Monthly Archives: November 2008

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053621dd17970c-pi style=FLOAT: rightimg alt=3051196542_a597d7c1cb class=at-xid-6a00e00986beda883301053621dd17970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053621dd17970c-320wi style=MARGIN: 0px 0px 5px 5px //a As the holiday season approaches, people start thinking about all sorts of things as the hustle and bustle begins.#0160; Where they are going to spend the holiday?#0160; What will they take to the party?#0160; What are they going to buy as presents?#0160; What do they want as presents?#0160; Before you know it January is here./p pBefore all that begins, it is nice to have the Thanksgiving holiday as a peaceful moment and time to reflect on what we are thankful for at this time of year. And for us that included BTB!#0160; Every one of us has been impacted by Boot Camp and all the wonderful people in the BTB community.#0160; So we asked around, and this is why some of your fellow boot campers are thankful for boot camp and BTB this holiday season./p p-For transforming lives month over monthbr /-For Jeff and Melissa (owners of BTB) being the best real life examples of strength and perseverancebr /-For the friendships it createsbr /-For being able to act silly for one hour every daybr /-Seeing changes in campers…not just physical, but attitude and out-look on lifebr /-They have changed my life.br /-I can do pull-ups nowbr /-BTB cares about my body, mind and spiritbr /- For being able to RUN!!!br /-I get to throw weights around and yell and scream and laugh at the gymbr /-My butt has never looked betterbr /-They helped me find my six packbr /-BTB doesn’t care what I look like now…they know what I am capable of and what I could look like.br /-I am thankful that I am off all of my medications and no longer need my inhaler every time I run!/p pWe are thankful for all of our campers and instructors.#0160; You all make this program really wonderful.#0160; We are so glad you keep coming out month after month!#0160; /p pWhat are you thankful for this holiday season?#0160; Are you thankful for the great results you saw this morning?#0160; If so, tell us about them!/p pOh and if you haven#39;t heard, BTB is joining forces with some other local businesses and throwing a holiday party.#0160; Please join us on Saturday, December 6th at 8:30pm.#0160; The party is at Scott Lowden#39;s Photography Studio, 634 N. Highland Ave, Loft A.#0160; All we ask is that you bring a new unwrapped gift to donate to a child in need.#0160; Hope to see you all there!br //p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105361af3ad970b-pi style=display: inline;img alt=Adammu border=0 class=at-xid-6a00e00986beda88330105361af3ad970b image-full src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105361af3ad970b-800wi title=Adammu //a Adam joins the Muscle-Up club on Tuesday.#0160; /ppWOD 11/26/2007:/ppquot;a href=http://www.crossfit.com/mt-archive2/004207.html target=_blankMr. Joshua/aquot;/p pFive rounds for time of:br / Run 400 metersbr / 30 Glute-ham sit-upsbr / 250 pound Deadlift, 15 reps/ppBTB will be closed Thursday and Friday during normal hours for the holiday.#0160; Check the blog to see if any of the trainers may be coming in for a WOD and join them.#0160; No CrossFit rookies please, as this would be an un coached session. /ppstrongREMINDER:/strong The JWOD 1 Century workout is on like Donkey Kong for Friday evening.#0160; First pull-up/ounce combination will occur at 6:00 PM sharp.#0160; Please arrive at 5:30 to get settled in#0160; and claim your spot on the pull up bars.#0160; This is byob, but BTB will supply the 1 oz cups.#0160; Please arrange for a ride home or a taxi in advance.#0160; Spectators, family and friends in town for the holiday are welcome as well.#0160; /p

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 081106.

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Jodi Bainbridge, CrossFit Fredericton, sets the Canadian National Record for deadlift - video [wmv] [mov]

