Push. Run. Squat
Warm up
15 Push ups
High knees 10 rounds
Skill
Overhead squat
Work
Overhead squat
Box jump
5, 10, 15, 20, 25
Recipe: Chicken Roll Ups
Here’s a fun way to jazz up your chicken and for those who are avoiding grains, its a great substitute for breaded chicken.
Ingredients:
1 chicken breast (ounces accoding to needed protein blocks)
1 tbsp avocado
1 tbsp salsa
1/4 cup ground almonds
1/3 tsp olive oil
Directions:
Heat oven to 350 degress
Pound out the chicken to about an 1/4 inch thick. Place the avocado and salsa in the middle of the chicken breast. Roll the chicken up over the avocado and salsa. Hold in place with a toothpick. Coat chicken with the olive oil and roll the chicken in the ground almonds, coating it on all sides. Place chicken in a lightly greased pan and bake for 20-25 minutes depending on the thickness of the chicken. Serve with veggies and or olive oil to round out your blocks.
1 serving = 5 fat 5 protein (if you are using 5 oz of chicken breast) and 1/3 block carbohydrate
Adjust fat down by adjusting the amount of ground almonds and avocado.
Enjoy!
Post your feedback and suggestions to comments.
“The Hangover”
Warm up
Row 500 meters
Lunge 50 steps
3 Rounds
Work
Pull up (chest to bar)
KB swing (Russian)
Dumbell Thruster
21,15,12,9,6,3
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Fit for Fall
Here is another great article featuring CrossFit Scottsdale in Septembers Arizona Foothills magazine.
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Team CrossFit Scottsdale Lev I
Congratulations to all 22 students who passed last nights Level I test. This was another amazing turnout at CFS and I could not have been more proud of my students. There were tons of P.Rs and 9 *Leader Board records posted. We will be testing every 90 days, so if you missed it plan on the next test to be in November and for you “Firebreathers” our 1st Level II test will be in October.
Evan *400 meter run 1:04
Angie
Doug
Skip
Dave
Erin *400 meter run 1:28
Larry
Steve
Nick
Myrna *Hand stand hold 3:04
Brett *Push ups 70
Bob
Matt
Kristy *Sit ups 75 Push ups 67
Peter
Sonya
Katie
Jedi
Marc
Kristin *500 jump ropes in a row
Jesse
Andrew *Sit ups 74 Hand stand hold 2:24 Who missed the cut by one exercise and is 16 years old
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“I like to move it move it”
CrossFit Kids Scottsdale shows you fitness for all ages. Watch this 2 year old do 1 box jump/5 pull ups/1 pull up hold/40 yard dash/1 burpee.
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“Filthy Fifty”
This is one of the very 1st W.O.Ds I was ever CRUSHED by in March of 2008. 18 months later I got CRUSHED again.
50 box jumps 22″
50 jumping pullups
50 KB swings 50#
50 walking lunges
50 knees to elbows
50 push press 45#
50 back extensions 45#
50 wall balls 45#
50 burpees
50 double unders
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Kettlebell Instructor Lev I
The CrossFit Kettlebell Instructor Certification course is designed to provide the necessary skills to teach kettlebell exercises, detect and correct common errors, and safely conduct kettlebell training. The requirements of the course are quite stringent, primarily for your protection and the safety of those you train.
Congratulations to Coach Erica for passing her certification this weekend at Core CrossFit in downtown Phoenix. Expect to learn a variety of K.B work from Coach as she designs and programs W.O.D’s with the K.B in mind.
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“High physical conditioning is vital to victory”
General George Patton, US Army
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Fantasy Football at CrossFit Scottsdale
That’s right… Football fans we will be holding our very own Fantasy Football League complete with a live draft this Friday night at 7pm. Whether you are a Veteran or Rookie this drafts for you. Email skipdive1@msn.com to enter the league and RSVP for Friday nights event.
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Free CrossFit Class at CityNorth
08/06/2010 - 09:30 AM
Join CityCenter of CityNorth for Free Fitness Friday's with CrossFit Scottsdale. Bring a great attitude and get ready to jump start your fitness routine. 9:30am at Fountain Court across from Mojo Yogurt.
