What a beautiful Saturday.  What better way to compliment a beautiful Saturday than with a ass-kicker of a workout.

Teams of 2

400 m run

5 Hand Stand Push-ups

10 Box Jumps 20″/12″

15 KB Swings 55#/35#

20 Double Unders

25 Push-ups

4 Rounds For Time

20 peeps decided to get out of bed, throw on some kicks, slurp some coffee and head on in.  Much props to all of you who made the journey.

On a semi-related tip, we have had a few inquiries about having another Paleo Challenge.  The current Challenge doesn’t end until Novemeber and we have quite a few other events going on from then until the end of the year.  So we have decided to hold another Paleo Challenge starting on January 2nd until Jan 30th.  We can all work off those extra pounds/inches that somehow accumulate during the Holiday season.  Please ask Tiffany or any of the other coaches of you have questions or want to sign up.  Good luck to all those who are currently shopping/weighing/eating and talking Paleo.  It will pay off, stay strong.


Okay Paleo participants make sure you are eating enough.  This is not a “diet”. Eat when you are hungry. Eat Paleo foods.  Its not just about protein either. Make sure you are eating a lot of veggies, fruit and good fats. Keep it up 5 days in and 23 to go.  You can do it!

Eating out Paleo style at Macayos

Eating out Paleo style at Macayos

Steak with zucchini, yellow squash and red onion.

Steak with zucchini, yellow squash and red onion.


Paleo Recipe:

Easy Stuffed Chicken


Chicken Breast, spinach, tomatoes, garlic, olive oil & oregano. (Measurements are according to taste preference)

Heat oven to 350 degrees. Saute spinach and tomatoes in olive oil and garlic. Take a chicken breast and slice it lengthwise to make a pocket.   Stuff with sauteed spinach and tomatoes.  Add a leaf or two of fresh basil.  Close it up and place in a glass dish with olive oil in it.  Sprinkle with your favorite italian spices (I used oregano) and bake for 30 minutes or until chicken is done.  Serve hot or cold.  These make great portable protein options.

Paleo Recipes from Tabitha

Tabitha is a new student here at CrossFit Scottsdale and what timing that was! Not only is she a hardworking crossfitter,  but she is studying at the Scottsdale Culinary Institute and participating in the Paleo Challenge. Here is a Paleo recipe she cooked up and some great ideas for avocados and tomatoes. Thanks for sharing and keep them coming Tabitha!

Lime Zest Chicken w/ Avocado Salsa

Dinner- Pan-Seared scallops with roasted tomatoes and fresh basil

Yield: 4 servings

2 tbsp minced fresh cilantro
2 ½ tbsp fresh lime juice
1 ½ tbsp EVO
4 (6 oz chicken breast)
cooking spray (EVO in a spray bottle)

1 cup chopped plum tomato
2 tbsp finely chopped onion
2 tbsp fresh lime juice
ground pepper
1 avocado, peeled and chopped

Combine cilantro, lime juice and EVO in a bowl to marinate chicken breasts. Marinade ~3 min. Heat and spray a grill pan (for those beautiful grill marks) or a sauté pan. Cook chicken ~6 min on each side or until done. Plate and cover with about ¼ cup salsa.

Bought too many Tomatoes and Avocadoes?

Breakfast -Spinach and egg white omelet with roasted tomatoes

Snack- Avocado rolls (chopped avocado w/ your choice of added veggies dressed with lemon juice wrapped in lettuce)

Dinner- Pan-Seared scallops with roasted tomatoes and fresh basil


100 Thrusters…

100 Thrusters
3 Burpees 3 knees to elbows on the minute every minute until the 100 Thrusters is done.

To start this wod and on every minute you must complete 3 burpees and 3 knees to elbows until all 100 are complete.

Here is another great video and soundtrack by our friend Chris LaLanne on the thruster.

Bullets & Burpees

This was a great way to relieve some stress. For those of you interested in the next Bullets and Burpees see Coach Luke and we can get a group together in November.

Channel Your Inner Caveman



caveman-dietHere are the basics.  We wil be going over the ins and outs on Saturday and all participants will get a shopping list, 7 menus for breakfast, lunch, dinner and snacks as well as some starter recipes.  Your homework tonight is to prep your house.  Clean out everything that is on the “Things that will cost you” list.  Out of sight out of mind!  If it’s around you will want it.  You have made a commitment for 4 weeks so make sure that nothing stands in your way and you make this as easy a possible for yourself.

If you haven’t made it to Max Muscle on Northsight and Raintree to get your body fat % tested please do so today, this weekend or at the latest on Monday.  If you can’t make it on Saturday and still want to participate, schedule a time with me early in the week (Monday or Tuesday) to get all of your measurements in.

For Breakfast on Saturday:  Eat some eggs scrambled with veggies and fruit with almonds/almond butter or sunflower seeds.  We will have some Paleo snacks here for you for after the WOD.


  1.  Use Food Journal foe every meal every day.  Show your Journal to a coach at least once a week.  50 Burpee penalty for missed days.

$1.00 an item

$5.00 a meal

$10.00 a day

  1. Do CrossFit as much as possible.  3-2-1….GO!


  1. Bacon/Ham
  2. Beets
  3. Sweet Potato/Yams
  4. Raisins
  5. Green Beans/Peas/Pickles
  6. Cashews
  7. Coffee/Coffee Beans
  8. Honey/Pure Maple Syrup/Pure Agave Nectar





  1. ALCOHOL (Beer, Wine, Liquor or other distilled spirits)
  2. DAIRY (Milk, Cheese, Yogurt, Sour Cream, Cream Cheese, etc)
  3. SODA (That includes Diet Soda)
  4. SUGAR (White, Brown, Artificial Sweetners, etc)
  5. BARLEY (Soup, Bread, All processed foods made from Barley)
  6. CORN (On the Cob, Tortillas, Chips, Starch, Syrup)
  7. OATS (Steel Cut, Rolled, & all other processed made from Oats)
  8. RICE ( Brown, White, Top Ramen, Noodles, Wild Rice)
  9. RYE (Bread, Crackers, all processed foods made from Rye)
  10. WHEAT (Bread, Rolls, Muffins, Noodles, Crackers, Cookies, Cake, Doughnuts, Pancakes, Waffles, Pasta, Tortillas, Pizza, Pitas, Flatbread, & all other processed foods made from Wheat)
  11. GRAINS (Buckwheat, Amaranth, Quinoa)
  12. LEGUMES (Adazuki, Black, Broad, Fava, Garbonzo, Horse, Kidney, Lima, Mung, Navy, Pinto, Red, String, White, Black Eyed Peas, Chickpeas, Lentils, Peanuts, Soybeans and all processed foods made from Soybeans and other Legumes)   


Warm up

400 meter run

15 seconds high knees/coaches pick the reps(do any # between 4-10) of push ups

15 seconds high knees/coaches pick the reps(do any # between 4-10) of push ups

2 Rounds (2nd round do squats instead of push ups)


25 Walking Lunges (each leg)

20 Strict Pull Ups

20 Double Unders

25 Dips

20 Knees to Bows

30 Kettle Bell Swings

30 Sit Ups

20 Sumo Dead Lift High Pull

25 Superman

30 Wall Balls

10 Burpees

For Time

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