Monthly Archives: February 2009

Rest Day

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David Sailor, Basse-Terra Island

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The Boz and Todd Experience Part 2 Episode 6, CrossFit Journal Preview - video [wmv] [mov]

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"At What Cost?" by Richard Adler - National Review

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pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330111689cbdee970c-pi style=DISPLAY: inlineimg alt=Schu class=at-xid-6a00e00986beda88330111689cbdee970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330111689cbdee970c-500wi //a#0160; /p br / pstrongWOD 2/28/2009:/strong#0160; If you are on the 3/1 cycle, today is your rest day./p p10-9-8-7-6-5-4-3-2-1/p pManmakers amp; Knees to Elbows.#0160; /ppMan Maker in Action:#0160;/pp/p pobject height=344 width=425param name=movie value=http://www.youtube.com/v/jOIZeNj9pBcamp;hl=enamp;fs=1amp;rel=0 /param name=allowFullScreen value=true /param name=allowscriptaccess value=always /embed allowfullscreen=true allowscriptaccess=always height=344 src=http://www.youtube.com/v/jOIZeNj9pBcamp;hl=enamp;fs=1amp;rel=0 type=application/x-shockwave-flash width=425 //object /p

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

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"Tucker Down Under", CrossFit Journal Preview - video [wmv] [mov]

