09.30.09
HELEN
Three rounds for time:
Run 400M
21 Kettlebell Swings 55# / 35#
12 Pull-ups
For many of you, this was your first WOD at CFPT…try beating your first time today! Reminder: The last regular WOD will begin at 6:30PM SHARP!
ELITE WOD @ 7PM
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Overhead Squat 135# / 95#
Handstand Push up
POST WOD REFUEL FOR BOTH
Male
above 12% – 30g prot/20g carb
8-12% – 30g prot/40g carb
below 8% – 30g prot/60g carb
Female
above 16% – 20g prot/20 g carb
12-14% – 20g prot/35 g carb
below 12% – 20g prot/50 g carb
FOUNDATIONS CLASS TONIGHT AT 7PM
Just a reminder that running along side the Elite WOD is the Foundations Class. If you are new to CrossFit, or would like to work on form…this is the class for you!
GET SPARTAN: THE 500 TEAM CHALLENGE
On Saturday 10.24.09 at 10am will begin CFPT’s first-ever Team Challenge. Teams of four will be chosen randomly based on those who sign up for the event that day. Remember, this is a TEAM WOD, so ALL fitness levels are highly encouraged to participate. What better way to get to know your fellow CFPT-ers 
!
The WoD:
500 Pull ups
500 Push ups
500 Sit Ups
500 3 count Flutterkicks
500 Squats
The Rules:
Only one person will be working at a time. Once that person hits failure, the next person will begin the exercise.
Sign up at the gym!
PUT YOUR MONEY WHERE YOUR MOUTH IS: PART DEUX
You asked for it…you are getting it. Here’s the contest gig:
When: Tuesday 10.13.09 through Thursday 11.17.09
The Rules: Participants will get dunked to get their body fat and lean body mass tested at the start and end of the competition. Sign up sheets are at the gym and the cost of the test is $25 (each time). We are asking that you lock down for this month. Paleo only. CrossFit at least 4 times per week. Lockdown and go hard and see what results you can get within that month!
Cost to enter the competition is $10 each. There will be a 1st, 2nd and 3rd place prize. Amounts will be determined once we see how many people are competing.
It’s going to go a little something like this:
1. We are going to look at the change of your initial fat mass – final fat mass and assign points based on the fat loss.
For example, if a person starts with 30# of fat and ends with 25# of fat, the difference is 5#, which is 16.67% of the beginning fat mass (30#). This equals 16.67 points.
2. Same thing is going to go with lean mass change. This will equalize fat and lean muscle mass gain, so for those of you that are already lean, you stand a chance in the game too!
Example, a participant starts out with 100# of lean muscle mass and ends with 105#. Lean mass change is 5#, which is 5% of the beginning lean mass, which is equal to 5 points.
This sample person would have 16.67 + 5 = 21.67 points in the end.
We hope to have 100% gym participation!! Get signed up at the gym today! We have two days scheduled with the Fat Tank, if we need to get him out here an additional day we can do so. Because of the number of members, PLEASE pay at the time that you sign up, no exceptions this time.
NUTRITION SEMINAR
Mark your calendars…there will be a CrossFit Specific Nutrition Seminar on Saturday, October 17th from 10-11am. Cost is $5 per person for members and the sign up sheet will be at the gym.
WHY YOU NEED OMEGA 3s
- When Omega 3 consumption increases, your risk of cardiovascular disease decreases
- High levels of the Omega 3 fatty acid – DHA are required for optimal mental performance and vision
- Low levels of Omega 3s have been associated with depression, Alzheimer’s disease, ADHD, as well as developmental coordination disorder.
- Omega 3 supplements have been shown to improve the condition of chronic inflammatory diseases such as rheumatoid arthritis, various skin disorders, and gastrointestinal disorders such as Inflammatory Bowel Disease and Crohn’s disease
- Omega 3s may help men reduce their risk of prostate cancer.
- And if that isn’t enough, various population studies have also shown that diets high in Omega 3s have been effective in preventing chronic eye conditions, epilepsy, allergic sensitivity in very young children, pneumonia, lung/breathing capacity and chronic pulmonary disorders, bone health and fibromyalagia.
Now you know why you need Omega 3s. So, what’s the best way to get them?
Currently, there is a bit of disagreement between Omega 3 experts.
On one hand, we have experts like Dr. David Jenkins who prefer we get our Omega 3s from the plant based Omega 3 – ALA.
