05.28.09

For Time:

150 push ups

If you must rest, rest in the pike position. If you go to your knees or the ground or have to stop AT ANY TIME, you must sprint 40 yards or do 6 burpees.

Count your time + the number of penalties

Week of Memorial Day Schedule

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.

Go Zoleo

We’ve been prescribing a particular program that provides max performance, health and longevity. What is it? Ultimately, it is a diet that ensures super health. If you look at a spectrum, with sickness on the left, wellness in the middle, and max fitness on the right, Zoleo will put you way on the right. It’s not a new diet or anything, it’s simply a smart combination of two highly effective diets: the Paleo diet and the Zone diet. What we know is athletes that “Go Zoleo” achieve maximum performance and health for two main reasons:

1. Digestion is fully optimized. The micro and macro villi which are responsible for final absorption of food can heal under this gluten free diet. This causes you to extract maximum energy from good, quality food. You feel and perform awesome.

2. Insulin is regulated, thus insulin sensitivity increases meaning more energy is extracted with less resources = cellular optimization!

In short, when you Go Zoleo, you are absolutely maximizing your performance potential, while at the same time ensuring long term health and well-being. It’s a win-win!
Article courtesy of nutritionize.net

May 28, 2009 | Filed Under W.O.D.

Comments

54 Responses to “05.28.09”

Jess A on May 28th, 2009 7:48 am

Oh yes, today may be an early rest day.
Joey on May 28th, 2009 8:32 am

Anyone that does 6 burpees as the penalty should be shot. Even I’ll be “”"”sprinting”"”". Well deserving the extra quotes.
Taylor on May 28th, 2009 8:36 am

Boo…
Mike D., with your bad self running things on May 28th, 2009 8:49 am

Stop all this crazy talk. Remember, clap in the middle, make jazz hands on the way up and down..

Josh, can we go through this one a couple of times and just take the best time??
Ryan on May 28th, 2009 8:57 am

Prediction…. Pain.
Joey on May 28th, 2009 8:59 am

I’m gonna bust you up balboa
Joey on May 28th, 2009 9:01 am

This will be performing directly following the WOD. Looking for a partner:

C2 Rower: 10 x 125m all out Sprints w/ 1 min recoveries… NO PENALTIES. Track total time to complete.

Where you at Todd? Where you at biotch?
Whitney on May 28th, 2009 9:45 am

Chya. Watch me NOT do this one.
Mike D., with your bad self running things on May 28th, 2009 10:02 am

Whitney, that kind of attitude doesnt get us to the Crossfit Blogging Games held in Cannes next summer; I expect 150 pushups and 75 posts out of you today.
Khaki on May 28th, 2009 10:04 am

And I thought Barbra was a bitch…
Jess A on May 28th, 2009 10:15 am

I guess I have to come in tonight… R&B would be disappointed to know that I didn’t come in to hang out with these two goats.
Mike D., with your bad self running things on May 28th, 2009 10:24 am

Atta girl, Jess A. Grey skies are gonna clear up, put on a Happy Face….
Mike D., with your bad self running things on May 28th, 2009 10:55 am

Pike position is elbows on ground, push up position, correct?? I don’t have to go find the nearest Pike House, do I??
Joey on May 28th, 2009 11:01 am

hands on the ground, no elbows or knees you cheaters. i could rest all day on my elbows and do mad pushups.
Lauren P on May 28th, 2009 11:05 am

yuck. pushups. so apparently i suck at this blogging thing b/c i totally forgot i had even posted something yesterday and here yall were talking up a storm on avocados!

but yes, i will let everyone know how they are -though they probably wont be used until the coming weeks.
Joey on May 28th, 2009 11:32 am

http://www.kiplinger.com/magazine/archives/2009/07/2009-best-city-athens.html
Jill on May 28th, 2009 11:40 am

Good one Joey. Have had many a good time in Athens!
SaraHHHH N, with an "H" YEP! on May 28th, 2009 11:42 am

HEY BITCHES!!! REST DAY FOR SAR-UHHH! Jenn, I’m excited about my XL sweatsuit!!!! I will look like Rockie going into the ring. Can’t prom that I won’t strip that shit off after it weights 10 lbs.

Mike D., I have to apologize for my non Elitist performance on the blog lately. I know that we will be ready to go to the CF Blogging Games by next year. Gotta start pushing us back to the hundo.

150 PU’s…bleh…
SaraHHHH N, with an "H" YEP! on May 28th, 2009 11:44 am

Joie…no elbows or knees is going to be very hard for me. This is a position I find myself in very often…
SaraHHHH N, with an "H" YEP! on May 28th, 2009 11:45 am

Blog vomit…

AGREED…where the heck has Todd (Toad) been???
Joey on May 28th, 2009 11:45 am

If we are going that route, you can spice it up a bit and go no hands too…
SaraHHHH N, with an "H" YEP! on May 28th, 2009 11:50 am

That would technically be a PU to the FAACCEEEE then. Not sure about the physics on that one, Joye?!

Mike D., I haven’t seen your JAZZ HANDS lately…can we get Hetty to make a montage video of Mike D. burpee jazz hands?
SaraHHHH N, with an "H" YEP! on May 28th, 2009 12:01 pm

MEAL UPDATE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
SaraHHHH N, with an "H" YEP! on May 28th, 2009 12:04 pm

Breakie: Protein shake and coffee. Egg whites. YUM
Mike D., with your bad self running things on May 28th, 2009 12:30 pm

Sarah, we would need some type of underwater video camera at this point to catch the jazz hands. I will have to do this one outside on the concrete to prevent a sweat angel that would cover most of Bennett Street.

