Monthly Archives: October 2008

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c0ca97970b-pi style=display: inline;img alt=Squatclean border=0 class=at-xid-6a00e00986beda8833010535c0ca97970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c0ca97970b-800wi title=Squatclean //a br /Fantastic day of squat cleans yesterday.#0160; /ppstrongWOD 10/29/2008:/strong/ppShoulder press 1-1-1-1-1 repsbr / Push press 3-3-3-3-3 repsbr / Push Jerk 5-5-5-5-5 reps/ppMcLovin the heavy work this week!/ppstrongJWOD:/strong Tabata any 2 exercises- as long as one of them is double unders./ppCrossFit gets some stronga href=http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100218435MSN love./a/strong#0160; And some morea href=http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100217215amp;Gt1=31037 target=_blank stronghere. /strong/a/p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c6bcb9970c-pi style=FLOAT: rightimg alt=Ry%3D400 class=at-xid-6a00e00986beda8833010535c6bcb9970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c6bcb9970c-320wi style=MARGIN: 0px 0px 5px 5px //a a href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c6bb4b970c-pi style=FLOAT: right/aa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c0933e970b-pi style=FLOAT: right/aa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c6b76c970c-pi style=FLOAT: right/aThanks so much for bringing your friends and family to camp today!!#0160; We hope they enjoyed the experience and that they will consider joining you in the park next month.#0160; And we hope you’re still friends./p pIn honor of Bring A Friend day, we want to discuss someone who was introduced to BTB by one of her friends./p pKristen Herzegh works over at the American Cancer Society with Freedom Jules, Vinings Alpa, Freedom Kim and Freedom Sarah, and is one of the individuals participating in Boot Camp For a Cure as a survivor. This is Kristen#39;s first month with BTB, but we#39;re hoping it won#39;t be her last! /p pA Florida native and cancer survivor from a very young age, Kristen now works on Cancer Prevention Study-3 at the American Cancer Society. When not hitting Boot Camp early morning, Kristen can be found playing little pranks on her office colleagues or hanging out with her husband Owen and their family of pets. /p pHere is Kristen’s story:/p pI#39;ve been a cancer survivor for the majority of my life.#0160; I was diagnosed with acute lymphocytic leukemia (ALL) when I was just under three and underwent treatment for the next three years.#0160; I#39;ve been cancer free since the 80#39;s.#0160; I consider myself immensely lucky not only for being a survivor, but for having an amazing family who ensured that a childhood with cancer can still be just a normal childhood. One of the things my cancer experience has taught me is the importance of expressing support not only for individuals undergoing cancer treatment, but for their family, friends, and loved ones.#0160; If you#39;re a cancer patient#39;s cheerleader know how much that love and support means.#0160;#0160;#0160; /p pI joined BTB after Freedom Jules told me that Jeff and Melissa were generously reserving spots for cancer survivors.#0160; I had no idea what I was getting into, but couldn#39;t think of anything else I was doing at 5:45am.#0160; I should first explain that I#39;m the antithesis of an athlete.#0160; I#39;m uncoordinated, unfamiliar with pushing myself past that wanting to quit point, and drawn to adult carbonated beverages.#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160; /p pI won#39;t lie and say the month has been easy, but I prefer to use the word challenging over hard.#0160; I had no idea I could do so many Bulgarian split squats and that they would leave my butt sore for days; I actually had no idea what a Bulgarian split squat was.#0160; I hadn#39;t run a 5k since high school and I don#39;t even recall the last time I crab walked.#0160;#0160; /p pAlong with the challenge came a fun and rewarding experience.#0160; Freedom#39;s group is fantastic.#0160; The instructors are helpful, motivational, and one funny group.#0160; Watching the other campers has also been inspiring.#0160; Freedom is chalk full of fit campers.#0160; Congratulations to all the boot campers who are about to complete October.#0160; I can honestly see why people become addicted to the camaraderie, results, and early morning rises.#0160;#0160; /p pAlthough I#39;ve landed in the X a time or two for the consumption of the said carbonated beverage (Decatur Beer Fest equals the X), I can say that I#39;ve surprised myself in regards to what I can do.#0160; Turns out there#39;s really something to pushing yourself outside that comfort zone.#0160; I#39;ve also learned that kicking yourself in your own butt first thing in the morning is better than a cup of coffee, that it#39;s actually OK to thrust your pelvis in public as long as you call it hip thrusters, and that sometimes the word of the day can just be a grunt. quot;/p pKristen, it#39;s been AWESOME having you at Freedom this month. Thanks for not getting Freedom Jules fired for introducing you to BC, and here#39;s to celebrating the month and your survivorship with lots of adult carbonated beverages Friday night!!/p pbr /PS…Have you signed up for November boot camp yet?#0160; Because of the holiday during week 4, boot camp will start on Monday next week instead of Tuesday.#0160; You don’t want all your new boot camp buddies to miss you, so go ahead and a href=http://www.btbfit.com/shop/ target=_blanksign up/a already!#0160; And remember, if one of your friends sign up, you both get $25 off!br //p

