“Proud to be”

I am proud to be so many things on this amazing 18th day of November in 2012. For our 4th year in a row we participated in the CrossFit Fury Fundraiser. An annual charity event and “Old School” fitness throw down in the parking lots and streets of Goodyear. I am proud to be affiliated with the owner and head Coach Peter Egyed and his entire crew. You sir have “raised your game” again and I look forward to many more showdowns in your gym.
I’m proud to have watched 1st time competitors Angelica and Joe go at it with some extremely challenging movements and skills they have never attempted like sledge hammer into plates and rope climbs. Since joining our competition team 6 months ago they have reached a new level of fitness and we are saddened to say goodbye to Angelica who is moving to the “OC” to further her career. “Thank you for your hard work and dedication”.
I am proud to see Riff and Nate push each other forward and progress each week. Klubo for unlocking more and more potential and Nicole Miller for showing up right when we needed you. Welcome to Team CrossFit Scottsdale! I am so proud to have been Jenn Deez partner and witnessed her P.R (personal record) after P.R when the pressures high and the weights ( #115 thruster 2x) are even higher. I am proud to be part of Team over “34” and would go to battle with you “anytime, anyplace”.
I am proud to bleed “black and yellow” Team CrossFit Scottsdale pride was everywhere and the SICFIT swag was seen through the crowds of CrossFit Affiliates from all over the state. I am so so proud of Team Mel/Meghan for winning the women’s division and for Mel winning 2 competitions in a row. For a full time Engineer and part, sometimes no time CrossFitter you are Golden!!!

I am the most proud to be father of a 6.1 year old FREAK and PHENOM Kanon Kayyem who called his dads bluff of attempting to do 100 burpees in 10 minutes for $100. I know, I know bribery should not be rewarded but this was the afternoon entertainment and he really wanted to prove to me and the team he could do it. He actually completes 121 reps and received a $1 over per burpee. “If you watch the entire video he gets called for about 10 “NO REPS” for not touching his chest to the deck and still fights hard to the finish. I am proud to be a FIT family and know that my kids are growing up, attending these amazing fitness competitions surrounded by amazing people.
I am proud to be your fearless leader and wish that all of our students at CrossFit Scottsdale
Powered by: KAYYEM FITNESS train towards the goals you set set new ones and punch them in the face!

Here is a link to all the photos from the days events.
CrossFit Fury Furious 5 on SICFIT.com

Healthier Dining

EATING OUT SHOULD BE ENJOYABLE but you still want to get some nutritional bang for your buck. Experts recommend reviewing menus online prior to choosing a restaurant and looking for ways to make healthy substitutions for high fat, high salt and high calorie options. Choose salsa instead of butter or ranch dressing, fruit instead of French fries, grilled or baked meats/fish/poultry and broth based soups.

• Choose menu items that are designated “healthier”.
• Order items “protein style” – Wrapped in lettuce instead of on a bun.
• Choose options with minimal accompanying carbohydrates.
• Skip the bread and butter or chips and dip offered before your meal arrives. Bring fresh fruits or veggies that your child can snack on while waiting for the meal to be served.
• Keep it colorful. “I need to find a rainbow on my plate” says ASU Associate Professor Leigh Small, Ph.D. “It’s not only exiting for kids, but the color comes from fruits and veggies and gives them the variety they need.”
• Choose fresh fruits instead of those canned in syrups.
• Ask for water flavored with fresh-cut lemon, lime, orange or cucumber rather than sugary sodas or hydration drinks.
• Have a salad and drink a glass of water prior to the main course to take the edge off hunger.
• Ask for dressings on the side. If you dip your fork in the dressing before each bite you end up eating much less dressing, which is where the calories are.
• Feed kids from the adult menu instead of the children’s menu to avoid processed foods. Have the kids share a healthy meal, or take left overs home.
• Ask the servers to place half of the adult portions in a “to go” container prior to serving it. Portion sizes and the caloric value of food served in restaurants is usually twice what an adult should eat at a meal.
• Eat slowly when the meal is served.
• Don’t add salt; most restaurant meals have more than enough.



MOvember 16th 2012

1 minute at each station 3x rounds RUN/AIR/ROW/

Row 5 min @ 80%
3 min rest
5 min amrap @ 80%
5 pull ups
10 total lunges
20 heavy double unders
Rest 3 min
5 min @ 80%
5 burpees
10 on swings #55/35
20 sec AIRdyne
Rest 3 min
Run for 5 min
(goal is to ensure high output each set, not max but just below for this distance – key learning is where everyone sits on the recovery piece, this will allow a better Rx forward from here on these cyclical power workouts) OPT

Find more videos like this on SICFIT

MOvember 15, 2012

Lunge 50 total steps
Raised push up 7x
Run 130
5x rounds 75%     (60)

10 burpees AFAP as fast as possible
Prowler sled turnarounds
4 min rest 3x rounds

100 sit ups for time


MOvember 14th 2012

Burgener progression clean and jerk 5 sets
3×21 reps split jerk barbell only

Work up to a heavy single for 20 min

5 min rest

OC Throwdown test #2
AMRAP 5 minutes

30 Squat Clean and Jerk
30 Bar Facing Burpees

Men (155#)
Masters Men (135#)
Women (105#)
Masters Women (75#)

MOvember 13th 2012 “Jackie”

1000 row 50%

Strict press 3×10 barbell only
Back squat 3×10 barbell only

Thrusters off the rack
2-4 reps 3 sets

5 min rest

1000 row
50x thrusters #45
30 pull ups

One of my favorite motivational WOD videos from our friends
Chris and Maribel Lalanne of LaLanne Fitness in San Francisco.





MOvember 12th 2012

Team CFS please take an extra few minutes to warm up each day now that the weather has gotten chilly, especially in the 6 and 7am classes.

X. 20 minutes to establish a 3 position clean
Y. Curtis P’s Power clean + lunge L/R + push press heavy EMOM every minute on the minute >10 minutes
Z. Kipping pull up practice
5-7 kipping pull ups + 10 fast air squats (60) 5x rounds

KAYYEM FITNESS 4th annual Holiday Potluck, Paleo, Picnic

With the leaves falling and the weather slightly colder than perfect the team of CrossFit Scottsdale and family of KAYYEM FITNESS packed up the trucks with coolers filled with coconut water, bacon wrapped sweet potatoes and a medley of homemade Paleo goodies. One of the biggest hits was  Erin’s honey glazed chicken and bacon bites. Dee Lish… after the 10am workout consisting of lunge turn around and sprints we played football, basketball and playground fun. A new addition to this years picnic was Nathan Wagner new born baby to Meghan and Josh Wagner and of course a CFS park day wouldn’t have been complete without 25 dogs and a few hundred balls.

Thank you to everyone who came out on a beautiful Saturday morning to get fit, have fun, eat food and celebrate the ending of another amazing year at CrossFit Scottsdale Powered by: Kayyem Fitness. Cheers to you and your family from us and our family and to great health and happiness in 2013.

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