01.30.10

FOR TIME

400M Run (dress for the weather!)
50 Sit ups
9 Clapping Pushups
400M Run
40 Sit Ups
12 Clapping Pushups
400M Run
30 Sit ups
15 Clapping Pushups

PASSPORT CLASS TODAY

Don’t forget today is the Passport Class. We may be starting a bit late at 10:45…but please still arrive on time and ready to go!

WELCOME TO…

Jason! We are super excited to have you at CrossFit Peachtree!

GREAT JOB TO…

Deanna! We look forward to seeing you back again very soon!

January 30, 2010 | Filed Under W.O.D. | Leave a Comment

01.29.10

FOR REPS:

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Keep track of reps for each and total for your score.

GET TANKED…

Last chance to grab the few remaining spots for the body fat test! Sign up at the gym. Cost is $25.

THE DEFINITIVE GUIDE TO DAIRY

Article courtesy of Mark’s Daily Apple

I knew going in this was going to be a tricky one, because dairy, especially raw and/or fermented full-fat dairy, resides in a Primal gray area. The literature, the evolutionary reasoning, and the anecdotal reports all unanimously point to sugar, cereal grains and legumes, processed foods, and industrial vegetable oils as being net negatives on the human metabolic spectrum, but dairy is somewhat different. The other Neolithic foodstuffs we can rule out because the science condemning them is fairly concrete and they weren’t on the menu 20,000 years ago. Heck, they weren’t just off the menu; they were basically unrecognizable as food in the raw state. Dairy, on the other hand, is a relatively recent food chronologically, but it is most assuredly and obviously a viable nutritive source in its raw form. It’s full of highly bioavailable saturated fat, protein, and carbs – in equal portions. You could conceivably survive on milk alone (I wouldn’t recommend it, but you could technically do it; try doing the same with honey or raw millet). Milk is baby fuel. It’s literally meant to spur growth and enable a growing body. Our bodies definitely recognize dairy as food, even foreign bovine dairy. But is it good nutrition?

I don’t know. I’m not sure anyone really does, in fact, which is why I place dairy firmly in Primal limbo. And so, this Definitive Guide to Dairy may come across as being a bit less than definitive, but that’s only because I’m being honest: we simply don’t know whether dairy is suitable for regular human consumption. Whether you include or exclude it from your diet, the decision must be borne from a review of the available literature (Cordain v. Weston Price, for example) with an assessment of the potential risks and benefits, followed by a personal assessment of dairy’s effect on your body (try it, then strictly eliminate it, and note the differences). If you’ve been eating dairy your entire life, your body doesn’t know anything else. In that case, you’ll want to fully drop it for at least a month to get an accurate assessment. Remember – pre-Primal, you probably “felt fine” eating grains and sugar every day. You may have to take the same approach if you really want to figure out what dairy does to you.

You could listen to Dr. Loren Cordain and other strict paleos who adamantly oppose all forms of it. They offer a number of reasons why dairy doesn’t belong in the human diet – mainly lactose intolerance and casein intolerance. Yet, the truth is, lactose (a form of sugar) and casein (a form of protein) are both found in human breast milk, so each of us – and certainly every one of our ancestors – was not only able to tolerate but to thrive for some time during infancy depending on both of these “questionable” molecules. That’s the main thing that makes eliminating dairy a little less clear cut than eliminating grains and legumes. But let’s look a little closer at the intolerance issue.

Lactose Intolerance
The widespread presence of lactose intolerants, who still make up a majority of the world’s inhabitants, is somewhat compelling evidence that maybe dairy isn’t the ideal food many assume it to be. Worldwide, we see that most people aren’t adapted to lactose consumption after age four, when many of us lose the ability to properly digest lactose (actually gene expression for the enzymes involved in lactose digestion are down-regulated). Nevertheless, it would appear that among many people, most of whom can trace ancestry back to herding cultures, some adaptation has taken place that allows them to continue to effectively digest lactose throughout their lives. I would never argue that a lactose intolerant person should drink milk; if it makes you feel like crap, don’t eat it! At the same time, though, if that same person were to complain about getting enough fat in his or her diet, and olive oil and coconut oil weren’t cutting it, I would suggest incorporating some cream, butter, or ghee. Little to (in the case of ghee) no lactose to speak of, and you’d be hard pressed to come up with a better all-purpose cooking fat. Lactose intolerance won’t kill you if you ignore it. It’s actually pretty impossible to ignore rumbling guts, explosive diarrhea, cramps, and bloating, so I doubt the truly lactose intolerant will miss it.

