Monthly Archives: February 2009

pThis Wednesday is Bring a Friend day.#0160; This is the day every month that we ask you to bring your friends, family members, coworkers, significant others, and pretty much anyone else you can think of to camp with you.#0160; People never#0160; fully understand what boot camp is all about until they are out in the park and experience it for themselves.#0160; They probably just think you’re crazy for getting up before the sun every morning to#0160; push yourself beyond your limits.#0160; So this is your chance to show them what you have really been up to all month.#0160; /p pYou know how the camaraderie in camp builds friendships that spill over into your outside lives?#0160; Bring a Friend day is a great way to bring someone to camp who you already have a#0160;relationship with.#0160; There are#0160;several couples that joined boot camp together.#0160; In this month of love,that got us to thinking…it must be really wonderful to have someone to push you out of bed at 5:15 every morning and to go through the experiences of boot camp with you.#0160; So we asked some of them!#0160; Here is what two of the couples from our Freedom boot camp had to say about working out with each other!/p pFirst up is Tim and Shelby Gutenberger!/p pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833011278ff414f28a4-pi style=FLOAT: rightimg alt=Tim and shelby class=at-xid-6a00e00986beda8833011278ff414f28a4 src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833011278ff414f28a4-320wi style=MARGIN: 0px 0px 5px 5px //a Tim and I have been married for 3 1/2 years.#0160; We both have always been active people who loved to workout together (when possible) but boot camp has really helped align us to a common exercise program.#0160; Tim started another boot camp when we moved to Atlanta, almost two years ago.#0160; At that time, I worked out with a trainer 3 days a week.#0160; Tim and I had countless conversations about why in the world he would want to be a part of this thing called quot;boot campquot;.#0160; On top of my confusion he also claimed to LOVE this thing called quot;boot campquot;.#0160; I thought he was completely nuts.#0160; He woke me up every morning when he was getting up at 5:30 and he seemed to have more energy when he got home than I did getting those few extra hours of sleep.#0160; He was also starting to get in great shape and his clothes were getting loose. I was pissed to say the least.#0160; /p pAfter 6 months of boot camp, he had to recover from an abdominal injury.#0160; In his off months he researched some other boot camp programs that were around our area of town.#0160; I begrudgingly accepted his invitation to try BTB for 3 months.#0160; I#39;ll have to admit that I was semi-excited because I knew how much he loved it but I also love to sleep and take it very seriously.#0160; The first month was tough getting back in shape but each day we felt like we pushed ourselves a little bit further and further.#0160; Doing things you didn#39;t know you could feels really good.#0160; What we really loved is having an extra hour everyday to be together.#0160; /p pNow almost 8 months in, we couldn#39;t live without BTB.#0160; We have made so many friends that we would miss dearly if we didn#39;t show at 5:45 each day.#0160; We were asked to be instructors in February and are now just getting used to pushing others to their limit and focusing on their needs and not our own.#0160; It has been such a fun and inspiring experience so far.#0160; I see myself in each new bootcamper.#0160; Pure fear. Tim is always just a few steps ahead of me and it KILLS my competitive spirit but at the same time, it just helps me to push harder.#0160; Everyone always said (from the beginning) quot;TIM IS AN ANIMALquot;.#0160; Indeed he is and I am the Shelbonator.#0160; It works. /p pbr /Another couple who loves to workout together is Sara and Frank Waterson!/p pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330111688aa7cb970c-pi style=FLOAT: rightimg alt=2830098639_44de01c970 class=at-xid-6a00e00986beda88330111688aa7cb970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330111688aa7cb970c-320wi style=MARGIN: 0px 0px 5px 5px //a My husband, Frank, and I have always been athletic and as a result our relationship seems to revolve around one sport or another. Frank was diagnosed with a pinched nerve in his neck last year and since he couldn#39;t workout I didn#39;t workout. I had my physical and found out that I gained 7 pounds in one year. That very same day a couple of friends told me they signed up for a bootcamp, so I went online and found BTB (April #39;08). Frank noticed within 2 weeks that my clothes, which were tight, had become baggy. He encouraged me to sign up for a second month b/c he could tell how much better I felt. I have to say though, it was really hard to get out of a warm bed at 5am and workout in 30 degree weather while he was still sleeping. /p pAfter Frank’s neck healed he was ready to try bootcamp as a way to quot;whip himself back into