Monthly Archives: September 2008

  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. 

WOD 9/25/2008: Make up a missed WOD from the last 3 days.  Or- check the whiteboard for a surprise. 

JWOD: 3, 70 meter sprints.  20 seconds of rest between efforts.

Photo: Tim O gets great extension working his snatch.

So, if you have been awake at all the past few months, there's a lot of negative stuff going on around us.  The economic news is ugly and the Presidential candidates and pundents are always bickering, and we here in Atlanta are a little low on water.  Some days it is just too much!

We at BTB truly believe in giving back, so much so that we drag y'all into giving back too!  Isn't that nice of us?!  But seriously, "giving back" starts pushing positive vibes your way and can brighten your day.  So forget about all that crappy stuff and help us make a difference.  As cliche` as that sounds, we have witness our ability to make a change first-hand!  So get your butts in gear and join us for one &/or all of the events below!

1. Ongoing: we are collecting food for the Atlanta Food Bank.  The Atl Food Bank is especially low this month due to exports to the Gulf due to hurricane issues.  We have a box to collect food in the gym.  If you are clearing out food that is on the no-no list for Boot Camp, why not bring it in for those in need?!  Thanks for your help.  Click here to learn guidelines for donations.

2. This Saturday: Fight Gond Bad!  Details: The fundraiser will be run on our normal Saturday hours of 9AM and 10AM.  You will be assigned a scaled or non scaled version depending on your own ability and fitness level. Rules of engagement for the workout as AS FOLLOWS. 

The gym will not be open for any other workouts other than the fundraiser on Saturday.  If you have not already signed up for the BTB CrossFit and Bootcamp team, go HERE to do so.  If you don't decide until the day of that you want to parcipate, that is OK.  We will be accepting cash and check donations at the door.  Make checks payable to Athletes for a Cure.  We are asking for a minimum participation donation of $25.00. 

3. Boot Camp for a Cure: our annual fundraiser is coming up next month.  Considering taking boot camp next month?  Do it!  Part of your registration fee will go to the Leukemia and Lymphoma Society and part will go to Camp Sunshine...a great camp and program for children and families dealing with cancer.  Friends considering Boot Camp?  There is no better month to join us!  The weather is amazing and there is nothing better than supporting an amazing cause while working out!  Click here to register for October.

Today's Pic: Your instructors lead the way by attending and raising money for Bowling for Boobs a few weeks ago!

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 070927.

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Boz, Dutch and Pat Barber

Dutch Does Snatch Drills with Mike Burgener, CrossFit Journal Preview - video [wmv] [mov]

Now you can have it! Well, kind of...

Flatbread Pizza

1 flatbread (low-carb lavash, or low-carb flour tortilla)
2 tablespoons favorite pizza sauce
1 ounce grated cheese
1/2 turkey/chicken sausage (about 7 grams of protein)

In a small skillet add sliced or crumbled sausage; sauté to brown. Turn oven to broil. Place pizza pan in oven to warm. Heat a heavy skillet (cast iron works best) and toast lavash or tortilla. Remove warm pizza pan from oven and place toasted flatbread/tortilla on pan. Place 2 tablespoons pizza sauce in center of pizza and spread out in circular motion (just like you see on TV). Add cheese and sausage. Place under broiler and watch closely. Remove when cheese is slightly browned. Serving size: 1 Joseph’s Lavash Pizza: P-21/C-9/F-9

Note: To balance this meal, you’ll have to add some carbohydrates. Suggestions: a large tossed salad plus a glass of wine or omit the wine and have a small piece of fruit.

Boot campers! Give us some of your favorite meals while in Boot Camp. By now, you should know about combining foods and eating smaller, more frequent meals. So, how do you get creative with it? What are some of your favorites? Please share! We're always looking for input.   

WOD 9/24/2008:

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Record # of pull ups for each round.

JWOD: 38 Lunge Steps with mens or ladies bar in overhead position.  Remember, active shoulders.  Get 'em up in your ear with elbows locked. 

Do you keep a workout log?  If not, you should.  There are many benefits to doing this.  It does not have to be as formal as the one pictured, but you should keep up with your training.  Specifically, with CrossFit, you constantly have the opportunity to measure yourself against past performances and against your goals. 

