06.23.09

Kalsu

One the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute. The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

This WOD will be scaled accordingly by weight and time domain!!

WELCOME TO BOBBY + CAROLINE!

We are super excited to have you at CFPT!

GREAT JOB TO BECKY!

We are looking forward to seeing you back again very soon!

POST WOD MEAL IDEAS

Eating 15-45 minutes post workout is key for recovery benefits. We want to refuel our body after depleting necessary stores during those tough WODs. Best of all, post WOD recovery eating is a great time to get those higher glycemic carbs in! Don’t forget…get about 50% of your daily carbs and 1-2 blocks of protein in this post WOD meal…and NO fat during that time (after the 45 minutes you are good to eat a regular balanced meal).

Here are some great natural choices:

Natural, unsweetened applesauce with plain protein powder and a sprinkle of salt
Baked yam with hard-boiled egg whites
Bananas with protein of your choice.
Pineapple. Pineapple (and papaya and mango) contain bromelain, an enzyme that aids in digestion and helps to settle the stomach. That’s quite handy for those hard sessions when you’ve pushed your limits, and ended up feeling a touch of nausea!
Dried fruit – the best time to eat this higher-in-sugar snack is right after a session when your muscles are screaming for carbohydrate to repair and refuel for your next session.

Ray and I also use Recoverite by Hammer Nutrition for a post WOD recovery drink. You need to get a little bit more protein in if you use this, but it’s an easy way to get the carbs in after working out.

MINDLESS HABITS

Day #1: we leave the Football cert, showered and were ready to get out and get some FOOD. Some of the participants from our cert and the trainers were meeting up at a local bar for some drinks, so we decided to head up there early to chill out.

We arrive at this place and wade through the sea of cigarette smoke to a seat that looks like it might have a clearing of fresh air. As we sat there, we watched nearly everybody in the bar light cigarette after cigarette, mindlessly puffing away.

Our waitress, who was pregnant, by the way, and breathing in the second hand smoke, arrived with the menus. Now, I didn’t expect much out of a bar menu, but this thing was filled with nothing but crap. Wings, nachos, dips, greasy burgers and fries, fried chicken…you name it. We sat around a little longer and watching those same people who were STILL mindless lighting and puffing away, order this “food.” It amazed me.

First of all, after spending a day getting my butt handed to me, being around healthy, active people to this…people who probably don’t even realize just how sick they are. And that they are sick because they are putting that crap into their bodies and puffing away on cancer sticks. It was gross…and sad really.

So, what’s my point? Don’t be those people…be aware of what you are putting into your body. Read labels, if you even eat food that has a label attached to it. Better yet, don’t eat the food that has labels. Educate yourself a little bit on food and nutrition…the time investment that it takes to learn about food is an investment in yourself! If you want to lose weight, don’t just say you want to do it, DO something about it. It’s why we are doing this Put Your Money Where Your Mouth is Competition. The camera doesn’t lie, visual results don’t lie. If you are eating right (Paleo) and working out (CrossFit), you will see results…fast. It’s not hard! Eat meats and veggies, nuts and seeds, some fruit, little starch and no sugar. Simple.

June 23, 2009 | Filed Under W.O.D. | 126 Comments

06.22.09

Three rounds for time:

Run 400 meters
21 Kettlebell Swings 55# / 35#
12 Handstand push-ups

Ladies, if 35# is easy…go heavier!

SCHEDULE CHANGE REMINDER!

Just a reminder that we no longer have Monday at 7am or 10am. Tuesday through Thursday, there is a 6:00am and 6:30am (no 10ams) and Friday there is a 10am.

PUT YOUR MONEY WHERE YOUR MOUTH IS

The contest is well under way…please pay up if you haven’t already! (ahem, Joey…)

SATURDAY FOUNDATIONS + NUTRITION CLASSES

This Saturday, don’t forget, are the Foundations and Nutrition classes. For those of you that are new to CrossFit, these classes are absolutely invaluable to attend. For those of you that have attended before or even have been around CrossFit for a while, we highly encourage you to attend. We are changing up the way we are doing things a bit and information will be presented in a slightly different manner.

HAPPY BIRTHDAY TO LUCIANA!

HAPPY BIRTHDAY TO YOU!
HAPPY BIRTHDAY TO YOU!
HAPPY BIRTHDAY LUCIANA!
HAPPY BIRTHDAY TO YOU

WE’RE CF FOOTBALL CERTIFIED!

Walking up the steps of the TTU stadium, I felt like the new kid walking up to class for the first time. I was nervous, really nervous…and had no idea what to expect. And, I guess I expected the worst. Luckily, I got the absolute best.

Our weekend was jam packed with beatdowns, don’t get me wrong. We spent about 30 minutes doing introductions and expectations Friday morning and then hit the field and proceeded to spend the next four hours, “warming up,” sprinting, doing more “warm ups” and then a WOD. You know, one of those that didn’t seem TOO bad and ended up sucking…bad. Add in the 98 degree heat and lack of food, it sucked really bad.

