Monthly Archives: January 2009

Rest Day

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Freddy Camacho, Matthew Swift, and Boz

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Midline Stability Part 4 by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]

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Forecasting Guru Announces: "No Scientific Basis for Forecasting Climate" - Watts Up With That

"James Hansen's Former NASA Supervisor Declares Himself a Skeptic - Says Hansen 'Embarrassed NASA', 'Was Never Muzzled', & Models 'Useless'" - Watts Up With That

Post thoughts to comments.

pspan style=text-decoration: underline;a href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536fbbbb7970b-pi style=display: inline;img alt=Properdl class=at-xid-6a00e00986beda8833010536fbbbb7970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536fbbbb7970b-500wi //a /span br /Good, strong quot;setquot; position.#0160; /ppREMINDER: We do have an 8AM class on Saturdays now.#0160; However, it is reserved for Beginners and Level I CrossFitters.#0160; If you are more experienced and need to come to this time slot- that is OK, we just ask that you are patient with a bit more time spent during the warmup going through the foundational movements.#0160; /ppWOD 1/31/2009: If you are on 3/1 cycle, today is your rest day.#0160; Or: /pp15 Kettlebell Swings 70/55br /1 rope climbbr /15 KBSbr /2 rope climbsbr /15 KBSbr /3 rope climbsbr /15 KBSbr /4 rope climbsbr /15 KBSbr /4 rope climbsbr /15 KBS br /3 rope climbsbr /15 KBSbr /2 rope climbsbr /15 KBSbr /1 rope climb/ppThis will give us a good chance to break in some of those shiny new Kettlebells.#0160; Note this is a heavier KB weight than normally prescribed.#0160; It is meant to be heavy and a metabolic challenge.#0160; Do not sacrifice good form for the sake of getting the RX#39;d weight- check your ego at the sink when you are brushing your teeth.#0160; Your KB will be pulled away from you if your form is poor.#0160; /ppAs for the ropes- be nice and share.#0160; Also, a good sub for the rope climb is the alternating hand towel pull up.#0160; If you don#39;t know what that is- you#39;ll drape a towel over the pull up bar grabbing each end to use as a handle.#0160; Each pull up, you will slide the towel alternating one hand higher than the other.#0160; 5 pull ups to one rope climb. This is a BYOT kind of party folks- bring your own towel.#0160; /pbr /

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 081119.

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Ashley Westerheide, First Muscle-up - video [wmv] [mov]

