AMRAP IN 15 MINUTES OF

3 Power Snatches @ 75% of 1 RM
2 Rounds of 3 Pull Ups, 6 Push Ups, 9 Box Jumps 20″ box

The Power Snatch: Stance = Feet directly below hips with the weight in your heels; think about pressing your knees out. Butt is lower than a deadlift set up. Grip = symmetrical WIDE hook grip (when bar is overhead it should be 6-8” above head) and shoulders above the bar with arms locked straight.

Execution & Key Points: First pull from the ground (below the knees to mid-thigh). Focus on staying over the bar, keeping your back angle until you are at the “pocket” level, this is the second pull. Explode up (jump) + shrug + rapidly pull yourself below the bar, receiving in the landing position. The bar held overhead in the frontal plane, with a wide grip. Do NOT pull with arms

The push-up is a basic exercise, but also one that sees a great amount of sloppiness and difficulty-reducing variation. The body must remain flat and rigid. Do not allow the hips to sag or elevate. Keep the elbows close to your sides as you bend your arms during the movement. This is not only a more sound movement for the shoulders, but also maximizes the range of motion. Bring the chest and nose all the way to the floor – both should hit at the same time (exceptions for certain women of course exist). Ensure the elbows fully extend at the top of each rep.

OR

Clean and Jerk

1-1-1-1-1-1-1 reps

Watch video

When you see us post Clean, that means squat clean, which is technically redundant. The Clean: Stance = Feet directly below hips (or slightly wider) with the weight in heels; think about pressing your knees out. Your butt is lower than a deadlift set up. Grip = symmetrical hook grip thumb distance or thumb + knuckle off hip and shoulders above the bar with the arms locked straight.

Execution & Key Points: First pull from the ground (below the knees to mid-thigh), focus on staying over the bar, keeping your back angle until you are at the “pocket” level. From that pocket level, explode up (jump) + shrug + fall below bar, receiving that bar in a high rack position in full squat. Keeping elbows driving up; return to upright position; hips fully open. Remember…keep head neutral and do NOT pull with arms

The Jerk: Same set up as the Push Press, except the progression will be dip, drive, press and dip. Dip: perform and shallow dip with the hips where the knees push forward slightly, butt goes back and chest stays upright. Drive: extend the hip rapidly and fully. Press and dip: retreat the hip downward & drive the body under the bar while rapidly pressing the bar overhead. “Catch” the bar with arms locked out overhead and stand up to full extension.

POST WOD REFUEL

Male
above 12% – 40g prot/10g carb
8-12% – 40g prot/25g carb
below 8% – 40g prot/40g carb

Female
above 16% – 30g prot/10g carb
12-14% – 30g prot/20g carb
below 12% – 30g prot/30g carb

Eat a balanced meal 45-60 min after Post WOD Refuel!

WELCOME TO…

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

CONGRATULATIONS TO…

Rey on his first muscle up. Check out the pics on Flickr to see photo evidence!

PUT YOUR MONEY WHERE YOUR MOUTH IS

Five days left in the PYMWYMI competition…make these last few days count! The weekend is coming up…no cheating!

Also, remember when you signed up for your Fat Tank slot. We do not keep a copy of the schedule and will not be able to remind you when your appointment time is. Don’t forget a swim suit and towel!

FOR TIME:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Deadlift 150% BW
Pull Ups

Key points for the Deadlift: Stance = Feet directly below hips (or slightly wider) with the weight in heels. Shoulders should be slightly in front of the bar with your arms locked out and straight. Do NOT jerk the bar from the floor. Keeping the bar in contact with the shins, your grip should be symmetrical just outside the knees, wide enough to not interfere with knees.

Execution of the Deadlift: Driving through the heels, the hips and shoulder should rise at the same rate. Bar maintains contact with the legs the entire time. Keep your head neutral, I guarantee you, you will not find anything interesting on that ceiling. At the top, your hip is completely open and shoulders are behind the bar. On return to the floor, push hips back and shoulders forward slightly, delay the knee bend.