shapequot; (he had gained weight and wasn#39;t nearly as fit as he usually is). His first month was June #39;08. Obviously, it was so much easier to get out of bed when he got up with me. That first month I was faster than him, now I can#39;t touch him. I don#39;t think I#39;ve ever seen him in such great shape, even after years of nightly soccer and half marathons. /p pI became an instructor in July and Frank continues to do bootcamp (he still meets me at the gym every night so we can workout together). Even though we may not talk much during the actual workouts, bootcamp is definitely another connection that we have. We talk about it, we make the other go to sleep earlier or force the other out of bed in the morning, we help each other eat better, etc; all would be very difficult if we weren#39;t both on-board. Oh, and my 2 friends who joined a different bootcamp- they did it for 6 weeks and neither saw the results they both saw in us. Now if Frank would quit making me late in the mornings.../p pThanks to Tim and Shelby and Sara and Frank for sharing.#0160; We are glad to have you all with us and hear you make Freedom a lot of fun./p pHave any of you signed up with a friend or a significant other?#0160; How do you help each other to stay focused?/p pbr /As a reminder, please tell your friends to arrive no later then 5:45 and to dress appropriately.#0160; Tell them to bring water and maybe a towel for their car.#0160; Also, if you and your friend a href=http://www.btbfit.com/shop/ target=_blanksign up/a for next month, you both get a discount! We can’t wait to meet all of your friends on Wednesday!br //p pWe would also like to thank everyone for coming out to the challenge this weekend.#0160; And congrats to Buckhead on your first challenge victory!#0160; Fun was had by all and we can#39;t wait to see who takes home the title next month!/p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330112790519d828a4-pi style=display: inline;img alt=Grasshopper class=at-xid-6a00e00986beda88330112790519d828a4 src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330112790519d828a4-500wi //a /pdivWax on, wax off Grasshopper./divbr /divspan style=font-weight: bold;WOD 2/23/2009:#0160;/span/divbr /divdiv3 rounds for time of:/divdivRow 500 meters/divdiv21 Burpees/divdivRun 400 meters/divbr /divIf you are participating in the Burpee Challenge and you are behind- today is a great day to make you whole. #0160;A reminder about the rules though- you cannot quot;bankquot; your burpees. #0160;You can use as many as needed today to get yourself caught up, but not for any future days. #0160;Sorry kids. #0160;We are almost at the quarter point in the challenge.#0160;/divbr /divNiki from CrossFit Katy completes 100 miler using CF as her primary training protocol.#0160;span style=font-weight: bold;a href=http://www.crossfitkaty.com/crossfit_katy/nikis-100-mile-experience.htmlRead/a/span/divdivspan style=font-weight: bold;br //span/divdivAlso, very recently, legendary CrossFitter, Greg Amundson attempted and nearly completed a 100 miler using the daily CF WOD as his ONLY training protocol. #0160;Quite impressive. a href=http://journal.crossfit.com/2009/02/training-2-miles-to-run-100.tpl#featurea href=http://journal.crossfit.com/2009/02/training-2-miles-to-run-100.tpl#featureArticleTitle target=_blankspan style=font-weight: bold;Read/span/a/a#0160;/divbr /divIt has long been established that it is not the endurance events that keep endurance athletes chronically injured and broken down, but the sheer volume of training that most of them are involved in. #0160;There is a better way than the traditional Long Slow Distance training that takes its toll on your time and your body. #0160;Check out span style=font-weight: bold;a href=http://www.crossfitendurance.com target=_blankCrossFit Endurance.#0160;/a/span/divbr /divSeveral of us at BTB have recently been certified as Level I POSE running coaches and in CrossFit Endurance programming. #0160;We are currently developing a formal CFE program at BTB as I type this. #0160;We have a few guinea pigs in the hopper that have entrusted us and the CrossFit Endurance method of training for events. #0160;These athletes are training for upcoming marathons and triathlons. #0160;Their results, successes or lack thereof will be posted as events are completed. #0160; If anyone else is training for an upcoming event of AT LEAST 1/2 marathon distance and is willing to commit to CrossFitting 4-5 times a week and to committing to 3-4 CFE workouts per week- and stick to it as their sole training protocol, email jeff@btbfitness. #0160; Our test subjects would love a little company.#0160;/divbr /divYou will be asked to drop your traditional training protocol and will be expected to follow the CF/CFE programming as prescribed to you. #0160; I#39;m looking for athletes who are a minimum of 45-60 days out from their event, but will consider those at 30 days. Triathletes and single sport runners are both welcome. #0160;I can take on an additional 3-5 trainees. #0160;/div/div

