02.28.10

SUNDAY SCHEDULE CHANGE!

Sorry for the short notice, but the 10AM CLASS HAS BEEN CHANGED TO 9AM ON SUNDAY! Go to the gym early, get a WOD in and then head on over to Stone Mountain to cheer on our peeps!

Sunday’s WOD is a Liz special

February 27, 2010 | Filed Under W.O.D. | Leave a Comment

02.27.10

LIZ SURPRISE

There is only a 9AM class today! Show up for a Liz special and then head over to Stone Mountain to watch the Games!

February 27, 2010 | Filed Under W.O.D. | Leave a Comment

02.26.10

3 ROUNDS FOR TIME OF:

400M Run
30 Wall Ball Shots 20# / 14#
30 Box Jumps

SATURDAY SCHEDULE

There will only be a 9AM class tomorrow and it will be a Liz surprise !

GOOD LUCK!

Best of luck to all our competitors, Taylor, James T, Khaki and Becka and our teams: Team Sweat Hugs: Scotty R, Katie O, Mike D, Nick, Lindsey and Jordan and Team GTL: Frank, Rob, Eric, Dan, Sarah and me!

SECTIONALS INFORMATION

I will do my best to post updates to either Facebook or the blog over the weekend so that those of you that can’t make it out can still keep track of how everybody is doing.

From the Event Coordinator:

Good afternoon affiliates, volunteers, spectator and competing athletes!!

I hope you are all as excited as I am for sectionals, cause they’re almost here! This email is to give you some additional information, clarify a few of the finer details, and just generally and get you up to speed on some additional happenings. Please read all the way through, there’s a lot of good stuff in here!

General Information for Everyone:
When you get to Stone Mountain, you will not need to pay any entry fees. All of that is covered by your registration. Just drive up to the main gate and let the attendant know that you’re there for the CrossFit event. “CrossFit” is the magic word, so after that you’ll be in. There will be signs directing you to the special events area, but, so you have an idea of where you’re going: go straight through the gate and continue straight until the fork in the road. Go to the Right at the fork, then turn Right onto the first street immediately after the fork. Parking will be all the way up/down that street, as well as some room for tents/tailgate sites. Entry/check-in for the event will be immediately after parking, and anyone planning to pay for entry/registration there will need to have cash, exact change ($25/day) if possible. Cash is a safe bet for anything you’d like to buy, so it’s advised to carry some with you.

We have a schedule available on the Rumble website, so, if you are looking for event time information, check there. This schedule is as correct and current as possible, but, we all know the nature athletic competitions, so please don’t be offended if changes/updates to the schedule become necessary. Check back with the website regularly, as any updates (to the schedule or otherwise) will be posted there first.

Children 12 and under will get in for free, and dogs are welcome. There’s a fenced in park near the pavilion, but leash laws apply throughout the park, so please respect that. Also, if you bring dogs, please make sure you have bags on hand and clean up their poopsies.

It’s supposed to be very cold, so please dress in lots of layers! Bring blankets if you’d like, just be prepared! Some snacks and water will be available for volunteers/judges, but everyone needs to pack a cooler with whatever food, water and other recreational beverages you’d like for the duration of the day. There are restaurants in the park for people interested.

There will be room for tailgate tents and lawn chairs, so please bring what you’d like, but be considerate of walkways and set up any tents along the fence if you want to be near the WOD lot.

We’ll have a bunch of sponsors/vendors set up in the pavilion, so take advantage! Life As Rx, Quest, MindBody, Sorinex, Faction, BodyMetrics, SKINS, Mojo Gym Gear, Lululemon, and many others will all be there. Be sure to make it over to the pavilion to check out all the goods. A few special notes – Quest and Faction are both taking orders NOW if you’d like to pre-order any merchandise. As a pre-order incentive, Quest will pay the 6% sales tax on all pre-orders, and will be offering an additional 10% discount on Sports Nutrition products. Faction will allow people to pre-order equipment here and will accept any form of payment, but credit cards are preferred. Mojo Gym Gear is providing plyo boxes for the event and will be selling all 24″ competition boxes at a 20% discount ($125 ->$100), but will only accept cash on site. Pre-ordering and buying equipment at the event are both a great way to save on shipping costs, so get your gym stocked by our sponsors!