I included a link to the CrossFit Exercise Gallery because there are about 10 million different videos on kipping. I encourage you to watch them all.

ELITE WOD @ 7PM

Same WOD as above…try to scale up on the Deads and Chest to Bar on pull ups.

PASSPORT CLASS @ 7PM

(Formerly known as Foundations)

We have officially implemented our new Passport Program. For those of you that haven’t seen them, we have new Passport Books for all new CrossFitters. Their mission is to get signed off on all the movements in the Passport within one month.

POST WOD REFUEL

Male
above 12% – 40g prot/10g carb
8-12% – 40g prot/25g carb
below 8% – 40g prot/40g carb

Female
above 16% – 30g prot/10g carb
12-14% – 30g prot/20g carb
below 12% – 30g prot/30g carb

Eat a balanced meal 45-60 min after Post WOD Refuel!

AND YOU SIGNED UP FOR THIS?

And you signed up for this?!

VETERAN’S DAY

Thank a Veteran and remember the sacrifices made!

SOCIAL UPDATE

We will be meeting at Hudson Grille in Brookhaven for the CFPT Social on December 12th @ 7pm.

Please RSVP at the gym or on Facebook

10 ROUNDS FOR TIME OF:

5 Power Cleans 75% of body weight
5 Handstand Push Ups
5 Burpees

If you cannot do a HSPU, modifications include using 1-2 Abmats below your head or Pike Push Ups.

You will notice in the video for the burpees…he is jumping HIGH. NO bunny hops!

OR, If you are new to CrossFit:

CINDY

AMRAP IN 20 MINUTES OF:
5 Pull-ups
10 Push-ups
15 Squats

POST WOD REFUEL:

This is for the main WOD only
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 TO YOU!

Happy birthday to you! Happy birthday Joe (Kenny)!! Happy birthday to YOU!!!

SODIUM NITRITE

Last night we were eating dinner, which included nitrate free sausage, and Ray asked me, “what makes nitrates so bad anyway?” I figured if he had this question, after living with my neurotic anti-processed food self, a few of you might as well. Rather than reinventing the wheel, I found this post over at Mark’s Daily Apple, my source for all things Primal:

It’s lurking in breakfast meats, lunchboxes and carving stations across the country. Sodium nitrite, that is: preservative and coloring additive extraordinaire. It’s undeniable that we have a penchant for processed foods in this country, and meats are no exception. Bacon, sausages, hot dogs, cold cuts, ham, packaged smoked meats, pates, Slim Jims (everybody’s favorite, right?) – meats many would consider part and parcel of the quintessential American diet. Many of us crave their delectable saltiness and welcome convenience, but are we paying a price for their processing, specifically when sodium nitrite is on the label?

It’s true that companies are increasingly introducing “sodium nitrate-free” products. (We’ve even seen nitrate-free, grass-fed, organic hot dogs out there. Interesting development.) And while we at MDA tend to think “the more natural and unadulterated the meat the better,” some processing techniques and ingredients raise more red flags than others, sodium nitrite being one of those.

So, what exactly is sodium nitrite, and what are its alleged crimes? As mentioned, it’s used in commercial meats as both a color “fixer” and a general preservative. The additive does everything from impeding the formation of botulism to keeping meat smelling and looking “fresh.” The USDA has imposed limits on the amount of sodium nitrite that can be used for processing purposes. Nitrites/Nitrates cannot exceed 200 ppm (parts per million). A “fatal dose” of sodium nitrite has been estimated at “22 to 23 milligrams per kilogram of body weight.” Although this is a hefty dose unreasonable for regular consumption, there’s concern about much smaller amounts of the preservative in infants and younger children because sodium nitrite impacts the how well hemoglobin transports oxygen in the body.

Nitrites, we should say, are related to but not the same as nitrates (PDF), which are present in many vegetables. When we eat nitrates, a small percentage of the nitrates is converted by the body into nitrites. A higher pH level in gastric juices results in more conversion of nitrates to nitrites. (Random note: Infants generally have a higher pH level in their digestive environment, which explains the guideline about limiting their intake of carrots.) Although vegetables constitute a fair amount our nitrite intake (after conversion), vegetables contain antioxidants that reduce the formation of nitrosamines, the real risk of nitrites.

