Monthly Archives: November 2008

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

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"Going Overhead with Adrian Bozman Part 2: The Push Press", CrossFit Journal Preview - video [wmv] [mov]

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053619975a970c-pi style=FLOAT: rightimg alt=Dubs border=0 class=at-xid-6a00e00986beda883301053619975a970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053619975a970c-800wi style=MARGIN: 0px 0px 5px 5px title=Dubs //a No comment Dubs./p pWOD 11/23/2008:/p pThree rounds for time of:br /21 Knees to elbowsbr /1 1/2 pood Kettlebell swing, 21 repsbr /21 Push-upsbr /15 foot Rope climb, 3 ascents br /20 inch Box jump, 21 repsbr /21 Back extensionbr /Walking lunge, 150 ft/p

Clean and Jerk 1-1-1-1-1-1-1 reps

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Chris H, CrossFit Alpha, The South Pole

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"Refined Carbohydrates", Robb Wolf, CrossFit Nutrition Seminar - video [wmv] [mov]

pDid you make it to the challenge this morning?#0160; If so, who won?#0160; We want to hear all about the challenge and any other homework assignments you complete this weekend, so post them to the blog!/p pAre you looking for things to do in December?#0160; Here are a two things going on around town in the next few weeks./p pThe Navy Seal Fitness Challenge is coming to Atlanta on Saturday, December 13th.#0160; It will be held at Westminster High School.#0160; It is time to nut up and show the world how good CrossFit and Boot Camp training really is.#0160; Join the BTB team and register now.#0160; Poster your name on the whiteboard at the gym, and go a href=http://www.sealfitnesschallenge.com/index.html target=_blankHERE/a to sign up for the challenge.#0160; Other BTB people are signing up at 10am.#0160; If this slot is filled up, sign up for the next time slot.#0160; When you put your name, put BTB somewhere in your name...BTBYour Name./p pAlso, the annual Virginia Highlands Christmas 5k is being sponsored by BTB Fitness.#0160; The race is on December 20th at 9am.#0160; This race is limited to 1000 runners...so go a href=http://www.active.com/page/Event_Details.htm?event_id=1609992amp;assetId=dd03832f-d6d0-4c4f-bc00-026cd7c651f0 target=_blanksign up/a already!/p pDon#39;t worry, we will remind you about both of these events a few more times!/p p object height=344 width=425param name=movie value=http://www.youtube.com/v/k89v3x4TvMMamp;hl=enamp;fs=1 /param name=allowFullScreen value=true /param name=allowscriptaccess value=always / embed allowfullscreen=true allowscriptaccess=always height=344 src=http://www.youtube.com/v/k89v3x4TvMMamp;hl=enamp;fs=1 type=application/x-shockwave-flash width=425 //object/p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053617f5d0970c-pi style=display: inline;img alt=Fear border=0 class=at-xid-6a00e00986beda883301053617f5d0970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053617f5d0970c-800wi title=Fear //a br /Fear the whiteboard./ppWOD 11/22/2008:/ppClean and Jerk 1-1-1-1-1-1-1 reps/ppIf you are up early and reading, don#39;t forget about the BTB Boot Camp challenge at Agnes Scott this AM.#0160; Our boot campers have called the CrossFitters out and have invited you to participate in the challenge.#0160; If you are up to the challenge, be at the Agnes Scott parking deck @ 8:30AM.#0160; /p

Run 5 K

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"Up to My Ass in Crevasse" by Vince Shimp as told by Paul Eich, CrossFit Journal Preview - video [wmv] [mov]

