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Search: Posts Made By: Shane Upchurch
Forum: Nutrition 04-09-2010, 08:17 AM
Replies: 20
Views: 20,015
Posted By Shane Upchurch
Re: Having problems on paleo diet and carbs

I don't see any source of fat in that meal you listed other than the inherent fat found in the protein. I get about 60% of my calories from fat, 30% from protein, and about 10% from veggies. I...
Forum: Nutrition 04-05-2010, 12:30 PM
Replies: 3
Views: 3,196
Posted By Shane Upchurch
Progenex

So it seems our latest nutrition guru on the Journal is Dr. Connelly of Progenex. I was wondering if any out there have tried their products? They seem (at least the ones that I looked at) to be...
Forum: Nutrition 03-26-2010, 12:37 PM
Replies: 22
Views: 15,597
Posted By Shane Upchurch
Re: Egg whites' protein vs. whole eggs' protein

Well you're completely neglecting the other macro-nutrients that you ate with that saturated fat and high cholesterol, meaning you probably polished it off with a whole lot of crappy grains, sugar...
Forum: Equipment 03-21-2010, 07:46 PM
Replies: 0
Views: 1,971
Posted By Shane Upchurch
New Rogue Bars on Craigslist

I found this ad today when looking around Craigslist. Brand new Rogue bars still in the packaging. I can't afford them nor do I need them but thought I'd post it for anyone else that is...
Forum: Nutrition 02-25-2010, 01:24 PM
Replies: 44
Views: 8,396
Posted By Shane Upchurch
Re: The dilemma of the spaghetti squash

Oven!? Who has that much time? Pierce that baby a few times with knife or fork and throw it in the microwave. Takes about 4 minutes/lb I believe, but basically just keep it in there till it gets a...
Forum: Running a CrossFit Facility 01-25-2010, 09:30 AM
Replies: 12
Views: 3,748
Posted By Shane Upchurch
Re: elements classes - a month = too long ?

For those that are using the Norcal template, how do you handle missed classes?
Is it necessary that they attend the classes in order? And if so, how do you handle a situation where someone misses...
Forum: Nutrition 12-10-2009, 08:37 AM
Replies: 7
Views: 2,179
Posted By Shane Upchurch
Re: Fasting

I began IF 2 weeks ago to go along with my Zone Paleo diet. My biggest reason for trying it was because I injured myself a few weeks back and figured I should take this time to really focus on my...
Forum: Running a CrossFit Facility 12-03-2009, 04:48 PM
Replies: 9
Views: 3,138
Posted By Shane Upchurch
Re: Basic DIY Design

Yea, awesome material right there. Thanks and please keep it going.
Forum: Running a CrossFit Facility 12-02-2009, 08:58 AM
Replies: 135
Views: 41,831
Posted By Shane Upchurch
Re: Create a Small Business HELP

Could someone email me a copy of this plan? I went to the link from message #13 but the site requires that you be a member in order to download the file...which cost money.

Shane Upchurch...
Forum: Running a CrossFit Facility 12-01-2009, 08:26 PM
Replies: 51
Views: 68,249
Posted By Shane Upchurch
Re: CrossFit On-Ramp Curriculum Published for Free

Maybe this has been discussed elsewhere, not sure, but what do you do when a client misses a day??
Forum: Running a CrossFit Facility 11-04-2009, 12:11 PM
Replies: 32
Views: 15,793
Posted By Shane Upchurch
Re: In college - thoughts on crossfit as a career?

Collin, if I were in your position I would get Level 1 certified ASAP. Next I would try and get a group of people together at your campus that are interested in CrossFit. Work on your training...
Forum: Nutrition 10-28-2009, 02:19 PM
Replies: 13
Views: 53,835
Posted By Shane Upchurch
Re: paleo question: dried fruits and nuts

I have to agree with Miguel here. If you are just starting Paleo I wouldn't worry about quantities right now. I would eat about a portion of meat the size of your hand and fill the rest of your...
Forum: Running a CrossFit Facility 10-22-2009, 07:17 PM
Replies: 10
Views: 4,364
Posted By Shane Upchurch
Re: Do any affiliates cap class size and require booking into classes?

