Athlete of the Month Dale Bracco

This month the team has nominated a fairly new athlete to the list of athlete(s) of the Month. I would like to congratulate Dale Bracco for understanding how important health and fitness are and for
“Showing up and Not Quitting”


I am working hard for a number of reasons. I will be 45 next year and I’m starting to see friends pass away, get sick or just start falling apart. I want to try and hold those types of things off as long as possible. Another reason would a quote from one of my sports hero’s. Steve Prefontaine once said “to give anything less than your best is to sacrifice the gift”. If you and the other coaches are willing to work with me, I’ll give you the best I got. I grew up in Chicago and moved to Arizona in 1996. I currently work for MSC Industrial Supply. I supply all types of businesses with their industrial needs I’ve been in industrial distribution for 23 years. Since I started CrossFit Scottsdale, my new favorite food is bacon wrapped sweet potatoes.

December 5th 2012

Three sets of:
Bulgarian Split Squats use kettle bells x 6-8 reps @ 30X0
Rest 45 seconds
Turkish Get-Ups x 3-4 reps each side
(move slowly, be deliberate in each stage of the movement)
Rest 45 seconds

For time:
10 Wall Ball Shots
10 Pull-Ups
9 Wall Ball Shots
9 Pull-Ups

1 Wall Ball Shot
1 Pull-Up
(advanced athletes should perform chest-to-bar pull-ups)

Aloha Coach Jenn-D

Aloha and Maui No-Ka-Oi,

It is with great pleasure and a little jealousy that I write this farewell blog to my good friend, coach and real life version of the Jersey shore Jennifer “Jenn-D” Donovan. Having spent the past 2 years alongside her in the gym, at Starbucks, at the gym and at Starbucks. Like most of our coaching team we got to know each other traveling for hours by car and plane to local and regional CrossFit competitions, none more memorable than this years CrossFit Regionals in Denver, Colorado. Where she became the most inspirational athlete I have ever competed with. Going into the 3rd day with a pull lower back she carried Mel 100 feet with a #70 dumbbell and performed 2 clutch muscle ups with zero seconds on the clock. Reminding everyone around her that she is pound for pound the baddest BABS on earth. Read “We are what we believe and for that we are champions” to get a full write up on the entire Regional…

So fast forward a few months and everyone’s dream of moving to a tropical paradise like hmmmmmm lets say Maui became her realty. Yup, just like that and who can blame her? Having grown up in Hawaii and living in Maui for many years I can completely relate to her and congratulate her on following her dream. Jenn you will be missed but I know this is not goodbye just some Aloha for now…. We love you and always remember to watch the sunset. L.K
“Hawaii Five-0″ compare to 12-15-2011
Pull- ups *Strict
Push- ups *Games
Back Squats *Bodyweight
Deadlift *Bodyweight

This WOD is not for time we will be looking for Quality movements, full range of motion and proper depth on every rep.

December 3rd 2012

1 min at each station for 3x rounds
Row, Airdyne, Jump rope

Thrusters 20 min to establish a heavy double
Dips 3x 8-10 rest (90)

7 minute AMRAP as many reps as possible
5 burpees
7 push press
9 back squats

Top 10 Things Every CrossFitter Needs: A Guide to Holiday Shopping for Your Favorite CrossFitter at CrossFit Scottsdale

…and in no particular order

10. Olympic Lifting Socks
Whether it’s rope climbing or dead lifting, those shins need protection! A pair of CrossFit Scottsdale lifting socks will ensure your CrossFitter keeps those legs sexy and scar free. Shop Online!

9. Protein
To keep your CrossFitter strong, they need to get protein within 30 minutes of their workout. With a bag of Stronger Faster Healthier’s Pure or Recovery protein in their bag, they will be sure to stay on top of their nutrition. Shop Online!

8. Blender Bottle
So now that your CrossFitter has the protein they need to nourish their body, they need something to drink it out of! The Blender Bottle is the ULTIMATE tool. A convenient and thorough way to mix their protein or pre/post workout drinks. Shop Online!

7. Fish Oil
Keep your CrossFitter feeling good and give them a stronger heart by making sure they have a bottle or 2 of liquid fish oil around! Shop Online!

6. A comfy hoodie
It’s getting chilly outside, and after your favorite CrossFitter gets done working out and is all sweaty, that cold air will give them the chills! Make sure they stay warm with one of our new winter hoodies! Shop online!

5. Wrist Wraps
Protect your CrossFitters wrists with some Gym Rat Wrist Wraps. Whether it’s handstands, cleans or front squats, they will be sure to keep their wrists safe and strong. Shop Online!

4. A Gift Card for Fitness
Give the gift of fitness by paying for a month for your favorite CrossFitter at CrossFit Scottsdale, or introduce a friend or family member to CrossFit! Shop Online!

3. Reebok Olympic Lifting Shoes
Gymnastics, metabolic conditioning and OLYMPIC weight lifting. Those are the three main components that make up CrossFit. Each element is so important that they each have their own set of tools to make the athlete more proficient. A pair of Olympic lifting shoes from Reebok is the perfect gift to ensure that your CrossFitter hits their next PR! Shop Online!

2. CrossFit Scottsdale SWAG
Ask any CrossFitter how sacred their shirts and tanks are from their home gym, and they will tell you they will immediately tell you how many they own, and how it’s all they wear! It is the same at CrossFit Scottsdale, and probably moreso considering our shirts have gone global in popularity! Make sure your CrossFitter is up-to-date with the latest in CrossFit Scottsdale t-shirts and tanks. Shop Online!

1. Reebok Nanos
The Reebok Nano has been, hands down, the most popular CrossFit shoe of its kind. So popular that Reebok can barely keep them in stock! Have no fear, CrossFit Scottsdale has them on hand in various colors and sizes for both men and women. This lightweight and durable shoe will probably be the most important piece of CrossFit equipment they own. Shop Online!

December 1st 2012


20 minutes to establish a challenging clean and jerk
5 min rest

3 min to complete as many clean and jerks at 85% of the above weight
3 min rest
2 min to complete as many power cleans at 85%
2 min rest
1 min to complete as many deadlifts at 85%

5 min total time of plank/push up hold time stops when you stop



WOW! How time fly's when your having fun!!! Check out this video of
Kanon Kayyem 3 years ago... Have a wonderful weekend and spend some healthy
time with your family.

Friday MOvember 30th 2012 “Knowledge is Power, Moustache is KING”

Movember is responsible for the sprouting of moustaches on thousands of men’s faces, in the US and around the world. With their Mo’s, these men raise vital awareness and funds for men’s health issues, specifically prostate and testicular cancer initiatives.
A1 200x run
A2 10x goblet squats #55/35
10 minutes total at 80-85%

Skill 3 position power snatch
Barbell/PVC only 10 min

B1 10 minutes to build up to a heavy Power snatch
C1 50x oh squats at 50% of your heavy power snatch
Run 400 meters every dump, drop or miss.

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