The CrossFit Games are the ultimate test of fitness. It’s a grueling two-day competition in which the world’s fittest athletes compete in a variety of workouts. What are the workouts? Each year they change, and the details of them are not announced until a couple days before the event. This means that all year long, the athletes are training for a competition whose format is almost completely a mystery.

This year the events included a 7 km mountain run, max deadlift, sandbag sprints, max snatch, sledgehammer stakes into the ground, and as many handstand pushups, kettlebell swings, and situps as humanly possible. You can read about the details, watch videos, read athlete profiles, and view the final results here - http://games2009.crossfit.com/

Videos: Day 1 Highlights… [wmv] [mov]

During the CrossFit Games, there are also team events where teams from CrossFit affiliates world wide can compete for the prestigious Affiliate Cup. This weekend, we hosted one of the affiliate team workouts…click here to view pictures from the event. Great job to both veterans and newbies who participated!

Workout of the Day
“Nancy”
5 Rounds of:
400 m Run
15 Overhead Squats (95m/65f)

We welcome all newcomers to come join in on the fun!

You will learn our basic movements and be coached through an entry level CrossFit team workout that will be scaled to your ability level.

Also, at 12:30 pm, we are hosting a Paleo / Zone Food Sampler along with a Nutrition Q & A with our Coaches.

Workout of the Day
CrossFit Games Affiliate Team Workout
In teams of 2-4 complete the following:
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24″)
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)

Rules:
1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in “Annie R U Ok?” format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.
4. There is a 20min cap on this workout.

There’s quite a few reasons why Frank was chosen as this week’s model of elite fitness and here they are:

• Consistency - Like clockwork. Noon class 3 times a week - if missed because of work you can count on this guy not blowing it off…he’ll be there at 4:30.
• Egolessness - Credit it to (plenty of) years of experience or Frank just naturally being an awesome guy, but it takes real confidence to check your ego at the door and accept scaling on certain exercises that might not be suitable for you at the moment. Thank you for trusting us your your health Frank!
• Mental Toughness - Remember that the pain is a gift, and men have overcome far worse. When your training results in injury, remember that there are those whose injuries dwarf yours by degrees of magnitude, men who would kill for the right to feel a strained Achilles or a jammed thumb. Frank knows that he’ll be ok.
• Ownership - Frank has been a great testimony to our program in his physical progress, but has also been a huge contributor to the strengthening of our tribe and growth of our community. For the past year I’ve seen Frank seek out new faces in our group classes, introduce himself and make them feel welcome.
• Progress - Aside from now being able to perform pullups (even after a torn bicep injury), Frank let us know that his Doctors told us that what we’re doing to him is like magic in his rehabilitation. Oh yeah, he’s also “off his meds” …in a good way.

Frank - thank you for your hard work, dedication, and most importantly your friendship and guidance. I have learned as much from you as you have from us and I appreciate it. Thank you for being a part of this community we have built.

~Coach Ezekiel

Reminder: This Saturday is our Paleo/Zone Food Sampler and Q & A. Zeke, Sam, Lidia & Matt will be bringing in samples of their favorite healthy foods and recipes. Cost is free.

Workout of the Day
On the minute…until you reach 100 thrusters:
10 Pushups
Max # Thrusters
*Choose a weight that is challenging to you*
*20 min max time limit*

To succeed at a peak level of fitness you must eat healthy. A lot of people think of healthy food as bland and boring. There is no reason that it has to be that way! There are a ton of sites out there with great recipes. For you kitchen challenged people out there I would say the majority of them are very easy to make. Nobody wants to have to plan for hours just to make dinner.

I picked up this recipe off of “Marks Daily Apple” the other day called Primal Jambalaya and it was fantastic! Not only did it please the palate, but was also very healthy (paleo, used cauliflower instead of rice) and easy to make. So get out there and find some good healthy recipes and get past the daily grind of eating the same thing day in and day out!

~Coach Matt

Workout of the Day
Shoulder Press: 3-3-3
Max Set of Ring Dips x 3
Max Set of Ring Pushups x 3
3 Sets of Max Effort (6 x 50 yard Suicides) *3 minutes of rest in between each set*

Primal Jambalaya!

There’s nothing easier than throwing a bunch of fresh ingredients into a pot and calling it dinner! We love this cooking method which is why we put together this Primal twist on a classic Louisiana Creole dish. It includes three kinds of meat and a bunch of veggies that are all brought together in a savory tomato sauce. And of course it wouldn’t be Primal if we included the traditional rice, so we used pulverized cauliflower as a rice substitution. Give this dish a try and let us know what you think in the comment board!

