Monthly Archives: September 2008

Back Squat 5-5-5-5-5 reps

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Kurtis Bowler, Rainier CrossFit

"The Boz and Todd Experience" Part 2, CrossFit Journal Preview - video [wmv] [mov]

Just some helpful reminders/pointers for you Zoners out there from "A Week in The Zone"...

Why is meal timing so important?
As with medication, you want to control the body's use of protein and carbohydrate consistently throughout the day, and you should eat a minimum of three meals and two snacks. A Zone meal should provide you with four to six hours in the Zone, whereas a snack is good for approximately two to two and a half hours. Eating every five hours, whether you are hungry or not, is necessary to stay in the Zone. In fact, lack of hunger without cravings for sugars and sweets couple with good mental focus is a good indicator that you're in the Zone.

I prefer to eat smaller, more frequent meals throughout the day. Is it possible to stay in the Zone this way?
Actually, the greater the number of small meals you eat, the better the insulin control. It's called "grazing."

Boot campers! You should also be eating five to six meals a day. Don't skip! Even if you have to bring some protein bars to work, or stick some cottage cheese and an apple in your boss's fridge, make sure you're eating enough.

Katie after the UGA game Saturday.

WOD: 9/30/2008:

Back Squat 5-5-5-5-5 reps

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JWOD: 32 double squat wall balls.  You may need to do these outside for enough height to toss ball. There is no minimum or maximum height for you to toss the ball- requirement is 2 full depth squats for one toss.  Use 6,12 or 20lb ball- whatever you can get away with.

Mom to be? Know one? Check out this great site for expectant and post-partum moms.  It is CrossFit specific and explains how to scale CrossFit workouts specific to the trimester and fitness level.  It is worth the visit.  If you are expecting, you do not need to give up your fitness regimen.  It is more important than ever that you stay strong and healthy.  Go to CrossFit Mom.

NOTICE:  Today is the last day to register on the BTB Rowing team for the Fall Rowing Challenge.  There is no minimum amount- any distance you row is added to the team total.  BTB is within spitting distance of taking over 2nd place for all CrossFit affiliates participating.  WE NEED YOUR HELP! Below are instructions for registering.  You may log in meters rowed going back to 9/15.  There is no charge for this.  Most everyone is rowing for part of their warm-up.  There is no reason not to log those meters in.  Boot Campers who frequent the gym- this is open for you guys as well.  Jump on the train!   

1. go to concept2.com, select "Online Tools" then "Online Log"
2. Sign up as a New User  or sign in under your existing registration. Both are along the left-hand side.
3. Existing Users skip to Step 5. New Users, fill out the requested information. For new users, on the last question, (University/Club Standings Affiliation ) you may join "CrossFit/BTB Fitness, Atlanta, GA" which puts you on the "General" BTB team, but you do not have to do this. Click submit, but you aren't finished yet.
4. New Users will see a "Thank you for creating your profile" message. Click on "Update Profile Page" or "Continue". You may have to sign in again.
5. Once signed in, you will be taken to your Logbook page. This is where you enter the meters you rowed on any given day. You may log any meters rowed on or after September 15, 2008.
6. Go to the "Teams" tab toward the upper left-hand corner. Click on "Teams".
7.     Under "Join a Team" use the drop-down box and select "BTB Fitness/Crossfit" and click on "select team". On the next page, click "Join Team". Now you're official.

Week 4 already??
Wow, this month has flown by.  Those of you still attending camp each day and staying committed to your goals should be awfully proud of yourselves.  If you have taken a few days off, regroup and show up tomorrow!  Please be sure to show up Friday.  Your PT test is Friday.  There is no better way to show your accomplishments than participating on Friday.  Be there.

Stuff going on:

1. Friday: PT test and BTB Boot Camp t-shirt distribution.  Coolest t-shirts around...get you one.

2. Friday: Check with your instructors for your end of the month "party."  Have fun!

3. Weds (4-7pm) & Sat (9am-1pm): Body Fat Van will be at BTB.  This is the most accurate way to test your body fat.  The scales we have are professional grade and give you a close count, but has a pretty good margin of error.  The dunk tank is spot on!  There are still a few spots left and we'd rather you guys get the spots than the general public.  Email jill@btbfitness.com to secure your spot.  First timers ='s $45, retest ='s $35 and you'll write a check directly to the Fat Van.

4. Weds: Bring a Friend to Boot Camp Day!  Invite any friend to any camp or the gym.  Details on last week's blog.

5. The Decatur Camp is involved in a 5K this weekend:  Saturday October 4th -Race Time is 5 PM: 18th Annual Take Back the Night 5K and 1 mile fun run
Run this 5K race on Saturday October 4th and see how far this month’s boot camp/Cross Fit has pushed you! 
http://www.dekalbrapecrisiscenter.org/takebackthenightrace.html

Or feel free to volunteer for the race and help represent BTB- who will be facilitating the race warm up and have a table there- just e-mail mhall@agnesscott.edu with your name/contact info and t-shirt size!  Be sure to wear your BTB shirts to run or volunteer!

