03.09.10

10 MINUTES MAX REPS OF THE FOLLOWING STATIONS:

4 minutes – Thruster 95#/ 65#
3 minutes – KB Swing 55# / 35#
2 minutes – Pull Ups
1 minute – Burpees

POST WOD REFUEL:

Male:
above 12% – 35g prot/15g carb
8-12% – 35g prot/30g carb
below 8% – 35g prot/45g carb

Female:
above 16% – 20g prot/20 g carb
12-14% – 20g prot/30 g carb
below 12% – 20g prot/40 g carb

WELCOME TO…

Jonathan! We are super excited to have you as our newest member of CFPT!

GREAT JOB TO…

Shira! We are looking forward to seeing you back again very soon!

HAPPY BIRTHDAY TO YOU!

Happy birthday to you! Happy birthday dear Bowdre! Happy birthday to YOU!

CFPT IS FAMOUS

Check out the handstand pic on CrossFit’s Facebook page!

PASSPORT CLASS

This Saturday from 10:30AM – 12Noon is the Passport Class. You MUST sign up with Ray prior to attending.

NOT YO MAMA

Yo mama don’t work here! Please pick up after yourself and help to keep the gym clean. Put equipment away, stack bumpers in the right pile (that means keeping the 45#s with the 45#s and not in the 35# pile!), and throw away your trash when you are done.

PALEO RESOURCE

Have a few hours to do some reading on Paleo? Check out Keith Thomas’, one of the Paleo founding fathers, blog here.

MOVEMENT FOR MACEY

We have less than one month until the Movement for Macey. Since we wrote this post, some of Macey’s preliminary tests have come back. She needs to be on digestive enzymes to help her body fight the mucus build up in her stomach and to help absorb the food that she eats, she has early signs of osteoporosis, due to years of not being able to adequately digest her foods. In addition to her breathing treatments daily, she is now having to take quite a few pills to help her keep everything in check.

As you can imagine, this isn’t easy for anybody, much less a 10 year old to deal with. Macey’s wish is that no other 10 year old has to go what she is going through…that maybe she was dealt this hand in life to truly find a cure for this horrible disease.

This is where we come in. We want everybody at CFPT to be a part of this events. CrossFits from all over the country are signing up to do the Macey WOD, donating and showing their support of this little hero. The details are below and more information can be found here.

WHEN:

Saturday, April 3rd

TIME:

10AM

WHAT:

We are asking Affiliates to host a WOD dedicated to this little hero. We are proud to be partnering up with CrossFit Naperville (where Macey lives) for this event! Our goal is to help Macey reach, and hopefully far exceed her goal of $20K. We know that times are tough for everybody right now, but we hope that you can open up your hearts and pocket books to help out this little girl.

HOW:

Suggested minimum of $10 donation to participate in the event, but any amount will make a difference, we just ask that you donate SOMETHING. Obviously, we’d love it if you are able to give more:

MOVEMENT FOR MACEY: THE WOD

AMRAP in 15 MINUTES OF:
200M Partner Carry
30 (as a team) Power Clean + Jerk 135# / 95#
30 (as a team) Burpees
200M Partner Carry
30 (as a team) Overhead Squats with PVC

The Rules:

This is a partner WOD
During each round of the Partner Carry, each teammate must take a turn…one person cannot complete the entire 200M leg of the WOD. You can carry your partner any way you would like, piggy back, fireman’s carry, etc.
During the first leg, Partner A completes 5 Clean + Jerks, while Partner B completes 5 Burpees, then they will switch, until 30 repetitions are met of each (each person completes 15 of each movement)
Same rules apply for the Overhead Squat leg: while Partner A is completing their 5 OHS, Partner B is holding the DOWN position
Of course everything in this WOD can be scaled accordingly, our goal is 100% participation!

PLEASE RSVP FOR THE WOD ON FACEBOOK!

March 9, 2010 | Filed Under Events, W.O.D.

