Friday, September 25, 2009

Making a Difference

From the Prostate Cancer Foundation website

Arizona Residents Greg and Lauren Glassman Recognized for their Support in Fighting Cancer

Funding from CrossFit, Inc. Event to Support Innovative Research by Leading Scientists

SANTA MONICA, CA/September 22, 2009—Greg and Lauren Glassman, founders of CrossFit, Inc., are providing crucial funding for the battle against prostate cancer. In acknowledgement of CrossFit’s annual Fight Gone Bad event that has raised more than $1 million since 2006, the Prostate Cancer Foundation (PCF) has announced it will name one of its Creativity Awards the Greg and Lauren Glassman Grant for Early Detection Biomarker Research.

Designed as a funding mechanism for supporting transformational prostate cancer research, the PCF’s Creativity Awards bridge the gap between an idea and the results necessary to justify longer-term and more significant funding.

"Greg and Lauren have been truly instrumental in helping raise awareness and funding for prostate cancer research," said Scott Zagarino, managing director of Athletes for a Cure (AFAC), a fundraising initiative of the PCF. "Without their support, Athletes for a Cure wouldn’t have been able to reach such a wide audience to fight against this potentially deadly disease."

Founded in 2000 by Greg and Lauren Glassman, CrossFit, Inc., began its mission to forge elite fitness in a small, garage-like gym in Santa Cruz, California. That small space brought together local athletes and members of the community for innovative workout routines, and has since grown to more than 1,300 CrossFit-affiliated gyms in the country. This year more than 450 CrossFit affiliates in the U.S. have already helped raise more than $700,000 for AFAC’s annual Fight Gone Bad event that will take place this weekend. Fight Gone Bad has become AFAC’s biggest annual event.

"The entire team at CrossFit has been behind Athletes for a Cure since day one," added Zagarino. "If the solution to prostate cancer is a team effort, then we could ask for no more commitment from everyone at CrossFit."

This year it is projected that more than 27,000 U.S. men will die from prostate cancer while more than 192,000 new cases will be diagnosed. With the aging baby-boomer generation, the number of new cases diagnosed annually could reach 300,000 by 2015— an increase of more than 60 percent—with an accompanying annual death rate of approximately 45,000. Early detection and treatment can result in a five-year survival rate of more than 95 percent.

About Athletes for a Cure
Athletes for a Cure is a fundraising and awareness program that assists individual athletes in their quest to raise money for better treatments and a cure for prostate cancer. Every dollar raised from the program goes directly to the Prostate Cancer Foundation. The online program provides athletes with multiple tools to create a home in the athletic and fundraising community. Registered participants can upload photos, personal stories and race information on their own page; set donation goals; and watch as their donations climb. For more information, visit

About the Prostate Cancer Foundation
The Prostate Cancer Foundation is the world’s largest philanthropic source of support for prostate cancer research focused on discovering better treatments and a cure for prostate cancer. Founded in 1993, the PCF has raised more than $370 million and provided funding to more than 1,500 research projects at nearly 200 institutions worldwide. The PCF also advocates for greater awareness of prostate cancer and more governmental research funds. PCF advocacy has helped produce a 20-fold increase in government funding for prostate cancer since 1994. More information about prostate cancer and the PCF can be found at


For Athletes for a Cure
Scott Zagarino
Managing Director

For the Prostate Cancer Foundation:
Donovin Matthews

Thursday, September 24, 2009

Empower YourSelf!

Crossfit Central came out with our Empowerment Stories of clients who have seen amazing results through our program. My roommate John and I were talking about the coming holidays and what it could mean for a lot of people. could go 1 of 2 ways; 1- just like every year, we work our butts off and seem to get caught up in the season and let one too many things slide( eating habits, workout habits, saying to ourselves we are just too busy for all of it, and also thinking come the new year things will change!)
The 2nd option;
Create Momentum! Take the month of Oct and create momentum going into the holidays. Feel and look better than you have ever.

What is the Big Mo?
A commitment to 4 weeks of dedication and discipline, but most importantly accountability. We will assess where we are at, get our goals(the why), train hard and make progress!

Tired of the same ol', same ol'. Had a plateau in you training. Never been really held accountable for your training. The list could go on as to why it is the perfect time to step up your game.

Who is this for?
Anybody and Everybody! New clients, old clients, and non-clients.

What's included?
Accountability. Nutrition advice and food log everyday checked before we train, or we don't train. Crossfit....enough said here. Depending on your current training regime, we will program extra workouts for the month. Assessments before and after, both body composition and a "simple" fitness test.

This will start the week of Oct 5th, and will last for 4 weeks.
Be the next Empowerment Story and Empower Yourself with the Big Mo.....momentum!

These spots are limited so please contact me for more details. or (806)281-7873

Monday, September 21, 2009

Let's Hear It For New York....

Jay Z....listen to this song and tell me you can't feel his love and passion for his city of New York . The intro on stage is my favorite part. This is no doubt a favorite song of mine at the moment. I respect anyone who takes so much pride in something they love.

Question; Who has more pride, Texans or New Yorkers? And Why?

