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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.

Body RX Challenge – March 2012 RESULTS of SUCCESS


Way to go Challengers!! You have lost a total of 187 pounds in 28 days!!

The WOD was a one-rep max back squat and a timed 1,000 meter row on March 3rd. We worked out hard for four weeks, and did the same WOD on March 31st. EVERYONE increased their one-rep max back squat weight and lowered their 1,000 meter row time!

Our Paleo diet was a huge success. What we found is that it wasn’t even that hard to change a few things in our lifestyle. We gave up dairy, we gave up grains. We added healthy fat to our diet and ate good protein.

Week one we made it a habit to drink half of our body weight in ounces of water every day. Week two we committed to taking fish oil each day. Week three was a big deal for most of us, we gave up fruit and honey for those 7 days and everyone saw tremendous drop in weight and body fat during that week. Our final week was a commitment to getting at least 7 hours of sleep a night. And, with the exception of young mothers and those of you that are working lots of hours in March, we did it!

What were the results of just 28 days in the “cave”? Stronger, faster, leaner and successful!

Congrats to our Winners:
1st Place Men: Dany Hakimeh

March 3, 2012:

March 31, 2012


1st Place Ladies: Judy Leinweber

March 3, 2012:


March 31, 2012:


2nd Place Men: Anthony Spencer

2nd Place Women: Amber Weberpal

3rd Place Men: Mark Disalvo

3rd Place Women: Tamra Reddy

You guys rocked this!

What’s Your Fran Time?

Ready to Compete? Whether this will be your first competition or you are a seasoned gamer, come test your skills at the CrossFit Scottsdale Spring 2012 Fran Fitness Challenge. Come tryout the famous “Fran” WOD or come and beat your current Fran time!

Fran: 21,15,9 Thrusters & Pull ups

 There will be CASH prizes for fastest time and most improved!!

Prelims: Saturday, April 7 at 9am & Finals: Saturday, April 28 at 9am

Cost $25 (2 extra WOD’s prelims and finals)

 The challenge prelims will also count as a component for the 2012 Regionals Team for the CrossFit Games.

Sign up at the gym today and show us what you’ve got!

Let’s Tighten Your Core!

Powerhouse Core Clinic

Summer is right around the corner, and wouldn’t it be nice to show off your new body with a nice tight core at the pool or beach? Let’s get you there!

All movements in CrossFit are core based functional movements; therefore, maintaining strong and powerful midline throughout the whole movement is essential.  In the powerhouse core clinic you are going to learn new techniques that will make your midline stronger and more powerful.  The outcome of having a stronger midline will boost your overall ability in all movements throughout CrossFit, and of course, look better in that swim suit this summer!

 Powerhouse Core Clinic will be held this Friday 23rd at 6pm and is FREE for all CrossFit Scottsdale students. Spots are limited so sign up in the gym soon!

See you all there!

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.

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