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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.

“Fight Gone Bad VI”…A Competition for a Cause

CrossFit Scottsdale will be participating in the national event “Fight Gone Bad”. In the first four editions of the Fight Gone Bad fundraising event, CrossFit Affiliates have raised more than $2 million. In 2009, over 5,200 people participated, raising more than $1.1 million for the charities. In 2010, over $1.5 million was raised! Fight Gone Bad 5 took place at more than 500 CrossFit affiliates throughout the world and benefitted Wounded Warrior Project, LIVESTRONG, and CrossFit Foundation.

We invite you all to come out and give it your all, push yourselves in tribute and  for a great cause by participating in the 6th Annual “Fight Gone Bad” at CrossFit Scottsdale. We will be holding the event as a free challenge for our students in true CrossFit Scottsdale form. There will be advanced, intermediate and beginner sign-up sheets in the gym. To donate visit  Right now you can do something about it. You can make a difference.

“Fight Gone Bad”
Complete as many reps as possible of each movement for 1-min
Wall Ball(20/14#)
Sumo-Deadlift Hight Pull(75/55#)
Box Jump(20″)
Push Press(75/55#)

1 DAY, 1 Workout, 1 Purpose

The Helen Challenge – AZ Summer Style

It’s that time of year again!  Get ready for the next CrossFit Scottsdale Challenge: Helen with a slight twist because it’s summer in Arizona!  Helen is a classic CrossFit Girls workout that is 3 rounds of a 400m run, 21 kettlebell swings, and 12 pull-ups.  So instead of melting outdoors, we will be rowing instead in cool, air-conditioned comfort!

The CrossFit Scottsdale Challenges are an excellent opportunity to push yourself and really see how quickly you can become stronger, faster, and fitter.  If you have never competed in a challenge, it is an AMAZING experience and something that will boost your fitness level for sure.  Prelims are Saturday July 16th and Finals are 6 weeks later on Saturday August 27th.  Prizes will be awarded to top male and top female in each of the 4 categories, as well as most improved.  The cost is only $30 and is an investment in yourself
We will be doing 3 rounds of 500m row, 21 kettlebell swings, and 12 pull-ups.  The standards and weights are as follows:

  Elite:  Men – 75# KB, chest-to-bar pull-ups; Women – 55# KB, chin over bar pull-ups

  Rx:  Men – 55# KB, chin over bar pull-ups; Women – 35# KB, chin over bar pull-ups

  Intermediate:  Men – 35# KB, blue-band pull-ups; Women – 25# KB, green-band pull-ups

  Beginner:  Men 35# KB, jumping-swinging pull-ups; Women – 25# KB, jumping-swinging pull-ups

Check out the Standards video below.  Get ready for a great time.  Cheer your friends, invite your family, and leave it all on the floor.  We are a school of elite fitness, and now is your time to show off what you’ve learned.  3-2-1-go!

Wonder Women

Her words carry weight that would break less amazing women’s legs. She’s won trophies for her game face alone, she has a real job, women want to be like her, men want to be with her,
“She is the fittest women in Arizona and Her name is Coach Melissa “Mel” Einbinder”.

Exactly one year ago Mel showed up for an evening class and as she jumped up on the pull up bar to Kip the room went silent… Who the “F” was that? As the gossip started and stories of her working for Cirque Du Soliel and Zumanity circled the gym I asked her to try out for our Regional team the following night. Not only did she show up but she beat some of our boys and made the team.

As a former Division 1 track athlete at Georgia Tech Mel found CrossFit Las Vegas and through a series of transitions in her career as an Engineer made the move to Scottsdale and found us. After Regional’s in 2010 we sat down and discussed what the next year would look like with training, programming and her goal of making Regional’s as an individual. Mel started competing as well in local competitions and Won the Rx challenge, Won the Hammer by a landslide and beat everyone men included in Friday Night lights. It wasn’t until the end of February at the Southwest Throwdown that Mel did not come in 1st place and her 5th place finish behind some serious BEAST’s made her realize she needed to work on some things before the open. Mel started working the Olympic Lifts and integrated the Performance Menu, then she began two a days (after a 12 hour work shift) and lifting her least favorite movements the front squat & squat clean. She was becoming the quintessential athlete and always stayed humble.

Mel’s single handed performance…
at the 2011 Reebok CrossFit Games Southwest Regional’s was epic, amazing, and unbelievable. She never once questioned her size or skills. She knew she was prepared for anything and she was gaining confidence going into Day 3. Mel actually got better as the weekend continued while beating out some of the biggest names in CrossFit to WIN the title of “Fittest Women in Arizona”.