div class=Head id=dnn_ctr526_ItemDisplay_ArticleDisplay_divArticleTitle div id=publishTitlespan id=dnn_ctr526_ItemDisplay_ArticleDisplay_lblArticleTitlestronga href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c1519b970b-pi style=FLOAT: right/aa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c151d6970b-pi style=FLOAT: rightimg alt=Tuti-Fruiti-Turkey-Salad border=0 class=at-xid-6a00e00986beda8833010535c151d6970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c151d6970b-800wi style=MARGIN: 0px 0px 5px 5px title=Tuti-Fruiti-Turkey-Salad //a Grilled Turkey Salad With Mandarin Oranges/strong - 4 blocks/span/div/div div class=Normal id=divArticleContentspan id=dnn_ctr526_ItemDisplay_ArticleDisplay_lblArticleText p class=copyTurkey is the crowning glory of Thanksgiving Day as we all know. The day after that it’s fun to feast on leftovers. The day after that? It’s time to be creative to find ways to enjoy turkey leftovers. Here are some recipes adapted from Dr. Sears’ “Zone-Perfect Meals in Minutes.”/p p class=copyIngredients:br /4 ounces cooked turkey breast, cubedbr /1 cup celery, finely slicedbr /3/4 cup red onion, finely slicedbr /Romaine lettucebr /1/2 cup Zoned French Dressing, recipe to followbr /1/3 cup unsweetened Mandarin orangesbr /1 peachbr /1 1/3 teaspoons olive oilbr /1/8 teaspoon turmericbr /1 tablespoon fresh mint, chopped/p p class=copyInstructions:br /In a salad bowl, combine turkey, celery, onion, oil, Zoned French Dressing, peach, oranges, tumeric and mint. Toss lightly to coat. On a lunch plate place lettuce, top with turkey mixture and serve./p/span/div

Squat clean 1-1-1-1-1-1-1 reps

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Craig McCarroll, Staff Sergeant, USMC Recon, CrossFit Camp Pendleton - video [wmv] [mov]

