"Got Snatch"

3 hang snatch
5 lateral bar jumps
10x rounds

How’s your snatch? Do you even have one? Is it good? No pun intended, a snatch is one of the most complex Olympic lifts we will do. Training this lift starts today at C.F.S. Here are a few words of wisdom from “The Oly lifting Coach of CrossFit” Mike Burgener who will be here November, 2010 for a two day CrossFit specialty certification, ya I said 2010 that’s how booked out Coach Mike is…

“You don’t drop under the bar! You don’t fall under the bar! You pull yourself under the bar hard and fast!” Mike Burgener says to Jason Khalipa. He isn’t finishing his pulls and is slow to snap underneath the bar. The athlete from CrossFit Santa Clara is strong as an ox and winner of the 2008 Crossfit Games, but he isn’t moving fast enough to snatch big weight. Burgener reminds that strength is worthless in Olympic lifting without speed. “Quit thinking strength, strength, strength,” Burgener demands. “You’ve got to think finesse, finesse, finesse.”

Check out this video by Dutch and his boy Matt Mursky on the snatch. Pretty crazy these guys started out in their garage.

October Co-athletes of the month

I would like to give both Brady Myers and John Harvey the award of A.O.M for working their tails off all month and becoming our first “Firebreathers” to receive this award. Brady started CrossFit 3 months ago and was a little skeptical on how he could get in any better shape than he was. Like most I told him to just show up and forget everything he has ever learned before. Brady started with about 3 full pull ups and now hes up to 10+ and is the leanest fit, fighting machine shape he has ever been in before.

“Harvey” aka Big John aka Lil John has lost over 35#s in 6 months. As a former NCAA div I football player and natural athlete John started gaining weight once football was over and was bored of the same old GLOBO GYM. Just as unsure as Brady, John started slow and has been one of the most consistent students yet. Dialing his diet in and cutting booze out for 31 days John looks like a new man, seriously we had to change his nickname from Big to Little.

Keep it up boys and know that wherever you end up CrossFit will always make you better. Mentally and physically you are stronger because of it.

Respectfully Coach
brady harvey

"Michael" meet "JT" Veteran's Day Hero WOD

Warm up: 1 Round of “Michael”

800 meter run

50 back extension/50 sit ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Skill Practice:  Handstands

Work:  “JT”


Handstand Push Ups

Ring Dips

Push Ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005


Feel like a Hero today!

Nutrition for Kids & Teens

Our goal with kids isn’t to get them on the zone, but to get them to think and make good choices about what they eat. Our goal is to teach them very basic concepts, sugar is bad, protein is good and you need to eat some in every meal. Nuts and seeds are good fats. Eat them, don’t avoid them. Pasta, white bread, and white rice are not that good for you, stuff that’s red, yellow, green and found in the fruit and vegetable aisle is good for you. Eat a lot of it.

Look at your plate, make a fist, eat that much meat every meal; turn your hand over and fill it with nuts and seeds, eat that much good fat, fill the rest of your plate with stuff you found in the fruit and vegetable aisle. Fill your plate this way at every meal, don’t eat more.


"Jackie" final results

WOW! What a day at CrossFit Scottsdale. I watched  the roller coaster of emotions…. Pain, pride, glory and tears. Yes tears. Katie Hunt who beat her preliminary time by 3:41 won the most improved category and the $80 cash prize cried during her last 10 thrusters, told me she was going to throw up finished her pull ups and recovered before the next heat started. I am so proud of you and all you have accomplished. Your intensity level was above and beyond any “Firebreather”. Don Wong won his 2nd Challenge this year and $70 by beating his previous time by 1:52 and taking the mens intermediate category. Lolita Lolita… Kicked @$$ as usual… Smiled, laughed and took home the fastest female in the beginner category with a 7:37.

Angie watched both of my babies for 2 hours put them down for 7 minutes and 40 seconds for winner of fastest female Intermediate and was back to babysitting . Thank you Angie you are “Fabulous”. Winner of most improved male was  “Skip” who completed a 8:55 in the advanced round crushed his prelim time by 3 minutes and 14 seconds. In only his 4th month and having the “Beast” as his wife Skip Divelbiss holds his own and  is becoming a top athlete in our school of elite fitness.

That award or should I say honor belongs to Jon Kaufman who finished with the fastest time of the day and is the record holder of “Jackie” at CFS with a perfect 6 minutes. In only his 5 month Jon has become our top athlete and is constantly at the top of the leader board. You are fun to watch J.K , the skies the limit with achieving every goal you set and I look forward to coaching you to the 2010 CrossFit Games http://games2009.crossfit.com/

I want to thank all of you for making me so proud of our school and how hard we work every time we set foot in CrossFit Scottsdale. Lets continue to get better and give the same energy and intensity you had today everyday, we will all become greater moms, dads, athletes, buisnessmen and people. Have a great weekend and check out these photos from today’s events.

Respectfully Coach


Jon K 6:00
Brian G 6:15
Coach 6:24
Brady 7:33
Brian K 7:37
Barry 8:10
Kevin 8:21
Sean 8:23
Branson 8:54
Skip 8:55
Evan 9:53
Tiffany 10:06
James 15:38


Don 7:09
Angie 7:40

Jayson 7:28
Peter 7:45
Mark 7:55
Chris T 8:16
Najla 8:29
Ted 9:07
Vinnie 9:26
Sara 9:41
Katie 12:29

Lolita 7:37
Keri 8:36
David 10:14

Jackie Finals Heats & Cash Prizes!

Two days before “Jackie” Finals! Here are the heats cash prizes and times to beat. Please be sure to arrive 30 minutes before your heat time to get warmed up and ready. You are in charge of your own warm up and pre-challenge prep. Please invite family and friends to see you compete and help cheer you and the other athletes on. Everyone has been working hard so the competition will be intense! 


$70 Goes to the FASTEST TIMES in each category (Beginner, Intermediate & Advanced) each for both Men and Women

$80 Goes MOST IMPROVED overall each for Men and Women

For those of you who want to come an do “Jackie” that did not participate in the challenge we will run more heats after the competitors have gone  so plan to be here at no later than 10am so that you can see some heats of “Jackie” before you go.  Otherwise feel free to come any time between 8-11am and support and cheer on your fellow athletes.  You’ll also see what a CrossFit Scottsdale Challenge is like for next time. 


“Jackie Challenge Heats  
1 8am 2 8:20am
Luke(A) 7:06 Vinnie(I) 9:35
Najla(I) 8:44 Don(I) 9:01
Tiffany(A) 10:40 Mark V.(I) 9:20
David(B) 10:14 Chris T.(I) 9:40
3 8:40am 4 9:00am
Katie H.(I) 16:10 Dani(B) 9:16
Sean W.(A) 10:29 Lolita(B) 8:50
Jeff Z.(I) 14:39 Keri A.(B) 9:44
Skip(A) 12:09 Scott W.(B) 8:49
5 9:20am 6 9:30am
Barry(A) 8:32 Nick M.(I) 9:44
Jon K.(A) 6:53 Peter(I) 10:43
Brian K.(I) 7:33 Jayson(I) 9:36
Brian G.(A) 7:03    
7 9:50am 8 10:10am
Krista(B) 10:15 Brady(A) 10:29
Marguerite(I) 11:14 Evan(A) 9:52
Sara H.(I) 11:09 Kevin(A) 9:45
Angie(I) 10:40 John H.(I) 9:16
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