6. Boot Camp for a Cure is NEXT WEEK!!  If you are planning on signing up for boot camp next month, please do so quickly.  If you have make-up days left from September, just tack them on to the end of October.  If there was ever a better month to do boot camp, October is it!  Get your friends, coworkers, neighbors to join you to raise money for the Leukemia and Lymphoma Society and Camp Sunshine!  Get in shape while helping your community.  What could be better than that?  Click here for details.

Today's pic: An event for next month's BTB Boot Camp Challenge??

Rest Day

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CrossFit Certification Seminars, The Ranch, Aromas Ca and CrossFit Training Center & Blauer Tactical , Virginia Beach Va

"Connor vs Ryan", CrossFit Kids - video [wmv] [mov]

Subprime Meltdown: Post one link to comments to significant news, analysis or commentary on the subject.

Jose gets his fist taste of Fight Gone Bad. 

WOD 9/29/2008: 4 rounds for time of:

Run 400M and 50 squats

JWOD: 33 Knees to Elbows

Congrats to Charles aka Milkman and Pam aka Buckhead Redhead for completing their CrossFit Level I training this weekend in Virginia.  See if you can spot them in this picture. Scroll down. 

CrossFit in a pill?                     

Prized in Asia for centuries, the shiitake mushroom is now the second most widely produced mushroom in the world. The legendary health benefits of the shiitake stem from a concentration of lentinan, which may help precent and treat cancer, lower cholesterol and stimulate the immune system. It also has eight amino acids, as well as vitamins and minerals including B6, B2 (riboflavin), niacin and selenium. Plus, one cup of cooked shiitake has only 81 calories, is low and saturated fat and cholesterol and is a good source of dietary fiber. One last plug: it may alsos be good for your looks. Some beauty products now contain shiitake extracts.

Here is a recipe (that sounds great) and uses shiitake mushrooms:
http://www.zonediet.com/tabid/131/itemid/249/Foilbaked-Cod-With-Mushrooms.aspx
(Note: you may need to login to the Zone site to view it)

On another Zone note, Dr. Barry Sears' latest book, "Toxic Fat," is now available. Here's a little blurb: "Toxic Fat provides a revolutionary new understanding of our current obesity epidemic by showing that it can be treated through a clinically proven pathway that can change the expression of your genes using food as a drug to rid your body of toxic fat."

Boot campers! Welcome to Week 4! Are you eating your veggies? We see lots of logbooks with good protein choices, decent snack combinations and lots of energy bars/shakes. But are you eating enough veggies? Look back at your logbook pages and see. If not, load up in the produce section next time you're at the store.

Thanks to all of you for showing up and participating yesterday!  Just like Pee-Wee soccer, there are no losers at the Boot Camp Challenge, each one of you should be very proud of your effort!

A few folks to thank.

-Judy Lobrutto (check in girl): thanks for tagging everyone!
-Stacy Moldovon (workout lead and demo girl): thanks for your time and LOUD, wonderful voice!
- The INSTRUCTORS! : thanks to all of you for helping set up/take down and for leading your teams.  You guys are the best and make boot camp fun and rewarding for all of us!
- The Campers: you guys are such great sports and have such a sense of teamwork.  It is awesome watching all of you work together!  Seriously, it is very cool watching a bunch of adults have as much fun as a group of kids on a Sunday morning...good stuff! Thanks for taking the time to join us.

Best Outfit!
The outfits were awesome.  Andy...loved the suit, Freedom....those Socks!  I am still laughing.  One group I need to give a late shout out: Piedmont AM!  In the confusion and noise, I didn't fully grasp your outfits.  Very good job!  I don't think it effects the outcome of the Challenge, but you guys get 20 extra points too!

Ladies!
It was only ladies left at the end of the wall sit.  We had ladies from every camp up there.  The competition was fierce!  The mental toughness was amazing. 
Vinings....way to pull it out at the end (I am sorry, I forgot your name young lady!)

Buckhead/Decatur: Thanks for being such great sports and teaming up.   

The Winners!
Vinings!!!  You are the Champions my friends!

Thank you all for participating! 

Today's Pic: Your Vining's Champions!

Push Jerk 5-5-5-5-5 reps

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CrossFit London, Ontario

"High-Pull", CrossFit Level 2 Certification Seminar - video [wmv] [mov]

Tune in Sunday morning at 08:00 Pacific for CrossFit Radio online with host Neil Anderson.

Sweat Angel- Wine-O post fight.

WOD 9/28/2008:

JWOD: 34 double unders or, 4 for 1 singles.

Thanks to everyone who participated in and donated to the FGB fundraiser yesterday.  It was a huge success.  BTB managed to raise $4,834.12.  A great time was had by all.  Photos can be seen here.