Congratulations to you Coach Mel your hard work, dedication and sportsmanship are well deserved and much appreciated from all of us at CrossFit Scottsdale.


Challenge Yourself for Charity!

The 3rd Annual Jump Rope-a-Thon is NEXT WEEK! June 21-23rd. Work on getting your pledges and donations to help raise money for Arizona Baseball Charities!

At CrossFit Scottsdale we are about competition and pushing each other to be stronger, faster and healthier. Last year, our top jumper jumped over 6,600 jumps. Who is going to top that this year? If you participated last year, challenge yourself to beat your score next week.

Prizes will be awarded to the top fundraisers and jumpers, so you don’t want to miss out. Prizes include a 1 month unlimited CrossFit Scottsdale training membership, a New York Yankees Mickey Mantle autographed jersey (valued at over $3500), a Greenbay Packers Brett Favre autographed jersey, and an Edmonton Oilers Wayne Gretzky autographed jersey.

Don’t miss out. Schedule your time to jump by signing up at the gym today. Classes are free with participation in the Jump Rope-a-Thon and a donation to Arizona Baseball Charities. Regular classes will also be held during this time.

2011 Reebok CrossFit Games South West Regional

(In-spire) verb used with a subject. To fill with an animating, quickening, or exalting influence. To inspire confidence in others.

This is the word I would use to sum up the greatest weekend in CrossFit Scottsdale history. 20 of our students, coaches and athletes traveled to Denver, Colorado to compete in the most difficult and challenging competition to date. The 2011 Reebok CrossFit Games South West Regional. Our team led by Ted Sweeney started Friday morning with Wod #1 each teammate Coach Skip Divelbiss, Coach Jen Donovan and Laura Carstens had to row 750x meters then complete 50x total handstand push ups and then each row another 750x meters. Ted knocked out 20 straight, Skip followed with 15 both Jen and Laura got in five and then Ted completed 10 more to finish with a time of 26:54. This was a grueling start to a long weekend and our team was definitely undersized by height and weight but not heart.

The 2nd Team wod was a 1 man 1 woman thruster ladder for a combined total weight. Coach Tiffany started with #105 and continued to climb #115, #125, and finished with #130. Then it was Cowboy Brad’s turn who had successfully cleared #245 at home. The men’s weight started at #155 and Brad cleared it with ease then #165, #175, #185, and then “NO REP” at #195 the judge called a bend in the knee and that was it for a total of #315. The standards were extremely fair but hard and everyone got the same calls even for the smallest movement in your feet the judge would call a no rep. Day 1 was over for the Team and they were sitting in 23rd place. Only the Top 10 Team’s would make it to the final day.

Day #2 started with what would be the most emotional part of the weekend an extremely heavy couplet and 21,15,9 rep scheme of #275 dead lift/30″ box jump for the men #185/24″ box jump for the women. Not only was this a heavy workout it was extremely painful to perform and watch, time was running out with a 20 minute cut off when Coach Tiff had both sets of 9 to complete. With her Team, husband and entire crowd behind her she fought to finish each dead lift and get back to the box with 45 seconds left. Screaming with each final rep and finishing in 19:48 we stormed the field to share the roller coaster of emotions with Coach Tiff and I personally started sharing crocodile tears as we carried her off the field.

Wod#4 was a chipper also known as “1000” reps. 250x chest to bar pull ups/250x kettle bell swings #35-55/250x double unders/250x overhead squats #65-95. Only one teammate could work at at a time and this would be the most extreme wod of the weekend. This would also be the best performance by our Team finishing in a respectable time of 32:12 and 23rd place overall on this grueling test of strength, stamina, endurance, balance and power.

So why do we enjoy what we do so much at CrossFit Scottsdale? Because we have fun! We support eachother when things are good, great and terribly wrong. We are a community that has built lifelong relationships with like minded individuals and most importantly we have experience. In only our 2nd year competing at the CrossFit Games we have more Regional qualifiers than any other school in the region with “4”. Back to back qualifier Coach Jeff Brennan, last years regional teamates Matt Blanton, Coach Mel Einbinder and myself Coach Luke Kayyem. I would also like to thank the greatest teamates on the planet without you we would not have had the cheering and support we had this past weekend  Dr. Jeff Zuhl, Coach Erin Wellendorf, Mike McLinn, Dani Moudry, Chris Ellsworth, Michelle Blanton and back to back youngest CrossFit Scottsdale student Reese Blanton who all made the trip to Colrado. Thank you and we love you all. Training for the 2012 CrossFit Games starts today!!!

Respectfully Coach Luke Kayyem

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