Dietary sources of the Omega 3 – ALA include:
- Flaxseed
- canola oil
- English walnuts
- specialty eggs
Dr. Jenkins believes that ALA is an effective source of Omega 3s and because it can be found in vegetarian sources such as canola, walnuts and soy, it is superior to the fish-sourced Omega 3s -EPA & DHA. Dr. Jenkins cites the crisis of global fisheries as an important reason to choose vegetarian sources of Omega 3s.
However, critics of Dr. Jenkins position claim that the majority of Omega 3 fish oil supplements rely on smaller, less commercially attractive fish such as herring and anchovies. These fish are available in large numbers due to their lack of market popularity and higher reproduction rate.
In addition, supplement manufacturers are trying to improve the harvesting of algae and krill as potential mainstream sources of Omega 3s.
Dietary sources of the Omega 3 – EPA include:
- Fish,
- fish oils
- marine sources like krill & algae
Dietary sources of the Omega 3 – DHA include:
- Fish,
- fish oils
- specialty egg/dairy products
And if that wasn’t complicated enough…there is significant research that shows that ALA is an inferior source of Omega 3s, because our bodies require that ALA be converted into EPA and/or DHA for use in our bodies. And, apparently our bodies do a pretty poor job of making DHA out of ALA.
So, if you want the benefits of DHA…You should probably go with a combined EPA/DHA Omega 3 supplement.
Comments
50 Responses to “09.30.09”
Leave a Reply
Contact CrossFit Peachtree
2101 Tula Street, Suite C
Atlanta GA 30309
tel: 404.704.4822
Getting here:
CrossFit Peachtree is located off Peachtree Road and Bennett Street in South Buckhead / North Midtown Atlanta, GA.
Get our Newsletter
News + Events
September 18th
September 25th
October 16-17
The North Face Endurance Challenge
Required Reading
CrossFit Articles
CrossFit Journal
CrossFit Football Affiliate
-
Get Your Mobility On
-
CrossFit Peachtree Online
CrossFit Peachtree pics
CrossFit Peachtree videos
Be Our Fan on Facebook
Follow us on Twitter
Get WOD RSS!
Digg CrossFit Peachtree!
Stumble CrossFit Peachtree!
-
Support our Troops
CrossFit RRG
-
Recommended Resources
CFPT Recipe Blog Cohen Chiropractic Centre Dr. Lascala Atlanta Muscle Melter Massage At Large Nutrition OneFourFourOne Lululemon Buckhead Performance Menu Robb Wolf Nutrition Mark's Daily Apple Beyond the Whiteboard CrossFit Friends CrossFit Peachtree Travel WODs
Don’t F with RAY! He will sniper your ass!
Elite WOD: Can you say Goat? Thank god im taking it light today.
No chance anyone does elite wod Rx – just sayin…
shoulder blaster!
I’m gonna give helen a bitchslap tongigh – haven’t done this wod in at least six months – hoping for big gains in PR.
Nice gun Ray!!!
I wanted to say thanks to Liz for helping me work on my snatch last night…After seeing how clean and pristine her snatch was, I knew I couldn’t have been in better hands… My snatch was a bit sloppy as I’ve not really spent much time on it in the past, but I made it through the WOD…of course I had to modify the BJ’s because of my knees and all.
Happy Wednesday…and seriously Liz, that is one beautiful, clean snatch!
omg! JT – that is hilarious! and it’s only 9:30am!
Slow n steady wins the race on BJ’s, JT. Dont let anyone tell you otherwise…we know what’s up.
If you google Jenny’s snatch, make sure you use her maiden name…I am going to do Helen tonight and see if I can make her in less than 10 minutes. Don’t know about the elite WOD after that.
Mike – pretty sure that 10 minutes would be a long time for you to make it with Helen or any other lady, but I prefer not to ponder that this early in the morning.
I figured since I’ve been slacking off on blogging lately and I was given such a great platform of snatches and BJ’s last night that I would help start off today right!
Is it weird that when I tried to work on my snatch with the PVC pipe, it was just awkward and I couldn’t really get the form? Just askin.
10 mins is my goal too. Let’s go head to head – mano y mano you big ogre. If you beat me I might quit. Cant let that happen…people would be too happy.
JT usually those oly moves are easier with some weight
Jenny, I was including 8 minutes of cuddling, I mean static stretching….
