05.19.09
7 rounds for time of:
7 Overhead Squats 135# / 95#
7 Box Jumps 24″ box
7 Clapping Push Ups
WELCOME TO…
Mike and Katie! We are excited to have you at CFPT!
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.
YOUR FAT!
No, I didn’t say you are fat, I’m talking about your fat. The fat you get in your diet. Many of us had it engrained into our heads during the late ’90’s to eat low fat, that fat was the devil and if you ate any kind of fat that you would be HEE-YUUGE. Low and behold, Americans were eating a low fat diet and, guess what, as a nation, we got HEE-YUUGE. Huh, how’d that happen? Just because the macronutrient name is the same thing we call being overweight, doesn’t mean the two are correlated. Now, don’t get me wrong, if you eat too much of anything, including fat, you’ll gain weight. But fat is NOT the reason America is overweight (that’s another blog post). So, what exactly is the macronutrient fat??
Fats play an extremely important role in living a healthy lifestyle. Fats help to regulate the entry rate of carbohydrates into the bloodstream, therefore reducing insulin secretion. For those of you that were around for my nutrition talks, you know this is important! This insulin reduction causes your body to use your stored fat as energy instead. In other words, it takes fat to burn fat! Also, fats cause the release of the hormone cholecystokinin (CCK) that promotes satiety between meals. Meaning, if you are eating right and still feeling hungry between meals, in addition to making sure you are getting enough protein…are you getting enough fat? Try throwing in a few extra almonds into that meal!
In addition to looking better, feeling better and performing better, we want to eat for longevity, right? There are two fatty acids that we need to have a healthy balance to in our diets:
* Omega-3 (fish oil, EPA/DHA, ALA, think Flax is another one, but isn’t nearly as efficient as EPA/DHA as it needs to be converted by the body to DHA)
* Omega-6 (grains, nuts, seeds)
HHHmmmm…with all this talk of Paleo…Omega-6 being found in grains and nuts. Red flag anybody? Excessive amounts of n-6 has been linked to internal inflammation, a host of diseases and depression. Guess what else, Omega-6 is found in many of the foods we eat today, however Omega-3 is not. Omega-3 fatty acids, particularly EPA, help negate the effects that excess intakes of Omega-6 can trigger. According to Robb Wolf, our Paleolithic ancestors consumed a diet that consisted of a 1:2 ratio of Omega-3 to Omega-6 fats. American’s, on average, typical current diet is 1:40. Yikes! Starting to see some correlations here??
In a nutshell (sorry, bad pun) “fat is your friend.” It’s the primary energy source of your body, and if you play nice with fat, it’ll play nicer with you by providing you all the energy you need for peak performance and optimal health!
(sources: Wikipedia + Nutritionize)
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108 Responses to “05.19.09”
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Atlanta GA 30309
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That is alot of SOG Skanks on Grass!
This workout looks like a big bucket of yuck.
Are we going with the chest clap (hands come up and touch your chesticles before you go back down – just like Boz and Pat do in their clapping chest wod on the main site), or are we just clapping Fonzy style? I vote Fonzy style.
If you dont know Fonzy style…he just claps hands at the top of the push up and then falls.
Jazz hands Joey….Jazz hands…like when Mike D does burpees!
4 days Jenny V and FJ!!!!!!!!!!
Yay!!! OHS!!!
Booooooo!! Box Jumps!!!
Maddy…did Bridget just call me fat?
Ray, hope some folks were representing at DP this AM… I’m pretty sure I warned you I would be MIA this week. I’ll be there Thur AM but not DP, prob the 7 or 11am. Tomorrow is my last day of work till June.
And 4 more days till R+B head to Italy to jump off shit!
What’s going on in 4 days…Jenny and FJ getting married or something?
Yahhh jumping off shit!
This is where I am jumping:
http://www.youtube.com/watch?v=0_VORz79V48
So, for reals, Fonzy or Boz style. I dont speak chearleader.
Just to clarify, I will not be jumping off shit, I may or may not be drinking vino to calm my nerves as I watch as Ray hurls himself off a cliff. At least that is the excuse I am using for the vino
Gotta love that they have a BASE jumping location with a cafe conveniently located at the base of it…and a cafe that serve vino and grappa at 8am.
Great info Bridget! I’m really looking forward to the nutrition talk tomorrow night.
hehehehe you said – play nice with fat
Clapping push ups and box jumps?? Guess I need to bring my helmet tonight.
