08.24.08

“Nicole”

Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

JWOD: 38 Lunge Steps with mens or ladies bar in overhead position. Remember, active shoulders. Get ‘em up in your ear with elbows locked.

Don’t forget to sign up for CrossFit Peachtree’s FIGHT GONE BAD III team! Can’t make it? Donations are welcome! We are so close to our $1000 gym goal!!

Watch the video!

Welcome Milton!! Incredible job last night! We are so happy to have you at CrossFit Peachtree!!

10 Ugly Foods to Avoid

1. Donuts – Do I need to explain why? Just in case…even the smallest donut contains 490 calories and 30 grams of unhealthy fats…not to mention refined sugar.

2. Marshmallow Fluff – This shouldn’t even be qualified as food…fluff is made with chemicals, corn syrup and gelatin…none of which is natural in the human diet.

3. Sodas, yes even DIET soda – Regular soda contains about 7 teaspoons of refined sugar! Even the “diet” sodas that contain fake sweeteners such as aspartame or Splenda are being found to be detrimental to health. Skip the soda, drink some water…add some lemon or lime to add flavor.

4. Bacon, Deli Meats and Processed Meats – The key word here is processed…what was once a pig or a chicken is smashed, pressed, processed, loaded up with chemical preservatives, sodium and sugar and put on sale for you. Many of these preservatives are suspects in a myriad of diseases, including cancer. Opt for natural, lean meats.

5. Sugar loaded Breakfast Cereals – Okay, okay, I ate Fruit Loops as a kid…they were good! But so not good for you…especially when many people add refined sugar on top of cereal to sweeten it up. Skip the Capt’n Crunch and pick up some oatmeal or try Bear Naked Granola.

6. Fruit Juices and Fake Fruit Juices – Key word here: FAKE. Fake “fruit” drinks contain loads of sugars and artificial flavors. Fruit juice, while is once came from a fruit, actually squeezed out the good stuff from fruit and leaves you with a simple sugar (fructose), which pushes your blood sugar levels through the roof. Skip the juice…yes that includes stuff like Gatorade and Propel, and grab some water…try adding mint and lemon or even cucumber to add some flavor!

7. Junk Food – Hhhmm…isn’t this a given? Kind of like saying Jumbo Shrimp, right? Junk + Food = stuff that really isn’t food. Food is something that came from the ground or once walked. If it was made in a manufacturing plant and needs a label to explain to you what is in it…it’s not food. If you can’t resist the chips (who doesn’t love some good chips and salsa)…make sure you try to measure out the number of chips…don’t go crazy and eat the whole bowl (yes, I know, Nuevo has some GREAT chips and salsa!)

8. Candy – See above…candy is junk and sugar. Avoid it. Yes, dark chocolate does have some good health benefits (antioxidants)…moderation please!

9. French Fries – Unfortunately these cripsy goodnesses are a heart attack in a bowl. Cooked in crazy amounts of hydrogenated fats, fries contain unhealthy saturated and trans fats, typically served up with a nice order of sodium. Everybody loves a burger and fries…try baking fries and don’t go crazy! Moderation is key. Even better, try making sweet potato fries (I have a great recipe!).

10. Twinkies – last but certainly not least. The “stay fresh forever” treat…what cream filled sponge cake should be able to last forever? And what do they need to put into that cream filled sponge cake to make it shelf worthy for YEARS? These things don’t even decompose in trash piles…think about what they do inside your body.

September 24, 2008 | Filed Under Nutrition, W.O.D. | 14 Comments

09.23.08

CFHQ WOD
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24.”

Check out the video

In this exercise, be sure to keep your back flat, and use your legs to move the virtual shovel by lunging and rising. Your arms should remain straight. If you use your arms or your back to do the lifting, you are doing it wrong, doing it the hard way, and you will definitely feel it.

Post time to comments.

JWOD: 39 Ring Pull-Ups

Welcome Jill, Jessica, Jennifer…GREAT JOB yesterday!

Milton…AWESOME job…hope to see you back today!

Many of you have asked us questions about nutrition and diet…we are working on putting together another blog focuses solely on training and nutrition articles and hope to launch that soon. In the meantime…we will post articles and information on the WOD blog. Have any questions you want answered? Let us know…we are here for you!

10 Metabolism Boosting Tips

All too often obesity or overweight conditions are blamed on poor metabolisms…that it is hereditary. It’s much easier to blame something we inherited rather than blame ourselves, right! Reality is that only a small percentage of us can blame truly poor metabolism…for the rest of us, it is something we have done to ourselves. Good news is that we also have the power to correct it! Here are 10 quick tips to revving up your metabolism!

1. WATER, WATER, WATER – Keep hydrated! Carry a water bottle with you at all times. Drinking sufficient amounts of water encourages optimal bodily function and helps to speed up your metabolism. NO, this does not include soda…

2. Eat a palm sized serving of protein along with a complex carbohydrate every two to three hours. Ditch the 3-square meal idea…you need to keep your body fueled in order to burn calories. Plan on eating 5-6 meals per day, breakfast, lunch, dinner and 2 snacks.

