01.22.10

THREE ROUNDS FOR TIME OF:

50 Double-unders or 200 Single Skips
50 Back extensions

1st come 1st served at GHD machine. Sub for Back Extensions is 25 sit ups and 25 supermans.

SATURDAY CLASS REMINDER

10:00AM is the regular WOD with instructor led warm up
10:30AM is the Passport class
11:00AM is Open Gym – this means there will be no coaching. This is a time for you to come in and work on skill work or make up any WODs from the week that you missed.

January 22, 2010 | Filed Under W.O.D. | 27 Comments

01.21.10

3 ROUNDS FOR TIME OF:

30 Box Jumps 24″
30 Walking Lunge Steps
30 Air Squats

WELCOME TO…

Kevin! We a very excited to have you at CrossFit Peachtree!

GET TANKED

When: Wednesday, February 10th
Time: 4PM – 8PM
What: Get your body fat and lean body mass results in a mobile hydrostatic tank! Go here for details…

TEAM CFPT

Sectionals are right around the corner and, before you know it, Regionals are going to be here. We are looking to put together a team to train together to compete at the Sectionals. The tentative dates we have penciled in for the tryouts are Saturday, March 13 and start training as a team on the 27th. That means you need to start hitting it hard now! If you have any questions, just let us know.

Things to keep in mind are the time and cost commitment. We want people who are committed to training hard together as a team and who can commit to go to Aromas.

This year, the fight for “World’s Fittest Gym” is going to be tougher than ever. There will be open registration for teams at the Regionals, which will be held from May 15-16 in the Southeast (Location TBD). Only the top several teams from each Regional will be invited to compete in Aromas.

Rules:
At the Regional level, an Affiliate Team must consist of a minimum of four to a maximum of six athletes. The team needs to have a minimum of two men and two women.

At the Regional level, all the workouts will be conducted as team workouts with teams of four. Two men and two women will be competing at one time as a team. This will allow team captains or coaches to substitute members prior to an event based on team members’ individual strengths and weaknesses.

AN OPEN LETTER TO TACO BELL FROM MARK SISSON

Letter courtesy of Mark’s Daily Apple

Dear Taco Bell,

It has come to my attention that you have recently created a Drive-Thru Diet. You are clearly taking bold new steps to change the way Americans view healthy eating, so I am writing this letter to express my gratitude and enthusiasm and to offer insight for further improvement.

I first noticed your “Drive-Thru Diet” ad on a billboard outside of a childrens’ extra-curricular learning studio in west Los Angeles. Ever the inquiring mind, I visited Tacobell.com for some heavy research. I read Christine Dougherty’s 80 word story about losing 50 lbs over 2 years with Taco Bell. Very convincing. Then I watched TV personality Chris Rose interview four paid actors, and every single actor praised Taco Bell’s seven healthy Fresco menu items. Next I learned from registered dietitian Ruth Carey that some food choices are nutritionally better than others. These people clearly weren’t lying. The Drive-Thru Diet looked legitimate, so I decided to make a Frescolution. I hit a road block when attempting to fill out my pledge. The form required me to fill out “what I know.” I attempted to write, “I live a healthy lifestyle based on the 10 immutable Primal laws validated by two million years of human evolution…,” but Taco Bell overrode that with, “My idea of exercise involves the all-you-can-eat buffet marathon.” Oh well, I suppose what I know isn’t nearly as important as eating Taco Bell Fresco menu items.

So here I am, having soaked up the thorough and detailed information on your website, almost ready to embark on my two year plan of eating Taco Bell food every day. However, I have a few simple questions before starting such an exciting, healthy journey.

First, I am slightly confused by the math of calorie reduction. I understand that a Fresco taco is 20 calories less than a regular taco (kudos for that feat of engineering!). If I am trying to reduce my daily consumption by 500 calories by eating Fresco tacos rather than regular tacos, does that mean I need to eat 25 Fresco tacos a day? (20 calorie reduction x 25 = 500 calorie reduction). That means I need to eat roughly six tacos a meal, including, of course, fourthmeal. Speaking of which…

I am still trying to work out the logistics of fourthmeal. If I eat fourthmeal after midnight, is it technically firstmeal? In calculating daily calories, which day does fourthmeal count for? If I eat fourthmeal at the stroke of midnight, does it count for both days or neither? And also, if I eat fourthmeal every day, when do I sleep?

Finally, what exactly did Christine eat? If I know the combination of Taco Bell choices she made, I would feel much more confident moving forward. Did she keep a food log?

Once you have answered my questions, I will be delighted to fulfill my Frescolution.

