06.30.09

CrossFit Gym Atlanta

EVA

Five rounds for time of:
Run 800 meters
30 Kettlebell Swings 55#/35#
30 Pull-ups

This workout will be scaled accordingly!

Remember guys, be smart when it comes to scaling. These workouts work when the intensity is there. It is better to swallow your pride and scale down to 3 or 4 rounds, than to just plod through 5 rounds of this. As we change up our programming, you are going to notice that load and rounds are going to become more difficult. It can take YEARS to get to the Rx’d weight and some people never get there, which is totally okay! That’s the beauty of CrossFit…one workout works for everybody because we can scale load, time or duration! One person’s “high intensity” is different than the next person’s definition of “high intensity.” As long as you are pushing yourself to your limits, we are happy :) !

WELCOME JENNY!

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

GREAT JOB TO…

Kyle and Kelly! We are looking forward to getting you into the best shape of your life!

FOURTH OF JULY SCHEDULE REMINDER!

We are closed FRIDAY, SATURDAY AND SUNDAY for the holiday! We will be open again on Monday with our regular schedule.

HEART DISEASE

It wasn’t a clunk on the head that did 50 year old Billy Mays in. It was heart disease. Heart Disease? At FIFTY? Scary, isn’t it?

So, I decided to do a little research on heart disease prevention for this morning’s blog post. I mean, everybody knows the basics, right? Exercise, get regular doc check ups and eat right. But it’s that eat right thing that is the biggest difference between those of us that are following Paleo vs. the traditional American Medical Association or FDA Food Pyramid peeps. Check it out, I found this on Mayo Clinic’s website:

1. Don’t smoke or use tobacco products: Pretty much a no brainer here, right? Think that smoking only when you are drinking is okay? Think again…that will all catch up with you! Smoking or using other tobacco products is one of the most significant risk factors for developing heart disease. When it comes to heart disease prevention, no amount of smoking is safe. Smokeless tobacco and low-tar and low-nicotine cigarettes also are risky, as is exposure to secondhand smoke.

Tobacco smoke contains more than 4,800 chemicals. Many of these can damage your heart and blood vessels, making them more vulnerable to narrowing of the arteries (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack.

In addition, the nicotine in cigarette smoke makes your heart work harder by narrowing your blood vessels and increasing your heart rate and blood pressure. Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases your blood pressure by forcing your heart to work harder to supply enough oxygen. Even so-called “social smoking” — only smoking while at a bar or restaurant with friends — is dangerous and increases the risk of heart disease.

2. Get active: YAY…you are already CrossFitting! Regularly participating in moderately vigorous physical activity can reduce your risk of fatal heart disease. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater. I’m reminded of a few really great stories from several of our members that have had significant benefits from CrossFit when it comes to their blood work and reducing or getting rid of any medication that was needed! Awesome!

3. Eat a heart-healthy diet: And this, my friends, is where I disagree with the Mayo Clinic. I feel a little silly saying that. I’m just a CrossFit Coach disagreeing with the MAYO CLINIC…I mean, really? Check out what they think a heart healthy diet is:

Eating a special diet called the Dietary Approaches to Stop Hypertension (DASH) eating plan also can help protect your heart. Following the DASH diet means eating foods that are low in fat (WHAT???), cholesterol and salt. The diet is rich in fruits, vegetables, whole grains (SERIOUSLY??) and low-fat dairy products (UH, HELLO??) that can help protect your heart. Legumes (ARE THEY FOR REAL?), low-fat sources of protein and certain types of fish also can reduce your risk of heart disease.

I won’t even go on with the remainder of that section of the article. They dissed on my favorite fat, coconut. Completely ignoring the benefits of this glorious food. Which is a whole other blog post into itself.

What they did touch on was getting rid of trans fats in your diet. Trans fat is made in a chemical process called partial hydrogenation, designed to increase the shelf life and flavor stability of foods. YUK! You know my rule of thumb, if man was involved in the making of the food (with the exception of wine), I’m pretty much not really having a part of it.

4. Maintain a healthy weight: As you put on weight in adulthood, your weight gain is mostly fat rather than muscle. This excess weight can lead to conditions that increase your chances of heart disease — high blood pressure, high cholesterol and diabetes.That is, unless, you are doing CrossFit regularly and eating Paleo! Bali can help us prove that lean muscle mass gain!