As far as you spending that much time on your knees and elbows, that would be too much like a sales call for you….
Mike D., with your bad self running things on May 28th, 2009 12:30 pm

Oh, trader Joe’s Chicken Salad for lunch, some turkey pepperoni and a large unsweet tea.
Joey on May 28th, 2009 12:36 pm

I made some dank ass chicken salad I’ve been eating the past few days. Crock pot the chicken for 8 hours in only salsa – makes it taste so good. Then just shread it with some mayo and pickles.
SaraHHHH N, with an "H" YEP! on May 28th, 2009 12:55 pm

“Dank ass”…NICE JOEY.
SaraHHHH N, with an "H" YEP! on May 28th, 2009 12:56 pm

Mike D., an underwater camera would also require a SNORKEL!
SaraHHHH N, with an "H" YEP! on May 28th, 2009 12:59 pm

Mike D., how many times do I have to tell you NOT to yell on your sales calls “F#CKING BARBARA SUCKS!” followed by a COPD hack.
Ryan on May 28th, 2009 1:04 pm

for lunch:

1/2 Rotissss chicken
small garden salad
almonds
bluberrieses

Mad Zoleo
Mike D., with your bad self running things on May 28th, 2009 1:04 pm

I have never said that about Barbara..I have said “What the f#ck was I thinking signing up for this, I am way too old to be doing this shit, and I must have left 3 gallons of sweat on the floor, but never that quote specifically…My hacking has diminished significantly as well…Oh, and thanks for mooning me as I walked in the other day…that was special…Where is McDirty, Rey, etc., are all these people hiding from a couple of pushups??
Mike D., with your bad self running things on May 28th, 2009 1:24 pm

I think we should all do this workout today together back in the sweat sock, which is what I call the room where the rowers are..It will be like Hot Yoga only with pushups…
SaraHHHH N, with an "H" YEP! on May 28th, 2009 1:38 pm

Mike D., I do believe that entire room would be underwater. So in that case, we can add a few backstroke laps to the WOD for the penalties instead of sprinting.
SaraHHHH N, with an "H" YEP! on May 28th, 2009 1:45 pm

BTW…I didn’t “moon” you, I was blocking your view of a shirtless Joie and his sweater vest.
SaraHHHH N, with an "H" YEP! on May 28th, 2009 1:47 pm

Mike D…we need a CFPT Elite Bloggers pep talk. Where the eff is everyone???
Joey on May 28th, 2009 2:36 pm

Sweater vests make you look distinguished – like you went to Harvard or some sh*t.
Reagan on May 28th, 2009 2:37 pm

I am here. So not sure how this works when the only way I can push ups is on my knees (still, I know )
Maddy on May 28th, 2009 2:45 pm

Thought I’d get on and share my deeelish paleo lunch that ya’ll might like. Trying to come up with recipes can sometimes be difficult.
1 can tuna/chicken, curry powder, pepper, garlic, 1 tbsp EVOO based mayo, onion, celery, and raisins.
SaraHHHH N, with an "H" YEP! on May 28th, 2009 2:47 pm

Fabulous meal update Maddy! NICE WORK!
Joey on May 28th, 2009 2:59 pm

I’m sure Josh will have detailed rules…but if you’re doing them on your knees I would see a failure when you couldn’t push off the ground anymore – i.e. just couldn’t rest in the upright position. Not sure you will be allowed to bend at the waste to rest if on your knees since you could potentially take all pressure off your arms and never have to sprint.
Mike D., with your bad self running things on May 28th, 2009 3:08 pm

I think just using your knees at all warrants a 40 yard sprint…150 x 40 is 6000 yards, about 4 miles on a nice spring day, I don’t have a problem with someone else doing that workout….
Jess A on May 28th, 2009 3:09 pm

Oooops… I don’t think that delicious piece of birthday cake I just ate was paleo… damn.
Jess A on May 28th, 2009 3:13 pm

And for that, Joey, if you still need a sprinting partner on the C2, I’ve got some birthday cake to work off…
Reagan on May 28th, 2009 3:36 pm

me too Jess SHIT M’F'ER.
Jess A on May 28th, 2009 3:40 pm

I’m trying to combat it with some good foods, Reagan… just had 1 oz turkey, 1 boiled egg, and 5 strawberries… waiting for the paleo gods to work their magic now…
Reagan on May 28th, 2009 3:47 pm

Argh. I feel gross. It was sooo good tho.
Drinking a huge water now…
Jess A on May 28th, 2009 3:49 pm

Mine was DELISH too… marble cake with CHOCOLATE icing from Publix. They must have just baked it today… YUM-O.
SaraH N on May 28th, 2009 3:54 pm

Is anyone else STILL SORE from Barbara? I’m like DYING…it hurts to pick things up. Maybe being on my knees all the time is a good thing, then I have less further to reach.
Joey on May 28th, 2009 3:56 pm

48 hours = max soreness. I’m about at the peak right now. My s**t is tore up…
Mike D., with your bad self running things on May 28th, 2009 4:12 pm

Maye not all the time on your knees, Sarah, right after lunch is usually good for me…At least the squats yesterday got the lactic acid out from Tuesday…
Mike D., with your bad self running things on May 28th, 2009 4:19 pm

Joey, I am on the phone right now with a guy that works for Acorn stairlifts, the company that makes those things you attach to your stairs and it takes you up in your wheelchair, walker, what have you..Would you want to buy something like that for your apt?? Gonna be there for a while??
Mike D., with your bad self running things on May 28th, 2009 4:51 pm

Ok, Paleo snack of a couple slices of Turkey, some pepperoni, and a little cup of applesauce that, in a nod to our caveman ancestors and since I am too lazy to walk down to the breakroom, I am eating with my pen….
Reagan on May 28th, 2009 4:54 pm

Mike – that is gross haha