Additionally, while I have no criticism of your company or your dietary philosophy, I do see room for improvement in your quest to convert American eaters into healthy decision makers. Below, I’ve listed a few possible menu adjustments…

1. A “Sans Queso!”option

DSC02033 An Open Letter to Taco Bell

After close scrutiny of your seven Fresco menu items, I discovered the secret to your revolutionary way of creating healthy foods: You replace the cheese with tomatoes. I’m no food lab scientist, but with careful engineering it seems you could apply the Cheese Removal Principle to not just seven menu items, but to every single product you offer. Call it “Sans Queso!” and you’ve got an entire menu full of super-healthy foods. Want a healthy Mexican pizza? Sans Qeuso! it. Sans queso! that volcano nachos and you’ve turned a 1,000 calorie item into a 920 calorie health food. It’s not a reduction of quantity, it’s an upgrade of health. You can even charge an extra thirty cents to Sans Queso! a food. The new anti-supersize.

2. A calorie total at purchase – All your food items have calorie amounts the same as they have prices. How hard would it be to include a function on the cash register that adds up the total calories of the foods purchased and prints it on the receipt? Heck, take it a step further and tell the customer directly, “Your total is $8.76 and your calorie total is 2,400. Would you like to Sans Queso! your meal for an extra thirty cents?” Bam. Satisfied customer, more profit, and less wasted ingredients. Is that genius or what?

3. Salsa – I’m not one to make rude accusations, but it does occur to me that you are a Mexican restaurant without a salsa bar. I do respect your little border sauce packets of modified food starch, autolyzed yeast extract, sugar, onion juice, and xantham gum, but including a secondary option of fresh chopped tomatoes, onions, and tomatillas could improve both taste and the amount of nutrients your customers consume. So get yourself a salsa bar. People like salsa and they like bars, it’s a win-win.

4. An “UnFried Salad” – The traditional Taco Bell Mexican salad sits in an edible bowl of fried enriched bleached flour and corn. That fried bowl sits in a second, plastic bowl. I suggest removing the edible bowl and placing the salad directly into the plastic bowl. You may have concerns about the way customers will react to this “one bowl” concept. The problem can be solved easily by using a “do not eat this bowl” warning label. Fill the plastic bowl with a bed of lettuce, grilled chicken, salsa from your newly installed salsa bar, and a couple slices of avocado (the fresh kind, not the green stuff I’ve seen your employees squeeze out of a caulking gun) That’s a healthy menu item if ever there was one. Sans Queso! that salad for thirty cents and make it even healthier.

5. Water – I can’t help but notice the 32 oz cup of Diet Pepsi that accompanies all the pictures of your Fresco menu foods. Have you considered creating a 32 oz cup that says, “Water!” I’ve never seen a fast food water cup before. Taco Bell could be the first.

6. Rename all products according to the Gordita methodology

DSC02034 An Open Letter to Taco Bell

I’d never heard of a Gordita before you added one to your menu. I had to pull out the old translation dictionary to learn that “gordita” is Spanish for “chubby.” What a brilliant concept! Right there in the name of the food you’ve included a warning for how the food will make you look and feel. I love it! You should rename other menu items to include similar warnings. A nacho bell grande could be called an “estomago grande,” a caramel empanada could be a “caramel diabetica,” and a mexican pizza could simply be “El Diarrea.”

7. A weekly taco limit – Like the bartender who cuts off the alcoholic, set a hard limit on the number of tacos a customer can buy. Consult Ruth Carey, your registered dietitian, and figure out how many tacos a week someone must eat to remain healthy. Never sell a customer more than that number.

Last, but certainly not least…

8. TELL PEOPLE WHERE YOUR MEAT COMES FROM – Consumers are fickle, skeptical doubters, and I’m sure you’ve heard some of the rumors and urban legends surrounding the origins of your meat. To jog your memory, there have been claims that your meat is of lower quality than dog food meat; that it contains feces; that there are fingernail fragments, human blood, ash, worm, copper wire residue, cellophane, and bits of Jimmy Hoffa floating around in your meat. While I’m fairly certain these accusations are false, I was unable to find any information on your website as to meat origin and quality. I even called your hotline, with no further success. Why not replace one of the 3 giant 5 layer burrito posters on each store using the third to show a picture of the grass fed, grass finished cows that I’m sure you use to make those burritos.

I do realize making these changes may take a small upfront investment. Because I feel as responsible for America’s health as I’m sure you do, I am willing to put my money where my mouth is. If you make all eight of the suggested changes, I will donate $10,000 to a charity of your choice (perhaps the American Diabetes Association?). Thank you for reading my letter and for creating a diet that does not require me to leave my car. Maybe one day you will take the next step by creating a “Delivery Diet” so I won’t have to leave my house.

