06.30.09

EVA

Five rounds for time of:
Run 800 meters
30 Kettlebell Swings 55#/35#
30 Pull-ups

This workout will be scaled accordingly!

Remember guys, be smart when it comes to scaling. These workouts work when the intensity is there. It is better to swallow your pride and scale down to 3 or 4 rounds, than to just plod through 5 rounds of this. As we change up our programming, you are going to notice that load and rounds are going to become more difficult. It can take YEARS to get to the Rx’d weight and some people never get there, which is totally okay! That’s the beauty of CrossFit…one workout works for everybody because we can scale load, time or duration! One person’s “high intensity” is different than the next person’s definition of “high intensity.” As long as you are pushing yourself to your limits, we are happy !

WELCOME JENNY!

We are super excited to have you as our newest CFPT member!

GREAT JOB TO…

Kyle and Kelly! We are looking forward to getting you into the best shape of your life!

FOURTH OF JULY SCHEDULE REMINDER!

We are closed FRIDAY, SATURDAY AND SUNDAY for the holiday! We will be open again on Monday with our regular schedule.

HEART DISEASE

It wasn’t a clunk on the head that did 50 year old Billy Mays in. It was heart disease. Heart Disease? At FIFTY? Scary, isn’t it?

So, I decided to do a little research on heart disease prevention for this morning’s blog post. I mean, everybody knows the basics, right? Exercise, get regular doc check ups and eat right. But it’s that eat right thing that is the biggest difference between those of us that are following Paleo vs. the traditional American Medical Association or FDA Food Pyramid peeps. Check it out, I found this on Mayo Clinic’s website:

1. Don’t smoke or use tobacco products: Pretty much a no brainer here, right? Think that smoking only when you are drinking is okay? Think again…that will all catch up with you! Smoking or using other tobacco products is one of the most significant risk factors for developing heart disease. When it comes to heart disease prevention, no amount of smoking is safe. Smokeless tobacco and low-tar and low-nicotine cigarettes also are risky, as is exposure to secondhand smoke.

Tobacco smoke contains more than 4,800 chemicals. Many of these can damage your heart and blood vessels, making them more vulnerable to narrowing of the arteries (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack.

In addition, the nicotine in cigarette smoke makes your heart work harder by narrowing your blood vessels and increasing your heart rate and blood pressure. Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases your blood pressure by forcing your heart to work harder to supply enough oxygen. Even so-called “social smoking” — only smoking while at a bar or restaurant with friends — is dangerous and increases the risk of heart disease.

2. Get active: YAY…you are already CrossFitting! Regularly participating in moderately vigorous physical activity can reduce your risk of fatal heart disease. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater. I’m reminded of a few really great stories from several of our members that have had significant benefits from CrossFit when it comes to their blood work and reducing or getting rid of any medication that was needed! Awesome!

3. Eat a heart-healthy diet: And this, my friends, is where I disagree with the Mayo Clinic. I feel a little silly saying that. I’m just a CrossFit Coach disagreeing with the MAYO CLINIC…I mean, really? Check out what they think a heart healthy diet is:

Eating a special diet called the Dietary Approaches to Stop Hypertension (DASH) eating plan also can help protect your heart. Following the DASH diet means eating foods that are low in fat (WHAT???), cholesterol and salt. The diet is rich in fruits, vegetables, whole grains (SERIOUSLY??) and low-fat dairy products (UH, HELLO??) that can help protect your heart. Legumes (ARE THEY FOR REAL?), low-fat sources of protein and certain types of fish also can reduce your risk of heart disease.

I won’t even go on with the remainder of that section of the article. They dissed on my favorite fat, coconut. Completely ignoring the benefits of this glorious food. Which is a whole other blog post into itself.

What they did touch on was getting rid of trans fats in your diet. Trans fat is made in a chemical process called partial hydrogenation, designed to increase the shelf life and flavor stability of foods. YUK! You know my rule of thumb, if man was involved in the making of the food (with the exception of wine), I’m pretty much not really having a part of it.

