03.10.10

10 ROUNDS FOR TIME OF:

15 Deadlifts 135# / 95#
15 push-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

SECTIONALS VIDEO: EVENT #1 – THE ROCK

2010 CrossFit Games Georgia Sectionals first workout, The Rock, by CrossFit Again Faster – video [wmv] [mov]

DIRTY SOUTH REGIONAL TEAM

Now that Sectionals are over, we are looking for a roster of people that would like to train together to go to Regionals! The Dirty South Regionals will be held in Jacksonville, FL, May 28-30. We need at least 3 guys and 3 girls, but would really like a group much larger than that. If you sign up to train on this team, keep in mind that you are also committing to possibly go to Aromas when we qualify. The Regional team will be chosen a few weeks prior to Regionals.

What are we looking for? People who have heart, people who want to train hard and represent CFPT. People who want to take it to the next level. You don’t necessarily have to be at RX anything, but are willing to work hard to get there.

Official team training will begin Saturday, April 17th at 8:30AM. Team WODs will be held each Saturday morning until Regionals. That means if you are interested in competing on the team, you must commit to attending these practices (not hungover).

However, that doesn’t mean to wait until then to start training. Please contact Ray, Bridget, or Taylor if you are interested in competing on the team – no later than March 15th, so we can create the official roster of people who are going to being training together. We will also have a sign up sheet at the gym. From there, we can find out everybody’s schedules and come up with a preliminary training plan.

MOVEMENT FOR MACEY

We have less than one month until the Movement for Macey. Since we wrote this post, some of Macey’s preliminary tests have come back. She needs to be on digestive enzymes to help her body fight the mucus build up in her stomach and to help absorb the food that she eats, she has early signs of osteoporosis, due to years of not being able to adequately digest her foods. In addition to her breathing treatments daily, she is now having to take quite a few pills to help her keep everything in check.

As you can imagine, this isn’t easy for anybody, much less a 10 year old to deal with. Macey’s wish is that no other 10 year old has to go what she is going through…that maybe she was dealt this hand in life to truly find a cure for this horrible disease.

This is where we come in. We want everybody at CFPT to be a part of this events. CrossFits from all over the country are signing up to do the Macey WOD, donating and showing their support of this little hero. The details are below and more information can be found here.

WHEN:

Saturday, April 3rd

TIME:

10AM

WHAT:

We are asking Affiliates to host a WOD dedicated to this little hero. We are proud to be partnering up with CrossFit Naperville (where Macey lives) for this event! 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.

HOW:

Suggested minimum of $10 donation to participate in the event, but any amount will make a difference, we just ask that you donate SOMETHING. Obviously, we’d love it if you are able to give more:

MOVEMENT FOR MACEY: THE WOD

AMRAP in 15 MINUTES OF:
200M Partner Carry

30 (as a team) Power Clean + Jerk 135# / 95#
30 (as a team) Burpees
200M Partner Carry
30 (as a team) Overhead Squats with PVC

The Rules:

This is a partner WOD
During each round of the Partner Carry, each teammate must take a turn…one person cannot complete the entire 200M leg of the WOD. You can carry your partner any way you would like, piggy back, fireman’s carry, etc.
During the first leg, Partner A completes 5 Clean + Jerks, while Partner B completes 5 Burpees, then they will switch, until 30 repetitions are met of each (each person completes 15 of each movement)
Same rules apply for the Overhead Squat leg: while Partner A is completing their 5 OHS, Partner B is holding the DOWN position
Of course everything in this WOD can be scaled accordingly, our goal is 100% participation!

PLEASE RSVP FOR THE WOD ON FACEBOOK!

March 10, 2010 | Filed Under W.O.D. | 49 Comments

03.09.10

10 MINUTES MAX REPS OF THE FOLLOWING STATIONS:

4 minutes – Thruster 95#/ 65#
3 minutes – KB Swing 55# / 35#
2 minutes – Pull Ups
1 minute – Burpees

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…

Jonathan! We are super excited to have you as our newest member of CFPT!

GREAT JOB TO…

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

HAPPY BIRTHDAY TO YOU!

Happy birthday to you! Happy birthday dear Bowdre! Happy birthday to YOU!

CFPT IS FAMOUS

Check out the handstand pic on CrossFit’s Facebook page!

