05.14.09

Five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions

Three round for time:

400M run
25 Wall Ball Shots 20#/14#
15 Box Jumps 24″

Great Job Katie

We hope to see you back again very soon!

Nutrition Seminars

Saturday, May 16th from 11am-noon
Wednesday, May 20th from 6pm-7pm

Thanks for those who turned out for the first Nutrition Seminar! Some of those resources that we discussed:
Shopping List
CF Journal 21
Mark’s Daily Apple
The Paleo Diet
Pay Now Live Later

This Saturday’s Schedule

10am Foundations Series ONLY – closed for regular WODs
11am Nutrition Seminar and OPEN for regular WODs

If you are new to CrossFit, we are encouraging you to attend both the Foundations Series and the Nutrition Seminar on Saturday.

May 14, 2009 | Filed Under W.O.D.

Comments

93 Responses to “05.14.09”

ray on May 14th, 2009 8:55 am

Fred your blind date is gonna dig the new CrossFit sprint face!
Joey on May 14th, 2009 8:56 am

Dude in the pic looks like Jack after Sawyer beat him up last night. Excellent timing.
Jess A on May 14th, 2009 8:56 am

B – I was looking at the calendar and was going to add the Snatch class to my personal calendar, and noticed that 6/2 is a Tuesday… will the class be on 6/6?
ray on May 14th, 2009 8:57 am

Great job last night tossing balls and playing with snatch!
ray on May 14th, 2009 8:58 am

yes 6/6…we’ll clean yours right up!
bridget on May 14th, 2009 8:59 am

yup, you’re right jess…it’s the 6th, thanks for noticing
Jess A on May 14th, 2009 8:59 am

I think I cleaned it up pretty well last night Ray – I’m definitely feeling the effects of it today, along with Monday and Tuesday… well deserved rest day today.
Maddy on May 14th, 2009 9:19 am

Hey B – Thanks so much for the nutrition class last night! Learned a lot, and I’m now looking forward to going paleo.
bridget on May 14th, 2009 9:25 am

great! glad to hear it!!
Reagan on May 14th, 2009 9:30 am

Retardo here forgot about the nutrition class. I think my bloody hands from Cindy had me distracted.

OH and the fatties are making their Herbalife smoothies again. As HR, I may ban blenders. It would be doing them a favor because they are mixing the herbalife powder with FROZEN YOGURT BAHAHAHAH.
Do they think that shit is magical or something???
bridget on May 14th, 2009 9:41 am

UGH…I just looked at the label of the “weight management” formula of that crap.

contains, wheat, soy and dairy…all of which spike insulin levels…which is what causes the weight gain anyway. and, as you guys that were there last night know, wheat and dairy are what you want to cut if you want to lean out anyway. those type of products just piss me off.

it’s all goes back to robb’s theory…a person that sits in the sun too much, then gets skin cancer…that would be like a doctor recommending that person sit in a tanning booth to fix their skin cancer. same way with eating more grains if you are overweight or insulin resistant…go ahead and shovel more carbs down your throat, ’cause that’ll fix the problem.

okay, off my soap box for now
Reagan on May 14th, 2009 9:43 am

I know — I would try to explain it all to them but they won’t listen anyways.

Was gonna take a rest day but can’t pass on some GHD torture
Ryan on May 14th, 2009 9:48 am

But Rip says Milk is > Steroids! And its so delicious
bridget on May 14th, 2009 9:50 am

for you boys, milk does a body good. for girl’s trying to lean out…dairy is a good thing to stay away from
bridget on May 14th, 2009 9:54 am

hey guys, another weby that i highly recommend:

http://www.performancemenu.com/pm/index.php
Jenna on May 14th, 2009 10:01 am

Glad to see y’all are indoctrinating my brother Fred just right in the ways of Crossfit. The best WODs are the ones that leave you bleedin and wantin more.
Love from Brooklyn!
bridget on May 14th, 2009 10:06 am

haha! thanks jenna…we were worried, but fred got right back into the wod like a trooper
SaraH N on May 14th, 2009 10:09 am

Hahah Joie, you are SO RIGHT about the Jack reference.