3. Add essential fatty acids (EFA) to your diet, healthy fats like flaxseed and unsaturated oils. Believe it or not, it takes some fat to keep the fat off ! Ditch the old mentality of a high carb/low fat diet…it is probably the leading cause to American obesity and other health problems.

4. Eat more fiber. Add more foods like oatmeal (not the instant kind), flaxseed, wheat germ…these foods help to fill you up and “move things out”, if you know what I mean.

5. Vitamins and minerals help to compliment and complete a clean diet helping to protect your immune system and again deficiencies.

6. DON’T go hungry! Starving yourself doesn’t work…it does the exact opposite and turns on the starvation response in your metabolism. Eat clean foods frequently sustains your metabolism.

7. Don’t avoid protein! Each meal should include 4 to 5-ounces of a lean protein source like chicken, turkey, egg whites, pork tenderloin or white fish sources.

8. Just say NO to sugar. Just like burpees are the devil, so is refined sugar (and all white products for that matter). Simple or refined sugars must be avoided to keep your metabolism burning efficiently.

9. Complex carbohydrates from fruits and veggies are a must! Load up on those dark and leafy greens! Each meal should include generous servings.

10. Avoid high glycemic foods. High glycemic foods enter the blood stream quickly, inducing a negative effect on the metabolism, much like eating sugar. Avoid foods such as rice cakes (surprise!), carrots, potatoes, fruit juices, white pasta. If you are like me, I LOVE pasta…give Barilla Pasta Plus a try…it’s a multi grain pasta rich in protein, fiber and ALA (healthy) fats.

September 23, 2008 | Filed Under Nutrition, W.O.D. | 2 Comments

09.22.08

CFHQ WOD

Isabel

For time:

Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Check out some videos:

Rippetoe video
Double Panel

JWOD: 39 back extentions and 39 sit ups

Unfortunately most offices in Corporate America are not the ideal place for a healthy lifestyle. Too many companies expect employees to work their lives away rather than support a healthy balance of work life, healthy living and home life. Wouldn’t life be so much easier if your workplace was geared up to support your healthy living efforts?

Instead of having a vending machine stuffed with chocolate and a dingy cupboard of a kitchen, the Ideal Dieting Office would have free fruit and vegetables, a sparkling clean fridge, a host of supportive colleagues and a boss who’d let you take a lunch break to go to the gym or offer flex hours (lucky for you CrossFit workouts are shorter than the “2 hours” listed in this article)…

The Ideal Dieting Office might be a fantasy, but there are some ways to bring your workplace a little closer to being perfect. Here’s how…

September 22, 2008 | Filed Under The Girls, W.O.D. | 7 Comments

09.21.08

CFHQ Rest Day

Come in today for a mystery workout! If there are enough people, we will organize a group WOD…

Great job yesterday everybody!! Check out the pics on Flickr…

September 21, 2008 | Filed Under W.O.D. | 3 Comments

09.20.08

Filthy 50
For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders (Sub out 200 rope skips if you can’t do double unders)

Post time to comments.

September 20, 2008 | Filed Under W.O.D. | 6 Comments

09.19.08

CFHQ WOD

Run 5 K

-or-

Baby Murph
Run 800M
50 pull ups
100 Push-ups
150 sqauts
Run 800M

Post time to comments.

The Power Clean by Mark Rippetoe

Ever feel tired or sluggish during a CF workout? It could be your diet…watch Nicole’s Nutrition Teeter Totter video:
Part 1
Part 2

September 19, 2008 | Filed Under Nutrition, W.O.D. | 9 Comments

09.18.08

“Grace”

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Clean & Jerk: Video 1
Clean & Jerk: Video 2
Read the CrossFit Journal Clean Article

Not sure if CrossFit should replace your hours and hours of gym going? When we first started CrossFit, we were unsure too…how can 10 minute workouts replace 2 hours at the gym? It does, and then some. Don’t take our word for it…read this great article on Jenn Hunter:

After an inactive youth, and a bout with a serious auto-immune disease, Jenn Hunter was frustrated and overweight. She joined a women-only club, training hard for six months before venturing into her local Gold’s Gym. After working with a trainer there, she competed successfully in bodybuilding for a few years. The routine was the traditional bodybuilding regimen, and the constant dieting combined with thousands of isolation movements took their toll. She was not healthy.

“Fast forward to 2006 when my boyfriend (now fiancé) Dennis Marshall told me about the most effective fitness program ever: CrossFit. Honestly, I was hesitant at first because I was still training like a bodybuilder. More is always better. I started with a few occasional workouts and then amazing things started to happen. My knees didn’t bother me anymore, my shoulders were stronger, and I looked and felt better than ever. I was hooked…

“I’ve been doing CrossFit consistently ever since, and became a Level 1 certified CrossFit instructor in May 2008. It was one of the best experiences of my life. Ironically, it was during that weekend that I came up with an idea: Would it be possible for me to compete again effectively doing only CrossFit and the Paleo Diet, which I had been loosely following for a couple of months? I also didn’t want to spend a lot of money. So began my experiment.” Read more…

September 18, 2008 | Filed Under W.O.D. | 1 Comment

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