New Season

Warm up
#44 Happy Birthday Myrna Lynn Burpees in every class today.

1. Tabata  jumping squats #45/35
2. 500 meter row
3. 50x push jerk
4. 30x knees to elbows
5. 400 meter run rest 1 min repeat
6. 30x ring pull ups
7. 30x box jumps
8. 50x partner wall balls 

"When the Saint's come marching in"

Warm up
High knees
But kickers
Standing broad jumps
Tire hits

100 yard dash
5x power cleans #135/95
7x push ups
As Many Rounds as Possible in 20 min

Thanks to everyone who came out to the Kayyem’s 10th annual Superbowl party. All the dishes were amazing and I think I’m in love with… Gooballs. Now the party’s over. Throw the junk away and start fresh today. Get to class early and start this week out right. Valentine’s Day is Sunday so that’s 6x days of training and eating clean before you do it all over again.

super bowl xliv

Game Time! "Helen" here we come…

Hopper Challenge 2-6-10 Prelim Results

36 students and 1 friend (who got quickly introduced to CrossFit) came out to participate in today’s “Hopper” Challenge.

Here is a taste of what it was like today:  “3-2-1 GO!”, high fives, “One more rep!”, cheers, “Let’s go! You can do it!”, clapps, sweat, “Don’t come off the bar!”, kids playing, family and friends competing, “Great Job!”, . . .PRs.


And here are the results:


JK 9:25
BG 9:27
BK 9:30
Luke 9:58
Nick 10:32
Doug 10:40
Sean 10:54
Ted 10:55
Skip 12:38
NGD 8:59*(50#KB)
Brett 13:41*(row)

Erica 10:59
Angie 14:34
Ilana 12:13*(mini pink)
Eileen 12:33*(mini purple)




Pete 12:13
Bob H. 13:32
Atiim 16:42

Naj 10:23
Sara R. 10:23
Erin H. 10:36
Katie K. 11:08
Jill 11:46
Wendy 13:40
Sara H. 13:58
Carolina 14:50




Nolan 11:11
Jeff Z. 16:34
Nathan 18:42

Tracey 11:56
Betsy 12:04
Patty S. 12:19
Patty N. 13:09
Rhiannon 14:19
Amy W. 15:26




Hallie 13:59
Annabelle 11:04


Amazing job each and everyone of you!  

 Know what time you need to get in 3 weeks at the finals Feb 27th 8-10am.


Weekend Recipe #2-Chipotle Lime Bacon-Wrapped Shrimp


  • 12 large, raw, peeled and deveined shrimp
  • 2 Tbsp olive oil
  • Zest from 1 lime
  • Juice from one lime (about 2 Tbsp)
  • 1/4 teaspoon chipotle powder (or more to taste)
  • 6 strips thin bacon, cut in half (12 pieces)
  • Skewers (for grilling) or toothpicks (for oven)


1 Mix together in a small bowl the lime zest, lime juice, olive oil, and chipotle powder. Put the shrimp in the lime chipotle mixture; make sure each piece is well coated.

2 Spread the bacon pieces out over several layers of paper towels on a microwave-safe plate. Cover with another layer of paper towel. Microwave on high until the bacon fat begins to melt but the bacon is still pliable, about 1 1/2 minutes.

3 Prepare grill on high, direct heat (if grilling) or preheat the oven to 450°F.

4 Working one at a time, wrap a half piece of microwaved bacon around each piece of shrimp. If you are grilling, thread the shrimp onto long, flat skewers (flat skewers make turning the shrimp on the grill easier). If you don’t have flat skewers, I’ve used two thin bamboo skewers (soaked in water for 30 minutes beforehand) to the same effect. If you are using the oven, secure each the bacon onto the shrimp with toothpicks. Place the bacon-wrapped shrimp on a slotted baking pan (lined with foil inside for easy cleaning). Brush remaining lime chipotle mixture on the outside of the bacon-wrapped shrimp.


5 Grill uncovered for 5 to 7 minutes on each side, or bake in the oven for 10-14 minutes, until shrimp is pink and the bacon is crisp.

Makes 12 pieces.

Courtesy of

Enjoying the Moment

Yoga at its essence is a moving meditation designed to help a practitioner use their breath to become fully present in the moment.  That sounds awesome but what the heck does that really mean?  For me it’s a constant struggle to really understand and live this concept as I am sure it is for most drawn to the fast paced, competitive and constantly changing nature of CrossFit.  In my life, being fully present is the struggle to observe, accept and appreciate where I am without any judgment. 

In CrossFit it is my reminder that every WOD is a new moment and chance to leave everything else at the gym door and give all I have today in this moment while accepting where I am physically and mentally for those 10-25 minutes.  The chance to compare time or reps will be there always be there.  Injury, soreness and fatigue will be there. Without a doubt a new WOD will be there tomorrow.  But during this WOD today and in this yoga practice today I can just work on being fully present.  Coach K.K
CrossFit Scottsdale Yoga (WOD) Workout Of the Day
10 minute (AMRAP)  As Many Rounds As Possible 
20 wall balls
10 toes to bar


Aloha January Run Challenge Team Winner's

Team Awesomeness: Logged 56 miles after class in the month of January. Sara and Erin AKA Roar and Harkey tore up the pavement and sealed the victory for the 3 days/3 nights stay in Kaanapali, Maui. “Roar” also stamped her mark in the streets earning the Co- athlete of the month for January. Sara is a CrossFit Scottsdale Ambassador, she is always early and always stays late to work on skills and can double under with the big boys. Take a few minutes to get to know her and she will be a lifelong friend. “Thank you for your Hard’nup attitude, I love it” Coach 

roar 2


"Alaskan Assassin"

Here is the WOD for the CrossFit games sectionals in Alaska. The workouts are usually kept a secret until the day before. Regardless of how competitive the participant, the beauty of events like this challenge–and the Sectionals this year–is the inspiration to all involved to train harder. It’s about making new friends and being a better CrossFitter, and person, for the experience.                                     6 PULL UPS/6 RING DIPS/500 METER ROW/6 THRUSTERS  135/#95        4 ROUNDS FOR TIME:



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