pspan style=FONT-SIZE: 13px; FONT-FAMILY: VerdanaWe know it#39;s frustrating when you want to try something different that is still Zone friendly and you have nothing friendly in the fridge or pntry. To make it easier to always have Zone-appropriate ingredients on hand, Dr. Sears recommends the following strategies:/span/p p style=TEXT-ALIGN: justifyfont size=2a href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536fa99ea970b-pi style=FLOAT: rightimg alt=Frozen_veggies_cropped class=at-xid-6a00e00986beda8833010536fa99ea970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536fa99ea970b-320wi style=MARGIN: 0px 0px 5px 5px //a a href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010537039c6c970c-pi style=FLOAT: rightspan style=FONT-SIZE: 13px; FONT-FAMILY: Verdana/span/aspan style=FONT-SIZE: 10px; FONT-FAMILY: Verdana/spana href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010537039b25970c-pi style=FLOAT: rightspan style=FONT-SIZE: 13px; FONT-FAMILY: Verdana/span/aspan style=FONT-SIZE: 13px; FONT-FAMILY: Verdana? To keep your carb supply in the Zone: Stock up on frozen veggies, which are easily roasted or steamed and still retain all their nutrients; make sure you always have canned, peeled tomatoes on hand, which are good for months and can be sliced into omelets or sauces; and if you shop once or twice a week, be sure to pick up a selection of fruit that keeps for at least a week. strongGood year-round choices: kiwis, grapes, and apples./strong/span/font/p p style=TEXT-ALIGN: justifyspan style=FONT-SIZE: 13px; FONT-FAMILY: Verdana; TEXT-ALIGN: justify? To keep your protein supply in the Zone: Ask the butcher (or the friendly meat guy at Publix) to package your meat in Zone-appropriate portions. For example, if you are buying two pounds of beef, have the butcher wrap up 1/4-pound serspan style=FONT-SIZE: 9px; FONT-FAMILY: Verdana/spanvings; if you buy meat in bulk, create individual portions when you get home, freezing all but the meat you plan to use for the day’s meals. Egg whites are a great source of protein. Just check the “use-by” date, and freeze the egg whites in plastic baggies if you know you won’t get to eat them before they expire. Another good idea is to#0160;hard boil a bunch and#0160;keep them in#0160;the fridge for a quick snack. Protein powder is another quick source, to be added to fruit smoothies for breakfast or a snack. /span/p p style=TEXT-ALIGN: justifyspan style=FONT-SIZE: 13px; FONT-FAMILY: Verdana; TEXT-ALIGN: justify? To keep your fat supply in the Zone: The easiest of all is good-quality olive oil, at just pennies a serving. Don’t be tempted by the large, metal drum-sized containers, which can go rancid before they’re empty — instead, buy glass. Keep a supply of nuts on hand./span/p p style=TEXT-ALIGN: justifystrongspan style=FONT-SIZE: 13px; FONT-FAMILY: Verdanaspan style=FONT-SIZE: 13px; FONT-FAMILY: VerdanaBoot campers! Congratulations on finishing#0160;the month! It was freezing and hard to get up all of those mornings, we know. But you did it!#0160; Hope to see you in February/span!/span/strong/p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536fb9011970c-pi style=FLOAT: rightimg alt=Christine before class=at-xid-6a00e00986beda8833010536fb9011970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536fb9011970c-320wi style=MARGIN: 0px 0px 5px 5px //a You have made it through four weeks of boot camp and we can#39;t wait to hear about your results.#0160; We know a lot of you have pretty impressive improvements this month, so make sure you post them to the blog.#0160; /p pSpeaking of results, it is time for another spotlight on a boot camper who has achieved great results, and if these results don’t make your friends want to join, we are not sure anything will!/p pThis time it is Christine Alligood of the Vinings camp.#0160; Read her inspiring story below:/p pPrior to boot camp, fitness was never a priority in my life…I was missing the “fitness gene” and I was cool with that.#0160; I had never been a small person and I had come to accept that I never would be.#0160; /p pI occasionally went to the gym but I never really liked it.#0160; I even had a personal trainer once who said he’d help toward my secret goal of running the Peachtree Road Race one of these days, but mostly he was just someone to chat with while I worked out.#0160; I conveniently tricked myself into believing that clearly God (or maybe it was Little Debbie) made my body a certain size and shape for a reason and that was fine by me./p pIn the spring of 2008, a good friend told me about her husband’s experience in BTB boot camp.#0160; It sounded like a lot of hard work but he actually loved it and had a lot of fun.#0160; I had heard of boot camp before, had been invited, and even watched my boss at work achieve some great results from boot camp.#0160; But quite frankly, it sounded like torture from most people so I never seriously considered signing up.#0160; /p pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536f23fb3970b-pi style=FLOAT: rightimg alt=Christine after class=at-xid-6a00e00986beda8833010536f23fb3970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536f23fb3970b-320wi style=MARGIN: 0px 0px 5px 5px //a Then it occurred to me that maybe the reason I never liked exercising before was because all the exercise programs I had tried were missing the element of FUN.