Casein Intolerance
Casein is the primary protein in dairy. It shares structural similarities with gluten, a highly problematic grain protein that can shred the intestinal lining and lead to severe auto-immune issues. Bad, bad stuff, and a big reason why grains are so unhealthy. (And if you’re still not convinced that grains are unhealthy read this (PDF).) Now, paleo opponents of dairy say casein wreaks similar havoc on our guts, and it’s true that gluten intolerance goes hand-in-hand with casein intolerance. But is casein a primary cause of leaky gut, or does it slip in only after gluten has opened the floodgates? Once a floodgate is opened, any protein can enter and cause issues. And after all, casein is the primary protein in human breast milk…

Cancer
Cordain thinks milk leads to cancer, citing a fairly impressive array of studies that seem to suggest a link between milk consumption and various types of the disease. He fingers betacellulin, one of milk’s epidermal growth factors, as the causal agent. In the fetus and suckling newborn, betacellulin helps with growth and tissue differentiation. It’s completely essential for growing infants. In adults, Cordain says it passes cleanly into the gut, completely intact and free to enter circulation, where it can bind to receptors and enhance cancer cell growth. What Cordain doesn’t mention is conjugated linoleic acid (CLA), which is also found in milk fat (especially raw, grass-fed milk, which is never included in any study) and has been shown to possess anti-cancer effects by inhibiting breast cancer cell growth and reducing the activation of insulin-like growth factor receptors (the same receptors Cordain identifies as sensitive to betacellulin). The studies Cordain cites as support of the milk-cancer connection are interesting, but their messages are muddled. As Chris Masterjohn points out, milk proteins mostly appear harmful only when separated from their natural fat. Low fat and skim milk appear to have associations with certain cancers (like prostate), while whole milk appears protective (of colorectal cancer) or neutral. It would be nice to see researchers take a good, long look at full-fat, pastured dairy’s effects on cancer rates. Conventional milk consumption probably isn’t advisable, but the jury’s still out on whether raw, pastured, whole milk is also problematic. We need more data.

Insulin Response
Milk is highly insulinogenic, more than most carbohydrate sources. We’re all aware of the dangers of chronically elevated insulin levels, but that’s also what makes milk such a popular post-workout recovery drink. If you’re insulin sensitive following a tough strength training session, milk’s insulin response can be an effective way to shuttle in protein and glycogen. I don’t do it myself, because I like to fast post-workout (and I don’t like the taste of regular milk) but some people swear by it. This is just speculation, but perhaps the potentially negative effects of milk are negated by the post-workout internal environment (starved muscles, depleted glycogen, insulin-sensitive tissue). Or perhaps those powerlifters are slowly but surely eroding their gut lining. To be on the safe side, maybe limit your milk drinking to immediately post-workout if you’re going to drink it at all.

There isn’t a whole lot of consensus on the subject. People with whom I normally agree on everything regarding nutrition have completely different takes on dairy. Some MDA forum goers report no ill effects, while others complain of joint pain and clogged sinuses from consuming even a single ounce of dairy. More than any other food, dairy seems to be entirely subjective. There is no “one size fits all” approach to it. To be on the safe side and to go “full Primal,” you would technically eliminate it completely, but that may be unnecessary for a relatively large number of people.

In a strange way, this entire blog is just a detailed, science-based map of my own personal journey augmented with anecdotes and experiments from others on similar, but slightly divergent, paths. Much of what I write is founded in science but based on my experiences, and this particular post is no different. When things are gray and murky and the science is unclear and far from definitive, I generally go with anecdote and personal, n=1 experimentation. Personally (and, in a way, this entire blog is just a detailed map of my own personal journey), regular dairy doesn’t generally agree with me. I don’t buy or drink milk. Having said that, I’m a big fan of heavy cream in my coffee and butter in my eggs (and on my steaks and vegetables). I like a nice thick yogurt sauce on lamb, and occasionally either Greek yogurt or fresh whipped cream with berries for dessert. I even have a bit of artisan cheese once in a while. It works for me. I don’t get cramps or gas, and I don’t get leaky gut symptoms from casein alone (gluten is another thing altogether). I’d say, on average, I consume at least one dairy item each day (usually butter), but that’s not a hard and fast rule.

