"African Adventure"

It was great to stop in the other day and say hello and thanks for getting me ready for my African adventure. Let me tell you, there’s absolutely no way I would have been able to stand up to the physical and mental rigors of the trip if it had not been for you and the staff helping me get my mojo back.

  My roughly month long excursion included 3,200+ miles, 10-14 hour days of riding, little sleep, extreme temperatures and elements, constant risk of one kind or another, and absolutely required 100% mental focus at all times.  Not to be over dramatic, but the mindset required for this trip was exactly the one you preach of “Show Up, Don’t Quit.”  My British riding friends on the trip had their own typically British version stating “No matter how hard it is, best get on with it.”  I don’t want to make it sound like this was anywhere near the level of Nolan or others that are in the service, or law enforcement, but for me, it was a visit back to the days when controlled aggression/assertiveness and a focused determination was the best defense against the situation. 

  I’m definitely looking forward to coming back in, I’ve lost approximately 20-25 lbs, much of it muscle, so I anticipate starting over from square one.  This is OK, I’m eager to start pushing through familiar road blocks, then breaking through the new ones as well.  One of the ways I tried to entertain myself was to wear my CrossFit Scottsdale shirt as much as possible and try to take pictures wearing it in interesting locations.  I’m attaching a few pics, and definitely want to let you know I was representing everywhere I went.  In fact, some of the other riders were asking me about it, several that had done some of the “P90X” or “Insanity” programs prior to coming.  I told them about my experiences and success, and they mentioned it sounded light years beyond their training. Thanks again for everything, see ya soon!!!

Keith Robinson


Yes, those legs are 1/2 of your body… Use them.

You have to believe it to achieve it.

5x Min Monkey Bars

Burgener Warm up
1-3 Jump shrug
4-6 Elbows high/outside
7-9 Clean
10-12 Front squat
13-15 Push press
16-18 Jerk
19-21 Split

Front Squat

1x Rep Max Front Squat

2x burpee elevator
(2 burpees min1, 4 burpees min 2, 6 min 3… until you can’t finish the burpees in a minute)

Skip's Crustless Quiche

“Discipline is what gives us an edge”

Skip’s Crustless Quiche

Pre-heat oven to 375 degrees
8-10 eggs
1 cup cooked spinach
6-8 slices of nitrate free, low sodium bacon
6-8 ounces cooked and chopped chicken breast
Any other vegetables

Pre cook  bacon, chicken and spinach.  Beat eggs.  Add all ingredients to beaten eggs.  Place in a glass pie dish brushed with olive oil.  Bake for 30-40 minutes until eggs are cooked throughout.  Top may brown a bit but that’s okay. 

Great to make so that you have leftovers for the week!

The Day Paleo Started at CrossFit Scottsdale….


Congratulations to the 41 student who have decided to challenge themselves to eating Paleo style for the next 6 weeks! 

Today was another successful challenge day at CrossFit Scottsdale.  I am always inspired by people wanting to change their lives for the better.  You have taken on the hardest part of this and I can’t wait to see the results.  If any of you work as hard at your planning, prepping and eating Paleo as you did at “Cindy”  today, you will all be incredibly successful.

A special thanks goes out to Carl of Sunfare who  gave us a great deal with food samples and a special Paleo menu,  Dr. Cristina Romero-Bosch for providing excellent advice and giving us our starting body fat % and lean muscle mass.  Thank you to Erin, Sara R., Skip, Coach Katie and Coach Brian for helping with pictures, measurements and questions.  Thanks to Hallie for video taping and taking pictures of the event. We couldn’t have done this without you.

For those of you who still want to get in on the Paleo action, makeups need to be completed by Wed April 14th in order to participate.  Email me if you haven’t already to schedule it.

Coach Tiffany

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