Paleo Women Granola…for Men Too

CrossFit Scottsdale is now carrying  a delectable array of Paleo Women Snacks & Granola. Paleo Women was developed and launched by Chef and CrossFit fanatic Laura Keenan in March of 2010 because of the lack of Paleo style snacks out in the marketplace. Paleo Women creates “Paleo Style” Granola’s meaning, recipes designed with our cave dweller ancestors in mind. 

“Women” refers to our female ancestors who “Gathered” nuts, seeds, berries, fruits, spices & natural sweeteners – so men these are treats for you too! The snacks are all natural, wheat & gluten free so for celiacs & vegetarians who are searching, the snacks are quite a discovery. For those looking for great snack fuel or post workout treat, you’ve come to a delicious place!  Available now for your Granola pleasure we have: Apple Crisp, Cacao Nut, Banana Nut Crunch & Cappuccino Crunch Granola’s.  Anyone who has tasted these Paleo pleasures has been very pleased indeed. For those of you in the Paleo Challenge, these snacks can double as a breakfast option as a cereal (try it with Almond Milk). Try them, I promise you’ll love them, even my kids can’t get enough…

Coach Naj

It's all about progression

CrossFit Scottsdale. I would like to thank each and everyone of you for your part in this past weekends Regional Games at U.C Irvine. It was without a doubt the most successful showing of our “School of Elite Fitness”. It’s all about progression… 2 years ago I was a Newbie, last year you guys were Newbies and now… 3x Regional Qualifiers, a competitive Team and countless fans who all individually told me that they want to compete next year and we have the sport of fitness and all of you are on the team.

B.K, Sarge and Erica you showed us all just how fit Scottsdale is and that you all have no fear. Competing against the world’s best athletes in the games most difficult region. Flipping the #250 tire over 75x meters twice and carrying an 8″ log on your back displayed CrossFit’s mantra of  “move large loads quickly”. Muscle ups, sprints and power cleans displayed all three elements of CrossFit. Olympic lifting, gymnastics and conditioning. Sunday’s triplet and Monday’s wod at CFS of 1000x meter row, 30x OH Squats #135 and 1200x meter row gave even the most seasoned vets a tough time. Sarge finished 2nd in his heat behind our friend Chris Lalanne.

The Affilaite Cup Team including myself Coach, Matt, B.G, Eileen, Ilana and Mel were loud and proud in orange. The 1st wod consisting of shuttle runs, D.B Thrusters and ring dips surprised everyone and the called reps shook us up. We bounced back  blasting past our competition in the relay 900x coming in 27th pl and the tire flip log carry had the girls saying “that was easy” and giving us a  29th place score. Finishing 46th/83 overall.

Coach Najla and Katie led the crew… cheering our athletes on at every station and giving us the inspiration to dig deeper. The beautiful Jill, Don, Jaz, Carolina, Kaufman, J.Zerb, Ashley, Michelle  (+baby) and Katies mom and dad screamed and shouted to GO GO GO. We were 20+ deep and it showed. Everyone commented on how well our Team uniforms were. Black on black AKA murdered out and how much fun we were having. You will soon see why in the Murphy Fran chronicles.

I would also like to thank all of the Internet fans who watched us from CFS and at home via the web cast. You can check out all the highlights from the live feed at the CrossFit Games. Training for 2011 starts now.

Coach Luke Kayyem




For conspicuous gallantry and intrepidity at the risk of his life and above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare task unit Afghanistan in June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On June 28, 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters.

As a result, between 30 and 40 enemy fighters besieged his four member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

Compare time to 12/09

CrossFit Scottsdale Connections: Networking in the Neighborhood

So….You come to CrossFit Scottsdale weekly, completing an extensive workout for an hour full of push-ups, pull-ups and squats, and you workout alongside several fellow CrossFitters on a regular basis, and you still don’t know anything about their profession and worse, they don’t know what you do and how you can help them?!?

Lets Fix That!

Beginning in May, CrossFit Scottsdale will start a monthly networking event called CrossFit Scottsdale Connections. This networking event will give you the platform to meet fellow CrossFitters, Spouses, Friends and Colleagues in a professional setting. Come together to enjoy a lunch and learn about each other’s professions, to not only become a better supporter in the gym, but to help grow everyone’s business outside these walls. I don’t know about you, but I’d rather give business to a fellow student and CrossFitter that I share my WOD with. 

The first CrossFit Scottsdale Connections Networking event will take place on Tuesday, May 18th, 2010 from 12:00pm-1:00pm at the gym. The event will rotate to a local CrossFitter’s place of business monthly on the third Tuesday of the month from noon-1pm . A Paleo friendly lunch will be provided. Please email to let us know that you will be attending.

Benefits of membership include:

Opportunity to host a lunch and present on your profession at your place of business.

Highlighted on the blog/website and on our facebook fan page.

Preferred business directory listing and business information housed on the CrossFit Scottsdale website (new feature coming soon).

Tax deductable gym and Connections membership

The opportunity to network with fellow CrossFitter’s and those interested in seeing you succeed both in and out of the gym

For more information on the program and how it works see a Coach.

Networking Tips:

  • Ask open-ended questions in networking conversations. This means questions that ask who, what, where, when, and how as opposed to those that can be answered with a simple yes or no. This form of questioning opens up the discussion and shows listeners that you are interested in them.
  • Become known as a powerful resource for others. When you are known as a strong resource, people remember to turn to you for suggestions, ideas, names of other people, etc. This keeps you visible to them.
  • Have a clear understanding of what you do and why, for whom, and what makes your doing it special or different from others doing the same thing. In order to get referrals, you must first have a clear understanding of what you do that you can easily articulate to others.
  • Be able to articulate what you are looking for and how others may help you. Too often people in conversations ask, “How may I help you?” and no immediate answer comes to mind.
  • Follow through quickly and efficiently on referrals you are given. When people give you referrals, your actions are a reflection on them. Respect and honor that and your referrals will grow.

~Coach Naj

363 days…

Warm up
K.B Swing/Sumo
>5 min

30x Pike sit ups
30x Tuck jumps
30x Lateral burpees
20x Sit up
20x Long jumps
20x Burpees
10x Long leg sit ups
10x Jumping squats
10x High jump burpees

*Every minute on the minute pick up your Kettle Bell and perform 5x swings and back to work until your finished with all your reps.

WOD IV Day 2 Southwest Regional Qualifier

“The greater the obstacle the more glory in overcoming it.” ~ Confucius

Warm Up: 500 meter row
50 Sit ups
50 Superman

Skill: Overhead Squat

WOD: 1000 meter row
30 OH Squats 135#/85#
1200 meter run

Top Male Times:
1. Neal Maddox 10:32
2. Peter Egyed 10:38

Top Female Times:
1. Rebecca Voight 11:31
2. Ashley Vrienze 12:09

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