Detoxify, Cleanse and Fast your way to clean gut health

In 2006 after spending more than a year enjoying the Maui life and having just gotten married to my high school sweet heart I made the decision to travel around the world to the southern tip of Thailand by myself, to starve myself. Well not really you see, I was living an unhealthy lifestyle consisting of wine, red meat and cheese as the vast majority of my caloric intake. Needless to say at 27 years old I was enjoying myself at the expense of my personal health and it was taking it’s toll on my immune system and well being. I had heard about this retreat from a friend and I decided to go see what it was all about. It just happened to be in Phuket, Thailand almost 3,000 miles away from my new wife. After our wedding and honeymoon was over I was more than ready for a profound change in my daily routine. I was ready for a life altering experience and I had found it through fasting. I was able to go for 10 days with nothing more than water, tea and herbs to help the cleansing process. The result was truly amazing a game-changer, down 8lbs, clear skin, vibrant glow and energy like no pill or drink on the planet.  Upon returning home to the states I eliminated the majority of highly acidic foods from my diet for 6 months and completely removed alcohol. I was also able to train in my mental strength cave and stay for as long as needed.

After completing the Optimum Performance Training class on nutrition and hearing Coach James Fitzgerald talk about fasting for performance I was inspired to see what I had been missing in my diet. Absolutely Nothing! So I challenge all of you to learn more about your own personal health and where it might lead you. If you would like to learn more about the cleanse and see if this is right for you please contact to schedule a 1 on 1 with myself. A 15 minute consult is enough to help you commit to this life changing program.  Najla and I am currently on day 3 of the cleanse and am now finally starting to see the clarity I was missing. The first 3 days are defiantly the hardest but my temptation to eat has subdued. Now I challenge you to take the test and see the results first hand. Coach Luke Kayyem

Inadequate Nutrition = chronic disease, poor performance, obesity, and lack of energy.

Optimal nutrition = high performance, lack of illness, lean body mass, and an abundance of energy.
With this in mind, I take the mufti-faceted approach of implementing proven athletic nutrition, the latest research into health + performance, and a strong emphasis on whole foods and individual concerns.Nutrition is the foundation of everything we do and are—our athletic performance, our body composition, and our general health.  What we take in is a reflection of these parameters.   Should it not be our main concern and focus? In today’s society, it is extremely easy to be confused and overwhelmed by the huge amount of misinformation offered by well meaning sources.   As evident with the health of North Americans over the past 100 years, our current guidelines are failing.

Detoxification – Most folks don’t often think about “detox”; when they do hear it, they envision someone with a bad substance abuse problem, or someone who has unintentionally ingested a poisonous substance. Fact of the matter is we are in a constant state of detoxification. The food we eat, the air we breathe, the water we drink, and the plastics we handle all cause a need for our body to up regulate detoxification.

We do this through liver (hepatic) and kidney (renal) metabolism, elimination through skin via sweat, breathing in the form of gas exchange, and from transit of waste through the gastro-intestinal (GI) system. When these systems become overloaded, there’s a “spillover” effect, and optimal efficiency of body systems breaks down, and symptoms relating to this can arise.

It’s pretty easy to see where this would be applicable—the typical sedentary desk pusher, eating processed grains/fast food/processed sugar + poor lifestyle habits would be a prime candidate. But what about folks who have training well programmed, nutrition dialed, and supplements individually tailored? Do they require “Detox? Yes—at specific times for specific reasons.

Training places a big resource load on two of our main organs for detoxification: the liver and the GI tract. During periods of heavy training, liver enzymes like ALT and AST are elevated due to increased need to clear by-products of metabolic use. Athletes often have these elevated, as well as UBAS (urinary bile acid sulfates) and LPs (lipid peroxides), which are measures if hepatic injury. While acute elevation isn’t a concern, over time, chronic elevation can lead to decreased liver function, poor hormonal secretion, and impaired detoxification ability.

The GI tract is two-fold affected by training: Intense and/or prolonged exercise, through multiple mechanisms, causes increased GI permeability through loss of tight junctions and damage to the epithelial cells. This is a common finding related to low GI melatonin, which is secreted from the epithelials. Secondly, training requires high quality food for both fuel and recovery—and at times in large amounts. This, combined with training, places frequent and heavy stress on the GI tract, which over time can become dysfunctional. Once digestion is impaired, both macro and micronutrient absorption is affected. And recovery becomes sub- optimal.

Ok, so the “why” has been covered? Now, the “When”, and “How”

When should one apply a specific-term Detox Protocol?

For athletes, this falls to one of two places: After a multi-day competition, OR approximately 2-5x/year. This can be individual in nature as you become more in tune with your body.

Caveat Down time from training, at least 1 week, is mandatory. You CANNOT detox and train at the same time, unless you want to become ill. Reduced caloric intake, mobilization of stores toxins, and an increased need for fuel do NOT go hand in hand.

