Monthly Archives: December 2008

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 081111.

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Pegasus Racing

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Midline Stability Part 2 by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105369f3035970b-pi style=FLOAT: rightimg alt=Apples_cinnamon class=at-xid-6a00e00986beda88330105369f3035970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105369f3035970b-320wi style=MARGIN: 0px 0px 5px 5px //a And to follow up on yesterday#39;s lead.../p pstrongspan style=FONT-SIZE: 14px; FONT-FAMILY: VerdanaNot Your Typical Candied Apples/span/strong /p pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536a76807970c-pi style=FLOAT: right/a Choose from Granny Smiths or any other firm apple for this one. /p pstrongIngredients:/strong 3 apples, 2 cups apple cider, 1 cinnamon stick, 1/4 tsp. five spice powder (optional), 1.5 tbsp. maple syrup strong(high in antioxidants!)/strong, 1/2 tbsp barley malt, 1/2 cup roasted#0160;pecans, a pinch of salt./p pstrongDirections:/strong Quarter and core apple; cut each quarter into 3 to 4 slices. Place apples, cider, spice and salt in a 10-inch skillet. Cover and bring to a boil. Lower heat and simmer a few minutes until apples are barely tender. /p pOver a large lowl, pour apple mixture through a colander; set apples aside. Pour cider back into skillet along with maple syrup and barley malt, and cook uncovered over high heat until reduced to 1/3 cup syrup. Place apple slices on plate and drizzle with syrup. Add two tablespoons of pecans to each plate./p pYum!/p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105369dafe9970b-pi style=DISPLAY: inlineimg alt=Mattpsbcc class=at-xid-6a00e00986beda88330105369dafe9970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105369dafe9970b-500wi //a br /More greetings from afar.#0160; Matt gets in a WOD at Santa Barbara Comm College.#0160; Who in the hell can#0160; make it to class there?? /p pstrongWOD 12/31/2008: br //strong/p pstronga href=http://media.crossfit.com/cf-video/CrossFit_FGBSCDemoExplanation.wmv target=_blankquot;Fight Gone Badquot;/a/strong /p pThree rounds of:br /Wall-ball, 20 pound ball, 10 ft target (Reps)br /Sumo deadlift high-pull, 75 pounds (Reps)br /Box Jump, 20quot; box (Reps)br /Push-press, 75 pounds (Reps)br /Row (Calories)/p pLast chance for a 2008 PR.#0160; /p pemUpon returning home from the WOD, please post your favorite CrossFit times from 2008.#0160; If you hit a milestone, let us know.#0160; If you missed a goal, we want to know that as well.#0160; We will be wiping the goals board clean for a fresh start in 2009, so be ready to list yours.#0160; Making this goal public will help hold you accountable for it.#0160; br //embr /Well, we have all made it- this is the last day of 2008.#0160;#0160; I initially thought I would write a nice long rant about resolutions, why they may or may not work and how to approach them.#0160;#0160; We are all adults, and I think we all know what works for us.#0160; Keep your eye on the blog over the coming week.#0160; Charles has taken the time to write a nice piece using his CrossFit experiences, his personal experiences and his professional experiences. Part 1 will post on Jan 2nd when we are all back at work.#0160; If I were to write something up, I think Doug Chapman over ata href=http://www.hyperfit.com target=_blank/astrong a href=http://www.hyperfitusa.com target=_blankHyperfit USA/a /strongin Michigan would have taken the words out of my mouth.#0160; Check out his stronga href=http://www.hyperfitusa.com/hyperfit_usa/2008/12/resolutions.html target=_blankresolutions post/a/strong.#0160; Good stuff.#0160; /p pUpdates for BTB:#0160; Melissa and I have been hard at work over the holiday getting things squared away for the upcoming changes we have been talking about over the last few weeks.#0160; By now Im sure you are all aware of the new class structure and the scheduling changes in the afternoon hours.#0160;#0160; EIther Stacy, Melissa or myself will be at the gym in the afternoon hours during the first week of January to help with the flow, enforce class times and answer any questions you may have about the coming year.#0160; We are super pumped about all the things we have coming your way.#0160;#0160; We will be announcing things over the next month or so via emails to you guys and the CrossFit WOD blog- so stay tuned.#0160; /p pOne thing that has not been talked about is the WOD.#0160; Over the course of 2008, we have noticed a distinct trend of folks quot;cherry pickingquot; their workouts. (And you know who you are :0) In other words, we have folks skipping certain days that they may not like the programming choice of the WOD for whatever reason. #0160; I need to remind you all that one of the biggest reasons for the efficacy of the CrossFit programming is that it is set up to train an athlete in ALL 3 metabolic pathways.#0160; If you are one to skip the focus days, or just show up on the heavy lifting days- you are doing yourself a dis-service.#0160; You are blunting the programming.#0160; In many cases, the WODs that you skip may be the one that need the worst.#0160; If you are having good results, but skipping certain types of WODs, trust us, they can and will be much better.#0160; /p pWe are going to take a page out of our super successful boot camp program and apply it to our CrossFitters.#0160; The element of surprise.#0160; Today will be the last day that you can be assured what you see here is what you will be doing when you get to the gym.#0160; I am going to continue to post daily WODs that you can do on your own, at your local globo gym, or where ever.#0160; BUT, what you see posted on the daily WOD blog may or may not be what you see when you get in the gym.#0160; Ask any of our boot campers about the butterflies they get every morning before they show up for class each day.#0160; Then ask them how many of them would have hit the snooze button if they knew what they may be in for.#0160; Can anyone say Park Murph??#0160;#0160; One of our favorite students always says quot;If you are not a little nervous every time you walk in the door to your gym- then you are training in the wrong place.quot;#0160; /p pYou will also notice there will be no quot;make upquot; days posted.#0160; If you miss a WOD, you have missed it.#0160; If you hear about an awesome WOD going on at the gym a certain day, you best get your butt in there.#0160; /p pThis will keep us all on our toes and experience working out in true CrossFit style- be ready for anything, anytime.#0160;#0160; /p pThanks to you all for a great 2008 and for helping make BTB the family that it is.#0160; We appreciate all of the support and passion for CrossFit and your fellow BTBers that you have all shown this past year.#0160; There have been a couple of bumps in the road for me this year, but I am ready to move on down the path and make 2009 the best year ever. F*@k Cancer!!#0160; I hope you all will join me in doing the same.#0160; Cheers!!/p pJeff/p

