07.24.09

HAPPY BEER FRIDAY!

PAPER ROUTE

With a continuously running clock, perform the following exercises. This is a workout with consequences. You MUST complete the number of reps in the alloted time or there will be penalties. If there are large groups of people, each person will have a counter with them.

A. Perform 22 burpees in 60 seconds (all males jump to a 9ft marker, all females jump to a 7ft marker)
if you complete this you have 3 minutes rest before B; if you do not complete this you have 1 min rest before B

B. Perform 40 box jumps in 60 sec (all males jump to 20″, all females jump to 14″)
if you complete this you have 3 minutes rest before C; if you do not complete this you have 1 min of rest before C

C. perform 45 air squats in 60 sec
if you complete this you have 3 minutes rest before D; if you do not complete this you have 1 min of rest before D

D. Perform 30 pull ups in 60 sec
if you complete this you have 3 minutes rest before E; if you do not complete this you have 1 minute of rest before E

E. Perform an average of 14 sit ups anchored on a tabata protocol for 8 sets. Tabata protocol is 20 seconds of work with 10 seconds of rest.
if you complete this you have 3 minutes rest before F; if you do not complete this you have 1 minute of rest before F

F. Perform 50 hanging knees to elbows in 3 minutes

If you can complete this you have passed, congrats; if you cannot, you have to perform 22 more burpees as fast as you can to complete the WOD.

LYNNE

Five rounds for max reps of:
Body weight bench press
Pull-ups

WELCOME SALMAN!

We are super excited to have you at CFPT!

THE CONVERTED

by Jaala Thibault, CrossFit Ventura

One can’t help but be inspired when surrounded by hard-working, positive people.
Since becoming a member of the CrossFit Ventura community, and by default a member of the global Crossfit community, I have affirmed this assertion.

But at first glance, I was a bit skeptical of the cultish-like feel that Crossfit gave off. I thought Crossfit may be something like a pyramid marketing scheme. I feared that I may be entering the Landmark Forum of fitness. I asked myself, “Could I really become a Crossfitter?”

My skepticism grew as every person I asked about Crossfit said the same thing, “It has changed my life, I am stronger than I have ever been, I eat in the Zone, and feel great.” They had their own language and threw around terms like “clean and jerk,” “snatch,” and “WOD.” Talking about “doing Josh” and “conquering Fran,” or getting their asses whipped by the “filthy” were typical topics. Just like when Happy Gilmore was learning to putt, they joked that Crossfit was “all in the hips.” I clutched my purse and hoped the sexual innuendos might stop.

I wondered to myself, “Does anyone dislike Crossfit out there?”
I found that the answer to this query was a resounding “YES.”
But I was immediately reminded by a Crossfit lover that “…Crossfit isn’t for everyone.”
He said that “… some people just don’t like to work so hard they may puke; they don’t like to feel they have accomplished something great everyday; they don’t like to have a close community always supporting them…” I laughed and nodded at his sarcasm, but on the inside I was afraid that I would never be a Crossfitter.

Soon enough though, I fell down the rabbit hole; I realized that Crossfit was for me.
Being a somewhat retired competitive athlete, the excitement of being on a team was missing from my life. Having athletic goals was not a priority for me any longer. Crossfit brought that back to me. It brought friends who were goal-oriented, hard working, driven, concerned about their health, and supportive of each other to the forefront of my consciousness.

Now, I feel born-again, but in the church of sport.

After returning from a gig as a spectator at the Crossfit Games, this week I find myself among the converted. I caught myself making “snatch,” “box,” and “clean and jerk” jokes. I laughed at the rather vulgar shirt slogans (censored). I hugged my sinewy, healthy friends and vowed to place in the Southern California Qualifiers or to be on the Affiliate Cup Team next year. I told myself I would do a muscle-up by the end of this year. I wrote in my journal that I would be a badass when I could do ALL benchmark workouts as “Rx’d” (prescribed).

Then, before I went to bed last night I laughed and realized that it’s too late to turn back now. Without even realizing it…I have become a Crossfitter.

July 24, 2009 | Filed Under W.O.D. | 140 Comments

07.23.09

DT

Five rounds for time of:
12 Deadlifts 155# / 110#
9 Hang power clean 155# / 110#
6 Push jerk 155# / 110#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

** Two things to remember with this WOD. #1. It is a hero WOD…remember that when it really starts to suck. #2. Even if you are able to deadlift 155# / 110# all day long…remember you have to clean that weight and then push jerk it…scale wisely.