Joey, I am going to try for 6 pm, if you want to include a Guinness at the end of round 3…
Hey B – how un-paleo would you say hummus is? Ive been snacking on celery/hummus after lunch – seems like its got a decent amount of fat in it – no sugar – some protein and it makes celery eatable.
Ray, where did you find a range?
Technically hummus is non-paleo since it is made with legumes, but to be honest, I look at foods like that and ask myself these questions:
1. is it going to effect how I look (hummus = no)
2. is it going to effect my performance (hummus = no)
3. is it going to jack up my stomach…and that is where it is a personal thing for everybody. beans bother some people, some people are fine with them.
Like you mentioned, there are healthy fats in there…so, I say go for it if it doesn’t jack up your tummy.
chickpeas are legumes playa
Adam – Jeff and Ray went to some range like an hour away. Think they heard banjo music on the way there.
Word – I’ll gun for 6pm as well then.
Happy HUMP day peeps!
I just wanted to give some props to dawn patrol this morning. ALL of you did GREAT! Lu and Brighton moving from the green band to the blue band, Brooke beating her helen time by 40 seconds from just two weeks ago (even if it was out of fear for getting kidnapped), Liz falling in love with kipping pull ups all over again… The list goes on and on.
Great job to all of you and keep up the good work!!
for future reference – what is the alternate to a handstand pushup? I can hold a handstand, but can only go down about 4″. How do i work on progression, and what would i do in a WOD until i can do a complete one?
Bridget… you forgot
4. HUMMUS IS NASTY!!!
That is kind of a dainty food for a carnivore, Ryan, maybe if you included a whole chicken in it, especially if you killed the chicken yourself on the way to work…
Naa…I’m sure he gets the roasted basil tomato blend with cut little wheat thins.
Kenley – If I remember correctly, tons of HSPU progression videos on mainsite video page. I highly recommend the crazy rubber band contraption Todd used… Makes for interesting falls.
cute* not cut
Kenley – you can use abmats under your head as well as the pike push up on GHD machine. Todd’s crazy contraption works as well, but makes me nervous and gives me gray hairs, so I would prefer peeps steer clear of that one.
If you can’t get to 1 abmat consistently, I would recommend doing handstand holds in your warm up…and also switching back and forth between pike push ups and HSPU’s in WODs to build shoulder strength. So, one WOD do HSPU, the next time they come up do pike push ups to work full ROM.
Its amazing how much better in general I feel after eating paleo-ish (hummus) for two straight days, compared to the complete crap I felt on Sunday after binging on tailgate food saturday night (pizza,chips,cream-cheese dip w/hotsauce etc)
GOMADPALEOYO
Ryan, almond butter makes celery decent. It actually turns celery into a vessel with which to carry almond butter! I dont like peanut butter, but I actually really like almond butter with celery or apples.
I definitely did better once I got some weight on my snatch, but that just sounds gross! And I now know why Joey was talking about shoulder presses yesterday on the blog… I shoulder pressed the shit out of those things, sorry for partyin!
Joey – Mano y mano means hand to hand — so would that be like holding hands?
Mike’s got this gay thing lately about doing jazz hands/spirit fingers all the time, so I might be screwed. If he can stop with the cheerleader attitude (yes – this means your purple spandex too), maybe we can work something out. Holding hands…a nice gallop/skip…
Joey, thanks, but I am not holding hands with you and dragging your Tupacing ass through 3 400’s. And I don’t think my attitude will be anything cheerleader like during Helen.
Jenny T! You said vessel.
My 400’s are gonna be sick-o if I can figure out how to get out of this no energy/motivation slump – you gotta remember my new shoes. Hoping the challenge of beating you will help…
Good reason not to bench press without a spotter..
USC RB Recovering From Weights Accident
Doctor Says Johnson’s Muscular Neck Helped Save Him
LOS ANGELES — Southern California tailback Stafon Johnson probably wouldn’t have survived his weightlifting accident without his muscular athlete’s neck, which helped maintain his airway when a weight bar crashed down on it, a doctor said Tuesday.
Johnson could communicate non-verbally with his family members and teammates on Tuesday morning, less than 24 hours after his bench-pressing accident in the Trojans’ weight room. The bar slipped from his right hand and crushed his neck and larynx, which required seven hours of surgery.
