I Know. I get it. You are hungry and you want a snack. You have been working so hard at being good, but you just want something sweet. You are thinking…”Maybe I’ll have just one cookie. Nobody will know and it is just a small cheat.” Well everyone, those internal battles that you have with yourself are over. CrossFit Scottsdale is now proud to offer Laughing Giraffe Organics, the no cheat sweet. Their line of granola and snakaroons are not only raw, vegan, and gluten free, but they taste great too! Whether you miss your cereal in the morning, need a quick snack, or you want to satisfy your sweet tooth, with four great flavors, you now have some tasty options. Even our nutrition coach can’t complain about this healthy alternative. To make it even better, every time you open a bag of this delicious snack you will not only be supporting a local business but also a fellow CrossFit Scottsdale student. So go ahead, grab a bag, and be guilt free when you enjoy!!
In our quest to eat healthy we eat more vegetables and fruits, but what happens if those fruits and veggies have more chemicals on them than all of the processed stuff we are trying to avoid?
Buying Certified Organic fruits and vegetables will minimize your exposure to pesticides as the USDA prohibits the use of pesticides on certified organic foods. As much as all of us would like to buy everything organic sometimes that’s just not in the cards. Now the coach in me would tell you that this is an investment in your health and even though it may cost more in the short term it will certainly pay off in the long run. Not only will you feel better on a day to day basis once you have eliminated the chemicals but it will set you up to be optimally healthy.
Now the realist in me would give you this link to “The new Dirty Dozen: 12 foods to eat organic and avoid pesticide residue to guide you to the right foods to buy to minimize your pesticide exposure” if you are not buying organic. Either way shop wisely and make sure you know what you are putting in your body.
Here is a Paleo Pancake Recipe from one of our students:
GOOD MORNING – Perfect Pancakes
Ingredients:
3 whole eggs
1/2 cup almond meal
1/2 cup coconut milk
1 cup apple sauce or 2 bananas
2 tsp cinnamon
1 tsp vanilla extract
Coconut oil or EVO for cooking (go light on the oil, you just want a non-stick surface)
If you like fruit like I do, I recommend:
1 cup blueberries
1 apple, cored and chopped or
2 bananas sliced or
1 peach, pitted and chopped (this is my favorite!)
Prep:
Whisk or blend all ingredients until smooth (except blueberries or added chunky fruit). Fold in fruit. Cook in lightly oiled sauté pan or on griddle. ~2-3 min on each side or until bubbles are popped in the center of pancake.
*Keep them thin for a more pancake like texture.
**There are eggs in there, so you want them cooked thoroughly, but eggs make flipping these little suckers a bit tougher if you don’t have a good non-stick surface
For a tropical fruit syrup we took frozen pineapple, mango, and 3 tbsp coconut milk and cooked it in a sauce pan on low until it is mushy. The same can be done with frozen berries just leave out the coconut milk.
Eggs, Bacon, Fruit, Avocado & Paleo Pancakes
Skips Swimming WOD:
Swim the length of the pool and back
34 Squats (in or out of the water)
34 leg kicks in the water
After thorough research and examination we have decided to pull Muscle Milk off of our shelves. With no defining regulation on supplements by the FDA. A new Consumer Reprts issue explains some of the research behind these private tests. Just like anything too much can not only be bad but harmful to your health. The bottom line is if your looking for a protein replacement try our lactose and toxin free egg protein. Drink a 8-12oz glass of milk or hunt, kill and cook an animal. If you would like to try a sample we will be making strawberry and banana smoothies on Saturday during the chipper challenge.
Tests at an outside laboratory of 15 protein drinks, a review of government documents, and interviews with health and fitness experts and consumers. Showed that some protein drinks can even pose health risks, including exposure to potentially harmful heavy metals, if consumed frequently. All drinks in our tests had at least one sample containing one or more of the following contaminants: arsenic, cadmium, lead, and mercury. Those metals can have toxic effects on several organs in the body.
The Spring Paleo Challenge was a huge success! 50 CrossFit Scottsdale students underwent the task of eating meats, veggies, nuts and seeds, some fruit, little starch and NO Sugar, and came out looking better, feeling better and performing better. It was LIFE CHANGING to say the least. This Paleo challenge was based on collecting points, improvement in performance on the WOD “Cindy” and improvement on measurements of body fat, inches and weight.
So here they are…WINNERS OF THE PALEO CHALLENGE:
The Ladies:
First Place: Hallie F.
Second Place: Alison N.
Third Place: Stephanie B.
The Guys:
First Place: Bob H.
Second Place: Ryan M.
Third Place: Roger Z.
WOW!! They rocked it!
