When we started coming to CrossFit Scottsdale as a family in November 2011, neither of my kids had ever been involved with any sort of organized exercise program. Well, a year and a half worth of CrossFit Scottsdale Kids Classes has provided both my kids (now = 7 year old boy and 5 year old girl) with way more strength, stamina, coordination and confidence than could have been possible otherwise.

For example, my son Garrett was only 5 when we started and, like most of us when we first start CrossFitting, he struggled with some of the movements. Specifically, he was nowhere close to being able to do a basic air squat.   Now, fast forward a year and a half and these are pictures of Garrett playing catcher during a couple of his recent little league games.

He is the only catcher in his entire division who actually gets into and holds the catcher’s squat for every pitch – all the rest of them start off kneeling or are kneeling after one or two batters.  Garrett LOVES being the catcher and this simply would not have been possible without the CrossFit Scottsdale Kids Program.  Garrett and his best friend Kanon are already making plans when Kanon is pitching for the Yankees and Garrett is the catching for the Orioles – big dreams that Garrett never would have started dreaming if CrossFit Scottsdale hadn’t enabled him to be his best.

You help so many people change their lives for the better, even those that are too young to appreciate it. On behalf of my entire family we are eternally grateful to you.

Sincerely,
John Holt

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I’ve only been with this encouraging, awesome family five months-and it’s been one of the best experiences of my life. I never thought I could see results that would last. I’ve lost weight before, but it’s always come back on weeks later. I can honestly this lifestyle change has dramatically improved my quality of life. I can’t have to have a more dramatic before and after, but for only five months-I’d say there’s a change!

Thanks again to all the great staff and coaches. I’m going to make the most out of my last three weeks here!

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When I walked through the doors of CrossFit Scottsdale in July of 2011, I didn’t have the slightest idea of what I was getting myself into. If you would have asked me before that day if I was ready go into the military, I would have said yes with one hundred percent confidence. It wasn’t until I came in and met Coach Luke and Coach JennD that I got a very rude awakening, not only were my physical standards below average, not being able to complete more than one pull up, but my mental strength and confidence were nowhere near the place needed to get a chance to prove myself in the Navy’s Special Warfare.
Since that day, Luke has taken me under his wing, and has been one of the largest impacts in my life. Allowing me to become a Jedi at CrossFit Scottsdale which has taught me how to think for myself and how to do things I never would have done on my own. Anything from cutting carpet for an office, to driving to Texas and loading up a truck with so much stuff that it seemed impossible, to learning how to surf. I have learned to adapt to any situation that will ever be thrown my way, I have become Level 1 CrossFit certified Coach and have learned how to take charge of 20+ people at once. Now I can honestly say that I am as ready as I could ever be to enter the most intense training of my life. I am a better person 18 months later in every sense, I am more confident, stronger, faster, closer with my family, and I never would have thought that coming in to a gym that I found on the internet would have changed my life so much. This entire experience has been a blessing and I am beyond thankful for the people I now have in my life.

“LOGAN”
1 snatch
5 pull ups/10 push ups/15 air squats
2 snatch
5 pull ups/10 push ups/15 air squats
3 snatch
5 pull ups/10 push ups/15 air squats
All the way to 10 snatches
#135/95

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 Robert takes a break from strength training to smile. Injuries are part of training
and they happen often. This one was actually from a snow boarding trip. We can scale
and adapt any injury and any movement with KAYYEM fitness. NO EXCUSES!!!!

Workout of the Day:

A1 Front squat 31×1 4-6 reps
A2 Pull up 10-15 reps
A3 Jump rope -45 seconds
5x Rounds/2 min rest

short break~

B1 Kettle Bell snatch 20x seconds each arm 10x second rest 8x
C1 max push up 2 min

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When you let go of who you are, you find who you can be…

When I walked into Crossfit Scottsdale (CFS) in October of 2011 I simply needed a new “gym” to meet my needs of a challenging workout, little did I know how much more I would gain.  I had worked in fitness for several years, trained many of my previous police partners and SWAT officers, and met my own fitness goals including marathons, triathlons, figure competitions, obstacle courses, sparring, etc, so all I thought I needed was a new place to work out.  I left the police department the month prior after five years to pursue medical school and when I left the department I also left a lot of my motivation, workout partners, and a “gym” I called home.

My initial appointment was with Coach Erin who first showed me around and explained what took place during classes.  I remember her showing me the wall of member pictures and explaining that CFS was more than a place to work out, it was a community, a family.  As she explained, I nodded and smiled as I thought to myself “I’m not here to make friends, I’m here to work out.”  Then came the baseline workout.  When Erin showed me what it was I thought, “well that’s easy”, but after the workout kicked my butt, I was tired, angry, confused, motivated and sold!