4. Maintain a healthy weight: As you put on weight in adulthood, your weight gain is mostly fat rather than muscle. This excess weight can lead to conditions that increase your chances of heart disease — high blood pressure, high cholesterol and diabetes.That is, unless, you are doing CrossFit regularly and eating Paleo! Bali can help us prove that lean muscle mass gain!

They went on to discuss BMI and how this can be a guide. Then explained that it is an imperfect system. Ya think? Those of us that weigh a lot, but mainly due to lean muscle mass, still have a high BMI. Moral of the story? Get tanked with Bali to find out the real story of your body composition.

5. Get regular health screenings: High blood pressure and high cholesterol can damage your heart and blood vessels. But without testing for them, you probably won’t know whether you have these conditions. Regular screening can tell you what your numbers are and whether you need to take action.

Blood pressure. Regular blood pressure screenings start in childhood. Adults should have their blood pressure checked at least every two years. You may need more frequent checks if your numbers aren’t optimal or if you have other risk factors for heart disease. Optimal blood pressure is less than 120/80 millimeters of mercury.
Cholesterol levels. Adults should have their cholesterol measured at least once every five years. You may need more frequent testing if your numbers aren’t optimal or if you have other risk factors for heart disease. Some children may need their blood cholesterol tested if they have a strong family history of heart disease.

Bottom line, even if I disagree with some of what they are saying here…prevention pays. Heart disease is often avoidable. CrossFit, eat right (which is Paleo in my book), don’t smoke EVER and get checked out by your doc regularly. Stay healthy!

June 30, 2009 | Filed Under The Girls, W.O.D. | 62 Comments

06.29.09

METCON MONDAY

7 rounds for time of:
3 Handstand Push Ups
5 Power Cleans 185# / 130#
7 Pull Ups (Chest To Bar)

CONGRATULATION!!

To our new trainers Dan and Ryan and also to Lucinda (and Megan) who completed their CrossFit Level 1 Cert this weekend!

HAPPY BIRTHDAY TO YOU!

Happy birthday to YOU! Happy birthday dear WHITNEY! Happy birthday to YOU!

CFPT SOCIAL UPDATE!

Save the date! The CFPT Social will be Saturday, July 18th at approximately 7pm. We are figuring out the details and should be emailing something out tomorrow. Cost is going to be approximately $5 per person, and BYOB and food. We’ll be grilling on the rooftop at Casa de Trainer Ryan’s house!

FOURTH OF JULY WEEKEND!

Reminder that WE WILL BE CLOSED FRIDAY, SATURDAY AND SUNDAY. Eat, drink, be merry and patriotic and come back the following Monday ready for the beatdowns!

PARDON OUR DUST!

CFPT v3.0 is coming soon! The contractors are beginning work today!

EATING FOR COLOR

Are you converting to Paleo or already on the bandwagon and finding yourself wondering what to eat? Try eating for color! It’s very easy to get stuck in a “rut” and become a creature of habit when it comes to food. Do you find yourself eating all greens? While greens are much better than processed grains, make sure you are getting a bunch of colors in there to diversify your nutrient portfolio! By eating fruits and vegetables of a variety of different colors, one can get the best all-around health benefits. Each different color fruit and vegetables contains unique health components that are essential to our health.

Red Fruits + Veggies: Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases.

Beets, Blood oranges, Cherries, Cranberries, Guava, Papaya, Pink grapefruit, Pomegranates, Radicchio, Radishes, Raspberries, Red apples, Red bell peppers, Red chili peppers, Red grapes, Red onions, Red pears, Rhubarb, Strawberries, Tomatoes, Watermelon,

Orange and Yellow Fruits + Veggies: Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.