Detoxification Protocol:

Choose a time when you can deload from training and have 7 solid days of rest Supplements:
Hydration: Has to be added for emphasis—use high quality, filtered water, at LEAST 1⁄2 BW in oz/day.
Length of time: Generally recommended to use this protocol for only 3 days to start, then working up to 5,7 or 15 days; gauge progress based on symptoms. For some, it will be extremely easy. For others, extremely hard, both mentally & physically. Some points:

  • Headaches are common; most commonly related to caffeine withdrawal, but can be a sign of toxin mobilization. Hydration is key.
  • Hunger is (obviously) be present…this is a good, and healthy sign.After the cleanse, IT IS ESSENTIAL to slowly break back to whole food. Recommended: 1st day, organic, (preferably home-made) vegetable, chicken, or beef broth. 2nd day, fruits + veggies. 3rd day, small amounts of animal based protein. Digestive enzymes and HCL have been down-regulated, so you need to give your body time to up-regulate these again.

Mike Kesthely/Dynamic Nutrition
















The worlds largest Buddha called “Big Buddha” on Nakkerd Hill between Chalong and Kata.
I was able to walk to the top of the mountain and actually create a stone out of sand and water
to place on the base of the temple.


My first raw meal after 10 days of fasting. Organic banana, mango and apple. John an Ausi
and pilot from Sydney taking in my joyful smile before I chow down.


This young girl was selling roses in between Thai boxing matches held
in the center of the city.

Healthy Refreshment

By Najla Kayyem, Fitness Expert

CrossFit Scottsdale Owner, Coach and Mom


As the temperature rises, so does the temptation to grab a refreshing, yet unhealthy beverage. Iced sodas, sugary smoothies, adult beverages, sports drinks and numerous other options surround us. What’s the best bet to quench your thirst and what is better left in someone’s else’s refrigerator?


  1. Energy Drinks: Read labels carefully when it comes to energy drinks. In most cases it is best to avoid them all together as the sugar and caffeine wreak havoc on your caloric intake and cause a serious “crash” afterwards. Like most highly caffeinated beverages, they’re easy to get “hooked” on, but difficult to drop.


  1. Sports Drinks: Surprisingly most “sports” drinks are horrible for athletes. Many have high sugar content and low nutritional value. Many parents mistakenly think they are offering their children a healthy beverage to ward off dehydration, when in fact many sports drinks provide empty calories and little hydration.


  1. Coconut Water: Not all coconut water is created equal. An extremely popular beverage right now, I recommend “Real Coconut Water.” You can find it at Whole Foods or Crossfit Scottsdale. It tastes great, provides great hydration and a nutritional boost. Freeze it for a sweet, yet healthy slushy after a workout or on a hot afternoon.


  1. Water: Think you are safe with water? Not anymore. Too many marketing executives have been messing with Mother Nature’s perfect recipe. There is a wide variety of flavored, sweetened and even antioxidant waters that sound harmless but contain surprising amounts of sugar. Diligently read labels before letting yourself or your children drink potentially harmful “waters” all summer long.


The most important thing you can do for yourself and your family is to make informed purchases. Read labels, reviews and recipes to check for calories and sugar content. Many fruit drinks marketed to kids are worse than soda, and healthy sounding beverage names are often just a marketing department’s stretch of the imagination.


Have questions about specific beverages or want tips to keep yourself and your family hydrated this summer? Check with Najla and other nutritional experts at CrossFit Scottsdale –



OLY Points of Refinement


Programming for Thursday, May 2, 2013

Check out a couple points of refinement on your squat clean before today’s workout.  It doesn’t hurt to practice these performance tips at home or at work either — maybe with a broomstick or similar commonplace item when you need to take a break from your daily tasks.  Warming up the motorneurons to get them used to these movements will go a long way! Who knows, maybe all the way to a Personal Record!

Clean Barbell Progression
Three Position Power Clean
Squat Clean – build to a heavy single in 15 minutes
EMOM for 16 min
A1.  Odd minute: 90% Squat Clean x2
A2.  Even minute: Dips (Parellette, Band, Strict)

The Name of The Game Is Balance

Programming for Wednesday, May 1, 2013

Workouts that are long and sustained require a whole different breed of mental toughness — one that is determined, enduring, and calculated.  It takes an acute sense of self-awareness to determine the perfect formula of pushing yourself and reserving your energy for the long road a head. Push yourself too hard off the bat, and you might run out of gas.  Control your energy exertion too much, and you only disservice yourself.  Your challenge in today’s workout is to find the perfect balance.  Go inside, find a rhythm, and don’t look back.

The Name of The Game Is Balance

The Name of The Game Is Balance

400m run
Dynamic Stretching
KB swing
Jump Rope practice
500m Row
Wall ball
KB Swing
Jump Rope
500m Row

Mind > Matter


Programming for Tuesday, April 30, 2013




Training at CrossFit Scottsdale isn’t about coming in first in a workout for time, or getting the highest number of reps during an AMRAP.  Though these accomplishments feel great and are worthy to strive for, training at CrossFit Scottsdale is about showing your mind that your body is much more capable that it sometimes gives you credit for — and then training the mind to know this instinctively, day in and day out at the gym.  CrossFit Scottsdale training isn’t about training the body. It is about training the mind to yield to and support what the body can do.