What about those nitrosamines? When meat containing nitrites is heated (particularly at high temperatures), the result is nitrosamines, compounds that have been linked with health issues such as gastric cancer, colon cancer, pancreatic cancer, and Chronic Obstructive Pulmonary Disease (COPD). Additionally, this week the Archives of Internal Medicine published the results of a study that assessed the connection between types of meat consumption with mortality rate. Although the study leaves open many other avenues for explanation (more processed meat intake trends with lower produce consumption), the research offers one more suggestion against regular intake of conventional processed meat. (Check back tomorrow for a full critique of the latest red meat scare.)

While it’s true the studies/reviews vary in rigor, magnitude and date, the preponderance of research on the subject (including and beyond these studies) suggests that sodium nitrite is best avoided. Of course, we’re not suggesting anyone devote a significant part of their diet to cold cuts or other processed meats, but we’ll admit we loves ourselves some bacon. Easy rule of thumb: go nitrite-free. (And especially because these kinds of meats tend to be higher in fat – primary storage for toxins, we’d also recommend going organic or as close as possible to it.)

There will be times, however, when you aren’t in charge of the menu. If you find yourself at a family brunch emotionally obligated to partake of Aunt Betty’s bacon quiche or an Easter ham, rest assured you can mitigate the damage. Antioxidants, particularly vitamins C and E, inhibit the conversion of sodium nitrate into those nasty nitrosamines. Bacon, for example, generally includes ascorbic acid (vitamin C) or erythorbic acid for this purpose. And while the orange slice garnish on the brunch plate may get you in the right mindset, you’ll need more antioxidant power than that to do the job. Save yourself the sugar shock of a towering glass of O.J. and pop a good supplement before or with brunch instead. Bottoms up!

AMRAP IN 15 MINUTES OF:

1 round consists of:
1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups

The strict pull up (aka: dead hang): starts from hanging from a bar with fully open shoulders and extended arms with hands pronated. Lift yourself until your chin is above the bar (without leaning your head back to elevate your chin). Lower to beginning position. If you have your kip, but not a strict pull up, get on a band and do a strict pull up without the kip.

What is a Push Press? With all lifts, there are three things we, as coaches, look for: Stance, Grip and Position. Your stance = feet directly below hips; Grip = Hands just outside the shoulders with a full grip on the bar; Position = Bar in front, resting on the “rack” created by the shoulders and the elbows are down and in front of the bar though lower than in the position of the front squat.

The Push Press takes the shoulder press and adds velocity with the dip & drive of hip. The dip should be no more than an inch or two and is initiated with a bend in the knees to drop the hips straight down, then reverse and drive the weight up with the hips, finishing the push to overhead with the arms.

OR

FOR TIME:

Run or Row 5K

POST WOD REFUEL:

This is for the main WOD only
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…

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

GREAT JOB TO…

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

FUNK REMINDER

If you are feeling sick…please stay home! We don’t want Swine Flu

THE DIFFERENCE BETWEEN PRIMAL AND PALEO

Article from Mark’s Daily Apple

Paleo…We hear/read it all the time – the comparison of the Primal Blueprint and the so-called Paleo Diet, for which Loren Cordain is the most recognized voice. Sure, it’s a perfectly reasonable association to make, but we thought we’d take some time to address the other side of the coin today.

The Paleo Diet and Primal Blueprint, it’s true, are based on similar evolutionary science. The story goes something like this. Our modern Western diet bears little resemblance to the eating habits of early humans throughout 100,000+ years of evolutionary history. Instead, since the agricultural revolution some mere 10,000 years ago, we’ve adopted a nutritional regime that our physiology wasn’t and still isn’t adequately adapted to. When the basics of our diet return to the patterns of our pre-agricultural ancestors, we’re operating with, instead of against, our natural physiology. More simply: eat as our ancestors ate, and we’ll be healthier for it.

