Blog Archive

Here's a great video by UCSF professor Robert H. Lustig, MD called Sugar, the bitter truth.
More support against the calories in, calories out theory.


Our Monday Women's only class, Mondays and Wednesdays at 3:30pm

Workout of the Day

5 rounds

Back Squat x 2-3 reps

rest 2 minutes

single arm ring rows x 10-12 reps

rest 2 minutes


AMRAP of 10 Russian kettlebell swings and 5 goblet squats

30 seconds of work

30 seconds of rest

60 seconds of work

60 seconds of rest

90 seconds of work

90 seconds of rest

2 minutes of work.

Every workout you talk to yourself. "I'm going to get x number of reps.  I won't put the bar down. Even when it hurts, I will persevere."

Sometimes you hit your marks, sometimes you don't.  Even when you do, a workout can leave you second guessing yourself.  "I could have gone harder" when, in the moment, it felt like there was no way that was possible.

Don't spend too much time agonizing over extra effort you could have spent in a workout.  Do what you can each day, use the knowledge gained to help yourself in future workouts.  Know that you did the best you could, in the moment.

"Finish each day and be done with it.  You've done what you could, some blunders and absurdities no doubt crept in.  Forget them as soon as you can.  Tomorrow is a new day.  Begin it well and serenely, and with too high a spirit to be encumbered with your old nonsense."

                                                                -Ralph Waldo Emerson

Remember, there is another workout tomorrow, another chance to test your physical and mental limits.  You need only be disappointed for a day, and ideally, much less than that.  

From Bear Bryant:


Workout of the Day

Five sets for max reps of:
60 seconds of Elevated ring pushups
60 seconds of Rest
60 seconds of Pull-Ups
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest

So many people don’t have a sense of urgency regarding their fitness.  I get it.  We all take our health for granted while we have it, then it’s the most important thing in the world when we are sick.  Our health is Important, Not Urgent. 

Tasks on our to-do list fit in one of four categories:  Important, Urgent.  Important, Not-Urgent.  Not Important, Urgent.  Not Important, Not Urgent.  We often end up doing all the urgent things, than the Important, Not Urgent tasks bite us in the butt later. 

What is important, not urgent in your life?  Health?  Relationships?  Career?  So often, we fill our days with minutia, on mindless not important urgent junk which we could just ignore and suffer no negative effects.  Write down the important things in your life, and what you can do to make sure they are progressing the way you want.

For health, it’s so easy to think, “I’m healthy” just because you haven’t had a heart attack.  But the fact of the matter is that every day we are sliding towards disability as we age, as we feed our bodies junk, and as we accumulate injuries and bad habits.   We train so that we will have a better quality of life later.  Preventative medicine for our later years.  An investment in our physical capacities. 

Make sure you are taking care of the Important/Not-Urgent things in your life, and set reminders so that you’ll do so regularly.  (Checked your will recently?)

WOD on April 28th 2010 from North Scottsdale Crossfit on Vimeo.

Workout of the Day

4 sets of

Shoulder Press x 4-6 reps

rest 90 seconds

weighted pullups x 4-6 reps

rest 90 seconds


3 rounds for time

10 Handstand pushups

20 yd burpee broad jumps

400m run

Yesterday, we focused on willpower as a finite resource.  Today, we are going to look at how we can focus our limited will to help us become more successful in our goals. 

Our environment plays a large factor in our behavior.  You can see this in our gym.  You do things in our gym you would never do, could never do in a big box conventional gym.  And you get better results because of it.  At the least, all you have to do is get to North Scottsdale CrossFit.  The momentum of class will take you a long way, much further than the momentum of a regular gym.

But let's look at food.  If you have processed, sugary food, or bread and pasta in the house,you use will power every time you think about those foods just to decide not to eat them.  And that will affect decisions about other things later in the day (I should clean up the house for 5 m, but I'm tired), because you used up your will power not eating the snacks at home (or at the office).

What determines (in large part) the food in your house?  Where you shop for groceries.  It is much more difficult to buy crap at Sprouts than at Fry's.  Sprouts doesn't have doritos, or tons of frozen burritos.  Sure, there are some bad choices there, but not nearly as many as at Fry's.  I'm sure the same could be said about Trader Joe's or Whole Foods.  Costco has great prices and selection, but they also have a bunch of junk. So changing where you shop can impact what you eat.

Another way to short circuit your will, and preserve those points, is to simply write your shopping list down ahead of time.  Simple, yet effective.  Than say out loud, "This is my grocery list.  This is all that I'm buying." 

That way, when you are home and you have a craving, you can make a healthy substitution, or, at the very least, you have to drive out of your way to buy the junk food.  Now that's an intentional cheat!  If you have junk in your house, and you want to be healthy, just throw it away.  I know it's a waste of money, but that's a sunk cost.  Your health is more important.

