Monthly Archives: October 2008

Rest Day

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Pumpkins by: CrossFit Fredericton, Hudson Valley CrossFit, Adam Kayce, Alanna Trotter and Kim Carris, and Mark Messina

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"Halloween Throwdown", CrossFit by Overload and US CrossFit - video [wmv] [mov]

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"Is Intellectual Property the Key to Success?", by Jeffrey A. Tucker - The Ludwig Von Mises Institute

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pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c7e62f970b-pi style=FLOAT: rightimg alt=B class=at-xid-6a00e00986beda8833010535c7e62f970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c7e62f970b-320wi style=MARGIN: 0px 0px 5px 5px //a Welcome to November Boot Camp!#0160; Your first day in the park is almost here!. You should already be working on some of the homework assignments - post what you’re doing in the comments section below.#0160; /p pDuring the month there are some important things to remember./p p1)#0160; We know that new shoes can be expensive.#0160; But getting new shoes can help prevent injury.#0160; You really should have a pair that is less than 1 year old, even if you haven#39;t worn them very much.#0160; The cushioning breaks down over time even if the tread looks fine, and that cushioning is important for all the running, jumping, squatting and other fun stuff we have in store for you!#0160; /p p2)#0160; It has been proven that people who write down what they eat on a daily basis lose more weight then those that do not.#0160; So use those log books!#0160; You#39;ll get a spiral-bound versioin on Monday.#0160; We are here to help you make good choices, but you have to take the first step of a href=http://today.msnbc.msn.com/id/25573436/ target=_blanklogging every thing that you eat/a.#0160; /p p3)#0160; We know that you are all very busy people.#0160; Traveling for work or early meetings can get in the way of making it to the park every day.#0160; If you miss a day, head on over to the gym to make up that workout by taking a CrossFit class.#0160; If you have never been to the gym, try one of our Intro to CrossFit classes at 7:30 am or 7:30 pm Tuesday/Thursday or 11am on Saturday first.#0160; Click here for a href=http://btbfitness.com/schedules/crossFit_schedule.asp target=_blankGym Hours/a.#0160; If you are going to miss a class, always email your lead instructor and let them know.#0160; (Trust us, your fellow boot campers will be much happier if you send that email!)/p p4)#0160; Please take care of yourself this month.#0160; If you pull a muscle, do not stretch it (if you stretch, you are just adding more micro tears).#0160; Relax and get ice on it ASAP.#0160; And remember, a href=http://www.uihealthcare.com/topics/prepareemergencies/prep4922.html target=_blankRICE/a, Rest, Ice, Compression, and Elevation.#0160; That’s right…it says REST!#0160; Sometimes you may need to take a day or two to allow your injury to heal.#0160; But this doesn’t necessarily mean you can’t exercise at all.#0160; If you twist your ankle and can’t run or jump, head to the gym.#0160; The CrossFit instructors will help you modify workouts or come up with exercises you can do that will allow you to get a great workout without further aggravation to your injury./p p5)#0160; It is important to remember that we don’t own the park!#0160; Please be respectful of the parks and help to take care of them.#0160; If you bring water bottles, gloves, towels, or anything to the park, they should leave with you!#0160; Also be mindful of your surroundings.#0160; There are many obstacles at the parks such as holes, rocks, sleeping people, dogs, and geese…you get the point!#0160; Keep your eyes open as you make your way through the parks./p p6)#0160; Mark your calendars now!#0160; The Boot Camp Challenge will be Saturday, November#0160;22nd and Bring-A-Friend Day is Wednesday, November 19th at all camps.#0160; More details to come!!!/p p7)#0160; Questions or concerns?#0160; Can’t make camp?#0160; Email your head instructor./p pPiedmont AM: a href=mailto:piedmontam@btbfitness.compiedmontam@btbfitness.com/abr /Piedmont PM: a href=mailto:piedmontpm@btbfitness.compiedmontpm@btbfitness.com/abr /Freedom/Candler: a href=mailto:freedomam@btbfitness.comfreedomam@btbfitness.com/abr /Decatur: a href=mailto:decaturam@btbfitness.comdecaturam@btbfitness.com/abr /Vinings: a href=mailto:viningsam@btbfitness.comviningsam@btbfitness.com/abr /Buckhead: a href=mailto:buckheadam@btbfitness.combuckheadam@btbfitness.com/a/p pGeneral Questions: a href=mailto:instructor@btbfitness.cominstructor@btbfitness.com/a/p pWe can’t wait to meet you (or see you again!) on Monday!br //p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535ccebbd970c-pi style=FLOAT: rightimg alt=Spinach-salad class=at-xid-6a00e00986beda8833010535ccebbd970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535ccebbd970c-320wi style=MARGIN: 0px 0px 5px 5px //a Red meat is a top source of heme iron - the kind that is easiest for your body to use -#0160;but it#39;s hard to get that good iron when your Zoning (and limiting red meat consumption), or if you are a vegetarian./p pThe good news is that you can find heme iron in poultry and fish. And your body can more readily absorb the other types of iron in spinach, nuts, seeds and fortified cereals such as Total (when paired with a source of Vitamin C such as strawberries)./p pAim for about 18 milligrams of iron per day. A good combo meal is half a cup of pumpkin seeds (10 mg), 1 cup of kidney beans (5.2 mg) and 4 cups of raw spinach (3.2 mg). Yum!