More specifically, the Paleo Diet and Primal Blueprint both suggest, limit carb intake (especially grains), eat more protein and include lots of veggies as a base. But in the midst of this common ground are some significant interpretational differences and approaches. Association, comparison – sure. But conflation? Not so fast.

A fundamental difference? The role of saturated fats. Cordain and many within the paleo community continue to harbor a fear of saturated fats as the bogey that raises cholesterol and instigates heart disease instead of a critical source of nutrients for neurological functioning and other essential physiological processes. Partaking of only lean meats, eschewing butter and coconut oil (two Primal Blueprint favorites based on health benefits supported by extensive research), restricting egg consumption – this is not your Granddaddy Grok’s diet.

As many critics of the Paleo Diet have pointed out, early humans left virtually nothing of the animal carcasses they were so fortunate to bag. And the fact is they favored not the lean muscle meat but the richer organ meats, bone marrow and even fat deposits themselves. Grok, after all, was just trying to get enough calories and nutrients to stay alive from one day to the next. The denser in energy, the more valued the food. (And, can we add here, more tasty?)

And then there’s the discrepancies surrounding other fats. Sure, there’s a general agreement about the importance of omega 3:6 balance, but the particulars diverge. In the Primal Blueprint, unlike Cordain’s version of the Paleo Diet, omega 3 sources like canola oil are suspect. The fact is, the deodorization process that canola oil is nearly always subjected to removes the omega 3 content. But when you’ve written off saturated fat sources (like good old coconut oil), you’re pretty much stuck wading in the murky waters of processed polyunsaturated products. What’s wrong with this picture?

Also at issue is the role of diet sodas (allowed by Cordain) and other artificial sweeteners. The opinion of many in the paleo community is that as long as it’s not sugar, it’s acceptable. Working around the problem like this seems to be nothing more than a manipulation. Although the Primal Blueprint doesn’t demonize the occasional use of artificial sweeteners, it makes the stipulation that its use should be limited to foods or beverages that will inherently add something positive to the diet. In other words, if you aren’t getting anything positive from the meal or drink, you shouldn’t be taking the risk of the artificial sweetener. A better angle? Expand your cooking repertoire. Train your taste buds in the right direction, and don’t let the artificial stuff get in the way of that progress.

Finally and most importantly, the Primal Blueprint works as a broad, holistic approach to living and not simply a list for eating. While the majority of the underlying assumptions and suggestions of the Paleo Diet are generally sound, the diet encompasses only a fraction of what it takes to live a healthy life in the modern world.

The Primal Blueprint recommends wise supplementation appropriate to counter the stressors and toxins unique to our life today. (Grok didn’t have it all bad.) In its fitness and stress management approach, the Blueprint further highlights and capitalizes on our natural physiological functioning. The Blueprint emphasizes the overlap of good diet with essential fitness and relaxation principles to maximize muscle mass and organ reserve and to defend against the inflammation, sarcopenia and other preventable factors behind the aging process.

And isn’t it a comfort to know that power over your health is seated in more than diet? The big picture of a healthy, fit and happy lifestyle involves more than isolating a specific issue. The Primal Blueprint was designed for the purpose of offering a guide for all elements of healthy living. Let’s face it, some days life makes it particularly difficult to have the perfect diet. We like to think of the Primal Blueprint design as a comprehensive cover, so to speak. The knowledge and efforts you exert in each area (diet, fitness, supplementation, stress management, sleep, etc.) can make a difference when the realities of day to day life keep you from doing a 100% in a given area.

5 ROUNDS FOR TIME OF:

7 Push Presses 135# / 95#
14 Push Ups
21 Double Unders

Sub in 4-1 Single skips.

3 ROUNDS FOR TIME OF:

400M Run
30 Box Jumps 24″
15 Wall Balls 20# / 14#

OR

PULL UP LADDER

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute…continuing as long as you are able. Use as many sets each minute as needed.

11AM CANCELLED!

Just a reminder that the 11AM class is cancelled today so we can do a continuing education seminar for our trainers. Show up and you’ll be our test dummy !

GOOD LUCK!!

to Laetitia on her fight today!