All that being said, I cannot say enough about this cert. I’ve been to quite a few now and this, by far, has been the best. The information presented to us was priceless. The kind of information strength and conditioning coaches and speed and agility coaches keep locked up and don’t share EVER. We were lucky enough to have trained and are now certified by the best of the best, Raphael Ruiz, the speed and agility coach for NFL players such as Dion Sanders as well as John Welbourn before his injury. Max Mormont, a nationally ranked Oly lifter and incredible CrossFit coach. And, of course, it goes without saying, John Welbourn, professional football player for the Kansas City Chiefs, Philadelphia Eagles and New England Patriots.

This cert, of course, was geared to the Football athlete, but the best part of all of this is that it is applicable to EVERYBODY. We worked, speed, agility, strength, lateral movement and metcon. We were shown the programming, how and why it works, how to apply it within our own gym and of course more nutrition. We are truly excited and honored to have been a part of this first public certification course. I truly believe this is the new “wave” of fitness and the direction that we definitely want to go. We are in the process of working on our affiliation with CrossFit Football and hope to be affiliated by the end of the week.

Over the course of this week, we are going to implement more and more what we have learned and trained to change things like the warm ups, the workouts and showing you more and more stretches for post workouts. What we were a part of this weekend was a whole new level of fitness and intensity that we are excited to bring back into our coaching of you guys !

June 22, 2009 | Filed Under W.O.D. | 47 Comments

06.21.09

As many rounds as possible in 12 minutes of:

5 Pull Ups
10 Push Ups
15 Box Jumps 20″ box

June 21, 2009 | Filed Under W.O.D. | 2 Comments

06.20.09

CrossFit Gym Atlanta

Fran

For time:

21-15-9
Thruster 95# / 65#
Pull Ups

CONGRATULATIONS SARAH!

Wishing you a fantastic day, much happiness and have an awesome honeymoon!

BEGINNER WORKOUT

Just a reminder the beginner workout is at 11am today. You will also be doing Fran and learning Thrusters today

June 20, 2009 | Filed Under The Girls | 1 Comment

06.19.09

5 Rounds for Time of:

10 Burpees
20 Wall Ball Shots 20# / 14#
30 Box Jumps 24″

This workout will be scaled accordingly

THERE IS NO 10AM CLASS TODAY

Happy Beer Friday! Evening classes are as regularly scheduled.

June 19, 2009 | Filed Under W.O.D. | 79 Comments

06.18.09

HERD OF LIZ’S GOATS

For time:
50 Wall-ball shots 20# / 14#
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

* Be sure that you are going below parallel on the bottom portion of the wall ball shot and hitting the 10′ target each time. If you don’t go below parallel or reach the target, don’t count the rep!

WELCOME ERIC!

We are super excited to have you at CFPT!

GREAT JOB TO…

Lesley, Kelly, and Ashley! We hope to see you back again very soon!

SCHEDULE CHANGE REMINDER!!

A reminder that we are closed for the 10am class tomorrow the 19th while we are at the Football Cert. Liz, Dan and Ryan are going to be running the show while we are gone, so be nice to them .

Also…EFFECTIVE MONDAY, JUNE 22ND…there has been a schedule change! No more 7am class or 10am class on Monday/Wednesday. We have added 6am and 6:30am classes on Wednesday. Check out the new schedule online…

PUT YOUR MONEY WHERE YOUR MOUTH IS CONTEST UPDATE!

We have a LOT of people participating and are very excited to see the changes that you guys are going to make. If you have not paid, please do so ASAP! This is only fair to those who already have paid up.

RANGE OF MOTION

Yesterday the topic was competition and how it is what drives Crossfit. Competition is what drives up the intensity. We aren’t talking about intensity as in the funny faces you make, how loud you scream, how much you sweat, or whether or not you meet pukie at the end or during your workout. We are talking about your power output. The amount of work you are capable of doing in the shortest time as possible.

A huge part of achieving maximum work (Force x Distance) is to move in the full range of motion (ROM) of the movement. We accept some flaws in your movements when you are “going for it.” The occasional chin not getting over the bar during a pull-up…. The bar not totally overhead on a press movement….The hip not below parallel on any squat movement…..Or the how about the push-up not chest to deck or with the arms not fully locked out. That shit drives me crazy when I see it! A few missed reps is gonna happen even to the most elite of Crossfitters, but a constant lack of range of motion is unacceptable. Also, sometimes the ROM in any given movement might be tinkered with for scaling purposes.

If you are throwing full ROM out the door right at the beginning of your workout so that you can get a better score, you are cheating yourself. This is even worse if you are posting a time on the board and ten times worst if you are bragging about your time. In those cases it is worse because you are cheating those who look at your score. I haven’t seen this happen too often at our gym, but it does happen. You can look at some of the athlete profiles that were posted on the Crossfit Games site as an example. The scores some people claimed for benchmark workouts were insane. I looked at some of the profiles and just figured, “This guy/gal has to be the next Crossfit Games Champion!” Some of those athletes didn’t even come close to placing at their own regional qualifiers. Now this may have happened for a number of reasons, but someone holding you accountable to full ROM can really change your end result.

