Monthly Archives: January 2009

Thruster 1-1-1-1-1-1-1 reps

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COP Reaper, Fallujah

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National War College Lecture, Q & A Part 1, CrossFit Journal Preview - video [wmv] [mov]

div class=Head id=dnn_ctr526_ItemDisplay_ArticleDisplay_divArticleTitle div id=publishTitlespan id=dnn_ctr526_ItemDisplay_ArticleDisplay_lblArticleTitlestrongOkra Breakfast Delight/strong (/spanspan id=dnn_ctr526_ItemDisplay_ArticleDisplay_lblArticleText3 block meal)/span/div/div div class=Normal id=divArticleContent p class=copya href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536f486d5970b-pi style=FLOAT: rightimg alt=Okra class=at-xid-6a00e00986beda8833010536f486d5970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536f486d5970b-320wi style=MARGIN: 0px 0px 5px 5px //a Ingredients:br /1 Tbsp olive oilbr /½ cup fresh, tender okra; thinly slicedbr /2 Tbsp. chopped sweet onionbr /1 scallion, choppedbr /1 clove garlic, choppedbr /1 turkey sausage – cooked/chopped (7g protein)br /½ cup chopped tomatobr /½ - 1 pickeled jalapeno halves, Faro brandbr /1 Tbsp. tomato saucebr /½ cup water (do not add all at once)br /½ cup Egg Beatersbr /Piece of fruit – orange, apple, pear, grapefruit, 1 cup mixed berries/p p class=copyInstructions:br /Saute garlic, onion, scallion, turkey in olive oil over medium heat for approximately 2 minutes. Add chopped tomato, jalpenos and saute for 3 minutes or until veggies are tender. Add okra and saute for another minute. (Okra is better if a bit crisp). Add tomato sauce and about ¼ cup water. Stir to make a sauce. Add ½ content of eggbeater container and let set before mixing. Add more water if you like it saucy. Salt and Pepper to taste./p/div

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536f29972970b-pi style=FLOAT: rightimg alt=Robert class=at-xid-6a00e00986beda8833010536f29972970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536f29972970b-320wi style=MARGIN: 0px 0px 5px 5px //a Thank you so much to everyone who brought a friend today.#0160; And to all the friends who came, we are so glad you decided to join us this morning.#0160; We know that most people hear about us through their friends, and we truly appreciate all of the support.#0160; Don’t forget, if you and your friend sign up, you can use the coupon code FRIEND for a discount./p pAnd in honor of Bring A Friend day, we want to discuss one of our dearest friends…Dr. Izumi Tabata!/p pDr. Tabata is a Japanese fitness researcher.#0160; The a href=http://findarticles.com/p/articles/mi_m1608/is_5_20/ai_n6011850 target=_blankTabata Protocol/a was developed for Olympic caliber athletes.#0160; It consists of six to eight 20 second full speed sprints followed by rest periods of 10 seconds.#0160; Dr. Tabata’s study found that doing this kind of exercise 5 – 6 days a week increased both aerobic and anaerobic capacity at a greater level than an hour of endurance exercise./p pThe key to the Tabata Protocal is the rest periods.#0160; Conventional training suggests that a rest period should be 3 times as long as the period of work.#0160; But the Tabata protocol calls for a rest period that is half as long as the period of work. This gives a physical and mental break while keeping the intensity at a high level./p pAt boot camp, we have learned that you can apply the tabata protocol to almost anything.#0160; Tabata squats, tabata sprints, tabata, push-ups, tabata dips…well, you get the point!#0160;#0160; But apparently The Tabata Protocol can be influential in all aspects of life.#0160; Check out this article called a href=http://208.110.170.18/pdf2html/pdf2html.php?url=http%3A%2F%2Fwww.crossfit.com%2Fjournal%2Flibrary%2F39_05_Tabata_My_Job.pdfamp;images=yes target=_blankTabata My Job/a about working more efficiently.br //p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536fb5588970c-popup onclick=window.open( this.href, #39;_blank#39;, #39;width=640,height=480,scrollbars=no,resizable=no,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0#39; ); return false style=display: inline;img alt=Jeffmu class=at-xid-6a00e00986beda8833010536fb5588970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536fb5588970c-250wi style=width: 240px; //aa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536fb55ce970c-popup onclick=window.open( this.href, #39;_blank#39;, #39;width=640,height=480,scrollbars=no,resizable=no,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0#39; ); return false style=display: inline;img alt=Markmu class=at-xid-6a00e00986beda8833010536fb55ce970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536fb55ce970c-250wi style=width: 240px; //a#0160; /p pThe rash continues to spread.#0160; This time, Jeff and Mark.#0160; Who#39;s next?#0160; /p pstrongWOD 1/28/2009:/strong/p pquot;a href=http://www.crossfit.com/mt-archive2/004207.html target=_blankstrongfont color=#0033ccMr. Joshua/font/strong/aquot;/p pFive rounds for time of:br /Run 400 metersbr /30 Glute-ham sit-ups- [a href=http://media.crossfit.com/cf-video/CrossFit_GHDSitupElements.wmv target=_blankwmv/a] [a href=http://media.crossfit.com/cf-video/CrossFit_GHDSitupElements.mov target=_blankmov/a]br /250 pound Deadlift, 15 reps/ppstronga href=http://www.atlergsprints.gtcrew.com/home target=_blank2009 Row 2K Erg Sprints/a /strongare almost here.#0160; They are being held 2/14/2009.#0160; I know Ndiya and Darrell both have been training hard for this race.#0160; Who else is in?#0160; Check out the registration page for classes, team sign ups, etc.#0160; Note the definition of Novice class.#0160; Some of you will not qualify as you have raced in an official water or stationary event before.#0160; If you have not previously competed and you are interested in doing so, the novice class may have your name all over it.#0160; /p pSore from Wii? a href=http://online.wsj.com/public/article/SB116441076273232312-IHR8Xf3YEG61QlW0e7hA_kHAA8w_20061224.html?mod=tff_main_tff_top target=_blankstrongArticle/strong/a/p

