CrossFit Games 2010

The 2010 CrossFit Games site is up. Check it out here! There will be sectional qualifiers held at the Evergreen State Fairgounds in Monroe on February 27 and 28. We're hoping to field a team to compete at the games in Aromas, California, so if you are interested let Ron Panleo know ASAP.

Do you know where you stand with your CrossFit training? If not, you are probably not getting the most out of this amazing program. Here are the top 6 reasons you might not be seeing results.

1. Nutrition. What should I eat? In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
2. Sleep. The second biggest hurdle to success. Get a minimum of 7-8hrs daily. More if you can. Without it, the body doesn't have time to repair itself, you get run down, give less than 100% at the gym, get sick and miss training. Then the cycle repeats over and over.
3. Intensity. CrossFit workouts are short. If you are going through the motions, you might as well save a few bucks and join Curves. You don't need to yell and scream, go until your hands bleed, or puke after every workout. BUT, nobody ever died from sweat, going without water for 10 minutes, or a calus on their hand. The point is to go as hard as you CAN, not as hard as you FEEL LIKE.
4. Frequency. 3-6 times per week is ideal. 3-6 times per month is a waste of time.
5. Logging. If you aren't logging your work, you are not doing CrossFit, period. One of CrossFit's main beliefs is in "measurable and repeatable results". How can you possibly improve your deadlift if you have no idea what you lifted last time? Are you getting better at pull-ups, or worse? Prove it. Numbers never lie and are the only real measurement that we have as to your progress.
6. Performance Goals. Related to point #5, CrossFit is about performance. If you chase performance, the asthetic that you want will follow. If you chase the asthetic at the expense of performance, you will quickly plateau and stop seeing improvements of any kind. You should CONSTANTLY be challenging yourself to learn a new skill.