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536190e28970b-pi style=FLOAT: rightimg alt=Homo-heidelbergensis class=at-xid-6a00e00986beda8833010536190e28970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536190e28970b-320wi style=MARGIN: 0px 0px 5px 5px //a Nutrition guru, Robb Wolf has been consulting athletes and reading nutrition studies for years.#0160;He is a big fan of a href=http://www.thepaleodiet.com/The Paleo Diet/a, also known as the quot;caveman diet.quot; But it is similar to the Zone in many ways and they share the same basic tenets.#0160;Below is a question posed recently to Robb on his site. Granted, it#39;s#0160;most likely from an already very fit male who has#0160;been CrossFitting for years. But it should make you#0160;feel good about#0160;the general idea of the Zone and why you#39;re doing it. Robb#39;s response is at the bottom./p pstrongemRobb - My experience is that, if you stick to the basic Paleolithic diet of meat, fish, vegetables, fruit, nuts and seeds, it doesn’t really matter that much what proportion of each you consume. Once you have tossed out grains and beans and dairy and all processed foods you can just let your body guide you. /em/strong/p pemstrongAnytime we try to count carbs or calories or any other dietary component we stress ourselves and add complexity. Easier is to toss out the foodstuffs of modern civilization and then try to eat a mix of high quality food that is as similar as possible to the foods our bodies evolved on./strong hr size=-2 width=75% / /em p/p pstrongemBinko- I totally agree. Adopting a basic paleo diet will give one 90-95% of all the benefits any protocol will ever provide…not fuss, no muss./embr //strong/p pRobb also wrote a great article called quot;42 Ways to Skin the Zone.quot; It#39;s all about how to mke the Zone work for you.br /a href=http://www.cathletics.com/pm/subscribers/download.php?issueNumber=30http://www.cathletics.com/pm/subscribers/download.php?issueNumber=30/abr /You#39;ll probably have to jump through some hoops to get it, or pay $2.50 ;(.#0160;Anyone know how to get a copy (or excerpts of it) for free??#0160;/p/p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053615c0a4970b-pi style=FLOAT: rightimg alt=3050358785_b5caced862 class=at-xid-6a00e00986beda883301053615c0a4970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053615c0a4970b-320wi style=MARGIN: 0px 0px 5px 5px //a Are you getting sick of apples and cheese sticks yet? If so, why not try some new recipes. Check out the Chocolate Cherry Muffins below. Make a big batch and freeze so you don#39;t have to worry about it! The more you plan ahead, the more successful you will be with your diet. /p pbr /Also, check out the groovy a href=http://www.dietdetective.com/tshirts/ target=_blankfood t-shirts/a. The quot;stalkerquot; one is hilarious. /p pbr /Chocolate Cherry Muffins /p pbr /You can enjoy muffins and stay in the Zone with this family-friendly recipe. Grind old fashioned oats in the blender or shop for oat flour in natural foods stores. Make a double batch if you want extra portions for the freezer. /p pbr /From “Zone Meals in Seconds” /p pbr /Prep: 20 minutes br /Yield: 4 (4 block) servings br /Cooking: 20 to 24 minutes br /Ingredients:/p p#0160;Dry: 1 1/3 cups oat flour 4 (1 ounce) scoops chocolate flavored whey protein (amount providing 84 grams protein), scant 1 cup 2 1/4 teaspoons pumpkin or apple pie spice 1 tablespoon non-aluminum baking powder 1 tablespoon grated orange rind (optional) br //p pWet: 4 whole eggs or 8 egg whites Two tablespoons and two teaspoons fructose powder or syrup 2/3 cup applesauce 5 1/3 teaspoons canola oil 1 cup frozen pitted sweet cherries, coarsely chopped br //p pInstructions: Preheat oven to 350 degrees F. Spray 12 muffin tins with non-stick spray and set aside. Sift dry ingredients into 1 1/2 quart mixing bowl, adding orange rind if desired. Stir; set aside. Combine all wet ingredients in blender except the cherries. Cover and process until smooth, stopping to scrape down sides. Or, whisk in mixing bowl. Add wet ingredients to dry ingredients. Stir until evenly mixed, scraping bottom of bowl to incorporate flour and remove lumps. Do not over-mix. Gently fold in cherries. Spoon batter into 12 muffin cups, evenly distributing it. Bake in preheated oven until firm to the touch, golden on top and around the edges, and a tooth pick inserted into the center comes out clean, about for 20 to 24 minutes. Allow to cool, then run a knife around edges to release muffins. Cover and refrigerate. Use within one week or freeze. Variations Divide batter between 16 muffin tins, filling any empty tins with water. Bake for 12 to 15 minutes or until muffins test done. Each muffin will contain 1 protein, 1 carb, and 1 fat block—perfect for snacks. Use plain or vanilla whey protein powder instead of chocolate and substitute 1 cup fresh or 1 1/3 cup frozen blueberries for the cherries. br //p pHave you signed up for Boot Camp on Ice yet?#0160; If not, go a href=http://btbfitness.com/schedules/ target=_blankhere/a to check out your camps schedule for December and then a href=http://www.btbfit.com/shop/ target=_blanksign up/a./p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053620d651970c-pi style=display: inline;img alt=Debts border=0 class=at-xid-6a00e00986beda883301053620d651970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053620d651970c-800wi title=Debts //a br /Debts were paid Monday evening.#0160; /ppWOD 11/25/2008:/ppquot;strongLynne/strongquot;/p pFive rounds for max reps of:br / Body weight bench pressbr / Pull-ups/ppThere is no rest between bench press and pull ups.#0160; Rest as needed between rounds./pbr /br /

Rest Day

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CrossFit Certification Seminars, Fort Dix, Rogue Fitness, Fort Campbell

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"Deadlift: Back Angle" by Mark Rippetoe - video [wmv] [mov]

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Fallacies

Post favorite to comments.

