Monthly Archives: January 2009

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536ec271d970b-pi style=float: right;img alt=2944697790_5e4a8e3f87 class=at-xid-6a00e00986beda8833010536ec271d970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536ec271d970b-320wi style=margin: 0px 0px 5px 5px; //a As you know, peanut butter is a BTB approved snack and a great source of protein.#0160; But what you might not know, is that not all peanut butter is created equal.#0160; So how do you know which peanut butter you should eat?#0160; /ppOnce again, we went to Cria, Alisa and Levi, our resident nutrition experts for advice.#0160; Here is what you should look for when buying peanut butter:/pp- The best peanut butter you can buy is the kind you ground yourself.#0160; If that option is not available you should buy all natural peanut butter.#0160; /pp- Read the ingredients!#0160; The only ingredient that should be in your peanut butter is peanuts, and maybe some salt./ppThe natural peanut butter will have a layer of oil on top.#0160; You can pour this oil off and stir the peanut butter with a knife.#0160; Then store the peanut butter in the refrigerator.#0160; Whole Foods and Trader Joes both make their own natural peanut butters.#0160; But don’t be fooled by Whole Foods organic peanut butter.#0160; Turns out this peanut butter is not all natural and includes sugar.#0160; If you are not a Whole Foods or Trader Joes’ shopper, there is an all natural peanut butter sold at Kroger called Krema./ppSo now that you know what to choose, you should also know what to avoid.#0160; Jif, Skippy, Peter Pan and all of the other regular peanut butters add sugar and oils.#0160; Some of them even add the uber-unhealthful trans fat to keep the oil from separating.#0160; /ppIf your highest priority is not necessarily to eat all natural and you are more concerned with losing weight or weight maintenance, there is a brand called Better ‘N Peanut Butter.#0160; This butter only has about 100 calories per serving compared to the 190 – 210 for regular and 2 grams of fat compared to 16 -17 grams.#0160; You can also find this brand of peanut butter at Whole Foods./ppbr /emDon’t forget, Wednesday is Bring a Friend Day at all boot camp locations.#0160; We are sure you have been telling your friends all month how much you love boot camp, well now it is time to show them what this program is really all about!#0160; Make sure you tell them to arrive by 5:45 so they can sign a waiver and get to know the instructors a little bit.#0160; Also, please make sure you pass on your wisdom about how to appropriately dress for the weather!/em/p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536ebe31c970b-pi style=display: inline;img alt=Mikeflap class=at-xid-6a00e00986beda8833010536ebe31c970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536ebe31c970b-250wi style=width: 250px; //aa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536ebe36a970b-pi style=display: inline;img alt=Silverdollarflap class=at-xid-6a00e00986beda8833010536ebe36a970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536ebe36a970b-250wi style=width: 250px; //a br /Mike and his silver dollar size flap./ppstrongWOD 1/26/2009:/strong/ppHang Power Clean 1-1-1-1-1-1-1#0160; stronga href=http://media.crossfit.com/cf-video/cfj-nov-05/hang-power-clean.wmv target=_blank[wmv]/a a href=http://media.crossfit.com/cf-video/cfj-nov-05/hang-power-clean.mov target=_blank[mov]/abr //strongbr /Start light and work up to your 1 rep max.#0160; When all sets are complete and time permitting, work on the following skill: Do 2 mins total of stronga href=http://media.crossfit.com/cf-video/L-sit_demo.wmv target=_blankL-Sit/a/strong.#0160; Use as many attempts as needed.#0160; You can facilitate this by pulling one or both knees up towards your chest while holding support.#0160; /ppThis week#39;s installment of Ndiyas Corner:#0160; (yay!)#0160;/ppstrongSystems Thinking for Athletes: An Introductionbr //strongbr /“What’s we’re saying today is that you’re either part of the solution or part of the problem.”#0160;#0160; --Eldridge Cleaver /ppCleaver’s words are a bold challenge in those undisciplined moments when we claim our neutrality or argue that our actions have no real consequences. Whether we are in the gym or the supermarket, lying on the couch or an examination table, we are actively shaping our physical lives. We are, in short, called to acknowledge that what we decide in these situations matters. /p pbr /The cheeseburger you ate for lunch: part of the solution or the problem?/ppRelying on shoe orthotics to address foot pain: part of the solution or the problem?/ppFocusing on training your strengths in the gym: part of the solution or the problem?/ppMost athletes will agree that there is connection between action and consequence.#0160; Yet there is a seductive, false reasoning that sometimes sneaks on board:#0160; the belief that a single action has but a single consequence. /ppAs an example:#0160; Despite some tenderness and pain in her ankle, Jennifer decides to attend yoga class on a rainy afternoon. After the class, Jennifer heads home with a calm, peaceful mind.#0160; She feels proud of herself for not allowing the rain and the pain to derail her plans.#0160; She had two enjoyable conversations with classmates and feels happy about being a part of a warm fitness community. /ppThere are other consequences, too:#0160; Jennifer feels annoyed and superior towards those who choose to rest an injury (“Suck it up,” she silently thinks).#0160; Overusing the weakened ligaments in her sprained ankle is making it likely she will have a more serious injury in the future. /ppIn this one situation, we get a glimpse into the complex nature of athletic life:/pp1) Your decisions are likely contributing to the problem and the solution (perhaps simultaneously).#0160;#0160; br /2) Your decisions have many consequences, both immediate and long-term.br /3) You may experience some consequences as favorable and others as unfavorable.br /4) Tomorrow’s problems are often the result of today’s solutions./ppThe four statements above are but a few conclusions we learn from Jennifer’s situation using the discipline of systems thinking. Rooted in fields as different as computer programming, biology, and anthropology, systems thinking provides us with a nuanced, organized, and meaningful way to consider athletic life.#0160; In this series of columns on systems thinking, I will explore the basics of this theory and provide examples of how it might help you better understand and create your experience of athletic life.#0160; /ppIn the upcoming column: why circles—and not lines—can help you address injuries. /ppÓ Dr. Ndiya Nkongho/ppDr. Ndiya Nkongho is a clinical psychologist in private practice in Atlanta, GA.#0160; Her website is www.boldquestions.com.#0160; She is an athlete who trains at BTB Fitness.#0160; /p

