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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.

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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Barbells for Boobs Recap

This passed Saturday CrossFit Scottsdale participated at East Valley’s Barbells for Boobs. Fourteen of CrossFit Scottsdales athletes competed and even more showed up to support. Coach Hallie Flood took home 3rd for the ladies and Ron McClendon “Goldie” took home fourth for the men. Old PR’s were smashed and new one’s set. All and all it was a great Saturday for a wonderful cause.

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