11.23.09
F*$& ME!
21, 15, 9 Reps for time of:
Thrusters 95# / 65#
Burpee Wall Balls 20# / 14#
Thrusters: Stance = Feet are shoulder width apart, toes angled out slightly and full extension at hips and knees. Engage your abs, making sure to keep a tall posture. Grip = The bar is racked on the shoulders, hands outside the shoulders, loose fingertip grip and elbows high, upper arm parallel to the ground.
Execution & Key Points: Keep the weight in your heels with your chest up. Initiate the squat by traveling your butt back and down…do NOT initiate the squat with your knees! Bottom of the squat is below the crease in your knees and the lumbar curve is maintained. Elbows stay parallel to the ground through the movement. On the upward movement, accelerate rapidly, keeping the bar in contact with the shoulders until the hip is fully open. Using that momentum, press bar overhead to full locked out position (getting your head through). To finish the movement, bring the bar back to the rack position.
POST WOD REFUEL:
Male:
above 12% – 35g prot/15g carb
8-12% – 35g prot/30g carb
below 8% – 35g prot/45g carb
Female:
above 16% – 20g prot/20 g carb
12-14% – 20g prot/30 g carb
below 12% – 20g prot/40 g carb
CONGRATULATIONS TO…
Congrats to JT and Rey on their Level 1 Cert this weekend!
THANKSGIVING SCHEDULE
We are closed this Thursday and Friday for Thanksgiving! Plan on coming in Saturday at 10am for the Toss Yur Turkey Team WOD. Remember, this is the only WOD that morning!
CHICKS-R-BADASS UPDATE
The special guest is confirmed, the Oly Seminar will start at 10:30AM on Saturday 12.12.09. Please arrive ON TIME or before!
EVOLUTIONARY FITNESS
Dr. Art De Vany describes himself as a scientist/athlete. He’s competed in Olympic weightlifting, motocross, and even played minor league baseball. At 6′1″ and 208 pounds, today he carries only 8% body fat. Pretty admirable. De Vany barely had time to do this interview. He was headed off to Colorado to ride in the KTM Rocky Mountain Raid, an adventure motorcycling event.
Oh, did I mention Dr. De Vany is pushing 70 years old?
Yes, you read that right: 208 pounds, 8% body fat, bursting with energy… at age 68. Most 40 years olds today could only dream of being as fit as De Vany.
“I’m never sick,” he says, “and I can do anything I want to do. Everyone should or could be this way.” To help them along, De Vany is writing a book called Evolutionary Fitness. His ideas are interesting, thought provoking, and at times controversial. Sounds like good interview material to us.
T-Nation: Can you give us a brief overview of what you call “Evolutionary Fitness” and tell us what it means to diet and training?
Dr. Art De Vany: Evolutionary Fitness is a blending of the Stone Age with the High Tech. It’s based on the following premises…
1) That our genes are from the Stone Age and they encode both behaviors and human physiology for a hunter-gatherer body and mind.
2) That modern research on human performance and health benefit from an evolutionary perspective.
3) That the science of complexity opens a vision that integrates these ideas in a way that’s novel and insightful. I’m a complexity scientist and an athlete and I’ve read thousands of articles and books on fitness, health, metabolism, and evolution. So, I know the relevant literatures well and have implemented them in my own life for many years.
It’s easy to see where these insights go if you realize that any of your readers could have been born 100 thousand years ago and be fully capable of functioning in that ancient world. Likewise, a baby born 100 thousand years ago would be fully capable of functioning as a modern human.
We are genetically indistinguishable from humans from the distant past. But, we’re trying to live a life very different from what our genes “expect.” Our diets, our activity patterns, and the rhythms of our lives are very different now. It’s remarkable that genes and behaviors thousands of years old are so capable that they could function in either environment.
Many modern diseases are diseases of metabolism: Syndrome X, diabetes, obesity, high blood pressure, and countless other diseases didn’t exist among our ancient ancestors. These diseases are produced by the clash of Stone Age genes and a modern life of chronic stress, routine patterns, little activity that’s challenging, and food that was never part of the long 3.5 million years of human existence.