Post WOD Fuel male (by body fat percentage):
above 12% – 40g prot/10g carb
8-12% – 40g prot/30g carb
below 8% – 40g prot/50g carb

Post WOD Fuel female (by body fat percentage):
above 16% – 30 g prot/10 g carb
12-14% – 30 g prot/30 g carb
below 12% – 30 g prot/50 g carb

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

ALTERNATE WOD FOR NEW CROSSFITTERS

1 Kettlebell Swing 55# / 35#
1 burpee

At the top of the minute add 1 KB Swing and 1 burpee each minute until failure. Then reduce reps by 5 and continue on until 15 min.

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)

UPCOMING REMINDERS

Nutrition Seminar – this Saturday at 10am-11am
Get Dunked! Body fat test – 08.05.09 Sign up sheet is by the garage door table
Oly Lifting Seminar – 08.08.09 from 11am-noon

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 – 3pmcontent_id=17037

SIGN UP TODAY!

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 23, 2009 | Filed Under W.O.D. | 153 Comments

07.22.09

5 ROUNDS FOR TIME:

100 Yard Sprints (max effort)
Max Push Ups

Followed by:
2 minutes max situps at the end

PLEASE NOTE: THE LAST REGULAR WOD WILL BE STARTED PROMPTLY AT 6:30!

ELITE WOD

5 ROUNDS FOR TIME:

100 Yard Sprints (max effort)
Max Weighted Push Ups 45#

Followed by:
2 minutes max situps at the end
2 minutes max tire flips

THIS IS AN ALL OUT EFFORT DURING THE WORK PHASE OF THIS WOD.

WELCOME TO…

Julia, Brittany and Danielle! We are super excited to have you at CFPT!

GREAT JOB TO…

Zeke, Tara, and visiting CrossFitter Jocelyn! We are looking forward to seeing you back again very soon!

MAD PROPS YO!

To all of you guys and your PRs on those deads yesterday! Awesome job! It looks like Paleo is working !

CUCKOO FOR COCONUTS

If you have been reading this blog, then you know I am in love with just about anything coconut. When I was younger, eating anything coconut was horrible for you…all that saturated fat!!! Finally, scientists got their heads out of their rears and now, modern research has shown that not all saturated fats are are the same! The fatty acids in coconut oil, the medium chain triglycerides, do not raise serum cholesterol or contribute to heart disease, but are in fact very healthy. WHO KNEW! It also turns out that some of those not so great studies done on coconuts were actually tested with hydrogenated coconut oil, which has been altered from its original form.

So, other than it being the nectar of the Gods, why is coconut so great? Coconut oil is rich in lauric acid, which is known for being anti-viral, antibacterial and anti-fungal. Coconut oil is also being used by thyroid sufferers to increase body metabolism, and to lose weight. Virgin coconut oil is also used for making natural soaps and other health products, as it is one of the healthiest things one can put on their skin.

Here are some other benefits:

Coconut boosts energy and endurance, enhancing physical and athletic performance. It supports tissue and muscle healing and repair, which means that it can help sore muscles after a heavy work out to repair quickly…sore after those deads yesterday? Try eating some coconut!
Coconut flesh, water, milk or cream is utilized by the body to produce energy in preference to being stored as body fat like other dietary fats. It also improves insulin secretion and utilization of blood glucose.
Coconut kills the contagious viruses that cause the common cold, influenza, hepatitis C, measles and the herp.
As an antibacterial, it kills the bacteria that cause ulcers, throat infections, urinary tract infections, gum disease and cavities, pneumonia, and gonorrhea, and other diseases.
It also has antifungal agents that kill fungi and yeasts that cause candidiasis, ringworm, athlete’s foot, thrush, diaper rash, and other infections.
For diabetics, coconut relieves the symptoms and health risks associated with diabetes. It also reduces the issues associated with melabsorption syndrome and cystic fibrosis.
It improves digestion and bowel function, solving the complaints of diarrhea or constipation.
Coconut helps to reduce the symptoms associated the psoriasis, eczema and dermatitis.
Coconut helps to protect the body against osteoporosis, kidney disease, liver disease and bladder infections. It also protects the body from breast, colon and other cancers.
Coconut is heart healthy; it improves your cholesterol ratio and protects the arteries from injury that causes atherosclerosis, therefore reducing the risk of heart disease.
It helps to prevent periodontal disease and tooth decay.
Coconut also helps to protect the body from harmful free radicals that promote premature aging and degenerative disease.

