Hello GetBuilt crew. For those of you who don't know me, my name is Madison Brooks, and I'd say that GetBuilt Chattanooga is my home box. I haven't been there much because I go to school in Atlanta, but the months that I've been there it was great. I can't wait to come see the new location.

Mike requested that I give an account of my experience at the Georgia Sectional this past weekend, so here goes.

First of all, it was a well-organized and put together event. Props go to Mike Giardina, who I've had the pleasure of working out with, for putting on a great weekend. I came in 57th out of 78, I believe, and it was a great time. I set a 225lb PR on Clean and Jerk, after a 1k row and a run up Stone Mountain, plus a brutal chipper, the day before. The rush of having a crowd cheer you on and the spirit of the event was awesome.

I'd recommend that anyone at GetBuilt who is interested and can complete all or most of the CF Mainsite WODs as RXed should go to the TN sectional if you still have time to sign up. Don't worry about how many people you'll do better than, or how many people will do better than you, just go for the experience, the fun, and for several good workouts.

What were your WOD's you did Madison?

thanks for sharing Madison. Congrats on your pr. Strong! How was the run event? Also, how did your clean and jerk numbers compare with the other folks?

Well done, Madison. Thanks.

http://www.paleobrands.com/store/pc/home.asp

its not a good day on the blog without some dogs (the image quality is amazing):

http://www.youtube.com/watch?v=mUCRZzhbHH0

And you thought you were taking enough fish oil... Katrina this means you.

http://www.norcalsc.com/index.php/index.php?/post/omega_3sare_you_taking_them/

The first event was a 1000m row followed by a run up Stone Mountain. I had run the mountain the previous weekend, and was able to set a pr on the ascent despite the 1k row in front of it on Saturday. Running up a 1.2 mile slope that just keeps getting steeper is an exercise in mental perseverance. If any of you ever get the chance to run it, do so.

Second was the following chipper: 60 KB Swings 1.5pd, 50 box jumps, 40 wallball, 30 pullups, 20 GHD Situps, 10 Snatch 115lbs, 100ft overhead walking lunge, 45lb dumbell, where you could only use one arm at a time. There was a 17 minute time cap, and I was just finishing the snatches when that passed.

The third event, on the second day, was a 1RM Ground to Overhead, 10 minutes to set your max. I was able to get 225lbs overhead, which put me in 31st out of 78.
The fourth event was 21-15-9 Thrusters 95lbs and Burpees, followed by 30 deadlifts at 225lbs, with a 12 minute time cap. I just squeezed in before that at 11:45.

That is the day I start the last year of my forties!!!!
I had to take the day off work to meditate. Now i have to decide on a run with my certified good dog or Helen. Can Rocky come and assist me with Helen?
Back to my gift. A coffee mug from my girls that says "I love you Mom.

Nice work Madison!

Don't buy the fish oil liquid, unless you like to gag, nasty stuff. The orange flavored Barlean's brand pills are pretty good. I would avoid the cheaper wal-mart/rite-aid/CVS/GNC brands because of questionable quality.

Dear Helen,

I heart you

-marc

BIOTEST FLAMEOUT IS THE BOMB! YOU WON"T FIND A BETTER FORMULA. ITS GOT ENOUGH OMEGA 3's TO MAKE YOU SOMEBODY WHICH IS SAYING SOMETHING.

good job and congrats on the pr madison!!!

Recipies

http://paleomama.com/

http://everydaypaleo.com/

http://robbwolf.com/2009/07/01/post-workout-nutrition-high-or-low-carb/

link from Whole9 site on grains:

http://whole9life.com/2010/03/the-grain-manifesto/

These are pretty tasty: http://www.paleokits.org/

My office discovered the paleokits and now I have to lock them up.

13:22

as a fish eating vegetarian, i'm going to have my work cut out for me with this. any definitive word on protein powders out there? i don't want to give up my metabolic drive shakes. and salmon 6 times a day is not practical. every site depicts a meat orgy. that paleo mama site had one meal that looked exactly like shit on a shingle. no thanks.

17:53

mapmyrun says that our 400m loop was actually 595m. I'm not complaining, just saying.

Kristin, we knew it was long- in fact we guessed 600 meters (not too shabby) thanks for doing the "leg work" for us. will you post a link of the "terminal loop" and while you're at it ( i know, pushing it here) can you work up the distance on the "Niedlov's loop"? Way to go on the WOD!

Sectional WOD's are up (Precise, did you draw these up?)

WOD 1
3 Rounds for time of:
25m Down-and-Back sprint (50m total)
10 Burpees
7 Ground-to-shoulder - 155/105lbs

WOD 2
For time:
12 Deadlifts - 275/165lbs
40 Wall balls - 20/10lbs
9 Deadlifts - 275/165lbs
30 Wall balls - 20/10lbs
6 Deadlifts - 275/165lbs
20 Wall balls - 20/10lbs
3 Deadlifts - 275/165lbs
10 Wall balls - 20/10lbs

WOD 3 - "The Corps"
MEN
Five rounds for time of:
400m run
25 Pull-ups

WOMEN
Five rounds for time of:
400m run
15 Pull-ups

hm...not too shabby! who's in!? women, there are 18 signed up for sectionals. 15 get to go to regionals. you know you wanna go compete......

Mike -

I asked Robb Wolf about whey in lieu of Milk for the Power Athlete (such as the CF Football Rx which is Paleo + Milk). He said give it a go and see as it has been suggested that it may produce a reduced inflammatory response.

The question was prompted as I've been strict paleo for over a year with one cheat day per week (grains, sugar, whatever). I did a mass gain over the winter and used milk which wrecked me.

YMMV

David

PS - That said maybe the addition of eggs might be allowable ala - Ovo Vegan (or whatever the term is)

Terminal Route
http://www.mapmyrun.com/route/us/tn/chattanooga/428126765306079254

Paleo vegetarian is an oxymoron. Not just meat, organ meat...yum.

Not sure what the Niedlov's route would look like, Mike. Would it start at the box and be similar to the Terminal route except that it ends at Niedlov's?

i vote YES for protien powder. even though it isn't considered paleo. Also a YES for more than 6 eggs a week. just my 2 cents .

http://www.marksdailyapple.com/whey-isolate-concentrate-hydrolysate/

http://www.marksdailyapple.com/page/5/

15:00 w/ the weenie KB (35#?) and jump pullups; but I didn't walk, which is a first!!

1414 ow.

15:35

my paleo version will include sour patch kids and bagels. since we can all have our own version.

ok..that's kinda bitchy, but i agree with richard on paleo vegetarian comment. it's not impossible, but very unrealistic. for mike and me, anyways. some of our go-to foods for protein (beans and rice, eggs, cheese, quinoa, shakes, etc) are off limits. as a side note, no sweet potatoes? boo!

i understand the paleo idea. i also understand zone, precision nutrition, etc. they all do basically the same thing (i know there are differences and the variety of reasons for those differences, so don't feel compelled to explain to me how they are different). Take out processed carbs, add lots of protein and vegetables and you will see changes in your body composition and energy levels.

just my two cents.

105lbs ground-to-shoulder.
I think I'm going to stay home this weekend and clean(house and weight off floor)
Didn't realize that was coming up so soon.

11:50