Monthly Archives: June 2008

As boot camp comes to an end, it is time to plan your next month of fitness!  Of course we would love to have you back at boot camp or at CrossFit, but if you decide to workout on your own, might we suggest throwing in the occasional group workout such as a 5K?  There are tons on 5Ks put on every weekend all over Atlanta.  Sign up for some now so you have some events to look forward to/train for!

One event that we love to support is the Pride Run.  This year is the 21st Annual running of the Pride Run.  The Jerusalem House (www.jerusalemhouse.org a charity one of your favorite instructors works with) is a direct beneficiary of the race proceeds this year!  Let's show our support and stay lean & mean at the same time.  Click here for details and to register!  The race is at 8 AM on Saturday, June 28th.

We have truly enjoyed sweating, running, sprinting, pushing, and pulling this month with each and every one of you!  Enjoy the week off & we'll see you bright and early July 8th!  Or, bright and later for you PMers!  Thanks so much for all your hard work this month.  Keep it up!  -BTB

What are your results from Boot Camp?  Clothes looser?  What are your PT test changes?  Let the next group of campers know what can happen in just one month! 

Check out this post from the Zone Forum.  There are tons of conversations going on in the Forum that might interet you!  Lots of great advice & motivation.  I don't believe the forum is monitored by Zone staff; however, there are lots of hard core Zoners on there who help keep the conversation on track.  See what you think!

I was 6 weeks into the zone and loving every minute of it. People commented on my appearance. My motivation was athletic performance and it was going great. Then one of my friends said that I looked too skinny,and that I should stop doing what I was doing.
It affected me. I started cheating on my zone, and now it has been 3 weeks and I feel terrible. How do I get back??? Help me. I need some motivation and support. The problem is that I don't need to lose weight, so most of my friends are not sympathetic, but i want to be back to feeling great.
Has anyone else experienced this?

THURSDAY W.O.D.

CRHQ: REST DAY

BTB Fitness: Make-Up Day

Chose any of the workouts you missed over the past 3 days:

1. Run 5K

2. Snatch 1-1-1-1-1-1-1

3.  Fight Gone Bad

OR...You can try...

4.  TABATA THIS
(20 seconds of work, 10 seconds of rest for 8 rounds each)
Squats
Push-Ups
Jumping Pull-Ups
Sit-Ups
Dips

All I gotta say is WOW.  2:02 Fran [WMV] [MOV]

Help us win for Best Boot Camp and CrossFit! 

Best Martial Arts Facility: The Dojo American Karate
Best Yoga Studio: Bikram Yoga Atlanta
Best Cardio Class: BTB CrossFit & BootCamp
Best Indoor Rock Climbing: Atlanta Rocks!
Best Health/Fitness Club: BTB CrossFit & BootCamp
Best Pilates Studio: Urban Body Studio

Quick reminder!  If you are Zoning with us, you must READ a Zone Diet book...doesn't have to be the first one with all the science.  Mastering the Zone or any of the cookbooks are great!  Asking a question like: what is a block?...without reading a book, means you get 100 burpees!  From all of us!  haha!  Those of you putting the effort in to completely understand what the Zone are going to find much more success with this than those of you who did not read.  Put in the effort and you WILL see the results.  Worst case, you can always use the 1/3 & 2/3 hand-eye technique.  Remember, really good things can happen for you there.  I use that technique when eating out, and I am still seeing results.  So hang in there! 

Thanks to all of you for posting your questions to the blog!  It is so helpful for all of us to see the answers.  For those of you doing research on your own or using the "online chat" tool on Zonediet.com, please-please post what you learn on the blog!  Happy Zoning!

From Zonediet.com.....

Software we LOVE!  www.zonaware.com  It is free!  You can upgrade for $19.95 which is cheap if you are using it all the time.

Vegetarians: go to zonediet.com and register or sign-in.  Go to 7-day meal plans.  They have a plan for you!

Meal Plans: go to zonediet.com and register or sign-in.  Go to 7-day meal plans.  They have meal plans for men and women!

Favorable Fast Food Meals!

Arby’s

• Breakfast Croissant with ham cheese and egg. Discard top portion of the croissant and eat open-faced
• Regular roast beef sandwich with light mayo, garden salad with fat-free Italian dressing. Discard top portion of the bread and eat open-faced
• Grilled chicken deluxe on wheat bread. Discard top portion of the bread and eat open-faced
• French dip deluxe on wheat bread. Discard top portion of the bread and eat open-faced 

Burger King

• Croissantwich with eggs and cheese. Discard top portion of the bread and eat open-faced
• Chicken or Shrimp Salad with grape tomatoes, baby carrots, red onions and cucumbers
• BK broiler without mayo. Remove one-fourth of the bun

Dunkin’ Donuts

• Sausage, egg, and cheese croissant sandwich
• Ham, egg, and cheese English muffin sandwich. Discard top portion and eat open-faced

Jack in the Box  (Ask if salads below can be made with low-fat dressing)