As I mentioned in my book, I think there’s a continuum, a cascading scale of suitability when it comes to dairy. It’s not all created equal.

Raw, fermented, full-fat dairy is probably best.
Tons of traditional, fairly disease-free groups lived with dairy (just as tons of traditional, fairly disease-free groups lived without it), and they all included some form of fermented or cultured product. Cultured butter, yogurt, kefir, clotted milk, cheese – these are traditional ways of increasing shelf life, improving digestibility, and incorporating beneficial probiotics into the gut. Fermentation takes care of most of the lactose, and some posit that it may even positively alter the structure, function, and safety of casein.

Raw, high-fat dairy is next.
Raw butter and cream are minimally processed sources of good saturated fat. They’re free of most lactose and casein, and let’s face it: butter and cream just make everything taste better. If it’s essentially just pure, raw animal fat from grass-fed animals, without offensive levels of milk proteins and sugars, what’s not to enjoy? Ghee is another good choice, and though it technically isn’t raw, it is pure animal fat without a trace of lactose or casein.

Then raw milk.
I don’t advise regular consumption of raw milk, mind you, but if you can tolerate it (no stomach upset, no bloating, no gas, no intestinal issues) an occasional glass is probably OK as a sensible vice. Some farms will even supplement their raw milk with colostrum (the extra rich, “first run” milk that provides even more vitamins and nutrients), resulting in a lower-carb, higher-fat, higher-protein product. Look for that stuff if you’re thinking of buying raw milk.

Organic, hormone and antibiotic-free dairy (full fat, of course).
Bottom line: don’t consume non-organic dairy if you can help it. Avoid homogenized milk if you can, and try not to purchase pasteurized milk (organic or not) on a regular basis. If you’re out getting coffee or something, the regular half and half or heavy cream are fine, and Kerrygold makes a great pastured, pasteurized butter that’s available nationwide.

Other things to consider:

A2 Milk versus A1 Milk
Milk proteins are made up of different beta-caseins, which vary between cow breeds. There are two main categories of beta-casein: A1 and A2, each with different effects. A1 cows (Holsteins and Friesians) produce A1 beta-caseins, which release an opioid-like chemical upon digestion. This chemical, called beta-casomorphin-7 (BCM7), is a protein fragment that figures into the joint pains, digestive issues, and leaky gut symptoms that detractors typically blame on just casein. A2 cows (Jerseys and Gurnseys), on the other hand, produce A2 beta-casein, which has been vindicated. Raw, pastured milk tends to come from Jersey and Gurnsey cows; Holsteins and Friesians produce far more milk and so are used by conventional, factory dairy farmers. The Masai, for example, have A2 cattle.

Goat
Goat dairy is another option, with more fat (that’s never homogenized, even when pasteurized), less casein, less lactose, and fewer digestive issues. Structurally and nutritionally, goat milk is one of the closer corollaries to human breast milk, making it arguably more suitable for human consumption than cow’s milk.

In the end, is there a definitive stamp of Primal approval, or Primal disapproval? I just can’t go either way. Sometimes, the correct path is to admit that you simply don’t know. You can read all the blogs you want, pour over every comment, follow every link, and pontificate about every hunter-gatherer group on the planet, but if you don’t try things out for yourself – either by trying certain dairy products or by eliminating them and noting the effects – it’s all just speculation and hearsay. In the murky, milky world of dairy, it’s up to you to decide your ideal path.

January 29, 2010 | Filed Under Nutrition, W.O.D. | 38 Comments

01.28.10

AMRAP in 20 MINUTES OF:

5 Push Press 95# / 65#
10 Box Jumps 24″
15 Wall Balls 20# / 14#

NEW COACHES

You’ve seen them around, but we’d like to formally introduce Lisa Bond, Veronica Case and Brandi Long as CFPT’s newest coaches! We think they are pretty awesome and know you will too! As a matter of fact, Lisa is so awesome, she made the HQ pic of the day today!

PUFAs

Article courtesy of Mark’s Daily Apple

I loved your posts on trans fats last week, but now you have me wondering about all the other truths I know but can’t explain. How about polyunsaturated fat? When I was reading the Definitive Guide to Oils, I was having a rough time remembering exactly why PUFAs aren’t recommended. Can you jog my memory, Mark?

Let me take this one apart – separate out the good PUFA from the bad from the downright ugly. We’re talking everything from grains to nuts, corn and canola oil to fish oil. When it comes to PUFAs, it truly is a mixed bag.

