Legs Gone Bad…

Warm up
Hollow out
Plyos over paraletts


5x stations
1 minute at each station
3x rounds total
Count your total reps for all 15x minutes

Overhead squat #45/#35
Leg raises
Jumping Squat
V- ups
Double unders

Medicine ball mile

Call of Duty

“Service is the highest calling we have to offer one another, there is no higher calling. I encourage you all to offer service to your fellow man no matter what level of service you are called to give”  Coach Jeff Tucker

Gymnastics Skills and Drills

What a great weekend. I would like to thank all of the participants in this weekends events that I was a part of. First my wife Najla for traveling with me to learn from Coach Jeff Tucker’s Gymnastics certification in San Clemente, California. Ya, I said it Gymnastics …the 33.3% that makes up CrossFit. The part that we sometimes forget about. The part that starts and ends with the core. Pull ups, hand stands, levers, skin the cats and last but not least “ice cream makers”. Stuff you use to do when you were a kid. Unless you’re a girl or were raised in Russia (I am neither) you probably have never heard of those exercises, until now. We spent two days under Tucker learning not only to coach and train these progressions ourselves but to scale and spot these Olympic movements. I was proud of my muscle ups and Najla’s one handed hand stand was “Wicked” but there was so much more to learn. It was by far the most challenging cert so far but Tucker’s southern humor and the fun but no BS style coaching he brings was unparallel to any other Crossfit weekend of my tenure. His dedication to service 20+ years as a Firefighter, 10 as a Bullrider and now one of the most prolific CrossFit coaches we have was truly a pleasure and an honor learning from this great mentor. The group was also great and diverse. Several students were from out of state and two from other countries. Lindzey from Australia and Billy from Sweden all in town to learn Gymnastics.

This amazing weekend was also spent with family. We celebrated a few mile stones at my aunt and uncles (a mile from the cert) in the same beautiful home they built over 30 years ago where I first played football on the beach. After watching my son run, jump and play baseball all weekend it makes me see the reward and value in learning how to have body movement from birth.

Playing pick up basketball with my turning “66” year old uncle at the local Boys and Girl club, a weekly staple in his life and one of the ways he has stayed in shape his whole life. Celebrating his mother in laws 92nd birthday sunday “Sara” still lives alone, takes care of herself and just had her license renewed were all different ways I realized how impetant mobility, flexibility, balance and coordination are. All the elemnts that gymnastics gives you. So lets turn off the clock, grab the rings and “hollow out”. Oh ya… You will all soon find out what I mean.



"Helen" of Troy

Warm Up
1 min Jump Rope/1 min Sit Up  10X


3 Rounds of
400 meter run/ 21 KB Swings 35#/55#/ 12 Pull Ups
For Time
Rest Exactly 2min
2 More Rounds

For Total Time

Post both times to comments!

Food as Fuel Class


Thank you to all of you who attended both this Saturday’s and last Saturday’s Food as Fuel Class!  It was great to see people taking time out to learn about bettering themselves through food.   We will be having these classes on the 1st and 3rd Saturdays of each month so if you missed it don’t panic. 

Also this Saturday we are starting the Paleo Challenge. 30 days to look better, feel better and perform better!  There will be a Free 10am WOD for all participants which we will use to mark your athletic progress.  At 11am we will start the pictures and the measurements as well as a Q & A session and handouts to help you implement the Paleo diet.  If you can’t make Saturday but want to participate email tiffany@sicfitscottsdale.com and we will figure out a make up.




Warm Up:
High Knees
100 yards of each

Skill: Thrusters

Litkinov Sprints
10 Thrusters 95#/65#
100 yard Sprint
10 Rounds

Bonus Round

5oo meter row 3X

Mental Countdown

Warm Up: Turkish Get Up 15X each side

Skill: Med Ball Clean

Work: AMRAP in 20 minutes of
5 Knees to Bows
4 Med Ball Cleans
3 S.D.H.P. (go heavy)
2 Box Jumps (go high)
1 Handstand Push Up

"Dirty Girl"

25 burpees
25 kb swings
500 meter row
20 burpees
20 kb swings
500 meter rows
15 burpees
15 kb swings
500 meter rows
10 burpees
10 kb swing
500 meter rows
5 burpees
5 kb swings
500 meter rows
dirty girl

Food as Fuel Paleo Challenge


So you started doing Crossfit to look like the guys/gals on 300 and you’re not there yet.  Or you feel sluggish, bloated, unhealthy, have inflamation issues or want better numbers or times. Well this challenge is for you!

30 days to better health and better performance by eating a Paleo diet.  Check out www.thepaleodiet.com or www.robbwolf.com for some great info.

“Meat & vegetables, nuts & seeds, little starch and no sugar”.

Here’s how it will work. Participants will be required to attend the CrossFit Class at 10am on October 17th and the Food as Fuel Class that follows from 11:30am -12:30pm. The WOD at 10am will be used as a marker of your progress when optimal food is used as fuel. We will be taking before pictures. (Yes we need to see the belly before it turns into that six pack) Ladies wear a sports bra or form fitting tank and shorts. Gentlemen were shorts and you will take your shirts off for the picture. We will be taking measurements and weight also. Before October 17th, participants will need to visit Max Muscle (off of Northsight) to get their body fat % tested. You will need to bring this to the Food as Fuel Class on the 17th.

There is no cost for this challenge. The only $ involved is for when you deviate from the challenge rules. It will cost you $1 for each item that is consumed that is not on the list of approved foods and/or on the list of foods not allowed, $5 for each entire meal and $10 for the whole day. Participants will also need to keep a food journal either on paper or online and turn it in each Friday to a coach. It will cost you $10 if you do not turn in your journal.
At the end of the 30 days we will re-measure and retest everything and take after pictures. During the week following the participants will vote on who has made the most progress. The winner of the challenge will win the money as well as get upgraded to unlimited CrossFit classes for the next month.
For more details on the Paleo diet come to the Free Food as Fuel Class this Saturday October 10th at 11:30am. We will have a list of approved and unapproved foods as well as recipes for you. You will need to sign up for the challenge. Email tiffany@sicfitscottsdale.com if you are participating or sign up next time you are in. 

300 the sequel here we come:)

Coach Tiffany

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