Blog Archive

Monday we will only have one class, at 9am.  Do come in for a fun workout!


Workout of the Day:
Three sets of:
Shoulder Press x
Rest 2 minutes
Weighted Pull-Up x 4-6 reps;
and then,
As many rounds as possible in 9 minutes of:
Hang Power Snatch (115/75 lbs.) x 3 reps
Handstand Push-Up x 6 reps
Ring Dips x 9 reps

One of the best ways to reduce inflammation and soreness (other than changing what you eat) is to foam roll your tough spots before and after a workout.  For me, that usually means my back and legs.  Depending on the workout (200+ pushups and pullups, anyone?) I might add in my chest by using a lacrosse ball up against a wall.   Being able to train consistently can mean more than just showing up.  You need to engage in some basic body maintenance.  Assuming you eat, floss, sleep, and shower, add in some self-massage.  It can help a lot.


Workout of the Day:
Take 12-15 minutes to work up to a heavy 5-rep back squat;
and then,
Every five minutes, for a total of 5 sets, complete the following as
quickly as possible:
Back Squat x 6 reps (use approximately 85% of today’s 5-RM)
Russian Step-Ups x 9 reps each leg
30 Double-Unders

Via CrossFit Counterculture:


When I made this I split the batch in half–1/2 for a tupperware for
snacking, and the other half I added almond butter and froze it in a
baking sheet. Once frozen I cut it up into brownie size pieces and put
them in a freezer bag for the times when I really craved a cookie or
something sweet.

Paleo Granola

5 cups nuts and seeds (I used slivered almonds, pumpkin seeds, flax
seeds, pecans, and sunflower seeds; you can use whatever you want, but
make sure you use at least 2 – 3 cups slivered almonds, as these take
the place of what is normally oats)

1/3 cup honey (or maple syrup or any other Paleo-approved sweetener)

1/3 cup Paleo-friendly oil (I used coconut and highly recommend it)

2 tsp vanilla

1 tsp cinnamon

1 tsp nutmeg

1 cup raisins

1 cup shredded unsweetened coconut

Mix honey, oil, vanilla, cinnamon and nutmeg in a small saucepan and
bring to a boil on the stove. Let it cool. Spread the nuts and seeds
out on a greased baking sheet and pour the cooled honey mixture over the
top. Mix it around to get everything covered, and bake for 30 minutes
at 300 degrees. Allow the pan to cool slightly and then put the mixture
into a bowl. Mix in raisins and coconut, and enjoy!

Your biggest key to success with this (and really any) recipe is to
go a little crazy. Add your own twist to it or branch off in another
crazy direction. The granola you see in the picture, for example, was
mixed with almond butter, pressed into a brownie pan, and is now
chilling in the freezer to make granola bars.

Come to find out, the recipe originated at Invictus.  Naturally!

26 May 2010


Where should my feet go?  It seems like there has been some confusion over which stance to use for different exercises.  Generally speaking, we deal primarily in two positions:  The Jumping Position, and the Landing Position. 

The Jumping position is where your feet are directly beneath your hips.  Just try to jump as high as you can and see how wide your feet are when you start the jump.  That is your jumping position.  For many, this is narrower than you think.  The Jumping position is ideal for power generation through the floor and is utilized anytime we need maximum speed or power.

The Landing position is where your feet (heels) are shoulder width apart.  This stance is best for stability and balance rather than power generation as well as when we need to get our legs out of the way to get adequate depth on a movement. 

A partial list of exercises and their stances (at the beginning).

Jumping Position




Push Press

Push Jerk

Landing Position


Front Squat

Overhead Squat


This is mostly dictated by the fact that we can get our hips lower with the landing position than with the Jumping Position.  Did I miss any?  What other exercises should be included in this list?

Cassy and Carly utilize the landing position for thrusters. Notice that Carly's knees track out over her toes, allowing for proper depth in the front squat portion of the movement.