Shit should not be jumped off of… just sayin
Jenny V… there isn’t an 11 am class anymore and no 10 am class on Thursdays… just M,W,F. I guess you could just show up and run seven 800’s or something.
Anyone else notice the word CLAP and BOX in one sentence? Or would Mike D say that I caught that based on my predisposition as a Ga Sou chick? Just thought I’d go there before he could.
Jill, don’t play, you are excited…you get presents, there’s a shoe shaped ice louge and illegal fireworks… and we get to watch your dad get intoxicated with your grandmother (enter illegal fireworks). I mean, what’s not to be pumped about?!!?
I’m starting to hate the number 7…
Blog vomitting… sorry.
JV! I can’t believe I didn’t tell you this yesterday, but I chased my goat this weekend at the Dun Beer Fest. I not only put my arm around a midget but I talked to him and got a picture.
YAYYYY I was looking forward to the day that we had JAZZ HANDS in our WOD!!! Mike D is going to be so excited.
Ray I need an all upper body alternate homie – think one up quickstyle.
I would venture to say the Number 7 IS NOT lucky for me anymore!
wrist curls..use the mirror in the bathroom…LA Fitness Style!
21 15 9
vest pull ups
vest ring dips
115 shoulder press
for sparta.
Do the bench and row workout, like a boss.
Jenny, did you say you caught the clap, 4 days before your wedding?? Other than the OHS, I don’t see this as being a 7 different kinds of suck workout..maybe 4 kinds, tops..
I say we go Jazz hands, clap behind the back on the push ups…That’s what Brian Boitano would do…
7 is soooo not HEAVEN!!!
I’m looking to move up in weight on the OHS though! YEAH ching-a-ling baby!
Looking forward to yucking tonight
I thought I was going to ‘yuke’ after those burpees last night.
Maybe I should have ‘yuked’ on Ray’s shoes to keep him from trying to talk me into the ‘treats’!
Jenn, did the midget appreciate you calling him a goat?!?!
Mike, yes, that’s exactly what I said. Come on, you could have come up with something better than that…I mean even “your mom has the clap” would have been better than that. Gahhhhh, pick it back up. You’ll never carry the blog without me if this is your conditioning blogging.
Rey…. I think we need to have you do your burpees outside from now on. I thought you were gonna hit your head on the ceiling a few times last night you were jumping so high!
Mike… jazz hands, clap behind the back, and then SPIRIT FINGERS!!! That’s what Brian B would do.
Honestly… I don’t know what I said to the midget person JV. I may have made goat noises at him when attempting to form a complete sentence. It all feels like a dream…..
Rey, I think the yuking should be proceeded by a full out sprint. Just sayin! We should have timed you because I think you might have blown AK out of the water on the 400 if you went the whole way!!!
Also, Brian B. would have worn a bedazzled outfit. Maybe even some black jeans.
Jenn, if you bahhhhhhed at the lil guy, he might now be afraid of tall sweaty people!! Now, personally, I heart them!
PS – on Friday, I tried to get people to agree to attest to you how awesomely sweaty I was. You would have been SO proud!
Gonna try and add some weight to the squat w/ you Whit. You in at 5? SPARTA as Ryen would say.
So can the clapping part be an ASS CLAP? I’M NOT JUST SAYIN’, I’M SAYIN’!!!!!!!
Sorry for the blog vom…had withdrawls because yesterday I was in a coma from Mi-ya-meee.
I do recommend the Omega 3 supplements from the Vitamin Shoppie, pretty inexpensive and the right dosage… Sarah, I will give you the bedazzled shirt on Brian B., but not the black jeans..he wants to leave at least some people thinking he may be straight….
Sarah, you better believe I’ll be in there at 5. I avoided my goat (Thrusters) yesterday by playing 3 sets of Tennis with my boyfriend. I would like to say that I kicked his butt, but we’ll just say we were at Deuce 9 times in the 3rd set. Steve should really come to CFPT if we wants to beat a member of the VV.
Dudes – went to Fresh Market across the street from CFPT yesterday for the first time, and I highly reccomend this place. I bought a good 4 days worth of food for less than $40 – blackberries on sale for .98c !! ballin
Straight paleo too btw.
Yup yup…Fresh Market is the way to go. Gotta say, I was pretty disappointed with Trader Joes produce selection this weekend. The stuff we bought on Sunday is already pretty gross. The stuff you get at Fresh Market lasts all week long…
Busy At Work
1/2 lb grilled chicken breast
Some Pinapple
Handful of Nuts (almonds, raw and unsalted)
B- i agree the TJ’s in buckhead was pretty weak this weekend. they didn’t have a lot of stuff and what was there wasn’t tickling my FANCY
Maddy-
Where’s my Money B!