Not only is it delicious, but it’s good for you too! On top of that, it has a pretty cool story: Early Spanish explorers called it coco, which means “monkey face” because the three indentations (eyes) on the hairy nut resembles the head and face of a monkey !

July 22, 2009 | Filed Under W.O.D. | 114 Comments

07.21.09

DEADLIFT

1-1-1-1-1-1-1 reps

Warm up with a lighter weight for approximately 10 reps. Throw some more weight on and pull 5 reps. Throw a little bit more on and pull 3-5 reps. Your next pull should be the start of your 1 rep max set. For those of you that are experienced, move quickly and be sure that your first set is NOT easy! Remember, this isn’t LA Fitness…we want you to be moving fairly quickly through these. If you are working with a partner, your rest is while you switch out weights and your partner pulls. If you have a single bar, approximately 1-2 minutes of rest in between.

WELCOME SAM!

We are super stoked to have you at CFPT!

GREAT JOB TO…

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

MO’ BIGGER MO’ BETTER

Now that we have the super improved v.3.0, we are ordering more equipment! Take a look at the pull up bars and dip station and you are going to notice more green and blue bands hanging (though keep practicing your kipping drills!). You’ll notice we have more bars lately, including some really cool girlie 35# bars and we are hoping to be getting more bumper plates (FIVE sets of 45#!!) and plyo boxes today. We are doing our best to keep the equipment supply in check with the membership, but please keep in mind that this is CrossFit and you will have to share equipment from time to time . Please just be mindful of those that are working out around you and don’t take their equipment if you are just warming up.

NUTRITION SEMINAR

Reminder that the Nutrition Seminar is this Saturday at 10am. This is the last free seminar, so I highly encourage all of you to attend.

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

SO WHAT THE HECK IS GLUTEN?

Gluten is the elastic protein in wheat, rye, and barley. Its elasticity is why French bread holds together, why angel-food cakes rise so high, and why H and H bagels in New York are so wonderfully doughy. Gluten is the glue that holds together baked goods and pasta. In fact, gluten comes from the same Latin root as glue. Think of gluten as the glue of wheat, rye, and barley.

Other starches, like rice, corn, and potatoes, also have proteins that make them starchy. In fact, some technical experts will call those proteins gluten as well. But that’s a misnomer. Or maybe just too simple. Technically, the elastic proteins in wheat, rye, and barley are called gliadin and glutenin. Gluten is sometimes used as the umbrella term for all elastic proteins in grains and starchy vegetables. This scares some celiacs into not eating potatoes or rice. If this is you, breathe easy. The “glutens” of rice and corn are not the gluten of wheat, rye, and barley. This is why they react differently when you try to bake with them. In other words, this is why a cake made with only brown rice flour falls flat on its ass. (And really, it just wouldn’t taste that good either.)

Gluten (or, to be accurate, the gluten that damages the small intestines of people with celiac disease, and makes life uncomfortable for people with gluten sensitivity) is also part of the genetic structure of spelt, durum, semonlina, kamut, couscous, and triticale. I’ve never seen triticale in my life, and therefore, it’s pretty easy to avoid. I love couscous, but I can live without it. Spelt and kamut are ancient grains, wheat in its natural form, before it was hybridized. But they still contain gluten. This means that people who are allergic to wheat but fine with gluten can eat spelt. (I know. I can hardly keep track of all the allergen categories either.) If you can’t eat gluten, beware: hundreds of products advertise themselves as “Wheat Free!” but that doesn’t necessarily mean gluten free. Barley can be dangerous. Almost all beers are made from barley hops, of course, or use barley in the brewing. Anything malted comes from barley. So does some caramel coloring. Some soy milks or rice milks have barley in them. Root beer has gluten in it, except for this glorious exception. Still, wheat is where you’ll find gluten 90% of the time. This is why the FDA recently called for comments and scientific suggestions “…to help the agency to define and permit the voluntary use on food labeling of the term ‘gluten-free.’” Eventually, maybe by the year 2010, the government will mandate that companies list wheat on their labels.

That will be a relief, if an incomplete one. Because giving up gluten would be infinitely easier if it just meant never having a pastrami sandwich on rye. But, believe it or not, the pastrami is as likely to make me as sick as the rye bread. Why? Gluten is hidden in thousands of products, in places you would never think to suspect. Mass-processed meats are often made with gluten, to fill out the salami or make the turkey seem plumper. I bet you never guessed that meat would have wheat in it. Most popsicles have gluten in them. Did you know that? Gluten is often used as a thickener in commercial products. Think about the flour paste you made in elementary school. Remember how thick and viscous it grew as you stirred it? Now, imagine that in popsicles. If you make your own, they end up fairly thin, just frozen juice. A good, old-fashioned popsicle requires real concentration and sucking powers, because it lasts and lasts. In most commercial popsicles, and a hundred other packaged foods, “natural flavors” means gluten.

