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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.

CrossFit Scottsdale Regional Affiliate Cup Team Tryouts Announced

To continue a tradition of excellence and to foster an element of teamwork and enhanced competition, this year CrossFit Scottsdale will be holding affiliate team tryout for the Regional Cup team over a two day period on Friday, April 6th- Saturday, April 7th. Team tryouts will consist of several WOD’s in 4 blocks of time over a 2 day period.

Experience multiple workouts in one day and simulate a real competition with strategy planning, timing, rest, sleep, nutrition and recovery.  For the third year in a row we will be qualifying to take a team and individuals to compete at the Regional level (out of 5 States in the Southwest) for the chance to compete in the ultimate test of fitness the Reebok CrossFit Games which take place in California in July.

If you choose to accept this invitation, you must be prepared to travel and commit to compete at the Regional level. The event will take place in Castle Rock, Colorado (just outside of Denver) May 4-6th.

We  welcome and encourage any students and their families that want to come to Colorado and support our School of Elite Fitness.  We need a head count so please let Luke or Naj know if you are planning to join us for the weekend and will get you all of the details.

The scoring for the Regional Team Tryouts will consist of a combination of your points/ranking in the Reebok CrossFit Games World Wide Open and the results of the team tryout WOD’s.

Note: If you make it as a top 60 Regional qualifier and choose to compete on the team versus as an individual then you have an automatic spot on the team. We will be taking 3 men and 3 women to compete for Team CrossFit Scottsdale.

Once the team is chosen, you will be expected to train together for the weeks leading up to Regionals.

CrossFit Scottsdale Regional Team Tryouts Schedule:

Friday, April 6th:

 WOD 1: 4:30pm (TRACK) TBD

WOD 2: 7:30pm (CFS)

Saturday, April 7th:

WOD 3: 9:00am (CFS) FRAN

 WOD 4: a/b: 11:00am (CFS)

The following athletes participated in the world wide open and are invited to participate in the CrossFit Scottsdale Regional  Affiliate Cup Team Tryout:

Amanda Gornet
Atiim Augustus
Bev Lackey
Brad Kuiper
Brandon Nee
Chis Cannon
Chris Tommarello
Chris Easter
Deric Andre
Erin Wellendorf
Jeff Brennan
Jeff Rifkin
Jeff Zuhl
Jennifer Donovan
John Holt
Josh Vella
Josh Wagner
Klubo Flingai
Leona Weinstein
Luke Kayyem
Marc Lutz
Melissa Einbinder
Michael Caplice
Michelle Crumb
Mike Gillis
Mike McLinn
Nick Zambruno
Robert Hisle
Steve Cederstrom
Tatum Jestila
Tom Casella
Troy Gersema
Tyler Warren
Zach Olish

If you are interested in competing for a spot on the affilate cup team circle your name on the Games White Board with your world-wide open scores and sign up for FRAN at the gym so that a heat time can be assigned to you in the FRANtastic  School of Elite Fitness Spring Fitness challenge. We are also looking for sponsors to help get our team there and would appreciate any assistance with travel expenses, lodging accommodations, gear etc. If you know of an individual or business that would like to sponsor an athlete or our team please let us know.

If you have any questions, plan to compete, have sponsorship referrals, or if you would like to join us in Colorado please see Coach Najla or email

Here is a snapshot of our current top contenders after the 4th competition week:

“Neo” Nick Zambruno who is relatively new to CrossFit (less than 1 year of training) is sitting in third place in the Southwest region behind veteran CrossFit Games athletes Zack Forrest and Chris Spealler. He is currently sitting 67th in the world (that’s out of 55,000+ worldwide contenders).

Coach Melissa Einbinder who earned the title of “Fittest in Arizona” in 2011 with an 8th place Regional finish, currently ranks 14th   in the Southwest region.

Team CrossFit Scottsdale is sitting in 10th place in the Southwest Region.

 For a complete leaderboard overview with all of our athlete rankings visit the CrossFit Games website.

CrossFit Games Workout 12.3

This week Team CrossFit Scottsdale will be competing at CrossFit 480 on Saturday morning at 10am. Everyone is encouraged to come out and support those competing in the CrossFit Games Open. Also Remember the free Primal Nutrition Seminar is at 7:30 TONIGHT at CrossFit Scottsdale. I would recommend bringing a paper and pen to jot down all the wisdom of the paleo lifestyle. Hope to see you all there!

Workout of the Day
Reebok CrossFit Games WOD 12.3
18 minute AMRAP:
15 Box Jumps 24/20″
12 Push Press 115/75#
9 Toes-to-Bar

Annie Thorisdottir, female winner of the 2011 CrossFit Games, demonstrates movement standards
for Open WOD 12.3 – click here to view standards video.

Have We Got “Shoes” For You!

Have you had a chance to check out some of the samples CrossFit Scottsdale has of the new CrossFit Reebok Nanos? (Pictured in red and yellow above).

Introducing the new CrossFit shoe by Reebok. . the Nano is the first and only shoe made for the sport of CrossFit.  For example, through wear testing with CrossFit athletes, Reebok realized the need to make the sole more durable – to withstand the friction of rope climbing. Try that in anything else!

Right now, you can get your feet in a pair of Nanos through CrossFit Scottsdale. Check out our display table, try on the shoes, and sign up to order your very own pair! Please put your name, color, men’s/women’s and size on the sheet.

You can also contact Hallie by calling 480.922.3253 or email her at Be sure to get on the list fast! Quantities are limited to 35 pairs for women and 40 for men and are only available in certain colors (see the table or email Hallie for info on what colors are available).

Check out the Nano specs below for both men and women by clicking on each shoe.

SICFIT London Throwdown

CrossFit Scottsdale athletes Coach Luke Kayyem, Nick Zambruno, and Coach Melissa Einbinder have traveled to the UK to represent the US as the only three American athletes competing in the SICFIT London Throwdown taking place this weekend.  To follow the event check out SICFIT for real time coverage of the entire competition.

Workout of the Day
SICFIT London Throwdown Online Qualifier WOD #3
100 Double Unders
30 Knees to Elbows followed by a Pull-Up
30 Hang snatch 75/55#
100 Double Unders

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

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