So how do you focus more on your ROM during a workout? You may not even realize that you are missing full ROM. Your trainers are always barking at you guys and gals when you are missing your reps. The problem there is that you have your workout ears on. You are hearing us, but you aren’t hearing us. It’s hard to process what someone is saying to you when you are in the round of 15 of Fran and you just want to curl up in the fetal position and die. Want an eye opener? Ask someone to judge your reps during a workout. You have your judge count for you. Your judge will not count any weak ass reps! The judge will tell you when you are done with the required amount of reps.

There is a formula for a good strength and conditioning program. Technique first, then consistency, and then ratchet up the intensity. I challenge all of you at CFPT to turn down the intensity just a tiny bit and concentrate a bit more on full range of motion. The payoff in the long run will be huge.

article borrowed from CrossFit One World

June 18, 2009 | Filed Under W.O.D. | 106 Comments

06.17.09

AMRAP in 20 minutes of:

400M Run
Max Reps Pull Ups
400M Run
Max Reps Push Ups

PLEASE NOTE: The last regular WOD will begin at 6:30pm SHARP.

ELITE WOD

For time:
For Men, they must lift a barbell Ground to Overhead, in any way they wish, for 7000lbs. The athletes are able to choose which weight they would like. Their options:
155 x 46 reps
135 x 52 reps
95 x 74 reps
75 x 94 reps

For Women, they must lift a barbell Ground to Overhead, in any way they wish, 5000lbs. For the women, their choices break down to the following:
100 x 50 reps
85 x 59 reps
65 x 77 reps
55 x 91 reps

FRIDAY REMINDER

The 10am class is cancelled this Friday.

MISS MANNERS

Article taken, in part, from CrossFit West Santa Cruz…edited to customize for CFPT

CrossFit boxes as a rule are not that big on formality. Shirts? On or off, go for it. Cussing? My delicate sensibilities can handle it. Grunts, groans, screaming? Hey, whatever gets you through the WOD. Blood, sweat, tears? As long as it’s not the 70s band, yeah, no worries. Short shorts, long shorts? Whatever floats your boat, man (no thongs, sorry). Chalk? My life is covered in it…but PLEASE keep it in the chalk bucket! Make fun of Joey? Knock yerself out (sorry Joey). Not formal tends to be an understatement at CFPT.

However, ahem, there are a few points of etiquette that should be covered. Good sportsmanship, support, and respect. That’s it. That is what we demand at CFPT. Well, that and blood, sweat, and tears…but you can keep your firstborn, we don’t want kids. Seriously folks, all three points go hand in hand and are pretty much a no brainer.

Maintain good sportsmanship at all times. Don’t whine about the WOD being hard. I know it’s hard, I programmed it and more than likely, I’ve done it myself. Everyone else knows it’s hard, they are doing it. Do not get overly upset if you don’t make a lift. Do not angrily slam the bar to the ground, kick or hit it or any other equipment. Do not pout or sulk or walk around cursing…well, okay, you can walk around cursing, we highly encourage that behavior. There are legions of people out there that would practically kill for the ability to attempt the lift that you are crying about. Don’t argue with a coach over form or ROM. Just do the rep again and shut up. First off, the coach is right; secondly, it’s only going to make you stronger; and besides, it’s only a workout anyway. And never ever bitch about the record board. That is about as crass as it gets. Well, unless you know for a fact that somebody isn’t counting correctly…but clock whoring is a whole other post. Miscount during a WOD? Then do another rep, simple. Skip 5, 6 or 7 just to get a better time on the board? Weak.

Respect. A CrossFit box is a temple. It is a place where lives are literally changed. Treat it as such. No, you don’t have to whisper or light a candle or get down on your knees (you’ll be flat on your back soon, though). But, have some respect. Clean up after yourself and don’t leave your stuff lying around. Erase your scribbles off the whiteboards. Clean your blood off the bar and your sweat off the floor. You know, respect.

Support. Hey, listen up, just because it’s last doesn’t mean it’s least. You don’t have rivals here, you have teammates. You don’t have competitors, you have people who push you to do more, go faster, be better. Support them. Don’t just talk about yourself and your numbers, ask them how they are, what big lifts they have done recently, how is their training going. If you are done with your workout, run with someone on their last leg, gather around and cheer them on their last rep. Slap hands and pat shoulders, telling people what a great job they did, and mean it. If you see someone new, be friendly, introduce yourself, don’t be a hifalutin rock star. I remember when everyone at CFPT started and no one was hot shit in the beginning. Try to remember how you felt at your first class. Absolutely be stoked about your progress and scores, but be stoked about everyone else’s too. If you are just hanging out, help out, never be too cool for school. Support. We are a community, folks, a pretty great one. And that is thanks to all of you.

June 17, 2009 | Filed Under W.O.D. | 117 Comments

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