Want to compete??????

Here is the scoop.

I receive many emails a day from people looking to improve their fitness through competition. They want to know what we do, how we do it, and what times we are getting. Here is my answer, partially got the idea from OPT.

Each week on Tuesday I will put up a workout, I will video tape standards and describe the workout. ANYONE from around the world can complete this workout with the standards I have set. They then can email their results to:

        

ashley@crossfitsantaclara.com 

  

These results will be looked at and the winning time and individual's (male/female) will be named on our site that same Friday.

Eventually my goal is to find a way to get this more popular having several hundred people send in their times. At this time I will then require a video submission for verification. For now, their is no money involved, no huge following, and will not be a big deal. Eventually this will need to be done. If I think your number's are absolutely absurd I reserve the right to require a video before naming you the winner.

This is a great opportunity for those of you interested in competing in Crossfit to see how your number's hold up. I DON'T CARE WHAT YOUR NUMBER'S ARE SUBMIT THEM ANYWAY!!!!!!! I want to know how you do, this goes for anyone anywhere (must be RxD) If it is not RxD, send us a note on what you thought of the workout.

First Workout........submit your results by Thursday!

Note: Women's weight is 105#

 

Workout for Tomorrow:

         

Tabata Sit Ups

               

Max rounds in 3 minutes of:

5 Power Cleans @ 135/95#

4 Ring Dips 

3 L- Pull Up's

               

Rest for 30 seconds and repeat for a total of 4 rounds 

              
What is an L Pull Up....don't worry you can sub it many ways 

Comments

[Zach]

I like it J!

[CynthiaJ in Sunnyvale]

what a great idea! How about posting the "Want to Compete" info on our Facebook group too??

And for those who haven't joined yet, look us up on FB :)

[MikeO]

Today's workout kicked my ass, can't wait for tomorrow.

[yuriy]

second that Mike

[Chris]

My body has been thrashed for several weeks and it seems my performances has decreased due to overtraining. Possibly meal regimen might be an issue as well. Jason brought up a good point on intaking a little more carbs in my daily diet. But overtraining is difficult, I am a type of person that needs physical intensity on a daily! I know Zach and Sal agrees, they mentioned it to me the other day that they eat, sleep and sh** "CROSSFIT."

[Miles Libbey]

Have you looked at using any of the tracking websites (beyondthewhiteboard.com (not free), wodclub.com, logsitall.com ($250 initial setup for a gym), statulo.us ...)?

[Jojo]

LOL @ Chris.. and some of us still manage to balance our careers, family and kids in that mix! I definitely take advantage of eating lots of healthy recipes minus the grains, Omega 3s, rest and sleep!

[Jojo]

Btw Chris, add more fats to your food plan.. That's helped me throughout the recovery phases.. Go get some of that creamy tomato basil soup or creamy chowdah from Costco and add chicken to it, or better yet, crab and shrimp!! Eating steak for paleo gets old so fish and shellfish are great alternates plus they do carry the healthier fats needed for cell recovery..

[Grace Tai]

Great idea Jason. Looking forward to seeing what happens.

[Danny]

What?!!! You can't Fuc#! the floor on pushups? Imma have to skip this week's WOD then, haha. That is a big problem of mine :).

Chris, eating fat definitely will help with keeping your body full of energy, not to mention helping your stomach feel full. I always carry a small tuperware container of almonds in my lunch box at work. If I'm feeling sluggish or hungry, eat a bunch of those and drink some fluids and that usually helps. Other healthy fats to add in your diet are avocado, any other nuts (walnuts, macadamia nuts, cashews), olives. The good thing about eating fat, especially healthy fat, is that it has no effect on insulin, which is what actually makes you fat, if that makes sense. Increasing your carb intake, without increasing your protein intake would throw your insulin levels off balance, which ain't good. Hope that helps.

This is Zone diet advice though, I'm not sure what's best for each individual, but I like the zone diet. I recommend reading a book called Mastering The Zone, by Dr. Barry Sears (Creator/Founder of the zone diet.) You can seriously spend an hour reading the basic concepts of the zone diet and be "in the zone" by the next day. Many people see zone diet and think "Oh I have to measure my food and keep a log and stuff." Not true. In the book he teaches you how to "eyeball" food in order to get the right balance.

Anyway, I've rambled too long, hope at least one person read through this post long enough to hear me say I'm sorry for making this such a long post. Hhahaha Late!

[Danny]

BTW, I try not to $hit CrossFit, I like to keep it in. I try to $hit out the Globo Gym Bicep curls I do every day behind Jason's back.

[Sal]

I told you not to give out Zach's and I's secret...now its out and the whole world knows lol.

I've told you a few times that I think you need to take more rest days between your workouts. I don't know how you do 5 or 6 days straight of intense workouts. Maybe following a 3 days on, 1 off, 2 on, 1 off program like i do will help, or something that works for you.

As far as fat goes, I like eating my 100% peanut butter. I eat two bananas covered with peanut butter a day. MMMM GOOOOOOOOD! Oh and I drink lots of whole milk.

[DH]

Say what you want Sal, but Chris and I are on to you buddy..

Possible leads to Sal's super human strength: whole grass-fed badger milk and/or a sports bra masking a third nipple of uncanny power... i'm not laughing.

LOL but on the real, Chris, I know how hard you work and it's a great source of encouragement to me personally bro! But I wanna make sure you're doing ok! Are you incorporating pre- and post-workout meals? 30 minutes before workout, find a source of carbs (i.e. fruit) with low fiber content. For example, today I had six slivers of cantaloupe and an orange before our WOD and I felt great. And IMMEDIATELY after your WOD, make sure to throw down a starchy, dense carbohydrate (i.e. sweet potato, yam, banana) plus whey protein for optimal recovery. And if your total workout took like an hour, then exactly an hour after, make sure you have your 40% protein/30% carbs/30% fats or adjust accordingly. And if at all possible, try to get your 9+ hours of uninterrupted, quality sleep. Try that and see if that helps your recovery, strength gains, intensity etc.. TWENTY TEN GAMES BABY!!!!

Just a thought, but once the weather starts clearing up, anyone down for some sprint work on a track somewhere?