Ingredients:
2 large chicken breasts, cut into bite-size pieces
1 lb andouille sausage, cut into ¼ inch thick slices
1/4 cup olive oil
1 cup onion, chopped
1 large bell pepper, chopped
2 cloves of garlic, minced crushed
1 14.5 oz can diced tomatoes, undrained
1.5 cups chicken stock
1/2 tsp dried leaf thyme
1 tbsp parsley (fresh is preferable, but dried will do in a pinch!)
1 tsp chili powder
1 large head of cauliflower
2 cups shelled, deveined and cleaned shrimp
Salt and pepper to taste

Method:
In a large skillet, heat the olive oil and lightly cook the sausage and chicken over medium heat. Once golden, add onion, bell pepper and garlic and sauté until onion becomes translucent. Transfer items from the frying pan into a large pot. Add diced tomatoes, chicken broth, thyme, parsley and chili powder and bring to a simmer. While the mixture is simmering (you’ll want to let it go for about 20 minutes, uncovered, stirring occasionally), place the cauliflower in a food processor and shred until it becomes the consistency of rice. Add the cauliflower “rice” to the mixture and simmer for another 15 minutes until tender. Add shrimp and simmer for another 5 minutes. Add salt and pepper to taste and adjust other spices as needed. Serve piping hot. Serves 6.

Nutrition Analysis:
Calories: 590 calories
Fat: 36.7 grams (56% calories from fat)
Carbs: 16.1 grams (10% calories from carbs)
Protein: 48.5 grams (34% calories from protein)

He replied, “I did Cindy out back.”

I high-fived him and asked, “How many rounds did you get?!”

The look on my friend’s face was priceless.

As CrossFitters, we have a verbal and non-verbal language that most people just don’t understand.

• We scream during burpees,
• Cheer each other on during FGB
• Curse at Murph
• Train for Grace
• We download tabata timers for our iPods
• Buy fish oil pills and almonds by the pound.
• We peel dead skin off our hands and fix new blisters with superglue and chalk.
• We accidentally yell “time!” when we complete projects at work or finish fixing dinner for the family.
• We check the website more than once a day to see the WOD and scan the gallery for pictures.

Our friends think we’re obsessed – (we like to say dedicated) and we’re okay with that.

It’s easy to get so immersed into a culture and language that we forget it’s foreign to someone else who is new or thinking about visiting. Let’s help each other out. What are some of your favorite CrossFit-isms?

Click here to comment with some of your favorite CrossFit terms and their definitions.

-TStorm

Workout of the Day
2 Clean & Jerks on the minute for 15 min
*Use a weight that is 80-90% of your max*
*Each missed attempt = 5 burpees during rest period*

It seems like we at Crossfit are always telling you what you shouldn’t eat.  Well that’s great…but I have to eat to fuel the machine right?  So for all of you searching for some variety in what you eat, what you snack on, and what you put in your body for recovery.  These options are all dairy free for those of you who don’t do dairy because you are lactose intolerant or you are following a version of the paleo diet.

Menu examples
Breakfast:

• Eggs, bacon and fried tomatoes
• Pork chop/chicken breast and whole, raw vegetables
• Carrot salad with grated apple and meat leftovers
• Beef tomato stew over steamed broccoli
• An additional morning meal is the Brain shake from the Zone Diet - 2 cups blueberries, 30 grams protein, handful walnuts & 4 teaspoons high quality fish oil. (over 4000mg omega-3)
• Can of tuna with mayonnaise and lemon (tastes good with orange juice, just don’t overdo the orange juice)

Lunch:

• A piece of meat (any meat will do) and a large salad
• Mackerel or sardines (canned), eggs, and whatever veggies and salad there is
• Salmon steak and steamed veggies
• Chicken/tuna salad
• Cold omelet with fresh tomatoes on top
• Hamburger salad with ketchup & mustard dressing

Dinner:

• Red steak, oven baked veggies and steamed broccoli
• Pork roast, steamed cauliflower, broccoli and tomato salad.
• Steamed/microwaved salmon steak, asparagus and leeks
• Puffy oven baked omelet with vegetables and meat leftovers
• Red steak and a large salad with nuts, olive oil and tomatoes.
• Whole chicken stuffed with herbs under the skin, tomato salad and steamed broccoli
• Boiled, blended vegetable soup with chicken stock and coconut cream

Snacks:

• Nuts
• Fruits
• Celery wrapped in air dried ham
• Beef jerky
• Sausage

~Coach Sam 

Workout of the Day
50 Wallball
50 Pullups
35 Wallballs
35 Pullups
20 Wallballs
20 Pullups

August 22nd is the final of our “Grace” Challenge. We will be awarding the winners - both for fastest times and for most improved. I know its too late to join us for this one, but we’ll be having another challenge in September. We will be posting our prelim & final times for the challenge so you can have something to compare to if you are playing along from home.

News & Links
Paleo/Zone Lunchtime Sampler: Saturday, July 11th at Noon. Your Coaches will be presenting appetizer sized portions of their favorite Paleo and Zone recipes with you while answering any questions that you might have about CrossFit Nutrition. The cost is free - so come for the workout at 10 or 11 am and stay for some delicious food!

Love vs Obsession by Brian McKenzie (CrossFit Endurance)
Can you Overhead Squat a Tractor Tire? This guy apparently can!
Our Future Selves by Patrick Cummings

Workout of the Day
Strength: Front Squat: 3-3-3
WOD: 21-15-9 of the following:
Push Press
Power Clean
Burpees
MedBall 200m Run