Comments

50 Responses to “03.09.10”

AK on March 9th, 2010 8:41 am

@ James in the Picture- NO REP!
Whitney on March 9th, 2010 8:52 am

the lady infront of me at quiktrip…which is btw the best place EVER…but thats beside the fact…she was purchasing two large bags of pizza flavored onion ring chips plus one of those sausage biscuits. the cashier looked at her and said “quite a breakfast, hungry?” her response was “nah, it’s just a little early morning snack.” EUGH and she wondered why her ass looked like 2 twinkies mashed together.
Mike D., and I'm going platinum on March 9th, 2010 9:02 am

two large bags of pizza flavored onion ring chips plus one of those sausage biscuits.

That is not a snack, it’s birth control…
Whitney on March 9th, 2010 9:04 am

true. no one will get near here with her stanky breath…and i think that would be the least of her problems.
Mike D., and I'm going platinum on March 9th, 2010 9:07 am

Whitney, did her ass look like two twinkies smashed together or two twinkie delivery trucks smashed together?? I am thinking this lady would not be described as petite…..
Whitney on March 9th, 2010 9:11 am

yeah two trucks for sure. her hair weave was all jacked up also. too many things for me to comment on and judge…so i just focued on the largest one…the ass. woof.
Joey on March 9th, 2010 9:29 am

Frankie: DL and Weighted pullups. Your favorite.
Jenny T on March 9th, 2010 9:31 am

Bahahaha…nice start to the morning!

Whit – QT = AMAZING…especially when they bring back that 69 cents for any size soft drink situation.

Mike – big girls need love, too. And she clearly is a woman who knows what she wants…how else would she have managed to pick out two bags of pizza flavored onion ring chips and a sausage biscuit? She’s a go-getter.
YZ on March 9th, 2010 9:32 am

Whit.. It’s called welcome to Duluth where everyone looks like they have grease to spare, possess the appetite of a bear and will devour only foods with the words fried and sugar coated.
Mike D., and I'm going platinum on March 9th, 2010 9:35 am

big girls need love, too.

Jenny, don’t drag Ryno into this. He is not even awake yet to defend himself….
Whitney on March 9th, 2010 9:41 am

haha.
Frank on March 9th, 2010 9:43 am

I am professional so I will be doing squats and bench.
NOT Albino Kenyan Dan on March 9th, 2010 9:54 am

I ate chicken alfredo last night, and during the wodd this morning I was feeling a lot like Michael Scott trying to run a 5k after he eats the fettucine alfredo in that one episode of the office. ugh. Close call.

Question for the coaches working tonight, can I try and make up yesterday’s wod around 1700 provided I drag myself there?
SaraH Mayor of Shortville on March 9th, 2010 10:00 am

Don’t make fun of RV and his self proclaimed “soft landings” JK!!!

Nick, you’re famous again!!!
James on March 9th, 2010 10:51 am

Traumatized by this picture..

69 cents for any soft drink – hey-oh!
Lisa Bizoooond aka Mighty Mouse on March 9th, 2010 10:54 am

Dan no you need to rest your foot!!!!!!!

Also anyone got a weighted vest? I needa 15lb one for today.
AK on March 9th, 2010 10:59 am

Lisa- ray has a vest at the gym. And he’s not the Dan with the busted ankle, thats me. I know the AK and AKA no AK Dan can be a little confussing
Lisa Bizoooond aka Mighty Mouse on March 9th, 2010 11:01 am

Gotcha. Yeah I thought that was you who posted that and I was about to beat you boy!
Jenny T on March 9th, 2010 11:07 am

Lisa – I have a 15 pound weighted vest only I wear it permamently and sadly, it’s not on my chest. I seem to wear a 15# weighted belt. But Jill might be able to help you out Kidding!

Mike D has a baby blue argyle sweater vest and I could only imagine that being forced to wear it through a wod would make you go super fast?

Just some alternative thoughts!