Apricots, Butternut squash, Cantaloupe, Carrots, Grapefruit, Lemon, Mangoes, Nectarines, Oranges, Papayas, Peaches, Persimmons, Pineapples, Pumpkin, Rutabagas, Sweet potatoes, Tangerines, Yellow apples, Yellow beets, Yellow figs, Yellow pears, Yellow peppers, Yellow summer squash, Yellow tomatoes, Yellow watermelon, Yellow winter squash

Green Fruits + Veggies: Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.

Artichokes, Arugula, Asparagus, Avocados, Broccoli, Broccoli rabe, Brussel sprouts, Celery, Chinese cabbage, Cucumbers, Endive, Green apples, Green cabbage, Green grapes, Green onion, Green pears, Green peppers (YUK), Honeydew, Kiwifruit, Leafy greens, Leeks, Lettuce, Limes, Okra, Spinach, Watercress, Zucchini

Blue and purple Fruits + Veggies: Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells

Black currants, Blackberries, Blueberries, Dried plums, Eggplant, Elderberries, Grapes, Plums, Pomegranates, Prunes, Purple Belgian endive, Purple asparagus, Purple cabbage, Purple carrots, Purple figs, Purple grapes, Purple peppers, Raisins

White Fruits + Veggies: Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.

Brown pears, Cauliflower, Dates, Garlic, Ginger, Jerusalem artickoke, Jicama, Kohlrabi, Mushrooms, Onions, Parsnips, Shallots, Turnips, White nectarines, White peaches

June 29, 2009 | Filed Under W.O.D. | 94 Comments

06.28.09

5 Rounds for Time of:

400M Run
30 Push Press 95# / 65#
30 Knees to Elbows

This workout will be scaled accordingly.

June 28, 2009 | Filed Under W.O.D. | Leave a Comment

06.27.09

5 ROUNDS OF:

15 Right Arm Kettlebell or Dumbell Power Snatch 55# / 35#
15 Left Arm Kettlebell or Dumbell Power Snatch 55# / 35#
15 GHD Back Extensions
15 Box Jumps 20″

WELCOME KENLEY!

We are excited to have you at CrossFit Peachtree!

NUTRITION AND FOUNDATIONS REMINDER

10am is the Nutrition Rant (and WOD)
11am is the Foundations Class covering Squats and Deads

June 27, 2009 | Filed Under W.O.D. | 1 Comment

06.26.09

NICOLE

AMRAP in 20 minutes of:
Run 400 meters
Max rep Pull-ups

FOR TIME

100 Pull Ups

WELCOME VAL!

We are super excited to have you at CrossFit Peachtree!

GREAT JOB!

Rafael! We look forward to seeing you back again very soon and getting you in the best shape of your life!

GOOD LUCK!

Dan, Ryan and Lucinda at your Level 1 Cert this weekend! You guys are going to do great! Have an awesome time!

HAPPY BIRTHDAY CARRIE

Happy birthday to you…happy birthday to you! Happy Birthday Carrie! Happy Birthday to you!

SATURDAY REMINDERS!

10am Nutrition Rant
11am Foundations Class

This foundations series will cover Squats, Front Squats, Deadlifts and Sumo Deadlift High-Pull. For those of you that are new or that want to work on form, this is a great class to attend.

HOW TO CHEAT

It’s been one of those weeks. And yesterday was one of those days in one of those weeks. I got up to get my 2pm snack…walked to the fridge to grab my fruit and deli meat…opened the door, then closed it right away. Yuk…it just wasn’t appealing to me right then. Walked over to the pantry to get my nuts or coconut flakes. Blech. I just couldn’t do it. Back and forth in between the fridge and the pantry a couple more times, trying to figure out something to eat. Screw it…

I grabbed the bag of chocolate covered espresso beans.

I NEVER do that. But it was a bad day and nothing was looking good and, I just felt like it.

I “cheated.” It has such a horrible connotation to it, doesn’t it? Like what I did was the worst thing in the world. GASP! I didn’t eat Paleo, I didn’t follow my regular diet! I hate the “cheat” word about as much as I do the “diet” word. Bottom line…we all cheat when it comes to our diets. You have to, it keeps you sane, keeps balance in your life. BUT, there is a right and a wrong way to cheat, at least in my book.

