dosage and potency strength to ensure maximum health benefits- you would need to take 6-30 capsules of a competitor’s product to get our same dosage
  • Super fast absorption: Omega liquid oil formulation optimizes absorption efficiency and allows omega-3 fats to compete with the omega-6 bad fats.

JUST 2tsp of Omega Maine = 3.5 grams (1825EPA/1675DHA)  Which makes taking the appropriate dose a lot easier to swallow!

Check out this link to an article about the benefits of fish oil from Mark Sisson authour of The Primal Blueprint


Here is a short list to get you going after you pick up yours at the gym today!

  • Decrease inflamation
  • Lower risk of heart disease
  • Help mobility of joints
  • Help inhance/speed up the recovery process after a workout
  • Improve your immune system
  • Improve overall health

"This is what we train for"

Health, fitness, the unknown, to not suck at life. These are all great reasons to stay in in CrossFit shape. For a select few men and women there is another reason…”To be better than everyone. “To be crowned the fittest man and women on the planet. WOW! That is the task at hand this weekend for 10x of your Teammates at CrossFit Scottsdale. 7x men *Jeff.B, Luke, Brian G, Brian.K, Doug, Skip, Jon.K, and 3x women *Erica, Ilana and Eileen will be competeing in the CrossFit So.Cal sectionals in beautiful San Diego, CA. This competition is made up of III WOD’s.

*Team Captains

I. Deadlift 15x #225/135 
Kettle Bell Swing 21x #75/#55 
400x Meter Run 3x Rounds

II. Power Snatch 7x #95/65
Box Jump 7x  30″/22″
7x Rounds

III. 3 Rounds flying pull-ups
21 / 10 Handstand push-ups
30 KB Front squats 2 / 1.5 pood
150 meter Sand bag carry 80 / 50 lbs
20 Squat clean thrusters 135 / 95 lbs
Run 250 meters
50 Burpees
20 DB Shoulders to overhead 45 / 35 lbs
40 / 20 Push-ups (chest to easy button from staples and full extension with hands leaving the ground at the top)
Run 250 meters
50 squats
50 pull-ups (chin over the bar)

If you are interested in cheering these guys on the event is both Saturday and Sunday all day. CrossFit So.Cal 5375 Kearny Villa Rd. Suite 116. San Diego, CA 92123

** As a reminder we will not have class Friday @ noon and 4:30. Saturday @ 9 or 10am. If you would like to join Team CFS @ Pinnacle Peak for Bob & Ted’s EXCELLENT ADVENTURE please meet at the base of Pinnacle Peak at 9am. NO CLASS Monday @ 8am. Regular classes on Monday @ noon. Please come to an extra class next week on us.

Coach Luke Kayyem “NO EXCUSES”

"This is what we train for" from Luke Kayyem on Vimeo.


50 double unders/150 singles
500 meter row
3x rounds

Sumo Deadlift High Pull

W.O.D “Branson’s 24 Birthday”
Pull up strict
Birthday Burpees
Sumo Dead Lift High Pull

"Big Poppa"

Please welcome into this world one of our newest CrossFitter’s… Reese Michele Blanton daughter of Matt and Michelle Blanton. Weighing in at 7.6 lbs and  20.25 inches with  brown hair and blue eyes. Congratulations Matt B. “Fatherhood is one of the most rewarding  jobs of my life” Coach.

Check out this website that emails you daily tips on parenting.
All Pro Dad.

"Push it"

800 Meter Run
Squat Hold
Jumping Squts
Dead Man Hang
Sampson Stretch
Down Doggy Dog
>30 seconds each 3x rounds
Press 5x5x5x5x5
Push Press 3x3x3x3x3
Max Effort Burpees >2min

So easy a Caveman can do it…

Lean, mean and green. Next month we’re excited to bring to you the next Challenge…get ready to eat, drink, sleep and train like a Caveman. You’ve all heard bits and pieces about the Paleo Diet, now you’ll have the opportunity to live it. Take the next few weeks to educate yourself and learn more so that you can decide if this next challenge is best for you. I think it’s important to get the whole family on board in order for this to work as a lifestyle change. It’s honestly taken 6-8 months for it to finally stick with ours. Get a jump start on the challenge today. Eliminate fried foods and sugar…. or bread, cheese or milk. Start snacking on nuts, fruit and lean beef jerkey. Why wait, start today, it will be a lot easier to stick with it. 

The past few weeks, I’ve seen a drastic change in Luke’s physique, fitness level and stamina. Since he’s been training for sectionals he’s been on a strict 90/1o Paleo plan and because of it my eating habits have gotten cleaned up too. I strive for 80/20 and the kids are more along the lines of 60/40 (they still do dairy).
I’ve attached a few websites that can help…
The Paleo Diet
Living Paleo
CrossFit Scottsdale Nutrition

Looking forward to seeing how dramatically this challenge will change you.

Coach Naj

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