July 21st, 2009

Fueling Charity @ the Games-Part 1

2t wbs

Charity demonstrates the jumping wall ball shot. This is how short people do it. It is really tiring.

Fueling the first day’s work.

The first thing I considered when figuring out what Charity needed to eat the first day was how much extra work she would be doing. The last WOD of the first day is fairly representative of a really difficult WOD for a normal CFer. So assuming that right there is a normal day’s work in the life of our little athlete everything else is extra work that must be fueled and recovered from. Looking at the remaining four events it was hard to say exactly what any of them represented calorie or block wise as far as expenditure, but one thing I did know is there was a bunch more work there. The 7.1km run I figured to be about 1000 calories expenditure and a glycogen robber for sure so it was my primary concern. The other three events while physically and mentally demanding would not rob the body of as much fuel as the first and the last events. Charity usually runs well off approximately 12 blocks with 3-4 times the fat. This is a pretty typical block prescription for a CF athlete of her size  that has reached ideal body weight and performance. She is not a measurer or weigher, but does a pretty good job of ballparking and has played with the Zone enough to know where she ought to land on each meal. So from there I knew she needed extra calories so I moved her blocks up to 18 blocks and the fat up to 5x. Remember fat is high octane fuel. Beyond that I also put in an extra 8 blocks of carbs mostly in the form of yummy easily digestible applesauce for right after the run (like within 15 minutes). All this food was an optomistic goal and I knew that on a day of nerves and huge expenditure we would be lucky to get even close to all this down her, but I didn’t tell her that I just packaged it all up and said it has to be gone by the end of the day. So right after the run she shot gunned 8 blocks of carbs and a few blocks of fat and protein for blood sugar control. As expected she had no desire to eat much of what was packed for her, but the quote of the day was “You are eating for tomorrow!” With that in mind she made it through probably 16 blocks during that first day. Not too bad. She said the hardest parts to get down were the proteins which were in the form mostly of lunch meat and cheese. Two things she usually likes. By far the two best things we packed were little individual applesauce packs that were about a 1.5 blocks of carbs each from Trader Joe’s and a half gallon of raw milk. As you all know raw milk is a staple in the Vale household so it is well known fuel for Charity. She thought she would be comfortable with it so she got it. We froze it, put it in a cooler and checked it in on the plane. I know sounds crazy, but anyone crazy to do 5 CF WODs in a day needs a nutrition plan crazy enough to match! She consumed half the container the first day and half the second day.  So the final breakdown for the first day went like this 26 blocks carbs, 18 blocks of protein and 90 blocks of fat.  8 blocks of carbs for right after the run and then the rest of the food distributed evenly through out the day with maybe a few extra carbs after the last WOD to top of glycogen stores going into the next day. The food was made up of raw milk, no sugar added applesauce, lunch meat, cheese, and trail mix. Oh yeah…she had to drink as much water as she could possibly fit in her already full tummy starting Friday and continuing through the weekend.

AM Class

Five rounds for time of:
40 Sit-ups
25 Hip extensions

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PM Classes

Thrusters 1-1-1-1-1-1-1 reps

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July 20th, 2009

Day 2 at the CrossFit Games

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Jenny Olson CrossFit Redmond

While day one of the Games was nothing short of crushing and definitely fit this year’s theme of  “Unknown and Unknowable,” day two took a bit more traditional CrossFit bent with three WODs that could easily be seen as the main site WOD some day. After day one the field of competitors was narrowed from approximately 75 down to 16. This introduced an interesting scoring issue that may have been intentional or may have been by chance. The narrowing of the field essentially weighted the first day’s events more heavily due to the fact that  with only 16 competitors competing on day two the worst score you could get would be 16 no matter how bad you were at any given event assuming you finished the event. Another twist to day two was the introduction of some gymnastics elements into the last two WODs that were noticably absent the first day.