What Are They?
Chemically speaking, polyunsaturated fats have more than one (hence the “poly”) double bond in their carbon chain. They’re further determined by the position of these double bonds in relation to the end of the molecule. For example, omega-3s sport a double bond three “links” down from the “methyl” end of the molecule.

These double-bonded carbon links are in essence missing their hydrogen atoms. (As you recall, if all the links have their hydrogen, you’re looking at a fully saturated fat.) Because they’ve got multiple “incomplete” double bonds to their name, polyunsaturated fats are, as a class, chemically unstable and prone to oxidation.

What Do They Do?
PUFAs can be a real Jekyll and Hyde. On the one hand, PUFAs include the essential fatty acids, including our favorite omega-3s. But when oxidation comes into play, we’re looking at a whole different animal. Heating in particular sets a bad course in motion, but simply exposure to air, light and even moisture can incite the process. We’re now looking at lipid peroxides, which initiate a free radical free-for-all. The free radicals make their way through the body pillaging at every turn. Their damage takes a toll on everything from cell membranes, to DNA/RNA strands, to blood vessels (which can then lead to plaque accumulation). The harm adds up over time in the organs and systems of the body and can cause significant impact, including premature aging and skin disease, liver damage, immune dysfunction, and even cancer.

What’s a Good Primal Type To Do?
Grok – and even Grandma – got their fat intake mostly in saturated forms. (Who among us doesn’t love butter, lard, tallow, and the like?) These days, we drown ourselves in PUFAs with all the vegetable oils (typically corn, canola, soybean, sunflower and safflower) we use. It’s a completely unnecessary response to the saturated fat scare that CW has drummed up over the last several decades. Those clowns that think Canola oil, no matter how rancid it’s gotten sitting in a hot warehouse for 10 months, is somehow still preferable to Grandma’s fresh rendered lard.

On the other side of the spectrum, some strict paleo followers, for example, choose to forgo nuts and seeds and their oils. I agree that avoiding PUFAs in general is a good rule of thumb, but I straddle the line – with a little extra time and care – in order to take advantage of what I deem valuable nutrient (PUFA) sources.

I like my nut butter (which I make myself) and occasional seeds for my salads. I buy them raw and as fresh as possible from sources I research. I’m a stickler for proper storage. Opaque containers. Refrigeration. Although I enjoy some nut oils on salads or other dishes now and then, I rarely buy them because I don’t want the remainder going bad in my frig. (Besides, I’d rather eat the whole foods in most cases than bother with a lineup of oils that had to go through at least some processing. I keep a couple good bottles of great quality cold-pressed olive oil (which, as you’ll remember, is mostly monounsaturated anyway) around and use them up quickly. Look for the darkest bottles you can find. Dated products are even better.

As for fish oil, I use and suggest the same basic principles. Buy the freshest products you can find. Buying direct from a reputable manufacturer offers the advantage of minimizing storage and transport time/scenarios. Some research suggests that taking fish oil with vitamin E reduces oxidation within the body. Refrigerate fish oil supplements to prolong freshness, but use them up in a timely manner.

Finally, I make sure my diet is chock-full of antioxidants (including vitamin E) and minerals to counter any oxidative stress from PUFAs or any other source. As careful as I try to be with PUFAs, there’s nothing wrong with a little extra insurance.

January 28, 2010 | Filed Under Nutrition, W.O.D. | 38 Comments

01.27.10

FOR TIME:

15 Deadlifts 225# / 155#
50 Pull-ups
12 Deadlifts 225# / 155#
40 Pull-ups
9 Deadlifts 225# / 155#
30 Pull-ups
6 Deadlifts 225# / 155#
20 Pull-ups
3 Deadlifts 225# / 155#
10 Pull-ups

To scale this WOD, do 1/2 the pull ups.

POST WOD REFUEL

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

Female:
above 16% – 30g prot/20g carb
12-14% – 30g prot/30g carb
below 12% – 30g prot/40g carb

AGAVE NECTAR: HEALTHY OR HYPE?

Article courtesy of Vin Miller at Natural Bias

Agave nectar has been marketed as a natural and healthy alternative to common table sugar and is becoming a popular ingredient in many so called health foods. Unfortunately, many of the marketing claims associated with agave nectar aren’t true, and it’s arguable that this trendy sweetener actually poses more of a health risk than the sugar that it’s used to replace.

