Do Work

Partner I Air Squat
Partner II Parallet Push up/dip
30 seconds each >5 min


Max rep Double Under 5>min

21x Overhead Squats #95/65
800x Meter Run
21x Back Squats
400x Meter Run
21x Plyo Push Ups
800x Meter Run
Then 3 cycles of the “Burgener” warm up at same weight as Squats
For Time:

Paleo Banana Nut Muffins or Bread Loaf

Here’s what I’m bringing to Ladies Night….The girls are taking over the gym. NO BOYS ALLOWED. See you tomorrow evening (Friday 4/23) at 7pm. Ladies: Don’t  forget to bring a Paleo friendly dish to share.

2 cups Almond Meal
1/4 cup of ground Flax Seed
1 tsp Baking Soda
1 tsp Baking Powder
5 Ripe Banana’s (smashed)
2 tsp Honey
4 tsp Cinnamon
4 Eggs
1 tsp Vanilla Extract
1 1/2 cups Walnut Halves
2 Cups Blueberries

- Heat oven to 375 degrees
– Use 2 bowls. 1 for the dry ingredients and 1 for the wet.
– Use a mixer if you have one or stir until combined (if you don’t use a mixer, be sure to really smash the bananas)
– Use Olive Oil as needed to grease the pan and/or muffin tray
– Makes 24 muffins (or) 12 muffins and a Banana Bread Loaf
– Bake the muffins for 22-24 minutes and the Banana Bread Loaf for 30 minutes
– Store in the refrigerator for longer lasting muffins

Enjoy…and post modifications to comments

Coach Naj

Bullets and Burpees III

There are a few spots open for this Saturday's Bullets and Burpees III. If you are interested come to CrossFit Scottsdale @ 8am Saturday. We will carpool out to Ben Avery shooting range from 9-12. The cost is $60. Regular class schedule on Saturday 9,10am.

1 1/2 weeks Down 4 1/2 to go…

Okay so your a week and a half into the Paleo Challenge…How’s it going?

Here are a couple rules of thumb to keep in mind:

1. Are you smarter than a second grader?  If you are make sure you are NOT when it comes to reading labels.  If a second grader can’t pronounce it, IT’S NOT PALEO!

2.  Just because it is “Paleo” doesn’t mean you can eat the whole batch…(you know who you are)!  Moderation still applies in the world of Paleo.

3. Make sure you are eating protein at each meal and ideally snacks. If you goal is to lean out focus more on veggies over fruit and avocados, oils and coconut over nuts.

Here is a great article, by Robb Wolf not only taking about the great reasons to eat Paleo but how good it is for your kids too.

So really how is it going?  What has been your biggest challenge so far?  What successes have you had?  Speak up we are all in this together. 

Post your thoughts to comments.

“The secrets of this earth are not for all to see, but only for those who will seek them.”

"Signing Day"

Today is dedicated to every person, player, Coach, Team, and Leader in the World. Who has been given a shot not beacause of there skill or education, but their desire, drive and HUSTLE. Go get it!

3> min Med Ball Chasers
2> min Ball Slams
1> min Wall Balls

Weighted Sit ups
Ring Dips
5x Failure


Lunge 50x continuous steps away from Box
Box Jump 50x
Lunge 40x Steps
Box Jump 40x
Lunge 30x Steps
Box Jump 30x
Lunge 20x Steps
Box Jump 20x Steps
Lunge 10x Steps
Box Jump 10x

"Fury" Scores

RX Men
John Harvey 245/32/5:17/40
Brian G 215/66/611/90
Ben 255/38/7:07/134
Sean 185/37/6:05/143
Barry   200/62/6:49/147
Rob 205/50/7:03/168
Ted 195/65/8:00/220
Chris  185/52/8:06/249
Dale 185/22/8:45/318
Mike 215/65/10:05/320
Zack 165/1/10:40@155/474
Marc 165/16/13:43/642
Matt 205/61/*

Tom 175/10/6:18@145#/193
Mark  175/62/7:40@135#/225
Dwight 155/26/7:24@135#/263
 Aaron 135/23/8:45@135#/367
*Richard 135/10/10:11@135/466     *Is 65 Birthdays in.
Dave K 165/45/11:34@135#/484
Nick 145/66/20:26@135#/1,015