Workout of the Day:
Six sets of:
Bench Press
* Reps per set: (1) 5 reps, (2) 3 reps, (3) 1 rep, (4) 5 reps, (5) 3
reps, (6) 1 rep
Rest 90 seconds
Anchored Sit-Ups x 30 reps
(or for advanced athletes, GHD Sit-Ups x 15 reps)
Rest 90 seconds;
and then,
For time:
Row 1000 Meters

(gym record is 3:14.5 Freddy)

North Scottsdale CrossFit

Workout of the Day:
Take approximately 10-12 minutes to work up to approximately 85% of your
1-RM deadlift;
and then,
Every four minutes, for a total of eight sets, complete the following as
quickly as possible:
Deadlift x 3 reps (use approximately 85% of your 1-RM)
Box Jumps x 12 reps
Sprint 200 Meters

(Rest the remainder of the 4 minute cycle.  Record the time to
completion in each of the 8 sets.)

North Scottsdale CrossFit is proud to announce we are hosting Whole9 for a Nutrition Seminar and workshop on Saturday, August 21st at 9am.

Join Dallas Hartwig and Melissa Urban, founders of Whole9,
for a practical, straightforward, interactive discussion on the
important role nutrition plays in your overall health and fitness. In
this four hour workshop, you’ll learn:

  • How certain food groups are negatively impacting how you look, feel
    and perform, even if you don’t immediately notice their effects
  • What you should be eating to look, feel and perform your
    best – and why you don’t really need to weigh and measure all
    your food to achieve excellent fitness levels
  • How to break unhealthy patterns, habits and cravings related to
    food, and change the way you eat for the rest of your life in a healthy,
    balanced, satisfying and sustainable manner
  • How to make food work for you by speeding up the healing process –
    and how poor food choices contribute to keeping you sick, weak and
  • How to manage healthy eating under any circumstance – while
    traveling, at home with the family, during social events or in a
    business setting.
  • The best way to incorporate “cheats” into your diet, enjoying the
    foods you really want without compromising your overall health and
    fitness goals

Want to read more about our workshops? Check out our CrossFit
Stamford workshop preview
, and read what Robb Wolf has to say
about us.


Workshop Instructors:

Dallas Hartwig has a BS in
Anatomy and Physiology and an MS in Physical Therapy, and has been a
practicing physical therapist since 2001. He also holds numerous
CrossFit fitness and nutrition certifications.

From Dallas: “I believe that a high intensity exercise program is
both effective and sustainable life-long, when combined with good
nutrition and recovery practices.  I educate my PT patients about
nutrition, sleep, active recovery techniques, and stress management
practices as often as I do about the physiology of connective tissue
healing, lumbar stabilization, or biomechanics. It was this experience
that, in part, led Melissa and me to develop a comprehensive and
integrative practice (Whole9) to help our clients continue to
aggressively chase health and performance without being hindered by
nagging pain and injuries.”

Melissa Urban has authored
the fitness blog “Urban Gets Diesel”, and holds numerous CrossFit
fitness and nutrition certifications.

From Melissa: “I learned about fitness and nutrition by doing
researching, participating and learning, experimenting on myself, then
applying those lessons to clients. Good health and fitness doesn’t have
to be complicated, but it is more than just your back squat
plus protein grams.  It’s not just physical – there are mental and
emotional components that should be acknowledged as an integral part of
your personal evolutionary process. We help people identify factors
impeding their progress, change unhealthy habits and behaviors, and
attack their objectives in an educated, effective fashion. We help our
clients clear the path for real health and fitness achievements in a way
that feels both sustainable and balanced.”

This HBR article on Motivation is instructive with regards to CrossFit:

But when I break it down, the hardest part — the part for which I
need the discipline — is sitting down to write. I'll find all sorts of
things to distract me from starting. But if I can get myself to start a
post, I don't need much discipline to finish it.

Need willpower to work on something difficult? Ask yourself when you
need that willpower the most. Received feedback that you should talk
less in meetings? Figure out when are you most susceptible to blabbing
on. Trying to maintain a commitment to yourself or someone else?
Identify the times when you are most at risk of violating that

Then, whatever you do, don't give up in the moments when you're most
vulnerable. Don't give up the bike ride while standing under the awning
watching it rain. Even when your friend tells you you're crazy to go

In other words, never quit a diet while reading the dessert menu.
It's too tempting. That's not the right time to second-guess your
commitment. It's precisely the time to use your willpower and

Just get in the car.  Walk through our front door.  We'll supply the motivation from there.