PASSPORT CLASS

This Saturday from 10:30AM – 12Noon is the Passport Class. You MUST sign up with Ray prior to attending.

NOT YO MAMA

Yo mama don’t work here! Please pick up after yourself and help to keep the gym clean. Put equipment away, stack bumpers in the right pile (that means keeping the 45#s with the 45#s and not in the 35# pile!), and throw away your trash when you are done.

PALEO RESOURCE

Have a few hours to do some reading on Paleo? Check out Keith Thomas’, one of the Paleo founding fathers, blog here.

MOVEMENT FOR MACEY

WHEN:

Saturday, April 3rd

TIME:

10AM

WHAT:

HOW:

Suggested minimum of $10 donation to participate in the event, but any amount will make a difference, we just ask that you donate SOMETHING. Obviously, we’d love it if you are able to give more:

MOVEMENT FOR MACEY: THE WOD

AMRAP in 15 MINUTES OF:
200M Partner Carry
30 (as a team) Power Clean + Jerk 135# / 95#
30 (as a team) Burpees
200M Partner Carry
30 (as a team) Overhead Squats with PVC

The Rules:

This is a partner WOD
During each round of the Partner Carry, each teammate must take a turn…one person cannot complete the entire 200M leg of the WOD. You can carry your partner any way you would like, piggy back, fireman’s carry, etc.
During the first leg, Partner A completes 5 Clean + Jerks, while Partner B completes 5 Burpees, then they will switch, until 30 repetitions are met of each (each person completes 15 of each movement)
Same rules apply for the Overhead Squat leg: while Partner A is completing their 5 OHS, Partner B is holding the DOWN position
Of course everything in this WOD can be scaled accordingly, our goal is 100% participation!

PLEASE RSVP FOR THE WOD ON FACEBOOK!

March 9, 2010 | Filed Under Events, W.O.D. | 50 Comments

03.08.10

AMRAP IN 15 MINUTES OF:

5 Any Way Overhead – 185# / 130#
10 Push Ups
15 Back Extensions

Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead.

Sub for back ext will be 15 sit ups and 15 supermans

PASSPORT CLASS THIS WEEKEND!

Saturday from 10:30AM-12Noon. You MUST schedule with Ray to attend.

O-LIFTING EVENT WITH BECKA!

When: 03.13.2010 @ 10AM

Where: Flowery Branch High School, 6603 Spout Springs Road, Flowery Branch, GA 30542

What: Follow the CrossFit credo and ‘do more work in less time’—come see what true Olympic weightlifting form should look like and support Khaki, Lisa and Becka as they pit their snatches
(and clean & jerks) against a bunch of other chicks. This is the first O-lifting meet for both Khaki and Lisa and the third for Becka.

How it works: Each lifter has three chances to achieve a 1RM on the snatch. The weight on the bar increases until all lifters have completed three attempts. This process is then repeated with the clean & jerk. Judges tally the 1RM maxes of each lift and the lifter with the highest total in each weight class wins

Want to lift in upcoming meets? The cost for your first meet is typically $60 — this includes a year-long membership to USA Weightlifting and your meet entry fee. Registration for each subsequent competition is usually between $15 and $20. All experience levels welcome! If interested, please e-mail Becka.

MOVEMENT FOR MACEY

WHEN:

Saturday, April 3rd

TIME:

10AM

WHAT:

HOW:

Suggested minimum of $10 donation to participate in the event, but any amount will make a difference, we just ask that you donate SOMETHING. Obviously, we’d love it if you are able to give more:

MOVEMENT FOR MACEY: THE WOD

AMRAP in 15 MINUTES OF:
200M Partner Carry
30 (as a team) Power Clean + Jerk 135# / 95#
30 (as a team) Burpees
200M Partner Carry
30 (as a team) Overhead Squats with PVC

The Rules:

This is a partner WOD
During each round of the Partner Carry, each teammate must take a turn…one person cannot complete the entire 200M leg of the WOD. You can carry your partner any way you would like, piggy back, fireman’s carry, etc.
During the first leg, Partner A completes 5 Clean + Jerks, while Partner B completes 5 Burpees, then they will switch, until 30 repetitions are met of each (each person completes 15 of each movement)
Same rules apply for the Overhead Squat leg: while Partner A is completing their 5 OHS, Partner B is holding the DOWN position
Of course everything in this WOD can be scaled accordingly, our goal is 100% participation!

