Friday, April 10, 2009

CrossFit ATL 2617 John goes after a PR in "Fight Gone Bad"

Workout of the Day

"CrossFit Total"

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

Post total to comments.

Compare to March 10, 2009.

WE WILL BE CLOSED ALL DAY EASTER SUNDAY

Paintballers! Here is the scoop. we need to be at Nitro (45 miles from
atlanta) at quarter to 10am on Sunday. We are going to carpool from the
gym if you want to carpool and we are meeting at the gym at 8:30AM.

Bring: some extra cash to buy extra paint $10-20. we are trying to
bring a grill and food for lunch since we are playing 10-2. more
details on that later, but Laura likely bring some
hamburgers and hot dogs for the group. The owner of Nitro suggested
wearing a bandana around your neck (I got hit there on bare skin last
time I played and it was oozing and gross) and
also cheap gloves with the tips of the fingers cut off.

After paintball we will go to Fox and Hound for dollar beers and
dollar fish tacos! The losing team of each game buys the round of
drinks.

Questions: call Laura 404-272-3589

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Showing 35 comments
  • Amber Thompson
    Reply

    good morning and good friday! Dhall, i just noticed you wrote my mom is hot the other day, could you imagine if you were my stepdad?! EW!

  • VAS
    Reply

    Hey John, did you PR? That SDHP form looks good

  • Margaret
    Reply

    I might meet you paintballers for a drink on Sunday after your game…I’ll text you, LaLa.
    I pr’d on back squats, went backwards on shoulder press (still sore from that press/jerk progression) and stayed the same on deadlift. It’s a mixed bag.
    Katherine, if you’re out there and reading this, just want to let you know that we push you because you are a natural athlete and really, really strong. It’s a sign of your strength, not that you’re not good enough. Trust me, when your weak like me, the trainers leave you alone and just look at you with something resembling pity. Just kidding. But seriously, does anyone have any HGH??

  • Charlie_CFATL
    Reply

    Prescription for gaining weight:
    Steak
    Salad
    Milk

  • VAS
    Reply

    you forgot bacon and back squats

  • kba_cfatl
    Reply

    What are the ingredients in that salad?

  • Charlie_CFATL
    Reply

    Lettuce
    Olive Oil
    Vinegar
    Tomatoes
    Cheese
    Mushrooms
    Onions
    Anchovies (not for the meek)

  • Margaret
    Reply

    I don’t care whether I gain or loose weight, I just want to be stronger. Since intermittent fasting appears to be the best way to get your body to increase HGH, I think I may start incorporating this on my rest day. It’s the only thing on Robb’s program that I haven’t done. So, if an entire day’s fast is 18-24 hours depending on your tolerance, do I calculate the beginning of my fast from when I wake up in the morning or from the last time I ate, the night before?? I think this means I get to eat at night after fasting all day, correct?

  • Margaret
    Reply

    I am not saying I do or do not need to lean out, but, all that dairy will prevent women from doing so because we have estrogen and don’t burn fat as well as men. That’s directly from the nutrition cert…Robb said if a woman comes to him and asks how to lean out, he asks her two questions: are you on the pill and do you eat dairy?

  • Chandler Alford
    Reply

    Bwahaha! That’s too good, Vas. Is this something you are interested in starting up? “Now on Monday nights, Flirty CrossFit Fitness!”

  • Marie_CFATL
    Reply

    Your fast begins the moment you finish your last meal. So yea, the last time you ate.

  • kba_cfatl
    Reply

    What is the shortest amount of time a fast can be for it to be serve the purpose?

  • Margaret
    Reply

    Eerily similar to the dance moves of someone we all know and love and who shall remain nameless, Bethanie. These commercials come on all the time while Clay and I are watching TV, and I think it’s safe to say he wishes I would give up crossfit for flirtygirl fitness. He will have to settle for joining us one night when we go “dancing.”

  • Margaret
    Reply

    the website I read suggested 18-24 hours between 1-3 times per week. there’s also an every day fasting technique, that suggests you take in all your calories for the day within one, six hour window and fast the rest of the time, so you would eat every day, but only between the hours of 12-6, for example. That said, the website (which I linked to from Robb’s website) also said the every day fasting might not be good for individuals with high activity levels, which is all of us…so, I would follow the other methodology, I think.

  • Margaret
    Reply

    If anyone’s interested, the link to the website I read on Intermittent Fasting is as follows:
    http://lifespotlight.com/health/2008/02/27/intermittent-fasting-101-how-to-start-part-i/
    Or, if that doesn’t work, google “Intermittent Fasting” and it’s the first link.
    Also, what is Intermittent Explosive Disorder? I don’t know, but it comes up on Google when you type in that search, and I intend to find out.

  • VAS
    Reply

    More thoroughly researched health advice from MSN Health
    http://health.msn.com/health-topics/diabetes/meal-planning/articlepage.aspx?cp-documentid=100220032&GT1=31047
    I fast everyday between the hours of 8-11, 12-3, 4-7, 8-10, and 12-7:30.

  • VAS
    Reply

    I pretty sure Amy J was asking about starting this up.

  • Margaret
    Reply

    Can I have tea whilst fasting??

  • kba_cfatl
    Reply

    haha, that is only 5 hours of fasting in one day and I see they coincide with traditional meal times.
    Which of the 4 brands does everyone prefer?

