CrossFit - Greg Glassman

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. - Greg Glassman

CrossFit is constantly varied functional movements performed at high intensity.

Sunday, August 11, 2019

Winter Park Sunrise to Sunset

This past weekend, I had the opportunity to compete as part of a 4-person team in the Winter Park Sunrise to Sunset Mountain Bike race.  It was a 9.6 mile "non-technical" route +1181 feet/-1179 feet. I was part of a 4 person team, which depending on lap pace meant 2-3 laps/participant.  The winners were getting 11 laps in 12 hours.  We managed 7 laps.  Partial results at the end of this post.

The course started with a tough climb from 8,749 feet to 9.606 feet over 2.9 miles, then an equally steep descent before beginning rolling terrain.

I was very much out of my league.  Most people were completing laps in 60-70 minutes.  My first lap was 1:58:17 and I was grateful to make it back.  After a few hours, I figured I should make a second lap and it was just as tough as the first at 2:05:57.  The climb was steep and I could manage for reasonable stretches, but walked several sections.  The descent was treacherous for me and I kept a death grip on the bars and brakes despite renting a full suspension Trek Fuel ES from Ski Depot.  I was passed climbing and descending with roughly the same frequency.  I actually fell once on both laps.  Once on roots and a second time on a rocky descent.  Fortunately, I escaped injury.

The weather was all over the place teetering between overcast, rainy, a little hail and a little sunshine.  I was out on the course at the best times.  Some of my teammates were a lot worse off.

The views were spectacular and the trail itself was very pretty.  I would have very much enjoyed one loop with a group of friends, taking breaks and soaking in the scenery.  With the clock ticking, I felt compelled to push.

I am really glad the gym put together 45 people in 2-5 person teams for the event.  It took me out of my comfort zone and challenged me to longer time domain fitness.  It was also my first endurance event in a number of years.

I was really impressed by the individual riders who were completing 8-9 laps in the same time frame.

The Crooked Gravel event was going on the same day and we found out friends of ours were doing the 65 and 93 mile routes.

Crossfit Golden supported the race with a goody bag in addition to logistics, support and food.  It included a Dakine Vektra 3/4 Sleeve Jersey and Yeti Turq Dot Air Gloves for warm weather mountain biking.

A MOUNTAIN BIKE JERSEY WITH QUICK-DRYING TECH AND CASUAL STYLE.
Classic and casual. The Vectra mountain bike jersey blends laid-back pocket-tee style with bike jersey tech to keep you cool and dry on the trail. The four-way stretch fabric features integrated odor control and cooling yarns to keep you feeling fresh while on the bike and on to post-ride bevies.

TURQ DOT AIR GLOVE

Hit the trails in the Yeti Cycles Turq Dot Air Glove, and enjoy a confident, cool grip while maintaining coverage in brutally warm conditions. The Toray dot air fabric maximizes airflow to keep your hands cool while the synthetic leather palm provides plenty of traction between you and your bars. A silicone gripper provides similar traction for your trigger fingers, ensuring that you can shift and brake as needed. The Turq Dot Air rounds out its features with an adjustable cuff, suede thumb patches, and touchscreen compatibility—proving that Yeti thought of all aspects of the trail during the design process.

  • Gloves for high-output warm-weather mountain biking
  • Toray dot air fabric provides maximum airflow
  • DWR treatment sheds water and mud
  • Synthetic leather palm for excellent bar grip
  • Silicone gripper for control with trigger fingers
  • Adjustable cuff secures the fit
  • Wipe away sweat with a soft suede thumb back
  • Data tip finger is touchscreen compatible

4 Person Team

1. CFG Bunion Bikers

1 53:59 53:59 77 Sotola, Martin
2 1:58:54 1:04:54 77 Sotola, Martin
3 3:02:20 1:03:26 79 Berk, Matt
4 4:11:07 1:08:47 76 Ambrosio, Dan
5 5:10:16 59:08 79 Berk, Matt
6 6:10:23 1:00:07 77 Sotola, Martin
7 7:13:41 1:03:17 78 Slaughter, Chris
8 8:23:06 1:09:24 76 Ambrosio, Dan
9 9:25:08 1:02:02 79 Berk, Matt
10 10:30:33 1:05:25 77 Sotola, Martin
11 11:35:27 1:04:53 78 Slaughter, Chris

