Bullets & Burpees

This was a great way to relieve some stress. For those of you interested in the next Bullets and Burpees see Coach Luke and we can get a group together in November.

Channel Your Inner Caveman



caveman-dietHere are the basics.  We wil be going over the ins and outs on Saturday and all participants will get a shopping list, 7 menus for breakfast, lunch, dinner and snacks as well as some starter recipes.  Your homework tonight is to prep your house.  Clean out everything that is on the “Things that will cost you” list.  Out of sight out of mind!  If it’s around you will want it.  You have made a commitment for 4 weeks so make sure that nothing stands in your way and you make this as easy a possible for yourself.

If you haven’t made it to Max Muscle on Northsight and Raintree to get your body fat % tested please do so today, this weekend or at the latest on Monday.  If you can’t make it on Saturday and still want to participate, schedule a time with me early in the week (Monday or Tuesday) to get all of your measurements in.

For Breakfast on Saturday:  Eat some eggs scrambled with veggies and fruit with almonds/almond butter or sunflower seeds.  We will have some Paleo snacks here for you for after the WOD.


  1.  Use Food Journal foe every meal every day.  Show your Journal to a coach at least once a week.  50 Burpee penalty for missed days.

$1.00 an item

$5.00 a meal

$10.00 a day

  1. Do CrossFit as much as possible.  3-2-1….GO!


  1. Bacon/Ham
  2. Beets
  3. Sweet Potato/Yams
  4. Raisins
  5. Green Beans/Peas/Pickles
  6. Cashews
  7. Coffee/Coffee Beans
  8. Honey/Pure Maple Syrup/Pure Agave Nectar





  1. ALCOHOL (Beer, Wine, Liquor or other distilled spirits)
  2. DAIRY (Milk, Cheese, Yogurt, Sour Cream, Cream Cheese, etc)
  3. SODA (That includes Diet Soda)
  4. SUGAR (White, Brown, Artificial Sweetners, etc)
  5. BARLEY (Soup, Bread, All processed foods made from Barley)
  6. CORN (On the Cob, Tortillas, Chips, Starch, Syrup)
  7. OATS (Steel Cut, Rolled, & all other processed made from Oats)
  8. RICE ( Brown, White, Top Ramen, Noodles, Wild Rice)
  9. RYE (Bread, Crackers, all processed foods made from Rye)
  10. WHEAT (Bread, Rolls, Muffins, Noodles, Crackers, Cookies, Cake, Doughnuts, Pancakes, Waffles, Pasta, Tortillas, Pizza, Pitas, Flatbread, & all other processed foods made from Wheat)
  11. GRAINS (Buckwheat, Amaranth, Quinoa)
  12. LEGUMES (Adazuki, Black, Broad, Fava, Garbonzo, Horse, Kidney, Lima, Mung, Navy, Pinto, Red, String, White, Black Eyed Peas, Chickpeas, Lentils, Peanuts, Soybeans and all processed foods made from Soybeans and other Legumes)   


Warm up

400 meter run

15 seconds high knees/coaches pick the reps(do any # between 4-10) of push ups

15 seconds high knees/coaches pick the reps(do any # between 4-10) of push ups

2 Rounds (2nd round do squats instead of push ups)


25 Walking Lunges (each leg)

20 Strict Pull Ups

20 Double Unders

25 Dips

20 Knees to Bows

30 Kettle Bell Swings

30 Sit Ups

20 Sumo Dead Lift High Pull

25 Superman

30 Wall Balls

10 Burpees

For Time

Legs Gone Bad…

Warm up
Hollow out
Plyos over paraletts


5x stations
1 minute at each station
3x rounds total
Count your total reps for all 15x minutes

Overhead squat #45/#35
Leg raises
Jumping Squat
V- ups
Double unders

Medicine ball mile

Call of Duty

“Service is the highest calling we have to offer one another, there is no higher calling. I encourage you all to offer service to your fellow man no matter what level of service you are called to give”  Coach Jeff Tucker

Gymnastics Skills and Drills

What a great weekend. I would like to thank all of the participants in this weekends events that I was a part of. First my wife Najla for traveling with me to learn from Coach Jeff Tucker’s Gymnastics certification in San Clemente, California. Ya, I said it Gymnastics …the 33.3% that makes up CrossFit. The part that we sometimes forget about. The part that starts and ends with the core. Pull ups, hand stands, levers, skin the cats and last but not least “ice cream makers”. Stuff you use to do when you were a kid. Unless you’re a girl or were raised in Russia (I am neither) you probably have never heard of those exercises, until now. We spent two days under Tucker learning not only to coach and train these progressions ourselves but to scale and spot these Olympic movements. I was proud of my muscle ups and Najla’s one handed hand stand was “Wicked” but there was so much more to learn. It was by far the most challenging cert so far but Tucker’s southern humor and the fun but no BS style coaching he brings was unparallel to any other Crossfit weekend of my tenure. His dedication to service 20+ years as a Firefighter, 10 as a Bullrider and now one of the most prolific CrossFit coaches we have was truly a pleasure and an honor learning from this great mentor. The group was also great and diverse. Several students were from out of state and two from other countries. Lindzey from Australia and Billy from Sweden all in town to learn Gymnastics.

This amazing weekend was also spent with family. We celebrated a few mile stones at my aunt and uncles (a mile from the cert) in the same beautiful home they built over 30 years ago where I first played football on the beach. After watching my son run, jump and play baseball all weekend it makes me see the reward and value in learning how to have body movement from birth.

Playing pick up basketball with my turning “66” year old uncle at the local Boys and Girl club, a weekly staple in his life and one of the ways he has stayed in shape his whole life. Celebrating his mother in laws 92nd birthday sunday “Sara” still lives alone, takes care of herself and just had her license renewed were all different ways I realized how impetant mobility, flexibility, balance and coordination are. All the elemnts that gymnastics gives you. So lets turn off the clock, grab the rings and “hollow out”. Oh ya… You will all soon find out what I mean.



"Helen" of Troy

Warm Up
1 min Jump Rope/1 min Sit Up  10X


3 Rounds of
400 meter run/ 21 KB Swings 35#/55#/ 12 Pull Ups
For Time
Rest Exactly 2min
2 More Rounds

For Total Time

Post both times to comments!

Food as Fuel Class


Thank you to all of you who attended both this Saturday’s and last Saturday’s Food as Fuel Class!  It was great to see people taking time out to learn about bettering themselves through food.   We will be having these classes on the 1st and 3rd Saturdays of each month so if you missed it don’t panic. 

Also this Saturday we are starting the Paleo Challenge. 30 days to look better, feel better and perform better!  There will be a Free 10am WOD for all participants which we will use to mark your athletic progress.  At 11am we will start the pictures and the measurements as well as a Q & A session and handouts to help you implement the Paleo diet.  If you can’t make Saturday but want to participate email tiffany@sicfitscottsdale.com and we will figure out a make up.

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