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

"Run, Friday Run!"

Warm Up:  Mobility & Stretching
Turkish Get Ups

With a continuous running clock, sprint 10 meters in 1 minute, 20 meters in 2 minutes and so on until you are unable to run the amount needed in the time allotted.


Expect the Unexpected.
Train for the unknown.
Be ready for anything.

Todays classes will all be different. At each class we will spin the hopper and pull a number. That number represents a workout that you will complete. Good luck.

6am “Danny” 30x box jumps 20x push press 30x pull ups >20 min
7am “Eva” 800 meter run 30x KB swing 30x Pull ups 3x Rounds (Don did 5x)
9:30 “Daniel” 50x pull ups Run 400 21 Thrusters Run 800 21 Thrusters Run 400 50 Pull ups
4:30 “Tabata this” Row. Squat. Pull up. Push up. Sit up. 20x seconds of work. 10x seconds rest. 8x rounds.
5:30 “Erin” not Harkey HERO W.O.D 15x Cleans 21x Pull ups 5x rounds

Meet Chef Rachel

Who is the healthy cooking coach?
Chef Rachel, The Healthy Cooking Coach will be making a guest appearance at CrossFit Scottsdale in April for a cooking class with our students. Look for seminar details in the next few days. She teaches people how to cook up healthier, more productive lives. From cooking classes to cooking parties and through cookbooks, one-on-one coaching, magazine articles, blogging, and speaking engagements, Chef Rachel  teaches people how to improve the way they shop, cook, eat, and look at food––so they have more energy for life! 

She is  particularly skilled at helping people with special needs follow special diets, such as wheat-free, gluten-free, or dairy-and/or casein-free, corn-free, grain-free, peanut-free, egg-free, and preservative-free diets. Chef Rachel will be focusing on Paleo friendly recipes for you CrossFitters interested in learning more.

Check out Chef Rachel’s Blog where she talks in depth about her first CrossFit expierence, “the baseline”.

"Winter Blow Out SALE"


What? Winter in Arizona? Yes it was actually chilly once upon a time. Since the the temperatures are going up what better way to celebrate spring than with a SALE!

CrossFit Scottsdale’s Long Sleeve Shirts and Hoodies are now only $20! Get them while you can and while it’s still chilly in the morning! This is a limited edition and when they are gone they are gone!

"Love Actually"

Today’s WOD is named after your favorite young, Scottsdale, single. Who just happens to be turning “24” today. Jon Kaufman is an intense, passionate, and dedicated adventuresome “Wildcat” who is looking for a focused empathetic women to share his favorite movie with “Love Actually”. Happy Birthday Jonnie Boi. I hope you find…

10x Jumping Pull ups
10x Plyo Push ups
>5 min
Squat Clean Thruster
9x Squat Clean Thruster
400 x Meter Run
3-5 x Rounds

"Snatch & Go!"

Warm Up:  Farmer’s Walk 100 meters
Lunge 100 meters
Sprint 100 meters
Farmer’s Walk 100 meters

2 Rounds

Skill: Snatch

WOD: 10 Snatches 95#/65#
Row Sprint 1 minute for distance
5 Rounds

From Coach to Judge

This weekend’s CrossFit So. Cal sectionals at Drake Stadium on U.C.L.A campus were amazing. 200 men and 60 women competed in 4 events in perfect 70 degree weather. As Coach B.K and I set out for L.A Friday morning to take part in Judging this event and making sure the “Standards” were upheld we had a feeling this was going to be big. When we arrived that night for a judges meeting I realized the magnitude of this event. 3 T.V stations including TMZ. 150 volunteers, 80 Judges, 260 competitors and a 1000 spectators. 

The athletes were made up of 19-57 year olds. Ex NFL linebackers, gymnast, track stars, newbees and firemen. Some with 5+ years in CrossFit some with less than 6 months. Some with tattoos and Mohawk’s others with glasses and comb overs all with one goal in mind. To do more in less time and get one step closer to becoming “The Worlds Fittest man and women” CrossFit Los Angeles hosted the venue and my wife Najla and her branding company Kayyem Marketing which includes Blue Media and Explosion Sportswear sponsored the event.

As an athlete and Gamer I work hard at getting better and practicing my skills. As a Coach I help others to work hard practice these skills and get better at everything. As a Judge I struggled with telling Athletes that they were not correctly following the standards we set before the competition started without Coaching them. I look at all movement through the eyes of a Teacher and when my students or in this case competitors deviate from that standard either by complete exhaustion or lack of knowledge my 1st instinct is to correct and change their movement to improve performance.

After 12 hours of judging on Saturday and having to tell someone no your rep does not count for the 5th time in a row on a chest to bar pull up when they only need one to move on. I decided that judging may not be my forte. I love to see people succeed and unfortunately when judging a CrossFit event my job was to tell people they are not doing it right without telling them how to fix it or if they would just move their hands out and feet in just a little they could efectively improve the problem. I had a great time, the comradery was awesome and it helped me understand what exactly we will need to be successful in our sectionals in San Diego next week but I will leave the judging to a judge not a Coach.

Spring Break = Time to Bake

In the last month or so, inspired by the gamers and some of my other fellow CrossFitters, I have tried to work towards eating a livable Paleo diet.  My personal struggles with Paleo come in the form of dairy and desserts.  So this week while I have had some time off I have been playing with some recipes to satisfy my sweet tooth.  Here is the easy pseudo Paleo Berry Crisp:


2 packages of frozen berries of your choice
¼ c honey
¾ c almond meal (can be purchased at Trader Joe’s)
½ c cashew meal (made my own in my food processor, can omit and just use almond meal)
¾ tsp cinnamon
½ c butter

Put frozen berries in a square glass dish and drizzle a little bit of honey on top.  In a bowl combine the honey, nut meal and cinnamon.  Cut in butter until mixture is crumbly; then scatter over fruit.

Bake in an oven preheated to 350 degrees 45 minutes – 1 hour or until berries are bubbly and topping is crisp.  Enjoy without guilt, the CrossFit Scottsdale Coaching team did on Monday night during our staff meeting :)

Coach Katie

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