Last weekend Tempe hosted Arizona’s first ever 5k Color Run benefiting Banner Health Cardon Children’s Medical Center. CrossFit Scottsdale was represented by a group from the Women’s classes and had a blast! Thousands of people wearing white came to Tempe Beach Park to line up at the starting line and eagerly awaited being doused in color. At each kilometer, runners and walkers were greeted with a splash of color – yellow, green, purple and pink – and ended at the finish line covered in color from head to toe. It was an amazing event and one that we will definitely be participating in next year!

CrossFit isn’t just for the boys either! Our strong women will demonstrate their ability to work those pull-ups, rope climbs and Olympic lifts that were traditionally reserved for the boys.   This will be a free class so bring your sister, mom, friend, daughter, niece, aunt or any other woman you know to come and see our CrossFit Scottsdale ladies show that “Strong Is the New Skinny!”

We want to hear your stories. Use the comments or Facebook to tell us what athletics and CrossFit have meant to you!

Here are the winners in each category:

Michele Nelson – Beginner

Pam Foley – Intermediate

Ginna Ronis – Advanced

The Top 10 Things I Learned At The CFS Women’s Fitness Challenge

By: Michele Nelson

1. Showing up really is 90% of success.

2. Eating paleo made me feel like a monster when it came lifting weights.

3. Inhaling chalk dust at the bottom of each burpee gives me a sneezing fit.

4. No woman is an island. With great coaches and ladies cheering you on, you can go further than you ever thought possible.

5. You may want to puke, but you probably won’t.

6. It’s interesting how much pain is generated when a plate is dropped onto a pinkie toe.

7. If you’re not competitive with yourself, then Crossfit is not for you.

8. When you’re in your third round of Megan, everyone’s cheering sounds eerily like elves chanting underwater.

9. All of the gym teachers who told me I was too slow, too awkward, and too weak to be an athlete were full of shit.

10. Competition is fun. But camaraderie and strength are priceless.

WOD 1 “Megan”
21-15-9
Burpees
kettle Bell Swings
(35# Adv. – 25# Inter. – 15# Beg.)
Double Unders (3 to 1 singles for Inter. & Beg.)

WOD 2 “Weight Overhead”
5 minutes of max weight from the ground to overhead.
(It doesn’t matter how you get it there or how much weight is on the bar. Your score is total pounds over your head in 5 minutes.)

So practice that clean & jerk…work on those double unders…do burpees on your coffee breaks…whatever you need to be ready to show everyone what the CrossFit Scottsdale ladies are all about!

See you all Friday night January 13!

CrossFit Scottsdale Connections is a monthly networking event where fellow CrossFitters come together to enjoy lunch and learn about each other’s professions, to not only become a better supporter in the gym, but to help grow everyone’s business and network outside these walls. Your first month is FREE and Lunch is provided!

December’s meeting will be moved up one week due to the holidays and will be held on Tuesday, December 13, 2011 from Noon to 1:00pm. This meeting is hosted by Matt Blanton and will take place at Printing Solutions Office located at:

8281 E. Evans Road, #104, Scottsdale, AZ 85260.

Printing Solutions has been in business since early 2007 and is dedicated to achieving a reputation of excellence in the Phoenix area. Specializing in the common business products such as business cards, letterhead, catalogs, presentation folders, and envelopes, they also cater to the high impact marketing pieces such as postcards, tear cards, posters, stickers, and banners.

See you all on December 13th!

We all know what career networking involves; it is the developing and maintaining of contacts and personal connections with different people in your niche area who might be advantageous to you and your career. Networking has helped me to get every job I have ever had, in addition to helping my businesses obtain and retain clients. Can you say the same? What are you doing to help grow and promote your business? Come see what CrossFit Scottsdale Connections can do for you!

This month’s meeting will be hosted by Dr. Sonya Bladow on Tuesday, November 15th from Noon to1:00pm and will be held at  Total Lifestyle Chiropractic.

Lunch will be provided so come prepared to eat and network!

Dr. Sonya’s focus is on women between 20 and 30 years of age, particularly before they become pregnant so she can have a positive influence on both Mom and Baby’s health. She has had extensive training in chiropractic technique and wellness, specifically as they relate to lifestyle choices in the biochemical, physical, and psychological realms. In addition, she has had many years of experience in personal training and nutritional consulting, giving her a unique perspective on health and wellness.   

  Keep in mind that networking is about being genuine and authentic, building trust and relationships, and seeing how you can help others. 

See you all on November 15th!

