Monthly Archives: July 2008
Thursday 080731
WOD 7/31/2008
WOD 7/31/2008: If you are on the HQ 3/1 rotation, take a rest day or come in and work on a specific skill or drill. Hmmm- Pose running comes to mind.
Jeff Suport WOD: 93 Feet of Rope Climb! Start lying prone from the ground & go all the way to the beam. 8 rope climbs if you're Rx'd... 16 for modified!
Move 9 of the CrossFit foundational movements is the Medicine Ball Clean. The clean is the most efficient and effective way to get a heavy load up to your shoulders and then overhead with a jerk. Put it this way- if a race of geeky aliens descended upon us and they were given a drawing of the human musculature/skeleture, the plans that they would come up with for getting a load to your shoulders quickly is The Clean.
Much like the SDLHP, which was discussed yesterday, the Med Ball Clean is done with quickness and explosiveness. Except, right at the moment of shrug/extension you will pull yourself back down under the load, catching it in a Front Squat- which was discussed on 7/24.
Today's Pic- Dave C in extension at the Jacksonville cert last month.
Learning the clean can be a daunting task. Think of it as a chain of events just like the SDLHP- Set Up keeping the back arched, accelerate through the legs and hips to full extension, shrug w elbows outside, THEN dive underneath the load.
Check this video for a good explanation and demo of The Med Ball Clean. You may even see a familiar face or two in this one. [wmv] [mov]
We are trying really hard to provide you guys with good, solid CrossFit info each day on the blog. You may have noticed over the last week or so that the content has grown a bit larger. Let us know how we are doing. Are these discussions valuable? Should we save the bandwidth and depend on you to ask questions? Let us know.
In the Navy
CrossFit was recently profiled in the Navy Times. CrossFit is quickly becoming the workout of choice for our guys and gals in the military. Why? Because of the competition and commaraderie it evokes as well as the fact that IT WORKS! What did you think of your CrossFit workouts in the gym? If you want to know more about CrossFit or the Zone Diet and what it can offer, please contact Melissa@btbfitness.com for more info on a training session for Boot Campers only.
Let us know what you thought about CrossFit. Be honest! Too hard, too easy? What was different between Boot Camp and CrossFit? By the way, several of the top winners of a recent CrossFit Atlanta-wide Challenge were from BTB (Vinings Charles was the top elite athlete in all of Atlanta, Piedmont Jamie and Vinings Pam also placed...there were many others, please help me in the comments). All of these top guys took both BTB Boot Camp and CrossFit. The combo of the 2 makes quite an athlete!
Spotlight on Fish Oil.
According to Dr. Sear's: Omega 3 Concentrates are the single most important aspect of life in the Zone. We purchase our fish oil from the Zone site because of the amount of testing done on the product. You can purchase from any source, just be sure the capsules are contaminant free!
From the Zone site:
OmegaRx is Zone Labs’ best selling omega-3 EPA/DHA concentrate.
This is the perfect supplement for general health and wellness and is the most critical element of Zone Living next to a healthy diet.
Since the body cannot efficiently produce EPA or DHA, these long-chain omega-3 fatty acids must be consumed. Unfortunately, the amount of fish you would need to eat in order to supply your body with adequate amounts of EPA and DHA would also expose you to unhealthy levels of known carcinogens or neurotoxins, like PCB’s, dioxins, and mercury. Likewise, these same toxins can be found in many fish oil capsules sold in health-food stores, retail drugstores, and supermarkets. Manufacturing refined EPA/DHA concentrates (such as OmegaRx) is a formidable task.
OmegaRx is the premier EPA/DHA concentrate that has been constantly tested to have the lowest levels of contaminants with the highest levels of EPA and DHA available without a prescription. Just as important, OmegaRx contains patented natural agents from sesame concentrates that help inhibit the production of arachadonic acid (AA) as well as adding anti-oxidant capacity to protect the EPA and DHA from oxidation.
OmegaRx is the recommended EPA/DHA concentrate for almost all Zoners.
Day One BTB Kids Camp!
Day One:
Introduction – Gym & Equipment, People, Programs
Why Fitness – My Choice, Sports, For Life
Snack Break – What Tastes Good & Why
How Fitness – What Does/Does Not Work
Warm Ups, Workout of the Day, Warm Down
What U Hungry/Thirsty For?
Balance & Stretching – Why?, Balance and Aging, Intro to Meditation
Review & What’s Ahead
Day Two BTB Kids Camp
Day Two:
Fitness and Me
Nutrition – Guest Speaker
Snack Break
Food is Fun – Nutrition & Me, Helping Mom Shop, Thirsty Thoughts
Warm Ups, Workout of the Day,
Warm Down
Concentration Clinic – Mind, Body & Thinking, School and Exercise, Mind Games, and Strength & Memory
Review & What’s Ahead – Plan Grocery Shopping
Day Three BTB Kids Camp!
Day Three:
Fitness for Life – Choose Your Lifestyle, Life’s Phases, Old Age
School and Fitness – Focus & Concentration, Brain Food
Snack Break
Cardio Clinic – Hart Rate and Breathing, Run-Skip-Bike-Climb 4-Fun
Warm Ups, Workout of the Day, Warm Down
Grocery Shopping Trip
Various Training Programs & Techniques
Practicing Meditation
Review and Closing Thoughts
Wednesday 080730
Goals Reached?
Week Four is in full swing! Great work, great dedication. Thank you for bringing your friends today! Hope you all are still friends!
Today's photo embodies reaching goals. Levi Rose from Piedmont AM reached Manchu Picchu. Kellie Mac from Piedmont PM did the same this summer. Have you reached your goals this month? Be sure to show up Friday so you can see your physical results. You will be amazed!
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.
Zonealicious
Well, The Zone has obviously been working for Dave. He has been Zoning for a few months now.
Robb Wolf is starting to do a nutrition seminar through the CrossFit affiliate system. He is going to be focusing on performance based Zone and Paleo nutrition.
Robb is quite versed in the nutritional field and has a long list of qualifications under his belt. Robb has written a couple of books and was the 4th CrossFit affiliate. Go here for info on the seminar. Lets hope for one here in ATL soon!