#0160; I decided to try boot camp out and if I didn’t like it – no biggie, a little hard work wouldn’t kill me and I didn’t really care about fitness anyway, right?/p pShocking as it was to my family and friends, I signed up for BTB Vinings boot camp in July, 2008.#0160; Those first few weeks were TOUGH!#0160; Getting up at 5:15 am was a challenge in itself!#0160; I distinctly remember apologizing to the instructors during the run on the 1st day because I couldn’t run ¾ mile without walking!#0160; And push-ups??#0160; FORGET IT!#0160; But I stuck with it and as the month went on, and I became less sore, it actually did become fun!#0160; Of course there were days when I HATED jumping rope or burpees or running up that hill on the way home, but all in all I couldn’t believe how much laughing I was doing before 7am and I had been sleeping through it for so long!!#0160; /p pBefore I knew it, the first month was over and I had cleaned out most of the “poison” from my fridge, traded in my daily pop-tart for healthier options, lost an inch off my waist, lost 6 lbs and taken 1:48 off my run.#0160; Pretty cool….but what struck me most of all was how encouraging all the instructors and other campers were and how much fun we were all having…I WAS HOOKED./p pI kept coming back for the fun, but I continued to see real, measurable results which surprised me.#0160; In September, Vinings Instructor Stacy challenged me to try the Zone diet for 7 days as my nutritional goal for the month.#0160; It actually took me more like 14 days to figure out the whole block system and weighing and measuring my food, but it has now become a lifestyle for me.#0160; I can’t say I’m 100% “in the Zone” all the time, but you’ll much more likely find me eating a healthy zone meal or snack than not these days.#0160; /p pSeven months in, I’m having even more fun than ever before!#0160; I have a ton more energy and confidence and have found an exercise program that I truly LOVE, which I never thought would happen.#0160; So far I’ve lost 37 lbs., 7 inches off my waist and gone from pants size 14 to 8.#0160; I even ran two 5k races over the last couple of months.#0160; And knowing I’ve achieved these results with good old fashioned hard work, determination AND FUN makes it so much sweeter!/p pBut stay tuned – there’s more to come.#0160; My current goals are to continue to improve my push-up form and I still want to get in a pull-up.#0160; And maybe…just maybe I’ll even work up to running the Peachtree Road Race this year!/p pSpecial thanks to Charles and all the other Fine Vine Instructors and Campers who have given me so much wise advice, encouragement and entertainment!#0160; Seriously – you have completely changed the way I think about exercise and eating forever.#0160; And I can’t forget to thank the Buckhead instructors and campers who adopted me as one of your own for December (please come see me in the Fine Vine!).#0160; And BIG thanks to Melissa and Jeff for everything you do each day to change so many lives. /p pI HEART BTB!/p pChristine, we heart you too!#0160; So glad to have you in the BTB family.#0160; Congratulations on your tremendous results, you look fantastic!!br //p pHave you and your friends a href=http://www.btbfit.com/shop/ target=_blanksigned up/a for boot camp next month?#0160; If your friends are still hesitant to sign up, tell them to read today#39;s blog.#0160; If Christines results don#39;t convince them to join, then we don#39;t think anything will!/p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536f9e2f0970b-pi style=display: inline;img alt=Desk 022 class=at-xid-6a00e00986beda8833010536f9e2f0970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536f9e2f0970b-500wi //a br /New shipment.#0160; Yeah!/p pstrongWOD 1/30/2009:/strong/p pFive rounds for time of:br /45 pound barbell Overhead walking lunges, 50 feetbr /21 Burpees/p pLet trailing knee gently kiss the ground on each lunge./p p/p pThe Burpee Challenge is upon us!#0160; It starts Monday.#0160; stronga href=http://hayesjeff.typepad.com/Burpee%20Challenge.docGO HERE /a/strongfor official rules and your burpee check sheet.#0160; This contest is based on the honor system.#0160; If you cheat, you suck.#0160; Also, please click on stronga href=http://hayesjeff.typepad.com/burpee%20challenge%202009.xls target=_blankTHIS SPREADSHEET/a/strong.#0160; This is the current list of participants, your T-shirt size/style and whether or not you have anted up.#0160; If you are not on this list and should be, email jeff@btbfitness.com.#0160; One thing that is not posted on the rules is that you cannot bank your burpees.#0160; If you do 50 on a day that calls for 12, then good for you- you did 50 burpees.#0160; You#39;ll still need to do 13 the next day.#0160; /p pSo that we are all held to the same standard, please watch the video.#0160; We are not allowing quot;flopquot; burpees.#0160; Facilitated push ups on the knees are acceptable if needed.#0160; /p pbr / object height=300 width=400param name=allowfullscreen value=true /param name=allowscriptaccess value=always /param name=movie value=http://vimeo.com/moogaloop.swf?clip_id=3008614amp;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=3008614amp;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/30086142009 Burpee Challenge Standards/a from a href=http://vimeo.com/user606158BTB CrossFit/a on a href=http://vimeo.comVimeo/a./p

