11/6/09

Deadlift 75% x 5
Deadlift 85% x 3
Deadlift 95% x 1 or more

"If you make every game a life-and-death proposition, you're going to have problems. For one thing, you'll be dead a lot."
-Dean Smith

Cholesterol
*Post thoughts to comments

CalPT - He's Back!

Comments

[ellee]

deadlifts! yessssssss

[Whitey]

CrossFit North Fulton
Hotlanta
20 min AMRAP
12 Power Snatch- 65 lbs
10 Push Ups
11 Rounds
Working out with childhood best friend who got 12 rounds. That will motivate you to pick up the bar.

[Drew]

What's up with the board being so dead lately? Besides Jeneral and Koltse getting married and Lamb's new photo icon, hasn't been much going on.

We've got heavy deadlifts today, and I (and apparently Ellee too) am pretty damn pumped about it. I am setting a new PR today. One that will make Chicago Regs and CalPT wet their pants. I don't know if they will wet them out of fear or excitement, but trust me, the pee will be there.

Let's lift some heavy [stuff] WCCF. Today, PRs will be doing down faster than a [inappropriate content removed].

And just for the Mancinis out there: FACE!

[Meagles]

Not to steal Full Throttle’s thunder, but I have a show on Sat, as well. 9pm at the Red Line Tap: 7006 N. Glenwood. I believe there’s a $5 cover, and we’re playing til 9:40. They run a tight ship and keep it short, sweet, and on time up there. At any rate, we’ll be done well before Throttle who goes on at Midnight at the Mutiny, so don’t think you have to play favorites.

For my next order of business I’d like to, yet again, complain about working out in the morning. I’ve been ready for bed since 10am. I don’t know how you people do it.

For my last order of business I offer up this recipe for Paleo Cookies. It's an experimental recipe based on a cookie we (the WCCF team) tasted at the Games. Someone with more baking skillz than me ::cough Ashley cough:: should see if it needs to be tweaked in order to reach perfection.

1 1/2 c. unsweetened shreaded coconut
2 eggs
2 T agave nectar
1/4 c. cocoa powder
1/2 c. chocolate chips
1 t. vanilla extract (you don't need it but it's tasty)

Bake at 350 on a LIGHTLY oiled cookie sheet for 10-12 minutes

[J. Marcis]

Results (AM Session):

Collin 245, 275, 305
Kim H. 125, 145, 165x5
JRich 235, 275, 305(PR!)
Meagles 175, 200, 245x2
Susan 115, 145, 155x2
Handy 205, 225, 255x3
GMan 225, 245, 265
JimR 315, 355(F), 355
Leslie 95, 115, 135
Flemal 135, 185, 205x2
Anne 65, 85, 95x2
Dole 225, 260, 315
Becky 115, 135, 145x4(PR!)
Phil 235, 265, 285(PR!)
Pat 225, 245, 275(PR!)
Will 315, 355, 395x7
Kalish 145, 195, 215

4 PRs this morning! Nice work AM crew!

[Jason]

paleo allows for chocolate? now i must look at paleo in a new light...

[Drew]

Check out this WOD courtesy of CrossFit Boston:

WOD: Dodge Ball
Divide into teams. If you are hit by the ball you are out and you must complete 5 Burpees. If you catch your opponents ball then he/she must complete 5 burpees. First team to have to complete 100 burpees loses.

I don't know about you, but Dodge Ball was one of my favorite activities during recess when I was in school. The fact that schools aren't allowing this is ridiculous.

--Paula Keyes Kun, a spokeswoman for the Virginia-based education association, said dodge ball does not belong in gym classes any more than comic books belong in English classes. She said the game encourages the strong to pick on the weak. Cindy Meyer, a physical educator at Onaway Elementary School in Shaker Heights, described the activity as "totally inappropriate — the kind of game we need to get out of the schools. It devalues a person. You don't throw things at people."--

Dodge Ball had a much different effect on me. When I played, I always targeted the other teams better players. I wasn't interested in throwing a ball at a weaker kid. I was interested in trying to win and figure out the best way to achieve that goal. Isn't that what this is really about? That and throwing balls at kids you didn't like.

[Dingo AOM 3/09]

Throttle,
Do you play tonight or tomorrow?

[Dingo AOM 3/09]

Also, I'm very jealous that I'm missing today's wod. Taking time off sucks. But I am sure everyone will be moving some major weight in the box tonight. Give em hell WCCF, and Elle make sure you don't wear pants that are too restrictive.

[Brenda]

Drew, I completely agree. I loved Dodge ball, and I always went for the best players first, it's just smart strategy!
I'd be down for some dodge ball again, haven't played in a year since I subbed for a friend's team.

