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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.

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  

On the 4th day of Christmas CrossFit Scottsdale gave to me…

500 row +300 run (big lap)
4th day of Christmas
10 burpees + 25 situps +50 oh squats + 25 push ups

Spend the next 15 minutes working on all 4 movements
Back squats start with the bar on the ground

Back squat + kb swing
Comp weight #185/#55


Wall ball + Toes to bar (if you cannot do a strict pull up scale to knees to bows on your back)



















Our two newest female RX Firebreathers Elizabeth and Michelle. Both competed for the
1st time on Team CrossFit Scottsdale this weekend at 7,000 ft elevation at the 3rd annual
Arizona Affiliate’s in Flagstaff. Congratulations to all 9 athletes who made the drive through
4 feet of snow and sub 10 degree temperatures. “Get comfortable with uncomfortable”

“Proud to be”

I am proud to be so many things on this amazing 18th day of November in 2012. For our 4th year in a row we participated in the CrossFit Fury Fundraiser. An annual charity event and “Old School” fitness throw down in the parking lots and streets of Goodyear. I am proud to be affiliated with the owner and head Coach Peter Egyed and his entire crew. You sir have “raised your game” again and I look forward to many more showdowns in your gym.
I’m proud to have watched 1st time competitors Angelica and Joe go at it with some extremely challenging movements and skills they have never attempted like sledge hammer into plates and rope climbs. Since joining our competition team 6 months ago they have reached a new level of fitness and we are saddened to say goodbye to Angelica who is moving to the “OC” to further her career. “Thank you for your hard work and dedication”.
I am proud to see Riff and Nate push each other forward and progress each week. Klubo for unlocking more and more potential and Nicole Miller for showing up right when we needed you. Welcome to Team CrossFit Scottsdale! I am so proud to have been Jenn Deez partner and witnessed her P.R (personal record) after P.R when the pressures high and the weights ( #115 thruster 2x) are even higher. I am proud to be part of Team over “34” and would go to battle with you “anytime, anyplace”.
I am proud to bleed “black and yellow” Team CrossFit Scottsdale pride was everywhere and the SICFIT swag was seen through the crowds of CrossFit Affiliates from all over the state. I am so so proud of Team Mel/Meghan for winning the women’s division and for Mel winning 2 competitions in a row. For a full time Engineer and part, sometimes no time CrossFitter you are Golden!!!

I am the most proud to be father of a 6.1 year old FREAK and PHENOM Kanon Kayyem who called his dads bluff of attempting to do 100 burpees in 10 minutes for $100. I know, I know bribery should not be rewarded but this was the afternoon entertainment and he really wanted to prove to me and the team he could do it. He actually completes 121 reps and received a $1 over per burpee. “If you watch the entire video he gets called for about 10 “NO REPS” for not touching his chest to the deck and still fights hard to the finish. I am proud to be a FIT family and know that my kids are growing up, attending these amazing fitness competitions surrounded by amazing people.
I am proud to be your fearless leader and wish that all of our students at CrossFit Scottsdale
Powered by: KAYYEM FITNESS train towards the goals you set set new ones and punch them in the face!

Here is a link to all the photos from the days events.
CrossFit Fury Furious 5 on

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