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105360cc9a2970b-pi style=FLOAT: rightimg alt=Goatveggies class=at-xid-6a00e00986beda88330105360cc9a2970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105360cc9a2970b-320wi style=MARGIN: 0px 0px 5px 5px //a So, what should you be looking for when choosing good carbs? In the book emTop 100 Zone Foods/em, Dr. Sears, creator of the Zone,#0160;ranks carbs using 3 factors:/p ol li p#0160;strongAnti-Oxidant Capacity -/strong#0160;the strength a certain food has to neutralize a given number of free radicals./p/li li pstrongThe Glycemic Index - /strongthe measure of how rapidly you body breaks down the CHO in a particular food into simple glucose and how quickly this glucose gets into your bloodstream./p/li li pstrongSoluble Fiber - /strongslows down the rate of entry of CHO into the bloodstream, and reduces insulin stimulation.#0160; This particular factor is the saving grace for apples, oatmeal, barley and beans which are relatively low in anti-oxidative capacity, but high in soluble fiber./p/li /ol pSo, using the above, here are some excellent carbs and some very good carbs... /p pstrongExcellent Veggies amp; Fruits/strong: Spinach, Kale, Romaine lettuce, Broccoli, Cauliflower, Blueberries, Blackberries and Strawberries!/p pstrongVery Good Veggies amp; Fruits/strong: Eggplant, Brussel sprouts, red pepper, cabbage, string beans, onion, plum, pink grapefruit, tomato and kiwi!#0160; /p pSo again, while you can Zone anything, the choices above are going to give you a bigger nutrient bang for your buck!#0160; This is especially important for those of you CrossFitting or Boot Camping.#0160; Intense exercise can cause inflammation and you can use extra help getting those free radicals to calm down!#0160; /p pEat well and follow the Zone plan through the weekend! You will be glad you did!/p pemToday#39;s pic: Eat good carbs!/em/p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053603ead0970b-pi style=FLOAT: rightimg alt=2947465148_37c1d3bf8f class=at-xid-6a00e00986beda883301053603ead0970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053603ead0970b-320wi style=MARGIN: 0px 0px 5px 5px //a With the holiday season fast approaching, we know a lot of you will be traveling.#0160; Whether going to families house to celebrate or heading out for an overnight business trip or a vacation.#0160; Don#39;t let your hard work in boot camp get side-stepped by a sub-par hotel gym (or lack thereof).#0160; /p pHere#0160;are four workout ideas that you can do in your hotel room or the sub-par gym so you don#39;t have to venture outside into unknown territory for a late-night run./p pstrongquot;Fight Gone Bad - Hotel Versionquot;br //strong1 min each of the following.#0160; Do as many reps per minute as you can with good form.#0160; No rest between exercises.#0160; One minute rest at the end of all 5 exercises.#0160; Repeat 3 times (5 minutes on, 1 minute rest, 5 minutes on, 1 minute rest, 5 minutes on for a total of 17 minutes):/p pSquat Jump/Frog Leaps (squat down with back straight amp; touch the ground (bend at your knees).#0160; Explode/Jump into air, arms overhead like you#39;re trying to reach the ceiling).#0160; repeat.br /Chair Dipsbr /Fire Hydrants (30 seconds per side)br /Split Jumps (quickly jump high with knees tucked amp; land with right leg forward, left back, jump tuck again, land with left forward, right back, etc.)br /Bicyclesbr /[rest 1 min]/p pstrongquot;Angie - Hotel Versionquot;br //strong4 Rounds - do in sets of 5/10/whatever you need but do all 25 before moving to the next exercise/p p25 Inclined Push-Ups (first set with hands on chair or desk, next set with feet on chair or bed, then hands, then feet)br /25 Chair Dipsbr /25 Side Crunches (do all 25 on right... then next set on left.. then right... then left)br /25 Squats, butt touching the seat of a chair with each squat (feel free to hold something slightly heavy at your chest level like an full ice bucket or put the resistance band under both feet amp; hold other end at chest level)/p pstrongquot;Plyometric/Cardioquot;/strongbr /1 min each of the following.#0160; As fast as you can go in 1 minute.#0160; No rest between exercises.#0160; One minute rest at the end of all 5 exercises.