05.18.09
7 Minutes Left, Down by 6”
Perform for time:
Thrusters at 135# / 95# for 1 minute
Rest 1 minute
Pull Ups for 1 minute
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Burpees for 1 minute
*Keep Score by Total Number of Reps Per Round
Great Job to Mike!
We hope to see you back again very soon!
CONGRATULATIONS BRENDON!!!
On breaking the World Record for Helen yesterday! His time: 6:31!
Memorial Day Schedule
- Saturday, May 23rd, there will be a 10am class ONLY.
- We will be closed Sunday, May 24th and Monday, May 25th.
- Tuesday, May 26th through Friday, May 29th there will be EVENING CLASSES ONLY.
- Saturday, May 30th and Sunday, May 31 are back to normal schedule and Monday is back to our regularly scheduled program.
Nutrition Seminar
Wednesday, May 20th from 6pm-7pm
For those that showed up for this Saturday’s Nutrition Chat, here are those resources we discussed:
Shopping List
CF Journal 21
Mark’s Daily Apple
The Paleo Diet
Pay Now Live Later
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79 Responses to “05.18.09”
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Anyone want to try to beat Brendon?
Talk about going full retard! 
Great article on transitioning to Paleo and the benefits a blogger felt:
http://paynowlivelater.blogspot.com/2009/05/first-2-weeks-of-transitioning-to-paleo.html
Whatever, I could so do that… I could easily get 6:29…on the first round…with a blue band.
Great class on Saturday, Bridget..I found some great snacks and teas at Trader Joes to ease the transition to Paleo, and it is going well so far…Even after the first class of the CFPT Uber Elite class yesterday morning….
Tell us about this Uber Elite class Mike. How was that WOD yesterday?
Speaking of Trader Joes…Ray and I went yesterday and were looking through some of the foods. For you guys that are trying to go Paleo, make sure you read labels. I saw a bunch of their pre-marinated meats had wheat included in the marinade. They also have these precooked chicken thingies that looked pretty yummy, but after checking out the labels, sure enough, there were wheat products included.
My favorite stores are still Fresh Market (great produce) and Whole Paycheck, I mean, Foods
My favorite thing I have seen today…
On yesterday’s WOD…
“The walking lunges are from the BEER FRIDGE to the GHD and back.”
Only at CFPT
Happy Monday!
Jess, 50 minutes of fun, and it looks like the sprinklers had gone off when we were done, which is normal except it was just me and Monica, and she just glistens.
I did find some greet unsweetened green and white iced tea at Joe’s, as well as some chili lime cashews that kill the potato chip or pretzel snacking bug…
The WOD for today – that is one round through?
(No I am not saying it sounds easy – just short – which is perfectly fine!)
Yesterday must have been CFPT day at Trader Joe’s… we should get a discount… just sayin’.
I bought some roasted turkey meat, already cut up, already cooked, and had some for snack this morning… the stuff smells awful, but if you can get past that, it tastes pretty good and is easy to throw in a bag for snack.
FML. Back from Miami. PS…my GHD soreness just kicked in yesterday when I sobered up finally. UGGG!
I missed ya’ll!
How much ya bench?
heyyyyy whadya bench!?
So…let’s just say for hypothetical purposes, just for the purpose of conversation, that someone has warded off thrusters and anything else that can give that person nasty collar bone bruises…could he or she (likely a she) sub out squats or something? I mean I know that would prob be some BS, but thoughts?
20lb wall balls
Jenny – who might that person be?
I mean only if one were to be getting married or something, would they have an excuse
how about kettlebell thrusters
If you do curls with me and Ryan in the back room you’ll have some sick guns for your wedding shots.
Okay, I’ll ask, how do you do kettlebell thrusters?
Guns, Jenny?? I thought you told me most of your South Georgia relatives were coming unarmed…
Fair enough. At least there are options!
Not like I could do 95# if I wanted to, but I’m kinda sad I can’t get my 65# on! I mean, I could…
Ryan, nice try, but if I do a 20# WB, I’m pretty sure I will end up smacking myself in the face and that will be just as bad.
Joey, after the team workout on Friday I’m surprised you’d invite me to do any sort of weights with you! ha ha ha! Thanks for holding my ass up on Friday to you and Todd!!!
Oh what a dead sexy picture.
Back from another hell raising weekend. Don’t worry, I didn’t get jumped by anyone…I did some jumping though!!
Mike, they are leaving their guns at home…but they are probably going to be breaking out the tuxedo t-shirts, as it IS black tie optional…They might even put special rubber bands around their pony tails.
How was FunkFEST, Jenny V?
Jenny i’m 99% sure squats are now called boo-dee-doo’s…
Jenny, is there a wager on anyone running over something on the way up here and insisting it be added to the menu for your reception?? Hate to waste a good possum…
just a heads up…a treat will be served right after the WOD for those feelin frisky!