Notes for the Competitors:
Pre-registration is available at BTB Ponce from 7:30 – 8:30 PM on Friday, February 19, 2010. Feel free to come by.

Individual athletes will all have bib #s. You MUST keep your shirt on while competing! If you take your shirt off, you are voluntarily removing your bib, and therefore no longer competing, i.e. – you are automatically disqualified from that event. It’ll be too cold to go shirtless anyway, so just stay clothed.
Team competitors, we were serious about matching/having a theme. You all won’t have bib #s, so make sure we can tell you’re a team!

We’ve tried to cover all the loopholes with rules for standards between our written rules and the demonstration videos. We all know good movement and bad movement, so rather than “testing the judges” and possibly losing a rep, please ask any questions you may have about movements prior to the workout. Arguing with the judges will NOT be tolerated. If you disagree with a judge during your workout, you will be given 1 warning. If you continue to give your judge shit, that’s an automatic DQ. Please respect the judges.

Thank you all so much for your involvement in this great event. You all are the reason we have such a wonderful CrossFit Community. This email has a lot of important information, so make sure everyone you know that’s coming to Sectionals has gotten it by forwarding it along if needed. After all, sharing is caring…

Now – GET PUMPED and we will see you this weekend!!

February 26, 2010 | Filed Under Events, W.O.D. | 54 Comments

02.25.10

FOR LOAD:

Front Squats 5 x 5

Front Squat Good/Bad Bi-panel: [wmv][mov]

FOR TIME:

42, 30, 18 Push ups
21, 15, 9 Ring Dips (or regular dips, just a 1-to-1 scale)

So, round one would be 42 push ups and 21 ring dips and so on.

WELCOME TO…

Glenda! We are super excited to add Glenda to the CFPT Family as an intern. You’ll be seeing her around the gym often, if you haven’t met her yet, be sure to say hi .

HAPPY BIRTHDAY TO YOU!

Happy birthday to you! Happy birthday dear Baby Noel! Happy birthday to you!

SATURDAY SCHEDULE CHANGE AGAIN!

We will only be having a 9AM class on Saturday!

TWO DAYS AND COUNTING

Until the Georgia Rumble at the Rock aka: Georgia Sectionals. I hope to see all of you there, cheering on our athletes! The coordinators and volunteers have put a ton of work and effort into this event, so it’s sure to be a cool one…don’t miss it!

WHAT DO YOU WANT TO DO BEFORE YOU DIE

Ray and I watch this show on MTV, so when I saw this article from Nerd Fitness, I thought it would be a good post. Have you ever thought about it? What do you want to do before you die? It sounds cliche, but life is short and goes by quicker every year. How many of you say, “I wish I could do that…” or, “I really want to do that someday…” Why not today? There is never a good time, never enough money, work or day to day life will always get in the way, but you have to make time to fulfill those dreams, who wants to wake up one day, full of regrets or unfulfilled wishes? Dream big.

I just bawled my eyes out while watching MTV.

Now, before you judge me (boo pre-judgement), please hear me out. I just finished watching the latest episode of The Buried Life, a show that has quickly become my favorite 30 minutes of television every week. What the heck is The Buried Life, you ask?

Relying on goodwill, guts and gumption Duncan, Ben, Dave and Jonnie travel the globe in a purple transit bus to complete a list of ‘100 things to do before you die’. For every item they complete on their list, they help a stranger achieve one of their dreams. Everywhere they go they ask the question: What do you want to do before you die?

I’ve only seen two episodes of the show and I’m already hooked. I’m absolutely in love with the premise and the show itself is highly entertaining and motivational. Sure, the crazy things on their list make for some excellent television – but the best part of the show is clearly their weekly attempt to help a complete stranger cross something off their own list. On the episode that had me crying, the guys raised enough money to fly a young girl out to Colorado to visit her mom’s grave for the first time. It was unbelievable.