Yours in good health,

Mark Sisson

January 21, 2010 | Filed Under W.O.D. | 39 Comments

01.20.10

THREE ROUNDS FOR TIME:

10 Burpees for HEIGHT
21 KB Swings 70# / 55#
24 Push Ups

POST WOD REFUEL:

Male:
above 12% – 35g prot/15g carb
8-12% – 35g prot/30g carb
below 8% – 35g prot/45g carb

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

GREAT JOB TO…

Jamie! We hope to see you back again very soon!

GET TANKED

When: Wednesday, February 10
Time: 4-7PM
What: We highly recommend everybody, especially those of you new to CrossFit Peachtree get tanked. This mobile hydrostatic truck provides an accurate assessment of your body fat percentage and lean body mass. In addition, they will give you accurate measurements of your metabolic rate and caloric burn and will also store your results so you can compare them from test time to test time.

Check it out.

There will be a sign up sheet at the gym tonight. Payment is due immediately when you sign up and checks can be made payable directly to Body Fat Test. There will be an envelope for you to put your money in.

CROSSFIT GAMES 2010: TEAM CFPT TRYOUTS!

Hard to believe it, but Games season is upon us. Many of you know that Taylor, Becka, Khaki and Eric will be representin’ CFPT as individuals at the Sectionals, February 27-28. We would love for all of you to come out and support them and cheer them on. I can tell you personally, that having people there cheering and screaming for you means more than you’ll know, so please come out to support. Here is the link to register as a spectator. They are also looking for volunteers, if you want to help out that weekend.

For the team event…we are looking for some peeps that are committed to training hard and going to the Regionals (location TBD) in May to represent Team CFPT in the Team event. This is the qualifying event to go to Aromas and we want to go!! We have until MAY to train for this…that’s a long time and a lot of new strengths can be added to your arsenal! DO IT…

More information…

CRISPY BEEF WITH AVOCADO AND ONION SALAD

For the Crispy Beef
Ingredients
1 1/2 pounds flank steak, cut into 4 pieces
1 green bell pepper, cored and quartered
2 large onions—1 halved, 1 thinly sliced
1 bay leaf
2 garlic cloves, smashed
Salt
1/4 cup plus 2 tablespoons fresh lime juice
3 tablespoons extra-virgin olive oil
Freshly ground pepper

Directions

In a large saucepan, combine the flank steak with the bell pepper, halved onion and bay leaf. Add enough water to cover and bring to a boil. Simmer over moderate heat for 20 minutes. Transfer the flank steak to a work surface and let the steak cool. Strain the broth and reserve for another use. Shred the meat and transfer it to a bowl.
Using the side of a large knife, mash the garlic to a paste with 1/2 teaspoon of salt. Stir the paste into the meat, along with the lime juice, olive oil and sliced onion. Let stand at room temperature for at least 30 minutes or up to 1 1/2 hours. (I have let this marinade for 4-6 hours and it was fine)
Heat a large, flat griddle until very hot. Working in batches, spread the shredded beef on the griddle in a thin layer and season with salt and pepper. Cook over high heat, turning once or twice, until sizzling and crispy in spots, about 6 minutes per batch. Transfer to a platter and serve.

Avocado and Onion Salad
Ingredients
3 Hass avocados, thinly sliced
1/4 small red onion, very thinly sliced
1 tablespoon extra-virgin olive oil
1 tablespoon red wine vinegar
Salt and freshly ground pepper

Arrange the avocado slices on a platter and top with the onion. Drizzle with the olive oil and vinegar and season with salt and pepper. Serve right away.

January 20, 2010 | Filed Under W.O.D. | 21 Comments

01.19.10

10 ROUNDS FOR TIME:

3 Power Cleans @ 90% of 1 RM
5 Ring Dips
7 Knees to Elbows

Power Clean…[wmv][mov]

Ring Dips (CFJ Preview) …[wmv][mov]

Knees to Elbows Demo…[mov][wmv]

POST WOD REFUEL:

Male:
above 12% – 35g prot/15g carb
8-12% – 35g prot/30g carb
below 8% – 35g prot/45g carb

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

WELCOME TO…

Hunter and Matt! We are super excited to have you at CrossFit Peachtree!

GET TANKED?

Anybody interested in getting their body fat tested again? Let us know and we can schedule a day for our friend Bali to come back.

