Monthly Archives: June 2008

Rest Day Enlarge image CrossFit Certification Seminars, Blauer Tactical/CrossFit Training Center and CrossFit One World CrossFit Games Discussion with Freddy Camacho, CrossFit One World - video [wmv] [mov] "Parallel Lives, Frederick Douglass, Ayaan Hirsi Ali, and the Flight to Freedom", by Claudia Anderson, The Weekly Standard....

  Happy Independence Day week!  Are you missing your daily dose of boot camp blogging while awaiting the new session to start next week?  Are you new and awaiting your first BTB Boot Camp session?   Any more pats on the back from the super strong June session?  Drop a comment and let everyone know what you are doing in your time away from boot camp, or what kind of homework assignments you are doing to prepare for the upcoming session.  One more thing to mention- don't forget that if you are already signed up for the next session you have free access to our CrossFit training gym.  Check it out.  You can click here for CrossFit hours.   NOTE: The gym will be closed on Friday, July 4th but will open back up for the regular weekend hours. 

a.  21-18-15-12-9

Sumo Deadlift High Pull

Knees to Elbows

Stop Sign Run

b.  Hell-n a Franbasket

c.  45 reps of Suck

d.  Lynne

Photo:  Bryan K demos a SDLHP with the bar during FGB. 

Nutrition/Zone discussion tonight at the gym - 8pm.  Jill will be discussing the science behind balancing your meals as well answering zone questions. 

The healthiest 75-year old man works out CrossFit style (not exactly CrossFit, but close).  And... CrossFit Front Range tackles a hellish workout and names it after one of their students.  If we created a WOD after you, what would it be?

Some of you have mentioned getting headaches....for many of you, it is the change in your caffeine intake.  Kudos to you for doing that, but feel free to wean yourself off the black bean instead of going cold turkey! 

Also, quick story: at a cert Glassman (who helped Sears with some of his initial studies).  The folks involved with the west coast study (some CFers) did not decrease their coffee intake.  The folks in the east coast study did.  They found no difference in weight loss or performance.  While Sears does suggest lowering caffeine intake to decrease inflammation, it is not a requirement to stay in the Zone from what I understand.  You guys feel free to fill me in on anything you have learned!

Also, check out www.Robbwolf.com.  He is the guy that will be doing the nutrition seminars for CF in the near future.  He addresses the increase in fat for those of you who have your body/performance pretty close to optimal and are starving.  You need to up your fat blocks.  See what he says about it here!  PS: Rob is pretty hard core in his take on nutrition.  If you float around his blog, don't be scared!  He is pretty into the paleo diet...which is great, but not as realistic for most of us!

"Lynne" Five rounds for max reps of: Body weight bench press Pull-ups Post reps for both exercises in all rounds. Compare to 080309. Enlarge image CrossFit Front Range - video [wmv] [mov] Front Handspring by Roger Harrell - CrossFit Journal December 2006 "The World's Healthiest 75-Year-Old Man" by Susan Casey - Esquire Magazine...

For time: 45 Double-unders 135 pound Squat clean, 45 reps 45 Ring Dips 45 Double-unders Post time to comments. Enlarge image CrossFit Certification Seminar - Maine State Police Criminal Justice Academy Concept II, CrossFit Games 2008 - video [wmv] [mov]...

Sorry for the late post, Kids.  You missed a good one - come get some tomorrow!

45 Double Unders

45 Squat Cleans (135#/83#)

45 Ring Dips

45 Double Unders

Today's Pic:  Shana's first Rx'd FGB on Wednesday - Heck yeah Shana! 

Sorry for the late post, Kids.  You missed a good one - come get some tomorrow!

45 Double Unders

45 Squat Cleans (135#/83#)

45 Ring Dips

45 Double Unders

Today's Pic:  Shana's first Rx'd FGB on Wednesday - Heck yeah Shana! 

3 rounds for time of: Run 800 meters 1.5 pood Kettlebell swing, 21 reps 95 pound Thruster, 21 reps 21 Pull-ups Post time to comments. Enlarge image Josh Everett, CrossFit Games 2008 - video [wmv] [mov]...

WOD Friday 6.27.08

3 rounds for time of:

800m run

1.5 pood Kettlebell Swings, 21 reps

95# Thrusters, 21 reps

Pullups, 21 reps