When you break it to the simplest terms, this is what life is all about – making memories, finding a way to be happy, taking chances, and helping others do the same.

I feel like I have an opportunity to do some pretty awesome things in my life, and Nerd Fitness is allowing me to help others cross things off of their own lists. Whether it’s losing 100 pounds, running a marathon, or sticking around long enough to watch your kids graduate college, I want to help you with your list. I’ve seen what getting in shape can do for somebody’s self-confidence and drive – If I can help you turn things around in your own life, you’ll hopefully inspire others to do the same.

I realize it’s really uncool to watch MTV these days, but this show is worth a watch – it’s a half-hour reminder to have some fun, do things you love, and help other people along the way. Whether they’re trying to party at the Playboy Mansion, make a toast at a stranger’s wedding, or compete in a Krump contest in L.A., the Buried Life are living proof that anything is possible if you put your mind to it.

If you want to check out the show, you can watch full episodes over on MTV.com.

Now, while I’m helping other people level up their lives, I’d like to eventually cross a few things off my own list (which I just started making myself). Here are six things I’d like to do cross off my list:

Become a published author.
Visit New Zealand.
Skydive.
Get in the end credits of a movie.
Save somebody’s life.
Compete in Ninja Warrior

Some of those things seem relatively easy given enough time and money, others not so much (Ninja Warrior, saving somebody’s life), but I honestly feel like nothing on this list is off the table. That’s why it’s on my list!

I want to hear five things from your list in the comments – nothing is considered too easy or too hard. Make sure you put down your correct email address (it will remain private) when posting a comment, so I can reach out to you if there’s anything I can do to help you cross something off your list.

Let’s have some fun, and let’s help each other.

February 25, 2010 | Filed Under W.O.D. | 70 Comments

02.24.10

AMRAP IN 15 MINUTES OF:

Burps-n-Bells
15 Burpees
10 KB swings 55# / 35#

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…

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

T-MINUS THREE DAYS…

Until Sectionals! Teams, please make sure you check out the Rumble at the Rock blog as there have been some modifications to the team WODs. I did get some clarification on the Relay WOD: “each “leg” of the race will be completed by 1 male and 1 female (so the whole shuttle task will be completed by just those people, and no one else on the team. No legs may be completed consecutively by the same people, but, for example, if you only now have 2 ladies, the first one may do the first leg of the relay, the other female will do the second leg of the relay, and the first female will come back to do the third leg.”

Here is a map to help everybody figure out parking and where the venue is at. I would highly encourage spectators to get there early so you don’t have to mess around with parking…plus, get there to cheer on our peeps!! Individuals, be sure to arrive BY 7:30AM to check in! Teams, please plan on arriving BY 11AM so we can get organized and do some last minute planning.

Saturday
7:00 AM Gates Open / Volunteer Check-In
7:30 AM Athlete Registration
8:30 – 9:30 AM Team Captain Registration
9:00 AM Start
12:00 PM Affiliate Teams Report
12:30 – 2:00 PM Affiliate Team Chipper
4:00 PM End of Day 1

Sunday
8:30 AM Individual Competitor Arrival
9:00 AM Start
12:00 – 2:00 PM Affiliate Event Two
3:30 PM Closing Ceremonies

SATURDAY CFPT SCHEDULE

Since we want all of you out there supporting our peeps and checking out what a CrossFit competition is like, there will only be a 9:30AM class on Saturday. The 10AM is as regularly scheduled on Sunday.

HOW HARD ARE YOU WILLING TO WORK

Article courtesy of CrossFit Gamer

If you were asked by the CrossFit gym you train at to show up on a Sunday when the gym in normally closed, for an undisclosed reason involving your future membership, would you show up?

Let’s say you do show up and you see some other gym members there as well and by talking with them, you realize they were told the same thing, and you realize that the other people you see around you are known to half-ass their workouts in the gym and that apparently, you have been categorized as that type of member as well.