PLEASE RSVP FOR THE WOD ON FACEBOOK!

March 8, 2010 | Filed Under Events, W.O.D. | 55 Comments

03.05.10

AMRAP in 15 MINUTES OF:

3 Deadlifts 315# / 220#
5 Handstand push ups
Sprint 50 meters

HAPPY BIRTHDAY TO YOU, AND YOU, AND YOU…

Happy birthday to YOU! Happy birthday dear Ken W, Joey and Kit! Happy birthday to YOU and YOU and YOU!

NO NOON CLASS TODAY

Just a reminder there is no noon class today! Evening classes are as regularly scheduled.

SATURDAY SCHEDULE

There will not be a blog post on Saturday…go into the gym for a trainer surprise. Also, there is NO 9:30AM class, but there will be a 10AM and Open Gym tomorrow.

March 5, 2010 | Filed Under W.O.D. | 64 Comments

03.04.10

10 ROUNDS FOR TIME:

3 Front Squats at body weight
5 Ring Dips
7 Knees To Elbows

You must be able to clean the weight up for the front squat!

WELCOME TO…

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

WEEKEND SCHEDULE REMINDER!

NO Noon class on Friday
NO 9:30AM class on Saturday
Only 10AM and Open Gym on Saturday

Also, the blog post will be late tomorrow…we are going to be on the west siiiiide.

EASY MEXI-CHICKEN

We had this for dinner last night…super easy, super yummy! I’ll be posting it on the CFPT Nutrition blog soon….

Ingredients
1 jar gluten free, sugar free salsa, I use Enrico’s
2 chicken breasts (boneless, skinless), cut into quarters
1 can corn (this is not Paleo and is optional)

Throw everything in a crock pot and cook for about 6+ hours on low. Remove the chicken and shred…put it back into the crock pot and stir up.

Serve over bed of spinach and top with diced avocado.

Tastes kind of like nachos without the chips!

Disclaimer: I also added black beans into the crock pot. If you are just starting on Paleo, I do not recommend that. They don’t bother us and we don’t eat them often, so I went a little crazy .

March 4, 2010 | Filed Under Nutrition, W.O.D. | 48 Comments

03.03.10

SHOULDER PRESS

3-3-3-3-3-3-3

AMRAP IN 20 MINUTES:

Run 400 meters
Max push ups

Push ups: Chest and thighs touch the ground at the bottom of the rep. At the top of the rep you must be fully locked out! When you can’t do that anymore, go for a run!

HAPPY BIRTHDAY TO YOU!

Happy Birthday to You! Happy birthday dear Katie H! Happy birthday to YOU!

GREAT JOB TO…

Chelsey and Sharon! We are looking forward to seeing you back again very soon!

FRIDAY + SATURDAY SCHEDULE

There will be NO Noon Class on Friday
There will be NO 9:30AM on Saturday
Only 10AM and Open Gym on Saturday

OLYMPIC LIFTING COMPETITION…ANY INTEREST?

Our Oly Lifting Coach extraordinaire Becka and Khaki are going to be competing, and are looking for some partners in crime! Any takers? For more information…go here.

Date: Saturday, March 13, 2010

Site: Flowery Branch High School, 6603 Spout Springs Road, Flowery Branch, GA 30542

Entry Fee: $15 – Team Georgia members, $20 – non-Team Georgia members

Entry Deadline: Entries due at 11:59 PM on Tuesday, March 9, 2010. After midnight, the online registration system will not allow you to enter the competition.

MOBILITY

I am sure each of you have heard us tell you to grab a foam roller or trigger point ball…here is a great video why. The full video is on the CrossFit Journal, if you don’t have a subscription, get it!

“Rebuilding Khalipa” Part 1 with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]

March 3, 2010 | Filed Under W.O.D. | 36 Comments

03.02.10

GOLDBERGS

FOR TIME:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Cleans [wmv][mov]
Strict (aka: Man) Pull Ups

Perform Power Cleans at 75% of 1 RM. If you can’t do strict pull ups, do kipping, or use the band.

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

HAPPY BIRTHDAY TO YOU…

Happy birthday to you! Happy birthday dear Lindsey!! Happy birthday to YOU!