Johnson’s fitness helped him survive, said Dr. Gudata Hinika, the trauma medical director at California Hospital Medical Center. The senior’s USC career likely is over, but he’s expected to make a full recovery that could allow him to play pro football.
“Had that been any one of us, meaning me, we would have not survived,” Hinika said. “His neck was so solid, so muscular … and the discipline that one learns from being athletic also really helped him to calm down and just do what he needed to do. He took instruction very well. All this combination and his physical fitness contributed to his outcome.”
Adam the range was out where Christ lost his sandals! Actually it was only about an hour outside the city.
http://www.creeksidefiringrange.com/
They have a 50 and 100 yard rifle range. They also shoot 200 and 300 during the week sometimes.
Dirty…Righton…not Brighton!
Awesome job morning crew! And JT for cleaning up a dirty snatch!
Bay… I knew it was righton … I blame the cough syrup. This stuff is guuuuudddddd.
HAHAHAHAHA Ray! – I have to tell my coworkers(last day) that. They all live in the boonies and probably know that range. They know I consider their area to be another state…and another ’state’.
Anyone interested in learning more about gluten free foods, Whole Paycheck is putting on a thing
Going Gluten-Free at Whole Foods
Category: Food
When: Saturday, October 3, 2009 11:00 AM – 8:00 PM
Where: Whole Foods Market
based on 58 reviews
650 Ponce De Leon Ave NE
Atlanta, GA 30308
(404) 853-1681 How: Official Website
Cost: Free
Submitted by:
Ivan S. See all of Ivan S.’s events »
What/Why: The Whole Foods location on Ponce de Leon is hosting a gluten-free event on October 3rd featuring in-store demonstrations, a tour and a lecture on the gluten-free diet.. This event is organized by their demonstration specialist Dan Edwards. What is particularly interesting about this event is that Dan started a blog to chronicle his attempt to eat gluten free for one month beginning on September 3rd and ending with the in-store event on October 3rd.
Dan seems to have steered clear of most processed foods, other than the ones made by Whole Foods Gluten Free Bakehouse, which is encouraging and demonstrates that there is a plethora of naturally gluten-free products out there (fruits, vegetables, nuts, berries, meat, grains, etc.) that are readily available and easy to prepare.
Here is the schedule for GF Day on October 3rd.
11am-12pm: Tom Flynn, president of the Atlanta Metro Celiacs will give a talk in our café
12pm-12:30pm: Take a tour of the gluten-free friendly areas of our store
11am-2pm: Sample products from Sweet Oven Cheese Rolls, Coconut Bliss, Kinnikinnick, Organicville, Mr. Krispers, Tinkyada, Eden, and Cabot Cheese
2pm-5pm: Sample products from Cecilia’s Bake Shop, Ashiki’s Ice Supreme, and Lärabar
5pm-8pm: Sample products from American Gra-Frutti, Nature’s Path, and Lundberg
In addition, you can also register to win a Better Bag full of gluten free items.
Ray, any restrictions on caliber?
Disappointed, no NRA discounts!
No .50 cals…damn!
Ray, isn’t it about 250 yards from the bushes where Rey pukes down to the end of Bennett Street?? Not too much traffic after 5, and I don’t see any signs about no .50 caliber bullets…
That is crazy about that college athlete dropping the bar. Damn, I wouldn’t wish that on anyone.
Hummus tastes great btw especially the garlic version YUM! Pita bread and hummus. sorry paleo.
good news…v4.0 will be under way this Friday, along with some minor improvements (like a light in the scary bathroom)
oh, and we are also getting matting on the other side of the gym, so the whole place will have rubber matting
Woo hoo!! Very exciting!!
Bling Bla-ow!
I remember complaining about a worn out treadmill at a Globo Gym for about 18 months before it was replaced, and the Manager there wasn’t even funding improvements out of his own pocket. Thanks, R & B, for continuing to invest in CFPT.
As we get into fall, can we get a blanket to put out by the Tupac stone? Rey is starting to use it sometimes as well as Joey, and nobody wants to see those two spooning to keep warm after a workout.
Where’s ROM police? I dont want to see any bitch ass KB swings today. We go american style showing the ears, bozos.
Where is Todd today, normally he is all about these workouts, with a 20 lb vest and the little orthapedic shoes he wears unti the Doctor says he can go back to regular shoes…
PT test tomorrow I believe…