02.19.10

FOR TIME:

21-15-9
thrusters 95# / 65#
burpees

FRIDAY NOON CLASS

The Noon Class today is cancelled. Evening classes are as regularly scheduled.

GOOD LUCK VERONICA!

Veronica is off to her Level 1 cert this weekend! We are super excited to have her as a part of the CFPT coaching staff.

February 19, 2010 | Filed Under W.O.D. | 89 Comments

02.18.10

DEADLIFTS

5 x 5

FOR TIME

21-15-9-4 Wall Balls 20# / 14#
4-9-15-21 Burpees

Or do both

FRIDAY NOON CLASS

The Noon Class on Friday of this week is cancelled. Evening classes are as regularly scheduled.

GOOD LUCK VERONICA!

Veronica is off to her Level 1 cert this weekend! We are super excited to have her as a part of the CFPT coaching staff.

FILFEST 2010

Ray and I are off to Mi-yammy today for the CrossFit 2010 Filfest. We’re excited to hear lots of great information and to bring it back to CFPT.

February 18, 2010 | Filed Under W.O.D. | 64 Comments

02.17.10

TABATA THIS

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise and total for final score. E.G., 10, 22, 9, 15, 15 = 71

FRIDAY CLASS CANCELLATION

The Friday noon class is cancelled this week. Evening class are as regularly schedule.

SECTIONALS COUNTDOWN!

Thanks to those of you that signed up to volunteer! We are super excited…Sectionals are almost here! For those of you that haven’t signed up to spectate yet, please do so. Looking to car pool with some CFPT peeps…post something on the blog!

Here is the tentative schedule for the weekend:

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

Looking forward to seeing all of you there!

PALEO PORK CARNITAS

I haven’t had this yet, but found this on CFSCC’s Eat This Blog. Looks really yummy…I’ll definitely be giving it a try next week!

Pork Carnitas Recipe:
Pork shoulder
about 1 tsp of each spice:
garlic powder
onion powder
cumin
oregano
1/2 tsp. cinnamon
2 bay leaves
1-1/2 C low sodium chicken broth
olive oil

Trim pork of as much fat as possible. Cut into pieces, and season with spices. Brown meat in olive oil. In crock pot, put 1-1/2 C chicken stock, and the two bay leaves. Add pork and cook on low for 6+ hours! YUM… Shred pork before serving.

Cauliflower Spanish Rice:
1 head cauliflower
1 tsp. olive oil
3 cloves garlic, minced
1/2 yellow onion, finely chopped
1 small green bell pepper, finely chopped
3 T cilantro, chopped
2 T tomato paste (no added salt)
1 T water
1 4oz. can diced green chilies

Rice the cauliflower in a food processor, set aside in a microwavable bowl. In a saute pan, heat olive oil and saute onions, garlic and bell pepper. When onions are translucent, add tomato paste and green chilies and Tbsp. water. Turn heat down low and add cilanto… and maybe a little salt and pepper to taste (optional). Mixture will be slightly paste-like. Add to cauliflower, mix well, and heat in microwave for about 5 minutes (covered) and about 80% power.

February 17, 2010 | Filed Under Nutrition, W.O.D. | 57 Comments

02.16.10

10 ROUNDS FOR TIME OF:

3 Power Snatch 115# / 80#
10 Box Jumps 24″

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

HAPPY BIRTHDAY…

Happy birthday to you! Happy birthday to you! Happy birthday dear Katie O!!!!!! Happy birthday to YOU!

SECTIONALS COUNTDOWN!

The Sectionals are almost here! Be sure you have signed up as either a spectator or a volunteer…hope to see all of you there!

LEAN CUISINE…

Article courtesy of Son of Grok

I am not sure what is meant to be lean on these things.

Lean in that the portions are so small?
Lean in taste and flavor?
Lean as in lean forward as your gut drags you around?

Whatever the reason, the Lean Cuisine name makes it sell. It is crazy how well these things sell.