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Compare to 081004.

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Celio "Ty" Silva, Rio de Janeiro, Brazil

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CrossFit Certification Seminar Trainer's Workout by CrossFit Again Faster - video [wmv] [mov]

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536e7f00e970b-pi style=display: inline;img alt=Hangingaround class=at-xid-6a00e00986beda8833010536e7f00e970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536e7f00e970b-500wi //a br /No Loitering, but hanging around is OK/ppstrongWOD 1/25/2009:/strong/ppRun or Row a 10K.#0160; /ppThere will be maps in the gym for those that want to meet and run together.#0160; We do not advocate skipping the run days.#0160; It is a vital part of CrossFit programming.#0160; There will be an alternate WOD posted in the gym- it will be trainers choice or pulled from the Hopper Deck.#0160; /p

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 081025.

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Teaching the Deadlift, CrossFit Kids, CrossFit Journal Preview - video [wmv] [mov]

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536f192b4970c-pi style=FLOAT: right/aYou have three weeks of boot camp under your belt and only one week left.#0160; We can#39;t wait to hear about all of the great results from your PT test next Friday.#0160; But in order to keep going at full speed next week, you need to take care of yourself this weekend.#0160; As always, we want you to get in a few homework assignments.#0160; But also, get a massage, drink lots of water, and get some rest!#0160; And don#39;t forget to post your homework to the blog.a href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536e7df59970b-pi style=FLOAT: right/a object height=344 width=425param name=movie value=http://www.youtube.com/v/EV0nNRsCxMMamp;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/EV0nNRsCxMMamp;hl=enamp;fs=1 type=application/x-shockwave-flash width=425 //object/p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536f19c45970c-pi style=display: inline;img alt=Deulingshovels class=at-xid-6a00e00986beda8833010536f19c45970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536f19c45970c-500wi //a br /Brian v. Brian with dueling shovels./ppReminder- Fat Van will be here today.#0160; It is booked.#0160; If you have an appointment, don#39;t forget your bathing suit.#0160; /ppstrongWOD 1/24/2009:/strong/ppFor time:br / 10 GHD Sit-upsbr / 10 Hip amp; Back Extensionsbr / 95 pound Thrusters, 30 repsbr / 50 Pull-ups/p p30 GHD Sit-upsbr / 30 Hip amp; Back Extensionsbr / 95 pound Thrusters, 20 repsbr / 35 Pull-ups/p p50 GHD Sit-upsbr / 50 Hip amp; Back Extensionsbr / 95 pound Thrusters, 10 repsbr / 20 Pull-ups/ppThis is an epic one, folks.#0160; If you are newer to CrossFit, today is not the day to be a hero.#0160; One of the beautiful things about CrossFit is its scaleability.#0160; If you are newer and you have not heard our previous warnings- be very aware of the GHD sit ups and the havoc they can wreak on even the most conditioned athlete.#0160; If you are a noob, I would recommend#0160; 5-7 GHD#39;s per round to get the feel for them, with the rest made up in Ab Mat sit ups.#0160; You have plenty of time to learn these.#0160; It is not recommended that you dose these in high numbers with your first exposure.#0160; /pbr /br /br /

Rest Day

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Jolie Gentry, CrossFit Games Athlete Profile Part 1 - video [wmv] [mov]

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"How a Rogue Geologist Discovered a Diamond Trove in the Canadian Arctic" by Carl Hoffman - Wired

Post thoughts to comments.