/p pstrongBoot campers!/strong Congrats on another great month! Be sure to take the healthy habits you learned in BC with you and make good diet and exercise part of your lifestyle every day moving forward./p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535cb6203970c-pi style=float: right;img alt=Puking pumpkin border=0 class=at-xid-6a00e00986beda8833010535cb6203970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535cb6203970c-800wi style=margin: 0px 0px 5px 5px; title=Puking pumpkin //a Happy Halloween.#0160; /ppstrongWOD 10/31/2008:/strong Come in and make up a missed WOD from the last 3 days.#0160; Or, check the pumpkin seed workout on the whiteboard.#0160; As always on make up days, please don#39;t try to take on new skills such as the 1 rep max Clean amp; Jerk as there will be multiple workouts going on at once.#0160; You are encouraged to come workout in your Halloween garb.#0160; br /strongbr /JWOD:/strong Nope/ppstrongNOTE:/strong#0160; If you are working out at the 7:00 PM slot today, please be prompt, warmed up and ready to roll no later than 7:00.#0160; No workout will start after 7:00 on the nose.#0160;#0160; If you are late and try to talk your way out of this, your WOD will be 200 burpees.#0160; No exceptions. We#39;ve got some trick or treatin to do.#0160; /ppstronga href=http://www.pantagraph.com/articles/2008/10/30/news/doc4909a5eb41928899713522.txt target=_blankHalloween egg ban in Chicago/a/strong/p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535cbebb0970c-pi style=FLOAT: rightimg alt=2969911488_f55e57ae60 class=at-xid-6a00e00986beda8833010535cbebb0970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535cbebb0970c-320wi style=MARGIN: 0px 0px 5px 5px //a This month has gone by so quickly!#0160; Thanks so much for joining us for another successful year of Boot Camp for a Cure. For those of you who may be new to BTB, this fight is very personal.#0160; You’ve heard some of the survivor stories this week, and today we’d like to share one more./p pBoot Camp for a Cure originated in August 2006.#0160; Jeff and Melissa Hayes, owners of BTB Fitness, wanted to give back to the community which was responsible for their success.#0160; An instructor whose father was battling cancer inspired the choice of the American Cancer Society.#0160; /p pSince regular exercise helps prevent some cancers, the Hayes decided to make Boot Camp for a Cure an annual event, with proceeds donated to a different organization dedicated to supporting cancer survivors and finding a cure for cancer each year.#0160; /p pJust six months after the 2006 Boot Camp for a Cure, the cause became even more meaningful for the Hayes.#0160; In March, 2007 Jeff Hayes was diagnosed with Hodgkin’s Lymphoma.#0160; He was scheduled for 4 months of chemotherapy, which would end in September.#0160; The Hayes decided that in 2007, and every year going forward, Boot Camp for a Cure would be held in October to celebrate Jeff’s end of treatment and personal triumph over the disease.#0160; /p pThis year, it was a bit more personal…again.#0160; In March of 2008 Jeff was re-diagnosed with Hodgkin’s Lymphoma. We’re pleased to report that after enduring months of intensive chemotherapy and a bone marrow transplant, Jeff is in full remission!#0160; As of today, Jeff is officially paroled from the doctor-imposed “house arrest” that was necessary to give his immune system time to recover.#0160; So today’s end of Boot Camp for a Cure also marks Jeff’s return to a full, vibrant and fitness-filled life! /p pIn honor of Jeff’s two year journey with Lymphoma, BTB is pleased to have raised over $10,000 to donate to the LLS again this year. We also learned of Camp Sunshine this year from one of you! Camp Sunshine is a celebration of life that helps renew the spirit of young children with cancer and their families. The children and families who attend Camp Sunshine programs realize they are not alone in their struggle with cancer. We are honored to raise awareness and donations for this wonderful program as well.#0160; /p pCongratulations Jeff!#0160; And many, many thanks to each and every one of you who participated in the 2008 Boot Camp for a Cure!#0160; /p pIn addition to giving back, we hope you got something too – so let’s hear about those RESULTS!!!#0160; No, we haven’t forgotten that you all had a PT test today.#0160; Be loud and proud in the comments section below!!br //p