What other ways might changing your environment affect different decisions you may want to make in and outside of the health arena?

Rob jump north scottsdale crossfit

Workout of the Day

15 m of clean and jerk technique work (light weight, emphasis on speed, positions, and technique)


For max reps and calories:

3 minutes hang power clean (135/95)

3 m rest

3 minutes Russian Kettlebell Swings (53/35)

3 m rest

3 minuts row

Studies have shown that you only have so much will power in a given day.  And you use your will power up through out the day.  What to have for lunch, to work or play, what to say to your co-worker who is annoying you, etc.  Given that, on your list of things which you have designated as important, try to get the things you struggle to complete done early, while you have plenty of will power.  That way, the things you put off later are unimportant things!

As a reminder, if good physical health is important, and you've had trouble making class, come to our 6:30am classes, Monday, Tuesday, and Friday! They've already done this workout.  Wouldn't that be nice!

Bethany.squat north scottsdale crossfit 

Workout of the Day

3 sets of

Front Squat x 4-6 (aim to add at least 5 lbs to your final weight from 41610)

rest 90 seconds

max HSPU or handstand holds

rest 90 seconds


5 rounds for time of:

10 burpees

20 walking lunges

30 double unders


Workout of the Day

3 sets of

Deadlift x 4-6 reps

rest 30 seconds

max pullups

rest 4 minutes


Every two minutes, for 8 sets:

5 Power Cleans

10 box jumps (30/24)

You can adjust the Power Clean weight up or down each set, but the goal is to move as much weight as possible through the 8 sets. Be

Courtesy HQ.  Also, why we kip in pullups and ring dips.  Same weight, same range of motion (distance), less time = more power.  Our workouts, at base, are all about power.  (Force)(Distance)/(time)=Power.  With kipping movements, F and D remain constant vs. a 'strict' pullup or dip, but time is decreased.  This increases our power, the single variable most commonly found associated with physical adaptation. 

From the Vault: Ring Dip Standards video [wmv] [mov]


Today is Wes's Birthday!  Drop him a line on Facebook.

Workout of the Day

4 sets for rounds and reps.

In 5 minutes, run 600m, then max rounds of

  • 5 ring dips
  • 10 pushups

Then rest exactly 5 minutes between sets.

Your score is the number of rounds of dips/pushups you get.

From a post on Gawker, linked to from our FB page (adult language included:

Being thin is an awful goal towards which to strive. It is certainly not
the goal of an exercise program.Writing an entire, ostensibly meaningful and important story on
whether exercise can make you thin is analogous to wondering whether
going to college can get you laid. Yes, but that's not really the point.

The purpose of working out is get in shape. Not to get "thin." To be
in shape, for the average person, connotes being healthy, and improving
on the basic elements of one's own fitness: muscular strength,
endurance, cardiovascular, flexibility, etc. Certainly, if someone is
obese, it behooves them to get down to a healthier body weight. But
outside of that, the concept of being "thin" could not have less to do
with the concept of fitness. Indeed, designing a workout and nutrition
program with the goal of being thin will almost certainly ensure
that you cannot achieve a high level of fitness; you would eat a
low-calorie diet, thereby robbing yourself of muscular gains.


Workout of the Day

Three sets of:
Back Squat x 4-6 reps
Rest 3 minutes
Weighted Pull-Ups x 4-6 reps
(work strict pull-ups if you don’t have weighted, and negatives if you
don’t have strict)
Rest 3 minutes.


Six rounds for time of:
30 seconds of Burpees
30 seconds of Rest
30 seconds of Double-Unders
30 seconds of Rest

20 Apr 2010


Sometimes, a great workout is just Heavy!


Workout of the Day

3 sets

Shoulder Press x 4-6 reps  (compare to 22410.  You want to add weight from last time if possible.  If you get 6 reps, you MUST add weight for the next set, even if only 2#.

rest 90 seconds

Ring Rows x 10-12 reps

Rest 90 seconds


"Brothers in Arms"

3 rounds for time

20 kettlebell swings (70#/53#)

17 box jumps (30"/24")

9 Jerks (155/105)

CrossFit is tough.  Once you've done it a little bit, you know each workout, is one that you are going to have to battle.  Battle your body, battle your mind.  We battle together, and encourage one another in our individual battles.

"We're going to fight until we can't fight no more.  Going to lay down and bleed a while.  Going to get up; fight some more!"

Workout of the Day

Three sets of:
Power Cleans x (rest exactly 10 seconds between each clean)
Rest 30 seconds
30 seconds of Box Jumps x Max Reps
Rest 3 minutes;
and then,
1000 Meter Row
50 Thrusters (45 lbs.)
30 Pull-Ups

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