07.31.09

NICOLE

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

Post WOD Refuel Male:
above 12% – 30g prot/20g carb
8-12% – 30g prot/40g carb
below 8% – 30g prot/60g carb

Post WOD Refuel Female:
above 16% – 20 g prot/15 g carb
12-14% – 20 g prot/30 g carb
below 12% – 20 g prot/45 g carb

Eat a balanced meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

WELCOME KRISTY

We are super excited to have you at CrossFit Peachtree!

GREAT JOB TO…

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

GOOD LUCK

To all of you representin’ CFPT at the GA Challenge this Saturday! We know you are going to kill it!

CONGRATULATIONS ADRIAN!

On getting your first and second muscle up…without ever having practiced one before! Awesome job!

FIGHT GONE BAD IV

The CrossFit Fight Gone Bad event on Saturday, September 26.

Prostate cancer is the most common non-skin cancer in America, affecting one in six men. Men are 35% more likely to be diagnosed with prostate cancer than women are to be diagnosed with breast cancer.

Athletes for a Cure, a program of the Prostate Cancer Foundation, is a fundraising and awareness program to assist individual athletes in their quest to raise money for better treatments and a cure for prostate cancer. The Prostate Cancer Foundation is the world’s largest philanthropic source of support for prostate cancer research with a simple, yet urgent goal: to find better treatments and a cure for recurrent prostate cancer.

The mission of the Wounded Warrior Project is to honor and empower wounded warriors.

We are dedicated to this race and hope that you will support CFPT in reaching our fundraising and participant registration goal.

SIGN UP TODAY

July 31, 2009 | Filed Under The Girls, W.O.D. | 243 Comments

07.30.09

AMRAP IN 15 MINUTES OF:

3 Power Cleans (Hang Cleans if you are new)
5 C2B Pull Ups
7 Push Ups
9 Burpees

POST WOD REFUEL

Post WOD Refuel Boys by body fat percentage:
above 12% – 40g prot/10g carb
8-12% – 40g prot/20g carb
below 8% – 40g prot/30g carb

Post WOD Refuel Girls by body fat percentage:

above 16% – 30 g prot/10 g carb
12-14% – 30 g prot/20 g carb
below 12% – 30 g prot/30 g carb

Eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

GREAT JOB…

Scott and Spencer…visiting CrossFitters from Athens! It was great to meet you…come back any time !

GEORGIA FITNESS CHALLENGE

Please let us know if any of you are interested in competing or attending!

Can you thrust 55-85lbs over your head, flip tractor tires, AND jump 24? all after rowing a boat? You’ll have 15 minutes to prove it. Compete against P90-Xers, personal trainers, MMA athletes, and hardcore CrossFitters – the best and most well-rounded athletes in the state – to see how you compare. This challenge will include a short, intense workout testing your overall fitness level regardless of height, weight or age.

Pre-Registration $20 Register online by 07.30.09
At Door Registration (cash only) $30

Three Competition Sessions

* Morning Session 9am – 11am
* Noon Session 11am – 1pm
* Afternoon Session 1pm – 3pm

SIGN UP TODAY!

If you don’t want to compete, but want to volunteer, sign up here!

FIGHT GONE BAD IV

The CrossFit Fight Gone Bad event on Saturday, September 26.

The mission of the Wounded Warrior Project is to honor and empower wounded warriors.

We are dedicated to this race and hope that you will support CFPT in reaching our fundraising and participant registration goal.

SIGN UP TODAY

PUT YOUR MONEY WHERE YOUR MOUTH IS

SIX MORE DAYS TO GO!!! Amazing how quickly the time has flown, isn’t it? I can’t wait to see everybody’s results. As exciting as it is to see the visible results, I hope you guys are also noticing something else lately too. Have you noticed the whiteboard? Have you noticed the energy in the gym? Have you noticed so many people hitting PR after PR? Coincidence? I don’t think so…

CrossFit and Paleo together will, hands down, get you in the best shape of your life. You’ll be able to get that pull up, get more pull ups, get your muscle up, throw more weight around. You look better, you feel better and, you are performing better. It’s a great feeling, isn’t it? You should be quite proud of yourselves, I know we are proud of all of you. We are like proud parents with 100-ish kids, beaming with pride as we look at the boards and see the times go down and the loads go up, as people work to perfect their form and push themselves to a whole new level. It’s exciting and it’s inspiring.