I am SO SORE today from Balls and Snatches!!! Geezus!
Maddy on May 14th, 2009 10:14 am

Ryan I AGREE about milk! mmmm ice cold milk!
Sad to say that for me paleo and milk just don’t go together
Ryan on May 14th, 2009 10:32 am

So after I got home from Indian Train / Balls / Snatches my roommate has 2 panormous pizzas from pizza hut and 12 blue moons waiting for me… FML
Reagan on May 14th, 2009 10:34 am

Milk = blech but CHEESE now CHEESE is the dairy I can NOT give up. I wish I could
Jenny V on May 14th, 2009 10:34 am

Bridget, I promise not to tell the state of California and their cheese commission that you said that since you would be banned from Happy California Cheese for life… Next think I know you’ll be telling me vino is bad.

I’m trying to recall how long it took last time for my ab swelling to go down from GHD…I’m on the time clock, but I think it was about a week, so I think I should be safe…
Mike D., with your bad self running things on May 14th, 2009 10:37 am

One Question for Fred:Where do you find pants that keep your steel balls from clanking together in the office?? What a gamer….

Once Monica and her sweater knitting music left, things got pretty man smells out there in the CFPT parking lot.
SaraHHHH N, with an "H" YEP! on May 14th, 2009 10:38 am

Ryen, did you cave in??? I think the paleo gods will forgive you after that crazy snatch and balls WOD.
Ryan on May 14th, 2009 10:40 am

I had one piece and no beers – then went to Kroger and proceeded to buy ingredients to max approx 6.5lbs of Paleo chicken salad – Have a huge bowl of it in my fridge now its the freakin Chron Jon surf shop OK?!
Jenny V on May 14th, 2009 10:53 am

Reags, UHHHHH-greed.

PS – I am pretty sure your ladies at work are related to the lovely staff at the Sandy Springs Goverment Facilities place (think tag office, probate court, marriage license facility, etc). They were all wearing those awesome fitted sweat pants and matching fitted shirts and carrying chick fil a biscuits… first time I have seen a chick fil a biscuit in months and thought “EWWWW, I do NOT want that!”
Ryan on May 14th, 2009 10:53 am

Heres the Recipie if anyone wants to try it out

Chicken
Light Mayo
Paprika
Green Onions
1 Green Pepper
Celery
Pineapple
Dried Cranberries
Pecans
Lemon juice

Chop everything up, put it in a bowl, mix, marinate overnight – Deeeeelish.
Jenny V on May 14th, 2009 10:53 am

Yay, Chron is back!
Reyvie F on May 14th, 2009 11:01 am

“Rice is like my father and mother…Dont F*ck with my family”
~Chow Yun Fat

From the movie Hardboiled
Jenny V on May 14th, 2009 11:02 am

Joey, how did your bionic knees hold up!?!

Jenn Mc, how did you like my ode you? I told you that while I might not have visible “glands”, I’ve got some mad sweat ability. It’s second only to my burp ability!
Mike D., with your bad self running things on May 14th, 2009 11:08 am

Burping, sweating, Jenny, if you can pee standing up I think we may technically have Georgia’s first same sex marriage a week from Saturday..
Reagan on May 14th, 2009 11:12 am

Pretty sure Jenny V has peed standing up once or twice in her life… if tailgating and parking lots count! When ya gotta go, ya gotta go!
Jenny V on May 14th, 2009 11:20 am

Reags, it was more of a squat or a hover…knees were bent for sure.

