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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.

Friday Night Lights… The Competition Season Opener


Calling all CrossFitters….Competition season is upon us and CrossFit Scottsdale is proud to announce that we will be hosting the CrossFit Games Qualifier season opener “Friday Night Lights” this one night local competition is the first step in qualifying for the 2012 CrossFit Games in Los Angeles.

Opening Ceremonies will be held on February 24th at 5pm. This competition is open to the public and all CrossFitter’s from around the state are encouraged and welcomed to participate. Registration opens on February 1st at The cost to participate in the competition is $25. We are capping athlete registration at 150 people. The goal of “Friday Night Lights” is to foster an inclusive competitive fitness atmosphere amongst our students, local affiliates and garage gym’ers where everyone is welcomed and encouraged to compete.  We want you to come and bang with the best of them, bring your friends and family to support you and have fun.

There will be 3 divisions for the “Friday Night Lights” 2012 CrossFit Games Season Opener, Prescribed (RX Gamers hoping to have high enough scores to advance to Regionals as an individual or for their affiliate cup team), Masters (age 45+) and a Scaled division to allow for maximum participation, energy and new competitors to the sport. Experienced coaches and volunteers will judge the competition to count reps, adhere to movement standards, validate and submit scores to CrossFit Headquarters. Those interested in competing in the 5 week world wide open will need to also register on to compete.

CrossFit Founder and CEO Greg Glassman has raised two goals for the CrossFit Games process. He wants to find the fittest man and woman in the world, while making the process as inclusive as possible. In his words, the goal is to “dig to the bottom of the well, and come up with the best. Participating in “Friday Night Lights” is the first step in this intense and extensive process.

If competing isn’t your thing, there are several ways for you to still be involved in this process. We are currently looking for judges and volunteers to help with the event series. If you are interested in participating as a judge or volunteer please send an email to Sponsorship opportunities are also available for those companies interested in marketing their services or products to CrossFit competitors, affiliate members and fans.

Stay up to date on the latest news and developments for “Friday Night Lights”, become a fan of the facebook page

So what happens after Friday Night Lights?

This year, there are 17 Regionals throughout the world. The top 60 men and 60 women from each region during the World-wide open will advance to their respective Regional competition. Similarly, the top 30 affiliate teams in each Region will advance to Regionals. For each age bracket of the Masters, the top 20 men and top 20 women worldwide will advance to the Games with no Regional competition.

Attention Team CrossFit Scottsdale:

As a school, we’ve had great experiences in the past competing in local competitions and preparing for the CrossFit Games, in 2010 we had 15 athletes compete in the sectionals event in Sothern California, 3 of our top athletes moved on to become Regional Qualifiers and we sent a 6 person affiliate cup team to compete at the Regional level. In 2011, over 30 of our students competed in the world wide open, 4 of them were Regional qualifiers and we had the privilege of sending a 6 man affiliate team to compete at the regional level. We’ve seen that competitions are a lot of fun and bring out the best in us in terms of athleticism, school spirit, teamwork and camaraderie. Everyone who has competed in the past has enjoyed it, and gets inspired to step up their training regardless of their experience CrossFitting and their individual fitness level. If you are interested in competing please let a Coach know so that we can set you up for success.

If you want to compete on the CrossFit Scottsdale affiliate team, you must compete at “Friday Night Lights”.  HQ will select our team based on our gym’s highest finishers. Our ‘Official’ team will include our 3 highest ranking men and 3 highest ranking women scores from the open.  There is no limit to how many athletes we can register for eligibility on our team.   Everyone competes first as an individual. The team score is compiled from the best performances among the team members. You are competing first as an individual and second as a team member. Your scores count for both.

Here’s a taste…Who’s in?

For updates, videos from last year and ‘real time’ coverage of this year’s event visit the Friday Night Lights event page on

The Top 10 Things I Learned At The CFS Women’s Fitness Challenge

The ladies all showed up and never quit!! Congratulations to all the women who competed you all should be proud of your accomplishments.Collectively you put 15,635 pounds up in the air!

Here are the winners in each category:

Michele Nelson – Beginner

Pam Foley – Intermediate

Ginna Ronis – Advanced


The Top 10 Things I Learned At The CFS Women’s Fitness Challenge

By: Michele Nelson

1. Showing up really is 90% of success.

2. Eating paleo made me feel like a monster when it came lifting weights.

3. Inhaling chalk dust at the bottom of each burpee gives me a sneezing fit.

4. No woman is an island. With great coaches and ladies cheering you on, you can go further than you ever thought possible.