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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"Boz and Todd Coach a Warm-up", CrossFit Journal Preview - video [wmv] [mov]

p style=TEXT-ALIGN: justifyfont size=2a href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535ca56f4970c-pi style=FLOAT: rightimg alt=Trader-joes-store class=at-xid-6a00e00986beda8833010535ca56f4970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535ca56f4970c-320wi style=MARGIN: 0px 0px 5px 5px //a TJ’s is organized like a typical grocery store, with fresh produce, dairy and meats located on the periphery. And, just like other grocery stores, the unfavorable carbohydrates are in the center of the store. You need to read labels in TJ#39;s too.#0160;A few of the prepared frozen meals#0160;have 70 grams of carbs per serving!/font/p p style=TEXT-ALIGN: justifyfont size=2OK, now that that#39;s out of the way, we know you need something quick and easy. So#0160;start with low-fat protein, then grab a bag of mixed salad greens or mixed veggies. Then,#0160;sauté#0160;some frozen veggies (Prig Khung Green Beans w/ Spicy Herb Sauce is a favorite), and for dessert have a bowl of mixed berries with a dollop of whipped cream or plain yogurt. Here are some other suggestions:/font/p p style=TEXT-ALIGN: justifyfont size=2strongBreakfast/strong br /Dice and sauté 1 chicken sausage, add ½ cup of liquid eggs, sprinkle with low-fat shredded cheese. Have with ¾ cup of oatmeal, toasted almonds./font/p p style=TEXT-ALIGN: justifyfont size=2strongLunch/strong br /TJ’s Wild Salmon Chowder Soup + 2 handfuls of baby spinach. Nutritious and looks great./font/p p style=TEXT-ALIGN: justifyfont size=2strongSnack/strongbr /1 oz. low fat TJ’s cheese sticks with 1/2 apple or 1/2 orange and 3 almonds./font/p p style=TEXT-ALIGN: justifyfont size=2strongDinner/strong br /Blackened Cajun Salmon or TJ’s Nouveau Burger, 3 cups of Organic Broccoli Florets sautéed and simmered in ½ cup Masala Simmering Sauce. 1 cup Berry Medley with dollop of whipped cream for dessert./font/p p style=TEXT-ALIGN: justifyWhat are your TJs favs?/p p style=TEXT-ALIGN: justifystrongBoot campers!/strong What is your favorite grocery store and why? Give us some recipe ideas of yours. We need some learnin!/p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c989bb970c-pi style=display: inline;img alt=Nickbaseline border=0 class=at-xid-6a00e00986beda8833010535c989bb970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c989bb970c-800wi title=Nickbaseline //a br /Nick is the first guinea pig to try the new BTB Baseline workout.#0160; Every current CrossFitter will be required to complete and record the baseline in the near future- it will also be the standard first workout for all new CF#39;ers at BTB.#0160; Details to follow..........#0160;#0160;#0160; Nick#39;s time was a very respectable 3:56./ppstrongWOD 10/30/2008:#0160;/strong/ppquot;strongAngie/strongquot;/p pFor time:br / 100 Pull-upsbr / 100 Push-upsbr / 100 Sit-upsbr / 100 Squats/pp#0160;br /strongJWOD:/strong#0160; The final JWOD- 1 Century Workout.#0160; If you are not familiar with this, it is 1 ounce of beer and 1 pull up every minute, on the minute for 100 minutes. #0160; All forms of modified pull ups are acceptable- so don#39;t be a chicken.#0160; Time and date TBA in the very near future. #0160; /ppI want to sincerely thank the BTB crew for starting the JWOD when I had to quot;go darkquot; for my stem cell transplant.#0160; It has been truly inspiring hearing about folks doing the JWOD and inflicting a little pain on folks from afar, as I took on the pleasure of posting the JWOD as I began to recover.