As I began taking classes, I quickly learned what Erin meant by “community”.  Every class I attended, people weren’t just friendly, they were actually happy to have me there. They wanted to know me, they wanted me to succeed at every WOD, and they were excited about any and every accomplishment.  This was strange for me, and it happened everyday!  Every class I attended kicked my butt in a new way…I had become addicted!  It wasn’t until January 14^th, Martin Luther King Day, when I finally learned what it felt like to be “one of the family”. That day was the infamous “Murph” WOD.  I had seen what the workout was and thought to myself “This is going to be hard as hell, and how will everyone possibly finish?”    Even though I was struggling with the 2 miles of running, 100 pull-ups, 200 push-ups and 300 air squats, I still found myself working with and cheering on others at the same time.  Not just cheering on others but seeing their struggle, feeling mine, and desperately wanting them to finish and achieve.  When everyone finished, I found myself more excited about everyone else’s accomplishments than my own. It was then that I realized I had joined a family, not a gym.

Over the months at CFS I had watched segments of the Sealfit classes every Friday and was intrigued, but intimidated.  Sealfit appeared to be the extreme of all physical and mental feats and “only the strong could survive”.  I had been missing the mental strength training component of police life and observed it in Sealfit.  As I had already set up my appointment with Luke Kayyem to go over my goals and aspirations, I decided I would inquire about Sealfit.  The smile on Luke’s face when I asked if he thought I could do Sealfit was one I will never forget.  His smile said “so she finally wants me to really kick her ass!”  Luke never did answer my question if he thought I could do it, he simply kept on smiling and said “just don’t be late.”  That was it.  I was motivated, excited, and SCARED!

No one knew at that time I had signed on with the US Navy and that I was scheduled to be shipped to boot camp and training in a few months.  The Navy would help me with medical school, medical experience and most of all the structure I had been missing.  When I began Sealfit I knew it would be physically difficult and would help me brush up on my mental strength needed to prepare for the Navy.  It did more than that.  Every week after Sealfit, my friends would see all the bruises, cuts and scrapes and ask “Are you crazy?” “Yes”, I would answer and continue to rant and rave about all the difficult tasks the Sealfit team overcame that week.  Running for miles with weighted weapons above our heads, hundreds of burpees, push-ups and flutter kicks, running with water soaked BDU pants and boots, and what felt like a fire hose spraying us in the face while still expecting us to call out cadence, we had become a team.  Every week, in spite of all the bruises, cuts, scrapes, sore muscles and fatigue, I still smiled.  I was one of them, one of the team.

When I came to Crossfit Scottsdale, I believed I only needed a new place to work out.  I am leaving for the Navy within the month and I am leaving not only with a new unexpected family and support, but I am mentally and physically stronger than I could have ever imagined.  I feel as though I can take on any challenge the Navy throws at me. I appreciate so much the support and friendships I have gained through CFS.  Most of all, thank you Luke and Najla for everything you have done for me and making it possible for me to stay. You are amazing!

~Michelle Crumb

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“My Crossfit Scottsdale Journey”

One year ago, I weighed 209# in the morning and about 213# at night. Don’t ask why I weigh myself twice a day, I just do.  At that time I was a new father to a beautiful girl Audrina Reese Rotan and a loving husband to my beautiful and talented wife Heather Rotan.  “I love you both”.  Then it happened on May 22^nd I walked into CrossFit Scottsdale for a scheduled baseline not having a clue of what to expect, halfway through the gym doors I was greeted by a tatted up buff guy who introduced himself as Coach Luke.  He asked me to complete some forms and then proceeded to show me around the place. He asked questions about my fitness level and showed me the high priced equipment everyone was using to get fit. “Okay”. He also talked about taking down some ‘globo gyms’ but I had no clue what he was saying, I wasn’t paying any attention I was still trying to figure out how the f$#% my wife talked me into this shit. After that he asked me to warm up with one of his students by going for a 400 meter run. When I returned we got right into reviewing what the baseline consisted of:  500 meter row, 40 air squats, 30 sit ups, 20 push-ups and 10 pull ups. Just so everyone knows, I had no history of ever working out. I paid a lot of memberships just really never did any time. As I started the row I could hear coach behind me saying keep it under some “number” and “lets go”, about 250 meters in I was thinking I’m never going to make this I’m already gassed out but some how I finished the row and moved into the air squats, holy crap those suck and then the sit ups, holy crap those suck more, and then the 20 push ups, holy crap those suck even more and then the final 10 pull ups, holy crap those suck balls and then “BAM” it was all over, along with the rest of my day. I turned in an outstanding time of 12:08, probably one of the worst in CrossFit Scottsdale history. I still ask people “hey what did you get on your baseline” just to see if I did better then them. Nope none higher. Bunch of liars out there. After the baseline I laid on the ground for about a half hour trying to figure out where my life was going to end. Coach got me some sugar water and then I proceeded to get up and try to make my way to his office. On the way there still woozy and wobbly he said your name is on a puke bucket out back if you need it.  Believing him I headed that way, he quickly stopped me and said, no the restrooms right there make sure you clean up afterwards. I spent a good 15 minutes puking my guts out before getting to his office. He started reviewing the different memberships and pricing options. Again not paying attention. My mind and body were in survival mode and I needed to get the hell out of there and home before death. I told coach I got to go but I will be back to sign up. I’m sure in his mind he was thinking this pus$% I wont see him again.  I sat outside in the car for another 30 minutes before driving home. Thank god the baseline was mid day I probably struck multiple curbs and who knows what else on the way home. However, I do remember walking through my front door to my wife and her looking at me like she had seen a ghost. I headed to the master bath where I spent several more hours laying on the floor while my wife made fun of me. Lasted pretty much the entire day.