p class=MsoNormal style=MARGIN: 0in 0in 0ptfont size=3 style=FONT-FAMILY: Arialspan style=FONT-SIZE: 9px; FONT-FAMILY: Arial/spanspan style=FONT-SIZE: 13px; FONT-FAMILY: Ariala href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c500fd970c-pi style=FLOAT: rightimg alt=Salmon_big class=at-xid-6a00e00986beda8833010535c500fd970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c500fd970c-320wi style=MARGIN: 0px 0px 5px 5px //a This being Breast Cancer Awareness month, we thought focusing on women and breast health would be a great way to end the last week of the month.#0160;Below are six foods that have been linked to preventing breast cancer, not to mention they taste#0160;good#0160;too!/span/font/p p class=MsoNormal style=MARGIN: 0in 0in 0ptspan style=FONT-SIZE: 13px; MARGIN: 0in 0in 0pt; FONT-FAMILY: Arial/span#0160;/p p class=MsoNormal style=MARGIN: 0in 0in 0pto:pspan style=FONT-SIZE: 13px; MARGIN: 0in 0in 0pt; FONT-FAMILY: Arial/span/o:p/p p class=MsoNormal style=MARGIN: 0in 0in 0ptfont size=3span style=FONT-SIZE: 13px; FONT-FAMILY: ArialstrongBroccoli/strong – This cruciferous vegetable contains isothiocyanates, which have been shown to break down breast cancer cells./span/font/p p class=MsoNormal style=MARGIN: 0in 0in 0ptspan style=FONT-SIZE: 13px; MARGIN: 0in 0in 0pt; FONT-FAMILY: Arial/span#0160;/p p class=MsoNormal style=MARGIN: 0in 0in 0pto:pspan style=FONT-SIZE: 13px; MARGIN: 0in 0in 0pt; FONT-FAMILY: Arial/span/o:p/p p class=MsoNormal style=MARGIN: 0in 0in 0ptfont size=3span style=FONT-SIZE: 13px; FONT-FAMILY: ArialstrongCarrots/strong – Low intake of beta-carotene (found in orange fruits and veggies) has been associated with a higher risk of breast cancer. Note: Carrots considered “unfavorable carbs” in the Zone world, but eating them every now and again is okay./span/font/p p class=MsoNormal style=MARGIN: 0in 0in 0ptspan style=FONT-SIZE: 13px; MARGIN: 0in 0in 0pt; FONT-FAMILY: Arial/span#0160;/p p class=MsoNormal style=MARGIN: 0in 0in 0pto:pspan style=FONT-SIZE: 13px; MARGIN: 0in 0in 0pt; FONT-FAMILY: Arial/span/o:p/p p class=MsoNormal style=MARGIN: 0in 0in 0ptfont size=3span style=FONT-SIZE: 13px; FONT-FAMILY: ArialstrongGarlic/strong – Garlic’s allyl sulfur compounds can help prevent the development of some breast tumors./span/font/p p class=MsoNormal style=MARGIN: 0in 0in 0ptspan style=FONT-SIZE: 13px; MARGIN: 0in 0in 0pt; FONT-FAMILY: Arial/span#0160;/p p class=MsoNormal style=MARGIN: 0in 0in 0pto:pspan style=FONT-SIZE: 13px; MARGIN: 0in 0in 0pt; FONT-FAMILY: Arial/span/o:p/p p class=MsoNormal style=MARGIN: 0in 0in 0ptfont size=3span style=FONT-SIZE: 13px; FONT-FAMILY: ArialstrongMushrooms/strong – These contain conjugated linoleic acid, which has been shown to slow down the production of estrogen./span/font/p p class=MsoNormal style=MARGIN: 0in 0in 0ptspan style=FONT-SIZE: 13px; MARGIN: 0in 0in 0pt; FONT-FAMILY: Arial/span#0160;/p p class=MsoNormal style=MARGIN: 0in 0in 0pto:pspan style=FONT-SIZE: 13px; MARGIN: 0in 0in 0pt; FONT-FAMILY: Arial/span/o:p/p p class=MsoNormal style=MARGIN: 0in 0in 0ptfont size=3span style=FONT-SIZE: 13px; FONT-FAMILY: ArialstrongRed cabbage/strong – Researchers believe the glucosinolates in this vegetable may help inhibit breast cancer./span/font/p p class=MsoNormal style=MARGIN: 0in 0in 0ptspan style=FONT-SIZE: 13px; MARGIN: 0in 0in 0pt; FONT-FAMILY: Arial/span#0160;/p p class=MsoNormal style=MARGIN: 0in 0in 0pto:pspan style=FONT-SIZE: 13px; MARGIN: 0in 0in 0pt; FONT-FAMILY: Arial/span/o:p/p p class=MsoNormal style=MARGIN: 0in 0in 0ptfont size=3span style=FONT-SIZE: 13px; FONT-FAMILY: ArialstrongWild salmon/strong – Rich in Vitamin D and omega-3 fatty acids, which may fight tumor growth, wild salmon is less likely than farmed salmon is less likely than farmed to contain cancer-causing PCBs./span/font/p p class=MsoNormal style=MARGIN: 0in 0in 0pto:pspan style=FONT-SIZE: 13px; MARGIN: 0in 0in 0pt; FONT-FAMILY: Arial/span/o:p/p p class=MsoNormal style=MARGIN: 0in 0in 0ptspan style=FONT-SIZE: 13px; MARGIN: 0in 0in 0pt; FONT-FAMILY: Arial/span#0160;/p p class=MsoNormal style=MARGIN: 0in 0in 0ptspan style=FONT-SIZE: 13px; MARGIN: 0in 0in 0pt; FONT-FAMILY: ArialstrongBoot campers!/strong#0160;Why not#0160;all together for a great meal your instructors would be proud of! Cook 1 tbsp. of minced garlic in 1 tbsp of olive oil over medium heat and#0160;until translucent.span style=mso-spacerun: yes#0160;/spanAdd half a cup each of broccoli florets, sliced carrots, sliced red cabbage, halved white mushrooms and a pinch of salt. Stir fry until just tender – 10 to 15 minutes. Brush salmon fillet with 1 tbsp of honey mustard, pan sauté for 5 to 10 minutes and serve alongside the veggies./span/p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c3352f970c-pi style=FLOAT: rightimg alt=Suellen1 class=at-xid-6a00e00986beda8833010535c3352f970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c3352f970c-320wi style=MARGIN: 0px 0px 5px 5px //a a href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535bc79c2970b-pi style=FLOAT: right/aAs we’ve mentioned a lot this month, October is a very special month for BTB as it marks the annual observance of Boot Camp for a Cure.