Monthly Archives: October 2008

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c112bb970c-pi style=FLOAT: rightimg alt=2969055247_56011c4e8e class=at-xid-6a00e00986beda8833010535c112bb970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535c112bb970c-320wi style=MARGIN: 0px 0px 5px 5px //a And Freedom does it again!#0160; Congratulations to all the booties that came out and participated.#0160; You made the first Boot Camp Challenge in the park very successful.#0160; You all rocked the plank, lunge walk, jump-ups, equipment dump, crab walk and bear crawl, wheelbarrows, and the tug of war.#0160; /p pWe want to also give a big thank you to the Piedmont PM instructors.#0160; You all put a lot of work into this challenge and did a great job./p pAnd now for today’s blog…/p pstrongActive What?/strong/p pThere are many times at boot camp where you will be doing flutter kicks and you need to rest so you put your feet on the ground.#0160; But the instructors tell you that you should pull your knees to your chest.#0160; Or you just finished running and instead of standing still, you are told to “squat it out.”#0160; Both of these are forms of active recovery./p pTo many of us, it may make more sense that if you need to rest while doing flutter kicks, you put your legs on the ground.#0160; Or if you are done running, that “resting” would mean standing still (or sitting down!!).#0160; Unfortunately, once again the instructors actually do know what is best for us!/p pAccording to a href=http://sportsmedicine.about.com/od/tipsandtricks/a/activerecovery.htm target=_blankabout.com/a, adding low intensity exercise to the rest period following intense exercise helps muscles to recover more quickly.#0160; After running several studies, they discovered that the low intensity exercise helped with blood circulation.#0160; The increase of blood circulation during the period of what they call “rest“ encourages lactic acid removal from the muscles which makes us feel better down the road./p pWhat is your favorite type of active recovery?#0160; Do you think that the active recovery helps your muscles recovery more quickly?br //p

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

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Greg Shugarts, CrossFit Gravity Janes

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Tune in Sunday morning at 8:00 am Pacific for CrossFit Radio online with host Neil Anderson.

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"The Lumbar Arch with Kurtis Bowler of CrossFit Rainier by CrossFit Again Faster - video [wmv] [mov]

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535b955c6970b-pi style=DISPLAY: inlineimg alt=Sarah c border=0 class=at-xid-6a00e00986beda8833010535b955c6970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535b955c6970b-800wi title=Sarah c //a#0160; /p pSara C./p pstrongWOD 10/26/2008:/strong /p pquot;Elizabethquot;/p p21-15-9 reps of:br /Clean 135 poundsbr /Ring dips/p pThis is a benchmark workout.#0160; Don#39;t forget to record this one. /p pstrongJWOD:/strong 5 rounds of quot;Cindyquot; /p

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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CrossFit Certification Seminar: April 15, 2005, CrossFit Journal Preview - video [wmv] [mov]

p#0160;a href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535b5fd4d970b-pi style=display: inline;img alt=Greenblackgreen border=0 class=at-xid-6a00e00986beda8833010535b5fd4d970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535b5fd4d970b-800wi title=Greenblackgreen //a#0160;#0160; /p pGreen, black, green/p pstrongWOD 10/25/2008:/strong/ppquot;a href=http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl target=blankCrossFit Total/aquot;/p pBack squat, 1 repbr / Shoulder Press, 1 repbr / Deadlift, 1 rep/ppTake your time with this one.#0160; Your total is the 1 rep max of each of the exercises.#0160; Work up to your rep with at least 6-7 efforts along the way.#0160; /p pstrongJWOD:/strong 600m rower sprint/p

pYou have made it through three weeks of boot camp!#0160; We have seen great improvements in such a short period of time and we hope that you see them too.#0160; /p pIt is very important to keep moving throughout the weekend.#0160; We hope you made it to the challenge this morning, but if not, remember to get in a homework assignment.#0160; And as always, your instructors will be checking, so post your homework to the blog./p pNeed a new idea for your homework assignment?#0160; Well, you are welcome at the Crossfit gym on both Saturday and Sunday mornings.#0160; The trainers always have something new and exciting for the weekends./p pCan#39;t make it to the gym?#0160; Try jumping rope.#0160; Jumping rope is great exercise and can be really intense.#0160; Try to keep up with the man in the video while you are jumping rope!/p p object height=344 width=425param name=movie value=http://www.youtube.com/v/uLuluTbnW2Aamp;hl=enamp;fs=1 /param name=allowFullScreen value=true / embed allowfullscreen=true height=344 src=http://www.youtube.com/v/uLuluTbnW2Aamp;hl=enamp;fs=1 type=application/x-shockwave-flash width=425 //object/p

Four rounds for time:
Run 400 meters
Rest 2 minutes

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Sandy Garcia, CrossFit Central, Austin Texas

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"Brian MacKenzie on Short and Fast vs Long and Slow", CrossFit Again Faster - video [wmv] [mov]