1000 m Row
A1. Front Squat — build to a heavy single in 10 minutes
A2. 21 Situps — after each front squat attempt
B1. HSPU Progression (inverted, box, bench, wall, free standing)
B2. 45 second plank hold after each set/attempt
Burpee High Jumps
LIFE – 5 EMOM for 7 minutes
FITNESS – 7 EMOM for 7 minutes
SPORT – 10 EMOM for 7 minutes

Moms, Mimosas, AND Massages! We love our Moms!

It’s that time of year again where we celebrate our MOMS! (Well, shouldn’t we always be celebrating them!?) CrossFit Scottsdale loves our moms and in honor of Mother’s Day wants to show that by offering FREE classes at CrossFit Scottsdale on May 11th at 8am, 9am and 10am for all the moms in our lives! Whether its your mom, a friend, a sister, an aunt or anyone else, show them your gratitude by bringing them to a class then immediately after shower them with yummy healthy snacks, delicious mimosas and a relaxing massage from Kristin from AZ Mobile Massage.

All classes are open to ALL LEVELS of fitness.

Moms and Mimosas Flyer 2013

Hell Week at CrossFit Scottsdale – Challenge Yourself

Physical fitness? Check. Mental toughness? Come get some at CrossFit Scottsdale’s Hell Week starting May 6th (that’s next Monday!) through May 10th. Hell Week is a week long challenge where you will push yourself to the limits by training yourself in leadership, teamwork, mental toughness, endurance, character and discipline. Experience, not osmosis, is your greatest learning tool.

Hell Week 5 Hell Week 4

Your objective for Hell Week is to complete 10 physically and mentally challenging workouts at CrossFit Scottsdale. Your first one each day will be at the gym starting at 5am to 6am. From there, you will need to attend one more regularly scheduled class at CrossFit Scottsdale. It’s time to do something for YOURSELF. Set a goal and reach it. Hell Week will be led by coach Luke Kayyem who successfully completed the 50 hour SEALFIT Kokoro Camp. Check out his blog here.

It’s time to step up and challenge yourself!

Cost for this challenge is $55 for CrossFit Scottsdale students and $175 for non-Students. To register, please CLICK HERE. What are you going to do to change your life?

Hell Week May 2013 Flyer


It is without a doubt one of the greatest team building and student bonding classes we teach at CrossFit Scottsdale. Originally inspired by my wife, after completing the CrossFit Endurance certification in 2011. After returning home Coach Najla thought “What if we took the principals of Endurance and applied them over the course of a day”? The result is 10 minutes of work followed by 50 minutes of rest for 24 hours. The work portion was anything and everything from burpee long jumps to basketball and box jumps to skateboarding. None of the 24 hour WOD’s were repeated and nobody surrendered. We took video of each and every WOD from 6pm Friday to 6pm Saturday. A huge thank you to all of the athletes who completed this class starting with the ladies…. Coach Erin Wellendorf, Nicole Miller, Nicole James and Klubo Flingai. As for the men… Sean Nugent aka Mr. Bacon, Dustin Anderson, Bill aka BBALL Ditman, Josh Wagner and Coach Joe Atkielski. A big shout-out to the Coaches who helped out Najla, Tony, Mel and a huge thank you to everyone who stopped by to cheer us on and bring us Coffee and burritos Marc Lutz, Michelle Plunkett and Kalen Rickard also to the guys who joined us for a few hours Jeff Rifkin, Austin Groen, David Nguyen, Dan Lennon and Kari Levine. If you would like to watch any or all of the videos we took from the 24 HOUR WOD checkout this link from FACEBOOK.


24 HOUR WOD Completion.








Barbecue Bacon















Todays Programming:

A1. Back Squat x10,8,6,4,2
A2. Pullups

Life - Ring Rows (8-10 reps)
Fitness – 
Bands or Strict (6-8 reps)
Sport - Weighted (3-5 reps)
Rest 2 min each round 
then Back Squat at 2 rep weight EMOM for 10 min


B1. Prowler Push 50′
B2. Walk small lap x5

Life – sled only
Fitness – #45/25
Sport - #90/45
(For example Fitness level male would have #45 on each side for a total of #90)






Not Your Typical Grind…


Programming for Saturday, April 27, 2013

Fitness is  more than sweat, muscle, and speed.  It is more than weights, rowers, and rigs.  Fitness is also more than your coach, your partner, and even your body.  Fitness is rather a state of mind — focused towards excellence, and resilient throughout any challenge.

Can you handle an hour of a SealFit Grinder, hauling sleds, flipping tires, pushing prowlers, and… well…. death by 10 meters?

All the while the 24WODers will be on hour 14, 15, 16.  Come cheer them on and give them some much needed energy!



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