July14th, 2009

Charity places 2nd, Jenny places 8th at the Games

2t gms ohl

Charity on the last leg of the final WOD, a brutal chipper, in which she smoked the rest of the field by minutes! Over the next few days I will be rehashing some of the events from the Games. I will try and paint you the best picture I can, but words will inevitably fail to describe the effort, heart and ability put forth during the weekend.

All Classes

CrossFit “Repeat” Day…

Pick a WOD from your folder that you have done before and repeat it. Let’s see some PRs!

July 10th, 2009

Twitter Updates

I will be updating on Twitter after each event (and at any other relevant times) during the Games. I may not be updating the blog regularly during the weekend so this will be the best way to get personal updates from me. See some key sign up steps below:

Go to twitter.com.

Click the “Get Started” button.

Enter Name, username, pasword, verification code and then click create account.

From this point you will have to feel your way through it. Once you are logged in be sure and go to:


Then click the “Follow” button.

I also recommend going the “settings” button and then clicking on “devices.” Once there you can input your cell number to register your phone.  This will get your cell phone linked with your Twitter account and then as long as your are “following” me the updates will be sent to your phone as a text message.

If you get confused they have a very helpful “help” screen.

AM Class

Four rounds for time of:
Run 400 meters
50 Squats

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PM Classes

Happy rest day!

July 9th, 2009

The 2009 CrossFit Games

Charity Kallista Jenny

Three of the fittest women in the Northwest got together for a WOD last week in preparation for the Games. Pictured left to right we have our very own Tooty, 15 year old CrossFit phenom Kallista Pappas of CrossFit LIS, and my sis Jenny Olson of CrossFit Redmond. To keep better tabs on the action in Aromas this coming weekend check out some of the links below.

2009 CrossFit Games

Crossfit Radio-Games Coverage

Games Structure and Scoring

Also of interest for a little pre-Games hype, checkout the following rankings of the Games competitors on some of the benchmark WODs:

Back Squat Rankings – [Male] [Female]

Diane Rankings – [Male] [Female]

Grace Rankings – [Male] [Female]

Press Rankings – [Male] [Female]

Fight Gone Bad Rankings – [Male] [Female]

Snatch Rankings – [Male] [Female]

Helen Rankings – [Male] [Female]

Deadlift Rankings – [Male] [Female]

Cindy Rankings – [Male] [Female]

Clean & Jerk Rankings – [Male] [Female]

Fran Rankings – [Male] [Female]

All Classes

Shoulder press 1-1-1 reps
Push press 3-3-3 reps
Push Jerk 5-5-5 reps

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July 8th, 2009

12:21 pm…food is fuel.

food is fuel.jpeg

So its 12:21pm. What is happening in 9 minutes at our house?I think you all know because CFS is your life therefore you have the training schedule memorized just in the off chance you are going to miss Murph and you want to sneak into another class. That’s right, it is training time and once again I have worked too long around the house and have left myself little time to eat before my ahtletes are upon me. What to do? I know most people would probably survive fine without food for an hour, but just let me give you a glimpse into the odd world called my brain. Here are the thoughts that are wasting my precious 9 minutes of eating time…”I did a 20 minute workout this morning- probably need some carbs to fuel glycogen stores…been running a little bit heavy so don’t want to get too carby an get huge-that would make pull ups and running really hard, but my Total might benefit, wait its summer gotta look hot, wait I’m a CFer I am not aesthetically motivated, wait yes I am I want my wife to think I look good, wait she doesn’t like me to get too skinny…12:22 pm…we are, after all, outside the magic post WOD window where glycogen stores are replenished with out all that insulin response, maybe the carbs shouldn’t be too high…2 blocks sounds good, there are 14 cherries, perfect…12:23 pm…legs are trashed from yesterday’s WOD so gotta have adequate protein for rebuilding…12:24 pm…grass fed animal is ideal, hey there is some left over grass fed ground beef but it only looks like a couple ounces…that is 2 blocks of protein…wait, no its not, 1.5 oz is a block so this isn’t even 2 blocks…should I round down or up?…well J-ro always says don’t get too particular, just get close… we’ll call it 1 block…12:25…need more protein…tuna is great, but it needs lubrication (for lack of a better word), but mayo is so high in vegetable oil, yuck too many omega 6’s…if only I had some of that olive oil mayo I saw at the station the other day…hey that “Nourishing Traditions” cookbook has a homemade mayo recipe that is much healthier…wow it is now 12:25 pm, probably not the right time to try a new recipe…what do I have for good fat? Organic coconut milk is a great source of fat that will taste great on tuna…well great might be an overstatement, but it will do…got the tuna adequately lubricated, but didn’t use much coconut milk to get there, I will die with that little fat especially with only 2 blocks of carbs…lets throw some peanuts on…12:26 pm…4 minutes left to enjoy it…down the hatch…12:30…ding dong…Hey Dave.” You see how interesting my life is? Maybe neurotic is a better term.  By the way…how come with all this thought I didn’t qualify for the Games and my wife did? She eats way more cookies than I do…oh yeah she is super human, I’m not. I guess nutrition can only take you so far. That was a just a side bar. What is the real point? Food is fuel. PUT GOOD FUEL INTO YOUR BODY…EVEN IF YOUR FRIENDS AND CLIENTS THINK YOU ARE A BIT WIERD!

All Classes


Five rounds for time of:
Run 800 meters
Kettlebell swing, 30 reps
30 Pull-ups

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July 7th, 2009

Post Workout Nutrition with Robb Wolf


Here is a great post by Robb Wolf, CrossFit’s go-to nutrition guru and owner of CrossFit NorCal.  Post workout nutrition can be a bugger of an issue especially when trying to manage carb intake and insulin levels. I think Robb makes it really pretty simple in this article. If you are trying to lean out don’t worry about eating extra carbs post workout to take advantage of non-insulin mediated glycogen uptake. Your goal at this point in your progress is to continue leaning and increasing insulin sensitivity at all costs. Once you are lean enough, an issue primarily dictated by performance, but Robb does tie some body fat numbers to it in this article, you can then begin doing a bit more carb loading immediately post workout without detrimental effects on your insulin sensitivity and the size of your gut or butt. The point of this higher carb meal is to restore glycogen stores after a long hard WOD to aid in recovery and prepare you for thenext WOD. Now that you have read my little synopsis of the post  go read the real thing it is much more informative.

AM Class

Happy rest day!

PM Class

Run 1600m

Rest 4 minutes

Run 800m

Rest 3 minutes

Run 400m

Rest 2 minutes

Run 200m

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