What's your excuse?

I got two kids. I work too much. I dont have time. It hurts. It’s too hard. It’s too expensive. I dont know how. I dont have enough energy.
I… I… I… I got every excuse in the book. We all do. STOP! Making excuses and just do it! These two guys pictured below are stationed in Kabul, Afghanistan and as you can see they have no excuses. Their life depends on it. Put yourself in their shoes for a minute. Close your eyes and pretend your away your family, friends, cell phone, car, nice cozy bedroom and a beautiful wife and pretend your stuck in the middle of a desert half way across the world. Think about what they go through every day to keep us safe. Now, whats your excuse? Ya you should feel like a lazy piece of $#!+. Be grateful for everything you have and take care of yourself as if your freedom counted on it.
afganastan crossfit

The Top of the Pyramid

CrossFit Pyramid

-By Brian Kunitzer (CrossFit Scottsdale Ambassador)

“Sport plays a wonderful role in fitness. Sport is the application of fitness in a fantastic atmosphere of competition and mastery… Sport in many respects more closely mimics the demands of nature than does our training. We encourage and expect our athletes to engage in regular sports efforts in addition to all of their strength and conditioning work.”

The above quote was taken from page 8 of the second issue of the CrossFit Journal. This quote was on my mind Saturday both during and after the CrossFit Scottsdale (CFS) community potluck at Northsight Park.

Saturday was a great day all around. The weather was perfect, the food was delicious, and all of the CFS students who showed up brought their usual great attitudes. (Who would have thought that 20 extremely competitive people could play a football game without  any major arguments or shoving matches). However, on Saturday night I realized that I have been so caught up in my personal and professional life that I have largely ignored the top of the CrossFit pyramid. Growing up I was always playing sports and going to the gym was simply an extension of whatever sport I was playing or training for. I still go the gym 4 days a week so why is it that I had not played a football game in over a year and I had not played a basketball game in over 4 years?

Judging from the comments I heard on Saturday I know I am not the only one who has ignored the top of the pyramid. We are in much better shape today than we were when we started CrossFit. We run faster. We jump higher. We lift heavier weights. The next challenge (and  I encourage all of you to join me) will be to apply the new me to the football field, the basketball court, or whatever sport I am fortunate enough to participate in. Because of CrossFit I feel like a better athlete, now it is time to get out there and prove that I am!

See you in class.



"Got Snatch"

3 hang snatch
5 lateral bar jumps
10x rounds

How’s your snatch? Do you even have one? Is it good? No pun intended, a snatch is one of the most complex Olympic lifts we will do. Training this lift starts today at C.F.S. Here are a few words of wisdom from “The Oly lifting Coach of CrossFit” Mike Burgener who will be here November, 2010 for a two day CrossFit specialty certification, ya I said 2010 that’s how booked out Coach Mike is…

“You don’t drop under the bar! You don’t fall under the bar! You pull yourself under the bar hard and fast!” Mike Burgener says to Jason Khalipa. He isn’t finishing his pulls and is slow to snap underneath the bar. The athlete from CrossFit Santa Clara is strong as an ox and winner of the 2008 Crossfit Games, but he isn’t moving fast enough to snatch big weight. Burgener reminds that strength is worthless in Olympic lifting without speed. “Quit thinking strength, strength, strength,” Burgener demands. “You’ve got to think finesse, finesse, finesse.”

Check out this video by Dutch and his boy Matt Mursky on the snatch. Pretty crazy these guys started out in their garage.

October Co-athletes of the month

I would like to give both Brady Myers and John Harvey the award of A.O.M for working their tails off all month and becoming our first “Firebreathers” to receive this award. Brady started CrossFit 3 months ago and was a little skeptical on how he could get in any better shape than he was. Like most I told him to just show up and forget everything he has ever learned before. Brady started with about 3 full pull ups and now hes up to 10+ and is the leanest fit, fighting machine shape he has ever been in before.

“Harvey” aka Big John aka Lil John has lost over 35#s in 6 months. As a former NCAA div I football player and natural athlete John started gaining weight once football was over and was bored of the same old GLOBO GYM. Just as unsure as Brady, John started slow and has been one of the most consistent students yet. Dialing his diet in and cutting booze out for 31 days John looks like a new man, seriously we had to change his nickname from Big to Little.

Keep it up boys and know that wherever you end up CrossFit will always make you better. Mentally and physically you are stronger because of it.

Respectfully Coach
brady harvey

"Michael" meet "JT" Veteran's Day Hero WOD

Warm up: 1 Round of “Michael”

800 meter run

50 back extension/50 sit ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Skill Practice:  Handstands

Work:  “JT”


Handstand Push Ups

Ring Dips

Push Ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005


Feel like a Hero today!

Nutrition for Kids & Teens

Our goal with kids isn’t to get them on the zone, but to get them to think and make good choices about what they eat. Our goal is to teach them very basic concepts, sugar is bad, protein is good and you need to eat some in every meal. Nuts and seeds are good fats. Eat them, don’t avoid them. Pasta, white bread, and white rice are not that good for you, stuff that’s red, yellow, green and found in the fruit and vegetable aisle is good for you. Eat a lot of it.

Look at your plate, make a fist, eat that much meat every meal; turn your hand over and fill it with nuts and seeds, eat that much good fat, fill the rest of your plate with stuff you found in the fruit and vegetable aisle. Fill your plate this way at every meal, don’t eat more.


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