First of all, it should be an occasional thing. Not an every day occurrence. Secondly, it should be worth it. Don’t just eat something just to eat it and be bad. Make sure that it’s a cheat that you are worth risking the consequences of feeling like crap over. For me, I have a list of things that are worth it for me and those that I never cheat on. Thirdly, if you are in the above average body fat percentage for your age range, you have less flexibility with cheat meals than somebody who is closer to their target body fat percentage. You need to work on getting your body composition in check and your insulin levels stable and then you can have more freedom with “cheating.”

So, I really do have a mental list of things I will and won’t cheat on. Wine, Paleo-friendly margies are on the top of my “cheat list.” Followed by cheese and Greek yogurt with honey (I try to stay dairy free as much as possible). Occasionally, I give in to my pasta craving and even more rarely follow that up by an occasional nibble out of the bread basket at a restaurant if I know I’m already going down in flames that night. Even more rarely is dessert and typically that is some lovely goodness like tiramisu or ice cream or super dark REAL chocolate.

Now, there are things that I absolutely will not let pass my lips. Fast food of any kind, that includes IHOP or Waffle House. Once I heard that those places put pancake batter in their eggs, they crossed the line to the list of “restaurants” that I wouldn’t eat at. I won’t eat candy, there is just something nasty to me about stuff like gummy bears or things that are crazy colors that just aren’t found in nature. I don’t think candy bars are even remotely close to chocolate. Add on to this list any kind of overly processed food that has never seen the light of day and I pretty much won’t touch it…stuff like Cheetohs or Twinkies…even cockroaches won’t touch Twinkies…if they aren’t, neither am I.

Moral of the story…make your cheat worth it. Make it something that is so good to you that it’s worth feeling like crap the next day. Worth that cloudy headed feeling of the horrible insulin spike that you are going to feel, or that rock in your gut feel that happens after you eat grains. Make your cheats occasional. I never do a cheat DAY, it’s always only one meal or a portion of a meal (like wine with dinner). Everybody lets loose on the weekends, but that shouldn’t give you the feeling of going crazy, like the caged rabbit syndrome. Eat right during the day if you know you are going to go out at night. It’s all about balance…

June 26, 2009 | Filed Under The Girls, W.O.D. | 149 Comments

06.25.09

FOR TIME:

100 Pull Ups

Complete 100 Pull Ups for time using a kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.

AMRAP in 20 minutes of:

5 Thrusters 95# / 65#
7 Hang Power cleans 95# / 65#
10 Sumo Deadlift High-pull 95# / 65#

WELCOME BECKY!

We are super excited to have you as our newest member of CFPT!

GREAT JOB TO KENLEY!

We look forward to seeing you back again very soon!

ALMOST FAMOUS

I’m used to being the one behind the camera…check out my pic on the CrossFit Football mainpage. What you can’t see is that I am pulling about 8000# behind me as I’m “running”…give or take a few pounds .

NUTRITION + FOUNDATIONS THIS WEEKEND!

10am Nutrition Rant
11am NEW Foundations Series

This is not just for new CrossFitters. We are changing up our Foundations series, so this is open to those who want to work on form with Squats and Deadlifts. We will be using weight with this class.

LAST CALL…

For your vote for the date for the social. So far the 18th is in the lead with more votes that the 25th of July. Let us know!

It Isn’t About Today

Each year is going quicker than the last and, as I approach my mid-30’s (shut up all of you), I constantly am grateful that I have found CrossFit and Paleo. I feel and look better than I ever have. My state of mind is different than it was in my 20’s. A few years ago, I was working out for looks. As I entered my 30’s, things started to ache a bit more, I was staying sorer longer, I was cashing checks my body couldn’t cash. Not to mention that those last few pounds…they were more stubborn than ever! Until CrossFit and Paleo.

