CrossFit Total

800x Meter Run

Burgener Warm Up

CrossFit Total
1x Rep Max Weight
Shoulder Press. Back Squat. Deadlift

Men’s Class Rankings
Bwt Untrained Novice Intermediate Advanced Elite
114 228 395 468 646 836
123 246 427 510 695 901
132 265 461 546 745 848
148 296 516 618 833 1061
165 322 560 672 906 1149
181 348 604 722 969 1245
198 366 637 764 1017 1305
220 385 671 807 1071 1373
242 402 700 833 1102 1411
275 413 718 856 1128 1441
319 422 733 874 1150 1466
320+ 430 748 891 1169 1494
Women’s Class Rankings
Bwt Untrained Novice Intermediate Advanced Elite
97 134 231 270 370 480
105 143 251 291 400 507
114 155 269 314 426 537
123 164 284 333 452 566
132 173 302 351 473 594
148 190 332 389 520 648
165 206 357 417 560 709
181 220 383 451 598 737
198 237 412 474 630 788
199+ 250 434 506 662 826

"Your Workout is my Warm-Up"

Every class this week will start with 5x min of the official “Burgener Warm -Up”

1-3 Dip Shrug
4-6 Dip Shrug High Pull
7-9 Dip Shrug High Pull Drop Rotate Elbows “Clean” elbows high and outside
10-12 “Front Squat”
13-15  “Push Press”
16-18  “Push Jerk”
19-21  “Split Jerk”

"What happens NEXT" Life after the Paleo Challenge

So you cut out your favorite Kettle One Lemon Drops for 6x weeks or you switched from Frappachinos to Americanos. Whatever it was it worked. Your leaner, meaner and more aware of the crap you put in your body. Now what? No… not the pizza, wings and cold stone you had Saturday night to celebrate the end of your prison sentence. But how do you move forward? I for one decide how extreme I want to live my “Paleo” or “Practically Paleo” lifestyle. I only eat grass fed beef  (when I cook) I eliminated all dairy (except for ice cream 1x week) and I try to eat meat, vegetables, little fruit, nuts and healthy fats (olive oil, avocados) at every meal. I know that I can maintain this sane lifestyle every day. I also know that when needed (60x days out from competition) I can HTFU and get extreme for MAX results. *Never in my life have I been stronger, leaner and faster than I am today because of CrossFit and Paleo. I have also learned what battles I choose to fight (no dressing on salads ever and only water at retaurants) leaves me to decide if I want dried mango and cashews for dessert.

What works for you? Your family, business, pocket book and lifestyle will all be different. Just remember everything in moderation… including moderation. It’s o.k to fall off your routine and have cookies and milk. Just don’t let cookies and milk become your routine. As I left Costco today after a grocery store tour with a neighborhood CrossFit family. I realized just how many opportunities we have to eat junk and that it’s readily available everywhere. At the entrance they were selling sodas, juice (contains zero juice) and sugarade AKA Gatorade. At the start of every isle they handed out samples of pasta, cake, bread and cheese. Then they try to trick you and have cool shiny boxes that say low- fat and sugar free. Ha… Do they think we are all fools? Yes they do! Not anymore. We have just released 50x CrossFitters into the world with the knowledge and mental strength of a 6x week Paleo competition. Prove these food and drug companies wrong and eat good whole foods daily. Stay healthy, fit and happy into your sixties. Feel better, sleep better, perform better (everywhere) and Look better naked.

Coach L.K

“It does a body good”

Paleo Challenge Finals!!

WOW!!!  So you set out 6 weeks ago to look better, feel better and perform better…and that is exactly what you did!  

Winners will be announced Wednesday but here are some of the highlights from today:

The top improvements on “Cindy” were
Scott H. from 10 to 18
Jeff Z. from 7 to 12

 Mel from 18 to 24
Alison N. from 16 to 20

The guys averaged as a whole a 2 round improvement while the ladies averaged 3!  Stellar work CrossFit Scottsdale!  Enjoy the weekend and get your plan together on Sunday for the week.


CONGRATULATIONS Tiffany, Carolina, and Katie on passing the Level II test. It was a great night filled with ups and downs. More than anything it was a reminder of why CrossFit Scottsdale is so special. Thank you Jaz, Roger, Matt, and Hallie for judging and supporting the athletes taking the test. Paul and Ted, your performance tonight will inspire other students to take risks and push themselves to their limits without fear of failure.  Your orange bands are waiting.

Diet or Lifestyle?

As we near the end of the Paleo Challenge, the question has to get asked, was this just a “diet” for you or has your lifestyle changed? 

Paleo for me has become a lifestyle. It is the way that I eat most of the time.  My old habits of pizza on Fridays and baking cookies on Sundays are things of the past.  Instead I spend my Sunday’s making Paleo muffins, turkey burgers, meatballs, better barbeque sauce and roasted vegetables.  On Friday’s we grill out and maybe make some coconut ice cream.  I am certainly not Paleo 100% of the time but the majority of my food is Paleo.  I feel better, look better and perform better when I eat foods found in nature.  This is what keeps me eating this way about 90% of the time.  Ultimately I am 100% aware of how the food I eat affects me. There is the occasional time when I decide to eat whatever I want, Paleo or not.  Sometimes its worth it. Most of the time its not and so I go back to my normal routine of eating Paleo and all is good again.

My advice to you as the Paleo Challenge comes to an end is to eat whatever it is that you missed the most.  Eat a really good quality version of that food. Enjoy it.  But before you do, before Saturday think about how this challenged affected you.  What have you learned?  How did it change how you think and feel about food?  What parts of the Paleo diet have you turned into a lifestyle?

 ~Coach Tiffany

What lies behind us and what lies before us are tiny matters compared to what lies within us.”
~Ralph Waldo Emerson

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