Im done. In at 5.
I have to agree Bridget – I bought some spinach on Sunday from Trader Joe’s that has already turned to crap. I hate having to grocery shop again mid-week.
Dan… if you keep busy at work with a handful of nuts… I think you have a visit from HR in your near future.
JV – no need to prove to me about your sweating ability! You’ve come so far in such a short amount of time!!! I”m so proud of you! hehehhe
Perhaps the love of infomercials by the CFPT peeps should extend itself to greenbags…just a thought…
I have avoided the Fresh Market across from the gym because I don’t feel good about buying gas after working out, let alone going into a store where other people are buying food and getting sweat all up in there. People have tunnelled out of Shawshank through the main sewer line and come out more presentable than me after Crossfit, but if RV gives it two unces I will check it out on one of my less sweaty days.
Loving Paleo so far, nice even energy level all day, never really too hungry and dont really miss any of the sleepy foods like bread, milk or yogurt.Sleeping better too.
That’s awesome to hear Mike D
. You’ll have to let me know if you start feeling lots better during the WODs too.
And don’t worry about Fresh Market, they are used to see our sweaty selves going in their after the gym.
Mike, you have less sweaty days?
Yellow Squash and Mushrooms thinny sliced, wrapped in tin foil after a light sprinkle of salt/pepper/extra virgin olive oil…set that shit on the grill for 20-30 minutes.
Chicken breasts with the same seasonings…put on the grill after it’s nice and warm and the veggies have had 5-10 minutes head start.
Paleo feast to die for. I ate all 6 yellow squashes and have a container of mushrooms. Peace out legumes….
SQUASH IS GUD
heheheheehe
http://www.youtube.com/watch?v=21OH0wlkfbc
I noticed that Horton Interiors has a hose outside their store; think they would mind if I gave myself a quick once over with the hose after a heavy flow workout, then shamwowed my way into being presentable enough to grocery shop? I wouldnt get all the way naked if there were people in the store, and if they really freak out I would go in there and buy a frame or something…
joe that was possibly the gayest description of grilled squash ive ever heard.
not that theres anything wrong with that!
Mike… I don’t think any businesses around CFPT would be okay with you impersonating “Flashdance” with a hose after a heavy flow workout.
He’s a maniaaaacccc… maniaaaccc on the floor….
Joey, not a judgement, just an observation, that did sound like Richard Simmons describing a post jazzercise meal, sort of implying that if you were out of extra virgin olive oil and had to use virgin stuff everything would be ruined and you would be sobbing at the kitchen table, inconsolable until Project Runway came on…
McDirty, I am thinking only of the nice older couple at Fresh Market looking for something for dinner when Swamp Thing walks in, and I am not the guy at our gym wearing leg warmers…
When you walk through the doors of Fresh Market, they don’t judge you! …They just want you to buy their products!! I go in there sweaty all the time!
I am actually moving almost right behind CFPT so I might start walking there for my afternoon WOD, SOOOO don’t look at me when I walk in all sweaty before I have even started.
Killer 7
Whitney… it’s okay to walk into CFPT all sweaty… I do it all the time. You walking through Fresh Market sweaty and Mike (or myself) walking through Fresh Market sweaty are two totally different animals. I think that they might call security on Mike and I… or just make us wipe down with those anti-biotic wipes they have at the front of the store.
For those fans out there of the Most Interesting Man in the World…
http://www.youtube.com/watch?v=SfKTDMEoC88
(I have alot of conference calls today)
I will go in there tonight after working out and let’s see if they immediately start wrapping up anything exposed and pulling it behind the deli counter.
for those of you that are fans of untz untz untz music (which i happen to be)…check out our newest members site:
http://www.djsharpe.com/
good stuff
Mike D., dont you have an episode of Gossip Girls to watch?
Ohhhh dude Lets March! untz untz untz
Hey B the dark meat on a chicken isn’t paleo right? I wanted to roast a whole chicken but wasn’t sure…
Season Finale last night, Joey, while you were sprinkling your squash…
Oh and AK I got ya $dollas$, sorry I keep forgetting. Handing out money isn’t usually first priority.
I should be in tomorrow night
Maddy Im pretty sure any meat on a chicken is paleo – cant see my boy encino man throwing away dark meat
Bridget, on this Paleo thing we aren’t trying to get into ketosis, are we?? I mean if you eat something with a little sugar it isn’t the end of the world??
