Blog Archive

Yesterday we did Overhead Squats, a fantastic exercise that I had never been exposed to prior to finding CrossFit.  Here is a great article by Dan John about the Overhead Squat, and why we need to keep it an integral part of our strength programming.  Long story short:  You can't cheat it, it ties the whole body together as a functional whole, and it is really hard!


Leslie's transition at the top of the second pull in the snatch.

Front Squat




Front Squat (50% of today's 2RM)

box jump

For time.

Compare to 103009


Overhead Squat


Five rounds for max reps of:
30 seconds of Ring Dips
30 seconds of Rest
30 seconds of Strict Pull-Ups (no kipping – use bands if necessary)
30 seconds of Rest
30 seconds of Box Step-Ups with KB Goblet Hold (heavy)
30 seconds of Rest


Jenna does a great job at the top of the Sumo-Deadlift high pull.  Notice the high finishing position of the elbows. 

"Squat a ton and run"

4 rounds for time of:

Squat one ton and run 400m:

One ton equals 2240 lbs.  For our purposes complete the following reps per round with the weight lifted:

275 lbs. = 8 reps

245 lbs = 9 reps

225 lbs = 10 reps

205 lbs = 11 reps

185 lbs = 12 reps

155 lbs = 15 reps

135 lbs = 17 reps

115 lbs = 20 reps

95 lbs = 24 reps

How will you finish out 2009?  Strong?  Or coasting?  How have you changed (physically or otherwise) in 2009.   Time to make out your goals for 2010.  While I think you should have goals (not resolutions) in all areas of your life, we're going to ask that you come up with at least one goal for Crossfit.  It may be to Clean and Jerk 200#, it may be 10 ring dips, it may be a 8minute Fran.  Whatever.  But it needs to be quantifiable, and it needs to have a due date.  I.E.  I will have a sub 8 min Fran by April 1st, 2010.  Come to class with your goals and we will put them on the board!


Freddy turns his elbows over during the beginning of the third pull of the Snatch.



(Go Heavy! Set a new 1RM PR!)



30 Clean and Jerks (135#/95#)

For Time.

Compare to 050809

We'll be closed until Monday morning 9am.  Enjoy the holidays, the sports, and your friends and family.  Merry Christmas!



1 mile run

100 pullups

200 pushups

300 squats

1 mile run

For Time.

You may partition the pullups, pushups, and squats if you like.

A big part of staying safe and having your best result in a CrossFit workout is being efficient in your movements.  Thrusters are a perfect example of this.  The key is to keep that bar in the rack and jump at the top of your front squat to generate momentum and elevation on the bar so you don't wear your shoulders out.  Your legs are much stronger and can go much longer than your shoulders can.

The SDAZ (San Diego /Arizona) Games Sectional Site is up!  Registration to compete, judge, or volunteer is open and here!

Workout of the Day

Front Squat



4 rounds

8 Thrusters (135/95)

400m run

For time.

Make sure you check hours on the "Class Schedule" tab above.  Normal hours today and Wednesday, then only a 9am class on 12/31 and no class Friday or Saturday.

RHC Crossfit pic

Workout of the Day


20minutes as many rounds as possible

5 Snatches (135/95)

10 pullups

Compare to 082409

You all know how much I enjoy the Olympic Lifts.  In fact, I think we should do them more than we do now!  And I'm happy to say that Sage Burgener, daughter of Mike Burgener the creator of the "Burgener Warmup, has a new blog in which she discusses the Oly lifts in depth.  Sage has been Oly lifting for most of her life, and she knows everything about them.  An excerpt where she discusses the jerk:

Jerks can be lots of fun if you get over the whole "there's
this really heavy weight lying on my shoulders right now and I feel
extremely awkward/uncomfortable and alls I wanna do it get it off of
me, but theres this weird girl in mismatch socks screaming at me in a
screetchy voice telling me to jump it over my head"
thing.  Once you can do that, you'll realize that it can be the most simple olympic lifting movement. 

This post would take 80 hours to read if I went over the WHOLE movement, so I'm going to break it down into two days. 

SO.. first couple things to think about: 
1)  bar placement on shoulders and your elbow position is critical.

2) the dip is what makes or breaks the rest of the movement.

you best drive that mofo up with your extremely ripped "Redwood tree
trunks" legs. (or if you're like me, your extremely ripped "toothpick
that they stick into sandwiches" legs)

Check her blog out here.

Sage and coach b 

Sage and Coach Burgener (her dad)

Workout of the Day

Fight Gone Bad

Three rounds of:
Wall-ball, 20/12 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20? box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

this workout you move from each of five stations after one minute. The
clock does not reset or stop between exercises. This is a five-minute
round from which a one-minute break is allowed before repeating. On
call of “rotate,” the athletes must move to the next station
immediately for best score. One point is given for each rep, except on
the rower where each calorie is one point.

Compare score to 092609.

Is competition good?  Bad?  Competition can be the thing that drives us further than we thought we could go.  It can also be the thing that drives people away from CrossFit.   Remember, when you begin CrossFit, you compete only with yourself.  We make an honest attempt to start people slowly, so they can learn the movements, get comfortable and begin to adapt to our training.  Some may think we are too conservative.  But we know that the most important thing is consistency.  If you stay consistent, and committed, you will have time to add intensity once you've gained some muscle memory and competence in our movements.  Then you will see the big time changes!    Don't let the white board scare you.  It is only a tool.  Remember, YOU are in charge of your intensity.

That being said, competition can be pretty fun if you are in the thick of it

Free Download from the CrossFit Journal: 

Intro and Event 1 at the 2009 CrossFit Games

Free Download

Holiday hours have been posted in the class schedule page.  Check for up to the minute schedules all the time, but particularly over the Christmas and New Years Holidays.  As always, community feed back is appreciated, so I'd appreciate your vote.  Should we have afternoon classes 12/24 and 12/31 or is everyone interested only in going to their parties or hanging out with your families?   Are you working those days and need regular hours, or do you want a midmorning class so you can get your workout done and then not worry about it till after the holidays?  If there is a day we don't have a class, we will provide a workout you can do at home with no equipment. 

One Day at North Scottsdale CrossFit from North Scottsdale Crossfit on Vimeo.

Workout of the Day

Back Squat




lateral jumps over a bench

one armed kettlebell swings


For max reps.

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