If you don't already know about it, there is a box of index cards up front for your convenience.  Many folks like to log their workouts and comments on their card and leave it in the gym.  Another great place for logging your WOD's is at Logs it All.  It was set up specifically for CrossFitters, and it is free.  Clark Howard would like that. 

Article: Why you should keep a workout log

Please post any quick recipes or snack ideas you have to the comments below. 
Try today's recipe...it is really good!

Today's pics: fun with push-ups at Freedom. 

Click here to see how many exercises can be based off the basic push-up!  Who knew?!  The menage`a push-up is a highlight! 

Double this quicky recipe and you'll be set for a bunch of meals:

Spinach and Mushroom Quiche from Zonediet.com

1 1/2 cup steamed spinach
1 cup boiled mushrooms
1/2 cup egg substitute or 4 egg whites
1 oz low-fat cheddar cheese (I add 1 teaspoon olive oil to mixture)
Season to taste
1 serving of fruit for dessert

Instructions:
Squeeze excess water out of spinach and chop both spinach and mushrooms. Mix together with egg sub. and seasoning. Pour into a baking dish and bake at 350 for 30-40 minutes. Sprinkle shredded cheese on top and enjoy with fruit for dessert.

Another tasty treat from Chef Phil Andriano is Catfish with Tri-Colored Peppers and Cajun Roasted Potatoes. A great summer dish for Zoners and non-Zoners alike!

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov]
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Post time to comments.

Compare to 051003.

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Andrew Thompson, CrossFit Quantico, on the Medicine Ball Clean by CrossFit Again Faster - video [wmv] [mov]

I found this excerpt in "A Week in the Zone," by Dr. Barry Sears, and thought it was a good reality check for all of us Zoners out there who work hard to stick to the rules most every day. Plus, it gives those thinking of trying it a better idea of why we started the Zone and what we are trying to achieve...

"There is no guilt in the Zone. If you have a bad meal, just make sure that your next meal is squarely in the Zone. No one is perfect, nor should anyone ever become obsessive regarding the preparation of Zone meals. Even if you are perfect (with your meals), I strongly recommend eating a large carbohydrate meal (pasta, Mexican food, etc.) at least once a month, just so you can feel miserable the next day. You will be bloated, fatigued, mentally foggy...what you are suffering from is an insulin hangover. The reason why I recommend such torture once a month is to reinforce how powerful food can be, and that only one hormonally incorrect meal can send you directly to carbohydrate hell. It's okay because your next meal will take you back into the Zone. Some of us just need some powerful reinforcement from time to time to reaffirm how we want to spend the rest of our lives."

Boot campers! Looking for ideas for that last mea/snack of the day. Try edamame! Just grab a few packages of frozen edamame (soy beans) in the frozen veggie section of the grocery. Heat half a cup for 2 minutes in the micro, sprinkle with some salt and there you go. The beans are in the husks, so you have to suck them out with your teeth. It's fun and tasty!

WOD 9/23/2008: For time 30, 25, 20, 15, 10, and 5 rep rounds of: Virtual Shoveling and Push Ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

JWOD: 39 Ring Pull-Ups

Happy 40th to Scott G!  Scott has been a religious CrossFitter for close to a year.  We have seen him cross many milestones, and get to see him cross this one- fitter and healthier than ever. 

A few fun facts to know about Scott- compliments of his buddies at Current Site:

• Scott is a Vampire.  He sleeps inverted (see photo)
• He rides his road bike 11 miles (each way) to work at least 3 times a week
• He went skydiving last Friday for the first time to celebrate his 40th birthday. Check these pics!
• Huge Chicago Cubs fan
• His nick name is Surly Gurly, so lookout.
• Likes to say “what-not” and he likes to “laser in”
• Goes ghost-hunting with his wife
• 2 weeks ago, he couldn’t get his car out of his own garage! So he had to shimmy down through a teeny crawl space to get his garage door open. (and he probably got down there thanks to BTB)
• He wears a funny little gangster hat under his helmet when he mountain bikes.
• He loves mountain biking, especially in Moab, Utah
• He has a love of fast cars.
• He can do 9 consecutive muscle ups
• He loves to play softball

Scott's Birthday WOD is as listed below.  You may alternate this WOD with the main WOD listed above.

5 Muscle ups
10 Turkish Get Ups
20 KBS
30 Sit ups (or KTE)
40 Wall Balls
30 Back Ext.
20 SDLHP
10 DB Snatches (5 right/5 left)
5 Muscle ups