North Scottsdale CrossFit

Workout of the Day:
Five sets of:
Jerk x
Rest 3 minutes
(Rest 10 seconds between each jerk.  The notation indicates
that you will do one jerk, rack the weight, rest 10 seconds, perform
another jerk, rack the weight, etc…until you have completed 5 jerks.
 You will then rest 3 minutes and repeat for a total of 5 sets.);
and then,
Two rounds
for time of:
20 Thrusters (135/95
20 Pull-Ups
20 Burpees

Inverted CF Games from North Scottsdale Crossfit on Vimeo.

Workout of the Day

Snatch Work


In teams of two, with only
one partner working at a time, complete a total of 10 sets (5 per
person) of:
20 Walking Lunges (55/35 lbs.)
10 Russian Kettlebell Swings (70/53)
5 Burpees

Kelly emailed us her Paleo Muffin Recipe that she got from Arrowhead CrossFit!  She has done a great job experimenting with different recipes to see what she likes, and what works for her body.  If you have any questions about Paleo, she's a great gal to ask!

Paleo Muffins North Scottsdale CrossFit

I substituted raisins for the dates. And I'm thinking changing out the
carrots for zucchini might be tasty too. 

Gluten Free Carrot Banana Muffin

2 cups
blanched almond flour
2 teaspoons baking soda
1 teaspoon celtic
sea salt
1 tablespoon cinnamon
1 cup dates, pitted
3 ripe
3 eggs
1 teaspoon apple cider vinegar
¼ cup coconut
oil, melted
1 ½ cups carrots, shredded
¾ cup walnuts, finely

In a small bowl, combine almond flour, baking soda, salt,
and cinnamon
In a food processor, combine dates, bananas, eggs,
vinegar and oil
Transfer mixture to a large bowl
Blend dry
mixture into wet until thoroughly combined
Fold in carrots and
Spoon mixture into paper lined muffin
Bake at 350°
for 25 minutes
Makes 18 muffins

I'm not young anymore.  I don't have the right body type.  I'm too busy.  I don't know what to do.  My spouse keeps garbage food in the house.   I hate to jog.  I don't want to get 'bulky'.  Weightlifting isn't for me.  I'm not athletic. I can't afford it (coaching/supplements/healthy food).  I don't know how to cook. 

People have all the reasons in the world why the folks at North Scottsdale CrossFit are in shape, and they aren't.  Of course, all they really have are excuses, a negative attitude, and some laziness.  Let's turn these excuses around. 

I'm 50.  I plan to have 50 years of life left.  Plenty of time to get in shape, and utilize my body to it's fullest.

I will eat cleanly to find out what type of body I really do have. 

I waste time on things that aren't important to me.  I'm going to prune my schedule so that the IMPORTANT things have time to be a priority

Oh, look! posts their workouts daily.  I guess I can follow their stuff.

Maybe my spouse and I can embark on a project of clean eating together so that I won't be tempted by her/his oreos…

Wow! It's such a relief to find out that jogging actually inhibits my ability to be a well rounded athlete. 

It's great to learn that when I do functional, full body lifts, I can get stronger with out looking like She-Ra.

Wow, 70 year old lift weights!  And they do it to maintain their quality of life?  I guess I could learn how to safely lift weight.  I do it in my real life anyway.  Might as well learn how to do it correctly. 

And on it goes.  We all make excuses.  Recognize them, discard them, and decide if your goals are something that are worth making changes to your life.  Because if they aren't, stop kidding yourself and relax.  And if they are, make the changes you need to make.  It isn't that bad, but it is a process.

north scottsdale crossfit

Workout of the Day

Eight sets of:
60 seconds of Max Reps Push-Ups
60 seconds of Rest
30 seconds of Max Reps Pull-Ups
90 seconds of Rest

Post total reps and track reps by round and by exercise

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