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

Paleo Challenge Quote of the Day

Thanks to Roger for starting the idea of 42 motivational quotes for the Paleo Challenge.  Email me your favorite quotes and I will post 1 a day for the challenge.  Here is Day #1:

“First say to yourself what you would be, then do what you have to do.”

You pick it Friday

I. 1 Mile Run/40x Thrusters 1x Round

II. 800x Meter Run/30x Thrusters 2x Rounds

III. 400x Meter Run/20x Thrusters 3x Rounds

If that doesnt make you sick… this video will. Next month we will be showing on movie night.

Get Real Food In Your Kitchen!

Tips to prepare you for success for the Spring Paleo Challenge

The time is here.  Spring Paleo Challenge starts Saturday for everyone participating, whether you are in the gym on Saturday or not. The Paleo Challenge WOD is at 9am or 10am and measurements will begin at 11:30am.  Be there on time for each (burpee law applies).

Your biggest tool for success is getting yourself prepared.  Here are tips to clean, stock and prep your way to success!  Remember Ashley’s post: “Failing to plan is planning to fail”.  No failing allowed!

1. CLEAN OUT YOUR KITCHEN!- If its not there you won’t eat it.  Give your kitchen a makeover and get rid of all the junk in the house and everything that will cost you points.  No dairy, grains, legumes (peanuts too), sugar, alcohol, etc.  Donate it or throw it away- it will cost you more in the long run.  Your family will only hate you and refuse to eat for a short amount of time.  Trust me they will not starve.  If its not there, they won’t eat it (at least at the house) either and you know they could benefit from Paleo too.

2. STOCK YOUR KITCHEN WITH REAL FOOD! – See the Paleo Shopping List at the gym (this will be emailed to the participants on Saturday).  Get your snacks, meat, veggies, fruit, nuts and seeds ready to go.

3. PREPARE YOUR FOOD SO IT IS QUICK AND EASY! – Wash it, cut it, chop it, bake it, boil it, grill it and bag it as soon as you get home from the store (you won’t do it later-trust me).  Chop you veggies and fruit into portions you will eat and bag them or put them into small containers that you can just grab out of the fridge.  Portion out your meat for what you will use that week and either put it into the fridge or cook it right then.  Freeze the rest but put it into meal size portions before you do so (especially if you buy in bulk) so that you can defrost a meal or two at a time.  Make your dressings for your salads. This way you won’t grab the processed stuff because of time.  Bake your paleo muffins, or pancakes for quick and easy breakfasts.  Boil some eggs for the week as well.  If you do the prep it will be less work during the week and you will have no excuse for losing points.

Paleo Challege Reminders:  Be sure to post to comments after daily posts (the WOD or any post) on the website and on the Facebook fan page daily successes, meal ideas, questions and most importantly pictures of your food! Check out this article about taking pictures of your food in the NY Times

Happy "70th" Birthday Mr.Reed

Dear Reed,

It has been a pleasure coaching you the past two and half years at CrossFit Scottsdale. I am proud of you for committing to your health and fitness and your one B.A Grandpa that has done 100x burpees 3x since you started CrossFitting. I hope to be as young as you are one day. This WOD’s for you.


Warm up
500 Meter Row
Leg Drills
10x  Burpee/Squat/Push Up/Sit Up/Superman  7x Rounds
Strict Press
Push Press
Push Jerk
Split Jerk
10x each. As Many Rounds As Possible >10 min

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