Monthly Archives: March 2009

10 rounds for time of:
10 Pull-ups
10 Ring dips

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Box Squat by Dave Tate, CrossFit Journal Preview - video [wmv] [mov]

pBy Nancy Clark, RD - Without question, breakfast is the meal that makes champions. Unfortunately, many active people follow a lifestyle that eliminates breakfast or includes foods that are far from champion-builders. /p pstronga href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156e7137c3970c-pi style=FLOAT: rightimg alt=Breakfast_options class=at-xid-6a00e00986beda883301156e7137c3970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156e7137c3970c-320wi style=MARGIN: 0px 0px 5px 5px //a Breakfast for Dieters/strong - If you want to lose weight, you should start your diet at dinner, not at breakfast! For example, do not eat a meager bowl of Special K for your quot;diet breakfast.quot; You#39;ll get too hungry later in the day and crave sweets. /p pA bigger breakfast (cereal + toast + peanut butter) can prevent afternoon or evening cookie-binges. An adequate (500 to 700 calorie) breakfast provides enough energy for you to enjoy your exercise, as opposed to dragging yourself through an afternoon workout that feels like punishment. If you are trying to lose weight, you should target at least 500 to 700 calories for breakfast; this should leave you feeling adequately fed. To prove the benefits of eating such a big breakfast, try this experiment: /p pstrong1./strong Using food labels to calculate calories, boost your standard breakfast to at least 500 calories. For example, add to your english muffin (150 calories): 1 tablespoon peanut butter (100 cal.), 8 oz. orange juice (100 cal.) and a yogurt (150 cal). Total: 500 calories. /p pstrong2./strong Observe what happens to your day#39;s food intake when you eat a full breakfast vs. a skimpy quot;diet breakfast.quot; The 500+ calorie breakfast allows you to successfully eat less at night and create the calorie deficit needed to lose weight. /p pRemember: Your job as a dieter is to fuel by day and lose weight by night. Successful dieters lose weight while they are sleeping; they wake up ready for another nice breakfast that fuels them for another high-energy day. /p pIf you exercise first thing in the morning, you may not want a big pre-exercise breakfast; too much food can feel heavy and uncomfortable. However, you can likely tolerate half a breakfast, such as half a bagel, a slice of toast, or a banana before your workout. Just 100 to 300 calories can put a little carbohydrate into your system, boost your blood sugar so that you are running on fuel, not fumes, and enhance your performance. /p pYou#39;ll likely discover this small pre-exercise meal adds endurance and enthusiasm to your workout. In a research study, athletes who ate breakfast were able to exercise for 137 minutes as compared to only 109 minutes when they skipped this pre-exercise fuel. /p pstrongBreakfast for the Noon-time, Afternoon and Evening Exerciser/strong /p pA hearty breakfast is important for people who exercise later in the day. It not only tames hunger but also provides the fuel needed for hard workouts. /p pResearch has shown that athletes who ate breakfast, then four hours later enjoyed an energy bar five minutes before a noontime workout were able to exercise 20% harder at the end of the hourlong exercise test compared to when they ate no breakfast and no pre-exercise snack. (They worked 10 percent harder with only the snack.) /p pBreakfast works! Breakfast + a pre-exercise snack works even better! /p pstrongWhat#39;s for Breakfast? /strong/p pOne of the simplest breakfasts of champions is a wholesome cereal with lowfat milk, banana and orange juice. This provides not only carbohydrates to fuel the muscles, but also protein (from the milk) to build strong muscles, and numerous other vitamins and minerals such as calcium, potassium, vitamin C, iron (if you choose enriched breakfast cereals) and fiber (if you choose bran cereals). /p pemstrongFor you Zoners out there, remember to measure your carb intake and balance it out with the right amount of protein and fat./strong/em/p pstrongThe Bottom Line/strong /p pBreakfast works wonders for improving the quality of your diet. That is, eating breakfast results in less quot;junk foodquot; later in the day. Breakfast also enhances weight control, sports performance, daily energy levels and future health. /p pstrongSample Grab-and-go Sports Breakfasts/strong /p liSmall bran muffin plus a sugar free yogurtand a packet of Splenda liPeanut butter-banana-honey sandwich (add cottage cheese or some type of protein) liPita with one to two slices of lowfat cheese plus a large apple liBaggie of lowfat granola with a handful of raisins (preceded by 8 oz. lowfat milk before you dash out the door) liCinnamon raisin bagel (one large or two small) plus a can of vegetable juice (again, add protein source where appropriate)/li/li/li/li/li