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Level 1 Test for the White Band at CrossFit Scottsdale
08/12/2010 - 06:30 PM
Come one come all…if you are ready to move into the next stage of your training and want to wear the white band join us on Friday evening at 6:00pm for the L1 test…if you want to see what it’s all about, come and cheer your teammates on. Please be sure to bring your Success Journal so that a Coach can mark off what you pass/fail and your times. To qualify, your baseline time must be under 5:15 (men) and 6:30 (women) at the intermediate level. You will only be allowed one attempt at each exercise.
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Free Class at Lululemon Sat 11am
08/14/2010 - 11:00 AM
Free CrossFit class at the Lululemon Showroom at the Borgada 6166 N Scottsdale Rd, Scottsdale. All fitness levels and ages welcome.
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Food as Fuel Class at CrossFit Scottsdale
08/14/2010 - 12:00 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.
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CrossFit Scottsdale Connections Networking Luncheon hosted by Calistro Bistro
08/17/2010 - 12:00 PM
Come network with your fellow CrossFit Scottsdale students and learn their professions and see how we can all help eachother with business. The next CrossFit Scottsdale Connections Luncheon will be held at Calistro Bistro hosted by Devin Walsh at 18221 N. Pima Road #140, Scottsdale, AZ. If you are interested in joining, please rsvp to Ashley; ashley@crossfitscottsdale.com
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Free CrossFit Class at CityNorth
08/20/2010 - 09:30 AM
Join CityCenter of CityNorth for Free Fitness Friday's with CrossFit Scottsdale. Bring a great attitude and get ready to jump start your fitness routine. 9:30am at Fountain Court across from Mojo Yogurt.
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CrossFit Scottsdale Anniversary Party!
08/20/2010 - 06:30 PM
time Flies when you're having fun and getting fit! Hors d'ouvres and beverages, lululemon athletica fashion show, CrossFit and CrossFit Kids Workout demos, Raffle, Live Music and Team Awards! Come join us in this GREAT celebration of success. Thank you to all of our amazing students for making this possible. Friends and Family are welcome!
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Back to School Meals with Chef Rachel Albert
08/27/2010 - 06:30 PM
Eating healthy meals doesn’t have to take endless hours of labor. If you know where to shop, what to buy, and how to cook with multiple meals in mind, you can pull together great meals for the whole family with leftovers to spare. Chef Rachel will show you how to simplify meal planning with satisfying salads, easy protein dishes, dressings, and mix and match menu ideas. Wheat free, gluten free, dairy free cooking demonstration. Menu Curried Chicken Salad with Grapes & Nuts Steak Salad with Roasted Vegetables, Avocado & Lime Dressing Baby Greens with Toasted Pecans & Poppy Seed Pineapple Drizzle with Turkey Breast The Everlasting Salad Homemade Beef & Bison Jerky Toasted Nuts with Herbs & Spices
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Food as Fuel Class at CrossFit Scottsdale
08/30/2010 - 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.
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Here's to the Heroes
09/11/2010 - 08:00 AM
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!
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CrossFit Scottsdale Connections Networking Luncheon hosted by The Tousley Team
09/21/2010 - 12:00 PM
Come network with your fellow CrossFit Scottsdale students and learn their professions and see how we can all help eachother with business. The next CrossFit Scottsdale Connections Luncheon will be hosted by Devra and Carol Tousley, our preferred residential real estate team. Details and location to follow! If you are interested in joining, please rsvp to Ashley; ashley@crossfitscottsdale.com
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CrossFit Scottsdale Connections Networking Luncheon hosted by Perry Chrisler of Concierge Communications
10/19/2010 - 12:00 PM
Come network with your fellow CrossFit Scottsdale students and learn their professions and see how we can all help eachother with business. This month's CrossFit Scottsdale Connections Luncheon will be hosted by Perry Chrisler of Concierge Communications. The meeting will take place at Telesphere 9237 E. Via De Ventura, Suite 250, Scottsdale, AZ 85258. If you are interested in joining, please rsvp to Ashley; ashley@crossfitscottsdale.com
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September 21st, 2009 at 5:06 pm We made these for our first Paleo dinner party. We substituted the regular salsa with a home made nectarine and ...