Then the owner of the gym comes out and explains to everyone that some changes are going to occur at the gym and that each of the members invited there on this day are going to be asked to complete a workout right now.

The WOD is to sit on a rower, and at the sound of the whistle, row for an unspecified time to reach an unspecified distance.

Those that are unable to complete the WOD to the prescribed distance in the time limit allotted would be asked to leave the gym and their membership would be revoked permanently.

So let me ask you. Would you row? You don’t know if the allotted time will be 15 seconds or 2 hours and 15 minutes. All you know is that if you decide to sit on that rower and give it a go, you will need to row with everything you have right out of the gate and hold on for dear life.

Do you value your CrossFit membership enough to lay it on the line? Do you value your health and fitness level to commit to something, to an experience like this, that would demand such a powerful physical cost to perform?

Or would you just walk away and quit? Justifying your decision with the thought that the WOD and what has been asked of you was unfair or stupid.

Can you imagine a gym, a for-profit organization, actually doing this to their paying gym members?

And let me ask you one more thing. At the CrossFit gym you train at, would you be one of those half-ass members invited to this kind of event?

February 24, 2010 | Filed Under W.O.D. | 55 Comments

02.23.10

FIVE ROUNDS FOR TIME:

3 Power Snatch 95# / 65#
15 Overhead Squats 95# / 65#
Run 400M

Power Snatch [wmv][mov]

Overhead Squatting Safely [wmv][mov]

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

CONGRATULATIONS SUNG!

A week or so late…but congrats on getting your first muscle up!

FRIENDS DON’T LET FRIENDS GET FAT!

Pool season is quickly approaching…and, while we know we are all doing CrossFit to get healthier and fitter…let’s face it, we all want to look good in a bikini! We want to help you and your friend out by launching: Friends don’t let friends get fat! For the month of March we are offering $50 off your next month if you bring in a friend and they join. Help your friends look good naked, help yourself by saving some coin (to be used during pool season for Paleo margies) and help CFPT continue to build a kick ass community with people you dig! Please have them contact us to set up an appointment for their intro session.

FOUR DAYS…

Until Sectionals! This is just a reminder that we will only have a 9:30AM class on Saturday and to get out there and support your fellow CFPTers: Taylor, Khaki, Becka and James as they compete individually and teams: GTL and Team SweatHugs as they compete in the affiliate rumble!

EXPOSING THE CHOLESTEROL CON

Article courtesy of Free the Animal

This is just a rather quick hit & run with some excerpts and commentary that I wanted to post because it’s nice to finally see something in the mainstream news that echos what I and my fellow bloggers have been saying all along, for nearly three years in my case. From MSNBC:

Bad cholesterol: It’s not what you think

Yea, no shit. And it never was. And there was little justification to ever create the “tidy narrative” in the first place.

For decades, a tidy narrative about the relationship between LDL cholesterol and heart disease has affected everything from the food we eat to the drugs we take to the test results we track and the worries we harbor. This oversimplified view of cholesterol — that all LDL is the same and that all LDL is bad — has enabled the adoption of an accompanying oversimplified dietary belief, that all saturated-fat consumption raises your risk of heart disease.

Oversimplified view of cholesterol –> oversimplified view of diet –> complex and dangerous drugs –> obesity –> diabetes –> more complex and dangerous drugs –> lots of drug company profits –> lots of assholes still out needlessly scaring people to death.

The LDL hypothesis has also encouraged many of us to swallow the most-prescribed class of drugs in recent history. Americans spent more than $14 billion on LDL-lowering medications in 2008. Whether that money came out of their own pockets — straight up, or through ever-escalating co-pays — or out of the hemorrhaging U.S. health-insurance system known as Medicare, it’s a huge expenditure. Twenty-four million Americans take statins, and the latest health directives suggest that those numbers should be higher. And why stop at grown-ups? Some pediatricians want to start feeding Lipitor (and the like) to kids.

