"Miami Beach"

Warm up
Inch Worm
Broad Jumps



7x KB push press
14x Sit ups
7x Rounds For time:

Today Najla and I leave for Miami Beach, Florida to spend the weekend with hundreds of other CrossFit Affiliates worldwide. The purpose… “State of the Union” this annual event brings the “Leaders of the industry” together under one roof to discuss everything from the Games, certifications, seminars, programming, lectures and of course a beach side wod. I packed my jump rope, ab mat and my flip video to capture as many relevant topics to our school as possible. Have a great weekend and remember CrossFit Scottsdale Yoga @ lululemon this Saturday @ 9am. Food as fuel class @ 11:30.


Mentally Challenging = Physically Rewarding

Hey Luke,
  I just wanted to thank you again for all the help and support this morning.  I’m making a bad habit out of finishing far behind the pack, but trying very hard to get past the frustration that comes along with it.  It’s been really difficult for me to realize and admit I have serious problems with my flexibility, strength, and especially cardio.  I’m fully aware that if we were a competitive sports team, I’d be one of the last on the bench right now. 
  In my mind this is a good thing, because it’s the motivation I need to find the spark I lost many years ago, when I’d be damned if I was going to let anyone beat me at anything.  It’s something I’ve lost, and in some ways, I’m probably a little more (mentally) healthy because of it, but physically it’s taken a toll.  I have a long way to go, but I hope before too long to be one of the stronger students in class, and feel like I’m contributing rather than struggling.  
  I thought that due to injury, lifestyle, and career I’d no longer have a chance to grow and improve physically, but you’ve proven me wrong in my short time here.  More than anything, when I have a flash of my old self or see the future potential, it’s the best motivation, and gets me through days like today.  If I can find a way to restore my “edge” while tempering it with a little age and wisdom, I’ll be in a fantastic place.
  Sorry for the rambling note, but it’s funny how sometimes you don’t miss something until it’s gone, that’s how I feel about my athleticism.  I wanted to let you and the entire staff know that while I may not be the most talkative and gregarious student (yet), I’m certainly one of the most grateful for the opportunity CrossFit represents, and the great people who make it possible.


"Front Squat"

Warm up
1000 meter row

Front squat

50 Front squats
400 Meter run
4x rounds. The 1st round you must complete all 50 without breaking. The 2nd, 3rd and 4th round you may break once. For every additional break it will cost you 100 meters on the rower after the wod.


Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box/18 inch box
30 Wall ball shots, 20#/14#


Ilana RX 27:59 
Katie K 29:07 10#
BK RX 25:45
Sean W. RX 27:03

Congrats to all of you who gave “Kelly” everything you had this morning!

Thanks to Scott and Tim who came to visit from out of town and Jeremy and Nikki who got there first introduction to CrossFit and met Kelly!



The salutation Namaste is probably one of the most commercialized aspects of yoga. Like so many things in our culture, the more it is used the less time people take to fully understand and appreciate the meaning. The fact that it was the title of a Beastie Boys track probably doesn’t help too much either.

Namaste in Sanskrit literally translates to “I bow to you.” It can be spoken or understood in the gesture of placing the hands in prayer at the heart chakra and bowing. “Namaste allows two individuals to come together energetically to a place of connection and timelessness, free from the bonds of ego-connection” (Aadil Palkhivala, Yoga Journal). Namaste is utilized at the end of most yoga practices including CrossFit Scottsdale Yoga to recognize the physical energy that has been created and shared in that hour.

I believe it is this shared energy that draws so many to CrossFit and CrossFit Scottsdale specifically. Take a second to really observe any class or stop by any challenge and you can just feel it. The shared physical activity is just the obvious visible part. There is also an energy during class and competitions that you can’t describe but can feel resonating within. If you are not sure what I’m talking about you weren’t at the Hoper Challenge this past Saturday. The Hopper Challenge finals on February 27th will surely have that same energy so plan on attending and competing.

To all of my fellow CrossFitters I bow to you and thank you for sharing your beautiful energy with me. Namaste.

Coach Katie

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