The very next day I went to work, It started out like most and quickly turned into the rest, very stressful. I then began thinking about CrossFit and how it affected me the day before. I was able to push my body and mind to a place where I was not able to think about my day-to-day worries and that’s when I made the decision to go back and get signed up. I didn’t join CrossFit because I wanted to be fit I joined because I wanted to go one hour a day where the only thing I could possibly think of is completing the WOD (workout of the day).  To date when I walk into Crossfit Scottsdale I have never thought about what I had to do at work or what stresses may be awaiting me in my personal life.

My major accomplishment at CrossFit Scottsdale over the that last year include completing my first WOD on May 24^th 2011, since then I have completed a 4.2 mile Mad Mud Run thanks to the help of Coach Jenn D or better known to fellow students as “The Finisher”.  Thanks for getting us booed because you didn’t want to get muddy at the end. LoL. I have competed in 1 Paleo challenge where I took second place only loosing to the “mayor” of CrossFit Scottsdale Bob Hisle. What a shark.  He still owes me a beer.  My personal records or “PR’s” include 285# deadlift, 170# clean and jerk, 205# back squat, 120# snatch, baseline of 4:44 and a mile time of 7:46.  Recently I participated in Hell Week IV and successfully passed with the rest of the warriors and completed the Pat Tillman run with my wife.  I have passed the level I test and will attempt for the second time the level II on June 21^st hopefully putting in a much better performance.  Oh yeah I almost forgot I lost 50 pounds and currently weigh 163# in the morning and 165.5# at night.  Again don’t ask why.

I would like to thank everyone who has played a key role in the transformation of Richard Scott Rotan and the friends I have met through CrossFit Scottsdale who continue to support and push me through every WOD.  A big thank you to Coach Luke and Najla for providing a facility that achieves amazing results and provides the opportunity for people to change there lives. To all the coaches who have been apart of my transformation present and past I thank you and please continue to do what you do because you impact lives for the better. When considering your workout box I highly recommend one place and that is Crossfit Scottsdale.

I’m sad to say but my wife and I will be relocating in the month of August to Vegas baby. No I’m not becoming a stripper with this new body. My wife and I are starting a new chapter in our life. We will be sad to leave behind such and amazing place.  I will never forget what this place has done for me and my family and I will continue to live the lifestyle that has been instilled in me by my CrossFit Scottsdale coaches and fellow crossfitters. Again thank you all and hopefully we will WOD again.

All I can say is “ I Wanna Fran myself like an animal”.

Rich Rotan WOD: “Game Changer” For Time.

Get Married September 2009

Quit smoking March 2010

Move to Scottsdale June 2010

Have a beautiful girl November 2010

Lose 50 pounds May 2011-2012

Move To Vegas 2012

Sincerely,
Rich Rotan

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….It’s a start, but how will you finish?

No doubt we all want to look better in our swim suit, in a wedding dress or in no clothes at all.  In many cases this desire drives people to start going to the gym, eating better or even venture into the local CrossFit box.  With the best of intentions we start into a routine of exercise and sensible eating.  Typically we give it a good 3-6 months of quality effort, I am being generous here, see some results and feel pretty good about ourselves.  Unfortunately that is where it ends in most cases.  Vanity itself is too superficial to keep us motivated to accept a lifetime of health and fitness.  It can be a start, but in no way is it ever the end.   There is good reason; there should be no end to health and fitness.  It needs to be a lifetime pursuit.  The question then becomes, “What’s the motivation?”  How do we talk ourselves into grilling free range chicken and laying it over an organic green salad with olive oil and avocado when the Dominos guy is on speed dial and that fully loaded pie goes great with the beer and NBA Finals game you are about flip on the TV?