"Elizabeth"

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

Post time to comments.

Compare to 081026.

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Skill Transfer Exercises for the Jerk, Mike Burgener, CrossFit Journal Preview - video [wmv] [mov]

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536f7f24e970b-pi style=FLOAT: rightimg alt=Vitamins class=at-xid-6a00e00986beda8833010536f7f24e970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536f7f24e970b-320wi style=MARGIN: 0px 0px 5px 5px //a Popped in chewable bill form and chugged in glasses of orange juice, vitaminC has long been relied upon as a cold-fighting weapon. But what most people don#39;t know is that they need over three times the current recommended daily dose of C to get the vitamin#39;s full protective effect./p div p class=textA study conducted last year by the National Institutes of Health (NIH) found that subjects who took 30 mg of C a day, or half the recommended daily allowance (RDA) of 60 mg, reported generally feeling tired and irritable. The blood and tissue of people who took 200 mg daily were nearly saturated with the vitamin. However, that is the#0160;optimal dose for#0160;reaping the vitamin#39;s benefits, which include reducing artery-clogging LDL cholesterol, decreasing your risk of cancer and promoting skin healing. Indeed, a study published last fall found that guinea pigs given mega-doses of vitamin C before surgery healed more strongly than those given moderate doses. The vitamin also helps the body absorb iron, build strong bones, keep teeth and gums healthy and, of course, fight infection./p p class=textOne reason vitamin C is so important? We don#39;t produce it naturally, and must depend on our diets to get the amounts we need. C is found primarily in citrus fruits and vegetables such as broccoli and peppers. Eating at least five fruits and vegetables a day is the best way to get all you need, but people who don#39;t should take a 200 mg supplement, says the NIH./p p class=textspan style=FONT-SIZE: 15px; FONT-FAMILY: Verdanastrongspan style=COLOR: #bf5f00; FONT-FAMILY: VerdanaAnd its partner E.../span/strong/span/p p class=textA steady level of antioxidants—including vitamins C and E—has previously been linked to strong memories. Studies suggest that simply taking supplements of vitamins C and E can prevent the risk of Alzheimer#39;s disease and slow the progression of memory loss. The two vitamins appear to act synergistically to prevent age-related dementia. Together they cut the risk of the disorder by more than 60 percent./p p class=textExperts agree that there is little risk to taking the vitamins. The dosage found to be helpful is well within the range of safety./p p class=textstrongThe recommended daily allowance (RDA) for vitamin E is 22 international units (IU)/strong. (Recommendations for C are above). Multivitamins typically contain amounts of the two antioxidants that are in this range; individual supplements may contain up to 1,000 IU of vitamin E and even more than 1,000 mg of vitamin C./p p class=textResearchers have examined the relationship between use of antioxidant supplements and Alzheimer#39;s disease in nearly 5,000 closely followed Utah residents. The greatest reduction in Alzheimer#39;s disease incidence occurred among people who took individual supplements of the two vitamins in combination, with or without an additional multivitamin. Taking either of the vitamins alone#0160;did not appear to provide any protective effect./p p class=textstrongBottom line: Get your vitamins in either pill or food form, but make sure you#39;re combining them and getting enough./strong/p p class=text#0160;/p/div

pspan style=text-decoration: underline;a href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536ff8687970b-pi style=float: right;img alt=Bodyfattest class=at-xid-6a00e00986beda8833010536ff8687970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536ff8687970b-320wi style=margin: 0px 0px 5px 5px; //a /span#0160;You may have noticed that there are no losers at boot camp.#0160; And along those same lines, we don’t like to play favorites.#0160; But we know that through out the month, you have different interactions with instructors and your fellow boot campers./p pWe want you to put it all out there.#0160; Who is your favorite instructor?#0160; Is there an instructor that has really helped you this month?#0160; Does a particular person push you out of your comfort zone while encouraging you along the way? /p pAll of our instructors have different ways of encouraging campers.#0160; Some come up behind you when you don’t think you can move another inch and tell you to “put a little bounce in your step.”#0160; Others will call out from across the park and tell you “you’re doing great.”#0160; You have probably also heard, “you’re almost there” or “this is the last thing so give it all you’ve got.”#0160; Is there something in particular that the instructors say that keeps you going?/p pHow about a favorite boot camper?#0160; Do you have a fellow boot camper that inspires you to keep going?#0160; Or a person that you like to partner up with?/p pWe want to thank all of our instructors for everything they do.#0160; Without them, boot camp wouldn’t work, and it definitely wouldn’t be the same.#0160; They make each camp fun and exciting and it is their hard work that keeps things interesting month after month.#0160; /p pThank you, Instructors!!#0160; /p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536ff216d970c-pi style=display: inline;img alt=GHD Sit Up class=at-xid-6a00e00986beda8833010536ff216d970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536ff216d970c-500wi //a br /How#39;d those GHDs ride out for everyone yesterday? /ppStay tuned for final details and list of participants for Burpee Challenge on Friday.#0160; /ppstrongWOD 1/29/2009:/strong/ppDon#39;t even think about an easy day today.#0160; /ppFor time:br / 15 Handstand push-upsbr / 1 L Pull-upbr / 13 Handstand push-upsbr / 3 L Pull-upsbr / 11 Handstand push-upsbr / 5 L Pull-upsbr / 9 Handstand push-upsbr / 7 L Pull-upsbr / 7 Handstand push-upsbr / 9 L Pull-upsbr / 5 Handstand push-upsbr / 11 L Pull-upsbr / 3 Handstand push-upsbr / 13 L Pull-upsbr / 1 Handstand push-upbr / 15 L Pull-ups/ppIf you aren#39;t proficient with the L Pull up or the HSPU quite yet, your trainer will have some fun subs for you.#0160; /ppLon Kilgore Phd: stronga href=http://www.lonkilgore.com/usawrdc/strength_standards.pdf target=_blankBasic Strength Standards/a/strong.#0160; How do you stack up? /p