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Old 04-23-2008, 09:21 PM   #1
Michael Pommerening
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Update: CrossFit Games 2008 July 5-6

Countdown: CrossFit Games 2008

The second annual CrossFit Games 2008 is fast approaching. This year will build on 2007's strong showing with athletes coming in from around the globe. In addition to the fantastic performances in this years events, the Games is shaping up to be an annual gathering place for all Crossfitters to celebrate together their love for fitness.

A few important updates:

1) If you are planning on competing: Better hurry and register (like today, seriously)

2) All Affiliates: Represent your Affiliate at this years Games with a vinyl banner.
To make it super easy, standard, and long lasting, contact Greg Walsh's crew here: www.crossfitbanners.com. (The Black Box banner is awesome Greg & team, thanks)

The Affiliate Banners will be hung around the Games Campus, and the minimum required, standard size is 2ft x 4ft.

If you have a large team going, then you may want to have another 2x4 or even a Staging Area size: 3ft x 6ft to use as a gathering point

All banners should be shipped to the Games address:

CrossFit Games
c/o Castro
275 Dunbarton Rd.
Aromas, CA 95004

3) The Partnership effort is going strong, and there has been an amazing amount of support from those companies that want to join us in celebrating with our athletes. There are several ways to participate, even simply submitting a banner like above. All friends of CrossFit are welcome to submit a banner.

Please feel free to contact me regarding our Partnership Program: mike@crossfitgames.com

T-minus...

--
Michael Pommerening
CrossFitNYC

"The strength and value of CrossFit lies entirely within our total dominance of other athletes and this is a truth that cannot be divined through debate, only competition."-Coach Greg Glassman
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Old 04-28-2008, 02:47 PM   #2
Ben Chapman
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Re: Update: CrossFit Games 2008 July 5-6

Do events start on Saturday? Or is it just the dinner that night? I can't make Saturday at all, but I'm wondering if I should show on Sunday.
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Old 04-28-2008, 07:31 PM   #3
Michael Pommerening
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Re: Update: CrossFit Games 2008 July 5-6

Bright and early Saturday Ben!

Whatever the CF gods have in store begins Saturday morning and goes until the last awards on Sunday afternoon. If you can make the dinner on Saturday evening, and attend the Sunday competition, then you will still see the best in the game tear it up! (along with everyone chasing them!)
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Old 04-29-2008, 04:41 AM   #4
Steve Liberati
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Re: Update: CrossFit Games 2008 July 5-6

Thanks Mike. Can't wait!
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Old 04-29-2008, 09:23 AM   #5
Nick Cruz
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Re: Update: CrossFit Games 2008 July 5-6

Mike, Im kind of bummed to see that they are charging for spectators again this year. Perhaps, though, there is still a ray of hope. On the registration page there is a "guest" option but it needs a code. If my wife is coming up with me to watch the carnage would she be considered a "guest" or a "spectator"? My wallet hopes it's the former. =) If indeed she will be my "guest" how do I obtain a code?

Also, will we still be shown in standings if we choose not to compete for the "Top Crossfitter" award? Im not near the top ten, or top 20 for that matter but I want to be able to track my progress over last years standings.

Last year was great! I cant wait to see what changes have been made for this year!

Crossfit Games Or Bust!
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Last edited by Nick Cruz : 04-29-2008 at 09:47 AM.
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Old 04-29-2008, 12:03 PM   #6
Michael Pommerening
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Re: Update: CrossFit Games 2008 July 5-6

Yeah Steve, it's going to be killer.

Nick, give me a couple days on the guest question, and the Standings question.

In the meanwhile, I actually wanted to ask you what sort of strategy you are planning for this year (if you don't mind giving some skinny). (I've read a few of your earlier posts on the games)

Did you plan differently?
What extras have you done in addition to the WOD's?
How has recovery been? Nutrition? Any time off?

Are you part of an Affiliate team? (should I have known this?) If so, what is the strategy there?

And to really open this up: What would you see as an improvement over last year? What would you keep the same?

It would be good to get some perspective from a competitor from last year.
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Old 04-30-2008, 07:18 AM   #7
Nick Cruz
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Re: Update: CrossFit Games 2008 July 5-6

....Did you plan differently?
What extras have you done in addition to the WOD's?
How has recovery been? Nutrition? Any time off?

Hmmm, strategy.. To be honest my strategy right now is to get to the point where I can do nearly all the CF WOD's with Rxd weight's (practically there!). Even if I take longer than anyone else, I want to be able to do the hopper WOD this year without scaling. Last year I had to scale the push jerk's down quite a bit, and my pullups sucked. In fact even with the scaling I was not able to complete the 5 rounds in the alotted time! As far as extra training goes, for me, since this is the Crossfit Games I want to see what doing Crossfit only does for me. I have been and will only be doing the CF WOD as training for the games. One thing that I will be doing differently, though, will be taping my hands this year for the pullups! My avatar was a common site amongst even the most hard core CF'ers. (side note: I still have the skin that ripped off my hand that day. Its pinned above my monitor as motivation!).

