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Competing in FITness as a SPORT

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.

Ways to Stay Motivated & Keep Moving

Let’s face it-we all want to be active, but getting out the door is easier said than done. Here are some tips for keeping your body moving and in the process keeping you healthy, happy and on track.

1. Make sure your exercise plan has a purpose (i.e., to run a 5k, participate in “Friday Night Lights”, Compete in The Reebok CrossFit Open, or hike an 8,000-foot peak). Once you have a detailed training plan to follow you’ll be much more likely to follow through with a regular routine, and your fitness will improve much more rapidly.

2. Talk to people! Telling friends, family and coworkers about your goal to follow through on a plan of action will hold you accountable to it. Without going overboard, mention your goal in conversation at least once a day to stay focused and keep your training on track.

3. Keep a training log. Whether you follow through with your complete workout that day or not, record your activity for the day as well as how you felt while doing it in your customized Success Journal. Record how much sleep you had the night before, how did you fuel? What you ate prior, etc. This is a great way to track outside factors that may be affecting your performance, and it will also help you to feel like you’ve really accomplished something that day

4. Make an early investment. If your goal involves something that requires an entry fee or registration, sign up early! Signing that check and choosing your T-shirt size is like signing a written agreement to follow through. When training gets tough you can tell yourself, “The check has cleared—there’s no backing out now!”

5. Find training partners. Having others to train and exercise with will not only help hold you accountable to your plan, it will make following the plan much more fun. Group trips to the coffee house or your favorite breakfast restaurant post-workout are a great motivator to get you up early on those Saturday mornings.

6. View this as YOUR time. Avoid looking at workouts as another item to check off the list, and instead view them as time that’s reserved just for you. Also, look at your active time as something that makes the rest of your day run more efficiently and that keeps you clear-headed.

7. Make an appointment with a Coach. Simply being active is only one part of the equation. By making healthy changes with regard to nutrition as well as fitness you’ll be more likely to adopt “whole” lifestyle changes that will lead to ultimate success. Participate in The Whole Life Challenge, be held accountable.

8. Involve the family. Family time is scarce to begin with, and when you add exercise into the mix it can sometimes be a limiting factor. Make a “date” with your spouse to go for a brisk walk once or twice a week, do a run or go hiking or swimming. One idea is to arrange a weekly Thursday night date night that begins with some type of sport (or Lab After Dark) and ends with dinner out. And, if you have kids, involve them in other ways. Nice long walks with your kids gives you quality time (i.e., time outside shuttling them to their practices and friends’ houses) to relate to each other, and bike rides around your neighborhood are fun for the whole family.

9. Commit to learning. Stay informed and motivated, at least twice a year buy a book that will teach you more about the scientific aspects of being healthy and fit. Knowing the “whys” behind what you’re doing will help you to make lasting changes that will enhance your health.

10. Reward yourself! While fitness is a huge reward in itself, there’s nothing wrong with giving yourself an added incentive for finishing that 10k, conquering a new mountain,  Setting a PR on your Clean & Jerk or finally learning to surf. Whether it’s indulging in your favorite treat or allowing yourself to buy that new pair of shoes you’ve been eyeing, little rewards work!

Winter Challenge: Kettle Bell Swing Technique


We have one week down in the four week Winter Challenge at CrossFit Scottsdale! Have you been practicing? One major way to improve your WOD times is to work on the technique of each movement.  With more efficient technique you will be less fatigued as you go on to the other movements.

Maybe the most important thing about the kettle bell swing is the movement of your hips. Avoid squatting when at the bottom of the swing. The movement should be more hip dominant: hinge at the hips as the weight comes down and pop them open to make the weight come up. Keep your back flat and core tight through the whole movement. Take some time to watch the video below and work on your technique. Sometimes it is difficult to feel what you are doing wrong so schedule some time with a coach or grab a friend and have them video your movement. That way you can see what you are doing and make some corrections.

Three weeks to go…Keep up the hard work and training!