We've always had an "open" format at CrossFit North Atlanta until 3 weeks ago when we decided it was in our best interests to have set classes. We now have set classes every hour that begin with a...
Forum: Community 10-16-2009, 06:59 AM
Replies: 375
Views: 80,862
Posted By Shane Upchurch
Re: shameless plug for facebook friends

Yea I'm in as well:

http://www.facebook.com/shane.upchurch?ref=profile(w/f/s)

and here's our gym:

http://www.facebook.com/pages/Atlanta-GA/CrossFit-North-Atlanta/27169764510?ref=nf (w/f/s)
Forum: Running a CrossFit Facility 09-15-2009, 12:08 PM
Replies: 11
Views: 3,751
Posted By Shane Upchurch
Re: Next CFLA BIZ Seminar Announced

Thanks Becca, sounds like nothing but good reviews.
Forum: Running a CrossFit Facility 09-13-2009, 08:01 PM
Replies: 11
Views: 3,751
Posted By Shane Upchurch
Re: Next CFLA BIZ Seminar Announced

Has anyone purchased the BIZ System without going to the seminar? What did you think?
Forum: Equipment 08-26-2009, 12:39 PM
Replies: 13
Views: 33,166
Posted By Shane Upchurch
Re: Heavier than Sand for Sandbags?

Yea, and I'm pretty sure the whole idea behind the wood pellets was finding something that was not too heavy but would fill the bag up. If you're running out of capacity with sand you must be using...
Forum: Equipment 08-05-2009, 12:36 PM
Replies: 16
Views: 5,745
Posted By Shane Upchurch
Re: Wright Bumpers

Yea, I want to throw a shout-out to the guys at Wright Rubber as well...they're customer service and pricing is awesome. I have had no problems with any of their bumpers. We make it a habit at...
Forum: Workout Logs 07-17-2009, 05:38 AM
Replies: 42
Views: 4,983
Posted By Shane Upchurch
Re: Shane's Post-op Rebound

7.16.09

Breakfast: 2 eggs, 3 bacon, salsa, peach
Snack: salami, strawberries

WOD: 4rds: 400m run, 50 squats
Result: 14:09

PWO: S. Pot, Salami
At home: deli turkey, green olives, organic blue corn...
Forum: Workout Logs 07-16-2009, 05:14 AM
Replies: 42
Views: 4,983
Posted By Shane Upchurch
Re: Shane's Post-op Rebound

7.15.09

Breakfast: two eggs, 3 bacon, salsa, strawberries
Snack: salami, strawberries, g. olives
Lunch: sauteed spinach and onions, deli turkey with mayo/mustard

WOD: Nate: 20min amrap of 2...
Forum: Fitness 07-15-2009, 12:23 PM
Replies: 36
Views: 5,387
Posted By Shane Upchurch
Re: Rugby and Crossfit-Need advice on WOD frequency

If you guys run and scrimmage a lot during those two practice days I dont understand why you would consider doing metcons at all. I would focus on heavy olympic lifts Monday and Wednesday followed...
Forum: Workout Logs 07-15-2009, 12:11 PM
Replies: 42
Views: 4,983
Posted By Shane Upchurch
Re: Shane's Post-op Rebound

7.14.09

Breakfast: 2 eggs, 3 bacon, cup strawberries
Snack: turkey meat, tomato, mayo/mustard
Lunch: ground beef with onions and tomatoes and half avocado

WOD: 21,18,15,12,9,6,3 of 185 front squat...
Forum: Workout Logs 07-14-2009, 05:31 AM
Replies: 42
Views: 4,983
Posted By Shane Upchurch
Re: Shane's Post-op Rebound

7.13.09

Breakfast: two eggs, 3 bacon, salsa, apple sauce, strawberries
Snack: ground beef w/ onions, olives

WOD: Press 1,1,1,1,1 ; Push Press 3,3,3,3,3 ; Split Jerk 5,5,5,5,5
Result: Press 125, PP...
Forum: Fitness 07-11-2009, 11:13 PM
Replies: 36
Views: 5,387
Posted By Shane Upchurch
Re: Rugby and Crossfit-Need advice on WOD frequency

I would do Crossfit Football on the days you dont practice and rest the day before your games and the day after. When I played we had practice tues and thurs so mon and wed I did Crossfit, rested on...
Forum: Workout Logs 07-10-2009, 05:42 AM
Replies: 42
Views: 4,983
Posted By Shane Upchurch
Re: Shane's Post-op Rebound

7.9.09

Breakfast: same

Food was all over the place today because we had a testing event at a highschool that ran from 8:30-3:00. I ate good foods but not sure of portions or anything like...
Showing results 1 to 25 of 252

 
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