Blog Archive

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Compare to 012609

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Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 013009

We are now registered with Beyond the Whiteboard a free resource that allows you as an individual member and we as a community to better track our progress towards our goals.  It will allow you to track your progress, instantly see what your output was the last time we assigned a WOD, and more. 

Do this:

  • Add Members: Have your members
    1. sign-up at and sign-in (they can edit their Profile to add a Profile Picture),
    2. click "view a list of gyms",
    3. click "North Scottsdale CrossFit",
    4. click "Join North Scottsdale CrossFit". That's it for them.
    5. Then I will go to the "admin" page, click "Membership Requests", and click "accept" for all the members you would like to accept.

    Once you are registered as an entity on BTWB and affiliated with NSCF, you can post your results each day this way:

    login, click "post"(upper
    right navigation), and enter your results.  If you scaled the
    workout, you can put in substitution exercises, adjust weights, and
    adjust reps. Then  click "Finished".

    That's it!  Let's see if we can make good use of this tool!

    "Spirit Away"

    3-5 rounds for time:
    15 Overhead Squats
    25 Burpees
    20 Situps – 10lbs
    10 Power Snatch

    Post time to comments.

    Coaches notes:
    For Power Snatch and OHS: Men use 115lbs, Women use 80lbs, Intermediate
    95/65lbs, modify further as needed, Beginners do 3 rounds.

    From Crossfit Regina

    Everyone did 3 rounds on this and it was a great workout!

    Jenna OHS 32709 

    Jenna from Seattle goes overhead

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    The beginning:  Sean from Seattle and Mike are overhead with 95#.

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    The messy end

    10 rounds for time of:
    10 Pull-ups
    10 Ring dips

    Post time to comments.

    Four rounds, each for time of:
    800 meter run

    Rest as needed between efforts.

    Post times for each round to comments.

    "The Chief" They all fall down 032409 from North Scottsdale Crossfit on Vimeo.

    Next T-shirt design?

    T-shirt 2 

    T-shirt 3

    T-shirt 4

    But what should we put on the back?   A saying?  A quote?  How about any of these:

    By Greg Glassman, Founder of Crossfit:

    "If you cannot deadlift you are injured but asymptomatic."

    "Performance is directly correlated with intensity. Intensity is directly correlated with discomfort."

    "Burn on the pyre of ego." (on the perils of failing to regulate intensity)

    "If you don't get the ABCs we don't jump into English Lit."

    "Hiding from your weaknesses is a recipe for incapacity and error."

    "We should call them Bagelarians." (on vegetarians)

    "Triathletes are sorely lacking in strength, speed, power,
    flexibility, accuracy, agility, and coordination, but they've sure got
    a lock on malnutrition."

    "The cost of regular extended aerobic training is decreased speed, power, and strength."

    "Stick to the basics and when you feel you've mastered them it's
    time to start all over again, begin anew – again with the basics – this
    time paying closer attention."

    "Squat, jump, climb, throw, lift."

    "No, it doesn't ever get any easier. You wouldn't want it to either."

    "Blur the distinction between strength training and metabolic
    conditioning for the simple reason that nature's challenges are
    typically blind to the distinction."

    "Farther, longer is not fitter, is not healthier."

    "For many of our people fitness training has become their sport–a
    sport where the aims are simply to become as fit as possible."

    "The cost of regular extended aerobic training is decreased speed, power, and strength."

    "The notion that holding a heart rate of 180 bpm for twenty minutes
    on a bike is good cardio whereas holding 180 bpm for twenty minutes in
    a circuit of weightlifting is of lesser cardiovascular value is
    widespread yet ludicrous."

    "Just because you're 250 pounds doesn't excuse or exempt you from needing 25 pull-ups."

    "Be impressed by intensity, not volume."

    "If you can brag about either a low 4's mile or a high 4's bench press you could also be a lot fitter." (No one has both.)

    "The magic is in the movement, the art is in the programming, the
    science is in the explanation, and the fun is in the community."

    "Work capacity is to fitness what location is to real estate."

    Ladies and Gentlemen:  Greg Glassman


    For slightly more edge, we could use a Mark Rippetoe quote:

    "Poor form in the gym is caused by insufficient yelling".

    "Most of the problems with the bodies and minds of the folks occupying
    the current culture involve an unwillingness to do anything hard, or
    anything that they'd rather not do. I applaud your resolve, and I
    welcome you to the community of people who have decided that EASY will
    no longer suffice".

    There is simply no other exercise, and certainly no machine, that
    produces the level of central nervous system activity, improved balance
    and coordination, skeletal loading and bone density enhancement,
    muscular stimulation and growth, connective tissue stress and strength,
    psychological demand and toughness, and overall systemic conditioning
    than the correctly performed full squat.