PS – increasing your weight for a WOD by over 15% is pretty hard core (I can’t imagine you weigh more than 94 pounds soaking wet holding 2 cheeseburgers in each hand).
AK on March 9th, 2010 11:07 am

I was debating coming in and doing chest and tri’s old school style
Lisa Bizoooond aka Mighty Mouse on March 9th, 2010 11:12 am

Yeah JT be prepared to see a midget die today. I may need to sell tickets for admission to the gym for this showing. Mike D? Input? Comments? Leprechaun jokes? I’ll wait =)
Mike D., and I'm going platinum on March 9th, 2010 11:13 am

(I can’t imagine you weigh more than 94 pounds soaking wet holding 2 cheeseburgers in each hand).

And if you are handing out cheeseburgers tonight, I am taking your class…

AK, is this in addition to the walking around until it is time to have a beer workout??Are you sure you should push it??
Lisa Bizoooond aka Mighty Mouse on March 9th, 2010 11:24 am

oh also Dan that’s not AK. I teach the 5:30 not sure if that’s the one you will be taking. But if so with it being a ground to overhead one as long as my class is not huge i am ok with it! But if there are a lot of people I would prefer not since I wanna make sure I can watch your form. That is unless your form is impeccable. Sorry I’m a midget and can’t see over the sea of people.

Ray teaches the 5:00pm so ask him. He may be cool with it!
Lindsey on March 9th, 2010 11:25 am

Oh no, Where’s Ray in this picture? I’ve been searching for… seconds. He should be photoshopped in, grinning from under the truck, or a mini-ray perched on the med ball (potential cause for no rep?)
NOT Albino Kenyan Dan on March 9th, 2010 11:47 am

I tried to alleviate the confusion with my new Handle…

Thanks Lisa! If 5’s no good, perhaps I’ll stick around til 5:30. I really need to improve my cleans, so this wod ought to help(hurt).
Katie aka Mighty Meaty on March 9th, 2010 11:55 am

Lindsey – I was rather disappointed in the lack of the “Where’s Ray?” picture as well. They brighten my day!! He should definitely be photoshopped into the pics going forward
Mike D., and I'm going platinum on March 9th, 2010 12:22 pm

Ak, for the ankle, and any other injuries you want to prevent….

Guinness: Heart-Attack Killer?
University of Wisconsin researchers found that a pint of Guinness Extra Stout was about as effective as low-dose aspirin in preventing dogs’ blood platelets from clotting — and reducing their risk of a heart attack. Don’t expect the benefit to carry over to your Bud Light, though: the researchers pointed to Guinness’ flavanoid antioxidants (which work as anti-inflammatories) as a possible reason for the difference. And they found that the darker beer was three times as likely as lighter beers to inhibit clotting.

Read more: http://www.esquire.com/the-side/feature/healthiest-alcohol-030810#ixzz0hhWGkBD8
NOT Albino Kenyan Dan on March 9th, 2010 12:28 pm

That and Bud Light blows and Guinness is the greatest beer ever made. Only thing better is Jameson followed by Guinness. I speak the troof.
Mike D., and I'm going platinum on March 9th, 2010 12:30 pm

Has anyone ever heard of a dog having a heart attack?? Is the eat sleep eat sleep nap grind just so stressful??
SaraH Mayor of Shortville on March 9th, 2010 12:45 pm

Lisa, are you doing the wod today weighted? If so, more midget power to ya!
SaraH Mayor of Shortville on March 9th, 2010 12:49 pm

Ps…just got an iPhone and I am a ratard with it! I feel like Mike D, “count on me to jump on an emerging trend 7 years later.” Oh and I hate the “m” button. The end.
James on March 9th, 2010 12:55 pm

haha, nice research Mike. Just confirming everything I wanted to believe.

by the way everyone, I signed up to do the Warrior Dash at noon on 5/23. Feel free to sign up at a similar time if you want to do it with me
Lis on March 9th, 2010 1:23 pm

Feel free to sign up at a similar time if you want to do it with me

Ha, sometimes it’s just too easy. I might come back for the Warrior Dash, but doubt I’d keep up anywhere close to you, James. Maybe I’ll sign up for the heat 30 min before you so we can finish together…

