Pull up, Push up, Get up

Warm up:
25 Jumping pull ups
25 sit ups

400 M run

…it feels kind of like a “Your Workout is My Warm Up” kind of day.

Skill Practice:
The Kipping Pull Up (Full range of motion, hollow out, chest leads, grips/chalk…take care of your hands)

100 Pull ups..for time
Every minute on the minute, drop and do 5 push ups until you have completed all 100 pull ups)

The Mad Mud Run

Congratulations team CrossFit Scottsdale. You should be very proud of yourselves. We represented our School of Elite Fitness well today at the Mad Mud Run. The run challenged us to 4 miles of fun and excitement as we  traveled on foot over and under, around, and through multiple obstacles and a big wet mud pit!

Dozens of photos from the event have been posted to our Facebook CrossFit Scottsdale Fan Page….take a peak and congratulate a fellow athlete for a job well done http://www.facebook.com/home.php?#/album.php?aid=137890&id=99600005809&ref=mf

Here were the teams:
Jon Kaufman (solo)
Ryan Flynn (solo)
Jayson Pitkofsky (solo)
Coach Luke and Brian Gubernick (male duo)
Brian Kuntizer and Angie Mandeville (co-ed duo)
Peter Houck and his neighbor who we will be seeing next week  in class (male duo)

Thank you to Najla, Bryon, Sara, Charlie, Katie, Young Jedi, Kanon and Camille. We couldn’t have done it without your support and motivation!

The “final” results are expected to be posted to the Mad Mud Run site soon… http://www.madmudrun.com/index.html

Mad Mud Run Team CrossFit ScottsdaleMad Mud Run Ryan Flynn 
Mad Mud Run Angie and BKMad Mud Run Brian G

Take care of your hands

Check out this video by Coach Andy Petranek @ CrossFit Los Angeles on how to treat your hands so you don’t get blisters or have a terrible workout.

How to take care of calluses on your hands from CrossFit Los Angeles on Vimeo.

At CrossFit Scottsdale we encourage the use of grips for your pull ups if your hands get torn up. We realize that you are professionals out in the real world shaking hands. These grips do the trick and are only $15 at the gym or through our online store  https://clients.mindbodyonline.com/asp/home.asp

Leather Hand Grips

Leather Hand Grips

Fit as F_ _K

1 Honest push up
10 Chin over bar pull ups
2 Push ups…
9 Pull ups…
3 Push ups…
8 Pull ups…
Till you flip the order

45 Second row for distance
10 Push press #95/#55
20 Double under or 100 single
7x rounds for total distance

Paleo Challenge Finalist

So the numbers are in and the coaches have collaborated to determine the top 3 male and female contenders for the Paleo Challenge. It was very hard to choose since ALL of you did really well and improved in many ways over the last 4 weeks.

Congratulations to ALL of you first!!!!! I am truly proud of each and everyone of you for the positive changes you made and will continue to make after this experience. Remember this was only a starting point. What you do from here is what matters most. Feel free to email or call me to chat about what to do now.

How this works:
Email me with your vote for the male and female you feel deserves to win the Paleo Challenge.
We determined the top 3 using this criteria:
-Consistency in training
-Consistency in diet and logging in success journal
-Overall most improvement in all areas combined,
–body fat % decrease,
–lean muscle mass increase,
–decrease in times in the Mile and Fran
–increase in strength with the shoulder press
-Least amount of contributions to the accountability jar

Brett Bartlett–1.5lbs lost, 3.2% body fat lost, gained 4lbs muscle, lost 1 inch, decreased mile by 14 seconds and increased shoulder press by 10#
Matt Blanton–3.4lbs lost, 7% body fat lost, gained 11.5lbs muscle, lost 5 inches, lowered his Fran time.
Jeff Zuhl–11lbs lost, 1% body fat lost, lost 10lbs of muscle, lost 6.5 inches, decreased mile by 1:03 and increased shoulder press by 10#

Shannon Johnson–9.6lbs lost, 3.77% body fat lost, 2lbs muscle lost, 5.5 inches lost, decreased mile time by 15 seconds and maintained strength in the shoulder press
Ilana Fisher–3lbs lost, 1.2% body fat lost, maintained muscle mass, 3.5 inches lost, only increased her Fran time by 8 seconds doing harder pull ups.
Kristin Johnson–9.2lbs lost, 1.1% body fat lost, 6lbs muscle lost, 3 inches lost, decreased her Fran time by 58 seconds.

I have the before and after pictures as well as all the numbers so you can take a look when you are in for class to see for yourself. Please use the same criteria above when voting for the winner.

I started to do an honorable mention list but all of you ended up on it! So Congrats again and look for a Zone Challenge in January or February 2010!

Here’s to Paleo!

Coach Tiffany


Get Those Elbows UP!

Warm Up: 5 Rounds
10 Shoulder Press/ 100 Jump Rope 


Work:  Front Squat Ladder
With a continuous running clock do 1 Front Squat in the first minute, 2 in the second minute, 3 in the third and so on until you are unable to complete the required reps in that minute.

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.



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