CROSSFIT GAMES TEAM CFPT

Sectionals are right around the corner and, before you know it, Regionals are going to be here. We are looking to put together a team to train together to compete at the Sectionals. The tentative dates we have penciled in for the tryouts are Saturday, March 13 and start training as a team on the 27th. That means you need to start hitting it hard now! If you have any questions, just let us know.

Things to keep in mind are the time and cost commitment. We want people who are committed to training hard together as a team and who can commit to go to Aromas.

Rules:
At the Regional level, an Affiliate Team must consist of a minimum of four to a maximum of six athletes. The team needs to have a minimum of two men and two women.

There will be no team competition at the Sectional qualifiers.

CHICKEN POSOLE

Ingredients:
4 Boneless Skinless Chicken Breasts
2 cans hominy (not exactly Paleo)
4 TBSP chili powder
2 TBSP oregano
1 onion
2-3 cloves garlic, minced
3 cups chicken broth
Cilantro
Limes
Cheddar Cheese (optional and not Paleo)
Jalapenos
Avocado – diced

Cut the chicken breasts in three large pieces each, throw in the crock pot. Put all other ingredients on top of the chicken, including the juice from the canned hominy. Cook on high heat in your crock pot for at least 6 hours. When you are ready to eat it, take out the chicken and shred it up…then put back into the crock pot. Chop up the cilantro (about 1 cup) and mix it into the Pasole before serving.

Serve with lime wedges, avocado and cheese if you are doing dairy, jalapenos (if you like hot food).

This makes a TON, but we like to cook enough to have leftovers for lunch during the week. Enjoy!

January 19, 2010 | Filed Under W.O.D. | 58 Comments

01.18.10

SPRINTS

8 X 100M

DEADLIFT

3 X 5

Yes, you are doing both workouts. After the group led warm up, you will immediately go into running sprints. Immediately following the sprints, you will go into deadlifts.

POST WOD REFUEL:

Male:
above 12% – 35g prot/15g carb
8-12% – 35g prot/30g carb
below 8% – 35g prot/45g carb

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

CONGRATULATIONS!!

To Becka on her Olympic Lifting Cert and Khaki on her CrossFit Kids Cert!

HAPPY 30th BIRTHDAY JIMBO!

Here’s to many more years of fist pumping and spray tan…

MOROCCAN STYLE CHICKEN AND ROOT VEGGIE STEW

Ingredients:
1 tablespoon olive oil
12 ounces skinless boneless chicken breast halves, cut into 1-inch pieces
1 1/2 cups chopped onion
2 garlic cloves, minced
1 tablespoon curry powder
1 tablespoon ground cumin
1 cinnamon stick
2 cups 1/2-inch pieces peeled red-skinned sweet potatoes
2 cups 1/2-inch pieces peeled carrots
2 cups 1/2-inch pieces peeled turnips
1 cup 1/2-inch pieces peeled rutabaga
2 cups canned low-salt chicken broth
1/4 cup dried currants or raisins
1 cup drained canned diced tomatoes
Chopped fresh cilantro

Preparation:
Heat oil in heavy large pot over medium-high heat. Sprinkle chicken with salt and pepper. Add chicken to pot and sauté until light golden but not cooked through, about 1 minute. Transfer chicken to bowl. Add onion to pot and sauté until golden, about 4 minutes. Add garlic and stir 1 minute. Add curry powder, cumin and cinnamon stick and stir 30 seconds. Add sweet potatoes, parsnips, turnips, rutabaga, broth and currants. Cover and simmer until vegetables are tender, about 20 minutes. Add tomatoes and chicken with any accumulated juices to pot. Simmer until chicken is cooked through and flavors blend, about 5 minutes longer. Sprinkle with cilantro and serve.

January 18, 2010 | Filed Under W.O.D. | 18 Comments

01.16.10

MURPH

For Time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. 1 mile = 4 x 400M or 2000M Row

For those of you that are newer CrossFitters, you will be doing mini-Murph today:
800M Run
50 Pull ups
100 Push ups
150 Squats
800M Run

PLEASE NOTE! There is a hard STOP time at 11AM! This WOD concludes Hellweek…go hard and go fast.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

MOBILITY 101

Today at 11AM is the Mobility seminar. Come in for the 10AM WOD and stick around to learn some awesome recovery techniques! You’ll need them after this week!

January 16, 2010 | Filed Under W.O.D. | 3 Comments

01.15.10

KALSU

On the minute:

Complete 5 burpees and perform max rep 135#/95# 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.

CFPT RX: 95# / 65#

PLEASE NOTE: For the majority of you, we are doing a 20 minute AMRAP with this WOD (believe me, that will be more than enough). If you really have the burning desire to try to complete all 100 thrusters, please see the trainer to get approval.

