Humble

Pat signing a shirt for Tanya.

It has been mentioned before but it is worth repeating. All the top performers in the CrossFit community are also the most humble and kind athletes around. It seems the better you are at CrossFit the less you need to prove it to anyone else, the more you are willing to help other and the less you care about being on top. This years winners of the CrossFit games are no exception to the rule.

To paraphrase Josh Everett, "you need to be humble, or the workout will humble you."

Post thoughts to comments.

Workout:
Rest Day

Your CrossFit

Amy with a picture perfect deadlift.

What is CrossFit for you?  Would you ever want to compete in the CrossFit Games?  No.  Don't worry CrossFit is about a lot more than just the elite competitors.  The difference between a Games competitor and the average CrossFit athlete is easy to distinguish.  The average person has a need for competence with functional movements.  We all need to get out of a chair or pick something up off the ground, and put it overhead.  The elite CrossFit athlete is in search of a dominance of functional movements.  They are have the need to deadlift 2 1/2 -3 times their body weight, achieve 100 consecutive pull ups, etc... 

The distinction is important to understand, because our prescription is the same no matter who you are.  Functional Movements, Variance, and high intensity.  The movements are the safe and efficient, the variance is by design, and the intensity is relative. 

Post thoughts to comments.

Workout:
For time:
100 Squats
40 Pull-ups
80 Squats
32 Pull-ups
60 Squats
24 Pull-ups
40 Squats
16 Pull-ups
20 Squats
8 Pull-ups

Zone Blocks

Protein
Most Favorable:
 Bass, fresh water 1 oz
 Bass, sea 1 1/2 oz
 Beef (range fed/game) 1oz
 Bluefish 1 1/2 oz
 Calamari 1 1/2 oz
 Catfish 2 oz
 Chicken Breast, deli-style 1 1/2oz
 Chicken Breast, skinless 1oz
 Clams 1 1/2 oz
 Cod 1 1/2 oz
 Cottage cheese 1/4 cup
 Crabmeat 1 1/2 oz
 Deli Meat 1 ½ oz
 Egg Whites 2
 Haddock 1 1/2 oz
 Halibut 1 1/2 oz
 Lobster 1 1/2 oz
 Mackerel 1 1/2 oz
 Protein Powder 1 oz (check label)
 Salmon 1 1/2 oz
 Sardines 1 oz
 Scallops 1 1/2 oz
 Shrimp 2 oz
 Snapper 1 1/2 oz
 Soy burgers* 1/2 patty
 Soy hot-dog* 1 link
 Soy sausage links* 2 links
 Soy sausage* 1 patty
 Swordfish 1 1/2 oz
 Tofu, firm + extra firm* 3 oz
 Trout 1 oz
 Tuna Steak 1 oz
 Tuna, canned in water 1 oz
 Turkey Breast, skinless 1 oz
 Turkey, ground 1 1/2 oz

Protein
Moderately Favorable:
 Beef, ground 1 1/2 oz
 Beef, lean cuts 1oz
 Canadian bacon, lean 1 oz
 Cheese, reduced fat 1 oz
 Chicken, skinless dark meat 1 oz
 Corned beef, lean 1 oz
 Duck 1 1/2 oz
 Ham, deli-style 1 1/2 oz
 Ham, lean 1oz
 Lamb, lean 1 oz
 Mozzarella cheese, skim 1 oz
 Pork chop 1 oz
 Pork, lean 1 oz
 Ricotta cheese, skim 2 oz
 Turkey bacon 3 1/2 oz
 Turkey, skinless dark meat 1 oz
 Veal 1 oz
 Whole egg 1

Protein
Least Favorable:
Bacon, pork 3 1/2 slices
 Beef, fatty cuts 1 oz
 Beef, ground (10-15% fat) 1 1/2 oz
 Hard Cheese 1 oz
 Hot dog (pork, beef, turkey or chicken)* 1 link
 Kielbasa* 2 oz
 Liver, beef or chicken 1 oz
 Pepperoni 1 oz
 Salami 1 oz
 Sausage, link or patty* 1 oz