They went on to discuss BMI and how this can be a guide. Then explained that it is an imperfect system. Ya think? Those of us that weigh a lot, but mainly due to lean muscle mass, still have a high BMI. Moral of the story? Get tanked with Bali to find out the real story of your body composition.

5. Get regular health screenings: High blood pressure and high cholesterol can damage your heart and blood vessels. But without testing for them, you probably won’t know whether you have these conditions. Regular screening can tell you what your numbers are and whether you need to take action.

Bottom line, even if I disagree with some of what they are saying here…prevention pays. Heart disease is often avoidable. CrossFit, eat right (which is Paleo in my book), don’t smoke EVER and get checked out by your doc regularly. Stay healthy!

June 30, 2009 | Filed Under The Girls, W.O.D. 

Comments

62 Responses to “06.30.09”

  1. Ryan on June 30th, 2009 8:56 am

    Todd wtf are you doing – Marionette dance?

    you look like a puppet who fell asleep.

  2. Taylor on June 30th, 2009 8:59 am

    This must be Helen’s, bigger, uglier sister…

  3. Jimbo on June 30th, 2009 9:06 am

    Go ahead and write my name on the pukie board now!!

  4. Jess A on June 30th, 2009 9:07 am

    Not sure if I’ll make it in today for this big load of running fun… gotta get ready for vacay! :mrgreen:

  5. ray on June 30th, 2009 9:19 am

    you already made it Jimbo!

  6. SaraH on June 30th, 2009 9:21 am

    Todd is totally playing the air guitar here, I’ve seen it!!!

    Holy cardio WOD!!!!!

  7. Dan on June 30th, 2009 9:26 am

    Just because i want to be that guy.
    Thats 150 KB swings & 150 Pullups and i won’t mention how far that fun run is.

  8. Brandi Long on June 30th, 2009 9:27 am

    Let me think if there is any way I can do 150 pull ups today? NO. My hands need to keep some of their skin! What are you guys suggesting to modify? Just reduce the rounds?

  9. ray on June 30th, 2009 9:28 am

    lots of ways Brandi…just come in…it was scale a rama this morning! :D

  10. ray on June 30th, 2009 9:28 am

    congrats on mastering your blender! 8)

  11. Dan on June 30th, 2009 9:29 am

    This might be murph’s sister

  12. bridget on June 30th, 2009 9:29 am

    Hey guys…only 36 more days for the Put Your Money Where Your Mouth is contest (there is now a count down in the black center side bar above the Events section).

  13. Jenny T on June 30th, 2009 9:38 am

    Definitely some scaling going on this AM! What a not so warm welcome back to dawn patrol!! Yall have fun with this POS in the heat this afternoon…

    And yes, I am convinced that Eva must be a hero, there’s no way this should be considered normal. If I had tried all 5 rounds, I’d still be there!

  14. SaraH on June 30th, 2009 9:42 am

    Daaaaaaaann!!!! SERIOUSLY…why you gotta go and do the totals?! The last time Mike D tallied up the WODs totals I greeted him at the door mooning him (not for real really).

  15. bridget on June 30th, 2009 9:54 am

    On the PYMWYM is note…check it out…CrossFit Seattle did a competition similar (only 7 weeks for theirs) and the winner had some AMAZING results!

    Check out his picture on yesterday’s affiliate blog:
    http://www.crossfit.com/cf-affiliates/

    And their competition here:
    http://crossfit-seattle.blogspot.com/2009/04/spring-leaning-challenge-starting-may-1.html

    I’ve heard some amazing progress stores from some of you so far. I hope that this success story fuels your fire even more!

    At last count, the total was over $800!! We have changed it up so that we have a first, second and third place winner. 75% goes to 1st, 15% to 2nd and 10% to 3rd. Do the math…this is a LOT of cake (no pun intended). Not to mention, as Cath put it yesterday…no matter what, you are a winner in this competition :mrgreen: !

  16. Joey on June 30th, 2009 10:09 am

    call me plateau…cause I’m screwed.