$14 billion for something with tons of side-effects and of dubious, nonexistent value for all but a small subset: men under 65 who’ve already had a coronary event. Sure, if you’ve had a heart attack already, go right ahead and “trust your heart to Lipitor.”

LDL comes in four basic forms: a big, fluffy form known as large LDL, and three increasingly dense forms known as medium, small, and very small LDL. A diet high in saturated fat mainly boosts the numbers of large-LDL particles, while a low-fat diet high in carbohydrates propagates the smaller forms. The big, fluffy particles are largely benign, while the small, dense versions keep lipid-science researchers awake at night.

But here’s the problem: The typical LDL test doesn’t distinguish between large and small LDL particles — it can’t even spot the difference. And people can have mostly large LDL or mostly small LDL in their overall LDL, depending upon a host of genetic, lifestyle, and environmental factors. Your own personal mix may make all the difference between living to a heart-healthy old age and becoming a Monday-morning casualty at your desk.

Right. And Americans are spending $14 billion per year on statins and it’s based on irrational, uncorrelated, unproven associations with a measurement technology that “can’t even spot the difference.” I’ll bet the drug companies are all over getting this new measurement technology into wide usage. Yea, right.

Now, to heap even more outrage on the deal, how long back has it been since it was known that the small-dense sub-particles associated and reasonably predicted heart disease risk? 1976, almost 35 years ago. Dr Krauss recounts:

The heart-disease community was not impressed. “It took me 4 years to publish that paper,” he says, recalling his early work on sub-particles in the late 1970s. “That’s beginning to tell you some of the obstacles I was going to face.”

Big surprise, eh? There’s more.

But during experiments, Dr. Krauss discovered that while a diet high in saturated fat from dairy products would indeed make your LDL levels rise, “saturated fat intake results in an increase of larger LDL rather than smaller LDL particles,” as he wrote in an American Journal of Clinical Nutrition review he co-authored in 2006. A diet heavy in full-fat cheese and butter — but not overloaded in calories — triggered the relatively harmless health profile described as pattern A. [...]

Not only is dairy fat unlikely to increase heart-disease risk, Dr. Krauss and others have learned, but reducing saturated fat in a way that increases carbohydrates in a diet can shift a person’s LDL profile from safe to dangerous. That’s pretty much what happens whenever some well-meaning person with “high LDL” starts eating “low-fat” frozen dinners filled out with corn-derived additives, all the while engaging in the customary ravaging of a basket filled with dinner rolls.

February 23, 2010 | Filed Under Nutrition, W.O.D. | 45 Comments

02.22.10

GARRETT

Three rounds for time of:
75 Squats
25 Handstand push-ups
25 L-pull-ups

This WOD will be scaled accordingly!

FOR TIME:

Run or Row 5K

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 Veronica and Sung on their Level 1 Certifications!

CROSSFIT GAMES SECTIONALS THIS WEEKEND!

The final countdown is here! The Sectionals are this weekend and CFPT is representin’ with individual competitors, Taylor, Khaki and Becka and two affiliate teams.

Because we want all of you out there to support and cheer them on, the schedule will be as follows:

Saturday: 9:30AM ONLY
Sunday: 10AM

Teams: please check out the Sectionals website, as the WODs have been modified and clarified. I think everybody will be happy with the changes .

MOVEMENT FOR MACEY

Unknown and unknowable. It’s what CrossFit is supposed to help us prepare for. But, what if the unknown or unknowable is a doctor telling you your child has a disease with no cure and a life expectancy of 37 years, at best? How do you prepare for something like that?

You don’t. Not even CrossFit can help you prepare for something like that.

But the beauty of CrossFit is that it still CAN help in times like this. CrossFit is more than constantly varied functional movements performed at high intensity…CrossFit is about community. A community that cares, loves, that gives back and pays it forward…a community that essentially becomes a family.