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105361cf715970c-pi style=FLOAT: rightimg alt=Pacman_eats_carrots class=at-xid-6a00e00986beda88330105361cf715970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105361cf715970c-320wi style=MARGIN: 0px 0px 5px 5px //a Congrats on making it through two weeks!! Hopefully you stuck with it and saw results. Now it#39;s time to commit to the lifestyle. Can you commit to another 8 weeks? That#0160;means making it through the holidays eating#0160;in the Zone#0160;80 to 90 percent of the time.It#39;s a bit more of a committment, but you#39;ve probably already figured out that it#39;s worth it! /p pYou can either stay with the strict (or semi-strict) weighing and measuring. I find my measuring cups and scale help me do less work. But if you want to move to the Hand-Eye method, here is a bit more of an explanation:/p pstrongStep One/strong: Fill 1/3 of your plate with with enough low fat protein#0160;to fit on the palm of your hand.#0160;This also means the thickness of your hand.#0160;For most ladies this is 3 oz, men 4 oz.#0160;Some of the best protein choices (aka biggest nutrient bang for your buck, from excellent to good): mackerel, turkey breast, haddock, cod, salmon, soybean burger crumbles, tuna steak, turkey breast-deli, lobster, sea bass, snapper, chicken breast, freshwater bass, trout, cottage cheese 1%, chicken breast-deli, tuna-canned in water, soy imitation meat products, emu, pork tenderloin-well trimmed, tofu-extra firm, beef tenderloin-well trimmed, tofu-firm, tempeh, tofu-soft./p pstrongStep 2:/strong Fill the remaining 2/3 of your plate with favorable carbs.#0160; Some of the best choices (aka biggest nutrient bang for your buck, from excellent to good): spinach, kale, romaine lettuce, broccoli, cauliflower, blueberries, blackberries, strawberries, eggplant, brussel sprouts, red pepper, cabbage, string beans, onions, plums, pink grapefruit, tomato, kiwi, yellow squash, celery, cucumber, pear, orange, red/green grapes./p pstrongStep 3:/strong Add a bit of fat (again excellent to good): macadamia nuts, olive oil, olives, avocado, canola oil, almond butter, almonds, cashews, peanuts./p pExtra tip from emMastering the Zone: /emstrongemTry having low-fat protein already prepared in your refrigerator.#0160; This can be in the form of tuna salad, sliced turkey breast, hard-boiled egg whites, low-fat cottage cheese, or a dip using firm or extra firm tofu.#0160; It is always easy to find carbohydrates for meals or snacks, but a little advance preparation will ensure that you can always find some protein at the same time./em#0160;/strong/p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053612afb3970b-pi style=FLOAT: rightimg alt=Figure4[1] class=at-xid-6a00e00986beda883301053612afb3970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053612afb3970b-320wi style=MARGIN: 0px 0px 5px 5px //a a href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536129e33970b-pi style=FLOAT: right/a a href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105361ab886970c-pi style=FLOAT: right/aa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105361ab7ef970c-pi style=FLOAT: right/aa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105361ab7ae970c-pi style=FLOAT: right/aToday we have a little bit different spotlight yet again.#0160; Say hello to Cria Gregory and Alisa Winters, the nutritional experts of BTB Boot Camp!#0160; If you’re confused about what you should be eating (or what you should not be eating!) these lovely ladies are here to help!/p pYou all know that boot camp has two main components, the workouts and the food plan.#0160; The workout is taken care of for you – all you have to do is show up and the instructors take care of the rest!#0160; They tell you what to do, how to do it, and provide a little extra encouragement to push you beyond your comfort zone so you quickly progress to the next level of fitness./p pThe food plan is not as easy, since unfortunately the instructors can’t follow you around all day and tell you what to eat or not eat. We know that some of you are very happy that is the case, but from previous blog posts and the monthly surveys we know that there are a lot of you who are genuinely trying to eat healthfully and perhaps drop a few pounds instead of just toning up the pounds you have.#0160; /p pThat’s where Alisa and Cria come in.#0160; Many of you already know these two if you attend camp at Piedmont AM or Buckhead.#0160; Alisa is a former instructor at Piedmont AM and currently a co-lead instructor at the Buckhead location.#0160; Cria is an instructor at Piedmont AM, but this month she’s focusing on BTB CrossFit, so that’s why you haven’t seen her in the park./p pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105361ab84e970c-pi style=FLOAT: rightimg alt=2722758099_4dcda28420 class=at-xid-6a00e00986beda88330105361ab84e970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105361ab84e970c-320wi style=MARGIN: 0px 0px 5px 5px //a a href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536129d80970b-pi style=FLOAT: right/aCria and Alisa are both experts in the nutrition field.