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Southwest Regionals- WOD 4- #205 Snatch

SICFIT: Friday Night Lights Presented by CrossFit Scottsdale

CrossFit Scottsdale Plans For the Open

CrossFit Games Open – Friday Night Lights: Week 3

Friday Night Lights: 2011 CrossFit Games Qualifiers

Luke Kayyem of CrossFit Scottsdale "Courage Games" 4th place

The CrossFit Games are the ultimate test of fitness. It’s a grueling multi-day competition in which the world’s fittest athletes compete in a variety of workouts. What are the workouts? Each year they change, and the details of them are not announced until a couple days before the event. This means that all year long, the athletes are training for a competition whose format is almost completely a mystery.

Team Zambruno

When I first decided to move to Scottsdale I was nervous. I was about to leave my home and my comfort zone to a place that was completely foreign to me. Granted Scottsdale is arguably one of the most beautiful, clean and safe places to live in, it was still a big change. Change can be stressful and hard to manage.  CrossFit Scottsdale would become my home away from home and a place that would become very near and dear to my heart.  It not only helped me get through this stressful period in my life, but also allowed me to establish friendships with some amazing people.

I remember the day that I decided to move to Scottsdale I began my search for a CrossFit gym in the area. No doubt because of Najla’s brilliance in marketing, CrossFit Scottsdale was at the top of the list. After watching several of the videos, I felt that CrossFit Scottsdale was the place for me and I didn’t even look at any other CrossFit gyms. Soon after, I called and scheduled my baseline with some guy named Luke Kayyem.

My baseline with Luke was an eye-opener.  We actually competed against each other during my baseline. I had been training CrossFit for a while and thought, “There is no way this guy is going to beat me.”  As I recall, Luke gave me a good old fashion “ass-kicking.” All I remember is him doing these crazy pull-ups called” butterfly pull-ups” as I sat there trying to catch my breath. I signed up right away.

I soon learned about the CrossFit Games, and how everyone at the gym was competing in the Open to earn a spot at the Southwest Regional competition.  I became amazed with this new sport and promised myself that I would train as hard as I could in order to compete the following year in the Open and possibly Regionals.

This past year has been filled with twists and turns, but one thing has remained constant, the amazing friends and support that CrossFit Scottsdale has given me. I could go on to name all of you at CrossFit Scottsdale who have made an impact on my life but the list would be too long and I would not want to forget anyone. To give credit and thanks to the coaches and programming at CrossFit Scottsdale, I would like to share with you some of my improvements:

Before CFS                                    One Year of CFS

4:30 Fran                                           2:30 Fran

285 Back Squat                                375 Back Squat

155 Strict Press                                190 Strict press

Front Squat 225                               Front Squat 320

Grace 3:30                                        Grace 1:38

It’s amazing how fast time passes. It is now a year later and the CrossFit Games season is among us.  I’m happy and proud that I am going to be representing CrossFit Scottsdale this weekend at the Southwest Regional competition in Denver, Colorado.  I couldn’t have done it without everyone at CrossFit Scottsdale. All of you mean the world to me and I will always cherish my time with you.  Thanks again for all that you have given me.

~Nick Zambruno

Thank You Thank You Thank You!

As our CrossFit Scottsdale competitors get ready to head out in the next 24 hours to Colorado for the CrossFit Southwest Regionals, we want to say THANK YOU again to our team sponsors! We have an amazing team heading up north and an even more amazing group of supporters! Thank you for your commitment, your energy, your sponsorship and your support during our competition season!

Spring Fitness Challenge

The Fran Finals are here! Bring everything you got and lets see some PR’s!
Remember to get to CrossFit Scottsdale by 8:45 to check in.

Spring 2012 Fran Challenge
First Name Last Name Prelim Time Final Time Change Heat Division Gender
John McKeever 10:17   10:17 1 RX Male
Amber Weberpal 7:48   7:48 1 Beginner Female
Matt Bucko 4:40   4:40 1 Beginner Male
Jay Middagh 10:58   10:58 1 Beginner Male
Rich Rotan 7:11   7:11 1 Intermediate Male
Angelica Nguyen 6:36   6:36 1 Intermediate Female
nathan atchison 11:45   11:45 1 RX Male
John Holt 5:58   5:58 1 RX Male
Jennifer Adams 8:32   8:32 1 Beginner Female
Amanda Ausink     0:00 2 Intermediate Female
Stefanie Davis 9:07   9:07 2 Intermediate Female
Judy Leinweber 10:10   10:10 2 Intermediate Female
Heather Rotan 5:15   5:15 2 Intermediate Female
Stephanie Schuld 10:01   10:01 2 Intermediate Female
Klubo   6:07   6:07 2 RX Female
Thomas Hoogenboom 8:35   8:35 2 Intermediate Male
Bob Vossoughi 5:44   5:44 2 Intermediate Male
Jeff Zuhl 12:52   12:52 2 Intermediate Male
Aleta McDonald 6:14   6:14 3 Intermediate Female
Tabitha Chester 9:03   9:03 3 Intermediate Female
Hakim Benmoussa 4:34   4:34 3 Intermediate Male
Natalie Gillis 7:21   7:21 3 RX Female
Deric Andre 11:59   11:59 3 RX Male
Jeff Rifkin 4:59   4:59 3 RX Male
Amanda Gornet 5:55   5:55 4 RX Female
Steve Cederstrom 4:34   4:34 4 RX Male
Brad Kuiper 3:02   3:02 4 RX Male
Austin Groen 5:14   5:14 4 RX Male
Mike McLinn 6:21   6:21 4 RX Male
Brandon Nee 3:44   3:44 4 RX Male
Nate Ouzts 9:13   9:13 4 RX Male
Josh Vella 6:20   6:20 4 RX Male
Erin Wellendorf 9:20   9:20 5 RX Female
Mel Einbinder 3:48   3:48 5 RX Female
Ron McClendon     0:00 5 RX Male
Josh Wagner 5:06   5:06 5 RX Male
Luke Kayyem 3:15   3:15 5 RX Male

