10.29.09

ANNIE

50-40-30-20 and 10 rep rounds of:
Double-unders*
Sit-ups

* Sub in 4-1 single unders or 1-1 tuck jumps.

POST WOD REFUEL

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

WELCOME TO…

Jordan (another Jordan!)…we are super excited to have you at CFPT and look forward to helping you get in the best shape of your life!

SCHEDULE CHANGE REMINDER

Starting next week, we will have noon classes on Monday, Wednesday and Friday. The 10am class on Friday has been cancelled and replaced with the noon class.

TOSS YUR TURKEY TEAM WOD

Mark your calendars…the next Team WoD will be Saturday, December 5th at 10am. We are working out the details of the workout, but rest assured it will help you burn off that Turkey Day food!

October 29, 2009 | Filed Under W.O.D.

Comments

58 Responses to “10.29.09”

ray on October 29th, 2009 8:56 am

Great job weathering “Katrina” last night 7pm crew! Though we were going to have to rescue a few from rooftops!
ray on October 29th, 2009 8:57 am

Thought
ray on October 29th, 2009 8:57 am

T Y P E L I K E A H O R S E
Amy on October 29th, 2009 9:04 am

R and B – About my headache last night, this explains it exactly…

Exertion Headache

This can affect 1 in every 100 people, so you’re not alone. The pattern is a sudden, intense, throbbing pain, usually at the back of the head. It will then decrease to a background ache which can go on for anything up to six hours. It is thought to be due to the increase in blood pressure and thus increased pressure in the blood vessels of the brain when you exercise. It is usually easy to control with over-the-counter painkillers.
Amy on October 29th, 2009 9:05 am

i googled my headache.
bridget on October 29th, 2009 9:09 am

Amy – that is what I started to talk to you about last night. I felt bad we got interrupted…

Definitely call your doc and have him check you out just to be safe.
Mike D., and I get respect on October 29th, 2009 9:12 am

Ray, I thought we would have at least got to loot a Wal-Mart after that. Amy, Guinness works well in that situation.
Amy on October 29th, 2009 9:19 am

It’s ok that we got interrupted. I will call the doc today. I have been reading a ton about them this morning, some coming from CF discussion boards.
AK on October 29th, 2009 9:35 am

Amy-
I used to get exertion headaches as soon as i would start working out. I went and saw Monica (our in house masseuse http://www.atlantamusclemelter.com) The headaches got less intense and went away over the course of about a week- Do it!
Rebecca on October 29th, 2009 9:38 am

My boss: I spent the night in the parking lot last night.
Me/coworkers: What, why?
My boss: Because I wanted to.
Coworker: You stayed the night in your car?
My boss: No, my RV. And not in our parking lot. The one at the Wal-Mart. There’s lots of interesting stuff that happens at the Wal-Mart late at night.
Rebecca on October 29th, 2009 9:39 am

OMG. Sometimes I feel like I’m on an episode of The Office.
Whitney on October 29th, 2009 9:43 am

BAHAHAH BECCA!
Mel Capt Team Awesome on October 29th, 2009 10:02 am

In an RV- for the hell of it- to watch Walmart folks… that is awesome Thursday morning entertainment!! I need to work where you work
Kenley on October 29th, 2009 10:40 am

hahahaha Becca!

Amy- I agree with AK(Dan). I used to get exertion headaches after 90min soccer games, and they ruined the entire day. Mine had an allergy component also, so I would take 1 sinus/allergy pill in conjunction with headache med. I have not had one since seeing a chiropractor for a couple years. Not saying that is necessary, but massage and adjustments help the blood flow in the neck where tension is a culprit.
Nick "I'll run away and never come back" Black on October 29th, 2009 10:48 am

Katrina was the hardest workout I think I’ve ever done. Needless to say, I’m taking a rest day and going bouldering!
Mike D., and I get respect on October 29th, 2009 10:54 am

I’m taking a rest day and going bouldering!