Thursday, September 17, 2009

Fight Gone Bad Workout Explained

Coach Glassman explains how the workout came to be. The first guy you see doing the workout was my Lt. in the Marines, Jimi Letchford. He is an exceptional person and leader, and I have nothing but the utmost respect for him. The other gentlemen is someone you may have heard of, Brian Chontosh, who is still in the Marines. Both guys also work with Crossfit HQ. Semper Fi gents.
Next weekend is the big day, Saturday, September 26 at the Pavillion. We, the Crossfit community, are taking part in the 4th year to fund raise for Prostate Cancer, and the Wounded Warrior Project. Please help us out in anyway you can. You can sign up to do the workout with us, donate a few dollars with the pic on the right side bar of this page, volunteer, or at least spread the word about what we are doing. Anything is appreciated.

Tuesday, September 8, 2009

The 2010 Crossfit Games Announced

The 2010 CrossFit Games will take place at The Ranch in Aromas, CA on July 16 - 18, 2010.
Stay tuned for more details. This year, you will have to qualify for the Regionals by being a top performer at one of many smaller Sectional competitions. That is, unless you competed in the 2009 Games, in which case you are automatically qualified for the Regionals.
There are not quite as many regions, and most regions will not be sending quite as many competitors. Only 100 athletes will make it to the Individual competition in Aromas '10, fifty men and fifty women.
The events and scoring system for the 2010 Games will be kept a mystery until right before the competition. Only one thing is known: they will be different from any of the past CrossFit Games.
How do you prepare for a competition of an unknown nature? Easy! Specialize in not specializing. Overcome your weaknesses. Fortify your strengths. Get comfortable being uncomfortable. And, develop tremendous power across broad time and modal domains.

3, 2, 1..... Train Hard!

What Do Endurance Athletes Eat?

A recent blog post from Robb Wolf

The author recommends that individuals who wish to succeed at BUD/S should “…learn to eat like an endurance athlete”. The seems like sound advice until one realizes there is NOT solid consensus in what that actually means! One might assume this to mean an exceptionally high carb, grain based diet and in fact this does reflect the diet of many top endurance athletes, but by no means does it reflect ALL endurance athletes. In particular several of the worlds best regarded, highest paid and most successful endurance coaches employ nutritional strategies quite consistent with the Zone. Joe Friel who has authored more than 10 endurance oriented books including: The Triathletes Training Bible, The Cyclists Training Bible, and the Paleo Diet for Athletes (co authored with Prof. Loren Cordain) has coached athletes at the Olympics and World championship level, and was founder and past Chairman of the USA Triathlon National Coaching Commission. Joe is quite successful and highly sought after for his coaching not only of the technical elements of training but also for his nutritional approach. What IS that approach? A moderate carbohydrate, grain-free paleo diet sliced and diced into approximately 30% protein, 30% fat and 40% carbohydrate. Joe DOES alter fueling somewhat during races and to emphasize post workout recovery, but his basic approach is quite at odds with what Caviston seems to imply. Here is an excerpt from the Paleo Diet for Athletes in which Joe describes his experience switching from a standard high carb, low fat, grain based diet to a paleo/Zone diet:
“I have known Dr. Cordain for many years, but I didn’t become aware of his work until 1995. That year we began to discuss nutrition for sports. As a longtime adherent to a very high-carbohydrate diet for athletes, I was skeptical of his claims that eating less starch would benefit performance. Nearly every successful endurance athlete I had known ate as I did, with a heavy emphasis on cereals, bread, rice, pasta, pancakes, and potatoes. In fact, I had done quite well on this diet, having been an All-American age-group duathlete (bike and run), and finishing in the top 10 at World Championships. I had also coached many successful athletes, both professional and amateur, who ate the same way I did.”
“Our discussions eventually led to a challenge. Dr. Cordain suggested I try eating a diet more in line with what he recommended for one month. I took the challenge, determined to show him that eating as I had for years was the way to go. I started by simply cutting back significantly on starches, and replacing those lost calories with fruits, vegetables, and very lean meats.”
“For the first two weeks I felt miserable. My recovery following workouts was slow and my workouts were sluggish. I knew that I was well on my way to proving that he was wrong. But in week three, a curious thing happened. I began to notice that I was not only feeling better, but that my recovery was speeding up significantly. In the fourth week I experimented to see how many hours I could train.
“Since my early 40s (I was 51 at the time), I had not been able to train more than about 12 hours per week. Whenever I exceeded this weekly volume, upper respiratory infections would soon set me back. In Week Four of the “experiment,” I trained 16 hours without a sign of a cold, sore throat, or ear infection. I was amazed. I hadn’t done that many hours in nearly 10 years. I decided to keep the experiment going.”
“That year I finished third at the U.S. national championship with an excellent race, and qualified for the U.S. team for the World Championships. I had a stellar season, one of my best in years. This, of course, led to more questions of Dr. Cordain and my continued refining of the diet he recommended.”
“I was soon recommending it to the athletes I coached, including Ryan Bolton, who was on the U.S. Olympic Triathlon team. Since 1995. I have written four books on training for endurance athletes and have described and recommended the Stone Age diet in each of them. Many athletes have told me a story similar to mine: They have tried eating this way, somewhat skeptically at first, and then discovered that they also recovered faster and trained better.”