#0160; Repeat 3 times (same as Fight Gone Bad - 17 minutes total)./p pSlalom Jump (jump side to side over a cup, twisting your hips to the right amp; left like you#39;re slalom skiing)br /Jump Rope (just with no quot;ropequot;)br /Jump Knee Tucks (jump amp; bring knees to waist level, or as high as you can go)br /Mary Katherine Lunges (start in a deep lunge position, jump slightly amp; switch feet quickly to opposite feet.#0160; If you can, raise arms over head in a quot;superstarquot; fashion for the whole time#0160; :-)br /Stationary Chair/Stool Step-Ups (please find something that doesn#39;t move... and step up quickly with one foot, fully straightening leg at the top, lower amp; switch legs)/p pstrongquot;All Corequot;/strongbr /Repeat 3 times/p p40 Hip Thrusters (lay on your back in a sit-up position, feet up on a chair/stool amp; arms at your side.#0160; Keeping upper back gently pressed into the ground, squeeze your butt amp; lift your hips so your body is in a line from knees to shoulders.#0160; Keep your belly button pulled in towards your spine.#0160; Hold for 1 second amp; lower... repeat)br /40 Side Plank Crunches (side plank position on your elbow, lower hips towards the ground but don#39;t touch amp; back up to plank position.#0160; 20 quot;lower amp; liftquot; per side.)br /40 Supermans (lay on belly, at the same time pull your chest amp; knees off the ground, lower amp; repeat)/p pDon#39;t forget about our boot camp favorites - many can be done in a hotel room, too!#0160; Flutter kicks, bicycles, fire hydrants, push-ups, sit-ups, chair dips, planks, side planks, hip thrusters, slalom jumps (instead of jump rope), inclined push-ups on the desk or chair or feet on the bed, V-sit-ups, tuck jumps, leap frogs, mary-katherine lunges, various quot;conequot; (or plastic cup) jumps amp; squats./p pbr /For those of you who will be out of town next week, we hope you have a great Thanksgiving.#0160; But don#39;t forget to sign up for Boot Camp on Ice.#0160; Check out the a href=http://btbfitness.com/schedules/ target=_blankDecember schedule/a for your boot camp location and go here to a href=http://www.btbfit.com/shop/ target=_blanksign up/a!/p pOh, and by the way, the two exercises we don#39;t recommend are the 12-oz. can curl or the constant motion of opening the mini bar.#0160; :-)#0160; Good luck!/pbr / pAnd don#39;t forget, this month#39;s Boot Camp Challenge will be tomorrow in Decatur.#0160; The challenge starts at 9, but please arrive by 8:30 to get organized.#0160; /p pBecause a movie is being filmed on the Agnes Scott College campus we are not parking in our normal area which is the tennis court area.#0160; Instead we have relocated to the Agnes Scott parking deck which is just around the corner. The parking deck is located on South McDonough Street just south of the intersection of South McDonough and College Avenue in beautiful downtown Decatur./p pInstructors, please email a href=mailto:decaturam@btbfitness.comdecaturam@btbfitness.com/a with the number of boot campers you think will be attending.#0160; br /br /br //p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053613f6e9970c-pi style=display: inline;img alt=Grizz border=0 class=at-xid-6a00e00986beda883301053613f6e9970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053613f6e9970c-800wi title=Grizz //a br /Definitely chin over the bar./ppWOD 11/21/2008: Run a 5K#0160;#0160; Maps are in the gym.#0160;#0160; /ppAlt WOD: Character Counts- 100 perfect chest to ground push ups.#0160; Each time there is more than a 3 second break, run 400 meters.#0160; Record total time to complete all 100 perfect push ups.#0160; /ppNavy Seal Fitness Challenge is coming to Atlanta on Saturday, December 13th.#0160; It will be held at Westminster High School.#0160; It is time to nut up and show the world how good CrossFit training is.#0160; Join the BTB team and register now.#0160; Post your name on the whiteboard at the gym, and goa href=http://www.sealfitnesschallenge.com/index.html target=_blank strongHERE/strong /ato sign up for the challenge.#0160; Boot Campers- you are expected to participate as well.#0160; /p

Rest Day

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"Training with Jim Baker, Part 2: Mary Conover", CrossFit Journal Preview - video [wmv] [mov]

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"Corporations verses the Market; or, Whip Conflation Now" by Roderick Long, The Cato Institute

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