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Wednesday, February 3, 2010

Sisters from different misters. Congrats on making the record board Noah(10:53) and Jordon(8:20) for Helen.
Record attendence yesterday, thanks to everyone who showed up for testing. Enjoy your rest day.

Day 3
Rest Day

Gym will be closed except for special appointment.
Today as a rest day would be a good day to stretch out, foam roll, etc. You would be well advised to ice any particularly painful areas. Another area to think about now that you've gotten you're diet in control is whether you're getting enough sleep. Rest is all important to what we do in here. An intelligent workout plan, for any activity, takes into account what you're not doing just as much as what you are doing. There are some out there who can tolerate 8 or more days of working out. But to us mere mortals there is an combination that works well and with a little experimentation you will find it.

-Paul Siegel

For day 4 of testing, tomorrow, we will be down at columns drive all day. We will be there from 6am to 11am and 4pm to 8pm. The gym will not be open, we will all be meeting at columns drive.

Directions from the gym to columns drive are, take Roswell rd. north and turn left on to Johnsferry drive. As soon as you cross over the river, turn left on to Columns dr. Go to the end of the street and park in the gravel parking lot, we will wait for you at the beginning of the trail. Also make sure to bring $3 for parking.

For sake of effiency, if you are not ready to go 15min in to the hour, you will have to wait untilthe next hour.

If you have any questions, e-mail nate, nate@crossfitsandysprings.com call the gym, 404-250-9993, or contact Chace directly at 678-662-8208.

Nutrition Links:
Just one today, for all those that won't give up the peanut butter:
The Peanut Manifesto

Also, I edited the post from yesterday, it was supposed to say 0.5-1.0g per 10 lbs. of body weight. Hope no one slammed down a half bottle of fish oil yesterday.


  1. OK. Anyone else getting a metallic taste in their mouth? Is it ketosis?

    Maybe it's the chicken wings and Pabst Blue Ribbon...just a thought


  2. Did a little 1.5m run to loosen up and then stretched a while. I felt lost without CFSS being open this morning! Yesterday I took in 2600 cal, 226g protein but only 43g of carbs. Carbs are veggies only - no fruit. I keep dropping some pounds so this method is working! Thanks Jonathan and Nate for suggesting I eat more calories. My body is much happier and I'm still dropping weight. Down 4.5lbs so far. I figure most is from cutting out all the crappy carbs. Taking my fish oil religously now too...

  3. With all the pounds Chad's droppin I'm thinking I know who the body fat winner's gonna be! =)

  4. ha ha thanks Isa. If I lose it won't be from lack of effort!

  5. Day 4 of testing - Paul do you mean Thursday or Friday?

  6. Well tomorrow's WOD is no surprise...

  7. Well as today (wednesday) is Day 3 than Day 4 would be thursday.

  8. Good to hear updates of those in the lock-down. I was able to call Nate and confess my sins - business travel has caused me to forego lock formality, but I'm going to try and parallel as best I can.

    I can't listen to Chad tell stories of shrinking his waistline and becoming and iron-man and not want a piece of the paleo action.

    Trying to phase out carbs now - tough when you're on the road, but a lifestyle change none-the-less.

    Hope to see you all Saturday. Keep gettin' after it!

  9. I haven't been for a run in forever. This is gonna hurt.

    Guess I better charge up the old iPod today. Any suggestions for good running music?

    Looks like the pm crowd may get wet.

    @Chad - good job with the weight loss. You trying to main ketosis?

  10. I think Chad is convinced that there is a thin guy in him trying to get out

  11. Chace "The Hammer" WheatonFebruary 3, 2010 at 11:44 AM

    Breakfast: 5 egg whites w/ sofrito, steamed broccoli and avacado.
    Lunch: Spinach salad w/canned tuna and italian dressing.
    Snack: Pineapple, turkey, and almonds.
    Dinner: Whole Food's Hot Bar. Lots of varied vegetables, rotisserie chicken and a little bit of hershey's chocolate.


    See yall tomorrow @ the river!

  13. @Chris - I can only imagine how hard it is on the road all time. Hang in there. I actually went thru Chikfil and ordered just 2 grilled pcs of chicken. They give it to you if you ask and is cheaper than buying 2 chargrilled sandwiches. Add a side salad and you're good to go. I miss hitting the WODS with you! Get in here when you can!