POST WOD REFUEL:

Male:
above 12% – 35g prot/15g carb
8-12% – 35g prot/30g carb
below 8% – 35g prot/45g carb

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

MOBILITY 101 TOMORROW!

Just a reminder that tomorrow, at 11AM is the Mobility 101 Seminar. We highly encourage you to go to the 10AM WOD, then stick around to learn new stretching and mobility techniques. This seminar will benefit everybody!

NO OPEN GYM OR PASSPORT CLASS TOMORROW

Because of the 11AM seminar, there will be no open gym or Passport Class tomorrow!

5 SWEET AND SAVORY PRIMAL SHAKES

Article courtesy of Mark’s Daily Apple
Some days, a fork and spoon can feel like a bit of a hassle. Okay, not really, but the temptation to simply drink our food is one we give into now and then when convenience is a priority. A Primal shake is a good way to mix things up, treat yourself to a healthy snack in the afternoon or add a little extra something to an evening meal. Some shakes, even without the addition of dairy or added sugar, can even satisfy a hankering for dessert.

When you’re making a shake, it’s tempting to throw anything that looks good into the blender, stick a straw in it and suck it down. But be careful; what started as a healthy snack or meal-replacement can quickly turn into a huge glass of carbs and sugar.

In the following recipes we avoid this pitfall by limiting sweeteners and starting our shakes with a solid base of healthy fats, ideally, 50-70% of the total calories. Coconut milk, nut butters and avocado are a good starting point, and you don’t have to choose just one. Coconut milk and nut butters are practically decadent together and coconut milk with avocado is a soothing combination worth trying. The avocado loses all its savory inclinations and blends into a shake with a slightly sweet flavor and incredibly creamy texture. An occasional spoonful of seeds will add fat too, as will a drizzle of coconut or olive oil, or an egg if you’re so inclined. Which leads us to the next layer in our shakes: protein.

Generally speaking, you’ll want to shoot for 10-30 grams or so of protein. Again, nut butters are great for this, and a scoop of whey protein can boost the protein content of any shake. Once you have your fat and protein in place, the last thing to consider is keeping the carbs in check.

Try not to total more than 25 g per shake; the lower the better. Though, of course the precise carb count will depend on your particular goals. Berries work well here. They’re carb/antioxidant ratio is tough to beat and they’re high in flavor, so a mere 1/2 cup is usually plenty.

Even if you concoct the perfect ratio of fat, protein, and carbs, it’s all for naught if the shake doesn’t taste good. If you throw ingredients into a blender in clean-out-the-fridge mode you might end up with some questionable flavors and colors. Then again, you might stumble onto some combinations that are pure genius. We already mentioned the avocado/coconut combination we stumbled upon. We’re equally fond of the refreshing combination of blueberries and kale, and a savory shake made with tomato and cucumber. We’ve provided recipes for these shakes and a few more to get you started, but experimenting is the best way to come up with your own favorite. For example, the last two recipes are delicious as-is but are low in fat, so you might want to either add some fat or create them as a complement to a fatty Primal meal.

Coconut Avocado

1/2 avocado
1/4 cup coconut milk
1 scoop whey protein
2-4 tablespoons water (optional, if needed for texture)
1/2 – 1 cup ice

Chocolate Almond

3 tablespoons almond butter
1/4 cup coconut milk
2 teaspoons cocoa powder
1/2 – 1 cup ice
2-4 tablespoons water (or other liquid)

Spicy Tomato

1/2 cup chopped tomato
1/4 cup chopped cucumber
1/2 avocado
1/3 cup frozen spinach or a small handful raw spinach
1 teaspoon hot sauce or black pepper, or to taste
squeeze of lemon
1/2 cup ice

Berry-based shakes tend to be higher in carbs and lower in fat, which is why we prefer drinking them right before or after a meal that is high in fat and protein, like eggs or steak. You can, however, up the fat content in either of these shakes by adding half an avocado, a spoonful of coconut milk or oil, nut butter, or yogurt if you eat dairy.

Vanilla Berry

1/3 cup frozen berries
1/4 cup coconut water
1 scoop whey protein
1/2 teaspoon vanilla
sprinkle of cinnamon or fresh mint

Blueberry Kale

1/2 cup frozen blueberries
1/4 cup coconut water
1 stalk kale, chopped (stem removed). Kale is easiest to blend if you either boil it for 1-2 minutes or put it in the freezer for 30 minutes or so.
1 scoop whey protein

January 15, 2010 | Filed Under W.O.D. | 45 Comments

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