I read this Again Faster article yesterday and thought it said perfectly what I was feeling…Enjoy…

I was leaning against the windows of the Walgreens, waiting for the 66 bus to come and bring me to the gym. Evening rush hour was slowing everything down. A young guy was pacing the sidewalk nearby, asking every second or third person if they might donate money to save the children, or the whales, or the trees.

She was a quarter of the way across the street before I saw her. When she stepped off the curb, I’m sure she had the light. But now, as she pushed her walker, the light was changing and a stream of cars could do nothing but watch and wait. Part of me wanted to go over, pick up the old lady and carry her the rest of the way. Every step was progress, but barely.

I admired her persistence, sad that it took her five full minutes to cross the street. I thought it wasn’t as sad as if she couldn’t make it at all, and I thought about a conversation I’d had recently.

I was sitting beneath the judge’s tent at the Northeast Qualifiers, in a beach chair real low to the pavement. A hundred yards away, barbells and bumper plates crashed to the ground. I could hear the pull-up bars shake under the momentum of kips. Rafael lowered himself into the seat next to me.

As she pushed her walker, the light was changing and a stream of cars could do nothing but watch and wait.
I don’t remember how we got to talking about it, but eventually he mentioned his father. He said there was no way his father could get in and out of a chair like the ones we were in. He said, “I love my father, but I don’t want to end up like him.”

If he isn’t already, Rafael is close to turning forty, though you’d never guess it. He’s a fighter, a trainer, an athlete, and a constant stream of encouragement. You’re always just a little bit better when Raf is nearby, and as we sat there, the irony of what we were talking about didn’t escape me.

It was a weekend to celebrate athleticism, to marvel at the virility, viability and ferociousness of youth, and we were talking about what it was like to grow old. All around us wandered the chiseled bodies of young gods and goddesses, but Rafael and I were talking about nursing homes. We were talking about our fathers.

My father isn’t in bad shape. He’s in his fifties and stays active. My mother sees to it that he eats relatively well, and when he’s not battling some knee or shoulder problem, he gets to the gym a couple times a week. I’ve tried to introduce him to CrossFit, but he’s a man of routine. Twenty minutes on the stationary bike, some seated shoulder presses and leg extensions and he’s happy. Every now and again, he’ll call me and tell me he got on the Concept2 at the Y, just like I showed him.

So maybe I shouldn’t be worried, but I am. I’ve watched his mother start showing signs of Alzheimer’s. At dinner with her, I’ve watched him put on a smile as she tells us the same story she told us ten minutes prior, and I can’t help but wonder if that smile will be mine some day. I want him to stop eating pasta and bread, but I’m fighting against years of homemade Italian cooking and I don’t know how hard to push. I don’t know how to tell him it’s because I don’t want him to end up like her.

Rafael and I are sitting in beach chairs real low to the pavement and he says, “I love my father, but I don’t want to end up like him,” and I start to wonder if my old man could get in and out of the chair. I don’t know the answer.

It’s so easy to get lost in the vanity of now. In the mirror’s reflection. It’s so easy to focus on the Fran time and the max deadlift and the consecutive pull-ups. What’s harder to remember is that we aren’t doing this for today.

It’s nice to look good with your clothes off, but it’s nicer to know that for the rest of your life you’ll be able to take those clothes off without the assistance of a certified health care provider. That you’ll be able to get across the street without the assistance of a traffic cop.

While my father’s mother forgets, my mother’s parents are on their boat, floating down the Hudson River on a trip they’ve taken many times before. When summer comes, family barbeques are scheduled around their arrival. My grandfather is still one of the strongest people I’ve ever known, and my grandmother is still one the sharpest.

I can’t know all the reasons my grandparents have aged differently. There are too many variables. I can’t know if it was environment, their diet, lifestyle, or genetics, but I do know that blaming randomness is too easy. The choices we make in youth give color to the portrait of our future selves.

What we’re doing, it isn’t about today.

June 25, 2009 | Filed Under W.O.D. | 102 Comments

06.24.09

Our Warm-up is Your Workout

We will be going over dynamic stretching/warm-up moves. Think a warm up sounds easy? Then we challenge you to come in today!