AMRAP IN 20 MINUTES OF:

12 Power snatch 65# / 45#
10 Push-ups

The snatch is the first of the two Olympic lifts, in which the barbell is lifted from the floor directly to overhead. The power snatch is a snatch received and stopped with the thighs horizontal or above.

The push-up is a basic exercise, but also one that sees a great amount of sloppiness and difficulty-reducing variation. The body must remain flat and rigid. Do not allow the hips to sag or elevate. Keep the elbows close to your sides as you bend your arms during the movement. This is not only a more sound movement for the shoulders, but also maximizes the range of motion. Bring the chest and nose all the way to the floor – both should hit at the same time (exceptions for certain women of course exist). Ensure the elbows fully extend at the top of each rep.

NOONER ANYONE?

Just a reminder that we have a noon class today (NO 10AM!)

UPCOMING EVENT SIGN UPS

The Georgia CrossFit Games Sectionals, Toss Yur Turkey and Chicks-R-Badass Oly Lifting Seminar are at the gym. Please sign up either online on our Facebook page or at the gym (or both!)

TURKEY DAY CLOSURES

We will be closed Thursday 11.26 – Friday 11.27 for the Thanksgiving Day holiday. We are open for business on Saturday for the Toss Yur Turkey team WOD, which will be the only WOD that day at 10AM!

PULL UP LADDER

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute…continuing as long as you are able. Use as many sets each minute as needed.

OR

FIVE ROUNDS FOR TIME:

7 Dumbbell Thrusters 50# / 35# (each hand)
14 Dumbbell Swings 50# / 35#

You may also use Kettlebells for this WoD

WELCOME TO…

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

GAMES 2010

It’s very hard for me to believe that the time is already here again…it seems like just a second ago that we participated in the Dirty South Regional Qualifiers for the CrossFit Games. For those of you that are new to CrossFit Peachtree, earlier this year over 20 of us traveled down to Jacksonville, FL to compete in the Regional Qualifiers. Some of us competed individually, the others competed in the team event. We are proud to say that CFPT had the BEST showing at the Games! We hope to have this kind of team camaraderie and participation this year.

I know many of you immediately think, “No way can I do that! I need to be (insert your goat here)…” But you are wrong…you can and should do this! First of all this is an awesome opportunity to be a part of some really great energy and meet the rest of the Atlanta CrossFit community. I know many of the people who went down to Jacksonville came back with a renewed energy and drive for CrossFit. Secondly, just like we told all of you on your first day of CrossFit, at the end of the day…THIS IS FOR FUN! Thirdly, if you put your mind to it and focus, you can do anything! Fourth, this is a great reason to help step up your training!

The information that we were given is below. Even if you don’t want to compete individually, we are looking for teams. This is open to all experience levels, so if you are interested in going out, supporting your fellow CFPT’ers who are competing individually and just having a great time and being around some amazing energy…please let us know! Here goes:

The Georgia CrossFit Games Sectionals is officially on! Planning is well underway and HQ officially set our event date yesterday. There are plenty of details to be finalized, and a lot of work to be done. The event website will be launched shortly. It will be the BEST resource for the most current information about the Sectionals. Until then here is what we know:

Date: Sat & Sun Feb 26-27, 2010

Location: TBA (Atlanta area)

Individual Competitor Capacity: 300 participants (150 Male – 150 Female)

Regional spots available: TBD (HQ has not said yet)

Affiliate Team Competition: 6 person teams

Affiliate Team Capacity: 30 teams

EVENT SIGN UPS

The TOSS YUR TURKEY and CHICKS-R-BADASS OLY LIFTING SEMINAR sign up sheets are at the gym. Please sign up today so we can get an idea of how many people are participating!

CROSSFIT TOTAL

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Warm up with lighter weights for 1-2 sets. Then, move to your 1RM within 3-5 sets. Remember, this isn’t LA Fitness…only take about 1-2 minutes rest in between attempts. We will be pairing people up on squat racks.