I brown bag my lunch most days. I bring an insulated lunch bag with an ice pack to keep my lunch cold. It isn’t that we don’t have a fridge at work…. Its just that there is no room in it. The fridge AND the freezer are literally packed to the brim with Lean Cuisines. This is not an exaggeration… they are completely full with the little cardboard boxes. With the exception of an occasional egg-o waffle box or Marie Calendar pot pie, 90% of these cardboard boxes say “Lean Cuisine”. It is crazy.

Now I am not going to lie. There have been times in my life where I lived off little freezer boxes. Michellina’s and the generic cheapies were sometimes all I at 3 meals per day. They were cheap and easy to make. They were VERY cheap and VERY easy to throw in the microwave.

Occasionally when they were on sale I got the Lean Cuisines too. You know what? They were terrible! I think I once ate the cardboard box that it was in on accident because it indeed did taste as good as the meal. That and it doesn’t really matter how many of these gross little meals I ate, I was inevitably still starving afterwards.

Now on to the speed and convenience of Lean Cuisines. The simplicity of opening the box and tossing it in the microwave is completely negated at my work. Come lunch time, there is actually a line the forms at the microwave. People queue their food up and actually tell each other “Your turn” as they retrieve their heated plasticy cardboard contraptions. Considering that each meal takes 3-5 minutes or so to heat up, it can easily be 20-30 minutes before it is your frozen cuisines “turn” to get fried. Me? I whip out my lunch bag and dive into some delicious egg salad, nuts, pork rinds, veggies. No wait… instant delicious gratification.

Ugh and the smell of these things. It doesn’t even smell like food. During the Lean Cuisine Queue at lunch, an awful aroma fills the office. It is funny because sometimes I do bring leftovers that need reheated. Once I heat up my meatloaf etc., I usually get quite a few people coming by my desk asking what that “Delicious smell” is and also frequently get told “did you bring enough for me?” Funny, though Lean Cuisine appears to be bountiful enough for all, no one really seems to enjoy eating it.

February 16, 2010 | Filed Under Nutrition, W.O.D. | 47 Comments

02.15.10

AMRAP in 15 Minutes of:

4 Handstand push-ups
8 Kettlebell swings 70# / 50#
12 situps (GHD for those that want to …first come first served)

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

GEORGIA CF GAMES SECTIONALS

11 days and counting until the Sectionals!! CFPT is bringing it with individual competitors Taylor, Khaki and Becka and two Affiliate challenge teams! For those of you that have not yet attended a CrossFit competition, we highly encourage you to attend or volunteer. Volunteers are needed and highly appreciated by all…plus you get in for free ! This is an awesome opportunity to meet some other CrossFitters, see how amazing the CrossFit community is as a whole and watch some amazing athletes compete. And, from a selfish point of view, I know myself and all the others that are competing would really appreciate the support, encouragement and screams of you guys! Click here for more information and to sign up as a spectator or volunteer…

Want an idea of what to expect? Take a peek at this video from the Midwestern Sectionals this past weekend. A few of you will recognize the WOD from this weekend too

TOO MANY MORONS, TOO LITTLE TIME

Article courtesy of Free the Animal

One could make a full-time job of pointing out such scientific illiteracy.

"What we know from science, not just cavemen, is that a diet full of fruits, vegetables, fruits and plenty of whole grains, lean protein and healthy fats – that’s what leads to longevity," said Keri Gans, spokeswoman for the American Dietetic Association.

"Let’s think about how the cavemen lived. They didn’t have very long lives," she added. "Unfortunately it’s another fad. It’s another gimmick of a diet."

First of all, I must register my displeasure with using the term "caveman" to denote what we’re about. It’s bullshit and does us no good. What we’re talking about is the tool making, cunning, hunting, gathering, movement, migration, social milieu, and evolutionary logic of Wild Human Animals. That’s more broad, more widely integrated, and impervious to ridicule. Although…we’ll unfortunately still have to deal with moron illiterates such as "Keri Gans, spokeswoman for the American Dietetic Association," quoted above. You can’t fix stupid.

Listen, dipshit: you don’t even know what you’re talking about. Grains were not, ever, part of the equation until 10-15,000 years ago. They just weren’t, and I haven’t the time or inclination to explain it to you. Go get a good anthropology and archaeology text. Read it. Oh, and you can start right here. That should take only five minutes of your generally wasted time.

