CrossFit Sixth City

Since today was the third and final day of the 2014 CrossFit Games Masters competition it seems like the perfect time to sit down with CSC's own Games Masters qualifier, Sarah Ralston.  This year Sarah finished The Open in 27th place in the world to earn the right to participate in the Masters Qualifer, where she finished where she finished 17th.  Her efforts earned her an opportunity to compete at The Games in Carson, California.  An invitation that Sarah unfortunately had to decline. In this brief interview we discuss CrossFit, why she chose not to compete at The Games and her motivation for training. (Sarah and Megan) Q: What did it mean for you to qualify for the 2014 CrossFit Games? Sarah: To be honest I didn’t expect to qualify, so it was a happy surprise to be in the top 20. Q: Was making the Games a goal of yours? Sarah: Not specifically; I wanted to do the best I could in the Open and the Masters Qualifier, and not have any expectations for...

The fourth addition of the Summer Paleo series delivers five delicious paleo fish recipes for your Summer time enjoyment! Italian Tuna Salad Ingredients: 10 sun-dried tomatoes 2 (5 oz) can of tuna 1-2 ribs of celery, diced finely 2 Tablespoons of extra virgin olive oil 1 cloves garlic, minced 3 Tablespoons finely chopped parsley 1/2 Tablespoon lemon juice Salt and pepper to taste Instructions: Prepare the sun-dried tomatoes by softening them in warm water for 30 minutes until soft. Then, pat the tomatoes dry and chop finely. Flake the tuna. Mix the tuna together with the chopped tomatoes, celery, extra virgin olive oil, garlic, parsley, and lemon juice. Add salt and pepper to taste. If not serving immediately, mix with extra olive oil just before serving. Optional: Make cucumber boats with them. Crumbled Fish Saute Ingredients: 2 fish filets (tilapia or cod work best), defrosted and diced (chopped into small pieces) 1 large bell pepper, diced 1 jala...

We have discussed all of the cool places to WOD outside of the box, but what happens when you're stuck at an uncool place - The Globo Gym!  The following are some great CrossFit workouts that can be done at a globo gym with basic equipment.  They are all also globo gym friendly.  Meaning, they can be completed without setting off a lunk alarm. "Murph" Equipment: pull-up bar For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run "Angie" Equipment: pull-up bar For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats "Barbara" Equipment: pull-up bar 5 Rounds (3:00 rest): 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats Dumbell "Fran" Equipment: two dumbells, pull-up bar 21-15-9: DB Thrusters 35/20 Pull-ups Death by ____ (any movement) Equipment: BBs, DBs, pull-up bar, etc. Minute 1 = 1 rep Minute 2 = 2 reps Minute 3 = 3 reps Continue until reps cannot be completed in that minute!...

This week's post focuses on a key pillar of the paleo diet - vegetables. We all know vegetables as the healthiest of foods, what our mother's forced down our throats when we were kids.  They are low in fat and calories, hold many nutrients like fiber, potassium, vitamins A and C, and have folic acid that helps with red blood cells. The issue with vegetables that we have heard many times is preparation. Most of our like-diet friends and colleagues seem to eat their veggies bland. Cleaned and cooked but barely seasoned.  Below are five quick and simple ways of kicking veggies up a notch! Rainbow Slaw with Sweet Tahini Dressing Ingredients (rainbow slaw): 3 cups shredded or grated cabbage (half thinly sliced and half grated) 1 cup grated carrots (about 1 large carrot) 3/4 cup grated cucumber (skin on) 1/2 cup sweet onion, thinly sliced 1/4 cup grated sweet onion 1 1/4 cups finely chopped flat-leaf parsley (stems too) 1/2 cup shelled organic hemp seeds Ingredient...

What if I, Coach A, began CrossFit all over again - what would I change? This is the first in a series of posts by CSC.  We will be asking this question of our coaches and members who would like to participate.  It's often said that hindsight is 20/20. Coach A Why I Started CrossFit I began CrossFit in 2011 with the goal of competing in The Open a week later.  I was pretty good for a beginner.  More competent in our movements than most since I had been training in similar ways for about a year.  In fact, I almost made regionals after jumping about 100 places on the last two Open WODs.  I was athletic and somewhat competent, but I did not understand the importance of proper movement. Lesson 1 Proper movement.  I was once much like many newbies - grip and rip.  There was a video of me doing a 405 lb deadlift in 2010.  It looks something like a yoga-inspired torso roll with weight in my hands.  I'll call this an arrogance in a...