Monthly Archives: March 2009

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f97cdb6970b-pi style=FLOAT: rightimg alt=3234145134_b8d648856a class=at-xid-6a00e00986beda883301156f97cdb6970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f97cdb6970b-320wi style=MARGIN: 0px 0px 5px 5px //a Thanks so much for bringing your friends this morning.#0160; We hope they had a great time and finally realize why you wake up so early every morning.#0160; Did they have a good time?#0160; We hope so, and we hope to see them all next month. /p pWhen people are starting boot camp, they are often concerned about their lack of running ability.#0160; They are worried about not being able to keep up with the group or becoming injured.#0160; People often think that jumping into a program like boot camp will be too much for them.#0160; /p pWe are sure you have figured out by now that all of the workouts at boot camp are scalable to different ability levels, and we hope your friends realize this too.#0160; But when it comes down to it, running is running.#0160; Whether you are a fast runner or at the back of the pack, you have to put one leg in front of the other and keep on moving.#0160; If you’re in the back now, don’t worry – you won’t stay there forever!/p pSome people are natural runners, so they may not find this post so helpful.#0160; But for the rest of us, running isn’t so easy.#0160; There is a lot that affects the way you run that doesn’t have anything to do with your legs.#0160; The way you are breathing, what you are doing with your arms, and how you are holding your hands all have an impact on your running. /p pHere are a few things to remember when a href=http://en.wikipedia.org/wiki/Running target=_blankrunning/a:/p p1)#0160;Keep your shoulders relaxed.#0160; If your shoulders are tense or shrugged, your whole body will follow suit.#0160; It is much easier to run when your body is relaxed.br /2)#0160;Don’t clench your fists!#0160; You may notice yourself running with closed fists.#0160; Open your hands and loosen up!br /3)#0160;Remember to breathe.#0160; Once you’re more comfortable with running you may want to try to match your breathing to your running stride, but in the beginning#0160; just try to remember to breathe.#0160; To start, try to remember to take deep breaths in through the nose and out through the mouth.#0160; /p pWhen you are running do you get a pain in your side or in your leg?#0160; You are probably experiencing a a href=http://www.active.com/women/Articles/Fit_Facts__Beat_the_Side_Stitch.htm target=_blankside stitch/a or a href=http://www.active.com/women/Articles/Fit_Facts__Eliminate_Shin_Splints.htm target=_blankshin splints/a.#0160; These are two ailments that are common with new runners./p pA side stitch occurs from tension on the ligaments that attach the diaphragm to the organs below.#0160; Shin splints are caused by an inflammation of the tendons connecting the muscle to the shin bone.#0160; Check out these articles on the side stitch and shin splints to learn more./p pThis blog seemed appropriate since so many of our Boot Campers and CrossFitters just ran the ING this past weekend.#0160; And while we know that not every one is quite up to running a Marathon or a Half Marathon, that doesn’t mean you can’t improve on the distances you do run.#0160; Whether it is the running you do at camp or a 5k around town, pay attention to how you are running and always push yourself to improve.br //p pCheck out some pictures of our ING runners a href=http://www.flickr.com/photos/btb_fitness/ target=_blankhere/a./p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156e9ad667970c-pi style=display: inline;img alt=DSCF0023 class=at-xid-6a00e00986beda883301156e9ad667970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156e9ad667970c-500wi/a /pdivMelissa Zdub (right) cruising as one of the official 5:00 pace team Sunday./divbrdivspan style=font-weight: bold;WOD 3/31/2009:/span/divbrdivKaren/divbrdiv150 Wall Ball Shots for time  20#/15#.   Remember the 10 markers of fitness?  Accuracy is one of them.  Miss the target, you don't get the rep.  /divbrdivReminder of an upcoming event:a href=http://www.mrsnv.com/evt/home.jsp?id=2158Climb Atlanta Fundraiser 4/18/09/a   Who's in?  /divbrdivPictures for those who missed them yesterday:a href=http://hayesjeff.typepad.com/photos/btb_crossfit/2009 ING/a/divbrdiva href=http://lifespotlight.com/health/2009/03/16/selling-ill-health-real-foods-fake-foods/Real Food vs Fake Food/abr/divbrdivIn other news: Darryl has really upped the bar for the Burpee Challenge.  He has started a video series showing off his sense of humor and his burpee skills.  This originally started on his Facebook page, but it is just too awesome not to share.  See part 1 below.  More to follow.  It is worth keeping Darryl motivated to stay in the challenge just to see more of his work.  Good stuff D! /divbrbrobject width=400 height=300param name=allowfullscreen value=true /param name=allowscriptaccess value=always /param name=movie value=http://vimeo.com/moogaloop.swf?clip_id=3929604amp;server=vimeo.comamp;show_title=1amp;show_byline=1amp;show_portrait=0amp;color=amp;fullscreen=1 /embed src=http://vimeo.com/moogaloop.swf?clip_id=3929604amp;server=vimeo.comamp;show_title=1amp;show_byline=1amp;show_portrait=0amp;color=amp;fullscreen=1 type=application/x-shockwave-flash allowfullscreen=true allowscriptaccess=always width=400 height=300/embed/objectbr /a href=http://vimeo.com/3929604The Burpee Chronicles- Inaugural Edition/a from a href=http://vimeo.com/user606158BTB CrossFit/a on a href=http://vimeo.comVimeo/a.

