Monthly Archives: April 2008

Finally...a dude to do!

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Congrats to John for hitting his 2008 goal of a sub 20 minute Michael. He beat it by six seconds!! And Beardless Joel took five minutes off his time. Way to go guys!

   Jess and Betsy doing back extensions back in the early days of the gym.

Also, a big Happy B-Day to our Queen Bee, Melissa!! We won't tell you how old she turns today. She can tell you that if she wants. But please wish her a happy 25th anyway!

Whoo-hoo! Sexy mama!!! You're cute and all Ricky, but we're talking about Melissa here.

REMINDER: Atlanta area CrossFit Affiliates Challenge Saturday.  This time it is at CrossFit Cobb.  20 mins away folks- not far.  The WOD will be 5 rounds of "The Bear Complex".  Challenge will be run between 9AM and 12:00.  Show up anytime and post a score.  Get up and go support our good friend Larry Paul with his new affiliate in Cobb.  BTB is the current holder of the belt- and it is up for grabs again this weekend.   This challenge is not to be confused with the BTB Boot Camp challenge being held on Sunday at BTB. 

Lots of Zone inquiries lately.   If you are not into "diets", think of the zone as "the outer edges of the grocery store diet."  Here are a few tips from Dr. Sears for those who are interested.

Top 11 Zone Diet Tips

1.     Always eat within one hour of waking.

2.     Never let more than five hours go by without having a Zone meal or snack and don’t forget your bedtime snack.

3.     Keep a food diary and note how you feel after a meal. Make a list of which meals keep you in the Zone.

4.     When you go to the store, make sure to have a list in hand with ingredients for at least two or three Zone meals. Then you won’t be tempted to buy everything in sight while trying to create Zone meals on the spot.

5.     Never leave the house hungry, or you’ll be tempted by all the food waved in your face everywhere you go.

6.     In dips, replace part or all of the sour cream with cottage cheese. Place the cottage cheese in a blender or food processor and blend until smooth. Add seasonings and blend again.

7.     Instead of skimping with a small amount of mayo and having dry tuna, try using strained yogurt instead. Spice it up if you want.

8.     When making guacamole in the Zone, use cut up red, green and orange bell peppers instead of tortilla chips.

9.     Take any type of fruit you like, (lemons, limes, oranges, strawberries, or any combination of fruits), slice, place in a pitcher, fill with ice and water, and place in the fridge overnight. Stir just before serving.

10.  Miss mashed potatoes? Try mashed cauliflower instead.

11.  Slice zucchini (length wise), brush lightly with olive oil and broil until crisp/tender (about 5 minutes). Then use the zucchini like you would lasagna noodles.

DON'T FORGET THE BTB BOOT CAMP-WIDE CHALLENGE THIS WEEKEND!  SEE YOU ALL ON SUNDAY...11 AM AT THE GYM!!

ELIZABETH: THE GREAT!

21-15-9

135# Clean
Ring Dips

Don't forget, CF at Noon!

Weekend Events:

Saturday, April 19th:

1. CrossFit Atlanta Area Challenge at CrossFit Cobb.  The workout will be 5 Rounds of The Bear Complex, all weight classes & levels welcome.  Workout is from 9-Noon and the crew will be heading to Three Bears Cafe after!  BTB CrossFit WILL be open for our regular 9am & 10am classes. 

2. Granite Grinder Trail Half Marathon at Conyers Horse Park at 8am.

Saturday, April 26th:

1. Cushing's Fundraiser featuring Fight Gone Bad at Sonz Buford benefiting the John's Foundation for Cushing's Awareness.  The workout will begin at 9am and a donation of $25 minimum.  Please visit Sonz Buford for more information. 

Big Congratulations to Steve Lewis and the Emory Weightlifting Club.  The women's team who took first place in the National Collegiate USA Weightligting Championships!  We hope to have Steve back very soon for more Clean & Snatch seminars.  Congrats Emory!

Today is Thank Your Instructor Day.  Those guys are out there sweating with you, pushing you every step of the way, give them a pat on the back!  Better yet, tell us who your favorite instructor is, or even tell us a little something about instructors who have made an impact on you. 

Today's pic: Instructors do have lives.  JW is an avid golfer and Andrew Whitney gets ready to board the USS Theodore Roosevelt.  http://www.tr.surfor.navy.mil/default.aspx

WOD 4.16.2008

"Nancy"

5 rounds of:

400m run

15 Overhead Squats (#95)

In the picture to the right, Kara shows us her overhead squat.  Below, Kevin is really making sure he gets his butt to the ball on that overhead squat.  Kevin, don't get too comfy down there, you do need to stand back up!

We've got a variety of weight classes setup for today, so come in and get cozy with Ms. Nancy!

It may not be time for you to hit the patio just yet as you are all giving up drinking for another week or two, but it is always time to learn how to make a low-sugar margarita!  It is easy to make at home or even your restaurant table.  Don't worry about the glare from your server.  If you have a great bartender like Clint, owner of FROGS Midtown, ask for 1 shot of your favorite Tequila over ice, fill almost to the top with soda water, and add a splash of marg mix to the top.  It is lovely.  Not as sweet as a traditional marg, so be careful it goes down quickly.  If you don't have a wonderful bartender or at home: 1 shot of Tequila on the rocks, ask for a glass of soda water (or regular water works), 1 packet of Splenda & 2-3 lime wedges.  Mix together & wha-la, you have a very nice marg.  Again, I warn: very few calories in this drink.  Drink responsibly.