BC sectionals wrap-up

Wow, coming home after the BC sectionals I was WIRED! I'm pretty sure everyone in our group is sick of listening to my giggles! Our athletes did AWESOME!!! And we had a ton of fun doing it! Tyson finished 3rd overall and Calvin finished 15th - both of them earning a spot at Regionals in May whoop whoop! I definitely regret not competing, it was such a cool atmosphere to be in. CrossFit competitions aren't like most sporting events 'cause your fellow competitors are also cheering you on! We'll definitely have to send a bigger group next year. I'm super stoked for Calgary!!!

BC sectionals top 3 men and women

Alicia Connors WOD #4 rippin' it up

Having a GREAT time during the lifting!

Tyson Back Squat WOD #1

Ladies, this one's for you

I came across this article on the CrossFit Football site and thought it was excellent. You have no idea how many times I've had this conversation!

10 Reasons Heavy Weights Don't Bulk Up Females

http://www.elitefts.com/documents/female_athletes.htm

CrossFit Vancouver Island group shot at the BC sectionals March 27 & 28

BC Sectionals Day 1 Recap

Talk about amazing competition atmosphere! The BC sectionals are being held at Quest University, located in the mountains above Squamish. The view from the gym is incredible! Nothing like clean, fresh mountain air to prepare the body for competition.

Competitors opened the competition with the CrossFit Football Total: a combined score of their best of 3 attempts in the power clean, back squat, bench press, and deadlift. Cayle ended up tying for 2nd place with a total of 1465 pounds!!!!! Tyson placed 6th with a total of 1415 pounds, Calvin placed 31st with 1125 pounds, and Mike was 41st with a total of 1040 pounds. (Unfortunately, Marty came down with the flu Friday night and spent the day in bed)

The second WOD was AMRAP in 5 minutes of: 7 box jumps (24/20") 7 burpees 7 KB swings (55/35#). Tyson placed 9th overall, Calvin placed 21st overall, Mike placed 40th overall, and Cayle placed 53rd overall (his legs were a little fatigued after the lifting! - "Coming out of the burpees, my legs felt like I was jumping in sand").

Competitors finished the day with a 2k erg. All competitors' pace boats were on a projection screen in the gym so the athletes and spectators knew how they were doing against the others in their heat. Tyson placed 5th overall with 6:51.5, Calvin placed 8th overall with 6:54.5, Mike placed 27th overall with 7:06.7, and Cayle placed 35th with 7:13.1.

As for the ladies, Alicia Connors (from CrossFit Taranis) finished the day in 2nd place!!! If you think I lift heavy, you should have seen the numbers these girls were pushing/pulling! Unbelievable!!! The girls are fighting hard for the top 3 spots, and tomorrow's WOD will be a battle to the end.

Highlight of my day? Finding out TYSON IS IN FIRST PLACE OVERALL AT THE END OF DAY 1!!!!! (or maybe it was watching the coug hit on Tyson.... it's a toss up!) I can't explain how excited and proud I am! Tomorrow's WOD will determine which 15 men and 15 women qualify for Regionals (it's also Mike's strongest event). I gotta say, judging has been a blast, but I can't wait to compete in Calgary!

BC Sectionals coming up!

A group of us from CVI are heading to Squamish this weekend to compete/spectate/judge at the CrossFit Games BC Sectionals. Competitors will compete in 4 events - 3 on Saturday and 1 on Sunday. The top 15 men and top 15 women will continue on to compete at the Regionals in Calgary at the end of May. Check out the Games website http://games2010.crossfit.com/ for a complete list of workouts. If you see these guys at the gym - Mike, Cayle, Tyson, Marty, and Calvin - make sure you wish them good luck!

Site of the CrossFit Games BC Sectionals in Squamish

Mmmm mmmm good!

Paleo Pancakes

Ingredients:

Eggs

Vanilla protein powder

Coconut flour, almond meal, ground flax, or something similar

Blueberries, cinnamon, shredded coconut, cocoa powder ***optional

Directions:

For one pancake:

Combine 1/3 scoop protein powder (~7-10g protein), 2 Tbsp coconut flour/almond meal/ground flax, and 1 egg. Whisk until you have a pancake-batter like consistency. Heat a small non-stick frying pan (or use coconut oil) and pour mixture into pan. Let cook until the top is firm to the touch. Remove from pan, top with berries or your topping of choice, and enjoy! I also like almond butter and bananas.... deeeelish!

How to deal with overtraining

Check out this awesome blog post from Mark's Daily Apple

http://www.marksdailyapple.com/how-to-deal-with-overtraining/

I especially like this section:

Don’t try to be an elite hybrid marathoner/powerlifter/metcon superhero.

Most performance-oriented people will have to choose between running mega miles each week and hitting heavy compound lifts. You can’t do Stronglifts, drink a gallon of milk, and go run a half marathon. I mean, you physically can and I want you to be fit enough to do so, but training that way would be so entirely counterproductive as to be absurd. Your running would suffer, your lifts would be weak and unimpressive, and you’d probably injure yourself. You’d be way overstimulated, cortisol would flow like desiccated gluten through a leaky gut, and you wouldn’t know whether to burn fat or burn sugar. Lift heavy and run the occasional long distance event? That’s fine. It’s what being Primally fit is all about. But it’s the regular training of both that will confuse your body and mess you up in the long run.

Sound familiar anyone?