#0160; You don’t just have to take our word for it, read on for a sampling of their background and accomplishments:/p p•#0160;Alisa is a registered and licensed dietician, and holds a Masters in Allied Health with an Emphasis in Nutrition from Georgia State University.#0160; Her undergraduate degree is in Food and Nutrition from the University of Georgia.br //p p•#0160;Cria, or Dr. Cria as we call her now, got her undergraduate degree in Molecular Environmental Biology with an emphasis in Human Health at UC Berkeley. This past summer she graduated from Emory University’s Nutrition and Health Science PhD Program.#0160; Her doctoral work included research on how changes in diet and physical activity patterns are contributing to obesity, diabetes, and cardiovascular disease.br //p p•#0160;Alisa works for a private medical group, working with patients in one-on-one settings in the physicians offices.#0160; Her sessions focus on counseling and educating patients regarding weight loss, lowering cholesterol, lowering blood pressure, controlling diabetes, and managing other food-related issues such as allergies and GI disorders.#0160; She also teaches a weight loss class once a quarter.br //p p•#0160;Dr. Cria is currently serving in the United States Public Health Service, on the International Nutrition team in the CDC’s Division of Nutrition, Physical Activity, and Obesity.#0160; Her team’s mission is to work with developing countries and help them improve the micronutrient status of their populations (translation: they help these countries teach their people to eat more healthfully!)./p pCria and Alisa both love their full-time jobs and making a difference in the lives of others, and they are also enthusiastic about continuing that impact and helping BTB boot campers.#0160; Both have been instructors for over two years, and say they can’t imagine life without it./p pAlisa and Cria both read the boot camp blog and the a href=http://blog.btbfitness.com/nutrition_stretching/ target=_blanknutrition blog/a and weigh in with their expert advice, so please feel free to ask any questions you have!#0160; Cria adds that she is a complete “science dork” and if she doesn’t have the answer right away she is always willing to research it.#0160; So ask away!/p pCria and Alisa, thanks so much for what you both add to the BTB experience for boot campers!!#0160; We are so proud of your accomplishments and your willingness to share your expert advice.#0160; We’re very fortunate to have you both in the BTB family!br //p pIf you didn#39;t check out the blog from this weekend, here are a few things we want you to know about.../p pThe Navy Seal Fitness Challenge is coming to Atlanta on Saturday, December 13th.#0160; It will be held at Westminster High School.#0160; Let#39;s show them how good CrossFit and Boot Camp training really is.#0160; Join the BTB team and a href=http://www.sealfitnesschallenge.com/index.html target=_blankregister /anow.#0160; Try to sign up for the 10am slot, if that fills up, sign up for the next available slot.#0160; Put BTB somewhere in your name so they are able to group all the BTB people together./p pAlso, the annual Virginia Highlands Christmas 5k is being sponsored by BTB Fitness.#0160; The race is on December 20th at 9am.#0160; Go a href=http://www.active.com/page/Event_Details.htm?event_id=1609992amp;assetId=dd03832f-d6d0-4c4f-bc00-026cd7c651f0 target=_blanksign up/a!/p pAnd one last thing...BTB Fitness was just named The Best Way to Get Back Into Your Skinny Jeans by Atlanta Magazine.#0160; Check out page 100 to read the blurb.#0160; Congrats to Jeff and Melissa and all the trainers and instructors for making BTB what it is today.#0160; With all the countless success stories, we knew BTB was great and now the rest of Atlanta will too!/p

pobject height=300 width=400param name=allowfullscreen value=true /param name=allowscriptaccess value=always /param name=movie value=http://vimeo.com/moogaloop.swf?clip_id=2309828amp;server=vimeo.comamp;show_title=1amp;show_byline=1amp;show_portrait=0amp;color=amp;fullscreen=1 /embed allowfullscreen=true allowscriptaccess=always height=300 src=http://vimeo.com/moogaloop.swf?clip_id=2309828amp;server=vimeo.comamp;show_title=1amp;show_byline=1amp;show_portrait=0amp;color=amp;fullscreen=1 type=application/x-shockwave-flash width=400 //objectbr /a href=http://vimeo.com/2309828Gracequot;fullquot; Karen/a from a href=http://vimeo.com/user606158BTB CrossFit/a on a href=http://vimeo.comVimeo/a. Charles and Pam take on Gracequot;fullquot; Karen WOD 11/24/2008: Make up a missed WOD from the last 3 days or check the whiteboard for a goodie. /p