• Breakfast Jack and a piece of string cheese (that you brought from home)
• Greek salad
• Asian chicken salad
• Chicken club salad
• Southwest chicken salad
• Chicken fajita pita, a piece of fruit
• Southwest pita, a piece of fruit
• Small hamburger with cheese

KFC

• Chicken breast sandwich (no skin or breading) with a side order of green beans and side order of Cole slaw
• Oven roasted chicken sandwich (no sauce) with a side of Cole slaw. Discard top portion of the bread and eat open-faced
• Tender roast sandwich with a side of Cole slaw. Discard top portion of the bread and eat open-faced

Long John Silver’s

• 1 piece of baked cod, 1 hush puppy, vinegar and hot sauce
• 10 pieces of battered shrimp, no side orders
• 1 piece of baked cod, 2 orders of Cole slaw
• Ultimate fish sandwich, no sides. Discard top portion of the bread and eat open-faced

McDonald’s

• Egg McMuffin or Sausage McMuffin with egg
• 2 orders of scrambled eggs with cheese, English muffin
• 1 regular hamburger with double meat, garden salad with low-fat balsamic vinaigrette
• Chicken McGrill Sandwich, garden salad with low-fat balsamic vinaigrette Discard top portion of the bread and eat open-faced
• Grilled chicken and bacon ranch salad, low-fat balsamic vinaigrette dressing
• Grilled chicken California Cobb, low-fat balsamic vinaigrette dressing

Pizza Hut

• Large slice of hand-tossed style pizza or a medium slice of pan pizza topped with cheese and any one of the following ingredients: chicken, supreme, ham, and a garden salad with light ranch dressing
• 2 large slices of hand-tossed style pizza or a medium slice of pan pizza topped with cheese and any one of the following ingredients: chicken, supreme, ham. Remove topping from one slice and place it on the other. Discard remaining crust. Garden salad with light ranch dressing

Quiznos

• Sierra smoked turkey (small). Discard top portion of the bread and eat open-faced
• Honey bourbon chicken (small) on wheat bread. Discard top portion of the bread and eat open-faced
• Turkey light (small) on wheat bread. Discard top portion of the bread and eat open-faced
• Bowl of chili, garden salad with light dressing

Subway

• Chicken bacon ranch wrap
• Turkey breast and bacon melt wrap
• Turkey breast and ham wrap
• Mediterranean chicken salad
• Classic club salad
• Grilled chicken and baby spinach salad

Taco Bell

• 2 soft chicken tacos
• Taco salad without the shell, extra order of guacamole
• Chicken or steak enchito
• 2 soft tacos supreme with chicken

Wendy’s (Ask if salads can be made with low-fat dressings)

• 1 junior cheeseburger, no bun, side order of Mandarin oranges
• Homestyle chicken strips salad
• Mandarin chicken salad
• Chili, small for women and large for men
• Junior cheeseburger, spring mix salad

Wall Ball (20#/12#)

Sumo Dead Lift High Pull (75#/55#)

Box Jump (20")

Push Press (75#/55#)

Row

(rest)

3 Rounds, one minute per exercise for a total of 17 minutes.  You will count each rep and your calories on the row for a total score.  You will move immediately from one exercise to the next, the clock continuously running.  The only rest is after 5 exercises, where you will rest for one minute and begin again.

FGB is famous for enducing Pukie among many and a favorite at BTB.  We're not sure why, but you'll learn quickly that you either love it or hate it.  It was originally developed for an Ultimate Fighter to mimic 3 rounds in the ring.  At a recent law enforcement cert, Coach admitted after he put the first guy through it, he asked the fighter "So... how was it?" and he responded "Like a fight gone bad" hence the name.  And if we remember correctly, the guy also met Pukie that day.  He survived, and so will you. 

Check out the board and pick a "class" when you get to the gym today.  As always, we have classes for every body, beginner to advanced.  Mid to High 200's for the girls is awesome.  300's for the men is great, but now that you're all firebreathers, let's see some 400's! 

3-2-1-GO!

Today's photos:  Jamie Snatches 84# Tuesday night.  B-rad on his way up from Snatching 182#.  Hell yeah!

Week Four is in full swing!  Great work, great dedication.  Thank you for bringing your friends today!  Hope you all are still friends!

Little housekeeping:

T-shirts!  To be delivered to you this week!  Hope you like!

BC Party on Friday! Your instructors will give you the details.

Keep up the good work! Don't let all this hard work go to waste!  Keep up your workouts whether you work out with us or on your own.  Don't forget, we are always here if you fall off the wagon!

Thank you all for your hard work!  Don't forget to give your favorite instructor a shout out or hug.

Last but not least, many of you ladies have been asking about the fabric head bands some of us have been wearing (and what Wendy was wearing in yesterday's picture).  Go to www.bondiband.com to order.  Use promo code THREE to save some $$.  There are lots of cute ones to wear whenever, but the ones that keep the sweat out of your eyes are the "performance" fabric.  Guys, they have beanies for you too!