  • Marie_CFATL
    Reply

    I have heard contradictory things about drinking tea, coffee, ect. during fasting. I am not all familiar with Robb’s approach to fasting. My knowledge stems from my parents who have been fasting for years.
    Heidi has told me that Robb says it is fine to drink tea, while my family and I have always fasted just on water. From my knowledge, tea isn’t consumed during fasting since it is considered a stimulant and the idea of fasting is to let your body rest, recover, and flush out toxins from your body.

  • BMW-CFATL
    Reply

    Fasting! One of my favorite things (not really). But I do the every day variety. There is no one “right way” to fast and don’t forget the Intermittent part.
    Normally I fast Monday through Friday for about 15-18 hours a day. Minimum of 15. The benefits of fasting kick in at 12 hours.
    Every once in a while I throw in a 22-24 hour fast. Those are a spiritual experience.
    I start fasting about 7:00 PM at night and usually go until about Noon the next day. So my “eating window” becomes about Noon until about 7:00 PM.
    This is pretty much the method Robb uses I believe. He sticks with about a 15 hour per day fast.
    It works. I haven’t been this lean in over 10 years (and I still have a ways to go). Plus it does help with mental focus and other things. You learn a lot about your body and about real hunger, not just mental hunger.
    I’ve been doing it for about 2 1/2 months.
    P.S. Thank goodness I’m not a chick, I couldn’t live without cheese.

  • BMW-CFATL
    Reply

    Oh, here is an interesting article about working out fasted (which is the only way I workout now because I workout in the morning).
    http://lifespotlight.com/fitness/2008/5/19/reasons-why-you-should-workout-fasted/

  • BMW-CFATL
    Reply

    On the coffee/tea thing, they are generally thought of as ok for fasting (not religious fasts, just for fat burning reasons).
    Of course, that is black coffee, no sugar no splenda, no stevia, no cream. Same goes with the tea.
    I just do coffee before the workout. Then water the rest of the time.

  • Margaret
    Reply

    Thank you so much for all this great information, Brent and Marie. As usual, I can rely on you all for the answers!! I will do an 18 hour fast on Monday, with just tea. I can’t handle black coffee. Not sure I want to do the every day variety, but I will see how it goes and think about implenmenting that later, perhaps. Baby steps.

  • Bethanie
    Reply

    Don’t do one-legged stunts on kettle-bells: http://www.physioroom.com/injuries/ankle_and_foot/metatarsal_fracture_full.php
    (the kettle bell got my third metatarsal). Yes, this really sucks.

  • VAS
    Reply

    Bethanie, I’m sorry but I want to laugh everytime I’m reminded of your recent injury.
    I wound up intermittent fasting for 3 weeks. Didn’t plan on it, it just happened because of how much I needed to get done when I got back from vacation. I would get to eat between 4 and 8 blocks per day (I ate 16 before vacation). Because of how busy I was, I didn’t feel hungry.
    About a week into all this I started having fainting spells. I would consistantly feel lightheaded everytime I stood up from a sitting position. I would near pass out from having a loaded barbell on my shoulders (not actually moving it anywhere). I’m glad that I started feeling hungry again.

  • Laura
    Reply

    nitro paintball said we can bring food but not a grill, and they will have hot dogs and burgers for purchase.

  • Jason Bourgeois
    Reply

    Margaret,
    Getting stronger means putting on muscle (especially for skinny people like you). To put on muscle, you need to eat. A lot. You’ll gain some fat, that is natural. Restricted calorie, time or food group diets are not going to get it done.
    When I first transitioned from 69 kg to 77 kg in December, I gained 6 kg in a month. Of course I got pudgy. I’ve since leaned out and added an extra kilo of body weight. My lifts have sky rocketed.
    For you to get stronger, you need to be on a dedicated strength program. Mike G is not representative of the general population. It will be progress will be slow, difficult and painful, but it will happen if you stick with it.
    I’m here to help.

  • kba_cfatl
    Reply

    Could we do a seminar type consultation thing? Basically where we can figure out and discuss what we need to do based on our goals and current status. Maybe we can set general guidelines rather than make them specific to each single person to save time.

  • VAS
    Reply

    Good point
    With all this talk of paleo and fasting, I completely missed that the whole point Margaret wants to fast is to increase strength (or is it weight).

  • Jason Bourgeois
    Reply

    A quick rant on fasting:
    For gaining muscle mass (and increasing strength) fasting is not a useful concept. If you are constantly telling your body that food is a scarce commodity (i.e. fasting), then it WILL NOT grow. Surplus times are anabolic times.
    HGH is a CATABOLIC (the opposite of anabolic) hormone:
    The release of HGH during fasting causes your body to shift towards burning its own fat reserves because it isn’t receiving the nutrition it needs from outside sources. If you already have a low BF%, where do you think it will be getting those nutrients?

  • Rob M
    Reply

    All this fasting talk is hilariously similar to a Metalocalypse episode…

  • Ed CFNF
    Reply

    Heidi, thanks for all the time you put in at our box in North Fulton! I used some of your cues. Take care, Ed.

  • Margaret
    Reply

    These are all good points. I supposed that if you have low BF then your body would burn it’s own muscle, which obviously will not make you stronger. In other news, it’s 10:21 AM on Monday, and fasting sucks. I have four more hours, and the clock has never moved slower. Just experimenting here, Jason. We will see how it goes, and I am listening to you and your points, even though I am also currently fasting. I am afraid my digestive system can’t take a weight gain diet, although I have a huge appetite. Maybe the answer is, I eat whatever the eff I want (other than gluten) and see where it goes from there. I am going to give this program a few weeks, and if I backslide or I am recovering poorly from workouts, I will adjust.

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