Nutrition wise I was Zoneing back then and I am still Zoneing this year, so that hasnt changed much. I do tend to be a little more liberal now with my eating though. As recently as this past November I had my weight down to 178 (on a 6-2 frame)!!! I felt that that was too light for my size and most of my progress seemed stagnant, especially with the weighted WOD's, so I started upping my block intake, upped my fat blocks and started drinking alot more whole milk. Im now back up to about 190ish and Im hitting PR's more consistently, and I can handle most of the heavy WOD's. My times arent impressive but I can at least make it through them without scaling the weight.

Recovery has been ok. I took a couple weeks off last month when I went on vacation.


Are you part of an Affiliate team? (should I have known this?) If so, what is the strategy there?

I am part of an Affiliate (Crossfit Road Warriors) , though Im not sure if we are going to be competing for the cup this year (there are only two of us so far). So, I cant really comment on that part.

And to really open this up: What would you see as an improvement over last year? What would you keep the same?

Improvements? First off, I want you to know that I thought CF Games 1.0 was freaking awesome! I understand fully that it was the first one and that growing pains are to be expected. I feel blessed and honored that I can say that I was at the first ever Crossfit Games!! That being said, I do have an opinion on the whole matter, whatever it is worth.

1. Im very excited to see that the Affiliates in addition to "friends of Crossfit" will be able to have banners set up this year. The games could end up being a great opportunity for solo crossfitters to meet their local affiliate and hook up with other CFer's in their area.

2. In addition to affiliates display's I would love to see a Vendor's row, pavillion, what have you. Crossfit had some vendors that sponsored the event last year, but there was no representation at the games. I would have thought that Abmat, C2, the restaurant (cant remember the name, sorry), Pendlay, Dynamax, etc would have had booths set up where us CFers would have been able to touch, feel and purchase all the neat goodies. In fact, had C2 been there, I guarantee you I would have walked away from there with a new rower in tow! Dont make it too commercial, but some true friends of CF would be greatly appreciated.

3. Affilitate shirts and products. Have you seen all the threads with new affiliate shirt designs? Within 5 minutes there are 20 reply's with "Im buying one now" in the first sentence!

4. I did enjoy how the Total event ended up being run. Originally we were ALL supposed to go in front of judges and do a proper lift meet. I remember feeling utterly SICK during the explanation of the rules with Coach Rip. There was so much to remember and I was pretty darn sure I was going to screw SOMETHING up and get flagged! Due to time constraints, though, the powers that be switched it up a bit. The top 5 (I believe) went inside for the "official" judged lifting session while the rest of us stayed outside and did our Total competition there. I really liked that format (I was outside) a bunch. We all got judged and scored but there was some coaching and tips and tricks were shared amongst all. The energy and sense of camaraderie seemed higher outside, and I hope that they keep that format again this year.

5. I do really wish that spectators did not have to pay to watch. My wife, and possibly two friends will be joining me at the events this year and its kind of a bummer that they have to pay to watch. If I wanted to get someone into Crossfitting, what better place to do it than having them see whats its really all about! Not only that, but last year, I did pay for my wife but really, there was nothing stopping me from NOT paying. There was no one checking for tickets or whatever. I don't know if there was anyone who took advantage of this "lapse in security" but I felt a bit jipped that I paid and chances were that there were some there that didn't.

I was really nervous last year because I knew that I was not anywhere close to being a true competitor with the likes of some of those beasts there. I am VERY glad that I pushed through my own insecurities though. I met really cool people who share the same passion for fitness that I do, I got to push myself further and harder than I thought possible, and as s bonus I got to take my picture with Coach Glassman, Nicole, Eva, and Coach Rip!


Sorry about the long post, but you asked!

Nick
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Old 05-01-2008, 04:13 AM   #8
Michael Pommerening
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Re: Update: CrossFit Games 2008 July 5-6

WOW, great post. Anyone else can jump in here, and I am glad I asked you.

We are working on a few aspects of what you mentioned for the 2008 Games, and I will keep the updates coming here.

Back to training a bit: You have had a year since the 2007 Games, and newcomers may want to know more. Nick Cruz under the scope!

What are your times now, as compared to last year, for the benchmarks?
When were you able to use rx'd weight on the majority of the benchmark wod's?
Have you made gains in the 3x7, 5x5, 1x7 type lifting days?
Where is your total now?
What effect did the run last year have on your running days this year?
What BM wod's are the most improved and why?
Do you train with others of similar ability, and how does this effect intensity?

In your opinion, why should anyone come to the CrossFit Games to compete or watch?