But in short, even more than being highly impractical to have consumed many, if any, grains, it likely would have been impossible for most throughout our last 2.5 million years of evolution.

"…Fruits, vegetables, fruits…lean protein…healthy fats?" So lemme get this straight. Double up on the fruits — which were fibrous, tart, and seasonal for wild humans — eschew the fattiest, nutritionally dense animals in the face of winter or an ice age, and, no doubt, lube up on industrial lubricants.

The raw beans are broken down to thin flakes, which are then percolated with a petroleum-based hexane solvent to extract the soya oil…The oil then goes through a process of cleaning, bleaching, degumming and deodorizing to remove the solvent and the oil’s characteristic “off” smells and flavors. The lecithin that forms a heavy sludge in the oil during storage used to be regarded as a waste product, but now it has been turned into a valuable market in its own right as an emulsifier.

"Healthy fats…leads to longevity." Yea, righto.

Next stupidity: "They didn’t have very long lives." Now, I must ask, is this something on which you have done original research, or are you just regurgitating the vomit you were fed? Here, another five minutes of your time. And what the hell? Another five.

"Another gimmick of a diet," eh? Well, then, why shan’t we just add profound arrogance to the (growing) list of offenses?

Who do you think you are, anyway? I’ll tell you who you are: you’re a pompous ass, know-nothing who’s falsely elevating herself to a position of adequacy to comment on — not to mention criticize — something you’re unqualified to even think about, yet. Shorter version: a moron spouting drivel in a laughably authoritative manner and too ignorant to know.

What we’re talking about are people who have taken charge of their health because whoring institutions, such as the one you represent, have failed them miserably, while all they get for your incompetence (and even more whoring) are admonitions of judgment, guilt, shame. It is you who should be ashamed — along with your fellow hucksters.

And how have they gone about achieving such "miracles" for themselves while using their own minds, logic, self experimentation — and on their own authority?

They’ve ditched the real gimmick of a diet…that 10,000-yr-old agricultural monstrosity and disgrace you and your cronies are busy peddling; and instead, have embraced a diet suitable for human consumption that’s 2.5 million years in the making.

You’re dismissed.

February 15, 2010 | Filed Under Events, W.O.D. | 16 Comments

02.13.10

AMRAP IN 20 MINUTES OF:

One rounds consists of:
1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips

TODAY’S SCHEDULE

9:30 and 10AM Regular WOD
10:30AM Passport Class
10:30-11:30 Open Gym

DRIVE SAFELY!!!

February 13, 2010 | Filed Under W.O.D. | 1 Comment

02.12.10

FOR TIME:

15-10-5 Clean & Jerk 135# / 95#
5-10-15 Handstand Push Up

So the first round you do 15 C&J and 5 HSPU, and so on…

STORM WATCH 2010

Everybody is freaking out about snowfall today…and we all know what the road look like around here when it actually does start to snow. We plan on being open tonight, but if this epic storm hits and the road are a mess, we will close the evening classes. Please check the blog before coming in.

SATURDAY SCHEDULE

Don’t forget, tomorrow is our 10:30 Passport Class!

Also, we now have a 9:30 and 10am regular WOD.

WHEY PROTEIN POWDERS AND HOW THEY MEASURE UP

Article courtesy of Mark’s Daily Apple

What about oxidized cholesterol? Aren’t most whey protein concentrates exposed to significant amounts of heating that oxidizes the cholesterol?
Oxidized cholesterol is potentially dangerous. In fact, along with Ancel Keys’ fudging of the saturated fat intake data, it was the oxidized cholesterol-fed rabbit model that jumpstarted the crusade against fat and cholesterol. Undamaged dietary cholesterol wasn’t atherosclerotic; oxidized dietary cholesterol was the stuff that contributed to arterial plaque (feeding pure cholesterol to an obligate herbivore played a part, too) in the rabbit.