Front squat 3-3-3-3-3 reps

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Sailor in Kabul

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"CrossFit's New Three-Dimensional Definition of Fitness and Health" by Greg Glassman, CrossFit Journal Preview - video [wmv] [mov]

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301127901e86a28a4-pi style=display: inline;img alt=Burpeeschool1 class=at-xid-6a00e00986beda883301127901e86a28a4 src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301127901e86a28a4-500wi //a /pdivJulia#39;s 2nd Grade class has jumped on the Burpee Bandwagon. #0160;Here is their grid. #0160;Who says physical activity in grade school is dead? #0160;Julia, thanks for getting these yutes moving each day!/divbr /divWOD 2/22/2009:/divbr /divdivSeven rounds for time of:/divdiv95 pound Sumo-deadlift high-pull, 10 reps/divdiv10 Ring dips/divbr /divNo Kettlebells are to be used for SDLHPs today. #0160;Everyone uses a bar. #0160;Using a bar not only recruits more stability muscles from your core, but it is also a great drill for learning to get your knees out of the way of the bar when doing cleans. #0160;/div/div

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

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These are squat not power snatches.

Compare to 080205.

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J.P. Bolwahnn of CrossFit San Diego - Mexico vs Argentina, USA Rugby Sevens

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"Clean Faults" by Mike Burgener - video [wmv] [mov]

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330111688a75e6970c-pi style=FLOAT: rightimg alt=3234145134_b8d648856a class=at-xid-6a00e00986beda88330111688a75e6970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330111688a75e6970c-320wi style=MARGIN: 0px 0px 5px 5px //a Did you make it out to the challenge this morning?#0160; How was it?#0160; We hope you made it, but if not, you are still responsible for doing your homework and posting it to the blog.#0160; /p pThere is only one more week left of boot camp.#0160; Make sure you give it your all and see this through till the end.#0160; You will be so impressed with the results you see at your PT test on Friday and we can#39;t wait to hear about them!/p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330111688b42c5970c-pi style=display: inline;img alt=Matttableohs class=at-xid-6a00e00986beda88330111688b42c5970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330111688b42c5970c-500wi //a /pdivMatt P helping Kev out during his move back to Charleston.#0160;/divbr /divCouple of options today. #0160;/divbr /divMake up Fran from last week ORbr //divbr /divquot;Jackiequot;/divdivFor time:/divdivRow 1000 Meters/divdiv50 Thrusters with 45/35# bar/divdiv30 Pull Ups/divbr /divFor Fran this time, we are going to take a cue from the CrossFit Level 1 certifications. We are cutting Fran off at 10 minutes. #0160;If you do not finish in under 10 minutes, then you are to post your score as DNF. #0160;The nature of the Fran workout is that of an all out sprint or a fight for your life. #0160;Pick a weight and a pull up modification that you think will allow you to finish in under 10 minutes. #0160;If you need to scale it to PVC thrusters and jumping pull ups- then DO IT. #0160;Picking a weight that is too heavy for this workout works against the spirit of it. #0160;For today, I would even recommend jumping pull ups for you if you plan on using bands at all. #0160;Fran is specifically designed to hit certain metabolic pathways. #0160;Going heavy and taking all day hits completely different energy systems. #0160;There is a workout for that- it is called quot;Heavy Franquot; and it comes around often. #0160;/divbr /divThere is no time limit for Jackie. #0160;/div