I also hope that you are now seeing that this isn’t just a competition. This is about changing your life and your way of thinking. It’s not just a contest to win money…it was an opportunity to prove to you that this stuff really does work. The hard work pays off…not only in cash money, but with your health, fitness and gettin’ that beach body ! I hope this has been an opportunity to give you guys back control over your lives and take control over your food. This isn’t a Paleo or CrossFit challenge, this is now your way of life. Embrace it, be proud of it, share it to those who are willing to learn and who want to make the change.

For those of you that are new or that want to give it a go again…never fear, there is another competition in the works and coming up soon after this one ends. Bali is coming next week and I HIGHLY encourage all of you to sign up…get a baseline, see where your progress has taken you. In addition to how you look and feel, getting the numbers back on paper really legitimizes your efforts.

I’m sure there are a few of you out there who aren’t happy with your results…and I feel for ya, I really do, I’ve been there. But I also know that this should serve as a wake up call. You need to take control over your life, what you are doing and make the changes to meet your goals. You have the tools, use them, there aren’t any more excuses, there aren’t any reasons why you should be miserable in your bodies anymore. It takes hard work and it is an adjustment…but look around, look at the other people who have done it…isn’t it worth it? Aren’t YOU worth it? We think you are…

July 30, 2009 | Filed Under W.O.D. | 76 Comments

07.29.09

BACK SQUATS

For Load:
5 x 5 x 5 x 5 x 5

Minimal rest between sets! Try to focus on controlling your squat down and exploding up.

The last round of squats will begin promptly at 6:30!

ELITE WOD

Back squats 5 x 5 x 5

Followed by:
9, 6, 3
Deadlifts 315# / 220#
Resistance sprint
Burpees for height: Boys 8-9′ target; Girls 6-7′ target

This WOD has consequences!!! For each burpee jump target that you miss, you will do an additional resistance sprint = 1 gym length.

What does it take to come to the Elite Class?
If you have a basic foundation of our crossfit movements (Deadlift, squat, press), solid fitness level, and desire to be pushed a bit harder then this class is for you! Anyone considering competition should start to attend this class also. Please see Ray if you have any questions about if this class is right for you.

POST WOD REFUEL FOR BOTH CLASSES

Post WOD Refuel Boys by body fat percentage:
above 12% – 40g prot/10g carb
8-12% – 40g prot/20g carb
below 8% – 40g prot/30g carb

Post WOD Refuel Girls by body fat percentage:

above 16% – 30 g prot/10 g carb
12-14% – 30 g prot/20 g carb
below 12% – 30 g prot/30 g carb

Eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

GEORGIA FITNESS CHALLENGE

Please let us know if any of you are interested in competing or attending!

Pre-Registration $20 Register online by 07.30.09
At Door Registration (cash only) $30

Three Competition Sessions

* Morning Session 9am – 11am
* Noon Session 11am – 1pm
* Afternoon Session 1pm – 3pm

SIGN UP TODAY!

If you don’t want to compete, but want to volunteer, sign up here!

FIGHT GONE BAD IV

The CrossFit Fight Gone Bad event on Saturday, September 26.

The mission of the Wounded Warrior Project is to honor and empower wounded warriors.

We are dedicated to this race and hope that you will support CFPT in reaching our fundraising and participant registration goal.

SIGN UP TODAY

OLYMPIC LIFTING CLASS!

Saturday 08.08.09 – open to all levels, we will be working on the Snatch. Please sign up at the gym.

FOODS TO REMOVE FROM YOUR KITCHEN

With all this talk of Paleo…I thought I’d give you a list of foods that you should get rid of that are probably in your kitchen. Feel bad about throwing things away? Donate them to your local homeless shelter!