Depending on how whey protein concentrate is processed, some of its cholesterol is oxidized. The higher the temperature used, the greater the oxidation. Sounds horrible, right? Not so fast. The average serving of whey protein concentrate contains 30 mg of cholesterol. Let’s assume every last milligram of that is oxidized – sounds pretty terrible, right? Maybe not. Consider the average egg, which contains 220 mg of cholesterol. If you scramble that egg, breaking the yolk and exposing it to oxygen and heat, a significant portion of the cholesterol may be oxidized. I don’t know about you, but I’ve been known to put away half a dozen eggs in a single sitting. Granted, I usually fry mine in butter and try to preserve the structure of the yolk (partly because it tastes better, and partly to dip my bacon), but I’d wager that anyone who eats cooked eggs on a regular basis eats some small amount of oxidized cholesterol, too. Even if just a tiny fraction of that 220 mg/egg cholesterol is oxidized, it’s comparable to the amount you’re getting from a whey protein shake every now and then.

I’m not too concerned with it, personally. We already know that regular egg consumption has a net positive effect on blood lipids, including levels of highly oxidative small, dense LDL. We also know that whey protein supplementation decreases VLDL, at least in rats, and that lactoferrin, a whey protein concentrate component, appears to reduce LDL oxidation. Even if you’re consuming a modicum of oxidized dietary cholesterol from the occasional scoop of whey protein power, the benefits – including increased lean mass, better recovery from strength training, as well as a reduction in atherogenic lipids – seem to outweigh any potential negatives. Additionally, when we consume oxidized cholesterol in the bioreactor that is the stomach (at a very low pH) we may also be mitigating some of the potential harmful effects of oxidized cholesterol.

Is grass-fed whey protein worth the extra cost?
I don’t think so. If ethical concerns are your primary reasons for eating grass-fed beef and dairy, it might make sense to shell out the extra dough for grass-fed whey powder, but if you’re drawn to it for the health benefits, don’t bother. There really aren’t any. Think about why we prefer pastured animal products in the first place – favorable fatty acid profiles, more fat-soluble vitamins, cleaner, better-tasting meat (once you get used to beef tasting like beef). Why do we take protein powder? For the protein. We aren’t expecting incredible flavor, vast amounts of vitamins, or healthy fats; we just want some fast-acting protein. Feel free to use grass-fed whey protein, but don’t think it’s doing anything special. You’re better off buying grass-fed meat (and dairy) instead.

When’s the best time to take whey protein, if I’m looking for increased protein synthesis and muscle recovery?
I generally don’t worry about meal timing too much, but if you do, take your whey protein within a half hour post-workout. Your muscles will be insulin sensitive and primed for nutrients and glycogen, so the insulinogenic release from the whey will be a boon.

Other Proteins
Of course, whey isn’t the only protein powder around. It’s my personal favorite for a few reasons (the anti-atherogenic qualities, the fast absorption, the positive effects on lean mass development), but a number of you asked about other sources, so here’s some info on a few of the more popular varieties, including their respective biological values (BV).

The BV is one way to measure a protein’s “usability.” The higher the BV, the greater the proportion of available protein that can be synthesized by the body’s cells. Higher BVs also indicate a greater amount of essential amino acids – those amino acids that the body cannot synthesize or convert on its own and must instead obtain from the diet. Whey protein concentrate, for example, has a biological value of 104, while isolate has a BV of 100. Milk itself? 91. Beef? 80. You want a high biological value in your powders especially, since their only reason for existing is to provide a quick, easy influx of dietary protein. Interestingly, BV goes down with greater protein intake. Whey’s BV of 104 is at intakes of 0.2g/kg; it drops to around 70 at 0.5g/kg. While this isn’t really an issue for a PBer who uses shakes sparingly as supplements and gets most of his or her protein from whole foods, it might dissuade one from getting all their protein from powder.

Note, though, that biological value does not refer to the amount of protein in the powder; it only refers to the usability of the protein in the powder. A particular powder might be 60% protein, and the biological value would tell you exactly how much of that 60% is usable by the body. Different powders have different protein contents. Hemp protein, for example, is often about 50% protein, but it varies by the manufacturer. A quick glance at the nutrition facts should clue you in.