"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 090130.

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CrossFit Certification Seminars, CrossFit Charlotte and Rainier CrossFit

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The Burpee Mile, Charlie "Too Much" Dunifer, SPC CrossFit - video [wmv] [mov]

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"Mary Rigney: What does it take to beat Dave Castro?" - video [wmv] [mp4]

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f8d9572970b-pi style=FLOAT: rightimg alt=3286962981_e24b050511 class=at-xid-6a00e00986beda883301156f8d9572970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f8d9572970b-320wi style=MARGIN: 0px 0px 5px 5px //a We all know the basic reason that people start a diet and exercise program.#0160; The number one reason people change their life style is to lose weight – or nip small gains in the bud.#0160; But there are plenty of other benefits from working out that don’t have anything to do with the numbers on a scale or how your clothes fit.#0160; /p pCan you name seven other a href=http://www.mayoclinic.com/health/exercise/HQ01676 target=_blankbenefits of working out?/a/p p1)#0160;Exercise improves your mood – Exercise stimulates chemicals in the brain which may leave you feeling happier and more relaxed.br /2)#0160;Exercise combats chronic diseases – Exercise can help you manage high blood pressure and cholesterol levels.br /3)#0160;Exercise helps you manage your weight – This one is pretty self explanatory…the more calories you burn, the easier it is to manage your weightbr /4)#0160;Exercise strengthens your heart and lungs – Exercise helps your cardiovascular system work more efficiently.br /5)#0160;Exercise promotes better sleep – A boost in activity can provide a better night sleep….especially if you wake up at 5am!br /6)#0160;Exercise can put the spark back into your sex life – Exercise improves circulation, which can lead to more satisfying sex!br /7)#0160;Exercise can be fun – Whether it be rolling around in the park or hiking with your kids, exercise can be a fun group or family activity./p pAnyone would agree that all of these are great benefits of working out.#0160; And most of them are pretty easy to believe.#0160; But how does exercising actually make you a href=http://www.foxnews.com/story/0,2933,197466,00.html target=_blankhappier/a?#0160; /p pThere are two hormones in the body that with exercise affect a person’s mood.#0160; Cortisol is a hormone the body produces when anxious, stressed, angry or afraid.#0160; When working out burns cortisol and in turn our mood increases.#0160; The second hormones are endorphins.#0160; Exercise stimulates the pituitary gland to release endorphins.#0160; These endorphins then attach themselves on receptors that normally send pain-signaling molecules to other parts of the brain.#0160; No wonder everyone at BTB is so happy!/p pAside from losing weight or going down a size, what other changes have you noticed in yourself since you started working out?#0160; br //p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f898cb9970b-pi style=display: inline;img alt=Haze class=at-xid-6a00e00986beda883301156f898cb9970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f898cb9970b-500wi //a /pdivPost Murph bliss./divbr /divCongrats to all who successfully completed the ING half and full marathons yesterday. #0160;Too many of you to list. #0160;There have already been stories of PR#39;s, large chunks of time shaved off and super quick recovery. #0160;For some, the extent of their training is exclusively CrossFit. #0160;For others, getting in their strength amp; conditioning at BTB has been the only change made in their normal training routine. #0160;Endless miles of long, slow distance training is dead. #0160;You guys know the secret that not so many others do. #0160;Share your race results with us today on the blog. #0160;/divbr /divUpdate: As promised- here are the photos of some of you we were able to catch on the course:#0160;#0160;#0160;a href=http://hayesjeff.typepad.com/photos/btb_crossfit/a href=http://hayesjeff.typepad.com/photos/btb_crossfit/2009 ING/a/a/divbr /divspan style=font-weight: bold;WOD 3/30/2009:/span/divbr /divspan style=color: #555555; font-family: verdana; font-size: 10px; line-height: 14px; pspan style=font-size: 13px; color: #000000; font-family: Verdana; quot;/spanstrongspan style=font-size: 13px; color: #000000; font-family: Verdana; span style=font-weight: normal;Lynne/span/span/strongspan style=font-size: 13px; color: #000000; font-family: Verdana; quot;/span/ppspan style=font-size: 13px; color: #000000; font-family: Verdana; Five rounds for max reps of:br /Body weight bench pressbr /Pull-ups/span/ppspan style=color: #000000; font-size: 13px;Rest as needed between rounds. #0160;There is no rest between the bench press and max set of pull ups. #0160;This is to be an immediate transition. #0160;Your score is the total # of reps for all rounds combined. #0160;When scoring on the board, list the weight used as a % of your body weight. #0160;/span/ppspan style=color: #000000; font-size: 13px;a href=http://www.foxnews.com/story/0,2933,511276,00.htmlSudden Death Twice as Likely for Triathlon Athletes/abr //span/p/span/div