Mike, at least pretend that I have ta’s and am visibly not a male even though we ALL know they were declared pretty much non visible by a medical professional…visibly, not swollen. (It’s going to take me years to get over that…and the man in Jax chasing me down with a whistle — I’m sensitive).
Joey on May 14th, 2009 11:21 am

JV – Knees havent hurt that bad at 10pm in a long time. I used my entire fridge tray of ice to get the swelling down and can walk today, so I guess that is a good sign. Snatches and wall balls didnt kill em, it was the running on pavement that made me want to cry.
Joey on May 14th, 2009 11:22 am

Chicken Salad doesn’t taste right just chopped up…you gotta food process that stuff. Then you can eat it through a straw like me.
Jenny V on May 14th, 2009 11:23 am

Joey, good to know that snatches don’t make you wanna cry.
Jenny V on May 14th, 2009 11:24 am

OMG, vomit in my mouth…nobody should eat meat through a straw unless their jaw is medically wired shut. OMG, I’m seriously about to blurp.
Scott on May 14th, 2009 11:25 am

Wow, saw this vid and thought this could give Joe a few tips on how to take his Tupac game to the next level. (3rd vid down)

http://www.crossfithuntsville.com/videos/
Maddy on May 14th, 2009 11:44 am

THANK YOU! Jenny – I seriously just threw up in my mouth a little bit too.

Thanks Joey for ruining chicken salad for me!
Joey on May 14th, 2009 11:48 am

I was kidding you bozos.
Jenny V on May 14th, 2009 11:50 am

No you weren’t…nobody just imagines that crap. You sick, sick freak.

Bridget, does Joey murder kittens in his basement, too? Oh wait, that was more of a reference to that JAX WOD being fun in Josh’s eyes…
Reagan on May 14th, 2009 11:52 am

OMGAH I am DYING of boredom.
Now on to The Hills episode 5, that will at least get me to 12:15…
Reagan on May 14th, 2009 11:53 am

rephrase that — The Hills online – mtv.com. I am at work, just don’t have to breakthrough the Great Wall of China, Internet Version, like the AT and T’ers have to.

Joey — GROSS!
Jenny V on May 14th, 2009 11:58 am

Reags, every once in awhile, I manage to break through!! Still not sure how! ha ha!

You can look to see how much checking bags on a flight to Hawaii on Delta would cost… Just a thought. It might be fun!
bridget on May 14th, 2009 11:59 am

i thought you guys might enjoy this…

working on stuff for a client, and one of their floorplans is BOXWOOD
Reagan on May 14th, 2009 12:05 pm

LOL B!

My apartment complex has that floorplan!!
Westminster?!
SaraHHHH N, with an "H" YEP! on May 14th, 2009 12:15 pm

HAHAHAAHA FUNNY B!

Also, as you know Scion has a new promo and there are several billboards around town that say “ROCK THE BOX”…I almost wreck everytime I see them.

Joie, sorry that you got effed on the Indian Trail runs…that was ridic you beef crew!
Jenn Mc"Dirty" on May 14th, 2009 12:41 pm

Reasons that I wish I was a dude:
1. The amount of sweat I produce at a work out would be “normal”
2. It would be okay for me to have dairy (oh sweet milk) on Paleo
3. I would be able to do a snatch (hehehe lay up)

JV… I am becoming more and more impressed at your ability to produce puddles. I think in a few short months… you’ll be going RX and maybe even full retard like myself
Jenn Mc"Dirty" on May 14th, 2009 12:42 pm

I was also thinking that no one made a joke about the “hanging snatch” yesterday….

Mike D – how was the helicopter ride?
Whitney on May 14th, 2009 12:47 pm

Is Hummus part of Paleo? Because I just devoured some during lunch…
Mike D., with your bad self running things on May 14th, 2009 1:03 pm

Jenn, you forgot about getting a big raise and adding logic and rational thinking to your everyday life as benefits of being a dude..Also, 7 pairs of shoes and that’s it…dunzo…

Helicopter ride?? Do I need to go to the Urban dictionary and pull that one up??
Maddy on May 14th, 2009 1:03 pm

No Whitney the delicious garbonzo concoction is not paleo
Jenny V on May 14th, 2009 1:04 pm

Jenn, I think I did… Pretty sure I grossed myself out with it…perhaps I didn’t hit submit as I was distracted by my disgust with myself…Nahhhh…

Whit…Paleo = no hummus. It’s a legume!
Jenny V on May 14th, 2009 1:07 pm

Mike, 7 pairs of shoes sounds like punishment to me. Plus you give up all ability to match clothing (see Joey’s black jeans). AND your particular demographic I believe is the number one affected demographic of corporate layoffs at this time… PLUS, the big kicker, you have to PAY for drinks…for other people… yuck!
Joey on May 14th, 2009 1:08 pm