  17. Whitney works too much on June 30th, 2009 10:10 am

    Alright. Birthday is over and the Chocolate Molton cake and Chocolate covered strawberries from Fresh Market are gone…I guess it’s back to the real world. BLEH!

  18. Mike D., with the Master Plan on June 30th, 2009 10:11 am

    OK, I have a work dinner tonight, so I will miss this puppy, but since I was the ONLY one that did it in December, I don’t feel bad. Ray and Bridget, Ryan did an excellent job of teaching everyone how to Power Clean last night. Not sure I would have started everyone off at 315 lbs like he did, but he is certified so he must know what he is doing.

  19. bridget on June 30th, 2009 10:17 am

    no such thing as plateaus in CrossFit Joey :mrgreen:

  20. Joey on June 30th, 2009 10:18 am

    I could actually do HSPU’s yesterday though, which was kinda a surprise. HSPU – like a boss.

  21. Ryan on June 30th, 2009 10:20 am

    Zone totals for yesterday:

    24/9/44 – Bridget does this look about right for me?

    I think 18-19 blocks is about right for my weight, but with all the mods Im still a bit confused…
    I felt like I ate a ton of nuts yesterday(layup) – and thats only about half of the 81? FAT reccomended with 3x fat + 1/2 carb carryover…
    thoughts?

  22. Taylor on June 30th, 2009 10:21 am

    Yeah I made HSPU my bitch. I guess miracles can happen.

  23. SaraH on June 30th, 2009 10:27 am

    RV…”Get spartanized”

  24. Reagan on June 30th, 2009 10:28 am

    Tuesday is babysitting day for me… guess I have to miss this glorious WOD…

  25. Joey on June 30th, 2009 10:35 am

    No more HSPU jokes for them, Taylor. They had their fun…now we’ll crush that shit.

  26. bridget on June 30th, 2009 10:40 am

    RV – what I would suggest is doing that for about a week. that’s your baseline + extra protein. see how you are feeling and sleeping. if you start to tank in workouts, then let’s get more fat in there.

    olive oil is a great way to sneak in extra fat (pay attention those dudes who are trying to add bulk). 1 teaspoon is 3 blocks of fat…so you can add a lot of fat blocks in that way.

    i’d also vary the fat sources up…rotate through your NUTS, make sure you are getting in some avocado or coconut in there, etc.

  27. Kenley on June 30th, 2009 10:44 am

    Nothing clever to say about today’s WOD…..brain is still trying to get oxygen.

    I did have an egg, coconut water, and couple of sweet potatoe fries (homemade, baked w/ coconut oil) when I got home! Learned that from the nutrition class on Saturday:):) Still working on the amount of eggs that early in the AM!

  28. Jenny T on June 30th, 2009 10:45 am

    Yay, I’m so excited right now. I’m eating a snack…with protein…that had two eyes and a soul…and I don’t want to vomit or gouge my eyes out!! Yay for progress!

    Snack:
    chicken salad made with marinated grilled chicken from this weekend, evoo mayo, lots and lots of veggies, some stuff here and there and Jenny T love (not to be confused with how Mike D might put his love into something or someone…or their mother).

  29. ray on June 30th, 2009 10:55 am

    good job Kenley and Jenny T crushing souls! 8)

  30. bridget on June 30th, 2009 10:56 am

    yum…i never thought about making sweet potato fries with coconut oil instead of regular oil…i’ll have to try that one, kenley :-)

  31. Jenny T on June 30th, 2009 11:18 am

    My soul was crushed when I walked in this morning, thought I’d return the favor…besides, I dont think anyone’s soul is feeling particularly frisky after seeing this!

  32. Whitney works too much on June 30th, 2009 11:28 am

    Can souls be frisky?

  33. Mike D., with the Master Plan on June 30th, 2009 11:31 am

    Thanks, Jen, that is special. I an feeling a little frisky, knowing I will miss this one. My filet may be kind of rare tonight, but I don’t want anyone worrying about me while you are enjoying Eva..I will be just fine. Jen, good to see you are eating something that had parents.I didn’t claw my way to the top of the food chain to exist on plants alone.

  34. Joey on June 30th, 2009 11:31 am

    Might have to play White Zombie – SoulCrusher during the WOD tonight.