White and brown rice
Pasta…yes, even whole-grain
Breakfast cereals and cereal-based nutrition bars
Granola and granola bars
Instant mashed potato
High carbohydrate condiments and salad dressings: make your own salad dressings!
Polenta, couscous, bulgur wheat, and other grains
Bread (including whole wheat and whole grain), breadsticks, croutons, and tortillas (if you must do tortillas, buy gluten free corn tortillas)
Bagels, donuts, croissants
Ice cream, sorbet, tofu ice cream, and popsicles
Potato chips, corn chips, popcorn, pretzels and crackers
Cake, coffee cake, cookies, cupcakes, and other sweets
Candy, candy bars, sugary mints
White and whole wheat flour
Cornstarch
Sugar and artificial sweeteners : Use honey or agave nectar.
Juice (including orange juice and apple juice)
Sugary sodas: all sodas, yes even diet!
Sweetened yogurt: aka: “American” yogurt. Dannon or Yoplait brands are NOT yogurt. If you want to have some yogurt now and then go for the Greek stuff.

July 29, 2009 | Filed Under W.O.D. | 142 Comments

07.28.09

AMRAP in 15 minutes:

3 Power Snatches 135# / 95#
6 Box Jumps 24″
9 Burpees

Post WOD Refuel Boys by body fat percentage:
above 12% – 40g prot/10g carb
8-12% – 40g prot/20g carb
below 8% – 40g prot/30g carb

Post WOD Refuel Girls by body fat percentage:
above 16% – 30 g prot/10 g carb
12-14% – 30 g prot/20 g carb
below 12% – 30 g prot/30 g carb

Eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

HAPPY BIRTHDAY BRANDI AND PAT!

Happy birthday to you…happy birthday to YOU. Happy birthday dear BRANDI AND PAT!!! Happy birthday to YOU!

GREAT JOB TO

Russell and visiting CrossFitter, Pat! We hope to see you back again very soon!

FAT TANK EXTRA DAY!

Due to the high demand, Bali is now coming on Thursday, August 6th from 5-8pm. There will be an additional sign up sheet at the gym! Don’t forget, cash is due when you sign up!

GEORGIA FITNESS CHALLENGE

Please let us know if any of you are interested in competing or attending!

Pre-Registration $20 Register online by 07.30.09
At Door Registration (cash only) $30

Three Competition Sessions

* Morning Session 9am – 11am
* Noon Session 11am – 1pm
* Afternoon Session 1pm – 3pm

SIGN UP TODAY!

FIGHT GONE BAD IV

The CrossFit Fight Gone Bad event on Saturday, September 26.

The mission of the Wounded Warrior Project is to honor and empower wounded warriors.

We are dedicated to this race and hope that you will support CFPT in reaching our fundraising and participant registration goal.

SIGN UP TODAY

July 28, 2009 | Filed Under W.O.D. | 88 Comments

07.27.09

CINDY

AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

MARY

AMRAP in 20 minutes of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

If you are going for the leader board, please let a trainer know. From here on out, if you want to try to get up on the leader board, we are going to require trainer verification. They will be counting your reps and keeping track of rounds for you and judging your form to ensure that you are getting full ROM. If you do not have trainer verification, you will not make the leader board.

Post WOD Fuel male (by body fat percentage):
above 12% – 30g prot/10g carb
8-12% – 30g prot/20g carb
below 8% – 30g prot/30g carb

Post WOD Fuel female (by body fat percentage):
above 16% – 20 g prot/10 g carb
12-14% – 20 g prot/15 g carb
below 12% – 20 g prot/20 g carb

Eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

GEORGIA FITNESS CHALLENGE

Please let us know if any of you are interested in competing or attending!

Pre-Registration $20 Register online by 07.30.09
At Door Registration (cash only) $30

Three Competition Sessions

* Morning Session 9am – 11am
* Noon Session 11am – 1pm

* Afternoon Session 1pm – 3pmcontent_id=17037

SIGN UP TODAY!

FIGHT GONE BAD IV

The CrossFit Fight Gone Bad event on Saturday, September 26.

The mission of the Wounded Warrior Project is to honor and empower wounded warriors.

We are dedicated to this race and hope that you will support CFPT in reaching our fundraising and participant registration goal.