Haha good point Ryan! Roastin up a chicken asap
Maddy – the whole bird is Paleo…don’t avoid the dark meat :).
Mike D – you’ve been doing some homework
! No, it’s not the end of the world, it’s good to have some cheat days in there so you don’t go crazy. However, we want to use ketones to our benefit…
On low-carb diets, like what the athlete-zone, Paleo diet is, the protein you eat is converted to glucose instead of the protein in your muscles. If you keep the carbs low enough so that the liver still has to make some sugar, then you will be in fat-burning mode while keeping up your muscle mass, which is totally good stuff.
So much to remember! Eating is like having a second job.
Here’s a huge, long study on ketogenic diets and athletic performance.
If you are looking to take a nap, click on this link
http://www.nutritionandmetabolism.com/content/1/1/2
don’t sweat details like that jess, it’s why i only tell you about 5-10 minutes worth of this kind of stuff when i ramble on in my nutrition seminar. you’ll learn basics of insulin, glucagon and that’s about it, i don’t want to put people to sleep
Jess all you need to remember-
Nachos n tequila are better than beer n pizza.
Or, meat and veggies throughout the day,
makes for a lean and happy Pirate CPA
Aaaarrrghhh..
I’ll be having some Vino this evening…which are made from Grapes… haha
Did you all see that video on the main site, with the Crossfit gym that had 80 posts to their blog won the Crossfit Blogging games?? Yeah, neither did I; let’s pick it up people…
Reagan, you haven’t complained about your job or been on here selling tickets all day, are you watching the Hills instead??
Mike D you are a poetic genius!
Please do NOT discuss the Hills… I fell asleep last night and didn’t get to see the (I’m sure pivotal) ending of the episode.
Brdget… that link you posted brought bad bad memories of BioChemistry class.
LC died in a freak tornado in LA – really sad.
Jenn, serves you right for signing up for Biochemistry class..
Wait Ryan – LC from the Hills?? Oh NO!!!
Ryan – you have a bad news source. Not true.
I totally made that up.
Come back in off the ledge, Reagan; he was kidding. 87 posts, people, let’s get to 100 for the day….
Ryan… I am very impressed you know Lauren’s nickname from Laguna Beach. Chalk you up for some cool points in my book!
Mike I felt like if I surrounded myself with smart people, it would help….
Take away cool points in my book, however, and let me punch two holes in your guy card. 3 more and we send you a breast pump…
Per Us Weekly’s online version, Kristen Cavallari will be taking Lauren’s place on the Hills…interesting.
Maddy, by suggesting we eat nachos and tequila are you calling me fat? (sorry, it’s not old yet).
I never liked that Calamari chick…
Is calamari paleo?
ok… for all that is good in the world… I have to stop talking about the Hills. I’m 32 and these kinds of things I should keep to myself
Yes, but once you fry it and cover it with all kinds of sauce, it probably isn’t. Plus, you can never really be sure squid is dead, so stay away from it.
Mcdirty The flesh-colored beard was all over the Hills last night (vomit)
AGH SPENCER MAKES ME WANT TO PUKE
I will be in at 530/6 for the OHS torture. Goal = more than 45 lbs
Sad I know.
Jenny I may or may not have called you fat with that reference… I’m 100% that Bridge called us fat with the YOUR FAT column
Jenn, there is no shame in that game…Hills it up girl, you are never too old for the Hills. In fact, you are never too old for a lot of things, just ask Mike D
Can I get a sweat hug?!?!
100% is less than 110%.
Jenny in case you were wondering 45% is less than 50%… There ARE pirates out there… And Chipmunks DO exist… Damn that Squinty Right Eye
I saw a trailer for a new reality show that has Speidy in it on ABC. It looks like a cross between Survivor and Fear Factor.
What is the B for?
So are we doing fonzy push ups or boz push ups
Bitch
Joey is correct. FJB stands for Frank James Bitch!
Joey, I’ll be doing my usual…flail ups…it’s a really cool move that involves flailing around and a bit of the worm movement. It’s similar to my version of burpees, which I call flailies, but it’s minus the standing up and clapping…
That’s a great point Jenny V… If Mike D still hasn’t checked himself into an assisted living facility yet… why do I need to stop watching the HILLS…
BLEH Maddy… Flesh colored beard… Family guy once did a spoof on the Hills and had spencer as one of the apes from “the planet of the apes”.
Jenn, I did consider paying a neighbor to help me put my socks on one morning, but that was crossfit induced. Great picture of the skanks, by the way..Is it titled Skanks in Tanks??