There’s also the protein digestibility-corrected amino acid score (PDCAAS), which is the method by which the World Health Organization evaluates protein value. It’s a newer model, and it’s based on the amino acid requirements of humans, specifically children. Most protein powders (and their consumers) stick with the BV, but the PDCAAS is gaining in popularity. Whey protein (both isolate and concentrate) has an optimum PDCAAS of 1.

Casein Protein
BV – 77
PDCAAS – 1

Derived from that other variety of milk protein, casein protein powder doesn’t absorb as quickly as whey. It’s a complete protein with the full range of amino acids (including ample amounts of glutamine, which transports nitrogen to tissue), just like whey, but it’s potentially far more problematic because of the autoimmune/allergen issue. Those with dairy allergies should probably avoid it. Bodybuilders swear by casein; they dig it for the slow absorption rate and tend to take it before bedtime. One (industry funded) study found that casein was inferior to whey protein in terms of body composition and muscular strength outcomes, so I wouldn’t replace whey with casein just yet. There may be some benefit to taking both, though, seeing as how both casein and whey are a package deal in nature. Milk is certainly a popular post-workout recovery drink, and it contains both casein and whey.

Egg White Protein
BV – 100
PDCAAS – 1

Egg white protein powder is another highly bioavailable protein choice. In fact, it’s so bioavailable that it represents the BV against which all others are compared (that’s why whey can have a BV exceeding 100). All the amino acids are represented. If you’re concerned about oxidized cholesterol, stay away from whole egg protein powder. You may be able to get a hold of a minimally processed whole egg powder with very little oxidation, but you’ll probably end up spending a ton of money. Just eat actual eggs or stick with egg white powder instead. The Paleo Diet blog recommends egg white protein powder for those with autoimmune disease, but it’s worth noting that egg whites themselves can be rather potent allergens, so use caution.

Pea Protein
BV – 65
PDCAAS – 0.69

I’m generally down on vegetarian protein powders. In my experience, they just don’t work as well as the animal-based ones. We’re not meant to get all our protein from vegetable sources, and our absorption of vegetable-based protein isn’t as efficient, so you have to consume far more pea protein powder just to get enough – and this stuff can get pretty pricey. No protein powder is perfectly Primal, but pea protein powder is even less so. If egg and milk protein powders are off limits for whatever reason, though, give pea protein a shot.

Rice Protein
BV – 83
PDCAAS – 0.47

Rice protein powder is created by isolating the protein from the brown rice grain. Rice is already one of the least offensive grains out there, so a smattering of rice-based amino acids will work okay. You’re not going to absorb or digest the rice protein with as much ease as with animal-based protein, but that’s fine. A reader mentioned that any form of dairy protein powder resulted in great discomfort; if that’s true, rice protein powder may be a good choice.

Hemp Protein
I was unable to get a reliable score, but the general consensus was “lower BV” than other powders.
PDCAAS – 0.46

Hemp is another option for vegetarians (or nutrition explorers). Like the other vegetarian protein powders, hemp is quite a bit lower in protein content than the animal protein-based powders (or even other vegetarian powders). It’s generally loaded with tons of fiber and a bit more fat than other powders, but fiber-free versions do exist. Again, not my first choice, and it’s fairly expensive, but hemp powder does taste relatively good.

A good rule is to choose protein powders that have both high BVs and high PDCAASs.

Do You Need Protein Powder?
Whey protein powder is proven to be effective, and it’s ubiquitous and inexpensive. Protein powder in general can help athletes recover from training, and it doesn’t have to be dairy-based, if you’re sensitive. There’s nothing wrong with dabbling (or even throwing yourself into) in alternative protein powders, and in the case of casein and egg whites, you might even see added benefits by incorporating them into your whey regimen.

But that doesn’t mean you need protein powder.

Take your time and evaluate your diet. You may find that you don’t need powder supplements. I certainly don’t need any myself, but that doesn’t mean I don’t enjoy a big whey shake after an intense workout session from time to time, just for the anabolic effects if not for the convenience and taste. If you’re not getting enough protein, or you can’t find the time to cook every single meal, try some protein powder. Otherwise, eat a steak.

February 12, 2010 | Filed Under Nutrition, W.O.D. | 65 Comments

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