One year ago today.
HQ WOD 8/31/2008:
Weighted pull-ups 1-1-1-1-1-1-1 reps
BTB WOD
Pull up ladder
run small block
3 rounds
score = # of pull up rounds completed
JWOD
Clean and Jerk an odd shaped object 62 times i.e. no barbells. Try suitcases, bags of dog food, bales of hay etc.
at least 25# for women 35# for men
One year ago today.
HQ WOD 8/31/2008:
Weighted pull-ups 1-1-1-1-1-1-1 reps
BTB WOD
Pull up ladder
run small block
3 rounds
score = # of pull up rounds completed
JWOD
Clean and Jerk an odd shaped object 62 times i.e. no barbells. Try suitcases, bags of dog food, bales of hay etc.
at least 25# for women 35# for men
One year ago today.
HQ WOD 8/31/2008:
Weighted pull-ups 1-1-1-1-1-1-1 reps
BTB WOD
Pull up ladder
run small block
3 rounds
score = # of pull up rounds completed
JWOD
Clean and Jerk an odd shaped object 62 times i.e. no barbells. Try suitcases, bags of dog food, bales of hay etc.
at least 25# for women 35# for men
Four rounds for time:
Run 400 meters
Rest 2 minutes
Post time to comments.
Compare to 080320.
Smokey, March 20th, 1998 - August 19th, 2008
Ground Fighting Part 2 by Tony Blauer, CrossFit Journal Preview - video [wmv] [mov]
WOD 8/30/2008:
Four rounds for time:
Run 400 meters
Rest 2 minutes
or
100 Perfect Push Ups (do max reps perfect push ups everytime you break rythm run 400 meters)
JWOD:
63 Double Unders
Today's Photo: Dan and Jill demo the overhead position for the boot camp crew last weekend.
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Compare to 080125.
Freedom CrossFit - Prescott, AZ
Nutrition Part 2 with Robb Wolf, CrossFit Journal Preview - video [wmv] [mov]
As we close out August boot camp, take a moment to look back on all you have accomplished this month. It is a very big deal! For most of us, just getting out of bed at 5 AM is plenty and then add a crazy workout...good gracious! Please post your PT changes in the comments below. Celebrate your accomplishments! We are so proud of all of you. We have all been in your shoes and we KNOW how tough things can be sometimes. You all deserve a big pat on the back (and a treat from your instructors...check with them for your camp party), for finishing out the month!
We are proud of all of you, but there is no one we are more proud of than Meredith Goodman! At the tender age of 19 she decided to take control of her fitness and boy did she ever. Meredith, you are an inspiration girlie!!
Today's pics: Meredith before above. Meredith after below!!
Meredith's Story:
The BTB Gym is open regular hours on Saturday (9am & 10am) and Sunday (10am & 11am). We are open on Labor Day, Monday at 10am ONLY. Have a safe & happy holiday weekend!
In November of 2008, I was as sedentary
as it is possible for a college student to be, and wore a whopping size 18
(almost a size 20) at the young age of 19. I had been chubby for as long as I could remember, and hadn’t really
noticed when I passed from being pleasantly plump to looking, and feeling,
unhealthy, and winded after a simple flight of stairs.
I had a basic knowledge of boot camp, as I am student at Agnes Scott College, the home of the Decatur camp, and almost completely on a whim, I conned a friend of mine into thinking that getting up at 5:30 to get our butts kicked on a daily basis would be a good idea. In the days leading up to boot camp however, I started a running inner monologue of all of the reasons why this would be impossible, and started counting down the hours, in an incredibly anxious, and honestly terrified, manner.
Oh well, I figured, and plunged in the first day. After that first frosty morning, I was utterly convinced that I, my friend, and everyone else that got up that early was insane. This idea was only reinforced later that day when suddenly every sadly underused muscle in my body had tightened up and appeared to be on fire. My newly handicapped status was suddenly noticeable to not only my friends, but to everyone in my classes, who just had to ask “what is wrong with you?!” After a few days, the all consuming agony that I was in downgraded to an ache, centered in whatever area we had focused on, on any given day. A quick, “It was butt day,” would quash any strange looks I was receiving from classmates upon trying to arrange myself in my seat before class.
After one month, I was hooked. I had more energy, and an entirely different attitude about not just exercise, but life. My self confidence had sky rocketed, and while I would still loudly proclaim to anyone who would listen that I was very slow, I no longer thought that there was anything that I couldn’t do, if given enough time, and the right motivation. The camaraderie alone could have propelled me through the first month; I was on such a high!
In the first month alone, I took a minute and 18 seconds of my half mile, and was wearing a size 16. Of course, after this, what was there to do, but to keep going, I went home for December and January, where I worked out occasionally, and continued to follow the BTB diet. I returned to Decatur Boot camp in February, and continued to improve my physical and mental states.
I feel that I still have a way to go, and my specific goals for August are to continue to improve my push ups (my form when I started is still a source of much amusement for the amazing instructors in Decatur) as well as my run time. I have now taken a full two minutes off of my half mile, and improved my other exercises by immeasurable amounts, as it is fairly clear that what I considered a full sit-up during my first month is very different than the standards by which I was measuring the 37 that I did at the end of July. My next goal is to remove facilitated exercises from my routine, which should be quite the challenge!