100 Pull Ups
100 Kettle Bell Swings 55#/35#
100 Double Unders
100 Overhead Squats

For Time

No Fear Pam working her way through the WOD

Michele Rocking the Overhead Squat!

As we progress through competition season, there are many ways to help get you prepared to perform with Elite Fitness outside of CrossFit Scottsdale as well.  Mark DiSalvo with Arizona Orthopedic Physical Therapy can help bring the recourses you and your body need to get ready to dominate any WOD.

Mark not only relieves patients of their pain and helping them meet their personal goals, but he educates them along the way as well. He not only helps with any injured area, but the whole boy and how it moves. This approach allows Mark to focus on the cause of the pain or dysfunction and to quickly develop a strategy to improve the symptoms or limitations. Patients know they will spend quality one-on-one time with Mark and this individualized approach allows him to constantly monitor and change a patient’s program to meet their specific needs. His goal is for every patient to see a positive measurable change in their condition after each visit.

Come learn more about Mark DiSalvo and how he can change your game for CrossFit!

The meeting will take place at AZOPT’s office at 9364 E Raintree Dr. Scottsdale, AZ 85260

 Tuesday, April 19^th, 2011 from Noon to 1:00pm.

If you are interested in joining, please RSVP to Ashley; Ashley@CrossFitScottsdale.com

Do you know how to effectively network at events such as CrossFit Scottsdale Connections? Here are a few tips to take with you to any event to help build your business:

1. Small talk is the foundation of all relationships, even business relationships. All information is useful.

2. When you talk business ascertain the person’s background, how business is at present and where they see things going

3. Try to think what you have in common with the people at the event? You all travelled to get here; you are guests of the same hosts; you are all here to learn something; you are all in business.

What better place to try out your new networking skills then at CrossFit Scottsdale Connections. This months meeting is being held on Tuesday, February 15^th, 2011 from 12pm to 1pm atCrossFit Scottsdale. Come network with your fellow CrossFitters and learn more about this month’s sponsor, Alison Knocks of Golden Gates Agency. 

Golden Gates Agency has established partnerships with best in class insurance companies, to protect your financial security. All of which have been chosen for their financial integrity and stellar claims paying records. They provide a personalized analysis of your exposure to risk due to illness, injury or death, and develop a comprehensive, well-balanced plan to address those risks while saving you money by eliminating coverage for items that pose little or no threat to your financial security. They provide health insurance, medicare supplements, supplemental plans, life insurance, long term care, and annuities.

How does marketing to over 180 people every month that have the same interests as you sound? How about the ability to network with fellow CrossFitters, be listed on an additional website for more visibility and the ability to have your cards and business information on display at CrossFit Scottsdale for all members, guests, and visitors to see? Welcome to CrossFit Scottsdale Connections!! The premier marketing opportunity for any CrossFit Scottsdale student to market their business!

Be sure to join us on Tuesday, November 16^th at Noon at CrossFit Scottsdale as we network and learn more about this months sponsor, MyrnaLynn and The Body Balance Diet.

MyrnaLynn Atha, President
6626 E. Bent Tree Dr., Scottsdale, AZ, 85266
Phone: 480.707.3859
Email: myrnalynn@thebodybalancediet.com
www.thebodybalancediet.com

The Body Balance Diet is all about Balance in your life. Myrna Lynn created this terrific program because she’s been on several diets over the years but continued to struggle with the right balance. Why do people fail? Because they don’t find the balance with what to eat, how much to eat, when to eat, and how to make it all work in the real world. Balance will come with the right knowledge. Because they don’t find the balance with what to eat, how much to eat, when to eat, and how to make it all work in the real world. Balance will come with the right knowledge.

The program is broken up into two 21 day stages. In stage 1, we kick start your weight loss and get the fat moving fast. I will teach you about whole foods, the foods around the perimeter of the grocery store. You will learn how they will work with you to achieve the optimal health and weight you are looking for. I won’t tell you to go workout for 1-2 hours a day either. Instead we will hear from Fitness Expert and Coach Luke Kayyem owner of CrossFit Scottsdale, together we will teach you the tools needed to workout smarter, not harder.

Once you have the fundamentals down you will progress to Stage 2. We are going to add some more food choices and teach you about all the healthy food combinations you can enjoy. The Body Balance Diet enables you to live life consciously and gives you the knowledge to make the best decisions possible so that you can have balance in your life. For you CrossFitters I like to help you understand by saying The Body Balance Diet, is practically Paleo.

Please email Ashley at Ashley@CrossFitScottsdale.com if you have any questions or to RSVP for this months meeting!