[Ashley]

Nice recipe Meagles I bet if you threw in some dried apricots instead of chocolate or dried anything, it would be sort of like a macaroon, will have to try it out.

Now I know everyone is pretty much on the agave train, I know I waver back and forth, but recently there has been a lot of speculation through out the culinary world that it isn't as good for you as people are saying. Yes, the glycemic rate is so low compared to honey and sugar, but there is argument that it's a processed food and not in it's natural form to get it where it's at. Just some speculation I've been hearing lately, nothing in writing to back that up, so as with anything use it with limitation.

So, as some of you know, Damon or Doogie and I have been eating paleo for a month now, actually today is our official last day and I have to say I feel great, but look forward to a little bbq celebration tomorrow. We went to Steve B prior to starting our month of paleo and go again tomorrow to see if our percentages dropped. Oh and a shout out to Lamb, frozen blueberries kill the sugar craving, thanks for the tip.

[Full Throttle]

Dingo, Meagles, ......

As I said earlier this week, we're doing a sort of "tune-up" show this Saturday at the Mutiny. I think we're on at about Midnite. After that, the 3 shows we have lined up for the rest of the year (which look really good!) are:

11/18 @ Underground Lounge w/ the lustkillers
12/11 @ Reggies live (will sell out)
12/23 @ Cobra Lounge (free show, will be packed as its our Christmas Extravaganza!)

The times on the above 3 are much more manageable for you weekend warriors!

Full Throttle

[Drew]

Ashley - (and I am speaking for Meagles, here) When Meagles asked for culinary help from an expert, the last advice she wanted was something as ridiculously insane as, "I bet if you threw in some dried apricots instead of chocolate".

I was thinking something along the lines of, "I bet if you threw in some more chocolate chips, it would be fantastic"

[Brenda]

Ok, so have been reading a little about the Paleo diet and have jumped on the wagon a couple of days ago, and the one thing that jumps out at me is the potato, more to the point the sweet potato. They say not to eat it raw as it's full of toxins? I've been eating raw sweet potato since I was a child as a substitute for candy and other sweet stuff, um is this suppose to be bad? I haven't died yet, so I'm thinking I can just keep doing this right?

[Jacob]

Crossfit Nasti (cincinatti)

20 min amrap: 12 power snatch (65 lbs); 10 pushups.
15 rnds (and tired)

miss the box

[Jeremy]

Nice article today. The unfortunate thing is that if you look at the original article that the blogger is referencing you will see the authors of the study are funded by the same pharmaceutical companies that make cholesterol lowering medication. My fear is that these companies will use this study to push MDs to prescribe statin medications to people with lower and lower cholesterol levels in a misguided attempt to prevent heart disease.

[Will]

PM Athletes:

Katie 115 - 135 - 155x5
Laney 115 - 135 - 155x5
Goggles 215 - 255 - 275
Petro 315 - 325 - 365
Butch 225 - 255 - 285x5
Slosher 255 - 285 - 315x5
T.J. 275 - 315 - 355
Regs 275 - 315 - 355
Kristine 115 - 135 - 150x4
Joel 275 - 315 - 355
Gina 115 - 115 - 115
Colleran 185 - 215 - 305
Bina 115 - 135 - 150x2
Bridgid 115 - 135 - 150x4
Schmiggy 300 - 350 - 385
Lilly 185 - 215 - 275
Brandy 115 - 135 - 155
Kevin 275 - 315 - 365
K. 165 - 185 - 215
Quads ?
Glazer 115 - 125 - 145x4
Jason 295 - 335 - 385x2
Brenda 165 - 195 - 215x2
Cam 205 - 230 - 260x6
Christina 115 - 125 - 145
Lauren 155 - 165 - 205x3
Val2 145 - 205 - 225
Beef 185 - 210 - 255
Ashley 100 - 120 - 140x2
Ellee 120 - 140 - 160
Hornet 245 - 275 - 295
Casey 185 - 215 - 215x3
Rocky 185 - 215 - 235x4
Leo 245 - 275 - 315x4
Drew 315 - 345 - 385
Geoff 245 - 275 - 315
Andres 245 - 275 - 305x2
Mark 245 - 275 - 305x2
Dave 375 - 425 - 475
Bobby 245 - 275 - 325x3
Downtown 305 - 345 - 405x3
Mo 175 - 205 - 225
Big Bill 225 - 255 - 315

Heavy Singles: Barski Clean - OHS
Doogie 195 - 215
Nick 195 - 205
Beef ?

Great finish to the week! Have a great weekend WCCF!