I don’t have all the answers but I can share with you my experience, which started with vanity.  Almost four years ago after my daughter was born I saw myself in a photo holding her in the swimming pool and I was revolted by what I saw.  That coupled with my brother’s wedding six months away in Puerto Vallarta I decided to make a change.  I was going to get ripped!  I played sports throughout high school and college I knew what needed to be done.  Eating right and exercise were in my foreseeable future.  I hit my vanity goals, by the end of the year I was in good shape for my brother’s wedding.  I remember thinking after the wedding, “I want to keep this thing going!”  At that moment I realized something was different this time, it wasn’t just about me.  I want to be a good role model for my daughter I want her to understand that good nutrition and an active lifestyle are important.  I continued to pursue health and fitness, only now it was different, it was followed by research, studying, reading, a constant quest for knowledge about how different foods affect your body, how food helps your performance, how to train for performance rather than just working out or exercising.  This all came to a head in 2011 when I found CrossFit.  I saw a posting on Facebook for a 24 hour endurance WOD, for some reason it sounded like a challenge I wanted to be a part of.  I called the phone number, reserved a spot and showed up at CrossFit Scottsdale to workout, eat and occasionally nap with about 30 people I had never met before for 24 consecutive hours!  What I found changed everything again.

I found the athlete I always wanted to be, I found community and most importantly I found friends.  CrossFit made me feel like I did when I played sports as a kid and young adult.  It made me feel strong, powerful and in control of my life.  It transformed diet and exercise into nutrition and training.  Believe me, there is a difference!  Almost instantly I was surrounded by people who cared about this stuff as much as I do.  Diet and exercise wasn’t just something these people do to look good, although we are a good looking bunch if I say so myself, it was a way of life.  Proper nutrition was the foundation for the next WOD, it was the foundation for competition and really the foundation for life.  It was certainly the training and challenge aspect that drew me into CrossFit and CrossFit Scottsdale, but the community has kept me here.  When you were a kid you made new friends daily, as a teenager weekly and as a young adult maybe a new friend every 6 months to a year.  As you progress into your 30’s making new friends does not happen quite so often.  I have made so many new friends in my year at CrossFit Scottsdale it really is hard to believe sometimes.  I thank every single one of you for accepting me when I came through the doors the first time.  It matters, and your commitment to our community matters.

I leave you with this.  Committing to a lifestyle of health and fitness provides you with freedom.  Freedom to take a hike, ride your bike with your kids, play pickup basketball,  go surfing, swim in the ocean, play football on the beach, play Frisbee, take up rowing, run a marathon or even take your shirt off at the pool!

Thanks to all my friends at CrossFit Scottsdale for helping me pursue my passion!

~Josh Wagner

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I remember the day that I decided to move to Scottsdale I began my search for a CrossFit gym in the area. No doubt because of Najla’s brilliance in marketing, CrossFit Scottsdale was at the top of the list. After watching several of the videos, I felt that CrossFit Scottsdale was the place for me and I didn’t even look at any other CrossFit gyms. Soon after, I called and scheduled my baseline with some guy named Luke Kayyem.

My baseline with Luke was an eye-opener.  We actually competed against each other during my baseline. I had been training CrossFit for a while and thought, “There is no way this guy is going to beat me.”  As I recall, Luke gave me a good old fashion “ass-kicking.” All I remember is him doing these crazy pull-ups called” butterfly pull-ups” as I sat there trying to catch my breath. I signed up right away.

I soon learned about the CrossFit Games, and how everyone at the gym was competing in the Open to earn a spot at the Southwest Regional competition.  I became amazed with this new sport and promised myself that I would train as hard as I could in order to compete the following year in the Open and possibly Regionals.

This past year has been filled with twists and turns, but one thing has remained constant, the amazing friends and support that CrossFit Scottsdale has given me. I could go on to name all of you at CrossFit Scottsdale who have made an impact on my life but the list would be too long and I would not want to forget anyone. To give credit and thanks to the coaches and programming at CrossFit Scottsdale, I would like to share with you some of my improvements:

Before CFS                                    One Year of CFS

4:30 Fran                                           2:30 Fran

285 Back Squat                                375 Back Squat

155 Strict Press                                190 Strict press

Front Squat 225                               Front Squat 320

Grace 3:30                                        Grace 1:38

It’s amazing how fast time passes. It is now a year later and the CrossFit Games season is among us.  I’m happy and proud that I am going to be representing CrossFit Scottsdale this weekend at the Southwest Regional competition in Denver, Colorado.  I couldn’t have done it without everyone at CrossFit Scottsdale. All of you mean the world to me and I will always cherish my time with you.  Thanks again for all that you have given me.

~Nick Zambruno

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Congrats to everyone who ran this morning and a special thanks to Dr. Josh Vella and TOCA for sponsoring our CrossFit Scottsdale athletes!

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