CLASSES WILL BEGIN PROMPTLY ON THE HOUR AND HALF HOUR AND LAST FOR 30 MINUTES! If you arrive in between the classes, you will begin with the next class. THE LAST CLASS BEGINS PROMPTLY AT 6:30PM!!

ELITE CLASS

You too will be going through these warm up movements. Expect to be a little more challenged and to go for longer. There may also be some treats thrown into the mix.

GREAT JOB AND WELCOME!

To Lori! We are super excited to have you at CFPT!

OFFICIAL CROSSFIT FOOTBALL AFFILIATE!

Not only are we the first official CrossFit Football certified coaches around, but we are also the first CrossFit Football Affiliate in Georgia! Check it out! We are very excited about this program and very excited about all the new changes that it will bring. As you guys experienced yesterday, this is a whole new level of fitness and we’re looking forward to all of you being in the best shape of your lives !

CFPT V3.0

Coming soon there may be some loud noises coming from the suite next door! We are VERY excited to announced that CFPT v3.0 is coming within the month! In addition to the space being twice the size that it is now, we will have a huge pull up cage, more equipment rolling in (after we move in), more offerings, newbie programs, etc.

We need your help though! Help us fill that space! To be very frank, we are taking a huge step to take on this new space, but we are confident that we will get the members needed to afford this space. Remember, for each person you bring in that signs up on auto-debit, you get $25 off your next month’s membership dues! Friends don’t let friends get fat!

CFPT Social

We are trying to plan a social for one of the two following days, but need your feedback! Let us know what day works best for you by posting on the blog. Whatever date works best for the majority wins!

Either Saturday, July 18th or Saturday, July 25th.

This will be an evening social…start time to be around 7pm-ish.

BCAAs

Branched-chain amino acids (BCAAs) comprise the three essential amino acids l-leucine, l-isoleucine and l-valine. ‘Branched chain’ refers to their chemical structure, which sets them apart from other amino acids. BCAA’s make up 35-40% of the essential amino acids in body protein and 14% of the total amino acids in skeletal muscle. BCAAs are also essential amino acids. Meaning they cannot be made by the body. You must get them from complete protein foods. Remember…protein sources must have had a face and a soul…you may have wanted to have it as a pet at one point in time. Beans and rice…no face, no soul, no pet, no go as a quality protein source.

BCAAs act as nitrogen carriers which assist the muscles in synthesizing other amino acids needed for anabolic muscle action. HUH? Basically, BCAA’s combine simpler amino acids to form a complex whole muscle tissue. BCAA’s stimulate production of insulin, the main function of which is to allow circulating blood sugar to be taken up by the muscle cells and used as a source of energy. This insulin production promotes amino acid uptake by the muscle.

Generally, after a session of intense training (aka: CrossFit) the body is in a catabolic (the breaking down of muscle tissue) state, with a protein synthesis deficit. This is because post exercise the MAPK signaling pathway (the body’s own way to signal muscle growth) is activated. While this is a pathway that will increase protein synthesis, it is not as effective as when combined with the BCAA signaling cascade.

These two pathways act independent of each other. Because of this, when adequate amounts of BCAAs are ingested post workout (think post-WOD drink) the body is placed in a greater state of hypertrophy with a positive amount of protein synthesis. This is extremely important for athletes because it will decrease recovery time as it increases the rate at which lean body mass is gained.

Translation: your are depleted post workout and need to get some high quality protein sources to decrease recovery time and increase lean muscle mass. You know how I keep harping on getting a post WOD meal in 15-30 minutes (up to 60 minutes) post workout? This is one reason why.

So, what is the best source of BCAAs? BCAAs are found in protein-rich foods. The higher the quality of the protein source, the higher amount of BCAAs. Out of all the protein sources whey protein has the best BCAA content.

June 24, 2009 | Filed Under W.O.D. | 134 Comments