pThe following are some questions other Zoners asked recently on Zonediet.com. I thought they might be helpful to our Zoners.../p p table border=0 cellpadding=4 cellspacing=0 width=100% tbody tr td class=afpostbody colspan=2 pstronga href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536e715ec970b-pi style=FLOAT: rightimg alt=Measuring_veggies class=at-xid-6a00e00986beda8833010536e715ec970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536e715ec970b-320wi style=MARGIN: 0px 0px 5px 5px //a Q./strong I am a newbie and I am not sure what salad dressing to use or how to count salad dressing as far as blocks. Thanks for all the help./p pstrongA1./strong Your best bet is to make your own. Many dressings on the shelf have unfavorable carbs and poor fat choices. Even those with olive oil are really only a blend of olive oil and some other oil. Just make your own by#0160;using olive oil and vinegar#0160;- or, use other things, like salsa and guacamole to top your salads. /p pstrongA2./strong Janet#39;s Dressing: (this contains 9 blocks of fat - enough for 3 3-block meals) br /2 tsp. EVOO br /1 tsp.toasted sesame oil br /juice from half a fresh grapefruit br /1 T. apple cider vinegar (or more to taste) br /quarter to half tsp. grnd ginger br /pinch to a quarter tsp. stevia pwdr br /genrous pinch salt/p p_______________________________/p pstrongQ./strong In my reading, some people suggest taking fish oil pills take this before meals, some suggest after a meal. Does timing make a difference? Toxic Fat mentions taking it after dinner to supress nighttime munchies. That would be nice!!/p pstrongA./strong Dr. Sears usually says to take it after a meal. Some people do well taking it after dinner, some don#39;t (they find they don#39;t sleep as well).#0160;I take#0160;it with breakfast because I don#39;t sleep well if I take it later in the day. Experiment and let us know what works best for you./p pstrong________________________________/strong/p pstrongQ./strong I was wondering if anyone knows what the ounce measurements of vegetables are? I find it really hard to try and measure out vegetables by 1 1/4 or 2 cups. I just want to throw it on a plate and put it on the scale./p pstrongA1./strong You can just throw it on a plate with the plate method of the Zone (its in Quick Start Guide on this site). I lost 100 pounds with the plate method of doing the Zone!/p pstrongA2./strong If you want the accuracy of using ounces rather than measuring cups, you can refer to food data sources like www.nutritiondata.com to get the number of oz for a cup measurement.#0160; br //p/td/tr tr td class=afpostattach colspan=2/td/tr tr td class=afpostsig colspan=2/td/tr tr td align=right class=afposteditdate colspan=2/td/tr/tbody/table/p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536e5548f970b-pi style=FLOAT: rightimg alt=3214220200_ab26a24851 class=at-xid-6a00e00986beda8833010536e5548f970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536e5548f970b-320wi style=MARGIN: 0px 0px 5px 5px //a You have now made it through three weeks of boot camp and hopefully ventured into the gym once or twice.#0160; It has been a tough and cold month and you all have been putting forth so much effort.#0160; Keep it up for one more week and you will be pleasantly surprised next Friday./p pWe are sure you have realized this by now, but exercise is only part of the equation.#0160; We hope that through out the month, you have started eating 5 – 6 small meals a day, adding high quality protein to every meal, and leaning away from fried foods, sugars and starches…right?!.#0160; If you haven’t made these changes…then we are sure you have become well acquainted with the X!#0160; /p pThe instructors try to make suggestions and offer up ways to change your eating habits, but if you don’t mix up what you are eating, you may go back to some of your old habits.#0160; For most people, eating the same thing every day causes them to get bored and they become less conscientious of what they are eating.#0160; /p pYour food choices throughout the day really do affect how you feel during exercise.#0160; So make sure you are using your log book and are bringing it to camp for the instructors to check. /p pIf you need some more suggestions as to what to eat, here is a BTB approved meal plan./p pBreakfast – Oatmeal with peanut butter for extra proteinbr /Snack – Apple amp; string cheesebr /Lunch – Salad with grilled chickenbr /Snack – Carrots and almonds or hummusbr /Dinner – Small steak, green beans and corn on the cob/p pYou don’t have to stop going to restaurants or picking up something quick and easy.#0160; (In fact, see this list of a href=http://blog.btbfitness.com/btbapproved_restaurants/ target=_blankBTB-approved restaurant/a ideas.)#0160; Just be aware of what you are eating and plan ahead so you can start making changes.#0160; Are you in the car a lot?#0160; Grab a zone bar or yogurt parfait instead of a burger and fries from a fast food restaurant.#0160; Or carry a cooler with you./p pIf you are interested in learning more about The Zone or just want some good recipes, check out the a href=http://blog.btbfitness.com/nutrition_stretching/ target=_blankNutrition Blog/a.#0160;#0160; Just like on the boot camp blog, a nutrition blog is posted daily.#0160; You can get some great ideas for different meals so you’re not stuck eating the same thing every day.#0160; Do you already have a favorite snack or meal?#0160; Post it to the comments.#0160; We all like suggestions for new things to try!br //pbr / pAlso, don#39;t forget, Wednesday is Bring a Friend Day at all boot camp locations.#0160; Everyone is welcome, just make sure that you prepare them for the weather and tell them a little bit about what to expect!/p