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:

Halloween Paleo Style!


Okay so we are almost 2 weeks in and 2 weeks to go and yes Halloween is right in the middle. So for those of you who are not wanting to contribute to the Accountability Jar over the weekend but still want to have some treats here are some ideas:

Frozen bananas (or other fruit)
Dip bananas in almond butter or cocoa powder & coconut milk and freeze.

Coconut Milk Ice Cream
Blend coconut milk with your favorite fruit and honey and freeze for 1 hour. You can add cocoa powder for a chocolate version

Here is a link where Nikki Young author of the Paleo Cookbook gives some great chocolate paleo recipes:


Also feel free to enjoy some pumpkin carving, roasting pumpkin seeds and after Halloween cooked pumpkin.

Join CrossFit Scottsdale at CityNorth on Saturday for the Freaky 5K! We will be leading the stretch beforehand and there are a ton of fun activities for all ages. Go to www.freaky5k.com for details.

Stay active and Paleo this Halloween!

Dutch Lowy

Team CFS,
It is with great pleasure I introduce our first guest coach Dutch Lowy. For those of you who have seen every second counts you know that at 5’3″ he is a monster. As a laid back kid from Texas Dutch has grown nationally as one of the top Olympic lifting coaches on the seen and one of the worlds best CrossFitter’s. Check out his P.Rs below.

Age: 26
Height: 5′ 3″
Weight: 160
Place of Birth College Station, TX
Started CrossFit Feb 06
Lives in Ft Worth, TX
Affiliate: CrossFit A&M
Fran: 2:50
Cindy: 27
Linda: 14:00
Helen: 8:15
Grace: 3:30
Fight Gone Bad: 418
Filthy Fifty: 19:15
Deadlift: 375
Press: 160
Back Squat: 315
Snatch: 200
Clean & Jerk: 255
Max Pull ups: 50
Favorite WOD: The Chief
Favorite Lift: Snatch
least Favorite WOD: Michael
Least Favorite Lift: N/A
2008 CrossFit Games Finish: 7th
2009 Hell’s Half Acre Regional Qualifier Finish: 1st
Quote “Dont date your clients, dont train your girlfriend, theve both been broken now”

Dead… Clean… Press

Warm up
50x overhead squat, air squat, squat hold (50 sec)

9 Deadlifts
6 Cleans
3 Press (anyway)

As many rounds as possible in 5 min
800 meter run
As many rounds as possible in 5 min
800 meter run
As many rounds as possible in 5 min

Post total rounds and #s


"Damper Day"

Rowing Instruction

WOD 1:

4 Rounds of
15 Ball Slams
20 Sit ups
30 Sec L-sit hold

WOD 2:
Row for 30 seconds at 50-75% max capacity
Row for 30 seconds sprint
Rest 1 minute
Complete at Damper settings 2,4,6,8,10,7,5,3,1
Note your split time at each interval.

Paleo Pancakes By Tabitha

 GOOD MORNING –Perfect Pancakes

3 whole eggs

1/2 cup almond meal

1/2 cup coconut milk

1 cup apple sauce or 2 bananas
2 tsp cinnamon

1 tsp vanilla extract

Coconut oil or EVO for cooking (go light on the oil, you just want a non-stick surface)

If you like fruit like I do, I recommend:

1 cup blueberries
1 apple, cored and chopped or
2 bananas sliced or
1 peach, pitted and chopped (this is my favorite!)

Whisk or blend all ingredients until smooth (except blueberries or added chunky fruit). Fold in fruit. Cook in lightly oiled sauté pan or on griddle. ~2-3 min on each side or until bubbles are popped in the center of pancake.

*Keep them thin for a more pancake like texture.
**There are eggs in there, so you want them cooked thoroughly, but eggs make flipping these little suckers a bit tougher if you don’t have a good non-stick surface

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