Dan 135/8/9:00@115/397
Pops 185/30/5:51@95#/136
Bob 135/29/5:55@95/191
Ryan 150/13/6:29@95#/226
JAZ 145/11/8:31@95/355
Larry 155/15/7:52@55/302
Sean W */*/*/*

RX Women
Mel 125/53/5:03/125
Ilana 125/22/5:27/180
Harkey 110/46/6:30/234
Carolina 110/43/8:58/385

Hallie 125/10/8:22@95/367
Tia 110/25/8:42@95#/387
Roar 95/34/5:33@75#/224
Maggie 95/1/6:33@75#/297
Michelle 90/11/7:05@75#/324
Ms.Robinson 90/7/7:19@75#/342
Najla 85/22/7:55@75#/368
Patty N 75/1/9:23@75/487
Lisa 95/0/10:30@75#/535
Maria 75/12/10:59@75/572
Natalie 90/5/6:31@65/296
Shannon 80/1/7:00@65#/339
Julie 70/1/6:46@45/335
Christine 45/1/7:25@45#/399
Jaclyn 75/1/8:07@15/411
Pam 20/1/7:20@15#/419

Great classes! Great WODs! Great day! Plan on a “Game’s Type” WOD once a month. Competition brings out the best in everyone.

The difference between failure and success is doing a thing nearly right and doing it exactly right.

– Edward C. Simmons

A Recipe from Paleo Chef Rachel

Make sure to reserve your spot for the Paleo Cooking Class with Chef Rachel April 30th at  CrossFit Scottsdale from 6pm-9pm.  Paleo Challenge Participants get 3 bonus points! Here is one of her recipes to get you started:

Steak with Cumin & Mustard Rub      

Prep: 10 minutes/ Cooking: 8 to 25 minutes/Yield: 4-6 servings

This is my favorite way to season and cook steak. It combines three great spices that add immense flavor and antioxidants. I like to leave any visible fat on the steaks. It adds moisture, particularly with lean cuts of meat. (The fat in beef is preferable, from a health standpoint, to the fat in vegetable oils.) I round out the meal with cooked leafy greens or a crisp green salad with a side of fresh fruit.

For a smaller piece of meat, reduce seasonings and cooking time as needed. I used an 8-ounce buffalo steak, which took only about 2 or 3 minutes per side to come out rare.

Press Test: To test meat, hang your hand by your side. Rare meat will feel flaccid, like the web between your thumb and forefinger. Make a a loose fist and press again; that’s medium-rare. Make a tight fist and press into the web; that’s what well-done (really overdone) feels like.


1 1/2 pounds boneless or 2 pounds bone-in beef or bison/buffalo steak (at least 1-inch thick): sirloin, tenderloin, fillet, NY strip, top loin, round tip, flank, London Broil, rib-eye, T-bone, porterhouse, club or sandwich steak, or other cut        

1 to 1 tablespoon melted avocado oil, or extra-virgin olive oil

1 teaspoon ground black pepper, or to taste

1 teaspoon finely ground unrefined sea salt, or to taste, optional

1 to 2 tablespoon ground cumin, or as needed to coat

1 to 2 tablespoons ground dry mustard (powder), or as needed to coat

1.   Preheat a medium-hot gas grill or preheat broiler. If using broiler, position a broiling rack 2 to 3 inches from heat source for 3/4-inch thick steaks, 3 to 4 inches for 1- to 1 1/2-inch thick steaks, 4 to 6 inches for 1 1/2- to 2-inch thick steaks.

2.   Pat steaks dry, then rub with olive or avocado oil. Lightly sprinkle both sides with sea salt and pepper; rub seasonings in with the back of a spoon. Liberally sprinkle one side with cumin and rub in with the back of a spoon. Turn and repeat with mustard on the second side. If time permits, let meat rest at room temperature for 30 minutes, or cover loosely with parchment and refrigerate for several hours or overnight.

3.   If using an electric oven or toaster oven, add 1/4 cup water to the bottom of the broiler pan (elevate the meat on the tray above). The liquid should not touch the bottom of the meat rack. During cooking, leave the door of an electric oven ajar. If grilling, place meat on hot grill.

4.  Grill or broil steaks, turning them after the halfway point. To test for doneness, make a small slit in the steak and check the center. The interior should be slighlty less done than desired; the steaks will continue cooking after you remove them from the heat.

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