Me, too, meth beard Nick, if you understand that when I say “I am going bouldering” I mean “I am going to grill a steak and drink red wine…”
Kenley on October 29th, 2009 11:00 am

oh how I miss the globo gym dating scene…….
while visiting my parents in virginia, I went to the typical gym.
after lifting, I went down to the basketball court to shoot around. There was a guy in early 20’s, who had been following me around for half an hour staying a couple machines away, who was on the court also. Shocker, so subtle:

guy: haven’t seen you here, are you usually here at another time?
me: no, I am visiting from atlanta.
guy: are you in school up here?
me: no, but I went to Va Tech 15 years ago.
guy: oh, wow, so you were there when I was still playing with Tonka toys!
me: ummm, ya
guy: so, will you be here tomorrow?
me: don’t know
guy: do you want to hang out?
me: uhhhh, no thanks…….
Mike D., and I get respect on October 29th, 2009 11:03 am

guy: oh, wow, so you were there when I was still playing with Tonka toys!

What part of his brain thought this line was a good idea??
Rebecca on October 29th, 2009 11:04 am

Yay bouldering! You should see what the football WOD Elie did this morning, Nick. It looked just as painful as Katrina … maybe more so!
Rebecca on October 29th, 2009 11:04 am

That didn’t make sense. You can figure it out.
Amy on October 29th, 2009 11:07 am

Thanks Kenley and AK – I have read that you can take an advil (or other nsaid) before exercise and it will help. I will talk to Monica too. The headaches start immediately after I start exercising. My head is still hurting this morning from last night (but much less).
Kenley on October 29th, 2009 11:13 am

Mike – that would be the underdeveloped part of his brain
ray on October 29th, 2009 11:16 am

Kenley it is just cuz you are a CrossFit goddess he was drawn to you like a moth to the flame!

Too bad he was a douche!
ray on October 29th, 2009 11:16 am

Just got done test driving another WOD for you all…fun stuff!

Amy your head may explode!
bridget on October 29th, 2009 11:17 am

I don’t know how you could have resisted that pick up line, Kenley

Amy keep us posted on what you find. I’ll do some digging around too. Hope you feel better!!
Kenley on October 29th, 2009 11:29 am

Well, maybe he was hunting cougar and thought tonka toys would give him points.

Ray – Poor guy, he is at a globo gym in a virginia suburb at 1pm on a weekday. Every female there out-weighed me by a minimum 30lbs.
Mike D., and I get respect on October 29th, 2009 11:31 am

Poor guy, he is at a globo gym in a virginia suburb at 1pm on a weekday

None of the good cartoons come on until 4, anyway. Too bad, Kenley, you could have seen how nicely he has fixed up his parent’s basement…
Jasmine McGinnis on October 29th, 2009 11:35 am

Hey peeps – I’m back in town from a conference in DC and feel like I missed a ton!

I think I’m caught up – noon classes, tossing turkeys after Thanksgiving and Ryan got a job in So Cal (jealous!)

Anything else?
Mike D., and I get respect on October 29th, 2009 11:40 am

Jasmine, we had a WOD called “Katrina” last night that made us each which we were victims of the other Katrina, where at least we coule have looted a Wal Mart afterwards…harsh….
Jasmine McGinnis on October 29th, 2009 11:48 am

Interesting Mike – Interesting =) I’m scared for myself coming back after a week and a half off. . .be kind on Friday Ray and Bridget (p.s. does the noon class on Friday start this week)
bridget on October 29th, 2009 11:53 am

This Friday is the 10am…the noon classes start on Monday
bridget on October 29th, 2009 11:53 am

And welcome back!!!
Nick "I'll run away and never come back" Black on October 29th, 2009 1:09 pm

ok, i am going bouldering and doing the crossfit wod. Everyday after the first few hours of being awake which for me start around ten-noon…I get over my “I can’t fucking walk” phase and want to do Crossfit! I have been spreading the word like a mad man. People ask me where I work out which always leads to “What is Crossfit?”. I hate that question because I can’t stop fucking talking and I give a lecture for 45 minutes while they stand there not believing, just having no utter perspective as to how badass or fucking hard it is. I don’t say hard, I say fucking hard. Crossfit can’t be talked about without colorful adjectives. I love Crossfit, and thanks Rebecca for getting me into it although I’m going to take you out in a few more months!
Mike D., and I get respect on October 29th, 2009 1:18 pm

Everyday after the first few hours of being awake which for me start around ten-noon

You have got to be kidding me….
bridget on October 29th, 2009 1:41 pm

We are glad that you are drinking the Kool Aid Nick ! Bring in friends…if they join, you save $$ on your next month’s membership dues!
bridget on October 29th, 2009 1:44 pm

Check it out…I rearranged some of the links in the right side bar areas and added some resources in the lower far right side bar. Also added our Twitter link…follow our tweets!