GREAT JOB TO…

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

FRIDAY + SATURDAY SCHEDULE CHANGE

There will be no Friday noon class this week.
There is no 9:30AM this Saturday, only a 10AM, followed by open gym.

HOW TO DRINK IRRESPONSIBLY, YET PRIMAL

Article courtesy of Son of Grok

During my recent “lets get serious” post, a lot of people talked about struggling to stay primal due to consumption of alcohol. Being a health blogger, I can’t straight up condone the heavy consumption of booze but hey… lets all be honest with ourselves. Booze is nice.

While only shown to be healthy is very small quantities (so I wont make that argument yet again here), booze can just plain be fun. It can be relaxing, it can loosen you up and it can enhance a good time. I myself drink booze fairly regularly and occasionally heavily.

Part of the danger of booze is that whole “loosens you up” part. You drink a little.. then you drink a lot… then you start the munchies… then you “head for the border” at the local taco bell at 2:00 in the morning. Until you can get in the habit of being Primally responsible while partying it is always good to go in with a game plan.

Here are some game plan tactics:
1. Know your drink.
Know what you are going to be drinking and stick to only that for the whole night.
2. Carry emergency reserves.
Have primal snacks like nuts or pork rinds with you. Whether in the car, your purse or jacket pocket having snacks like this will help you from straying to the tortilla chips or loaded potato skins. You just need something to hold you over until you get home and can heat up some primal left overs. If you are going to a party, bring the vegetable tray or bowl of nuts. If you have something primal there, you will be less likely to crack.
3. Have food waiting for you at home.
No drunky wants to cook anything more complicated than a frozen pizza (which usually gets left in the oven and burnt anyways). Whether it be leftovers or a purpose prepped meal, make sure you have something easy to grub when you get home and late night taco bell or dollar menus cheesburgers wont seem like quite as much of a necessity.

Now lets cover the drink choices. Everyone knows from the USDA approved food pyramid that alcohol can basically be broken into three basic booze groups (maybe I should have studied harder in high school?).

1. Wine
Wine is delicious, it is sofisticated and it can be quite enjoyable. Wine has even been shown to be healthy in small quantities (darn I just said it didn’t I?). Wine however can be very hard to drink in mass quantities even though it can be done (just ask roger de rok or me). When drunk in mass quantities, wine also has the tendency to roll over in the morning, look at you lovingly… and then kick you right in the temple. Hangover city. Wine is very calorie intensive as well and if drunk in large quantities frequently does have the ability to sabotage your gains.

2. Hard liquor
This is the primal party animal secret weapon and party piece. Toss the sugar filled mixers to the side and take a page from the alcoholics handbook. Find a strong, hard, un-fooferated liquor (at least 80 proof) that you can stand on the rocks and drink to your hearts content. When I want to get my swerve on this is where I go. My poison of choice is a glass of top shelf vodka on the rocks with lime. Roger de Rok’s personal favorite is a gin on the rocks with lime (bleh). You may have to start with sipping but once you adapt to the flavor of your booze of choice, you will be able to put it back no problem. Even though hard liquor is not exactly “primal per say” you can through it back almost limitlessly with next to no calories and virtually no guilt.

3. Beer
Beer is just bad m’kay. We have this belief as Americans that beer is just… well American. The big three beer companies have spent billions.. yes billions of dollars ingraining in us the importance of beer. From High School parties to College to middle aged bars we are taught that beer is the drink of choice. A beer here and there wont kill you but beer is a sure fire way to sabotage all of your progress. There is a reason that they call it a “beer gut”. Beer is light on alcohol, heavy on calories and heavy on grain. Many beers still have the stuff floating in it for goodness sake. There is always light beer but it is flavorless, over filling and well… crappy. Beer can leave you feeling bloated and crappy and leave you actually physically bloated and crappy. Get over your beer addiction. Once you start enjoying fine wines and well crafted hard liquors, you really wont miss the stuff. Some studies have shown that a single glass of beer can give health benefits so if you are going to drink a beer, have a glass of the good stuff you really enjoy (a finely crafted, dark, hard stout would my choice but I don’t even crave that anymore).

Now that you are armed with a game plan and a primally wisened selection of booze… get out there and partay!

March 2, 2010 | Filed Under W.O.D. | 80 Comments