Sadly, Mike, my family isn’t from S. GA… I’ve just let you believe that…kind of like you let people believe you went to GA Tech (okay, that’s it, I’m not opening the can of worms today, I promise).
But I mean, who says that carving station HAS to be beef?
Maddy, you can chalk that up to 100%. Fact. Squats are now called Boo-Dee-Doo’s. Thank you Stanky Leg.
Whitney, it was Funky and it was a Fest. Pretty sure there are some folks in the ATL that will never…EVER…be the same again after that, but I can say that I personally had fun. My friend Squinty Right Eye made an appearance and it’s always good to see her!
Oh and for those who had ANY concern, that rain did NOT stop us from funk festing OR from going out on the boat yesterday…It didn’t even slow us down. If anything, it raised Funk Fest to a whole new level and boats have covers…who knew? We did have a mother on the dock cover her small childrens’ ears when we blared “I’m on a BOAT!” Success all around.
hey lucinda…you out there? how’d the marathon go?
Jenny V., I have no doubt it my mind that Funk Fest would be blowin up with the rain going on. I swear it fuels a party!!!! Im sorry I couldn’t be there…or at Beer Fest. Lamo I know, but I was in Charlotte doing the same thing!
Maddy, who is Squinty Right Eye?
Sorry that would mos def be 100%
Jenny I agree it was GREAT to see Squinty Right Eye out n about this weekend!
Whit FunkFest was extra funky, sorry you missed out. I’m pretty sure there were a couple new xfit WOD’s invented.
Whitney, Squinty Right Eye is one of Jen’s friends who never recovered from the Angry Pirate she received after last year’s FunkFest..Squinty Right Eye sounds much better than Angry Pirate Girl…..
JV, you are my go to partner from here on out. Come back from Hawaii looking Mexi like me – we can do sick wods together and drink margartis on Buford hwy and fit right in.
Oh Whit, if you are lucky and I mean SUPER lucky, you will one day meet the woman known as Squinty Right Eye. She comes into town from time to time to tear sh*t up. Maddy and I got a surprise visit on Saturday night from her and it was very pleasant! Not like a surprise Ray might give us. FJ was so excited to see her that he didn’t even say hi when he saw her, he just pointed and screamed “Squinty Right Eye!!”
Joey, done and done. El Potro is kinda my jam so we can lunge it out down Buford Hwy, land at El Potro (Spanish for “The Colt” so the place is covered in PONIES!!) and marg it up.
There was an issue with the boat engine for a hot minute yesterday… I offered to row us. I felt like after Friday I was equipped with the skill set! I firmly believe I could have gotten us at least 4 feet out of the dock!
B, thanks for asking! Great run, low key, really hilly and a bit muddy. Ridiculous amount of humidity. Considering I am only running about 15 miles per week these days, I did really well. There were only two of us women in the 45+ age group rockin’ the whole 26 miles. I need to get ready for some 50k races in the fall. So if Brendon can stop with his Helen insanity, maybe he can help me out
Wow Lucinda! Thats awesome! Way to make the rest of us look lazy
Great job!! That is awesome!
Sadly, Brendon is moving to San Francisco at the end of the month, so be sure to hit him up before then to get in some pointers. Check out:
http://www.crossfitendurance.com . Those are great WODs to add in when doing endurance races…
Did you do this afterwards? http://media.crossfit.com/cf-video/AgainFaster_CFE_StrengthRecovery.mov
Me – I would have settled for a dairy queen blizzard and a couple shots of rum in the hours immediately following a race, but I guess that’s why I dont run anywhere, anytime in the first place.
I think I just gave myself the biggest craving of a blizzard spiked with booze ever. Maybe some Bailey’s. Either way, lets get drunk and eat ice cream. Mad Paleo, dawg.
Joey pplleeeeezzzz do not reference alcohol!
Why Maddy? Nobody force fed you tequila yesterday…oh wait. Nevermind, scratch that. You had FAIR warning, though.
Joey I definitely went on the boat willingly, but I soon realized that you can’t say “No” to the hosts. And i’m pretty sure that Bridget telling us tequila was paleo only spurred things on…
Maddy, what happened to your new mantra of “relax and swallow”??
LOL Mike I don’t even know where to go with that. Anything I say may or may not take the blog to a whole new level
So you’re telling me you’d turn down a blizzard spiked with booze right now? That’s freaking blasphemy.
Joey, I thought you were on the paleo diet as well?? I think your performance will improve across the board; you will rocket off that rower and lay in the parking lot with catlike quickness…
Joey it hurts to say it… but yes at the moment I probably would turn that down
Joey – I wouldn’t turn it down. I’d like a reese’s peanut butter cup blizzard with booze, since you’re taking orders, and I should be in the gym at 7:00, so I’m expecting a post-WOD blizzard at 7:07.