pBy Jill Weisenberger, M.S., R.D., C.D.E. br /a href=http://www.hersports.com/ sports=Sports target=_blank title=Her pspan style=FONT-SIZE: 10ptem/em/span/p p/p/a p/p p/p h4a href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330111689c9c8b970c-pi style=FLOAT: rightimg alt=Edamame class=at-xid-6a00e00986beda88330111689c9c8b970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330111689c9c8b970c-320wi style=MARGIN: 0px 0px 5px 5px //a In Season: Passion Fruit /h4 pThat wrinkly purple-fleshed fruit in the produce section is worth a second look. It#39;s as sweet and tasty as it is odd looking. Plus, passion fruit is loaded with fiber, potassium and vitamins A and C. One-half cup provides about 115 calories. This tropical fruit native to Brazil is ripe when its leathery skin is deeply wrinkled. Before it ripens, keep it at room temperature. Add passion fruit to salads and smoothies for a flavor boost, or liven up grilled chicken or fish with a generous spoonful. /p h4Craving Something Salty? /h4 pGo ahead. Give in. Salty snacks like chips have no more sodium than a slice of wheat bread--certainly no more than most restaurant or processed food. But don#39;t let that be a license to overindulge. Keep your salty snack small and avoid anything with trans fats or more than 3 grams of saturated fat. Here are some top picks:/p pstrongEDAMAME BEANS IN THE POD: /strongOne-half cup with a sprinkling of salt provides approximately 100 calories, 145 mg sodium, 3 g fiber, 0.5 g saturated fat and 8 g protein. br /strongbr /POPCORN:/strong 6.5 cups microwave popcorn, a whole grain, averages approximately 110 calories, 220 mg sodium, 4 g fiber and 0.5 g saturated fat. /p pstrongMIXED NUTS:/strong A 1-ounce serving contains heart-healthy fats and approximately 190 calories, 60 mg sodium, 3 g fiber, 2.5 g saturated fat and 7 g protein. br /strongbr /TRISCUIT THIN CRISPS:/strong Made of whole wheat, a 1-ounce serving (15 crackers) contains 130 calories, 180 mg sodium, 3 g fiber and 1 g saturated fat. /p h4Did You Know? /h4 pIf you don#39;t eat enough fat, you may be setting yourself up for a sports injury, suggests a recent article in the emJournal of the International Society of Sports Nutrition/em. Among 86 female runners, those with the lowest fat intakes were the most likely to get injured. The researchers hypothesized many possible reasons including inadequate calorie consumption, lower intakes of fat-soluble vitamins and poorer energy supplies leading to fatigue while running. To make sure you consume the most healthful fats, choose fatty fish, nuts, oils and avocado. /p h4A Healthy Read /h4 pPick up emThe Jungle Effect/em by Dr. Daphne Miller and learn about the world#39;s healthiest diets--and how to improve your own. Miller travels the world in search of the foods that have protected populations from disease for generations. She visits Crete, where heart disease is rare; Okinawa, Japan, recognized for its low rates of breast cancer; and Iceland, where few people suffer from depression despite long, dark winters. To get you started on a healthier path, Miller provides plenty of tasty, authentic recipes. $23, harpercollins.com. /p h4Happy Travels /h4 pIt may be to your advantage to skip the crummy airport food on your next trip. A recent study published in the journal emScience/em suggests that avoiding breakfast and lunch prior to the flight and eating upon arrival may fend off some of the problems associated with jet lag. Your brain#39;s circadian clock responds to light and controls the desire and ability to sleep, wake and eat. But when food is scarce, a quot;food-related clockquot; jumps in and overrides the quot;light clock.quot; /p pstrongHave a good weekend!/strong/p/p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330111689b0a32970c-pi style=FLOAT: rightimg alt=3297588617_0b9a1fc4eb class=at-xid-6a00e00986beda88330111689b0a32970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330111689b0a32970c-320wi style=MARGIN: 0px 0px 5px 5px //a a href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330111689b09fa970c-pi style=FLOAT: right/aYou made it!