Congratulations to everyone who participated. Ultimately all of you won. In reading your goals for the challenge and what you accomplished I am so proud of each and everyone of you. The hardest part of getting and staying healthy is your nutrition. If you changed even 1 thing about your daily routine from what you learned in this challenge you are better off because of it and that is a win for a longer, healthier life.
WOW!!! So you set out 6 weeks ago to look better, feel better and perform better…and that is exactly what you did!
Winners will be announced Wednesday but here are some of the highlights from today:
The top improvements on “Cindy” were
Scott H. from 10 to 18
Jeff Z. from 7 to 12
Mel from 18 to 24
Alison N. from 16 to 20
The guys averaged as a whole a 2 round improvement while the ladies averaged 3! Stellar work CrossFit Scottsdale! Enjoy the weekend and get your plan together on Sunday for the week.
As we near the end of the Paleo Challenge, the question has to get asked, was this just a “diet” for you or has your lifestyle changed?
Paleo for me has become a lifestyle. It is the way that I eat most of the time. My old habits of pizza on Fridays and baking cookies on Sundays are things of the past. Instead I spend my Sunday’s making Paleo muffins, turkey burgers, meatballs, better barbeque sauce and roasted vegetables. On Friday’s we grill out and maybe make some coconut ice cream. I am certainly not Paleo 100% of the time but the majority of my food is Paleo. I feel better, look better and perform better when I eat foods found in nature. This is what keeps me eating this way about 90% of the time. Ultimately I am 100% aware of how the food I eat affects me. There is the occasional time when I decide to eat whatever I want, Paleo or not. Sometimes its worth it. Most of the time its not and so I go back to my normal routine of eating Paleo and all is good again.
My advice to you as the Paleo Challenge comes to an end is to eat whatever it is that you missed the most. Eat a really good quality version of that food. Enjoy it. But before you do, before Saturday think about how this challenged affected you. What have you learned? How did it change how you think and feel about food? What parts of the Paleo diet have you turned into a lifestyle?
~Coach Tiffany
“What lies behind us and what lies before us are tiny matters compared to what lies within us.”
~Ralph Waldo Emerson
CrossFit Scottsdale is now carrying a delectable array of Paleo Women Snacks & Granola. Paleo Women was developed and launched by Chef and CrossFit fanatic Laura Keenan in March of 2010 because of the lack of Paleo style snacks out in the marketplace. Paleo Women creates “Paleo Style” Granola’s meaning, recipes designed with our cave dweller ancestors in mind.
“Women” refers to our female ancestors who ”Gathered” nuts, seeds, berries, fruits, spices & natural sweeteners – so men these are treats for you too! The snacks are all natural, wheat & gluten free so for celiacs & vegetarians who are searching, the snacks are quite a discovery. For those looking for great snack fuel or post workout treat, you’ve come to a delicious place! Available now for your Granola pleasure we have: Apple Crisp, Cacao Nut, Banana Nut Crunch & Cappuccino Crunch Granola’s. Anyone who has tasted these Paleo pleasures has been very pleased indeed. For those of you in the Paleo Challenge, these snacks can double as a breakfast option as a cereal (try it with Almond Milk). Try them, I promise you’ll love them, even my kids can’t get enough…
Bob H. 238
Roger 229
Perry 225
Paul 218
Ryan M. 214
Ashley P. 209
Ted 209
Branson 164
Stu 163
Chris T. 156
Jeff Z. 129
Cavewomen:
Hallie 240
Patty N. 227
Jane 216
Sara H. 212
Tiffany 211
Patty C. 210
Stephanie 209
Jaclyn 200
Dani 198
Melissa E. 198
Najla 192
Katie K. 178
Jennifer 168
Marguerite 166
Awesome job so far CrossFit Scottsdale! What results have you seen so far?
These totals do not include week 4 and if you are not listed I don’t have your numbers. Make sure you points are up on the tracking sheets in the gym to be included in next week’s leaderboard. There are 2 weeks left to collect points. Every point counts so let’s step it up!
Finals are May 22nd. You will need to come to either the 9am or 1oam WOD and the challenge measurement finals at 11:30am.
So you did it. You took the plunge and went head first into the paleo challenge. Awesome. Perfect. Fantastic. Now what?
We at CFS want you to achieve your paleo goals and we want to do everything we can to support you. So when you spoke, we listened:
“I want to look like superman, but my schedule is more like Clark Kent’s.”
“My ancestors were less hunter and more gatherer.”
“My energy level is closer to a hibernating bear than the caveman that hunted him.”
On the paleo diet, protien is key. While we all know that real food is the most important part of our diet, sometimes we need a little help meeting the protien demands of our CrossFit lifestyle. With that in mind, CFS is now selling egg protien for $35. That’s right folks, the same brand you find at supplement stores is now avaiable for $35 at CrossFit Scottsdale. Ask a coach how you can get yours today.