Given the health concerns associated with sugar and its tendency to cause weight gain, many people are going out of their way to avoid it. Those who are conscientious about their health are less likely to use artificial sweeteners, and as a result, are more likely to be influenced by the misleading marketing that depicts agave nectar as a healthier and more natural alternative to table sugar. Although agave nectar is commonly found in health food stores and is an increasingly common ingredient in so called health foods, this is by no means an indication of its safety or nutritional quality.

Agave Nectar vs. Common Table Sugar

The chemical name for common table sugar is sucrose which is a disaccharide that consists of glucose and fructose and is typically derived from highly refined sugar cane or sugar beets. Agave nectar is also highly refined, but is extracted from a variety of plants belonging to the Agave genus. The primary carbohydrate in agave nectar is inulin which is a highly indigestible polysaccharide consisting mostly of fructose and a small amount of glucose. While the fructose in table sugar is bound to glucose, the extensive processing used by many manufacturers to produce agave nectar causes much of its fructose content to exist in isolated form. This is also the case with the infamous sweetener high fructose corn syrup and is one of the reasons why both of these sweeteners are considered to be unhealthy.¹

Although agave nectar comes from different types of plants than table sugar, and although it contains glucose and fructose in a different form and in different amounts, the two are probably not as different as most people would expect. It’s already well known that common table sugar is unhealthy, and it’s questionable to think that agave nectar is any better.

The Fructose Controversy

Fructose is often touted as a natural and healthy sweetener that doesn’t cause blood sugar fluctuation and is safe for diabetics. However, research has shown that fructose can increase blood sugar just about as much as glucose.² Although it’s been shown that fructose invokes less of an immediate insulin response than glucose, this is believed to have the effect of increased appetite and weight gain.^{3, 4, 5} Furthermore, while all cells can metabolize glucose, fructose is almost exclusively metabolized by the liver where it’s converted into fatty acids which can further increase the potential for weight gain. Fructose metabolism can also result in an increase in triglyceride production^{5, 6} which is a potential risk factor for insulin resistance, inflammation, obesity, and heart disease. In addition, the need for the liver to metabolize fructose can temporarily limit its capacity to metabolize excess blood glucose which can ultimately increase blood sugar levels and the demand for insulin.⁷

A popular argument used in defense of fructose is that it naturally occurs in fruit. However, it’s important to realize that the fructose in fruit doesn’t exist in isolated form as it does in agave nectar. In addition, whole fruit contains many other nutrients which are likely to favorably influence how fructose is digested and metabolized. Besides, even the natural sugars in fruit can be a problem if they’re consumed in excess.

Agave Nectar and Industry Deception

As previously mentioned, agave nectar is often promoted as a natural sweetener. Agave plants are abundant in Mexico and consumers are led to believe that agave nectar is a naturally fermented raw sweetener that’s part of traditional Mexican culture. While it’s true that fermented agave is part of Mexican culture, it’s highly unlikely for the agave products commonly sold in stores to have even a remote resemblance to it.

Most of the agave nectar products available in stores are highly processed and are technically nothing more than hydrolyzed high fructose inulin syrup. Some manufacturers have even resorted to adding high fructose corn syrup and using species of Agave plants containing substances such as saponins that are toxic to humans.^1,8 One manufacturer in particular, Western Commerce Corporation, was investigated by the FDA and shut down in 2000 for using high fructose corn syrup in their agave sweetener and deceptively labeling it as certified organic. Unfortunately, even if the FDA’s significant industry bias wasn’t an issue, they don’t have the resources to identify and investigate all of the manufacturers that may be doing things like this.

Better Alternatives

The most nutritious way to satisfy a craving for sweet food is to simply eat a piece of whole fruit. In regard to desserts and other sweet snacks, a nutritious option is to use raw honey. In case you believe the claims that agave nectar is a low calorie sweetener, it actually contains about the same amount of calories as maple syrup or honey.

It’s often said that sugar is more addictive than cocaine. This is certainly possible considering the impact sugar can have on your moods. In fact, it’s arguable that sugar can even alter your character. If you think that you’re addicted to sugary foods, I highly recommend reading either The Diet Cure or The Mood Cure by Julia Ross for some effective solutions.

Finally, if you enjoy sweets, which is perfectly acceptable in reasonable moderation, it’s a good idea to consider making your own desserts so that you can choose healthier ingredients. Ice Dream by Rachel Albert-Matesz is an excellent book to help you get started. Although agave nectar is one of the optional sweeteners suggested in the book, Rachel now recommends against using it.