Dr. LaScala aka: Dr. Fix It is our recommended Soft Tissue Specialist.

Atlanta Muscle Melter is no other than Monica our resident massage guru.

1441 is our strength and conditioning/speed and agility coach extraordinaire.

The others are pretty self explanatory. Let me know if you use any other resources daily that you think would be helpful and relevant…
Nick "I'll run away and never come back" Black on October 29th, 2009 1:44 pm

yeah Mike, no job HAHAHA! I go to school, read the books I want on the side, and generally live a stress free life! Hold on Mike, I’m typing this from my bed right now where I’m relaxing my back. I need to adjust myself on my pillows to press the submit button
Nick "I'll run away and never come back" Black on October 29th, 2009 1:46 pm

that wasn’t exactly true. I’m sitting at my desk eating vegetables, but I could be in my bed if I wanted to!
Nick "I'll run away and never come back" Black on October 29th, 2009 1:51 pm

http://www.fantasticcontraption.com
James on October 29th, 2009 1:57 pm

Easy Nick, rule number 1 about living the good life is that you don’t brag about it.
bridget on October 29th, 2009 2:09 pm

I do love the snatch:

http://media.crossfit.com/cf-video/Games09_ChattingAboutSnatch.mov
Nick "I'll run away and never come back" Black on October 29th, 2009 2:13 pm

lol James. I just brag to make Mike’s work day go by even slower
Mike D., and I get respect on October 29th, 2009 2:17 pm

No worries, Meth Beard Nick. I like my job, meeting new people and trying to predict how they are going to disappoint me…
Rebecca on October 29th, 2009 2:25 pm

Nick – Don’t count on getting better than me any time soon. Those chicken legs are going to be playing catch-up for a long time!
Rebecca on October 29th, 2009 2:26 pm

B – Is coming in for the football WOD allowed or should I save that for another day?
bridget on October 29th, 2009 2:35 pm

I don’t think it would be a problem…the only thing is that I am sure there are going to be people jump roping in the middle of the main area, so you’d have to lunge somewhere out of the way of that.

We might post it another day so if you can’t make it in tonight, it might rear it’s ugly head again.
Mike D., and I get respect on October 29th, 2009 2:52 pm

30 Walking Overhead Lunges 135 lbs (15 ea leg)

Speaking of Crossfit Football, R & B, pls tell me this exercise doesn’t really exist…
bridget on October 29th, 2009 2:53 pm

I know, walking OH lunges…they are really the stuff nightmares are made of…
Monica "I fix dead people" Miller on October 29th, 2009 2:56 pm

AK-Thanks for the props, and the link! I love you!

Amy-646.315.1699 Call me, I’m working everyday for the next 10 days, I’ve got room for you. I would rather fix your head before it explodes…8O
Monica "I fix dead people" Miller on October 29th, 2009 2:57 pm

Bridget- Thanks for making me front page news, I heart you!
bridget on October 29th, 2009 2:59 pm

Not as much as I heart you…and that pumpkin you carved
Jenny T on October 29th, 2009 3:28 pm

B- did you get away with declaring your love for snatch without being detectd?!

Amy, the headaches are worse when you’re down wind from our very own hurricane Mike D. Just sayin.
Mike D., and I get respect on October 29th, 2009 4:06 pm

Jenny, don’t try to pass your crop dusting off on me…
Jenny T on October 29th, 2009 4:28 pm

Mike D – it’s well known that my gas talents are really in burping. Wasn’t accusing you of crop dusting, just made the logical connection that anyone who sweats as much as you do probably has a signature fragrance.
Iron Manhole Fist on October 29th, 2009 4:58 pm

Oh snap! this shit is on!!!!!!!!!!!!
Nick "I'll run away and never come back" Black on October 29th, 2009 5:00 pm

Yes! I now have Monica’s number!
Amy on October 29th, 2009 5:06 pm

Thanks Monica! I am going to see how it goes with the wod tonight and hopefully it doesn’t explode. I have been drinking a lot of water today and i plan on taking an advil before I go. Hopefully it will not start up again!! Maybe I can schedule something next week…
Amy on October 29th, 2009 5:07 pm

and i will try to stay away from mike d.