Rest Day

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First batch of Operation Phoenix gear staged for delivery.

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Rob Orlando, Hybrid Athletics , Workout - video [wmv][mov]

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"A Wii Workout: When Videogames Hurt" by Jamin Warren - Wall Street Journal

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pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536f11106970b-pi style=FLOAT: rightimg alt=Coffee-and-caffeine class=at-xid-6a00e00986beda8833010536f11106970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536f11106970b-320wi style=MARGIN: 0px 0px 5px 5px //a The anonymous quot;Caffeine Freakquot; asked this question recently, and it seems the quot;researchquot; on caffeine and its risks or benefits changes daily. So I did some digging and found.../p pFrom Sue: Dr. Sears recommends limiting caffeine (switching to decaf or drinking tea instead) because it raises insulin levels. But quot;ifquot; you were going to have that morning#0160; coffee, it should be with a meal to keep your blood sugar more stable./p pAlso, our infamous bloggers went back and forth trying to find#0160;evidence supporting the quot;caffeine raises insulin levelsquot;#0160;claims and couldn#39;t find anything - either on Dr. Sears#39; site or elsewhere. But the following recent articles#0160;show all of the benefits of caffeine, including a reduction in the risk of developing diabetes:/p p1) strongCoffee, if anything, is good for you - May 2008 - From Health Magazine/strong br /br /Coffee comes from a plant that has healthy photochemicals that act as antioxidants. A Harvard study of more than 125,000 regular coffee drinkers found a reduced risk of Type 2 diabetes by 30%. Other studies have suggested a reduced risk associated with Parkinson’s Disease, colon cancer, and gallstones by coffee consumption. 2 -3 cups a day is the suggested level of consumption; however, if the caffeine jolt is disturbing decaf should be substituted.#0160;br /br /Note:There is no mention of sugar or cream in the article! The addition of sugar in particular can more than offset any benefits from the consumption of coffee and is to be avoided. Cream – real cream – and “half and half”, contain large amounts of fat and is also to be avoided. Significant amounts of fat are contained even in “2%”. If you like your coffee light or very light, only 1% of skim should be used- or better yet – a light soy based milk. br //p p2) strongCoffee May Protect Against Diabetes - By Salynn Boyles - WebMD Health News/strong#0160;/p pOct. 25, 2006 -- There is more evidence that the American love affair with coffee is helping to reduce the risk of diabetes. Drinking caffeinated coffee was found to reduce the risk of developing type 2 diabetes by as much as 60% in a newly published study that included people at high risk for the disease. Even those who used to drink coffee but quit were less likely to develop diabetes than those who never drank it. The new study was published in the November issue of the journal Diabetes Care.#0160;br /#0160;/p p3)#0160; strongNot so controversial anymore#0160;-#0160;panel says moderate coffee drinking reduces many risks -/strong April 30, 2007#0160; br /br /Although the American Society for Nutrition’s popular “controversy session” at Experimental Biology 2007 focuses on the health effects of coffee drinking, panel chair br /Dr. James Coughlin, a toxicology/safety consultant at Coughlin amp; Associates, says that#0160;br /recent advances in epidemiologic and experimental knowledge have transformed many of the negative health myths about coffee drinking into validated health benefits.#0160;br /br /Coffee is among the most widely consumed beverages in the world, and Dr. Coughlin says that#0160;preponderance of scientific evidence - some by the panelists - suggests that moderate coffee consumption (3-5 cups per day) may be associated with reduced risk of certain disease conditions, such as Parkinson’s disease. br /br /-*-*-* Some research in neuropharamacology suggests that one cup of coffee can halve the risk of Parkinson’s disease. br /br /-*-*-* Other studies have found it reduces the risk of Alzheimer#39;s disease, kidney stones, gallstones, depression and even suicide.#0160;br /br /#0160;br /4) Dr. Lenore Arab, a nutritional epidemiologist in the David Geffen School of Medicine at UCLA, notes that the first coffee controversy dates back 430 years when in 1570 some monks petitioned the pope to condemn this drink, so popular among Muslims. Pope Clement VIII, liking how it kept the monks from falling sleep during mass, purportedly blessed it instead. The rest, including the United States’ wholesale conversion to coffee following the Boston Tea Party, is history. br /br /In reviewing the latest epidemiologic literature on cancers and coffee, Dr. Arab has found there to be close to 400 studies of the associations between coffee consumption and cancers various at various sites. The earlier controversy with regard to colon cancer was based on flawed analyses, she says. More thorough analyses and the accumulation of evidence suggest no negative effect on the incidence of colon cancer, and possible protective effects for adenomas of the colon as well as for rectal cancer and liver cancer.#0160;br /br /Source: Federation of American Societies for Experimental Biology /p pstrongOK. If you got through all of that,#0160;good for you. Now, why not#0160;weigh in on this topic?br //strongbr //p