The Doenges are our family. Not by blood, but by choice. The Doenges are kind beyond any words I can write. They are the type of people you want in your life. The type of people that truly enhance your life. The type of people that you meet and you feel instantly loved and welcome in their lives. I am not religious…but we are truly blessed to know such an amazing family.

So, last week, when we received the news about Macey, we were devastated. Macey is a very active, 10 year old, 4th grade girl with a strong spirit. And, she was just diagnosed with Cystic Fibrosis. This is a life threatening genetic disease that affects the lungs and digestive system. Currently there is NO cure for Cystic Fibrosis.

Macey’s wish is that no other child becomes sick with CF. In order to make her wish come true, she is trying to raise at least $20,000 to help find a cure in the GREAT STRIDES fundraiser for CF. GREAT STRIDES is the Cystic Fibrosis Foundation’s largest and most successful national fundraising event. Macey will be walking in the GREAT STRIDES walk at the 2010 Naperville – Riverwalk Grand Pavilion walk on 05/22/2010.

We heard this and we knew we had to do whatever we could to help Macey reach her goal.

We are in the process of working to set up an event, similar to Fight Gone Bad…Movement for Macey. On Saturday, April 3rd we will host a WOD dedicated to this little hero, and the part that we are the most excited about is that CrossFit Naperville (where Macey lives) is going to be partnering up with us as well. We’re hoping she’ll be able to make it out to CF Naperville to attend the WOD . Our goal is to help Macey reach, and hopefully far exceed her goal of $20K. We know that times are tough for everybody right now, but we hope that you can open up your hearts and pocket books to help out this little girl.

We will be setting up a PayPal donation page and will be providing you more information about the event soon…so stay tuned for details!

Cystic fibrosis (CF) is a devastating genetic disease that affects tens of thousands of children and young adults in the United States. Research and care supported by the Cystic Fibrosis Foundation is making a huge difference in extending the quality of life for those with CF. However, we continue to lose precious lives to CF every day. That’s why your help is needed now more than ever to ensure that a cure is found sooner – rather than later. To learn more about CF and the CF Foundation, visit www.cff.org.

FILFEST 2010 RECAP

I was on the outside looking in. A WOD was going on, there were people moving, sweating, swearing, laughing…it was like watching TV on mute. And, in that split second, I felt such an unbelievable pride. Proud of what Ray and I have built, proud of the people putting their all into the workout. I also felt incredibly humbled.

Ray and I attended Filfest 2010 this weekend. Filfest is a gathering of CrossFit Affiliates from around the world, a chance to get together, listen, learn and make connections. Of course, one of the main speakers was Coach Glassman.

As Coach was speaking, he stated that he was there for us, the Affiliate owners. That our success determined his, and CrossFit’s success. That without us, CrossFit was nothing. And, I realized a few things…

First, that Coach probably felt how I did in that moment, when I was on the outside looking in. Being in awe of what we have built, being so proud and humbled by it all. Feeling so very fortunate. There are times that it is overwhelming, there are times when what we do isn’t very fun. But, at the end of the day, we are helping to change lives and make things better…and it makes it all worth it.

And the other thing I realized is that what Coach said to us, the Affiliate owners is also true for YOU. Our success, CrossFit Peachtree’s success, depends on YOU and your successes. Without you guys, there would be no CFPT, no community, no CrossFit movement at all. You should feel very excited to be a part of the CrossFit movement…it’s exploding, it’s changing lives and changing the way that people think about nutrition and fitness and health. We are all in the very beginning of a movement that is really making a difference in the world and each one of you is responsible for that. By telling your friends, family and co-workers about this crazy thing you do called CrossFit, you are helping to change people’s lives.

In the coming months, there are going to be a few more changes around the gym. We are excited about the ideas we have come up with, with the programs that we hope to launch by the fall, and just a few things to make CFPT even better than it already is !

So, thank YOU. Ray and I want you to know we are here for you, to help you be successful. Whether it’s that next PR, losing body fat, or if you just need an ear…that’s what we are here for.

February 22, 2010 | Filed Under Events, Hero Workouts, W.O.D. | 52 Comments