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 081231.

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Kyle Maynard Addresses the Warrior Transition Battalion by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f7d0400970b-pi style=display: inline;img alt=Mcknight class=at-xid-6a00e00986beda883301156f7d0400970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f7d0400970b-500wi //a /pdivMcKnight is looking strong!/divbr /divWOD 3/29/2009: BTB CrossFit is closed today due to road closings and activities resulting from the ING. #0160;If you are staying on the rotation- below is your WOD. #0160;Try this one out at LA Fitness and let us know how that goes. #0160;/divbr /divDeadlift 21 reps 225/135/divdivRun 800m/divdivDeadlift 15 reps/divdivRun 800m/divdivDeadlift 9 reps/divdivRun 800m/div

Rest Day

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Rachael Medina on the Deadlift by CrossFit by Overload, CrossFit Journal Preview - video [wmv] [mov]

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Job Opportunity

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Daniel Hannan: The Devalued Prime Minister of a Devalued Government

Post thoughts to comments.

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156e808074970c-pi style=DISPLAY: inlineimg alt=Brad tools class=at-xid-6a00e00986beda883301156e808074970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156e808074970c-500wi //a#0160; /p pLets see if B-rad has the tools to complete the ING Full on Sunday. He is taking it on with no other training beyond the CrossFit WOD.#0160; Good luck Brad.#0160; Let us know how it goes.#0160; /p pWOD 3/28/2009:/p p21 Thrusters 95/65/p pRun 400m/p p18 Thrusters/p pRun 400m/p p15 Thrusters/p pRun 400m/p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f6eb42b970b-pi style=FLOAT: rightimg alt=3388145414_9d8d92f8e6 class=at-xid-6a00e00986beda883301156f6eb42b970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f6eb42b970b-320wi style=MARGIN: 0px 0px 5px 5px //a Three weeks down, one to go!#0160; We hope you are starting to see some noticeable changes from all the hard work#0160; you have been doing these past few weeks.#0160; You are almost there, just one week left until the PT test.#0160; Take care of yourself this weekend, eat right and stay active!#0160; /p pWe hope you all made it to the challenge this morning, how was it?#0160; Did you enjoy meeting other boot campers and showing everyone what you are capable of?#0160; We hope you had a great time./p pDon#39;t forget, a lot of BTB Boot Campers and CrossFitters will be running the ING Marathon and Half Marathon tomorrow.#0160; If you are not busy, come out and cheer them on.#0160; Check out a href=http://blog.btbfitness.com/2009/03/are-you-looking-for-ways-to-support-your-community-in-the-next-couple-of-months-well-here-are-some-great-opportunities-for.html#comments target=_blankthis blog/a#0160;from a few days ago to get all the details./p