10.24.08

Four rounds for time:
Run 400 meters
Rest 2 minutes

Great job yesterday Jina, David and Jenny! We hope to see you again very soon!

Healthy Dine-out Tips

It’s the weekend…WHOO HOOO. It can be a challenge to eat out, which most of us do on weekends, and still keep a healthy diet. There are plenty of restaurants to choose from in Atlanta, but many of them serve huge portions and meals high in fat and calories. The good news is that since there are so many people trying to watch what they eat, restaurants are more accommodating to eating a bit cleaner.

Before you go
I am sure it is happened to all of us…dinner time comes and we are starving! Time to eat…NOW. Knowing what your restaurant options are – around your office and around your home can help to curb the chance that you’ll just stop through that drive through and eat what is close and convenient. This way, you can decide which restaurants offer healthy choices. I know a lot of you are busy and probably eat out often…but avoid considering dining out a special occasion. Special occasion = eating more of what we wouldn’t normally and overindulgence. Food = fuel.

Try to budget your food throughout the day: if you know that you are going out to eat for dinner, try to be sure that you eat healthy throughout the day. Don’t blow a full day simply because of one “cheat” meal.

My favorite tip…have a snack! Remember, don’t go more than 2-4 hours without eating. This not only keeps your metabolism burning hot, but it helps to curb your appetite and avoid those pre dinner bread baskets, chips or any other various goodies that come out.

What to Choose?
Avoid fried and battered foods such as calamari, tempura, chicken, chicken strips and certain Chinese dishes. Instead, ask for special requests for your meal: most restaurants are accommodating and will prepare your meal as you like: ask for grilled, broiled, roasted or steamed meats and vegetables. Asking for a side of steamed vegetables, salad or a baked potato instead of french fries can help cut calories and fat while increasing your intake of healthy nutrients!

When ordering salad, order your dressing on the side to limit your fat and calorie intake. However, be careful not to pour all of the dressing provided over your salad, it is often more than what you would normally get on a salad with the dressing. Depending on how hungry you are, a salad may be enough to satisfy your appetite (but make sure it includes some lean meat or fish for protein)!
When considering soup, go for the healthier, low fat options of broth based soups loaded with vegetables, beans (such as kidney, black, pinto or garbanzo), and whole grains (such as barley).

At the Restaurant
Split your meal if you know the portions are huge or ask for 1/2 of it to go right away. Most restaurants serve portions that are two to three times what we need!

Avoid all the extras, as these calories add up quickly: bread and butter on the table, sweetened drinks, appetizers, side items and desserts. Instead focus on a healthy balance of lean proteins, low fat carbohydrates and fruits and vegetables.

And most importantly…have a fantastic weekend and, if you do overindulge, come in on Sunday for our group detox workout at 10am!

October 24, 2008 | Filed Under W.O.D. | 11 Comments

10.23.08

CFHQ Rest Day

Come in and make up any of the past workouts.

Spread the Love…

In our ever growing online marketing plan, we are trying to get listed on as many social/local review sites as possible. Check us out on Yelp…and, if you have a minute, help us out by giving us a review to let people know about CrossFit Peachtree :)!

The Kipping Pull Up

So many of you are SO close to getting the kipping pull up! Everybody has a different kip and learns in a different way, so we wanted to show you a variety of videos…take a look and come in to practice! Who’s going to be first :)???
Annie Teaches the Kipping Pull Up Part 1
Annie Teaches the Kipping Pull Up Part 2
Annie Teaches the Kipping Pull Up Part 3
Annie Teaches the Kipping Pull Up Part 4

Adrian Teaches the Kipping Pull Up Part 1
Adrian Teaches the Kipping Pull Up Part 2
Using the Hips

October 23, 2008 | Filed Under W.O.D. | 15 Comments

10.21.08

CFHQ WOD
Run 5 K

Come in for a Ray WOD

Post time to comments.

This one is for the Ladies…

I subscribe to the Again Faster RSS feed and this article was sent to my inbox yesterday afternoon. Since we have so many ladies at CrossFit Peachtree, I thought I would share. Personally, I love this article and wish I could meet the dude that wrote it. Like many chicks, I’ve spent a good bit of times wishing I was thinner, had smaller quads (you’ll often hear me call them tree trunks), all those things that many of us girls do :)! Enjoy…

If I were feeling a little more lawless, I’d gather all the copies of Cosmo and Seventeen, douse them in kerosene, and strike a match. I’d throw in reams of print ads from Calvin Klein and watch with delight as Kate Moss’ stick-thin image was reduced to carbon. I’d add copies of Shape and Runner’s World until the flames reached toward the heavens, and then I’d crank call the editorial desk at Muscle and Fitness until they stopped publishing pictures of women on steroids.

I’d get the master tapes of America’s Next Top Model and dub over them with “Nasty Girls”, broadcasting the results on every television station in America. I’d skywrite “CrossFit.com” across the Boston skyline, and gently admonish the hoards of long distance runners trotting along the Charles River—with a bullhorn.