p a href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536f8c2be970c-pi style=FLOAT: rightimg alt=Blog 1 27 class=at-xid-6a00e00986beda8833010536f8c2be970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536f8c2be970c-320wi style=MARGIN: 0px 0px 5px 5px //a In this day and age, we are all about multi-tasking.#0160; We are always talking on the phone, emailing, and checking the BTB blog all at the same time.#0160; And where would most people be if they didn’t have their blackberries?#0160; You can’t go through a day without seeing someone checking their blackberry while grocery shopping or driving.#0160; So why not multitask to burn more calories while at work too?#0160; /p pIf you are like most people, you sit at a desk all day.#0160; This increases your risk for obesity, back pain, poor posture, and a slew of other problems.#0160; And you may have noticed that after a tough morning at boot camp you get stiff pretty quickly too!/p pIt doesn’t have to be that way.#0160; You can work some exercise into your schedule to counteract the effects and maybe burn a few more calories at the same time! We should already be stretching throughout the day, but there’s more you can do as well.#0160; Need to talk something over with a colleague?#0160; Take a walk around the block while you do it.#0160; Or just bring in a stability ball to sit on instead of a chair – its great for the abs!#0160; /p pThere is a new trend going around…but you might have to get your employer to fork over some cash for this one.#0160; Some people are exploring the new world of a href=http://www.nydailynews.com/lifestyle/2008/10/04/2008-10-04_treadmill_desk_mixes_exercise_work.html target=_blankTreadmill Desks/a.#0160; Companies are now selling a traditional treadmill with a desk attached for your computer, phone, and anything else you might need.#0160; Walking at a slow pace while working can burn an extra 350 calories per day!/p pIf a Treadmill desk is not in your budget this year there are many other exercises you can do at work.#0160; Check out a href=http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100215490 target=_blankthis article/a for some great ideas for exercises you can do right at your desk.#0160; My favorite is “The Magic Carpet Ride”.#0160; What’s yours?!#0160; Any other ideas for exercising at your desk or workplace?br //p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536eede90970b-pi style=display: inline;img alt=JoelMU class=at-xid-6a00e00986beda8833010536eede90970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536eede90970b-250wi style=width: 250px; //aa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536f854b8970c-pi style=display: inline;img alt=Timmuscleup class=at-xid-6a00e00986beda8833010536f854b8970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536f854b8970c-250wi style=width: 250px; //a br /We#39;ve got a fever- and the only cure is More Muscle Up.#0160; Congrats to Joel and Tim for joining the club.#0160; /ppstrongWOD 1/27/2009:/strong/ppIf you are on 3/1 cycle, today is your rest day.#0160; Otherwise try this:/ppstrongKaren/strong/pp150 Wall Balls for time.#0160; br /Men- 20#br /Women 15#/ppIf you miss the target- you do not count the rep.#0160; There are a couple of spaces on the record board for this one- who wants them?#0160; Only RX#39;d scores are eligible for the record board.#0160; /ppReminder:#0160; The stronga href=http://hayesjeff.typepad.com/Burpee%20Challenge.doc target=_blankBurpee Challenge/a/strong is nearly upon us.#0160; If you have not already anted up, then do so.#0160; Please drop your $15 off at the gym next time you are in.#0160; If you have not signed up, what are you waiting on?#0160; Please send an email with BURPEE in the subject line to jeff@btbfitness.com#0160; I will need your t-shirt size.#0160; Ladies- I#39;ll need your female cut t-shirt size.#0160;#0160; Keep an eye out over the next few days for final rules and strict burpee standards that you will be expected to follow.#0160; /p