Carbohydrate
Most Favorable:
 Alfalfa sprouts 11 cups
 Apple 1/2
 Applesauce (unsweetened) 1/3 cup
 Apricots 3
 Artichoke 1 med
 Artichoke hearts 1 1/2 cups
 Asparagus (12 spears) 1 cup
 Bamboo Shoots, cut 4 cups
 Barley, dry 1/2 Tbsp
 Bean Sprouts 3 cups
 Beans, black 1/4 cup
 Beans, green or wax 1 cup
 Blackberries 3/4 cup
 Blueberries 1/2 cup
 Bok Choy 3 cups
 Boysenberries 1/2 cup
 Broccoli, raw 4 cups
 Broccoli, cooked 3 cups
 Brussel Sprouts 1 1/2 cups
 Cabbage shredded, boiled 3 cups
 Cabbage, shredded 4 cups
 Cauliflower raw or cooked 3 cups
 Cauliflower, pieces 3 cups
 Celery, sliced 2 1/2 cups
 Cherries 8 or 3/4 cup
 Chickpeas 1/4 cup
 Collard greens, chopped 2 cups
 Cucumber 1.5
 Cucumber, sliced 4 cups
 Eggplant 1 1/2 cups
 Endive, chopped 10 cups
 Escarole, chopped 10 cups
 Fruit Cocktail 1/3 cup
 Grapefruit 1/2
 Grapes 1/2 cup
 Green or red peppers 2
 Green pepper, chopped 2 cups
 Honeydew melon, cubed 2/3 cup
 Hummus 1/4 cup
 Kale 2 cups
 Kidney Beans 1/4 cup
 Kiwi 1
 Leeks 1 cup
 Lemon 1
 Lentils 1/4 cup
 Lettuce, iceberg (6" diameter) 2 heads
 Lettuce, romaine chopped 10 cups
 Lime 1
 Mushrooms, boiled 2 cups
 Mushrooms, chopped 4 cups
 Nectarine, medium 1/2
 Okra, sliced 1 cup
 Onion, chopped 1 1/2 cup
 Onions, chopped & boiled 1/2 cup
 Orange 1/2
 Orange, mandarin, canned 1/4 cup
 Peach 1
 Peach, canned 1/2 cup
 Pear 1/2
 Plum 1
 Radishes, sliced 2 1/2 cups
 Raspberries 1 cup
 Salsa 1/2 cup
 Sauerkraut 1 cup
 Slow cooking oatmeal, cooked ** 1/3 cup
 Slow cooking oatmeal, dry ** 1/2 oz
 Snow peas 1 1/2 cups
 Spinach chopped, cooked 3 1/2 cups
 Spinach, chopped 20 cups
 Strawberries 1 cup
 Swiss chard, chopped 2 cups
 Tangerine 1
 Tomato 2
 Tossed Salad 1
 Turnip Greens, chopped 4 cups
 Turnip mashed 1 1/2 cups
 Yellow squash 2 cups
 Zucchini, sliced 2 cups

Carbohydrate
Moderately Favorable:
Acorn squash 1 med
Beets, sliced 1 cup
Banana 1/3 banana
Butternut squash 1 cup
Butternut Squash, cooked 3/4 cup
Cantaloupe 1/4 melon
Cantaloupe, cubed 3/4 cup
Carrot 1 cup
Carrot, shredded 1 cup
Carrot, sliced 1 cup
Corn 1/4 cup
Lima beans 1/4 cup
Parsnips 1/4 cup
Peas 1/2 cup
Pineapple, cubed 1/2 cup
Sweet potato, baked 1/3
Sweet potato, mashed 1/5 cup
Watermelon, cubed 3/4 cup

Carbohydrate
Least Favorable:
 Apple cider 1/3 cup
 Apple juice 1/3 cup
 Barbecue sauce 2 tbsp.
 Beer (light) 6 oz.
 Beer (regular) 4 oz
 Cake 1/3 slice
 Candy bar 1/4
 Cocktail sauce 2 Tbsp.
 Cookie (small) 1
 Cracker (graham) 1 1/2
 Cranberry juice 1/4 cup
 Distilled Spirits 1 oz
 Fruit punch 1/4 cup
 Grape juice 1/4 cup
 Grapefruit juice 1/3 cup
 Honey 1/2 Tbsp
 Ice cream, regular * 1/4 cup
 Jam or Jelly 2 tsp
 Ketchup 2 Tbsp.
 Lemonade 1/3 cup
 Melba toast 1/2 oz
 Millet 1/2 oz
 Molasses, light 2 Tbsp
 Muffin, blueberry 1/4
 Noodles, egg (cooked) 1/4 cup
 Orange juice 1/3 cup
 Pancakes (4") 1
 Pasta, cooked 1/4 cup
 Pineapple juice 1/4 cup
 Pinto Beans 1/4 cup
 Pita Bread Pocket 1/4
 Pita bread, mini pocket 1/2
 Plum sauce 1 1/2 Tbsp
 Popcorn, popped 2 cups
 Potato chips * 1/2 oz
 Potato, baked 1/3 cup
 Potato, boiled 1/3 cup
 Potato, mashed 1/5 cup
 Pretzels 1/2 oz
 Refried beans 1/4 cup
 Relish, sweet pickle 2 tsp
 Rice cake 1
 Rice, brown/white cooked 1/5 cup
 Roll, bulky 1/4 Roll,
 Hamburger 1/2 Roll,
 Small dinner 1/2
 Sugar, brown 2 tsp
 Sugar, confectionery 1 Tbsp
 Sugar, granulated 2 tsp
 Syrup, pancake or maple 2 tsp
 Taco shell 1
 Teriyaki sauce 1 Tbsp
 Tomato juice 1 cup
 Tortilla chips 1/2 oz
 Tortilla, corn (6") 1
 Tortilla, flour (8") 1/2
 V-8 Juice 3/4 cup
 Waffle 1/2
 Wine 4 oz