CrossFit Scottsdale will be having its 2nd Annual Here's to the Hereos WOD event on Saturday September 11th in honor of our Heroes from 9/11. Come train for FREE alongside soldiers from Luke Air Force base, National Guard, Scottsdale police and Fire fighters. Classes will be at 8am, 9am, 10am and 12pm. Be sure to RSVP now as space is limited!
Food as Fuel Class at CrossFit Scottsdale
09/13/2010 - 07:00 PM
new students....or those that just want to brush up and get back on track with their eating habits. Learn what to eat, when to eat and how to do it for optimum results. We will be reviewing the ins and outs of the zone and paleo diet. Plus tips and tricks to make eating optimally a lot easier.
Come network with your fellow CrossFit Scottsdale students and learn their professions and see how we can all help each other with business. September CrossFit Scottsdale Connections Luncheon will be hosted by Perry Chrisler of Concierge Communications. The meeting will take place at National Headquarters of Hosted VIP provider Telesphere 9237 E. Via De Ventura, Suite 250, Scottsdale, AZ 85258.
If you are interested in joining, please rsvp to Ashley; ashley@crossfitscottsdale.com
Level 2 Test (The Orange Band) 7:00pm
09/23/2010 - 07:00 PM
Students that want to test for the orange band must have already passed the L1 white band test.
The Freaky 5K Prelims
09/25/2010 - 08:00 AM
How do you feel about running? Do you love running and want to keep getting better and faster? Do you hate running and find it frustrating? In either case, the only way to improve is to KEEP RUNNING. Nobody gets better at anything by NOT doing it. Every great athlete at one point was the new guy, learning, fumbling and failing just like the rest of us. People who have achieved "mastery" don't ever stop the work, though. They exercise their "show up, don't quit" attitude over and over. A great way to make the "work" interesting is to put some "skin in the game" and to do it with a group of like-minded people.
Which leads me to...the CrossFit Scottsdale 5K Challenge. Are you in?? Cost is $25.00 per participant. Sign up by emailing infor@CrossFitScottsdale.com or signing up at the gym.
CrossFit Scottsdale Kids Open House
09/25/2010 - 10:00 AM
Parents- bring your kids and watch our fitness demos, Kids-play fitness games and do a workout
Exercise your mind too as Mad Science will be doing fun fitness and nutrition related science activites and demos.
Keep your kids as healthy as they can be with ChiroKids. North Scottsdale Family Chiropractic and Dr. Tuzzolino will be doing backpack checks and scans to ensure your child’s safety and health. Think outside the Lunch Box with fun/easy healthy snacks and ideas.
CrossFit Scottsdale Kids gives the next generations a foundation in health and fitness that lasts a lifetime. We are a program that empowers kids to be the best versions of themselves, challenging them in new and different ways and relating to them on topics of their own diet and exercise.
CrossFit Scottsdale Kids Builds: Confidence, Focus, Strength, Manners, Discipline, Fitness,Goal Setting,Teamwork, Leadership Skills, Sportsmanship and
Better Grades
Come see what it’s all about!
RSVP to Tiffany at Tiffany@CrossFitScottdale.com
Food as Fuel Class at CrossFit Scottsdale
09/27/2010 - 07:00 PM
new students....or those that just want to brush up and get back on track with their eating habits. Learn what to eat, when to eat and how to do it for optimum results. We will be reviewing the ins and outs of the zone and paleo diet. Plus tips and tricks to make eating optimally a lot easier.
Come network with your fellow CrossFit Scottsdale students and learn their professions and see how we can all help each other with business. October CrossFit Scottsdale Connections Luncheon will be hosted by The Tousley Team. The meeting will take place at Toll Brothers brand new model homes in Wingate Ranch located at 18570 N. Thompson Peak Parkway, Scottsdale, AZ 85255.
If you are interested in joining, please rsvp to Ashley; ashley@crossfitscottsdale.com
The Freaky 5K Finals
10/30/2010 - 08:00 AM
How do you feel about running? Do you love running and want to keep getting better and faster? Do you hate running and find it frustrating? In either case, the only way to improve is to KEEP RUNNING. Nobody gets better at anything by NOT doing it. Every great athlete at one point was the new guy, learning, fumbling and failing just like the rest of us. People who have achieved "mastery" don't ever stop the work, though. They exercise their "show up, don't quit" attitude over and over. A great way to make the "work" interesting is to put some "skin in the game" and to do it with a group of like-minded people.
These are freakin' delicious. Im going to buy a pack and then hide them from myself for fear Ill ...