January 27, 2010 | Filed Under Nutrition, W.O.D. | 36 Comments

01.26.10

SEVEN ROUNDS FOR TIME OF:

5 Squat Clean Thrusters 155# / 105#
10 Toes to Bar or Knees to Elbows

Squat Clean Thruster = Perform a full clean and move straight into a thruster…all one motion.

If you cannot do a FULL knees to elbow, then just stick with those. If you can do KTE RX, then give the Toes to Bar a try.

POST WOD REFUEL

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

Female:
above 16% – 30g prot/20g carb
12-14% – 30g prot/30g carb
below 12% – 30g prot/40g carb

WELCOME TO…

Chauncey! We are super excited to have you at CrossFit Peachtree!

GREAT JOB TO…

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

THE GARAGE GAMES 2010

We have a few peeps headed to the Garage Games, February 6-7 to compete! Anybody interested in joining them? This event is open to all fitness levels and has different divisions for the competition. If not, head on up there to check out an awesome competition and support your fellow CFPTer’s, Nick, James and Jeff! Check it out…

TEAM CFPT!

C’mon guys! We need peeps who are interested in competing at the Regionals in the team event. First and foremost, this should be something that is fun; secondly, something great to train for and push yourself to the next level! We are holding tryouts Saturday, March 13. Give it a shot…what have you got to loose? RSVP here…

BRAKES OFF

Article courtesy of At Darwin’s Table

Well it took me about half a day to realise that going hard core Paleo straight off the bat was a very very bad idea. Aside from feeling like you are heavily restricted I also realised that I have unhealthily high expectations of myself. When you expect perfection you are setting yourself up for failure from the start. I will never be a perfect paleo dieter because there is no way in this life I will ever be able to entirely mimic a paleo hunter gatherer. There is still too much we don’t know, there are huge variants in paleo eating between tribes, the vegetables and fruits of today have changed since the agricultural revolution, as has the fatty acid composition of many farmed mammals. So I realised I need to lower my expectations and allow myself to make decisions with each meal as to how far I am going to go paleo with that meal.

There are some arguments for this approach, and Im sure the hard core paleo dieters would disagree, but here they are. At one end of the spectrum you have the typical western diet – high in processed foods, refined carbohydrates and fat. Essentially high in energy but low in nutrients. Also high in diseases such as cancer and heart disease. As we move along this spectrum we meet the French who are well known to have very low incidences of heart disease etc and are in general a healthier population compared to other western societies. They eat a diet high in carbs and saturated fat – but what they don’t do is eat processed foods. Then we move even further to the paleo side of the spectrum and bump into the Dinka, a tribe of pastarolists who are healthier than even the French. The Dinka eat grains during the rainy season as their main source of food, but are hunter gatherers at other times. This tribe was considered the healthiest of all that was visited by Weston Price.

The point I am trying to make here is that many societies are not strictly paleo, but are healthier than other western societies by sitting closer to the paleo end of the spectrum. Thus, every time you make a choice to eat less processed foods and more paleo the better off you are. As long as you have lots of vegetables and meat then who cares if you slip in a little bit of cheese or salt or even bread every now and then. The fact is you are eating better than most of the general populace. Anyway thats my two cents worth and probably the only way I am gong to be able to stick to this thing long term. In short eating strict paleo may be the most physically healthy way to live but for me it is certainly not the most mentally healthy way to live.

January 26, 2010 | Filed Under Events, W.O.D. | 30 Comments

01.25.10

AMRAP IN 15 MINUTES OF:

5 Reps Locked Overhead (anyway possible) 185# / 130#
10 Push Ups
15 Deadlifts (same weight)

POST WOD REFUEL

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

Female:
above 16% – 30g prot/20g carb
12-14% – 30g prot/30g carb
below 12% – 30g prot/40g carb

GET TANKED

Find out your lean body mass and your body fat percentage!

When: Wednesday, February 10 from 4-8PM
More info on the testing procedures here.

CROSSFIT PEACHTREE NUTRITION BLOG

Well, it’s more of a recipe blog for right now, there are a few recipes up there and I just posted a new one this morning that I made last night that was very yummy, Tuscan Braised Short Ribs! Enjoy…

January 25, 2010 | Filed Under Nutrition, W.O.D. | 22 Comments