    @Vilas -the fat Chad fights with skinny Chad all the time. I hope skinny chad will finally win!

    @Wade - Not trying to be in ketosis but will probably slip into it given the low carbs. I'll ease up and eat more carbs as I get closer to my goal weight though.

    Can't wait to lace up the running shoes and hit it with yall tomorrow!

  14. I knew that peanut article would show up eventually...

    Happy Birthday Curtis!

  15. Yesterday
    Food: PWO: Sardines, banana, and some dark chocolate
    Lunch: 4 eggs, 1 sausage, onion, bell pep and spinach scramble. Probably some nuts in there too and an apple.
    Snack: Cup of beef stew and some nuts
    Dinner: Pork tenderloin (upwards of 8oz.), red cabbage, spinach salad, and some scalloped potatoes (had dinner with family friends so cheated a bit, but skipped the booze and dessert).

    Chad, you are going to be the CFSS poster boy. Just make sure you keep eating enough, we don't want to strip off any of that muscle mass.

    Happy birthday Curtis. Where's the celebration?

  16. Chad

    When you pose in your Speedo in March remember to put the potato in the FRONT this time...a little embarrassing last time.


  17. @Mackmo - go to Traders Joes and get their Sunflower Seed Butter. You won't think about peanut butter again. The stuff is good like crack...

    @Jonathan - just hogged down ANOTHER chicken breast. I'm eating so much more that I'm sick of eating! I think I do need to find some variety before insanity sets in.

  18. Mackenzie-
    I think almond butter's paleo...not too tasty, but Paleo

  19. Thanks y'all! Today is a super cheat day... people have been handing me cupcakes and cookies and crap all day. Don't be jealous though. I feel pretty nasty after eating some of it. I had been on 4 days paleo (only cheater was a bit of cheese with my omelets). Can't imagine what I won't be able to eat at the end of this deal...

  20. ok...no one answered about this weird metallic taste in the mouth...is no one else experiencing this?

  21. Birdie,
    I can't say I've ever experienced that, or that I've notices . It may be a symptom of ketosis, you'd have to check your urine to be sure. It will go away after a week, as your body adjusts to burning fat rather than carbs. It's a good thing.

    That being said, I'm not a doctor. If you experience other disconcerting symptoms, go to your doctor and tell him what you've done to your diet.

  22. @Birdie- no taste like that for me and I'm likely to be in ketosis. I have read that is a symptom though. Not much you can do other than up your carbs.

    @Andy - You are teaching me so much. I def got a little confused about that potato location. My ass should look much less JLo next time and the front well... That will all help for the BIG reveal. I knew those tubers would be useful for something after going Paleo...

  23. Yall should check out the mainsite WODS. We'll be doing these next week and they look TOUGH!!

  24. mainsite's been bringing the noise this week...I like that we are going to be a week behind now. More time to fret and prepare.

  25. Picking out some running tunes for tomorrow. Here's what I've got so far (showing my age):

    Warm Up
    Turn the Page - Metallica
    Wild Horses - The Rolling Stones

    Off and Running
    Start Me Up - Rolling Stones
    Love Gun - Kiss
    Right Round - Flo Rida
    Paradise City - Guns N' Roses
    Crazy Train - Ozzy Osbourne
    Welcome to the Jungle - GNR
    Head Like a Hole - Nine Inch Nails
    Seven Nation Army - The White Stripes
    More Human Than Human - White Zombie
    Photograph - Def Lepport
    Smells Like Teen Spirit - Nirvana
    Sunday Bloddy Sunday - U2
    You Got Another Thing Coming - Judas Priest
    Sex Type Thing - Stone Temple Pilots
    Livin' On A Prayer - Bon Jovi
    Alive - Pearl Jam
    Boom - P.O.D.
    Get the Funk Out - Extreme
    Cult of Personality - Living Colour
    Hells Bells - AC/DC
    She Sells Sanctuary - The Cult
    Blue Monday - New Order
    The Zoo - Scorpions

    Now to cull the list down to about 30 minutes.

  26. I'd hold on to that whole list as we're doin a marathon tomorrow...