Tough Mudders, I hope you have prepared for this event.  It will be one of the hardest, most exhilarating and exhausting things you may ever do, but it’s an amazing event and I wish you all luck.  Unfortunately, due to work obligations I will not be able to attend.  If you are interested in taking my place please let me know and I will give you my spot.  As for coordination, if you would like to meet at the gym lets plan on interested Mudders meeting there at 7:15am.  That leaves 15 minutes for stragglers, 45 minutes of driving, 25 to park and the remainder of the time to register and gather at the start.  As for meeting grounds, for those of you who head directly to the event, the best place to meet is the starting line slightly before 9:20am, when the team is slated to take off.  The goal for this race is to leave no man behind; there are obstacles which will need other team members, so keep those around you motivated and  by your side. 

My best suggestion would be to bring a CamelBak filled with water and food.  Not too heavy since you will have to carry it through water, mud and other obstacles for 11 miles or so.  There will be food on the course but believe me, when I say you’ll never want to eat a banana again upon completion of the race.

In any case, if you have any questions please text, call or message me on Facebook; I will be available to help or answer any questions if needed.  

- Mel -

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 is here to help you get that best version and healthiest version of you.  We are here to coach you, inspire you, educate you and give you tools to take your health and fitness to the ELITE level and whatever that means for YOU!  A huge part of that is nutrition, in fact this is usually the hardest part.  Changing your eating habits requires a lot more than just going to the gym for an hour but the 23 hours left in the day are just as important.  To truly take your fitness to the next level eating well and fueling your body optimally needs to be a priority. The most effective way to do this is to get a coach. Have someone navigate the roadblocks with you and guide you to the finish line.  Here is what CrossFit Scottsdale has for you to become the healthies you in 2012…

Food As Fuel Classes- Once a month get educated in the fuel you need for your body and your goals.  Get the details of the Paleo and Zone diet principles, learn quick and easy tips to stay on track and practical advice to get moving in the right direction right away.  Food as Fuel January 12th 7:30pm register here.

BodyMetrix Scan-Find out exactly what your body composition is so that you can target FAT LOSS!  This ultrasound body fat scanner gives an accurate report of your body fat%, lean muscle mass and hydration level.  Book your scan now!  January Special of 10% off your initial scan and 10% off your follow up scan for any former Body Rx or Paleo Challenge student. 

Private Nutrition Coaching- Personalized meal plans, meal plan templates, grocery store tours, food log checks and ongoing advice and support are all available to you.  Book your FREE consultation with Coach Tiffany to discuss your goals and needs.

Individual BodyRx Challenge- Twice a year as a group CrossFit Scottsdale does a BodyRx Challenge focusing on 30 days of 100% Paleo eating. Here is your chance to do a personal Paleo challenge with individual coaching by Coach Tiffany.  This would include BodyMetrix body fat scans before/middle/after, pictures and personal coaching. This is a $215 value for only $149.  Email Tiffany@CrossFitScottsdale.com to set up your intital session to get started.

Deric after 35 days of the BodyRx Challenge

So here’s to taking charge of our health and fitness in 2012.  Cheers to feeling great, looking amazing and doing things we may not ever even imagined

Let’s not forget it is still Success Journal week at CrossFit Scottsdale and as we continue to utilize them successfully it is important that you take the time to look through all the supplemental material provided in this ‘handy dandy notebook’. For instance did you know in the very back there is a glossary of the acronyms and abbreviations used here at CFS? Thats right you don’t have to struggle to cram the WOD in the space provided anymore! I challenge you to use the abbreviations in your journal today and lets see some PR’s!!!

Warm Up
PVC Work
1st Day of Christmas: x25 PU

Strength
Behind Neck Press > PP > PJ > Jerk

Skill
OHS/Snatch Balance

WOD
10 Min AMRAP of:
30 DU
10 OHS @ 70% of 1RM

It’s that time of year again at CrossFit Scottsdale! The time of year where we take a Saturday to get out of the gym and have some fun playing a game that was invented by one of our Nation’s Presidents to stay in shape. It’s Hooverball! To put it as simply as possible, Hooverball is volleyball played with a medicine ball and scored like tennis. We are going to have a mini tournament before the Annual CrossFit Scottsdale Holiday Party Potluck Bar-B-Q at Northsight park. All are welcome to come and play so please invite your family and friends for a great time. We WILL NOT have classes at the gym on this day, so come get a workout in while playing a fun game.

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!