Fat
Most Favorable:
 Almond Butter 1/3 tsp
 Almonds, slivered 1 1/2 tsp
 Almonds, whole 3
 Avocado 1 tbsp
 Canola Oil 1/3 tsp
 Guacamole 1 tbsp
 Macadamia Nuts 1 nut
 Olive oil 1/3 tsp
 Olive oil/Vinegar dressing (1 part/2 parts) 1 Tbsp
 Olives 3
 Peanut butter, natural 1/2 tsp
 Peanut Oil 1/3 tsp
 Peanuts 6
 Tahini 1/2 tsp

Fat
Moderately Favorable
 Mayonnaise, light 1 tsp
 Mayonnaise, regular 1/3 tsp
 Sesame oil 1/2 tsp
 Soybean oil 1/3 tsp
 Walnuts, shelled & chopped 1 tsp

Fat
Least Favorable:
 Bacon bits (imitation) 1/3 tsp
 Butter 1/3 tsp
 Cream (half & half) 1/2 tsp
 Cream cheese 1/3 tsp
 Cream cheese, light 1 tsp
 Lard 1/3 tsp
 Sour cream 1/2 tsp
 Sour cream, light 1 tbsp
 Vegetable shortening 1/3 tsp

Favorites

Lucas getting weight overhead.

As the 2009 CrossFit Games discussions continue to unfold, one question comes to mind. Who is your favorite CrossFit athlete. The games crowned a worthy king and queen, the fittest on the planet. CrossFit is about more than just winning. It is about the hard work to get fit, the determination to continue against difficulties, and of course we are about community.

Workout: "JT"
21-15-9
Handstand Push up
Ring Dip
Push Up

Rise Up

The Noon Class The 2009

CrossFit Games are behind us. Now it is time to get back to the business at hand, which happens to be, improving our own fitness.

Workout:
5 rounds for time
400 meter run
95 pound snatch, 15 reps

no power snatches.

Super Heroes

Our Affiliate Team in action.

After the affiliate team competition, I spoke with Annie from CrossFit Santa Cruz Central and Ronnie of CrossFit North Santa Cruz about a local competition. Annie expressed her interest in setting up a friendly competition between our gyms. She had so much fun that she wanted to all of the local CrossFit athletes a chance to experience the fun.

The plan is to have age groups and classes, allowing everyone regardless of fitness level an opportunity to be involved. Post thoughts to comments.

Taz

Taz focused.

Congratulations to all the competitors this weekend. We would like to give a special salute to our friend from New Zealand, Tamaryn Venter. It was an honor to have her around. Her focus and dedications are impressive as well as her athletic talents. Great Job this weekend Taz, we will miss you.

Check out her website CrossFit New Zealand.

Grueling indeed

Our man, pulling ahead on the sandbag sprint. Fantastic work this weekend Pat, we are all very proud.

Tony Budding once said "The winner of the CrossFit games has the right to say that they are the fittest person on earth, that has to be a grueling test"

The 2009 CrossFit games turned out to be just that, a grueling test indeed and possibly the most incredible fitness event ever.

The individual competition was two excruciatingly long days filled with a total 8 events. Each event unique, challenging, exiting, and intense.
 

To the organizers: Bravo for putting together an event that tested both the CrossFit program and the fittest people on the planet.

To the volunteers and judges: Your hard work and dedication to the sport of fitness did not go unnoticed. Thank You.

To the competitors: No matter where you finished in these events you are clearly among the toughest people ever made.

To the winners: Congratulations! You are mentally, physically, and emotionally incredible..darn near  invincible.

The overall condition and caliber of athletes competing at this years Games is a great testiment to the effectivness of the CrossFit program.

Raw Talent

Olivia et al during the Stadium Workout.

Our Affiliate Team finished in 17th place. An impressive showing in a field filled with so many talented athletes. Congratulations to all the teams that competed!

But now,

"...its time. time to RELEASE THE MANIMAL!"
-Olivia (the creator of our "Home of the Manimal" T-shirts)

Final Countdown

The CrossFit Games are just hours away and the energy is high.
The team and Patrick are ready and rearing to go.

As a reminder the gym is closed Friday through Sunday and we will resume classes Monday as usual.
We hope many of you are planning to come watch. Tickets are available at the ranch if you do not have one already.

The team will be leaving Santa Cruz at 6:15 anyone who wants to carpool can leave then if they want to be really early.

If not and you want to carpool meet at the gym at 8:15 and post to comments if you want to leave early or if you want to offer to be a driver. Use the site to figure out how to carpool down there, parking is limited and expensive.

The team will be competing at:
10 am Stadium workout
12 noon Hill Relay
2 pm Overhead Squat/ Pull up

Games Day Check list:

1.Ride
2.Ticket
3.Parking Plan
4. Food and water or cash money
5. Sunscreen/Hat/ Sun Glasses
6. Layers (could be windy...probably going to be HOT)
7. Chair or Blanket
8. Camera