I’d take every woman with mass media-induced ideals of beauty, and I’d show them what it really means to be beautiful.

Beautiful women are strong and powerful. They are athletes, capable of every feat under the sun. They have muscles, borne of hard work and sweat. They gauge their self-worth through accomplishments, not by the numbers on the bathroom scale. They understand that muscle weighs more than fat, and they love the fact that designer jeans don’t fit over their well-developed quads.

They know that high repetitions using light weights is a path to mediocrity, and “toning” is a complete and utter myth. They refuse to succumb to the marketers that prey on insecurity, leaving the pre-packaged diet dinners and fat-burning pills on the shelf to pass their expiration date.

Beautiful women train with intensity. The derive self-image from the quality of their work and their ability to excel. They don’t wear makeup to the gym, and they wouldn’t be caught dead with a vinyl pink dumbbell. They move iron, they do pull-ups, they jump, sprint, punch, and kick, and they use the elliptical machine—as a place to hang their jump rope.

They spend their weekends in sport, climbing walls, winning races, and running rivers. They laugh as they sprint circles around the unschooled, turning the image-obsessed into benchwarmers. Beautiful women don’t care if they’re soaked in sweat and covered in dirt, if their nails are chipped or their hair out of place. They care only about quality of life.

Beautiful women are happy, healthy, and strong, and they’re right there beside me, tossing conventional beauty on the ever-growing flames of what used to be.

Be beautiful.

October 22, 2008 | Filed Under W.O.D. | 10 Comments

10.21.08

Ten rounds for time:

12 Burpees

12 Pull-ups

Post time to comments.

Trick or Treat…

Mini Snickers…mini Kit Kats…they are so tiny! They are so small, they can hardly count, right? Who can resist just ONE?

I love the holidays. I love fall. I love the food associated with this time of year. I love the traditions, even though I’m untraditional. What I don’t love is that this is the time of year that everybody makes excuses to overindulge and eat anything, everything and lots of it. And it all starts now, with Halloween approaching.

As if the aisles of the grocery store weren’t bad enough, office environments are filled with people bringing fun spider web cookies or graveyard cupcakes, tons of candy just sitting in glass jars on their desk. I remember working in one of these environments…my coworkers loved to eat, and believe me, it showed. It was hard to be always the oddball out and not indulge with them, not necessarily even because I liked the food, simply because, well, everybody else was doing it.

Sound familiar? If so…here’s a few tips to help make it through Gorgefest 2008:

1. Don’t buy treats until the 30th

You really don’t need to buy mini chocolate bars a couple of weeks in advance, turns out those trick or treaters aren’t going to show up early. Wait until the day before Halloween when the Milky Ways are more likely to end up going to trick-or-treaters than going into your stomach…

2. Keep treats well out of reach

Okay, I admit, I even buy treats early, I try to be organized. If you are like me and you’ve already purchased some bag of chocolatey goodness, keep the treats well out of reach. Seriously, hide them, put them way back in the freezer and forget about them. Don’t leave them in a jar on your counter and mindlessly eat one everytime you pass by the thing.

3. Be ready to say “no thanks”

It’s hard, believe me, I know. You feel like you’re missing out…but learn to say “No, thanks!” Think about it, your share isn’t going to go to waste, there are plenty more office peeps who are willing to pick up where you left off and will do so without even blinking an eye.

4. Beware of “fun”-sized bars

One teeny tiny little chocolate bar isn’t going to hurt your diet, right? Why, it doesn’t even have 100 calories. So it can’t really count. Sorry, my friend, wrong. How many times do you stop at just one? And, aside from the calorie count, have you looked at what else those fun little nuggets are filled with? Definitely nothing good and nothing that is going to help you get your kipping pull up or a faster Fran time, believe me.

Aside from that…most times, one turns into two turns into four…and at that point, you’ve just downed more than a full sized bar. Not so fun.

5. If you’re staying in this Halloween

Don’t sit by the TV with the bucket of treats next to you. Leave it by the door, or another place where it is out of site, out of mind.

6. If you’re going out for Halloween

Typically parties have healthy options…or eat something before you go so you don’t graze on the entire cheese plate.

October 21, 2008 | Filed Under W.O.D. | 10 Comments

10.20.08

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Sunday Group Workouts

Everybody missed a fun one yesterday…”My Pet Rock is an A-Hole” was the latest Sunday group workout. We’d love to have a few teams to compete against each other next weekend…it’s a great way to detox from the weekend and start off your Sunday right!

October 20, 2008 | Filed Under W.O.D. | 14 Comments

10.18.08

The Filthy Fifty is Baaaacckkkk…
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

For all you Stinky 25′ers out there…it’s time to come in and meet the full Filthy 50! Remember…the only way to eat an elephant is one bite at a time…

I am always so inspired by people changing their lives for the better. Check out this amazing transformation…amazing what CrossFit and a proper diet can do for you!

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