OR

FOUR ROUNDS:

800M Run
Rest 2 Minutes

ELITE WOD & FOUNDATIONS

There will be no separate Elite WOD tonight…come on in and do the Total.

Same goes for the Foundations Class. We will be walking you through the CrossFit Total. This is a great opportunity to come in and find out what your 1RM is!

THE CROSSFIT TOTAL

The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Read more…

WELCOME TO…

Matt! We are super excited to have you at CrossFit Peachtree and look forward to helping you get in the best shape of your life!

GREAT JOB TO…

Kim and Shannon! We hope to see you back again very soon!

CONGRATULATIONS TODD!

For passing his Bar Exam and being sworn in!

NOONER TODAY?

Just a reminder there is a noon class today!

UPCOMING EVENT SIGN UPS

The TOSS YUR TURKEY AND CHICKS-R-BADASS Sign up sheets are at the gym. Or you can RSVP on Facebook.

FEELING BLUE? SKIP THE PROCESSED FOODS!

Reason number 2,000,000 to move to a Paleo/Primal lifestyle. Thanks to Mike D. for sending this article to me:

LONDON (AFP) – A diet heavy in processed and fatty foods increases the risk of depression, according to research published on Monday.

Researchers at University College London also found that a diet including plenty of fresh vegetables, fruit and fish could help prevent the onset of depression.

They compared participants — all civil servants — who ate a diet largely based on “whole” foods with a second group who mainly ate fried food, processed meat, high-fat dairy products and sweetened desserts.

Taking into account other indicators of a healthy lifestyle such as not smoking and taking physical exercise, those who ate the whole foods had a 26 percent lower risk of depression than those who ate mainly processed foods.

People with a diet heavy in processed food had a 58 percent higher risk of depression.

The researchers put forward several explanations for the findings, which are published in the British Journal of Psychiatry.

Firstly, the high level of antioxidants in fruits and vegetables could have a protective effect, as previous studies have shown higher antioxidant levels to be associated with a lower risk of depression.

Secondly, eating lots of fish may protect against depression because it contains high levels of the sort of polyunsaturated fatty acids which stimulate brain activity.

And they said it was possible that a “whole food” diet protects against depression because of the combined effect of consuming nutrients from lots of different types of food, rather than the effect of one single nutrient.

The researchers concluded: “Our research suggests that healthy eating policies will generate additional benefits to health and well-being, and that improving people’s diet should be considered as a potential target for preventing depressive disorders.”

The study was carried out on 3,486 people with an average age of 55, who worked for the civil service in London.

Each participant completed a questionnaire about their eating habits, and a self-assessment for depression.

10 ROUNDS FOR TIME:

3 Deadlifts 315# / 225#
6 Ring Dips
9 Knees-to-Elbows (KTE)

If you cannot do Ring Dips, sub in 2-1 Regular Dips. Also, if you are doing Ring Dips…PLEASE WATCH THE VIDEO. I want to see hips traveling up and down with your dip, not just a shoulder dip.

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

SKILL WORK

The Double Under! This is a great video from the guys over at Again Faster.

WELCOME TO…

Eric, Scott and Brandon! We are super excited to have you at CrossFit Peachtree and look forward to helping you get in the best shape of your life!

GREAT JOB TO…

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

NOONERS

Just a reminder that Monday, Wednesday and Friday we now have Noon Classes!!

UPCOMING EVENTS

TOSS YUR TURKEY
Saturday 11.28.09 @ 11am
Ate too much over Thanksgiving? Come in on Saturday and Toss Yur Turkey. This is a Team WOD. More details coming soon! Sign up sheet will be at the gym or sign up on Facebook!

“Chicks are badass!” Oly Lifting Seminar with Rebecca
Saturday 12.12.09 at 11am
Girls mark your calendars, this one is for you! Spend an hour going over the Oly Lifts with Rebecca! Sign up sheet will be at the gym or sign up on Facebook!

SATURDAY CLASS CANCELLATION

This Saturday, the 11AM class will be cancelled. We are holding a Trainer Seminar at the gym. The 10AM Class is as regularly scheduled. Thanks for your understanding!