July 16th, 2009

True CrossFit Spirit

2t tanya

Charity cheers on Tanya Wagner in the final WOD of the day. That is our girl! It is even more impressive considering the fact that if Tanya didn’t finish this WOD under the time limit Charity would be crowned Fittest Woman on the Planet.

Casey is training Thursday, Friday and Saturday this week. Be sure and call him if you are not going to be coming. There are more details in your email inbox.  Remember the 12:30 PM Folks will be joining the 5 PM Class today (Thursday).

AM Class


Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

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PM Classes


Complete as many rounds in twenty minutes as you can of:
4 Ring Dips
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

July 15th, 2009

Pain and Destruction…Day One of the ’09 Games


Day one at the 2009 CrossFit Games was all about survival. In what had to be one of the most grueling days of athletic competition ever assembled athletes were asked to fight through 5 devastating events. At the end of each event the athletes were ranked from first to last and were given points based on their positioning in each event. So if you got first on each event you would get 5 points for the whole day. Obviously you wanted to receive as few points as possible.

The first event was a 7.1K trail “run” (video [wmv] [mov]). As you will see in this video much of it was hardly a run. It started on the road for about a mile and then continued up the side of “the hill” in which you did three loops down and up the steep and dusty terrain. After reaching the top of the hill on your third pass you headed down the back side to a single track trail traversing sideways along the treacherous terrain. At this point you headed deeper into the back country down into a ravine and up the other side to the top. All of this portion of the run was done single file with little chance of making a pass. The up hill portions here were primarily scaled on hands and feet all while choking in the hot dust kicked up by the athlete in front of you. The downhill portions were so steep they were mostly tackled by sliding on your butt. After conquering the ravine the athletes headed back to the front side of the hill and back down to the road. At this point  Charity said it felt like she had just finished Fran and she still had another mile to run in which any lapse in effort meant giving up points to other competitors.This event took out three athletes that I know of. Two to shear exhaustion and dehydration and one to an ankle injury. I believe Charity placed 9th in this event and Jenny ended up in the middle of the pack somewhere.

Event number two was a deadlift “medly” which was held shortly after the run. The females had 20 bars laid before them starting at 185# and ending at 365# each moving up in ten pound increments. For this event think “heavy day” gone bad!  You started at the first bar and every 30 seconds you moved to the next bar. You continued along until you got to a bar you couldn’t lift. Both of our girls PRed on this which is crazy considering the run shortly before and the short rest periods before each attempt. From now on our heavy day warm up is a 7.1K run. Charity lifted 315#, a 7# best and Jenny pulled 355# a 25# PR (CRAZY)!

Event number three was a 170m sandbag sprint. The athletes shouldered a 35# sandbag and ran up a ridiculously steep hill to the finish line. The event lasted little more than a minute, but was grueling enough to get Charity’s “most painful event of the day” award.

Event number four was silly…I mean event number for was a rowing/sledge hammering combo. Actually I like the idea they were going for here I just had some issues with it. The athletes had to row 500m and then hammer a 3 foot metal stake into the ground with a sledge hammer and then finish up by rowing another 500m piece. What I like about this event was the random unknown aspect to it. That is what CrossFit trains us for right? My issues are in the details.  They made a great effort to get all the ground even by digging out the area and dropping yards and yards of a uniform  sandy gravel mixture and tamping it down, but despite their efforts it appeared to many that some stakes went in much easier than others. This may have been because the middle portion of this area had been trampled down at least three times by over 150 pairs of running feet during events one and three. Anyway, both girls held their own on this event.

The final event of the first day was a more traditional CrossFit WOD, a three round couplet consisting of 30 wall ball shots and 30 hang squat snatches each round. The ball was 14# for girls with a ten foot target. The snatch weight was 45#. At first glance this doesn’t seem so bad, but after the brutal leg day that proceded it the 180 weighted squats that comprised this WOD were enough to nearly break people. After this event the top 16 competitors moved on to the next day.

All told going into the second day Charity was in 5th and Jenny was in 13th.

Check this link for a nice visual on how the girls ranked on each event.

The breakdown I have given here and even the videos could never give you a good sense of the physical, emotional and mental pain and anguish experienced on that first day. Both of our girls were almost broken after the first day. Both admitted that they wouldn’t be upset if they didn’t qualify for the next day.

One other issue of interest, there was absolutely no gymnastics included in the first day, a huge oversight  in my opinion that would become a huge determining factor in the outcome the second day.

AM Classes

Happy rest day!

PM Classes


Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

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

Post time to comments.

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

Post time to comments.