500 Meter Row
21 HandStand Push-Up, 21 Dips
500 Meter Row (one second faster than first row, or repeat)
15 H.S.P.U., 15 Dips
500 Meter Row (one second faster than first row, or repeat)
9 H.S.P.U. using the band harness, 9 Dips
500 Meter Row 
15 H.S.P.U., 15 Dips
500 Meter Row 
21 H.S.P.U., 21 Dips

5 Minutes of Handstand  and Handstand Push-Up Practice using the wall or door.

My story… By Luke Kayyem

A Lot of people have been asking me lately. Whats my story? How did I get here?  When did I start training? Well it did not happen over night. It did not happen over the weekend or at a course online. It began 30 years ago in Los Angeles where I was born.  Growing up fast as an only child in Hawaii by my single mother, my grandmother and my great aunt. How I learned to hit a curve ball is unexplainable. So I will try…

Living in Hawaii taught me how to surf and swim both highly active individual sports involving the ocean. The one place that an only child could entertain himself all day long without a single thing except the board shorts on his ‘Okole. I learned to eat tofu and cook seafood from growing up with Filipino’s, Chinese and the large Japanese coulture that the islands hold.

I was taught to respect and love the land, people and all living things from a 6’3 tatted 300lb Hapa Haoule or half Hawaiian/half white man who took care of me when my mom was in a coma from having spinal-meningitis. I attended Punahou the same preparatory school on Oahu as our president Barack Obama. That’s where I learned to scrap, play tennis and ride public transit. I got beat up on my 1st, 2nd and 4th days of school. I stayed home on the 3rd.

These are all the things that have shaped who I am and how I Coach. I am a natural teacher that is passionate about health and wellness, fitness and life. I watched my mom get progressively worse from prescription drugs and addictive behavior. I have seen friends lose everything from drugs and alcohol and that is why I choose to live a clean lifestyle and set a higher standard for my family and friends to follow.

 I quit drinking May 12, 2008. Not because I was told to or that I had to. I quit because I wanted to and if I want to do something, anything… I DO IT. CrossFit has insured that dedication. It is mentally challenging and physically rewarding. It has given me universal strength that I practice daily in my training, for my students, family and for myself. It has taught me patience and perseverance, commitment, discipline and honor. It has given me the tools to not only be a present father but a great one. Try Tabata hugs with your kids 8X20 seconds just don’t let go in between sets.

When I first started as a Personal Trainer in 2000 showing members of a “Globo Gym” the new shiny Nautilus line of equipment. I never imagined I would be writing a Blog about my life and how I “Changed” from a Punk to a Professional. How CrossFit has given me the confidence to speak in public to hundreds of kids and seniors. To connect with a  networking group and promote other local small businesses. To associate myself with professional athletes and former major league baseball players and be asked to join the Arizona Baseball charities board of directors. I have become a part of all of this because of one common thread  ~ CrossFit and for the first time I would like to thank my close friend and colleague Chris LaLanne of LaLanne Fitness in San Francisco for showing me the light and giving me this amazing program. When my wife and I moved to Scottsdale from Los Angeles in October 2007 with a one year old I was fresh off of the mortgage train and hating life wearing a shirt and tie and driving an hour and a half to get to the station every day. I wanted a “Change” CrossFit showed me the way and now 7 months after Grand Opening we have just enrolled our “50”th student to CrossFit Scottsdale. This is not a testimonial! This is my life and you either DO or you DONT! I DO!!! EVERYDAY… DO YOU?

“Anything in life is possible, make it happen” Jack LaLanne



HWY 111

Warm up
5 min. Back against a wall and drop to squat position. Toes in front of your knees. Shoulders back. Chin up.
5 rounds for time:
Run 400 meters
30 box jumps 20″
30 wall balls 20#

CrossFit Scottsdale is Fitness Fridays @ CityNorth

So how do you spend your Friday mornings? Working outside with 16 women is how I spend mine. Relax… one of them was my wife of course. Fellas where you at? These ladies could kick your @$$. So come join us next Friday and every Friday in May at CityNorth for this Fun, Free Fitness Fridays. Bring the kids. Bring a friend… Bring your husband. See if they can hang with this high intensity workout called CrossFit.

Warm up
1 min of each
High knees
Butt kickers
Little jumps
Big jumps
Strait legs
Side legs
Air squats
Jumping jacks

Partner up and each student does one rep and the other does the 2nd… and so on
10 Burpees
20 Dips
30 Med ball squat throws
As Many Rounds As Possible in 20 minutes.

All Pro Dad

I would like to introduce all of my readers to a new section of CrossFit Scottsdale called All Pro Dad. Once a week I will post a profound blog about becoming a great dad. I found this website while reading Tony Dungys book Quiet Strength. As a fatherless dad myself I enjoy reading these daily emails “Play of the day” that gives me insightful tips and tools to be a succesful parent and how to “Do the right thing” for my kids, family and myself. Please visit www.allprodad.com and Moms there is a site for you too www.imom.com


The Overhead Squat & The Ladder

“The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement.” ~Coach Glassman

4 X 25 Overhead Squat w/ pvc
3 X 30 Jumping Squat w/ pvc 10 second squat hold on rep 30 of each set

3 Rounds of:
Spiderman walk 20X
Mountain Climbers 60X

The Ladder
RX 65#,95#
Complete 1 rep in the first minute
Complete 2 reps in the second minute
Complete 3 reps in the third minute
4 in 4 and so on
Continue until you can no longer do the amount of reps for that minute. If you can do 8 reps in minute 8 but only 8 reps in minute 9 then your end of the ladder is 8.
Post your ladder # to comments!

The Baseline

This Baseline workout is required for all new students to perform. Regardless of experience! It is a way to track and monitor your progess from the start. We use this Baseline test to also see what fitness level you are in and so that we can place you in the level class that works best for you. If you are not training with other students in your own skill level you will not be set up for success. That is my number one job as your CrossFit Coach. If you have not had your baseline test done or would like to test again please see a CrossFit Scottsdale Coach to schedule one. Check out this video of Coach Luke in Los Angeles, CA studying under Andy Petranek at CFLA.

500 meter row
40 air squats
30 sit ups
20 push ups
10 pull ups
For Time:

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