SIGN UP TODAY

PUT YOUR MONEY WHERE YOUR MOUTH IS COUNTDOWN

The contest is almost over…months of hard training and eating Paleo…who will win!? Only NINE days remain! How have you been doing? Are you seeing the progress you had hoped for? If not, why? Are you hitting the WODs as hard as you can? Are you eating Paleo and keeping cheats to a minimum?

And just because this contest is over doesn’t mean you should stop hitting it hard….this is just the beginning for you! Not to mention, we might have another contest up our sleeves coming up soon after PYMWYMI ends !

THE SKINNY ON SATURATED FATS

Mark’s Daily Apple did a very complete write up on saturated fats…check out the article in its entirety here…

It’s probably the one thing that prevents people from fully buying into the Primal Blueprint. Almost anyone can agree with the basic tenets – eating more vegetables, choosing only clean, organic meats, and getting plenty of sleep and exercise is fairly acceptable to the mainstream notion of good nutrition. The concept of Grok and a lifestyle based on evolutionary biology can be a harder sell, but anyone who’s familiar with (and accepts) the basics of human evolution tends to agree (whether they follow through and adopt the lifestyle is another question), at least intellectually. But saturated fat? People have this weird conditioned response to the very phrase.

“But what about all that saturated fat? Aren’t you worried about clogging up your arteries?”

In fact, “saturated fat” isn’t just that; it’s often “artery-clogging saturated fat.” Hell, a Google search for that exact phrase in quotations produces 4,490 entries (soon to be 4,491, I suppose). Most doctors toe the company line and roundly condemn it, while the media generally follows suit. The public, unsurprisingly, laps it up from birth. The result is a deeply ingrained systemic assumption that saturated fat is evil, bad, dangerous, and sinful, a preconceived notion that precludes any meaningful dialogue from taking place. Everyone “knows” that saturated fat clogs your arteries – that’s treated as a given – and attempting to even question that assumption gets you lumped in the crazy category. After all, if you start from such a “fundamentally incorrect position,” how can the rest of your argument be trusted? Thus, talk of the superior cardiovascular health of the Tokelau (with their 50% dietary saturated fat intake) or the Masai (with their diet of meat, blood, and milk) or the Inuit (with their ancestral diet of high-blubber animals) is all disregarded or ignored. If they even deign to listen to the facts, they’ll acknowledge the existence of healthy populations eating tons of saturated fat while muttering something about “genetic adaptation” or “statistical outliers.” It’s all hogwash, and it’s infuriating, especially when there’s so much literature refuting the saturated fat hypothesis. If you’re interested in more information on these three oft-cited high-saturated fat groups, check out Stephan’s entries on the Tokelau, the Masai, and the Inuit.

It all started, of course, with the infamous Ancel Keys and his Seven Countries Study, which tracked the fat consumption and heart disease levels of various nations. It was named for the seven countries that saw an increase in heart disease cases correspond with increased fat consumption, but it should have been named the Twenty Two Countries Study for all the data he omitted. Data, I should mention, that demolished his hypothesis of fat intake causing heart disease. The original paper noting Keys’ omissions was largely ignored and is tough to track down, but Peter over at Hyperlipid had access to it and shows the original graph with all the nation data included (with the Masai, Inuit, and Tokelau thrown in for fun represented by the red dots). Read more…

July 27, 2009 | Filed Under W.O.D. | 82 Comments

07.26.09

SUNDAY CHIPPER

For time:
100-foot walking lunge
25 Burpees
25 Wall Ball Shots 20# / 14#
25 Box Jumps 24″ box
25 Squats
25 Pull Ups
50 Sit ups

July 26, 2009 | Filed Under W.O.D. | 1 Comment

07.25.09

DEATH BY TABATA

Tabata Deadlift and Burpee

Mens Deadlift weight 275#
Girls Deadlift weight 185#

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

BE SMART AND SCALE APPROPRIATELY!!

AMRAP in 20 minutes of:

10 Wallball shots 20# / 14#
10 GHD Sit-ups
10 Back extensions

**This WOD will be on a first come first serve basis for the GHD machines. Only CrossFitters that are experienced with GHD sit-ups will be allowed to complete this WOD.