Ode to Luke

Coach Luke and I did a workout similar to this about 2 months ago and Luke repeatedly referred to that w.o.d. as “The hardest M F’n W.O.D. EVER!”. So we decided to treat our students to the same lesson in mental toughness as we did.

3 Rounds: 1 minute Jump Rope, 1 minute Plank

1 Round for Time
500 Meter Row
25 Push Press (95#, 65#)
50 Burpees
800 Meter Run
50 Burpees
25 Push Press
500 Meter R0w

Tabata Goin' Old School

Inch Worms
High Knees
Pole Stretch

Nothin’ says Grandma’s home cooked Turkey Day Dinner like Tabata
8 Rounds of 20 seconds of work, with 10 seconds rest.

And for that extra slice of pie you had

1,000 Meter Row as fast as you can


Black…and Red Friday

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When you purchase a CrossFit Scottsdale Gift Card you’ll receive a beautifully packaged gift card ready to hand over to get your buddy started with their fitness program. CrossFit Scottsdale Gift Cards are available at the gym or through our online store for $199. The recipient will receive a one month membership of 2 times a week of CrossFit team training, a private skill session, nutrition consultations, access to events and an extreemly supportive community.
CrossFit Gift Card

CrossFit Gift Card

The Day After…

You have every excuse in the book. You ate every single serving of food on your plate. Now you have a job to do. After your mother in law makes you clean out her garage. Go for a hike, walk or run. Play a sport. Tennis, Golf or Football. If your a good kid you might even ask your In laws if they want to go for a walk with you. Take your brother to the park and show him that turn around jumper you still have. Plain and simple have fun today. Get outside and enjoy your life and your family. If you don’t have a family you can join mine for a game of Frisbee Golf. Check out this video below but please don’t take it as serious as this guy does.

Turkey Day Workout

Get up!
Get up now!!
Get up right now!!!
Seize the day…

Warm up

Walk 3 min/Run 1 min/Walk 2 min/Run 2 min/Walk 1 min/Run 3 min
Air squat 60 seconds
Push up 60 seconds
5 burpees
Lunge 50 steps

Air squat 30 sec
Push up 30 sec
10 burpees
Lunge 50 steps

Air squat 15 sec
Push up 15 sec
20 burpees
Lunge 50 steps

From our family to yours have a healthy, happy CrossFit Scottsdale Thanksgiving.
Coach Luke, Najla, Bryon, Erica & Tiffany.

Thanksgiving foods Paleo Style

Pumpkin Pie
3 1/2 cup pumpkin puree
1/2 cup unsweetened applesauce
2 eggs
1/4 cup agave nectar
2 Tbsp ground almonds
1/2 tsp each of ginger, cloves, Cinnamon, allspice and nutmeg
1 cup pecans

Combine all of the ingredients except the pecans, in a bowl, mix well. Pour into a dish for Baking pies. Cover with pecans. Bake at 350 degrees for 45 min. Chill before serving.

Sweet Potatoes
1 med yam
1 med sweet potato
1/2 cup unsweetened applesauce
1 Tbsp raw honey
1 Tbsp walnut oil
1/2 tsp cinnamon
1/4 tsp nutmeg
1/8 tsp cloves

Peel the potatoes, and cut them into small pieces. Boil them in a pot of water for around 10 minutes, until soft. Drain the water. Add the remaining ingredients, mash with a potato masher. These are from Scott Hagnas of the Performance Menu:

Too $hort Toosday

When you speak, I lsten and this mornings class wanted to here some OLD SKOOL Too Short so if you got it turn it up for your Workout Of the Day.
100 meter row/50 sit ups
150 meter row/40 sit ups
200 meter row/30 sit ups
250 meter row/20 sit ups
350 meter row/10 sit ups
Clean & Jerk
5x Clean & Jerk
5X burpees
7x rounds

Music Videos by VideoCure
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