Monthly Archives: September 2008

Four rounds for time of:
Run 400 meters
50 Squats

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Operation Phoenix, The Final Chapter - video [wmv] [mov]

Announcing the 2009 CrossFit Games

30 Muscle-ups for time

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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

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100 Muscle-ups, Ricky Frausto and Joe Westerlin, CrossFit Omaha - video [wmv] [mov]

Hello All!
We will save the details of the Boot Camp Challenge event for Sunday, but we did want to let you in on a new category:

Best Outfit.

Points will be awarded to the team with the Best Outfit.
See you Sunday!

-BTB

Agriculture Research Service - March 13, 2008 - You may not know it, but eating causes what's known as "oxidative stress." As we digest our food, we create sometimes-harmful molecules known as "free radicals." But antioxidants—healthful compounds in fruits and vegetables—can help by neutralizing the free radicals.

That's yet another good reason to eat at least some antioxidant-rich foods at every meal, according to the Agricultural Research Service.  Scientists found that the antioxidant capacity of volunteers' blood plasma samples declined after eating a test meal that lacked antioxidants. But they also found, for the first time, that consuming grapes with that same test meal prevented the decline in plasma antioxidant capacity of the volunteers during the first two hours following the test meal—the time digestion is the most rapid.

Previous research has shown that omitting antioxidant-rich foods from meals can lead to cellular damage by free radicals, which increases the risk of atherosclerosis, cancer and other diseases. Th study looked at the ability of the human body to use the antioxidants in Bing cherries, dried plums, dried plum juice, kiwifruit, red grapes, strawberries and wild blueberries. 

To find out which fruits give you the most antioxidant bang for your buck, click here.

Boot campers! Congrats on finishing Week 3. Only one more to go! A great snack anytime of the day is low-fat yogurt mixed with sliced strawberries and blueberries and a few walnuts on top.

  Don't forget to register for this Saturday's Fundraiser for Prostate Cancer Foundation and Wounded Warrior Project.  To sign up for the BTB Team, go HERE.  We will also be taking checks and cash donations the morning of the event.  Make checks payable to Athletes for a Cure.  We are asking for a minimum participation donation of $25.00.   Times: 9:00 AM and 10:00 AM.

The person with the largest amount of funds raised will win a BTB CrossFit T-shirt and a Buddy Lee jump rope. 

NOTICE: The gym will be dedicated to only the fundraiser tomorrow.  If you come in tomorrow looking for another workout- you are out of luck.  You will be required to donate and participate.  There has been plenty of fair warning! 

SEE BELOW for today's WOD.

Stark contrast in recovery styles

WOD 9/26/2008: 30 Muscle-Ups for time.  If you cannot do muscle ups, then do 120 pull ups and 120 dips- or combination there of.  1 MU=4 pull ups/dips.

Learning a MU- part 1, part 2, part 3

JWOD: 36 Push ups in the rings

PETA now urging that Ben & Jerry's Ice Cream be made from Human Milk.

Hope so!  Bring a couple of them to Boot Camp next Weds.  If some of your friends or coworkers are curious about this crazy boot camp program you are participating in, this is your chance to give them a taste!  Bring A Friend to Boot Camp Day is next Wednesday, October 1st.  The BTB CrossFit gym is also hosting a BAF day at the gym all day long. You may send your friend to any boot camp location (with or without you) or to the gym.  Something to keep in mind: your friend should be able to maintain a constant walk/jog for 10 minutes in order to attend boot camp.  If your friend does not quite have that fitness level, please send them to the BTB CrossFit gym.  We can take your friend through a scaled program designed for their fitness level.

Having trouble getting a friend motivated?  Check out Mark's Daily Apple and learn 10 Simple Steps to Motivate a Friend.  Is your friend still not sure?  Have him check out Kathleen's Blog for some humor and motivation.

Please ask your friends to arrive 15 minutes before camp begins to fill out a waiver and meet the instructors.  Have them bring a water bottle or two, and let them know they might get dirty...dress appropriately.  You may invite as many friends as you like!  Please let your head instructor know if there will be more than three of your friends attending.  If your friend signs up for BC next month, you are both eligible to receive $25 off boot camp.  Use the promo code: FRIEND to redeem.  If multiple friends sign up, you receive discounts for all of them (email us for the promo code).

Thanks for bringing your friends - have fun! - BTB

Rest Day

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Charity does Fran, CrossFit Snohomish - video [wmv] [mp4]

"Look Whose Irrational Now" by Mollie Ziegler Hemingway - Wall Street Journal

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Some of you may remember back in July - when we started this Zone business - and we said we'd be checking back in September to see how it was going. Well, it's that time!

If you took the Zone challenge, you've been Zoning now for 8 weeks or more and we want to know about the results. Good, bad, negligible?  You guys have been great with offerings of recipes and tips on the blog, but have you kept yourself accountable? The goal was to try and eat "In the Zone" 90 percent of the time. How'd you do and was it a realistic goal?  Jules, Ken, Jeanie (where are ya girl?), Wendy, Kevin, etc....how's it working out? Who am I missing? We want to hear from you!

If you are just getting started with the Zone plan, we suggest being perfect with it for 2 full weeks.  No cheating.  Then ease up as your body adjusts to this new way of eating.   

If you've never heard of the Zone and are wondering WTF we're talking about, read Melissa's original post that explains the challenge and all kinds of good information about how the Zone works: http://blog.btbfitness.com/nutrition_stretching/page/8/

Boot campers! Just wanted to include this quick and yummy-tasting recipe posted by Yvette in Vinings, in case you guys didn't see it...
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