I have lost somewhere over 45 pounds, although I stopped weighing myself recently, and now wear a size 12. In addition to the obvious physical transformations (my friends and family are shocked when they see me after a long time) I now look at food in a very different way, and have done things that I never would have dreamed possible. I still have a little ways to go as far as weight loss, and plenty of ground to gain in fitness, but with the help of the fabulous friends that I have made throughout the lat several months. I will continue coming back to Decatur boot camp for as long as they’ll have me and get an incredible amount of joy from the familiar faces of instructors, as well as greeting and encouraging the new campers every month. I can’t wait to keep going!
As we close out August boot camp, take a moment to look back on all you have accomplished this month. It is a very big deal! For most of us, just getting out of bed at 5 AM is plenty and then add a crazy workout...good gracious! Please post your PT changes in the comments below. Celebrate your accomplishments! We are so proud of all of you. We have all been in your shoes and we KNOW how tough things can be sometimes. You all deserve a big pat on the back (and a treat from your instructors...check with them for your camp party), for finishing out the month!
We are proud of all of you, but there is no one we are more proud of than Meredith Goodman! At the tender age of 19 she decided to take control of her fitness and boy did she ever. Meredith, you are an inspiration girlie!!
Today's pics: Meredith before above. Meredith after below!!
Meredith's Story:
The BTB Gym is open regular hours on Saturday (9am & 10am) and Sunday (10am & 11am). We are open on Labor Day, Monday at 10am ONLY. Have a safe & happy holiday weekend!
In November of 2008, I was as sedentary
as it is possible for a college student to be, and wore a whopping size 18
(almost a size 20) at the young age of 19. I had been chubby for as long as I could remember, and hadn’t really
noticed when I passed from being pleasantly plump to looking, and feeling,
unhealthy, and winded after a simple flight of stairs.
I had a basic knowledge of boot camp, as I am student at Agnes Scott College, the home of the Decatur camp, and almost completely on a whim, I conned a friend of mine into thinking that getting up at 5:30 to get our butts kicked on a daily basis would be a good idea. In the days leading up to boot camp however, I started a running inner monologue of all of the reasons why this would be impossible, and started counting down the hours, in an incredibly anxious, and honestly terrified, manner.
Oh well, I figured, and plunged in the first day. After that first frosty morning, I was utterly convinced that I, my friend, and everyone else that got up that early was insane. This idea was only reinforced later that day when suddenly every sadly underused muscle in my body had tightened up and appeared to be on fire. My newly handicapped status was suddenly noticeable to not only my friends, but to everyone in my classes, who just had to ask “what is wrong with you?!” After a few days, the all consuming agony that I was in downgraded to an ache, centered in whatever area we had focused on, on any given day. A quick, “It was butt day,” would quash any strange looks I was receiving from classmates upon trying to arrange myself in my seat before class.
After one month, I was hooked. I had more energy, and an entirely different attitude about not just exercise, but life. My self confidence had sky rocketed, and while I would still loudly proclaim to anyone who would listen that I was very slow, I no longer thought that there was anything that I couldn’t do, if given enough time, and the right motivation. The camaraderie alone could have propelled me through the first month; I was on such a high!
In the first month alone, I took a minute and 18 seconds of my half mile, and was wearing a size 16. Of course, after this, what was there to do, but to keep going, I went home for December and January, where I worked out occasionally, and continued to follow the BTB diet. I returned to Decatur Boot camp in February, and continued to improve my physical and mental states.
I feel that I still have a way to go, and my specific goals for August are to continue to improve my push ups (my form when I started is still a source of much amusement for the amazing instructors in Decatur) as well as my run time. I have now taken a full two minutes off of my half mile, and improved my other exercises by immeasurable amounts, as it is fairly clear that what I considered a full sit-up during my first month is very different than the standards by which I was measuring the 37 that I did at the end of July. My next goal is to remove facilitated exercises from my routine, which should be quite the challenge!
I have lost somewhere over 45 pounds, although I stopped weighing myself recently, and now wear a size 12. In addition to the obvious physical transformations (my friends and family are shocked when they see me after a long time) I now look at food in a very different way, and have done things that I never would have dreamed possible. I still have a little ways to go as far as weight loss, and plenty of ground to gain in fitness, but with the help of the fabulous friends that I have made throughout the lat several months. I will continue coming back to Decatur boot camp for as long as they’ll have me and get an incredible amount of joy from the familiar faces of instructors, as well as greeting and encouraging the new campers every month. I can’t wait to keep going!
WOD 8/29/2008:
"NASTY GIRLS"
3 rounds for time of:
50 Squats
7 Muscle-ups (sub 3:1 pullups & ring dips)
10 Hang Power Cleans (#135/ 95#)
JWOD: 64 KTE
Most of you have "gotten it". When you come into a CrossFit gym, you are there for business. We don't accept half hearted efforts unless you are prepared to accept half hearted results. As your CrossFit coaches, we will give you all we got each and every day. We ask for one simple thing in return...... the same.
We all have our days where we are beat down and the intensity is lacking. That is totally normal and understandable. But that does not mean you can't give your all. Every WOD will not be a new PR for you. Every max lift will not be a new high for you. The important thing we are trying to stress with CrossFit is to develop your workout chacter. As clients, you guys are constantly inspiring us with your efforts. We have seen some epic battles- and for that, BTB thanks each and every one of you who show up each day like Spartans and give us your blood, sweat and sometimes tears.
Today's question: Since College Football is upon us this weekend- we would love to hear who your team is- for that matter, who do you dislike the most? I'll start- Gooooo DAWGS!!!
Today's Photo: Todd MR. No caption needed.
BTB Will be open normal hours on Sat and Sun AM. On Monday, we will be open for one class at 10 AM only.