Rest Day

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The Squat, CrossFit Level 2 Certification Seminar - video [wmv] [mov]

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2008 Retrospective:

Post your worst and/or best experiences of the year to comments.

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105369cf6a0970b-pi style=FLOAT: rightimg alt=W_snacking class=at-xid-6a00e00986beda88330105369cf6a0970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105369cf6a0970b-320wi style=MARGIN: 0px 0px 5px 5px //a Today, people#0160;want foods to provide not just nutrients but protection against human frailties. We demand foods that fill us up and curb our appetites at the same time—with minimal calories—and shield us from cancer and other disease. Basically, we want even our snacks to perform for us. /p p class=textAccording to the Institute of Food Technologists, 66 percent of all consumers want snacks with more nutrition, and 63 percent want them with fewer calories. In response, the American food industry is intent on providing quot;smart treats.quot; What quot;smartquot; mostly means is food packaged in units of 100 calories or less, says Roger Clemens, professor of food science at the University of Southern California. He believes today#39;s ideal snack is a product of new food technologies, like fruits and veggies dried to a manageable medium between hard leather and slurpy succulence. quot;It#39;s too messy to eat a regular peach while driving your car,quot; he says, quot;but new low-moisture packaging with a built-in antimicrobial layer can help people enjoyquot; a nutritious peach./p p class=textAnd the individual packaging will automatically help people reduce portion size, right? That#39;s the theory. /p p class=textBut two studies reported in the emJournal of Consumer Research/em suggest that we have ways of outsmarting even the smartest of treats. A team of Dutch and Portuguese researchers found that small packages encourage people to consume more calories: They make people particularly likely to give into temptation in the first place. By contrast, large packages activate people#39;s dieting concerns, says an Arizona State University team; they tend to prompt eaters to think twice before opening and diving in. /p p class=textThe solution is not to wage war against snacking, says Brian Wansink, author of emMindless Eating/em and head of the USDA#39;s Center for Nutrition Policy and Promotion. What really drives snacking is our need for compensation. We reward ourselves for doing something difficult, like exercise or having a bad day watching the kids. /p p class=textWansink#39;s list of smart snacks begins with high-protein food like a handful of nuts or a glass of low-fat milk. Tomato juice works, as do fresh fruits and cut veggies. Even smarter is to substitute an alternative behavior, like going for a walk. Smartest of all, he insists, is drinking a glass of water. quot;We often confuse dehydration for hunger.quot;#0160; /p p class=textspan class=titlestrongThe Smartest Treats/strong/span /p div ul class=text li class=text style=PADDING-BOTTOM: 10px; LINE-HEIGHT: 14ptstrongNuts, roasted/strong: Blue Diamond Wasabi and Soy Almonds, 1 oz. 170 calories li class=text style=PADDING-BOTTOM: 10px; LINE-HEIGHT: 14ptstrongMilk/strong: 2% reduced fat 8 oz. 130 calories li class=text style=PADDING-BOTTOM: 10px; LINE-HEIGHT: 14ptstrongSoy milk/strong: Silk Soymilk, Very Vanilla, 8 oz. 130 calories li class=text style=PADDING-BOTTOM: 10px; LINE-HEIGHT: 14ptstrongYogurt/strong: Stonyfield Farm Organic low-fat yogurt, 6 oz. 90 calories li class=text style=PADDING-BOTTOM: 10px; LINE-HEIGHT: 14ptstrongApple/strong: medium size 70 calories li class=text style=PADDING-BOTTOM: 10px; LINE-HEIGHT: 14ptstrongDark chocolate/strong: Endangered Species Chocolate Supreme, 1.5 oz. 220 calories /li /li/li/li/li/li/ul /div

