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Intrepid Send Off & W30 News

By admin | In Athlete Profiles, Events and Announcements | on January 6, 2012

This will be Angel’s last day with us before she heads off to the Fire Academy for the next four months.  I’ve had the pleasure of seeing her from her first day, through Foundations, and all the way to her first 1RM deadlift yesterday where she pulled 215 with room to go.  No stranger to hard work, Angel is a Navy reservist who has seen two deployments and has worked tirelessly these last few months to get in shape for the fire academy.

We wish you the best of luck in your training and can’t wait to have you back!  Take care, Angel, and don’t stop lifting!


Also, Matt “Date Nite” has generously offered a discount for blood testing for before and after the Whole 30 Challenge. Bloodwork is a great way to measure improvement in overall health and even a doctor can’t argue with the results. I’ll let him explain it a bit better:

Team CFI,

The Data Junkie is getting tested, so I thought some others might as well.  I am using one of the baseline panels recommended in Robb Wolf’s Paleo Solution, which includes:

  • C-Reactive Protein
  • Hemoglobin A1c
  • Lipid Panel

For the CF family, we are doing a Whole30 Challenge special for those interested in measuring their numbers pre and/or post challenge.  We can’t take insurance, but we have tried our best on pricing.  The Lipid Panel is most accurate when fasting, so best to get it done early in the am.   A few of the draw sites in Torrance have Saturday hours, although it can be busy.

$99 for one panel (regular price $170)

$170 for two panels (regular price $340)

We will also give one panel to the box challenge winner (if they want it).   If not, then 2nd place etc.

How to get the special:

When registering go to www.accesalabs.com/masterlist and choose Whole 30 CrossFit Panel for $99 or Whole 30 Crossfit Panel + Recheck for $170 (alpha order so you need to scroll down).  If you get lost, go to www.accesalabs.comand click on Order Now to get back to master list.

Here is some information about the tests:

C-Reactive Protein (Quantitative)

The C-Reactive Protein test, or CRP, measures the concentration of this marker in the blood.

CRP is an acute phase reactant that is used as a test for inflammatory disease and tissue injury. Elevated CRP has recently been associated to an increased risk of high blood pressure, diabetes, and heart disease.

Hemoglobin A1c

The Hemoglobin A1c, or HbA1c, measures the level of glycated hemoglobin in your blood.  The HbA1c is a good screening test for diabetes. It measures the average blood glucose over the past 120 days so that you can see how well your blood sugar has been controlled over the past few months.  If your level is between 5.7 and 6.4, you are at an increased risk for diabetes. A level >6.4 would suggest that you have diabetes.  If you already have diabetes, you should routinely monitor your Hemoglobin A1c to make sure that it is below 7.0 to ensure that you have adequate blood sugar control.

Lipid Panel

The Lipids & Cholesterol test measures your standard medical Lipid Panel.  This test measures your Low Density Lipoprotein (LDL), High Density Lipoprotein (HDL), Very Low Density Lipoprotein (VLDL), Total Cholesterol and Triglyceride levels.  The HDL level represents your “good” lipids while the other components are thought of as your “bad” lipids.  Elevated numbers of the “bad” lipid types can greatly increase the risk of heart disease and stroke.

Measurement of these numbers every 3-6 months is beneficial for understanding overall health and assessing the impact of lifestyle changes such as diet and exercise.

Best results are obtained if you get your blood drawn after an 8-12 hour fast.


WOD 1.06.12

Press 3×5 or Wendler

4 Rounds:
6 Ring Dips
18 Wall Ball Shots

Rest 2 Minutes

4 Rounds
8 Pull Ups
16 Ball Slams

7 Comments to "Intrepid Send Off & W30 News"

  • Holley says:

    January 6, 2012 at 9:22 AM -

    Good luck at the Fire Academy, Angel! It has been great having you at the gym and you will be missed, so come back soon! Stay in touch!

  • Aaron says:

    January 6, 2012 at 10:02 AM -

    Best of luck Angel!

  • Dan says:

    January 6, 2012 at 10:13 AM -

    Angel! It’s been awesome to work out with you at lunch. Good luck at the fire academy.

  • Xuan says:

    January 6, 2012 at 10:46 AM -

    Good luck Angel it was nice meeting you at the holiday party!

    I get my blood tested every year as a part of my routine physical and I can tell you that Date Nite is offering an amazing deal for those that are interested!

  • Date Night says:

    January 6, 2012 at 10:50 AM -

    Angel – You will be missed in the am classes. Good luck in your new adventure!

  • Michael H says:

    January 6, 2012 at 1:52 PM -

    Good Luck Angel. Was nice meeting you at the holiday party. Hope to see you back at Intrepid very soon!

  • Amanda says:

    January 6, 2012 at 3:05 PM -

    Angel, it has been great working out with you… and seeing you PR yesterday – what a way to disappear for a short while.

    Kick butt at the Fire Academy! We’re cheering for you from here.

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