The first WOD of the day was simple. Perform the highest load max snatch you can within a ten minute time frame. The rules were fairly loose and many of the snatches would have seemed crude to O-lifting purists, but in true CrossFit style the objective was to get the work done. You could power snatch or squat snatch. The only real stipulations were that it had to go from ground to overhead in one movement without touching your shoulders. Unlike a normal O-lifitng competition you didn’t have to land with locked out arms. Many athletes were obvious novices to the lift and appeared visibly uncomfortable with receiving the bar in the full overhead squat postition. This resulted in many “pressed out” power snatches. Regardless of this the event was very exciting to watch and the ten minute time limit made it even more so as people began trying to squeeze in one more attempt before the final bell. At the final buzzer both Charity and Jenny ended up in 6th place for this event with a snatch of 120#.

WOD  number 2 for the day was an 8 minute AMRAP of 4 HSPU, 8 Kettlebell swings (55# for women, 72# for men) and 12 GHD sit ups.  This straight forward little WOD proved to be trouble for many of the women and even some of the men. Of the 16 women 8 got less than two rounds, four of which recorded a DNF for inability to complete a handstand push up without scaling. This, in my opinion, exposed the fact that the competitiors were not made to prove this aspect of fitness during the first day. In the end our well rounded Northwest CFers shined through. Charity placed 2nd in this event and Jenny ended up in 5th.

The final WOD of the 2009 Games was what I had been waiting for the entire weekend. A classic, CrossFit style separate-the-women-from-the-girls grinding chipper, this WOD included pretty much all 10 elements of fitness and would test the mental toughness of the the baddest athlete. The WOD looked like this:

Complete for time:

15 squat cleans (women 105#, men 155#)

30 Toes-to-Bar (similar to Knees-to Elbows)

30 Box Jumps

10 Muscle Ups

30 DB Push Press (women 25#, men 40#)

30 Double Unders

15 Thrusters (women 95#, men 135#)

30 Pull ups

30 Burpees

Approximately 100 meters overhead walking lunges (women 25# plate, men 45# plate)

This type of WOD is made for Charity or maybe it is  the other way around, regardless, the world was finally going to see my wife do what I see everyday in the garage! From the outset she blew this thing apart. The 15 heavy squat cleans were completed in two sets 8 and 7.  Putting her ahead of most everyone even the bigger, stronger women. From that point on the lead just lengthened and she never looked back. This performance set the whole place buzzing and was, in my mind, the most memorable performance of the Games (yes, I am extremely biased). Her final time was 18:24 putting her over two minutes ahead of the next closest competitor. Jenny finished 13th on this event with a time of 30:39.

That wraps up the weekend and what an amazing time it was. Literally filled with blood, sweat and tears. Anyone who competed should feel proud of what they have achieved because it was, in many ways, simply grueling and terrible and only the fittest of humans could have survived let alone flourished.

AM Classes

Happy rest day!

PM Classes

Five rounds for time of:
40 Sit-ups
25 Hip extensions

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July 19th, 2009

More Games Fun

2t ec

Charity killin’ the thrusters on the final WOD. Just a side note. Notice the judge standing next to Charity. Her name is Eva Claire Synkowski (here she is in action-Man Grace [wmv][mov]). She is an amazing CFer. Rows a sub 7 minute 2k. That is insane for a female. I love this picture because it so clearly shows the difference is sizes and body types of healthy humans. Both of these women are elite athletes and extremely healthy women yet their body sizes and types could not be more different. Don’t ever get caught up in trying to look a certain way. Just CrossFit, eat how you know you should and be happy with yourself.

Charity Vale, 2009 CrossFit Games- video [wmv] [mov]

Jenny Olson, CrossFit Redmond 2009 CrossFit Games – video [wmv] [mov]

More Games pics courtesy of CrossFit Redmond.

All Classes

Happy rest day!

July 18th, 2009

Before the Games

2t jen

The 2nd and 8th fittest women on the planet in training for the games.

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.

9 AM Class

Nancy

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

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July 17th, 2009

Pride of the Northwest

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Charity and Jenny gettin’ it done on day 2 of the Games.

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.

AM Class

Nate-ish

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

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PM Classes

Complete AMRAP in 20 minutes of:

10 pull ups

10 ring rows

10 Sumo deadlift high pulls

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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

Badger

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

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PM Classes

Nate-ish

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.