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535b38248970b-pi style=FLOAT: rightimg alt=Simmons_small border=0 class=at-xid-6a00e00986beda8833010535b38248970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535b38248970b-800wi style=MARGIN: 0px 0px 5px 5px title=Simmons_small //a a href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535ba9458970c-pi style=FLOAT: right/aa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535ba9406970c-pi style=FLOAT: right/aWe swear this is it, but these are good onesd one.../p pstrongFact No. 4: emYou lose body fat faster on The Zone/em./strong In fact, the fat loss was nearly twice as great following the Zone Diet than on a high-carbohydrate diet even though both diets contained the same number of calories and the same amount of fat. This study demonstrates conclusively that a calorie is not a calorie when it comes to fat loss./p pstrongFact No. 5: emThe Zone Diet can alter your genetic code./em/strong It has been known for more than 60 years that calorie-restriced diets improve longevity.#0160; Recently, it has been shown that calorie-restricted programs can also alter the expression of the genetic code. Because it is a calorie-restricted diet, the Zone is guaranteed to reverse aging, but without hunger, deprivation or fatigue, since blood sugar levels are properly maintained./p pstrongBoot campers!/strong#0160;Remember to eat your#0160;veggies like Richard here! You want#0160;at least two servings of vegetables a day and preferably three. Eat a rainbow, meaning the more colors the better. Check the list in your logbook for ideas!/p

So long Jill.  Good luck to you and Dave with your new life in Baltimore. 

WOD 10/24/2008:

Four rounds for time:
Run 400 meters
Rest 2 minutes

JWOD 7: 7 stop sign sprints

Feel Secure?

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535ae1d07970c-pi style=FLOAT: rightimg alt=Beforesydney class=at-xid-6a00e00986beda8833010535ae1d07970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535ae1d07970c-320wi style=MARGIN: 0px 0px 5px 5px //a Today we’re delighted to share another BTB Boot Camp success story! This lovely lady has been with the Vinings Boot Camp for several months now and she is already seeing significant changes.#0160; Today we’re shining the spotlight on Sydney Aron.#0160;#0160; Read her story below!br //p pI am guilty of the infamous yo-yo and fad dieting all my life. In high school I was overweight because I didn#39;t eat right or exercise very much. In college I learned a few things, including consistently eating right and lots of exercise does a body good. br //p pThroughout college and my twenties I was in great shape. I was happy, personable and full of life and good times. I weighed about 130 lbs, enjoyed a well balanced diet and did A LOT of exercising. You name it, I was into it - running, kickboxing, aerobics, spinning, hot yoga, Pilates, weight training and more, sometimes even twice a day. But somewhere around the end of 2004 and early 2005 all these good habits turned.br //p pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535ae1d3a970c-pi style=FLOAT: rightimg alt=Aftersydney class=at-xid-6a00e00986beda8833010535ae1d3a970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535ae1d3a970c-320wi style=MARGIN: 0px 0px 5px 5px //a Enter very corporate stressful job and new boyfriend (now fiancé) circa 2005. With a new job and new man, I did a lot of eating out for the sake of fun and convenience. I said goodbye to all healthy eating and exercise habits.... br //p pSomewhere in 2006, I realized I had gained approx. 30 lbs. in a year#39;s time. I chose to do nothing about it. I constantly put off eating right and exercising thinking...quot;Oh I will just do it tomorrowquot;. Each time I did that, it got harder and harder to get motivated. This continued for 3 more years and my weight continued to increase. I could never find the motivation to get back to all the exercise routines I used to love and crave.br //p pAround May of 2008 I weighed myself and could not believe I had reached over 190lbs. I was terribly unhappy and uncomfortable. I avoided social situations as much as possible because I wasn#39;t happy with my appearance. It was then that I decided I had to make a serious change and I could no longer ignore this glaring problem.br //p pAt the time, my sister, Stephanie had just started BTB CrossFit a few times a week. She loved the workouts and thought I would enjoy it too. CrossFit was a little intimidating so I thought that starting with Boot Camp would be a better option. It turned out to be one of best decisions I have ever made.br /a href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010535ae1ca7970c-pi style=FLOAT: right/aThe results from the Boot Camp and CrossFit programs are really unbelievable. And the camaraderie of other Boot Campers and CrossFitters is nothing like I have ever experienced. BTB is a positive place where results and change happen.br //p pSince June 2008, I have lost 23 - 25lbs. I have lost almost 3 dress sizes. I have shaved almost 4 minutes off my PT run time. I keep a healthy diet (very zone friendly but not as strict), I drink a lot of water and I get A LOT of sleep. And I am so happy to say that I have reconnected with my love for exercising. br //p pI still have a way to go to reach my goal weight and fitness level but I am confident that this is a regime I can stick with. I am getting married in the Fall of 2009 so that helps to keep me motivated.br //p pThank you BTB! And special thanks to all of the Vinings Instructors and campers. ALL OF YOU truly make this experience an enjoyable one. I am forever a fan of BTB!br //p pSydney, we’re so proud of you, and happy to have played a role in getting your healthy lifestyle back on track.#0160; We’re thrilled to have you in the BTB Family! br //p