Games

SonnygamesSpectating the CrossFit Games

Day one is done. We are here having a great time enjoying the competitive side of CrossFit. There were plenty of surprises and incredible performances by everyone. The amount of work put in by the staff, volunteers, organizers and athletes is astounding. The team 400-meter relay was the highlight of the day and the team sled race did not disappoint. The Home Depot Center is crowded and the athletes are amazing.
__________________

Workout:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work, followed by 10 seconds of rest. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

____________________

Reminder: Limited schedule Monday: 6 a.m., 12 p.m. and 5:30 p.m. only

 

Speed

Beach4 Playing flags

Speed is just one of the 10 general physical skills we are trying to develop with our CrossFit program. Can you name the rest?

The Games officially start today at the Home Depot Center. Tune in to watch the spectator feed or wait for the ESPN3 recap later today.

________________

Workout:

Three rounds of:
Run 1 mile for time
rest as long as it takes your partner to run 1 mile

_________________

Schedule Reminder
Friday, 7/13 6 a.m., 12 p.m. and 5:30 p.m (gymnastics)
Saturday and Sunday Regular schedule 8:00 and 10:00
Monday 7/16 6 a.m., 12 p.m. and 5:30 p.m

Fun Amy

Beach2Amy, leading the recent beach workout

The surprise first day of Individual competition of the Games is in the books. All of the Individual athletes competed in a triathlon and an obstacle course at Camp Pendleton. Today, they have a rest day. Friday, they'll continue with three more days of competition. The CrossFit Games are a great reminder to us all to keep trying new and different things. Push yourselves to the limits and play hard.

___________________

Workout:
Three rounds for time of:
225 Pound power clean, 5 reps
50 Double-unders

___________________

Schedule Reminder: The CrossFit Games are this weekend and many will be in L.A.
Amy will be here running a lighter schedule on Friday and Monday with options for everyone.

Thursday 7/12 last class at 3:00
Friday, 7/13 6 a.m., 12 p.m. and 5:30 p.m (gymnastics)
Saturday and Sunday Regular schedule 8:00 and 10:00
Monday 7/16 6 a.m., 12 p.m. and 5:30 p.m

The Games website has up-to-date competition information and incredible coverage, including an ESPN3 show each day of competition. Do not miss the action!

Chop

Chop The best pork chop I've ever tasted.

Fogline Farm is located in Soquel and is well represented at local farmer's markets.They have great chicken, pork and eggs. They also grow a lot of other things, but all I really care about are their eggs and pork. I have never tasted pork quite like it. The pork chop above is enough to feed me for two days and melts in my mouth. When you eat a diet centered around meat and vegetable quality can make a big difference.

Where are your favorite places to shop for food in Santa Cruz?

_____________

Workout:

Rest day

________________

Schedule Announcement: The CrossFit Games are this weekend and many of us are going to L.A. Amy will be here running a lighter schedule on Friday and Monday with options for everyone.

Thursday 7/12 last class at 3:00
Friday, 7/13 6 a.m., 12 p.m. and 5:30 p.m (gymnastics)
Saturday and Sunday Regular schedule 8:00 and 10:00
Monday 7/16 6 a.m., 12 p.m. and 5:30 p.m

The Games website has up to date competition information and incredible coverage including and ESPN3 show each day of competition. Do not miss the action

Beached

BeachworkoutDanielle, Cara, Adam, Dietrich and Leif exiting the water

As most of you know, it is that time of year again. The CrossFit Games is this coming weekend. It is a big deal for all of us and especially important for all of our athletes who are down there working their butts off to show the event to the world.
Each year the sport grows with talent and popularity, it becomes an even cooler thing to be a part of. Even though the sport of fitness is only a fraction of what we do, the spectacle is something to behold. This weekend -- Friday, Saturday and Sunday at the Home Depot Center in Carson, California -- the action will go down. If you are staying home, fear not. The coverage is incredible and there will be a live feed of all the action from the Jumbotron with commentary, as well as a nightly ESPN Show recapping the days events. Just stay tuned to the Games site for everything you need to know.

_________________

Workout:

Hang squat snatch
1-1-1-1-1-1-1

_________________

Schedule Announcement: The CrossFit Games are important and since many of us are going to L.A., we will run a lighter schedule on Friday and Monday. Weekend schedule is as usual.

Friday, 7/13 and Monday, 7/16:  6 a.m., 12 p.m. and 5:30 p.m. only

Monday

In CrossFit, we talk about variance and that means a lot of different things -- vary the load, vary the movement choice, vary the duration, vary the skill. We have a lot to work with. One of the most potent, and therefore popular, rep schemes is 21, 15 and 9, usually done as a couplet (2 movements), with one gymnastics movement and one weightlifting movement. Today, we will try this with weightlifting and weightlifting ... should be hard.

__________________

Workout:

21-15-9
Deadlift (225/155)
Thruster (95/65)

Gearing Up

IMG_5630Eric, locked out and holding strong

One week from today, the CrossFit champions will be crowned -- the fittest in the world will stand on the podium. One of the many great things about the CrossFit Games and the sport of fitness is the variation and intensity it brings to our everyday pursuits. Intensity, variation and fun are critical to our improvement and longevity. Today, we will try the first workout for the individual competitors of this year's Games. This is the first time in Games history that we will be able to test the workouts before we see the fittest attack them.The Games are notorious for setting the tone for training and for giving us new things to try out. This first workout is going to be fun.

_______________

Workout:

Three rounds for time of:
8 Split snatch, alternating legs (115 / 75lbs)
7 Bar muscle-ups
Run 400 meters

Approaching

IMG_5763 Kyle flying

This time next week, the 2012 CrossFit Games will be under way. In fact, the individual athletes will be competing in a 300m shuttle run and a rope climb padded sled push workout. Yesterday, it truly began. CrossFit announced five of the workouts that will be done next weekend. Tomorrow, a handful of our athletes head down as members of Team Media, responsible for bringing the action to those of us who are not traveling to Carson. CrossFit new year is only one week awa,y and it is going to be a fun finale.

________________

Workout:

Rest Day

Hanging On

IMG_5947Laurie's grip test.

"Helen" was a workout that recently came up. Judging from the whiteboard, most of you did it -- some of you may have even PR'd. I didn't. I finished a whole minute and 27 seconds behind my best time. Why? It's not because I've been training less frequently or eating poorly. It isn't because I've been getting less sleep or my stress levels have been rising. It's because I stopped -- several times -- during that particular workout. Aside from bad technique, to stop moving is the worst thing one can do during a CrossFit workout, where every single repetition matters and every second counts. There is no reason to put your hands on your knees and gasp for air (you're not going to die) or look up to the sky in tortured exasperation (God's not going to help you). Unless you are injured, there is no reason to stop moving.

I did "Helen" with Lucas -- one of our best athletes. A diehard competitor, he always trains with high intensity, and many of his movements are supremely efficient. But most importantly, you will almost never see him stop moving. To stop moving is to imply giving up. In CrossFit, you are your own toughest competition. When your mind wants your body to quit, remember that most of you are capable of pushing your bodies much further than you think.

- Dahlberg

_________

Workout: "Christine"

Three rounds for time of:
Row 500 meters
12 Deadlift
21 Box jump