All this means you should live more like an animal, a human one whose long existence on Earth was spent as a hunter-gatherer. Train, eat, and play, but do it in an intermittent and unpatterned way, just as wild animals do.
Read the rest of the article here…
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Atlanta GA 30309
tel: 404.704.4822
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Also a shout out to CFPT friends Adam and Lisa on their Level 1 certs this weekend
And Jonathan from CF Atlanta!
Congrats to all!!
Anyone want to clue me in on what a burpee wall ball is other than pain.
Congratulations to Rey and JT. Rey, is the picture above from the Crossfit Cert? Because you and the two guys next to you look like you just got picked for the second season of Glee…
Rey, did you get sub 10 on your Fran time?
I was still injured on that day, and they ran out of space for the pull ups so I did ring pull ups. Still painfully fun. Somebody got 3:48 Fran that night Taylor. scary shit
What do you mean injured???
Congrats Jenny and Rey!
LOL. Good Glee comment, Mike. The two people above and below the guy in the short sleeve gray T-shirt next to Rey look pissed.
Congrats Jenny T and Rey!!!
The guy in the black shirt looks pretty oissed off to be standing next to Jenny…
oissed = pissed
I had just finished the second heat of a 7 minute treat from hell so I can’t imagine I was great company!
Don’t let Rey fool you, he stepped up to the plate to do the ring pull ups and everyone was rather impressed. He did great!
We didn’t get to see the myth and legend that is Mike G’s Fran time, so I was a lil sad, but we did get to watch all the trainers do their WODs so that was pretty cool! (Jill, Mike G might have taken his shirt off…might not have…you can picture this however you please).
Meal Update
“Greatest Discovery Since America”
(4) Boar’s Head ROAST BEEF and Pepperoni roll ups
(12) Almonds
I am OK with Crossfit stopping any continued extension of the Burpee product line into Burpee pull ups, wall balls, Burpee 400’s. Is someone out there writing in “These don’t suck enough, please add soemthing..”
Ha, I’m Jenny, not FJ…just on FJ’s computer cause I’m at home today!
PS – the cert was great! The actual program was amazing, the trainers were beyond amazing. I was never bored, always intrigued, engaged and in mild amounts of pain!
And if you’re out there Jonathan, thanks for the guided tour and support and congrats on your Fran PR!!!
Oh, and R&B – my kip made a guest appearance yesterday during the pull up seminar AND breaking news – my squats were deemed “pretty nice!”
AK, how about discovering a tic tac after taking down that little snack?? I am sure your breath could back a bulldog off a meat truck after that…
Sorry for the late response B, Im at school teaching the lil’uns today. Injured is overstatement. I just havrnt been taking my rest days. So I got me some pinched nerves and some badass back pains. But all is good.
and Mike, we did do the “glee club” look on purpose. Pretty cool guy Geof
Go see Dr. Fix-it (Lascala) and Monica to work out those overuse kinks!
Rey, I am disappointed you know what the Glee Club look is, not a judgement, just an observation…
I did glee club….Sad? not so much.
we called it Bloodz
Ha, Rey, is that where you learned to work the chinks out of your armor?!
Yeah that cert class was so borderline racist. they were talking about BLACK boxes and CHINKS in the armor. made me feel vulnerable. and there were only 3 other asians there.
Ha ha, my Vietnamese friend who was terrified all weekend that I would burp and your friend and you? That was it? Hey, at least while you were setting up for Fran Mike G wasn’t screaming across the gym that your box was too big!! I responded by letting him know it was VERY inappropriate to publicly comment on my box and its size and next thing I knew he would probably be commenting on my snatch!
random question – sooooooooo. . .I’ve been traveling for like all of November and will be coming back to crossfit for the first time in like 3 1/2 weeks. .
Any advice Ray and Bridget about how to come back without hurting myself and/or passing out/vomiting, etc. =)
Ohhhhhh…Mike G = YUMMY!!