2. CFG Kristy's Krew

1 1:01:38 1:01:38 72 Amer, Kristy
2 2:02:36 1:00:57 73 Sfetsas, Jessie
3 3:01:46 59:09 74 Hill, Adam
4 4:12:19 1:10:33 75 Rogers, Jessie
5 5:15:57 1:03:37 72 Amer, Kristy
6 6:23:25 1:07:28 73 Sfetsas, Jessie
7 7:25:18 1:01:52 74 Hill, Adam
8 8:37:53 1:12:34 75 Rogers, Jessie
9 9:41:12 1:03:19 72 Amer, Kristy
10 10:42:45 1:01:32 73 Sfetsas, Jessie
11 11:42:38 59:53 74 Hill, Adam

5. CFG Oreo Kings

1 1:03:21 1:03:21 92 Mckenna, Chad
2 2:11:33 1:08:12 92 Mckenna, Chad
3 3:12:22 1:00:48 94 Stringham, Alex
4 4:24:14 1:11:52 95 Wright, Joe
5 5:32:06 1:07:52 93 Wilson, Stephan
6 6:38:24 1:06:18 92 Mckenna, Chad
7 7:43:40 1:05:15 94 Stringham, Alex
8 8:54:41 1:11:01 95 Wright, Joe
9 10:00:56 1:06:15 93 Wilson, Stephan
10 11:22:09 1:21:12 95 Wright, Joe

6. CFG Nah'man

1 1:20:31 1:20:31 86 Jossi, Mike
2 2:48:51 1:28:20 87 Davis, Jon
3 4:20:21 1:31:29 84 Sours, Josh
4 5:49:48 1:29:27 85 Nahman, Zach
5 7:08:42 1:18:53 86 Jossi, Mike
6 8:40:33 1:31:50 87 Davis, Jon
7 10:24:30 1:43:57 85 Nahman, Zach

7. CFG Cail's Crew

1 1:20:57 1:20:57 89 Morrison, Lindsey
2 3:01:33 1:40:36 91 Reiss, Jessica
3 4:53:22 1:51:48 90 Lee, Abbey
4 6:13:19 1:19:57 88 Morrison, Cail
5 7:41:17 1:27:58 89 Morrison, Lindsey
6 9:19:41 1:38:23 91 Reiss, Jessica
7 10:55:15 1:35:34 88 Morrison, Cail

8. CFG Kate's Mates

1 1:06:07 1:06:07 98 Cooper, Tyler
2 3:04:24 1:58:17 99 Gupta, Sanjiv
3 4:22:40 1:18:16 96 Henderson, Kate
4 6:14:15 1:51:34 97 Cannon, Brooks
5 7:16:26 1:02:11 98 Cooper, Tyler
6 9:22:24 2:05:57 99 Gupta, Sanjiv
7 11:05:19 1:42:55 96 Henderson, Kate

9. CFG Gil's Girls

1 2:14:47 2:14:47 80 Cardenas, Gil
2 4:21:30 2:06:42 81 Howard, Gayle
3 6:51:36 2:30:06 82 Todd, Katie

5 Person Team (Adult)

1. Dane County Locals
1 1:12:28 1:12:28 116 Milito, David
2 2:18:02 1:05:34 59 Bierman, Scott
3 3:30:25 1:12:23 57 Yoo, David
4 4:34:03 1:03:37 115 Gutshall, Teddy
5 6:07:38 1:33:34 58 Karr, Kimberlee
6 7:18:26 1:10:48 116 Milito, David
7 8:22:43 1:04:16 59 Bierman, Scott
8 9:36:07 1:13:24 57 Yoo, David
9 10:42:43 1:06:35 115 Gutshall, Teddy

2. CFG Eliza's Elite

1 1:29:16 1:29:16 110 Normen, Eliza
2 2:50:39 1:21:22 111 Dixon, Julia
3 4:24:11 1:33:32 113 Horton, Kallie
4 5:26:00 1:01:48 109 Pritchard, Tyler
5 6:33:33 1:07:33 112 Monohan, Dominic
6 8:02:12 1:28:39 109 Pritchard, Tyler
7 9:20:13 1:18:00 111 Dixon, Julia
8 10:20:20 1:00:07 109 Pritchard, Tyler
9 11:33:41 1:13:20 109 Pritchard, Tyler

3. CFG Mary Poppins

1 1:08:06 1:08:06 107 Manual, Eric
2 3:03:35 1:55:29 107 Manual, Eric
3 4:29:34 1:25:58 104 Kadavy, Kole
4 5:43:32 1:13:57 108 Walker, Greg
5 7:06:22 1:22:49 106 McCague, George
6 9:11:43 2:05:21 107 Manual, Eric
7 10:40:35 1:28:51 104 Kadavy, Kole

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