  35. Ryan on June 30th, 2009 11:34 am

    Here was my favorite part about the cert:

    http://www.flickr.com/photos/crossfitatlanta/3674133782/

  36. Joey on June 30th, 2009 11:36 am

    HAHA!

  37. Reagan on June 30th, 2009 11:43 am

    with Mike G in the background!!!

  38. Jenny T on June 30th, 2009 11:47 am

    Jill may or may not have just peed on herself a little…

    Yes, souls can be frisky. Fact.

  39. Jess A on June 30th, 2009 11:51 am

    I can’t see the picture, it’s blocked!!

  40. lucinds on June 30th, 2009 12:01 pm

    Speaking of food…I have to put a plug in for http://www.fitday.com. It is a free and easy way to track your food. Also has good reports, especially on your fat/carb/protein ratios.

  41. Jenny T on June 30th, 2009 12:09 pm

    Whooo hoooooo I was able to see the picture. No Mariah, but nice, btw! :)

  42. Kenley on June 30th, 2009 1:12 pm

    B – I sprinkle chilli powder and cayenne for spice on them also!

  43. Jill on June 30th, 2009 1:24 pm

    I like that picture too Ryan!!

  44. Ryan on June 30th, 2009 1:34 pm

    Jill check out CF Atlanta main site for a funny pic of your boy – hes afro-stylin

  45. Jill on June 30th, 2009 1:54 pm

    SO HOT!!!!

  46. ray on June 30th, 2009 2:07 pm

    zzzzzzzzzz sleepy blog

    Dirty? Sarah? Level 3 Blog Certified Mike D?

  47. Mike D., with the Master Plan on June 30th, 2009 2:11 pm

    Ray, since I am not coming in tonight, please don’t be afraid to scale this workout upwards..maybe 7-8 sets of Eva would remind people of their blogging responsibilities during the day.

  48. Reagan on June 30th, 2009 2:22 pm

    I am here and yall are killing me!
    BOREDOM in my final 2 weeks at this place!!!

  49. ray on June 30th, 2009 2:25 pm

    surf porn Reagan…what are they going to do …fire you? 8)

  50. Maddy on June 30th, 2009 2:34 pm

    youporn.com Reagan! It’s Dane Cook’s fave haha

  51. Jenny T on June 30th, 2009 2:45 pm

    Reags, they’ve got a point…not only can you not get fired, but you’re HR!

  52. Mike D., with the Master Plan on June 30th, 2009 2:52 pm

    Isn’t The Hills just like porn, except without all those complicated plot lines and dialogue??

  53. Reagan on June 30th, 2009 2:52 pm

    haha true! I AM HR, after all lol

    Maybe I will find some fun links to share with you guys hehehe ;)

  54. ray on June 30th, 2009 2:52 pm

    Maddy quick with a site…good work! :lol:

  55. Reagan on June 30th, 2009 2:53 pm

    Ugh I have watched all episodes of:
    The Hills
    The City
    Kendra on E! (the ex-GF of Hugh Hef)

    I am reaching the end of the internet!

  56. Mike D., with the Master Plan on June 30th, 2009 2:53 pm

    Oh,and the women on The Hills never eat anything, whereas in porn somone is always getting a pizza delivered…

  57. Mike D., with the Master Plan on June 30th, 2009 2:54 pm

    Ray, just to clarify, did you ask Maddy to come up with a quick porn site, or were you asking Maddy for a link to HER porn site..either way, nice work…

  58. Maddy on June 30th, 2009 2:56 pm

    Haha nice Ray n Mike!
    I’ve been meaning to check it out b/c supposedly the titles are awesome! 8)

  59. Mike D., with the Master Plan on June 30th, 2009 3:00 pm

    Maddy, just a heads up..If you see a movie called I know who you did last summmer, it’s not the one with Jennifer Love Hewitt…

  60. Maddy on June 30th, 2009 3:05 pm

    Haha good to know :-)

  61. Jenny T on June 30th, 2009 3:18 pm

    Saving Ryan’s Privates… not a war flick…

  62. Mike D., with the Master Plan on June 30th, 2009 3:53 pm

    I don’t know, Jenny, lots of stabbing in several scenes….

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