I crush hummus and milk all the time and still keep dropping belt sizes. Bridget’s notes the other day about not cutting too much at once is pretty dead on. Dont kill yo’self… You’ll hate that damn diet cold turkey.
Jess A on May 14th, 2009 1:08 pm

Mike, you seem to be speaking like a Technoviking… what’s gotten into you?
Whitney on May 14th, 2009 1:12 pm

CRAP. DAMN. SH*T. Ok, now that I got that out of the way…I guess Hummus isn’t in my future. I’ll have to find something else to obsess over…lettuce maybe?
bridget on May 14th, 2009 1:18 pm

whitney…avocado cured my hummus obsession. i used to roll up deli meat (gluten free) with hummus…now i just slice up some ‘cado and roll it up with baby lettuces and tomatoeseseses…pretty damn yummy.

all this being said…YUP…do a cheat day weekly, eat what you want. you might physically feel kinda crappy, but mentally it’s good for you and I truly think that throwing that in there helps to cycle your system. kinda like restarting your computer every once and a while
Maddy on May 14th, 2009 1:19 pm

Whitney You can make a tasty dip with pine nuts… Not as delicious as hummus though.

Jenny I don’t know about you, but I was excited when B said we could eat sweet potatoes
bridget on May 14th, 2009 1:20 pm

HA! another good floorplan: LONGWOOD
Ryan on May 14th, 2009 1:29 pm

named after me of course.
Whitney on May 14th, 2009 1:29 pm

I LOOVEEE sweet potatoes. I would probably have to lay off the butter and brown sugahhhh though…

B, I think the company you are working with is trying to send out some subliminal messages.
Jenny V on May 14th, 2009 1:29 pm

Girl, I went home and sauteed me some up with some onion, some garlic and some EVOO…paired em with some steamed broccoli with fresh lemon juice and garlic, cooked up some shicken (that’s Cumberland speak for Chicken) and had myself a lil meal… (B – lots of EVOO used in that meal to get my fat….and girl you know I had an ounce of cheese when I got home cause you said I should…)
Whitney on May 14th, 2009 1:31 pm

BTW there are these awesome bars that I get at Whole Foods or Trader Joes that are gluten free…they are called “Think Thin” bars. 20g of protein and no sugar. Love them, and I think they are on sale right now.
Mike D., with your bad self running things on May 14th, 2009 1:40 pm

What demographic are you teaking about Jenny?? 43 year old men who get sneak attack prostate exams at Irish Bars??
Jenny V on May 14th, 2009 1:51 pm

And who are cold and dead inside…your words, not mine! Or was it creepy older uncle types who were cold and dead inside?
Maddy on May 14th, 2009 1:52 pm

Gurl dem tatters and shicken sound deelish! That is definitely Cumberland/Cobb speak
Reagan on May 14th, 2009 2:23 pm

mmm avocado.

The tiny 290s are making their smoothies again… or shall I say milkshakes?!?
Reagan on May 14th, 2009 2:27 pm

Whit – you may want B to approve this, but this is a pretty comprehensive paleo vs non-paleo list.
http://altmed.creighton.edu/Paleodiet/Foodlist.html
Mike D., with your bad self running things on May 14th, 2009 2:28 pm

Maybe some subtle hints you could throw their way, Reagan?? Like you have a big presentation to make next week but the screen in the board room is only 64 inches wide, so maybe you ask them to wear white pants next Wednesday and you could use their ass instead??

Just trying to ne helpful….
Joey on May 14th, 2009 2:31 pm

Who wants to buy a grass feed cow and split it up with me? Lets go mad paleo dawgs.
bridget on May 14th, 2009 2:46 pm

LOL Mike D

That list is pretty solid, though why it says to avoid olive oil, I have NO idea and diet soda in moderation. NOPE.

I also think honey, in moderation is fine. Preettyyy sure cavedudes were sticking their fingers in the honey comb (here we goo…..)
Mike D., with your bad self running things on May 14th, 2009 2:51 pm

I will let some of the newer bloggers run with the sticking their fingers in the honeycomb bit, that is just a little too easy.