Ha ha, Jill, you’ve not experienced life till you have had a little mini seminar on deads with Mike G! He was pushing me back to make sure I was on my heels and I kind of collapsed wonky knee/gumby style like a broken puppet and everyone in my group gasped and was like “oh no Mike, her KNEEEEES!!” and he had to explain that he knew me, knew I was fine and wasn’t being mean. They told him to check out my knee and he said he’d seen it about 6 times by now and every time it made him want to puke… I told him I had that effect on guys!! ha ha!
I can picture Mike G’s deads seminar with Jill… “Put your chest up” “OKAY!” “Put your butt up” “I’ll put my butt just about anywhere you want!” “Move your knees out of the way” “Whatever you say!” Ha ha!
Welcome back Jasmine
Unfortunately there is no magic cure for the first WOD back, sorry
. Just be sure you are well hydrated and fuel properly before coming in and you should be totally fine.
Jasmine, I just went through/am going through this… I was out for awhile with the move then came back and then got sick. Check your ego at the door, scale if needed, get good intensity and get ready for life to suck for a few days cause you’ll be super sore!
Jenni, was mad crazy strong, yo! shes able to do any movements with precision quickly and then in slow motion. I just about lost my manliness when they used me to show my sit ups.
Ha Rey, I forgot about that!! You were a great “why we use the ab mat” dummy! And I say dummy in the kindest way.
Uhhhhh, Jenni is a freaking muhhhh sheen. Her T Rex and Halloween Cat were pretty astounding. Rey, did you camp out for lunch on Sunday? We watched those guys do max rep clean and jerks for like 40 minutes. Of course I was stuffing my face during that time, but holy shitake, that was insane.
I was in the back with my bf (best friend) munching on meat and some nuts and fruits. Mad crazy. Mike, she is hot as a mug
Who is your best friend, Reysian?
guy on my right is Geof Travis. Really cool fella. He’s a quarter Asian
Someone should tell Mike G about this blog.. Just sayin’…
I think I killed the blog here and it’s still to early….
Where’s Mike?? He’s supposed to be carrying the blog.
For anybody interested, a new contest from CFFB:
Video Submission Contest
Set a new PR on the Strength WOD or dominate a Daily WOD? Film it, load it to YouTube or Vimeo and submit it to info@crossfitfootball.com. We will review the the videos and pick the top finalist to be posted on the CF Football main page and the winner will be voted by the CrossFit Football Community. The winners will be given exclusive CF Football merchandise as a prize.
Send videos to info@crossfitfootball.com.
Must be submitted by Dec 18th, 2009.
Thanks guys – I’m mentally preparing myself for tomorrow to be difficult =). . .but I figure not dying, passing out or vomiting are my goals for tomorrow
so what is a burpee wall ball?? i am afraid.
I would assume that the burpee wall ball is when you do a burpee and instead of jumping up like a normal burpee you jump up with the medicine ball to do a wall ball…
I think you also do your pushup on the wall ball, and obviously the jazz hands and spirit fingers thing goes out the window…
B – I just discovered the little bits of Heaven that are dark chocolate covered espresso beans…how have I gone this far in life without these little nuggets?!
Oooo…I LOVE dark chocolate espresso beans. I don’t really care for chocolate and don’t drink coffee…but those things together are heavenly.
I had them in Italy and just about squirted a tear…can’t find them like that here.
Bridget, can I bring my friend Ben tonight? He is in town from overseas. He has my truck. I told him to introduce himself when he comes and warms-up. And I will be there at 6:30.
I’m going to have to ask FJ to hide them around the house so I can find them like little surprises or I will eat the whole container right now and be hyper till Friday.
Matt is he a Crossfitter?
This workout looks awesome! Why does the dawn patrol peeps have different workouts sometimes?
Lu we do not program the WODs always the night before. Sometimes the morning trainers will program and we will change it based on what we want to run for the busier evening hours…or whatever my evil mind come up with!
I don’t think he does CrossFit. He’s an HH-60 pilot, he’s one of my best friends from the Academy. He’s on leave, he just got back from a deployment. He’s “fit”ish.
Matt, he is one of your best friends and you are dropping his ass off at a Crossfit?? Welcome to Atlanta, here is 45 burpee wall balls….
He’s an HH-60 pilot
Is he bringing it?? Because that would be way cool landing that bad boy on Bennett Street…