#0160; We are so proud of all of you for completing a month of boot camp.#0160; We know it wasn’t easy, but you stepped up to the challenge and did a great job.#0160; And now, we want to hear all of your results for the month.#0160; Did you improve on your PT results today?#0160; Are your clothes fitting better?#0160; One result people always like to focus on is the numbers on the scale, but at BTB, we are telling you to STEP OFF THE SCALE!#0160; /p pThe numbers on the scale are not the numbers you should be focusing on.#0160; You need to focus on the improvements you saw this morning at your PT test and the clothes that are falling off of you.#0160; This is probably not what most people would expect to hear, but it is one of the best pieces of advice we can give you. Weight alone is not the best measure of fitness, it is only one indicator.#0160;#0160; br //p pWe hear it time and time again- from our Bootcampers- quot;I haven#39;t lost any weight.#0160; When will I start losing weight?quot;#0160; The short answer to that is, you might not.#0160;#0160;#0160; It boils down to a few things. br //p p1) What is your definition of quot;fitquot;?#0160; If it is simply being a certain weight, then Bootcamp may not be the right program for you.#0160; We can put you on a cigarette and coffee diet that will do just the trick for you.#0160; Of course, then you would be a a href=http://www.alive.com/4209a12a2.php?subject_bread_cramb=6 target=_blankskinny fat/a person…and who wants that?br //p p2) Simple math- lean muscle mass weighs more than fat.#0160; 30% more.#0160; So, while losing fat, you are replacing it with lean mass which not only looks better- but it weighs more (and it burns more calories for you throughout the day!).#0160; This a href=http://www.alive.com/1383a4a2.php?text_page=1 target=_blankarticle/a explains a little more about why stepping on the scale is a bad idea!br //p pSo what is the best measure of your changing body?#0160; You should try getting a tailor’s tape measure and measuring your waste and hips.#0160; There is a big probability that you are losing inches, even if you don’t see the number on the scale dropping. br //p pIf you don’t believe us about staying off the scale, take a look around the park.#0160; There are many people who have lost very little weight, but have dropped several pants or dress sizes.#0160; We are hoping that those people will pipe up and tell us their stories in the comments.br //p pWe can’t wait to see you all back in the park for another month of bootcamp.#0160; If you haven’t done so yet, go a href=http://www.btbfit.com/shop/ target=_blankhere/a to sign up for March.#0160; And also, make sure to check out the blog next week for suggestions of workouts you can do at home.#0160; You can also use the homework assignments in your log book to keep you active or check out this past blog on workouts to do in a a href=http://blog.btbfitness.com/2007/06/hellish-hotel-r.html target=_blankhotel room/a!#0160; Whatever you do, make sure to stay active and put everything you have learned this month to good use!/p br / pIf you are looking for an upcoming event to compete in, check out a href=http://www.greaturbanrace.com/ target=_blankThe Great Urban Race/a.#0160; It is coming to Atlanta on April 18th.#0160; Think the Amazing Race, but in Atlanta!br //p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330111689b4e8d970c-pi style=display: inline;img alt=Mikeevil class=at-xid-6a00e00986beda88330111689b4e8d970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330111689b4e8d970c-500wi //a /pdivTrust me, this won#39;t hurt a bit. #0160;/divbr /divWOD 2/27/2009:#0160;/divbr /divdivFor time:/divdiv50 Ring Dips/divdivRun 400 meters/divdiv50 Push-ups/divdivRun 400 meters/divdiv50 Handstand push-ups/divdivRun 400 meters/divbr /divPush-ups are honest push-ups. [a href=http://media.crossfit.com/cf-video/CrossFit_PushupStandards.wmvwmv]/a#0160;[a href=http://media.crossfit.com/cf-video/CrossFit_PushupStandards.movmov/a] Handstand push-ups are quot;nose to floorquot;/divbr /divGymnastics clinic tomorrow with Tim is FULL. #0160;Y#39;all have fun. #0160;/divbr /br //div