Rest Day

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Royal Marines

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"No Excuses" by CrossFit Camp Pendleton - video [wmv] [mov]

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"Iraq: No News is Good News" by Charles Krauthammer - The Washington Post

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pI#39;ve seen these supplements and shakes in stores and wondered if they#39;re worth my money. Here are the results of a study from UC-Berkeley.../p pspan style=FONT-SIZE: 15px; FONT-FAMILY: VerdanastrongThe Arthritis Noncure? /strong/span/p pMillions of Americans with osteoarthritis take glucosamine, often with chondroitin sulfate, making these two of the top-selling dietary supplements. These substances are involved in the production and maintenance of the cartilage that cushions joints, and many experts hope that supplemental doses may slow or prevent deterioration of cartilage and thus reduce pain and stiffness. /p pBut do they really work? Research has yielded conflicting findings over the years, so scientists have been waiting eagerly for the conclusion of a large, well-designed government-sponsored study that has been in the works for several years. The results finally appeared in the emNew England Journal of Medicine/em in February, and they undoubtedly disappointed most arthritis sufferers. They must have also disappointed the manufacturers of the supplements, and probably the maker of Celebrex as well. /p pThe study included nearly 1,600 people with osteoarthritis of the knee, the joint that#39;s most likely to cause pain and loss of mobility. Participants were randomly assigned to receive one of five treatments daily for 24 weeks: glucosamine alone (500 milligrams three times a day), chondroitin sulfate alone (400 milligrams three times a day), glucosamine and chondroitin combined (at those same doses), a placebo (dummy pill) or Celebrex (a prescription drug approved for arthritis pain). /p pOverall, neither glucosamine nor chondroitin, alone or in combination, worked significantly better than the placebo. Celebrex was modestly effective. One surprising finding was that the placebo provided significant relief of symptoms in 60 percent of the subjects--double the expected placebo effect. Celebrex helped in 70 percent of them, not that much more than the placebo. At least no serious side effects were reported from the supplements or the drug. /p h4span style=FONT-FAMILY: VerdanaStill Unknown/spanbr //h4 pDid the supplements help anyone? The one positive note was that among the 354 people with moderate to severe symptoms, 79 percent who took both supplements (but not either one alone) reported significant relief, versus 54 percent who took the placebo and 69 percent who took Celebrex. But because this group was small (just 70 people), the researchers said this part of the analysis was only quot;preliminaryquot; and quot;exploratoryquot; and that the findings need to be confirmed by additional studies. /p pWas this the right form of glucosamine? The study used standardized glucosamine hydrochloride. Some previous studies that had positive results used another form, glucosamine sulfate. Both forms are available here, but no one knows if one form is better. Moreover, even if you did know, you can#39;t be certain about the purity, potency and quality of what you#39;re getting in health-food stores and drugstores or on the Internet. /p pIs this the last word on these supplements? Hardly. The study is now in its second phase, after which the subjects#39; knees will be X-rayed to see if the supplements actually slow the loss of cartilage over the long term. Those results, expected in about a year, are crucial, since that#39;s supposed to be the supplements#39; primary benefit (in contrast to immediate pain relief). /p h4span style=FONT-FAMILY: VerdanaBottom Line/span/h4 pAmericans spend about $10 billion a year on unproven arthritis remedies. They#39;ve tried almost everything to relieve arthritis pain--from cow dung poultices and countless herbs to copper bracelets and raisins soaked in gin. There is no cure, but everything seems to work at least for some people for a while, in part because there#39;s such a strong placebo effect, as this study showed. Moreover, arthritis pain waxes and wanes, and we tend to blame or credit whatever we happen to be trying at the time. /p pPain relievers, over-the-counter or prescription, help many arthritis sufferers, though they don#39;t