5. You may want to puke, but you probably won’t.

6. It’s interesting how much pain is generated when a plate is dropped onto a pinkie toe.

7. If you’re not competitive with yourself, then Crossfit is not for you.

8. When you’re in your third round of Megan, everyone’s cheering sounds eerily like elves chanting underwater.

9. All of the gym teachers who told me I was too slow, too awkward, and too weak to be an athlete were full of shit.

10. Competition is fun. But camaraderie and strength are priceless.

Today’s the Day: Women Only Challenge!

Get those warm-ups in ladies! We’ll start with WOD 1, “Megan,” right after going through all the movement standards at 6:30.

Here are the heat assignments for both WOD’s:

Name Category Heat
Michele Nelson Beginner 1
Hanna Hayworth Intermediate 1
Kelley Foley Intermediate 1
Hallie Flood Advanced 1
Dawn Corbin Beginner 2
Kara Marshall Intermediate 2
Danielle Wesse Intermediate 2
Ginna Ronis Advanced 2
Eileen Delaney Beginner 3
Pam Foley Intermediate 3
Amanda Gornet Advanced 3
Erin Wellendorf Advanced 3


WOD 1 “Megan”
kettle Bell Swings
(35# Adv. – 25# Inter. – 15# Beg.)
Double Unders (3 to 1 singles for Inter. & Beg.)

WOD 2 “Weight Overhead”
5 minutes of max weight from the ground to overhead.
(It doesn’t matter how you get it there or how much weight is on the bar. Your score is total pounds over your head in 5 minutes.)

We’ve got membership upgrades for the winner in each category so get ready and we’ll see you all at 6:30!!

2012 Winter Open

CrossFit works is proud to be presenting
the third annual 2012 Winter Open on February 11, 2012. The event will be held
in Tucson, Arizona. This year’s Competition Workouts will be programmed by one
of CrossFit’s first Affiliate owners, Freddy Camacho, founder of CrossFit One
World, and his top-notch athlete Chyna Cho.  Both Freddy and Chyna have a
long history as powerful CrossFit competitors.

CrossFit legends Freddy and Chyna as the programmers for this year’s
Winter Open because we have always been impressed by the high quality and great
energy of what goes on at CrossFit One World.  Freddy’s contributions to
the blog at SicFit are always thought-provoking.  We also wanted to have a
female athlete as well as a master’s athlete involved in this year’s Winter
Open programming and with Freddy and Chyna we get both!

Last year’s Winter Open had nearly 100
competitors from Arizona, Texas and California and more than 200 spectators! The
2012 Winter Open is shaping up to be a considerably bigger multi-state


Coach Luke placed 4th at this amazing event last year and we
plan on placing even more athletes this year, plus they have opens up a masters
WEEKEND. Here is the link to get set up

Registration will open on December 15th at

$1500 cash prizes to top Male and Female

Arizona Affiliate Competition

Congratulations to all of the athletes who competed in this weekend’s Arizona Affiliate Competition at CrossFit Flagstaff. The weather was awe full pounding us with snow all the way up and down the mountain. Our very own Nick Zambruno and Jeff Brennan both competed and finished in the Top 10. Nick was one workout away from winning the entire event in only his 2nd competition to date and having only been Cross Fitting for less than 7 months. The 8 total workouts were challenging, technical and exciting to watch. The men’s final heat came down to a few muscle ups and our good friend Peter Egyed of CrossFit Fury pulled off the dramatic finish with 39 total muscle ups beating out Derek Kneadler and Michael Moseley to win this local competition two years in a row. The top 3 women were Samantha Silverman in 3rd, Katie Brown in 2nd and in 1st Place Amanda DeRosa. Check out for all your CrossFit media news.

Today we will be using a few of Saturday’s movements….


warm (immediately after sign in)
1 min max effort double under
30 seconds rest
1 min max effort chest to bar pull ups

long jump for distance 3 attempts

On the 1st minute, 1 Hang Power Snatch, 1 Box Jump
On the 2nd min, 2 HPS, 2 BJ
On the 3rd min, 3 HSP, 3 BJ
And so on, until the reps for the given minute can’t be completed.
Rx’d 105# M/75# W, 30″ If you don’t make 10 rounds strip the load and keep working for 10 minutes

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