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

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Leo Mermea, CrossFit SS

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"Marine Combat Fitness Test" by Ole Miss Naval ROTC Program - video [wmv] [mov]

p class=ipf-article-metaspanBy Elizabeth Ward, R.D./spanbr /Women#39;s Health/p pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301116899dea0970c-pi style=FLOAT: rightimg alt=Asian_pear class=at-xid-6a00e00986beda883301116899dea0970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301116899dea0970c-320wi style=MARGIN: 0px 0px 5px 5px //a We all know our bodies need calcium for bones, vitamin C to fend off colds, and chocolate to save relationships. ;) But when it comes to losing weight, the nutritional information is a little more confusing. The mighty trilogy of nutrients - protein, carbohydrates, and fat - garners most of the diet industry#39;s attention, but it#39;s becoming much more clear that fiber needs to be the fourth leg of the dietary table. Study after study shows that not only does fiber help lower your risk of cancer, heart attack, and high blood pressure, but it also keeps you full and helps you decrease the total amount of calories you consume every day. Trouble is, most of us think that getting the recommended 30 grams of fiber a day means eating cereal that tastes like the box it comes in. But that#39;s not the case; you can sneak fiber into your diet anywhere. Use these fiber-friendly tactics to eat more - and weigh lessspan style=FONT-SIZE: 14px; FONT-FAMILY: Verdana./span/p pstrongspan style=FONT-SIZE: 15px; COLOR: #bf5f00; FONT-FAMILY: Verdanaspan style=FONT-SIZE: 14px; FONT-FAMILY: VerdanaAt Breakfast/spanbr //spanbr /Spice up your eggs./strong One-third of a cup of chopped onion and one clove of garlic will add 1 g of fiber to scrambled eggs. Or fold the eggs omelette-style over 1/2 cup of cooked broccoli for an additional 2 g./p pstrongDrop a whole orange into the blender/strong to flavor your morning smoothie. One peeled orange has nearly 3 g more fiber than even the pulpiest orange juice./p pstrongFill your juice glass with nectar/strong instead of a watery juice from concentrate. Nectar is apricot, peach, pear, or papaya juice, mixed with fiber-rich pulp. It packs more than 1 g of fiber per 8-ounce glass./p pstrongHeat up a bowl of oat bran/strong instead of oatmeal; it has nearly 2 g more fiber. Add even more flavor and fiber by stirring in 1/4 cup of raisins or chopped dates before nuking it./p pstrongSprinkle ground flaxseed over your favorite cold cereal/strong, or stir a few spoonfuls into a cup of yogurt. Two tablespoons equals close to an extra 2 g fiber./p pstrongGrab an Asian pear./strong Similar in taste to other pears, the red-colored Asian variety has an apple-like crispness and shape, and it delivers significantly more fiber - 4 g per pear./p pstrongBuy spreadable fiber, like almond butter,/strong for your whole-wheat toast. Two tablespoons adds 2 g of fiber, along with a healthy dose of heart-protecting fats and vitamins like E./p pstrongWhip up a pack of hot-chocolate mix/strong instead of that second cup of coffee. Most instant-cocoa mixes have as much as 3 g of fiber per cup./p pstrongspan style=FONT-SIZE: 15px; COLOR: #bf5f00; FONT-FAMILY: VerdanaAt Lunchbr //spanbr /Don#39;t like whole wheat?/strong Make your sandwiches with rye bread. One slice has almost 2 g fiber - twice the amount found in white bread./p pstrongOpt for burritos instead of tacos./strong Flour tortillas have more fiber than taco shells. Even better, make the burrito whole wheat for still more fiber per serving. Now, order that burrito with meat and beans instead of meat alone. Half a cup of beans adds 6 g of fiber to your meal./p pstrongStow some microwavable soup in your desk/strong for when you need to work through lunch. Lentil, chili with beans, ham and bean, and black bean each have between 6 and 10 g of fiber per cup./p pstrongShower your pizza with oregano or basil./strong A teaspoon of either spice adds 1 g of fiber. Order it with mushrooms and you#39;ll get 1 g more./p pstrongBuild your burger with a sesame-seed bun/strong instead of the plain variety. Sesame seeds add 1/2 g of fiber per burger./p pstrong#0160;span style=FONT-SIZE: 15px; COLOR: #bf5f00; FONT-FAMILY: VerdanaAt Dinner/span/strong/p pstrongToss 1/2 cup of chickpeas into a pot of your favorite soup./strong They#39;ll absorb the flavor of the soup and tack 6 g of fiber onto your bottom line.br /br /strongSwap a sweet potato for your standard spud/strong. Sweet potatoes have 2 g more fiber per tuber than the typical Idaho variety. Not a fan? At least eat the skin of the regular potato - it alone has 1 g of fiber.br /br /strongGo wild when you make rice./strong Cup for cup, wild rice has three times the fiber of white.br /br /strongAdd some green to your red sauce./strong Doctor your favorite jarred pasta sauce with 1/2 cup of frozen chopped spinach. The spinach will take on the flavor of the sauce and pad your fiber count by more than 2 g.br /#0160;br /strongCook broccoli, cauliflower, and carrots/strong, and you#39;ll take in 3 to 5 g of fiber per serving, as much as twice what you#39;ll get if you eat them raw. (Heat makes fiber more available.)br /br /strongUse uncooked oatmeal/strong instead of breadcrumbs in your next meat loaf. Add 3/4 cup of oats per pound of ground meat, and you#39;ll boost the total fiber count to more than 8 g./p pstrongBoot campers! Good luck on the PT test tomorrow. You will rock#0160;it. PM camps have one#0160;more#0160;evening to get that bod in tip top shape for the PT. So, stick with it#0160;#39;til the end!/strongbr /#0160;/p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330111689822b9970c-pi style=FLOAT: rightimg alt=3307808618_54e9c2a114 class=at-xid-6a00e00986beda88330111689822b9970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330111689822b9970c-320wi style=MARGIN: 0px 0px 5px 5px //a 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!!/p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330112790c675d28a4-pi style=DISPLAY: inlineimg alt=Burpeeboard class=at-xid-6a00e00986beda88330112790c675d28a4 src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330112790c675d28a4-500wi //a/p divHave you gotten dizzy yet staring at the burpee board? #0160;/divbr / divIn other news: I don#39;t have a picture- but good job Sonny for continuing the streak and joining the muscle up club. #0160;Mac- it is up to you to continue the streak. #0160;/divbr / divWe are at the quarter mark folks. #0160;Are you caught up? There are lots of you that I see at the gym on a daily basis who have not posted a single burpee on the board yet. #0160;Are we to take it that you have already dropped out? #0160;If so We sure do look forward to drinking on your dime at the end of this little journey! #0160;If not- then get your damn burpees on the board! #0160;If you are a boot camper or boot camp instructor only getting into the gym on the weekends- same for you. #0160;Update your spots on the master tracker- don#39;t be a slacker!/divbr / divspan style=FONT-WEIGHT: boldWOD 2/26/2009:/span/divbr / divPull Up Ladder/divbr / div divWith a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. When you are unable to complete your number in that minute, take the next minute off to recover. #0160;Resume the pattern the following minute taking back up where you left off. #0160;/divbr / divUse as many sets as needed in a given minute.#0160;/divbr / diva href=http://briansullivan.blogs.foxbusiness.com/2009/02/23/done-with-bad-news-here-are-four-reasons-to-be-optimistic/span style=FONT-WEIGHT: boldDone With Bad News, Here Are Four Reasons To Be Optimistic/span/abr //div/div