Other places gluten can hide:

–modified food starch
–MSG
–lecithins
–textured vegetable protein (think veggie burgers, or any fake meat)
–emulsifiers
–soy sauce (most of it contains wheat; you have to use wheat-free tamari instead)
–prescription and over-the-counter drugs, even some vitamins

And remember, we’re not just talking about those ingredients in pure form. Who eats handfuls of modified food starch? But take a look at the labels of the foods in your kitchen right now, and search for it. It’s in everything. If you’re trying to avoid gluten, you may reach for some healthy, organic baked tofu at the local co-op. That’s going to be good for you, right? Well, about the tenth ingredient on the side of the package is soy sauce. If you don’t look, and you eat the tofu, you’re sick for two days. You can even get gluten by licking your envelope, because the glue on it might contain wheat.

It grows worse. I have learned, through horrible trial and error, that food companies are legally required to tell you everything that is in food. (Except that no food package ever says: CONTAINS GLUTEN. You have to decipher that yourself.) But food companies are not required to tell you what is on food. Anything packaged that comes in individual pieces–candy, frozen foods, corn tortillas; french fries; the cashews I ate the other night–could be dusted in flour just before being stuffed in the package. Why? Because we live in America, and we like everything to look pretty. Goodness forbid that two pieces of chocolate stick together.

About a month ago, I was at dinner at my dear friend Francoise’s. She went to great lengths to cook me a gluten-free meal, including using different cutting boards for the bread and salad. All so I wouldn’t grow sick. At the end of the meal, she offered me some chocolate-covered espresso beans from Starbucks. I was prepared. I read the label. They listed tapioca dextrin, instead of just maltodextrin. (Whatever the heck dextrin is, sometimes it can be made of wheat.) Everything seemed copacetic. I ate two. Half an hour later, at her daughter’s piano concert, I felt that now-familiar feeling. Headache. Flush. Full stomach. Overwhelming sleepiness. I rushed home for the inevitable two days of feeling lousy.

And I suffered for two days because of the infintesimal amount of wheat that had been dusted on two chocolate-covered espresso beans.

You see how insidioius this can be?

So that’s the story of gluten. It’s microscopic and elastic. It’s hard to see and more powerful than I ever thought possible. There’s a real power, for me, in knowing just what it is, and how to avoid it. As I have written in here, almost every day, I have never felt better in my entire life than I do today.

Still, living this way is a detective job. Where’s my film noir lighting?

Article taken from Gluten Free Girl

July 21, 2009 | Filed Under W.O.D. | 110 Comments

07.20.09

RELIGION

5 Rounds for Time:
Squat Max Reps
7 Burpee Box Jumps 20″

The squat weight will vary based on your level of experience. For those that are intermediate to advanced, shoot for body weight +.

WELCOME CASEY!

We are super excited to have you at CFPT!

CONGRATULATIONS TO…

FJ on his multiple first muscle ups and to REBECCA on her gold placement at the GA Games (Olympic Lifting Comp) and pulling two PRs! Great job guys!

PUT YOUR MONEY WHERE YOUR MOUTH IS

Only 16 days remain for the PYMWYMI contest…amazing how quickly the time has gone. With only a little over two weeks to go, I would highly recommend you guys locking down and going strict Paleo for these last few days. Hit the WODs with as much intensity as you can and try to get in on the 3-days on 1-day off schedule. I promise if you are eating healthy and hitting them hard, you can make some significant gains in a short amount of time! Remember…eat meats and veggies, nuts and seeds, some fruit, little starch and no sugar!

NUTRITION SEMINAR

Just a reminder that the last free Nutrition Seminar is this Saturday morning. Please sign up on the sign up sheet at the gym!

July 20, 2009 | Filed Under W.O.D. | 95 Comments

07.19.09

FILTY FIFTY

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings 55# / 35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press 45# / 35#
50 Back extensions
50 Wall ball shots 20# / 14#
50 Burpees
50 Double Unders OR 200 single skips

THIS WORKOUT WILL BE SCALED for those of you that are newer to CrossFit!

July 19, 2009 | Filed Under W.O.D. | 1 Comment