#0160; The recovery process has not been easy, but being surrounded by all the good souls at BTB has certainly made it much more bearable.#0160; I#39;ve still got another couple weeks of radiation treatments to finish this thing out, but the quot;house arrestquot; due to weakened immune issues is over, and you can expect to see my peach fuzz head around the gym much more in the coming days and weeks.#0160; My passion is coaching CrossFit to anyone who is willing to learn, and I am looking forward to taking that role back on a more regular basis.#0160; In return, I expect all of you to hold me accountable during my rebuilding period and keep me on track.#0160; BTB and all of you guys mean the world to me, and I wouldn#39;t trade my life for any other.#0160; The best is yet to come. #0160; #0160; jeff. #0160; /ppNOTICE: Be sure to arrive no later than 6:45 and be warmed up by 7 to work out on Friday.#0160; No one will be allowed to start their work out after 7.#0160;#0160; Feel free to wear your costume to work out.#0160; /p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c1d7a0970b-pi style=FLOAT: rightimg alt=Grizzoween[1] class=at-xid-6a00e00986beda8833010535c1d7a0970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c1d7a0970b-320wi style=MARGIN: 0px 0px 5px 5px //a Halloween is the beginning of the holiday season for a lot of people.#0160; It either starts with a big party full of food and alcohol, or with your kids bringing home bags full of candy.#0160; And for many the party continues through New Year’s Eve – or the Super Bowl!/p pHalloween doesn’t have to be the beginning of the end of your healthy living.#0160; You don’t have to avoid candy, food and alcohol on Halloween and the rest of the season.#0160; Just make good choices./p pBut how do you make good choices when the bad ones are so much more fun?#0160; We are hoping this will help, or at least put into perspective exactly what you are eating when it comes to the candy.#0160; /p pCheck out this a href=http://abcnews.go.com/GMA/Story?id=6115016amp;page=2 target=_blankEat This, Not That: Halloween Edition/a from abcnews.com. /p pPotato Chips vs. Marshmallow Peeps…one serving of potato chips has 17 grams of carbohydrates where as three of the peeps have 28 grams of carbs./p pFrench Fries vs. Chocolate Bars…A mall order of French fries has 230 calories and 13 grams of fat.#0160; Three Hershey’s fun-sized chocolate bars have the same amount of calories and fat as the French fries./p pDoughnuts vs. Candy Corn…22 pieces of Brach’s candy corn has more sugar then a Krispy Kreme caramel kreme crunch doughnut./p pSugar vs. Sugar Free…5 pieces of the sugar-free Reese’s Peanut Butter Cups have less calories, but more saturated fat then the regular cups./p pFat vs. Fat….a quarter cup of Sun Maid Vanilla Yogurt Raisins has more fat and calories than two strips of Oscar Mayer bacon./p pThink you#39;ve got it under control?#0160; Try out this a href=http://www.sparkpeople.com/resource/quizzes_questions.asp?quizid=62 target=_blankTrick vs. Treat Candy Quiz/a to see how much you know about the candy that will be around your house or office this weekend! /p pNow that you have done the quiz, are you looking for Halloween alternatives?#0160; Try low-fat chocolate milk, a 100-calorie portion control pack, individually packaged pretzels, or check out this article for a href=http://parenting.ivillage.com/gs/gscelebrations/0,,bwg,00.html target=_blankhomemade treats/a.br //p

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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Aimee Lyons, CrossFit King of Prussia

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"Correcting the Press", CrossFit Level 2 Certification - video [wmv] [mov]