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

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CrossFit Certification Seminars, Moss Park Armoury, Toronto Canada and Colorado State Patrol, Golden CO

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Air Squat: A Simulated Test Experience, CrossFit Level 2 Certification Seminar, CrossFit Journal Preview - video [wmv] [mov]

p class=texta href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536f77584970c-pi style=FLOAT: rightimg alt=Cupcake_mood class=at-xid-6a00e00986beda8833010536f77584970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536f77584970c-320wi style=MARGIN: 0px 0px 5px 5px //a Statistics show that most of us are exhausted, stressed and depressed. To combat this we turn to a variety of boosters to get us through the day (and night). We gobble a muffin with coffee in the morning to get a rush, sip a soda or have a cookie to overcome the afternoon slump and wind down at night with a cocktail. This often adds up to excess calories, weight gain and feelings of hopelessness./p p class=textSo, what is the solution,#0160;according to#0160;nutition experts Hyla Cass, M.D., and Patrick Holford, coauthors of the book emNatural Highs: Supplements, Nutrition and Mind/Body Techniques To Help You Feel Good All the Time/em (Penguin Putnam). They have offered up#0160;a#0160;brain-food diet based on extensive research in the areas of nutrition, psychology, and neuroscience./p ul liEat a serving of high-quality protein at least three times a day. Higher quality protein is better absorbed and more efficiently utilized, so you will need to eat less of it. Adequate protein promotes good moods.#0160;Good examples of high-quality protein foods are seafood, poultry, lean red meat, soy, lowfat yogurt, rice with beans, rice with lentils. li class=text style=PADDING-BOTTOM: 10px; LINE-HEIGHT: 14ptEat cold-water fish at least three times a week. This is one of the best sources of omega-3, an essential fatty acid crucial to optimal brain function. Omega-3s are found in salmon, tuna, mackerel, sardines and cod. li class=text style=PADDING-BOTTOM: 10px; LINE-HEIGHT: 14ptEat two eggs a week, or sprinkle lecithin granules on your cereal, salads or vegetables. These are the best sources of phospholipids, which help you metabolize fat and enhance your mood and mental performance. li class=text style=PADDING-BOTTOM: 10px; LINE-HEIGHT: 14ptEat one serving of low Glycemic Index (low-GI) complex carbohydrates at every meal. Complex carbohydrates are long chains of sugar molecules strung together that are digested slowly and help prevent fluctuations in blood sugar levels that can cause depression as well as cravings for sugar and alcohol. Complex carbohydrates also help raise serotonin levels, which calm you down and lift your mood. Good examples of low-GI foods are whole grains, bran, beans, apples, cherries, dried apricots, plums and pears. li class=text style=PADDING-BOTTOM: 10px; LINE-HEIGHT: 14ptEat one or two servings of antioxidant fruits and vegetables with every meal. These replenish the body and brain with oxygen, giving you energy and combating illness. Antioxidant-rich foods include prunes, berries, kale, spinach, broccoli, and alfalfa sprouts. li class=text style=PADDING-BOTTOM: 10px; LINE-HEIGHT: 14ptHave a heaping tablespoon of ground seeds a day. These provide you with the needed energy and essential fat to keep your body and brain churning out maximum energy. In a blender or coffee grinder, grind half flaxseeds and half sesame, sunflower, hemp and pumpkin seeds. Keep in a sealed glass jar in refrigerator, and add to your salads, sprinkle over vegetables or cereal, or have in a shake. /li /li/li/li/li/li/ul p class=text style=PADDING-BOTTOM: 10px; LINE-HEIGHT: 14ptMost of you already know thspan id=fck_dom_range_temp_1232978505593_260/spanese things, especially if you are following the Zone Diet. It#39;s important to see how what you put in your body affects its functioning in so many ways./p p class=text style=PADDING-BOTTOM: 10px; LINE-HEIGHT: 14ptstrongBoot campers! Congrats on making it to your last week! Try to stick to the plan #39;til the very end.#0160;Eating healthy, avoiding alcohol and getting plenty of rest will make all the difference on your PT test. Only a few more days to go!/strong/p