Winter Fitness Challenge! The Heats are out!


First Last Level  Prelim Heat
Fran Beck Beg 1
Chris Bonin Beg 1
Eileen Delaney Int 1
Matt Bucko Int 1
Jeff Schwartz Int 1
Mike McLinn Rx 1
Tonya Fitzpatrick Beg 2
Abhijeet Namoshi Beg 2
Najala Kayyem Int 2
Bill Dittman Int 2
Anthony Spencer Int 2
Frank Moskowitz Rx 2
Cheryl Fox-Strausberg Beg 3
Jeremy Santa Cruz Beg 3
Jill Konderick Int 3
Michael Fischer Int 3
Bob Vosoghi Int 3
Jeff Rifkin Rx 3
Gina Speirs Beg 4
Blake Tablak Beg 4
Shandee Larsen Int 4
Bruce Lundquist Int 4
Sariah Beg 4
Hallie Flood Rx 4
Josh Vella Rx 4
Emily Beg 5
Sarah Tablak Beg 5
Stephanie Segel Int 5
Dustin Anderson Rx 5
Erin Wellendorf Rx 5
Amber Weberpal Int 6
Jared Rodham Int 6
Luke Kayyem Rx 6
Joe Atkielski Rx 6
Klubo Flingai Rx 6
Chris Cannon Rx 6
Graham Montgomery Int Makeup
Jenn Lyles Beg Makeup
Tiffany Temple Int Makeup
Kory Leadon Int Makeup
Stu Selden Int Makeup

Friday Night Lights III a 2013 CrossFit Games Open Season Qualifier Begans March 8th


Welcome to the 2013 Reebok CrossFit Games season at CrossFit Scottsdale Powered by: KAYYEM FITNESS. We will be hosting the 3rd annual Friday Night Lights A CrossFit Games open Qualifier on March 8th to kick off the season and finishing April 5th. Affiliates from all over the South West will come to compete in the heart of Scottsdale where all the competition began 5 years ago. We will have a RX, Masters, Scaled and Kids division. The hype is real and the intensity is high for the next few months. After the open we will have team tryouts to see which 4 men and 4 women head to Regionals to compete for a shot to be the fittest in the world. The 2013 CrossFit Games are held under the lights in Carson, CA inside the Home Depot Center in July. “Let’s get ready to ruuuuuuuuuuuuuumble”!!!

Five weeks for the Open: March 6 – April 7 Registration for the Open begins January 15th for Friday Night Lights Via SICFIT. Individual athletes will compete both on a worldwide scale and also to qualify regionally for the semi-final round – The Regionals. Athletes may complete each workout at their local CrossFit affiliate or upload a video to be judged online.

Open Prizes

The top performance worldwide for men and women in each workout will win $2,013. To be eligible for the prize money, you must provide video of your workout. Affiliate validation is sufficient for qualifying for Regionals, but only workouts that have video verification will be eligible for the prize money.

Teams in the Open

The team competition in the Open will be organized the same way as last year. Teams are made up of athletes from the same gym competing as individuals. All-star teams with athletes from different gyms are not permitted. There will be new clarifications on what constitutes an eligible team member in the rulebook updates coming out mid-December. In essence, team members must represent their gym, meaning they train the majority of their workouts (by any metric) at the team gym.

New Masters Division

There is now a category for men and women ages 40-44. This is on top of the four age categories from last year: 45-49, 50-54, 55-59 and 60-plus. At the end of the Open, the top 20 men and top 20 women worldwide from each of the five age groups will be invited to compete in the Masters at the 2013 Reebok CrossFit Games.

Online Judges Course

CrossFit will offer an online Judges Course, which will launch in mid-December. The course will address the role of the judge and common standards, along with several video scenarios that will assess the visual perspicacity of the potential judge. This first release will be particularly oriented toward the Open.

CF Games logo

CrossFit Games Open WOD 4:

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing Burpees
30 Overhead Squats (120lbs M/ 90lbs W)
10 Muscle-ups  

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