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Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

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100 pullups
100 pushups
100 situps
100 squats

For time. 

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Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

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NSCF on Yelp.  We'd really appreciate it if you'd write a review for us).  You can do that here.  Thanks!


In this workout you spend one minute at each of five stations,
resulting in a a five-minute round after which a one-minute break is
allowed before repeating. This event calls for three rounds. The clock
does not reset or stop between exercises. On call of ‘rotate,’ the
athletes must move to the next station immediately. One point is given
for each rep, except on the rower, where each calorie is one point. The
stations are:

  1. Wall-ball, 10 ft target (Reps)
  2. Sumo deadlift high-pull (Reps)
  3. Box jump (Reps)
  4. Push-press (Reps)
  5. Row (Calories)

Freddy set the gym record last week with a 420 lb deadlift.  Great work!  Pull those shoulders back, Freddy!  Since starting CrossFit, Freddy has lost 10# but gotten stronger.  How is that?

We walk the line between intensity and form.  Can you have 100% intensity and 100% correct form?  Should you sacrifice intensity for form or vice versa?  Does it matter what stage of fitness you are in?   No harm, no foul?


For time:

135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

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Bethany shows she's not afraid to get up!

3 Rounds for time of:
10 Chest to bar pullups
10 Front Squats (165#)
10 Burpees

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Compare to 062009.


Five rounds for max reps of:
Body weight bench press
Body weight back squat

Post reps for all three exercises in all rounds.

Is CrossFit intimidating?  We hear about a lot of friends who are scared to start.  We've personally trained athletes in their 60's and 70's here at North Scottsdale CrossFit (No injuries, no casualties!).  Are we doing a poor job of explaining the concept of scaling?  Or does the intensity expectation (eventually) scare too much?   What do you think?  Is CrossFit too hard?



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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

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Where are my Sunday Links!?!?

Instead of posting links once a week on Sunday, we post them throughout the week on our Facebook Page.  You can become a fan by clicking on the box to the left or searching for North Scottsdale CrossFit in Facebook.  Or click here

They also get rebroadcast on Twitter, as well as some twitter only info.  That is also on the right hand column, just below FB. Follow us here.

Either way, you'll see in your news stream all the news from NSCF as well as links relating to Fitness, Nutrition, CrossFit, and anything else we think you might like.  Thanks!

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