affect the underlying loss of cartilage. Discuss the options with your doctor. Most recommend starting with over-the-counter acetaminophen (such as Tylenol). Aspirin, ibuprofen and naproxen may offer greater relief, but can cause stomach bleeding and ulcers. We can#39;t overemphasize the importance of losing weight if you are overweight, and exercising to maintain strength and flexibility. Both steps can help relieve pain and restore mobility. /p pStill, if you have moderate to severe symptoms, you can talk to your doctor about the supplements, along with other arthritis strategies. And if you do decide to try glucosamine, it#39;s probably better to choose glucosamine sulfate, based on previous research. Finally, if you already take these supplements and find that they help, continue with them, but consider stopping for a while to see if there#39;s a difference. /p pstrongBoot campers! We#39;ll see you tomorrow at the challenge, right? Get a good night#39;s#0160;sleep and eat well today throughout the day for the best rest tomorrow. See you then!/strong/p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833011278fc86af28a4-pi style=FLOAT: rightimg alt=3272823044_b280f0af8e class=at-xid-6a00e00986beda8833011278fc86af28a4 src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833011278fc86af28a4-320wi style=MARGIN: 0px 0px 5px 5px //a Are you a big fan of the “detox” diet?#0160; Maybe you should think again.#0160; There are hundreds of products on the market that promise to help you cleanse your system or lose X pounds in a couple of days.#0160; /p pWhat those products don’t tell you is that they are made up of mostly stimulants, laxatives, and diuretics.#0160; Sure, the scale may go down a few pounds, but the weight won’t stay off.#0160; And trying to lose weight this way isn’t healthy, or smart!#0160; /p pThere are several risks that come with using these products.#0160; Any of these products, whether it be a tea you drink or a pill you take, can lead to an imbalance in electrolytes, dehydration and you end up losing good gut flora (bacteria) that’s necessary to maintain gut health (i.e. avoiding yeast/bacterial infections that those good bacteria help to fight off).#0160; If you are spending money on these products, you will be flushing money down the toilet./p pIf that is not enough to convince you, a href=http://www.ajc.com/metro/content/printedition/2009/02/15/spotlight02153dot.html target=_blankrecent reports/a show that some products that list all natural, herbal ingredients were actually found to contain traces of prescription drugs.#0160; Prescription drugs require a prescription for a reason – there are risks involved that need to be evaluated by a medical professional before they are prescribed for you.#0160; /p pSo now that we have covered that detox diets are not the best plan, what should you do?#0160; Well, hopefully you have made changes to your diet since you started boot camp.#0160; You should be eating a diet of fruits, vegetables, and lean proteins.#0160; If you want to take this a step further, you could cut out refined foods and alternative sweeteners.#0160; /p pThe thing that is most important, is realizing that your liver, kidneys and sweat glands, do all the “cleansing” that most healthy people need.#0160; If you want more information about why you should steer clear of the “detox diets”, check out this article from the a href=http://www.nytimes.com/2009/01/22/fashion/22skin.html?_r=2 target=_blankNY Times/a./pbr /br / pAnd don#39;t forget, tomorrow is the BTB Boot Camp Challenge.#0160; Click here fora href=http://www.btbfitness.com/locations/vinings.asp target=_blankdirections/a.#0160; Instructors, please arrive by 9:45 and Boot Campers please arrive by 10:00.#0160; Remember to wear your team color.#0160;(Piedmont AM and Buckhead have switched colors...so Piedmont AM you are now wearing white and Buckhead should now wear red)/pbr / pOn another note, you all know BTB likes to pitch in and#0160;raise money for charities.#0160; Well, now one of our own is trying to raise money for a great cause.#0160;#0160;The wife of a boot camper from our Briarcliff camp is walking in the Foundation#0160;Fighting#0160;Blindness#39; signature fundraising#0160;event VisionWalk.#0160;#0160;Click a href=http://www.fightblindness.org/site/TR/Events/VisionWalktr?px=1642786amp;pg=personalamp;fr_id=2120amp;et=dfof9QeJbIWSHCKTkTqBFQ..amp;s_tafId=18650 target=_blankhere/a#0160;to read her personal story and join the#0160;cause!br /#0160;/p