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.

"Jackie" final results

WOW! What a day at CrossFit Scottsdale. I watched  the roller coaster of emotions…. Pain, pride, glory and tears. Yes tears. Katie Hunt who beat her preliminary time by 3:41 won the most improved category and the $80 cash prize cried during her last 10 thrusters, told me she was going to throw up finished her pull ups and recovered before the next heat started. I am so proud of you and all you have accomplished. Your intensity level was above and beyond any “Firebreather”. Don Wong won his 2nd Challenge this year and $70 by beating his previous time by 1:52 and taking the mens intermediate category. Lolita Lolita… Kicked @$$ as usual… Smiled, laughed and took home the fastest female in the beginner category with a 7:37.

Angie watched both of my babies for 2 hours put them down for 7 minutes and 40 seconds for winner of fastest female Intermediate and was back to babysitting . Thank you Angie you are “Fabulous”. Winner of most improved male was  “Skip” who completed a 8:55 in the advanced round crushed his prelim time by 3 minutes and 14 seconds. In only his 4th month and having the “Beast” as his wife Skip Divelbiss holds his own and  is becoming a top athlete in our school of elite fitness.

That award or should I say honor belongs to Jon Kaufman who finished with the fastest time of the day and is the record holder of “Jackie” at CFS with a perfect 6 minutes. In only his 5 month Jon has become our top athlete and is constantly at the top of the leader board. You are fun to watch J.K , the skies the limit with achieving every goal you set and I look forward to coaching you to the 2010 CrossFit Games

I want to thank all of you for making me so proud of our school and how hard we work every time we set foot in CrossFit Scottsdale. Lets continue to get better and give the same energy and intensity you had today everyday, we will all become greater moms, dads, athletes, buisnessmen and people. Have a great weekend and check out these photos from today’s events.

Respectfully Coach


Jon K 6:00
Brian G 6:15
Coach 6:24
Brady 7:33
Brian K 7:37
Barry 8:10
Kevin 8:21
Sean 8:23
Branson 8:54
Skip 8:55
Evan 9:53
Tiffany 10:06
James 15:38


Don 7:09
Angie 7:40

Jayson 7:28
Peter 7:45
Mark 7:55
Chris T 8:16
Najla 8:29
Ted 9:07
Vinnie 9:26
Sara 9:41
Katie 12:29

Lolita 7:37
Keri 8:36
David 10:14

Jackie Finals Heats & Cash Prizes!

Two days before “Jackie” Finals! Here are the heats cash prizes and times to beat. Please be sure to arrive 30 minutes before your heat time to get warmed up and ready. You are in charge of your own warm up and pre-challenge prep. Please invite family and friends to see you compete and help cheer you and the other athletes on. Everyone has been working hard so the competition will be intense! 


$70 Goes to the FASTEST TIMES in each category (Beginner, Intermediate & Advanced) each for both Men and Women

$80 Goes MOST IMPROVED overall each for Men and Women

For those of you who want to come an do “Jackie” that did not participate in the challenge we will run more heats after the competitors have gone  so plan to be here at no later than 10am so that you can see some heats of “Jackie” before you go.  Otherwise feel free to come any time between 8-11am and support and cheer on your fellow athletes.  You’ll also see what a CrossFit Scottsdale Challenge is like for next time. 


“Jackie Challenge Heats  
1 8am 2 8:20am
Luke(A) 7:06 Vinnie(I) 9:35
Najla(I) 8:44 Don(I) 9:01
Tiffany(A) 10:40 Mark V.(I) 9:20
David(B) 10:14 Chris T.(I) 9:40
3 8:40am 4 9:00am
Katie H.(I) 16:10 Dani(B) 9:16
Sean W.(A) 10:29 Lolita(B) 8:50
Jeff Z.(I) 14:39 Keri A.(B) 9:44
Skip(A) 12:09 Scott W.(B) 8:49
5 9:20am 6 9:30am
Barry(A) 8:32 Nick M.(I) 9:44
Jon K.(A) 6:53 Peter(I) 10:43
Brian K.(I) 7:33 Jayson(I) 9:36
Brian G.(A) 7:03    
7 9:50am 8 10:10am
Krista(B) 10:15 Brady(A) 10:29
Marguerite(I) 11:14 Evan(A) 9:52
Sara H.(I) 11:09 Kevin(A) 9:45
Angie(I) 10:40 John H.(I) 9:16

"Jackie" progression

“Jackie” finals are here this Saturday from 8-11am. If you did not make the preliminary come anyway and we will put you in a heat. We will have all heats posted by Friday night. Plan on coming 20 minutes before your heat starts and stay as long as you want. We will have coffee and beverages. All friends and family are welcome.

Todays wod:
1000 meter row
Practice your thrusters
Work your pull ups
1000 meter row
50 thrusters
30 pull ups

CrossFit Kids Scottsdale Football

David TousleyDavid football

Ladies and gentlemen I Would like to introduce to you the “Future of Fitness” next time you see  him in the gym on a Monday taking the CrossFit Kids class for a warm up and then the Level I class at 5pm give him a high 5 and yell HOORAA because  this kid is a “Firebreather” At 10 years old David plays tackle football for the Scottsdale Firebirds and is in his 3rd week of playoffs with a record 0f 9-0. Having outscored thier oponents 369-0. We started working with him in January and now almost 10 months later all his off season prep work is paying off on and off the field. Both his parents Chris and Devra are also CrossFitter’s, my families insurance agent and real estate broker, sister Lauren is a gymnast and they are the best neighbors I have ever had. David’s semi final game will be this Saturday Vs the Gilbert Dawgs at 3pm at Chaparral High
Good luck David.

"The Dutch Lowy"

1000 meter row
50 push ups
400 meter run
100 walking lunges
50 sit ups
100 push press #95
400 meter run
50 sit ups
100 walking lunges
400 meter run
50 push ups
500 meter run
For time:
Dutch Lowy



Warm up
Pass through
OH squat

Push up 10,9,8,7,6,5,4,3,2,1
Superman 1,2,3,4,5,6,7,8,9,10
Work back and forth between the two

500 meter row: For personal records

400 meter run
15X overhead squats #95/#65
5X Rounds
For time:

Page 300 of 349« First...102030...298299300301302...310320330...Last »