#0160; It is the time each year that we do our part (with help from all of you!) to give back to such a meaningful cause that affects every one of us in one way or another./p pIn addition to donating a portion of all registrations this month, BTB also offers Boot Camp scholarships to cancer survivors every October.#0160; One of the recipients this month has been a CrossFit regular for a few months now, and this month she decided to give the Decatur BTB Boot Camp a try.#0160; Read Suellen Germani’s story below to understand a little about her experience:/p p“We found a little cancer.”#0160; That’s what the surgeon told me when she called me on December 23, 2003 to give me the results of my breast biopsy/lumpectomy.#0160; A few weeks before I had found a little marble-sized lump in my left breast during a self-examination.#0160; 38 years old at the time, I had not even had my first mammogram yet.#0160; /p pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535bc7a02970b-pi style=FLOAT: right/aWhen I was diagnosed in 2003, I was super-fit.#0160; I was regularly doing 40-100 mile bike rides with my husband, lifting weights several times per week, and was the thinnest I’d been in years.#0160; /p pIn fact, it was my leanness that I attribute to helping me find the lump.#0160; If I had more body fat, that pesky little marble may have been harder for me to detect.#0160; My good health also made going through 4 rounds of chemo and six weeks of radiation a relative breeze.#0160; Being bald was kind of whacky, but my hair eventually grew back darker and wavier than it had been before.#0160; I even decided I liked my short hair better.#0160; /p pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c33597970c-pi style=FLOAT: rightimg alt=Suellen class=at-xid-6a00e00986beda8833010535c33597970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c33597970c-320wi style=MARGIN: 0px 0px 5px 5px //a The interesting thing that happens to survivors of any major health crisis is that your priorities quickly become clearer.#0160; The love of family and friends, living a healthy and less stressful lifestyle, and doing work that really makes my heart sing became the guiding factors in my life.#0160; /p pA few months after completing cancer treatment, I followed a dream of mine and started my own business as a Professional Organizer of homes and small businesses.#0160; For health insurance reasons, I’ve continued with my full-time job credentialing doctors for a local hospital.#0160; But my organizing / life coaching business is my passion.#0160; It allows me to help folks reduce life’s clutter so they can design a life that they can be passionate about.#0160; /p pI joined BTB in July, 2008 so that I could work on losing the pounds that had snuck back on while I was super-busy growing my business.#0160; I did CrossFit the first couple of months and am in the Decatur boot camp this month.#0160; I get really inspired working out with other motivated people and I love being able to mix it up everyday.#0160; I’ve also been Zoning since July and am starting to get my old endurance and toned body back.#0160; I also love the sense of community that I feel at BTB.#0160;#0160; /p pI want to give a big ol’ hug to Jeff and Melissa for being such cheerleaders and supporters of cancer survivors everywhere.#0160; I was one of the beneficiaries of this month’s complimentary boot camp for cancer survivors.#0160; You guys and all the instructors and fellow members are the BEST!#0160; You all make it so much fun to get healthier everyday!/p pbr /Suellen, we’re so happy to have you in the BTB family! We wish you many years of health, fitness and happiness!!/p br / pDon#39;t forget, tomorrow is Bring A Friend Day at all BTB locations.#0160; Please have your friends arrive by 5:45 and make sure they are dressed appropriately for the weather.#0160; We can#39;t promise they will still be your friends at 7:00, but we can promise that they will get a great workout!#0160; And if they sign up next month, you both get $25 off!#0160;br //p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c43376970c-pi style=display: inline;img alt=Bring it border=0 class=at-xid-6a00e00986beda8833010535c43376970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c43376970c-800wi title=Bring it //a br /Not even the 2 pood kettlebell is a match for this youngster. /ppstrongWOD 10/28/2008:/strong/ppSquat Cleans 1-1-1-1-1-1-1 reps#0160; /ppstrongJWOD:/strong 3 Rope Climbs/ppstronga href=http://vimeo.com/2037724 target=_blank2:08 Fran perfect form/a/strong/p