I felt like I was on a boat driving back in terrible rain all day yesterday!
Maddy – I was once told there was tequila force-feeding on this boat you all speak of. Usually I try to get myself invited on boat outings… not this one
Maddy, I’ll go one further and throw out a 100%. I would not only turn it down, I’d vomit on the person who offered it to me. There is no may or may not on this one…it’s a definite.
NO BOOZE PLEASE!!!!!
We should have known when they said they had a “surprise” for us after giving us frozen margaritas. They are clearly in Ray’s school of Surprise and Treat as the “surprise” was a cuervo gold floater. Not sure why they called it a floater, as it sunk to the bottom and Maddy and I knew we were done…beneath the frothy layer of icey goodness, a fiery tequila death awaited. Surprises = no good.
whoa whoa WAIT…Tequila is in sync with Paleo? Nooooo way, that’s too good to be true.
I’ve been following the paleo guidelines since around February (whenever the hell Bali came and told me I’m a fat f**k), I just dont stick to them on from Friday – Sunday. I have been known to crush a tall glass of chocolate milk after hard wod’s though… I wanna be like Mike.
Starting this week I’m going into phase two – no legumes. Gonna see if this helps my joints for a few weeks, if not, I’m gonna bring ‘em back in. I’m expecting popeye forearms by June from all this spinach, else I’m going to sue Paramount Pictures.
Yo! Sorry to disappoint, but this post is not very McDirty…. (more to come later he he he)
Anyone have an accupuncture person that they would recommend? I have a herniated disk in my back that I’m going to try everything I can before they put an epidural in my back or cut me! I’ve been going to the chiro and getting massages but not any better. Anyone have any info on this or know other things I can try?
Aww good ole Squinty!
Yes Jenny I’m 100% sure they were sitting front row at Ray’s School of “Surprises”… Those multiple glasses of “What Lies Beneath” aka frothy goodness on top – ridiculous amounts of tokillya (tequila) on the bottom were killers!
Haha!! Squinty was out this weekend and she is hurting today!
McDirty – Bridget sees an acupuncturist. Ask her!!
Oh and OUCH – hope you feel better soon
Oh, wait Joey, scratch that order… wonder if Dairy Queen has thin mints they can put in my blizzard… if not, please take some with you.
Acupuncture?? That sounds extreme..Why don’t you try the native american sweat lodge first,where you get in a small structure and sweat more than humanly possible, eliminating any toxins that way?? Oh wait, we already do that….
Good point Mike D… I also tried drinking all of the beer at the dunwoody beer fest this weekend…. that didn’t work either.
Jenn, that was my suggestion…apply alcohol. Though then you might end up hunched over at your desk thankful that your boss isn’t here and he can’t really see you shaking from the chills or having alcohol free blood running through your veins or gagging because you keep reading about alcohol on the CFPT blog.
Jenny your blood is already alcohol free?
Eh, it might be like the margaritas…looks that way, but “what lies beneath” the froth might still be tequila. But I assumed that the shaking meant my body was upset to be without alcohol.
Who was telling me that Guinness is Paleo friendly?? Was that you, Joey?? Is that true or were you just saying that to not ruin Beer Friday??
If I said that it was probably just to make you happy and give me a free beer.
Either way, I will be signing copies of my new book, Irish Paleo, at Fado’s a week from Thursday. I think giving up wheat, dairy and sugar is enough; they are not getting that sweet sweet nectar we call Guinness away from me as well.
Maddy, did you just call me fat?
Lol I may or may not have Jenny
Them – “You girls really like to use the phrase I may or may not”
Me – “It’s because we can’t commit, I thought guys liked that”
Bored with the blog today Joey?
75 blog posts is not going to get us to the Crossfit Blog Games, people. McDirty, where are you?? Jenny, you can’t go two hours without a dirty thought, share it..There are lots of lurkers out there who depend on us for everything not exercise and diet related, team…
I choose to roll my eyes. My other option was a list of things that I like girls committing to, and every single one of them ended up being a crazy sexual position that would have gotten me a perma-ban from the boards.
Mike, I have had several dirty thoughts, but it’s really about quality and not quantity and on Wednesday when I am finally not hungover from the 3 day binger I had this weekend, I’ll be happy to do my part!
Plus, I’m gonna be gone and yall are gonna have to carry this thing all by yaselves next week…it’s training!
Joey, it wouldn’t have gotten you banned from these boards, plus you have to consider what this group would consider crazy. There is a very wide range of experience here; Jenny’s wedding party alone could probably add 5 chapters to the Karma Sutra..