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536a45c67970c-pi style=display: inline;img alt=Over class=at-xid-6a00e00986beda8833010536a45c67970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536a45c67970c-500wi //a br /Who said Christmas was over? /ppstrongWOD 12/30/2009:/strong/ppquot;a href=http://www.crossfit.com/mt-archive2/000847.html target=_blankMichael/aquot;/p pThree rounds for time of:br / Run 800 metersbr / 50 Back Extensionsbr / 50 Sit-ups/ppor/ppComplete as many rounds as possible 20 minutes of:br / 95 pound Thruster, 5 repsbr / 95 pound Hang Powercleans, 7 repsbr / 95 pound Sumo Deadlift High-pull, 10 reps/pbr /br /

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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Compare to 081029.

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Never Forget, CrossFit Hampton Roads - video [wmv] [mov]

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536a2a8dc970c-pi style=FLOAT: rightimg alt=Stressed_Out class=at-xid-6a00e00986beda8833010536a2a8dc970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536a2a8dc970c-320wi style=MARGIN: 0px 0px 5px 5px //a Some of you may be returning to work today after a few relaxing days off for the holidays. And, along with that returm may come stress. The following article from Psychology Today#0160;claims that we can#0160;reduce stress through our diet..../p p class=textemstrongMost of us recognize that certain foods have brutal effects on the brain—for productivity, mood and mental energy. Too much chocolate can leave you dragging after the sugar and caffeine jolts fade away. An overdose of salty chips dehydrates the body and the brain, bringing on fatigue. High fat meals raise stress hormone levels and keep them high./strong/em/p p class=textemstrongThe problem is that these are precisely the foods we reach for at exactly the wrong times, as they exacerbate tension from work and daily life just when we seek relief./strong/em/p p class=textemstrongThe Food and Mood Project, a nutrition research group in the U.K., identified quot;food stressorsquot; and quot;food supporters,quot; foods that exacerbate stress from the inside and those that help people under stress. The lists were drawn on the basis of personal experience among 200 people surveyed./strong/em/p p class=textemstrongNearly 90% of those surveyed reported that their mental health had improved significantly with changes in diet they had made on their own./strong/em/p p class=textemstrongParticipants reported that cutting down or avoiding quot;food stressorsquot; like sugar (80%), caffeine (79%), alcohol (55%) and chocolate (53%) had the most impact on mental health. So did having more quot;food supportersquot; like water (80%), vegetables (78%), fruit (72%) and oil-rich fish (52%)./strong/em/p p class=textemstrongThe survey also found some dietary strategies particularly helpful in encouraging a healthful diet: eating regular meals, carrying nutritious snacks and planning meals in advance./strong/em/p p class=textemstrongQuality research now underway is seriously tackling how the foods we consume affect our internal chemistry. We already know that stress hormones like cortisol actually rob the body of vitamins. Thus at times when we#39;re experiencing#0160;anxiety, we are in special need of B vitamins, which help maintain our nerves and brain cells.#0160;/strong/em/p p class=textemstrongYour best bets at#0160;trying times: bananas, fish, avocados, chicken and dark green leafy veggies. All are loaded with B vitamins./strong/em/p p class=text#0160;/p

pspan style=text-decoration: underline;a href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536a17ba1970c-pi style=display: inline;img alt=Kevaspen class=at-xid-6a00e00986beda8833010536a17ba1970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536a17ba1970c-500wi //a /span#0160;br /Kevin sends his OHS greetings from Aspen.#0160; /ppstrongWOD 12/29/2008: br //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/ppbr /Gym is back to regular hours today and tomorrow.#0160; On the 31st we will close after our noon class.#0160; On Jan 1 for some hangover helper, we#39;ll be open for the noon class, 4:30 and 5:30 classes.#0160; Please post to comments if you will be planning on coming to one of the afternoon session.#0160; If there are no replies between now and then, we will close and go watch football with everyone else.#0160; /ppstronga href=http://www.timesonline.co.uk/tol/life_and_style/health/article5401129.eceDon#39;t take health tips from Celebs. /a/strong/p

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 081103.

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CrossFit Oakland Prepares for 2009 CrossFit Games Part 2 - video [wmv] [mov]
See Part 1 - CrossFit Games.com