They will get my peanut butter when they pry it from my cold dead hands…and as long as “the occasional beer” means every Friday, we may be on the same page…
Jenn Mc"Dirty" on May 14th, 2009 3:07 pm

Jenny V…. very good points on why I shouldn’t want to be a dude… I just thought of one more too…. BACK HAIR.

Mike – we were all worried about you yesterday since your were not on the blog. Jess asked where you were and I said that it was raining outside so maybe you were flying around in a helicopter with the heat on. he he

I am actually from LONGWOOD… hahahhaa
ray on May 14th, 2009 3:10 pm

Isn’t that New Jersey?
ray on May 14th, 2009 3:11 pm

Dirty’s home town…

http://www.youtube.com/watch?v=SDeWJqKx3Y0
Joey on May 14th, 2009 3:15 pm

Back hair makes you distinguished.
Jenn Mc"Dirty" on May 14th, 2009 3:15 pm

Grrrr ray…. despite my dirty humor, sometimes air-headed comments, and foul mouth…. I am NOT from Jersey. I HAD to live their for a year.
Jenny V on May 14th, 2009 3:15 pm

Well, Jenn, I didn’t want to open the door to body hair discussions…so good job there…

Joey, I’ll go halvsies with you on a grass fed cow…how could anyone pass that up?
Mike D., with your bad self running things on May 14th, 2009 3:26 pm

I don’t know Jenn, I saw you go weak in the knees that time an IROC pulled down Bennett Street, and I bet your hair crimps up real nice..classy like…

Joey, you are so distinguished I walked into the gym one day and thought you were wearing a bearskin rug like a weighted vest…
SaraHHHH N, with an "H" YEP! on May 14th, 2009 3:42 pm

Can I claim a GHD machine for 5pm?
SaraHHHH N, with an "H" YEP! on May 14th, 2009 3:45 pm

AKA “put my body through hell contraption”
Reagan on May 14th, 2009 3:58 pm

Sarah – first come first serve… I think.
SaraHHHH N, with an "H" YEP! on May 14th, 2009 4:00 pm

Do you think the Vikings ever sentenced someone to Death by GHD machine?
Jenn Mc"Dirty" on May 14th, 2009 4:05 pm

I do have a soft spot in my heart for IROC Z’s …. T-tops were cool back in the day. Even cooler if a dude was driving with black jeans.

One of my friends on FB is going to a Viking Fest in Oregon this weekend… hahahhaha I wonder if they all will be dressed up jean shorts and combact boots dancing to the sounds of untz untz untz…
Jenn Mc"Dirty" on May 14th, 2009 4:06 pm

*combat…
Jenn Mc"Dirty" on May 14th, 2009 4:07 pm

Jenny V and Joey…. if you all buy the cow… it can live in my backyard and eat all the grass it wants. What will we name this cow? Every cow has to have a name.
SaraHHHH N, with an "H" YEP! on May 14th, 2009 4:11 pm

Jenn, I wonder if the REAL Technoviking will make an appearance?! Please stalk this persons pictures when they get back.
Jenny V on May 14th, 2009 4:17 pm

Well now we have to look at some things here…this is a beef cow, so it’s not spotted (those are milk cows and milk cow’s daddy’s which aren’t used for beef) so it can’t have a typical cow name like Bessie.

We can’t call her Skank. Then people would wonder if we were calling skanks cows or cows skanks.

Snatch? Snatch the cow? Could be catchy…
Jenn Mc"Dirty" on May 14th, 2009 4:20 pm

If we called her Snatch…. then would that mean I would have Snatch wandering around in my backyard? I bet that would get lots of people to my parties.
Jenny V on May 14th, 2009 4:32 pm

But it wouldn’t be wild, unruly Snatch… It’d be good ole fashioned, hormone free, American Snatch!
Mike D., with your bad self running things on May 14th, 2009 4:46 pm

And relatively clean….
Reagan on May 14th, 2009 4:48 pm

See you peeps for the 530 sweat sesh!