Rest Day

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CrossFit Level 2 and CrossFit Level 1 Certification Seminars, Colorado State Patrol, Golden CO and Dallas PD, Dallas TX

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Ass Whooping: CrossFit Marina - video [wmv] [mov]

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Warren Buffet's Speech to MBA Students - Mahi.in

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pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535bb7802970b-pi style=FLOAT: rightimg alt=Edamame class=at-xid-6a00e00986beda8833010535bb7802970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535bb7802970b-320wi style=MARGIN: 0px 0px 5px 5px //a You may have already heard about the myriad benefits of edamame#0160;(or green soybeans, as they#39;re also known), but there is one more you may want to know about. Listen up, metrosexuals!/p pResearchers in Korea recently discovered a naturally occurring fat in foods like edamame, tuna, and mackerel that can fight wrinkles caused by sun damage and natural aging. This fat stimulates the production of collagen, a protein that keeps skin strong and supple. The solution is not yet available to consumers in topical form, and it#39; not clear how much of these foods you would need to eat to fight wrinkles. But in the meantime, why skimp. Fish can protect against heart disease and edamame has#0160;a good deal of fiber and vitamin C. Not to mention that it#39;s a great source of protein./p pstrongBoot campers!/strong Be sure to check the labels of those energy drinks and quot;vitamin watersquot; you may be drinking to repenish yourself. A#0160;lot of them are just#0160;chock full of sugar, not vitamins.#0160;Sticking to plain #39;ol water#0160;is simply better for you in the long run./p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c1325b970c-pi style=DISPLAY: inlineimg alt=JamiePR border=0 class=at-xid-6a00e00986beda8833010535c1325b970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c1325b970c-800wi title=JamiePR //a#0160;#0160; /p pJamie C hits new dead lift PR and ladies gym record 309#.#0160; Atta girl!/p pstrongWOD 10/27/2008/strong: Make up a missed WOD from the last 3 days or snack on the alternate WOD listed on the whiteboard.#0160; If you are not comfortable with the movements from a make up WOD, make up day is not the day to learn new skills due to multiple WOD#39;s going on at once.#0160; /p pstrongJWOD:/strong Add 400M run to the end of any WOD you work today.#0160; /p pstrongNOTE:/strong There is a new rule in the gym- No one is to jump onto stacked plyo-boxes.#0160; If you want/need extra height, use the booster boxes that are made for it.#0160; You can also stack bumper plates onto the top of the boxes.#0160; Jumping on top of stacked boxes is like driving a wedge into the box, destroying its structural integrity.#0160; Anyone caught jumping on stacked boxes will be awarded 250 burpees on the spot- NO EXCEPTIONS.#0160; You have been warned......../p