The Road to the CrossFit Southwest Regionals

Congratulations to the 2012 CrossFit Scottsdale Affiliate Team Cup and to all of the athletes that competed this weekend in a grueling series of workouts to test your spreed, stamina, strength, and skill. The following athletes will be training alongside Nick Zambruno, who qualified at the individual level to represent CrossFit Scottsdale at the CrossFit Games Southwest Regional Competition near Denver, Colorado May 4, 5 & 6.

Melissa Einbinder (Team Captain)
Luke Kayyem (Team Captain)
Brad Kuiper
Jennifer Donovan
Chris Tommarello
Klubo Flingai
Brandon Nee
Tatum Jestila

If you are interested in traveling with the team to support the group, please let us know.

Thank you to our Regional team sponsors for their support of our athletes, their generous contribution will cover lodging expenses of our athletes while in Colorado.

DragonFly Weapon Systems
TruStrength Fabrication
West Dermatology

Several athletes showed up for the CrossFit Affiliate Team Cup tryouts at CrossFit Scottsdale this weekend to see who could make the cut. For a short video overview of the team giving it their all check this out.

For some it was the first time they did FRAN or multiple WOD’s in a day… (day after day) and for others it was the push they needed to re-spark the fuel that will drive them for the next 30 days as they refine their training, learn to work and communicate as a team and go for the Gold at Regionals. The goal was to find the best committed athletes to represent our team at the regional level. We will be competing against the top 30 CrossFit Affiliate teams in the Southwest Region (over 5 states) for a shot to compete at the Reebok CrossFit Games in July.

Workouts and the scores for the Regional Team  tryouts can be found HERE.

Thank you to all of the athletes, teammates, students, volunteers and judges who can out to support the competitors over the last few days and assisted with the competition.





CrossFit Scottsdale’s 2012 Regional Affiliate Team Tryouts: WOD’s announced

Congratulations Team CrossFit Scottsdale. For the third year in a row we have qualified to compete at the regional level (5 states). The top 30 affiliate teams that competed in the CrossFit Games Open were selected from each region to participate. This year we will be holding team tryouts to find the best competitors for our team.

Anyone who competed in the Reebok CrossFit Games Open season is encouraged to compete, participate, try out and join us in Colorado. It’s great to have a support system and have familiar faces in the crowd cheering on the team. If you plan on attending and are not planning on competing on the regional team please keep us in the loop so that we can coordinate and add you to the regional updates.

Team tryouts will take place this week on Friday 4/6 and Saturday 4/7. There will be several workouts per day to simulate a real competition with strategy planning, timing, rest, sleep, nutrition and recovery. We are competing for the top affiliate in the state and a chance to go to The CrossFit Games in July in California.

What are the WOD’s???

WOD 1:
 “The Track” (Friday 4/6 at 4:30pm Location TBD)

1. 800 M Run for Time
2. handstand walk for distance on grass
3. Plank  Hold for time on forearms
4. L Sit Hold for time on parallettes
5. “Suicide to Overhead”- For time: 100 M Run (Lalanne Burpees (ground to over head      with a plate), 2,4,6,8,10,12……. (45# plate men/ 35# plate women). Weight must be locked out overhead. 8 minute AMRAP

WOD 2: “Gut Check” (Friday 4/6 at 7:30pm at CrossFit Scottsdale)

1. 30 squat cleans for time (185#  men/ 115#  women) 10 minute cut off, rest 1 minute, 2 minutes to get 1 rep max snatch
2. 10 minute AMRAP of: 10 Kettle Bell Swings (75# men/55# women, 10 OH Squats (135# men/85# women), 10 Toes to Bar

WOD 3: “Fran”  +1 (Saturday 4/7 at 9am at CrossFit Scottsdale)

1. “Fran” for time (rest 1 minute)
2. Finisher:  Max unbroken HSPU

WOD 4: “The Finish Line Chipper” (Saturday 4/7 at 11am at CrossFit Scottsdale)

1000m Row, Sled push (down and back) (4/45 # plates men, 4/25# plates women), 50 Games Push Ups, 40 OH walking lunges with a 45lb/35lb plate, 30 Chest to Bar Pull Ups, 20 Pistols, 10 ring dips, 5 muscle ups. 25 minute cut off.

*Scales on the weight can be reduced in 10# increments as needed. Those that scale will will rank behind those that don’t but can still place.

*1/3 of your overall team tryout score will come from your ranking in the Open.

Please email if you are interested in helping at the team tryouts. We need a few extra hands and some judges.

Affiliate Team Training will occur: M, W, F 4:30pm in the Games Class and  T, W 7pm (entire official team required).

The Southwest CrossFit Games Regionals will take place at the Douglas County Fairgrounds in Castle Rock Colorado (outside of Denver) on May 4,5, 6 (Friday-Sunday).

We are still trying to secure 6 ($500) sponsorships to take care of the majority of the lodging expenses for the team for the weekend, we will be creating a “warm up shirt” with company logos on them to wear throughout the weekend. If you have a business or know of someone who is interested in helping fund some of the expenses of the team, please share this opportunity with them and let me or Luke know so that we can get them plugged in.


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