Yes, I survived New Orleans. My phone, however, is still on life support. Fingers crossed. Mike D- if the phone survives I have pics to share from Snake & Jakes at sunrise and posing on the washer/dryers at Igor’s.
Lis on March 9th, 2010 1:24 pm

OOOH, AND there’s also one of me doing a handstand next to a Rolls Royce outside a bar at 4 am. Owner of said Rolls was less than thrilled with me.
Mike D., and I'm going platinum on March 9th, 2010 1:29 pm

Anyone have an interest in making it a Beer Tuesday by heading down to see Lis after the WOD? They have Guinness on tap, so you should at least bring your dog before they have a heart attack….
Lis on March 9th, 2010 1:34 pm

YESSSSS, thanks Mike D! We also have Fat Tire and SW 420, along w some water/light domestics, about 50 bottled beer options and Paleo margaritas. Although bartending on Tuesdays is always an adventure in what-did-we-run-out-of-over-the-weekend, I can try to improvise. Mike D- on the off chance we’re out of Guinness, I’ll buy you a Chimay to make it up to you.
Mike D., and I'm going platinum on March 9th, 2010 1:38 pm

on the off chance we’re out of Guinness

You run out of Guinness, you may as well shut the doors….
Lis on March 9th, 2010 1:44 pm

dude, it’s a taqueria/cantina… so we aren’t exactly known for our Irish booze. Then again, we do usually keep it in stock. We ran low on tequila (not all of it, just the cheap sh*t everyone orders) one night and I almost quit.

We don’t typically run out of the good stuff, so I think you’ll be fine
Jenny T on March 9th, 2010 2:02 pm

Lis, if the owner of said RR was upset, then you clearly had your top on. Big no-no for NOLA handstands.

Mike, 2 cheeseburgers in each hand = 4 total. Clearly not enough to share.
Mike D., and I'm going platinum on March 9th, 2010 2:06 pm

then you clearly had your top on

Jenny, this is Lis we are talking about…
Lis on March 9th, 2010 2:19 pm

Hey Mike, thanks for noticing…

And for anyone doing the Warrior Dash who hasn’t already signed up, the code “99XFAMILY” is good for $5 off. Sorry to those who already purchased. I just found that out from my buddy who works at the station.
b on March 9th, 2010 2:23 pm

Anybody interested?

June 5th – 6th
CrossFit Level I Certification
CrossFit Decatur
Mike D., and I'm going platinum on March 9th, 2010 2:29 pm

B, possibly.Let me make sure I still have my day job before I commit to the certification. I am already log certified…
Mike D., and I'm going platinum on March 9th, 2010 2:30 pm

log = blog certified
Kevin Erwin on March 9th, 2010 2:54 pm

I have pics to share from Snake & Jakes at sunrise and posing on the washer/dryers at Igor’s

Igor’s – I love it. When I moved down there for college and realized that even the laundromats had bars in them, I knew I’d made the right decision.
Lis on March 9th, 2010 3:32 pm

The phone lives…

I don’t recommend dousing your Blackberry in vodka, but if you do, and air drying it for 2 days doesn’t work, baking that shite battery-less at 170 for about 15 minutes does the trick. I was sure I would open the oven to melted BB goo, but whaddaya know.

Hooray!
Meghan on March 9th, 2010 3:53 pm

I finally got my Girl Scout cookies I ate enough to feed a small village and then threw the rest away. I feel better about myself knowing that I didn’t waste all of the food while people are starving in 3rd world countries.
Mike D., and I'm going platinum on March 9th, 2010 4:08 pm

Lasy in my office brought a couple of boxes into the break room to share; you would have thought wild coyotes were in there tearing these things open
Ryno on March 9th, 2010 4:21 pm

Oh no you d’ int
Mike D., and I'm going platinum on March 9th, 2010 4:46 pm

Hey there, Ryno; way to kill the blog from 2500 miles away…Nice work..