    Anyone who says that full squats are "bad for the knees" has, with
    that statement, demonstrated conclusively that they are not entitled to
    an opinion about the matter. People who know nothing about a topic,
    especially a very technical one that requires specific training,
    knowledge, and experience, are not due an opinion about that topic and
    are better served by being quiet when it is asked about or discussed.
    For example, when brain surgery, or string theory, or the NFL draft, or
    women's dress sizes, or white wine is being discussed, I remain quiet,
    odd though that may seem. But seldom is this the case when orthopedic
    surgeons, athletic trainers, physical therapists, or nurses are asked
    about full squats.

    Absolutely not. Never — and I mean NEVER — try anything that
    someone in authority, like Me, has not specifically approved in
    advance. This is not allowed, and is specifically prohibited, because
    if you do this irresponsible thing — this Trying Things For Yourself
    — you might learn on your own, and again, this is PROHIBITED.

    Let me ask you a question: Are you from North Korea?

    And folks, for weight-gaining purposes, "eating clean" is not a useful concept. Big Macs are

    The bulk/cut approach holds that you can either add muscle or lose
    bodyfat, and that all training should be concerned with one or the
    other. This assumes that aesthetics is the criterion by which progress
    is measured, that pictures therefore tell the story, and that picture
    magazines can be the arbiters of success. This type of thinking
    completely ignores the performance aspects of training, and performance
    is much more easily and rapidly influenced. Rapid, quantifiable
    progress keeps motivation high, much higher than waiting for a six-pack
    that may or may not show up.

    Muscles don’t get leaner—you do.

    There is no such thing as “firming and toning.” There is only stronger and weaker.

    You must wear socks or workout pants on the Dead Lifts. We don't want your DNA on the barbell.

    Does a bigger motor slow the car down? No. But a bunch of junk in the trunk does.

    I'm not interested in what's been done in the past. I'm interested in what should be done.

    The interesting thing is that everybody really already knows this,
    because there are few examples in life that don’t follow the basic
    rules of the universe, the ones that dictate the behavior of
    everything. One of the most basic of those rules is that, with the
    exception of the occasional lottery winner, you pretty much get out of
    an effort what you put into it. We’re all quite familiar with this
    reality, although we are often willing to believe people who tell us
    otherwise, about exercise and about life. The sooner everybody—both
    halves of the population—accepts the fact that effective exercise is
    more like training for athletics and less like lying around on the
    floor, more about performance and less about appearance, the sooner it
    will be understood that women really don’t need their own figure salon.

    Any idiot can get on a treadmill and watch TV and then take great pride in the fact they've "exercised".

    Strong people are harder to kill than weak people, and more useful in general.

    Go home and tell Mom that you're a man now.

    If lifting heavy weights for partial [squats] were of any benefit
    for sports, Gold's Gym would be fielding the majority of the 2008
    Olympic team.

    Ladies and Gentlemen: Mark Rippetoe (L)


    Any other ideas?

    No Friday 9am class on 3/27

    Front Squat


    Compare to 022409

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    Full house for "The Chief" on Tuesday.  Two shifts, and the second shift was FULL.

    Chris reps our first t-shirt.  Pretty basic.  Consider this a scaled effort.  We'll continue to improve.
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    "The Chief"

    Max rounds in 3 minutes of:
    135 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles.

    Post rounds completed for each of the 5 cycles.

    Crossfit Fire's take on nutrition

    Ignore everybody

    What is strength?Iron by Henry Rollins

    Even Gawker wants you to deadlift

    Starting Strength the movie

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    Ladies at work


    Five rounds for max reps of:
    Body weight bench press

    Post reps for both exercises in all rounds.

    Compare to 081125.

    Want to thank Sean and Jenna from Seattle for stopping by while they are in town for vacation (nothing like hitting those CF WOD's during your time off.  At least there is lots of downtime by the pool!) Also, Gina, thanks for saying hello and working "Lynne" with us. 

    032409 001

    Class will start at 10am today!!

    For time:
    225 pound Deadlift, 21 reps
    Run 800 meters
    225 pound Deadlift, 15 reps
    Run 800 meters
    225 pound Deadlift, 9 reps
    Run 800 meters

    Post time to comments.

    Extra Credit after “Karen” on Friday.  Thanks to Crossfit Seattle for the idea.

    Chris Monkey smash coconut from North Scottsdale Crossfit on Vimeo.
    Kevin monkey smash coconut from North Scottsdale Crossfit on Vimeo.


    150 Wallballs for time

    Post time to comments

    032009 005

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