Thanks Nick!
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Old 05-01-2008, 11:17 PM   #9
Nick Cruz
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Re: Update: CrossFit Games 2008 July 5-6

I was actually preparing to do the Games hopper WOD last night but I ended playing around with my kids instead. I will be doing the hopper tomorrow so I can see exactly the difference and I will post my results then. As far as other benchmarks, I went back into my logs and here is what I found.

Nancy Then: 07-31-07 Scaled 65# @ 20:20
Nancy Today: 04/16/08 as Rxd @ 32:25

Total Then: 07/01/07 225 Backsquat, 140 Press, 285 DL
Total Now: 04/03/08 250 BS, Press 152, 317 DL (Im not sure why these numbers havent changed more dramatically or if they should have, but its nice to see at least positive progress.)

Weighted Pullup Then: 06/10/08 75# @ 178#
Weighted Pullup Now: 76.5 @ 190# (Seems a bit odd but it is what it is)

Pullup per minute Then: 10/08/07 11 Rounds
Pullup per minute Now: 04/07/08 14 rounds

Elizabeth then: 06/13/08 Scaled 110# @ 12-9-3 10:25
Elizabeth Now: 04/16/08 as Rxd 29:08 (Long but as rxd)


When were you able to use rx'd weight on the majority of the benchmark wod's?

Starting this year I have been attempting to do all of the weighted WOD's as Rxd. This has made for some slow times but a year ago I would not have even been able to do them. I still have trouble with HSPU's and heavy press work but unless I dont have the type of weight needed (56# KBell) I am doing the WOD's as Rxd. You can see from my above horrid times on Nancy and Elizabeth that I am much slower than I was before but its now full weight.

Have you made gains in the 3x7, 5x5, 1x7 type lifting days?

See above. My gains have not been huge, but I dont think that I have been putting enough time and effort on the lifts to get them to go up much faster.

Where is your total now? See above but it is over 700 up from 650.

What effect did the run last year have on your running days this year?

Last years run was NO FUN! Seriously, it was brutal for me. I had just completed my first 10k mudrun a few weeks earlier and the run at the games was far harder for me. My run time last year was 30:46, but I have not increased any of my running days after that. Im curious to see how well I will do at this years mudrun and the CFG run.

Do you train with others of similar ability, and how does this effect intensity?

I train solo except for Saturday's when I work out with Doug Ralston of CF Road Warriors. I think that working out solo is great except for the fact that 1, when you are alone it is much easier to skip a day or two or three, and 2, its harder to maintain the intensity that comes with competing against or working out with a partner that is going balls to wall. Furthermore, I think that if I were plugged in at an affiliate where I worked out with others for the majority of my workouts I would see far greater progress than what I have posted above. In fact, the numbers I posted above are a little embarrassing to me. I know that I am fitter than I was last year, but I have also missed more days this year than last and like I said it is easier to skip days if I dont have to be responsible and show up for the WOD! Seeing as the games are about 1 month away, I plan on really hitting the WOD's hard and I will be doing whatever I can to not miss many days between now and then.

In your opinion, why should anyone come to the CrossFit Games to compete or watch?

For the watcher, I think that the level of competition and athleticism is high at the games. For this reason alone it is a ton of fun to watch. Its hard not to get caught up in the fervor created during a WOD. Not only that, but there is a run to watch, a hopper WOD, and a weight lifting meet. Its like three separate competitions in one. Even if you have to pay to watch, it is worth the cost of admission. Not only that, but it is nearly impossible not to walk away inspired to take control of your own life and health!

For the competitor, you know exactly why you want to compete. This is one badass competition.

For the fence sitter. This is the person that I was last year. I was so nervous about entering the games because I knew the kind of people that were going to be there and they were going to leave me in the dust, literally. I did not want to get totally embarrassed. But like I said, I am so glad that I manned up, swallowed my pride and hit "pay now." I proved to myself that even I, the epitome of an average joe, with an average desk job, and an average life was physically capable of doing something so extraordinary with my body! As the games roll closer and closer I find myself, once again, a nervous wreck. There seems to be even more competition this year than last and the people that are entering seem increasingly beastly! But Im not doing this for them. I am doing this for myself, to prove to myself that I can do this, and noone is going to tell me that I cant play hard, or Im too old to do that. I no longer have to look at others and say "I wish I could do that." As average as I am, people are now saying that about me!

Seriously, even if you come in dead last you are far ahead of most every other person that you know! Get off the fence and register already! I guarantee that you will be glad that you did!
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Old 05-07-2008, 01:43 PM   #10
Michael Pommerening
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Re: Update: CrossFit Games 2008 July 5-6

Nick, I've already showed your response to a bunch of people, and now they are interested in going to the Games. Thanks for your well detailed response.

Everyone: the site is up! Please feel free to contribute. www.games.crossfit.com

wwwcrossfitgames.com
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