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156e66ebb8970c-pi style=FLOAT: rightimg alt=3365634262_e89f0ccfef class=at-xid-6a00e00986beda883301156e66ebb8970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156e66ebb8970c-320wi style=MARGIN: 0px 0px 5px 5px //a We know that most people hear about us through their friends.#0160; Whether it is a friend of theirs is currently going to boot camp, has done it in the past, or has just heard about us.#0160; Were you once one of the wide-eyed friends who came on bring a friend day?#0160; Now is the time to return the favor!#0160; /p pNext Tuesday, March 31st, is Bring A Friend day at all BTB locations.#0160; Your family, friends, coworkers and anyone else you want to impress are invited to join us at any boot camp location. /p pIf your friends are like the rest of us before we started boot camp, they are going to need a little convincing.#0160; Check out this a href=http://www.marksdailyapple.com/10-simple-steps-to-motivate-a-friend/ target=_blankarticle/a for ideas on how to motivate your friends.#0160; Also, make sure you direct them to the boot camp blog.#0160; Show them all of our success stories and they are sure to want to check out boot camp with you!/p pMake sure you tell your friends all the details.#0160; Remind them to arrive 15 minutes early if going to a boot camp location, and to bring water.#0160; As always, let them know that they might get a little dirty, so they should dress appropriately. /p pAnd remember, if your friend signs up, you are both eligible to receive a discount off the next month of boot camp.#0160; /p pAlso, don’t forget about the challenge this weekend! All of your boot camp friends are in the mood for a little competition and they need your help!#0160; Remember, meet at the driveway to the Mary Lin School at 586 Candler Park Dr.#0160;by 9am.#0160; If it is raining, check the comment section of the Saturday blog.#0160; A comment will be posted to let you know the game plan by 7:45am.#0160; If it is just raining, we will still meet outside at 9am...if there is thunder/lightning, we will meet at the gym at 11am.#0160; /p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f5fe9f4970b-pi style=display: inline;img alt=Math class=at-xid-6a00e00986beda883301156f5fe9f4970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f5fe9f4970b-500wi //a /pdivWhat is harder, math or CrossFit?#0160;/divbr /divspan style=font-weight: bold;REMINDER:/span The gym will be closed on Sunday due road closings and activities associated with the ING passing through the neighborhood. #0160;If you are looking for somewhere to go watch- come out to the Poncey Highland Neighborhood Assn cheering section.span style=font-weight: bold;a href=http://blog.btbfitness.com/2009/03/crossfit-workout-3182009.htmlPermalink/a/span/divdivspan style=font-weight: bold;br //span/divdivspan style=font-weight: bold;WOD 3/27/2009:/span#0160;/divdivspan style=color: #555555; font-family: verdana; font-size: 10px; line-height: 14px; pspan style=font-size: 13px; font-family: Verdana; Ten rounds for time of:br /3 Weighted Pull-ups, 45 poundsbr /5 Strict Pull-upsbr /7 Kipping Pull-up/span/ppspan style=font-size: 13px; font-family: Verdana; For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set./span/ppspan style=font-size: 13px;Your score will be the total time and # of sets you were able to complete without dropping off the bar. #0160;If you drop during a set, you still need to complete the set- but you can only score sets that you completed without dropping. #0160;Scale weight as needed. #0160;/span/ppspan style=font-size: 13px;If you do not have a pull up yet- try this out:#0160;/span/ppspan style=font-size: 13px;10 rounds for time:#0160;/span/ppspan style=font-size: 13px;Deadlift 15 reps #0160;135/85/span/ppspan style=font-size: 13px;Ab Mat Sit Ups 15 reps#0160;/span/ppspan style=font-size: 13px;If you are feeling wiley- do GHD#39;s. #0160;/span/ppspan style=font-size: 13px;Today#39;s installment of Ndiyas Corner: #0160;/span/pp p class=MsoNormalstrong style=mso-bidi-font-weight:normalspan style=font-size: 13px; font-family: Verdana; The Athletes’ First Challenge: Complexity/spanspan style=font-size: 13px; font-family: Verdana; o:p/o:p/span/strong/p p class=MsoNormalo:ppspan style=font-size: 13px; font-family: Verdana; #0160;/span/p/o:p/p p class=MsoNormalspan style=font-size: 13px; font-family: Verdana; Jack lives a sedentary lifestyle, walking no further from the parking lot to his office each day./spanspan style=font-size: 13px; font-family: Verdana; #0160; /spanspan style=font-size: 13px; font-family: Verdana; Unfit and overweight, he sees a powerful swimmer on television and imagines what it might be like to actually swim. Despite his thorough evaluation of local instructional programs, his sedentary pattern remains unchanged./spanspan style=font-size: 13px; font-family: Verdana; #0160; /span/p p class=MsoNormalo:ppspan style=font-size: 13px; font-family: Verdana; span style=font-family: verdana; font-size: 10px; span /span/span/span/p/o:p/p/p/span/div #0160; p class=MsoNormalspan style=font-size: 13px; font-family: Verdana; Michael began training as a boxer two years ago and would like to compete in a lighter weight class./spanspan style=font-size: 13px; font-family: Verdana; #0160; /spanspan style=font-size: 13px; font-family: Verdana; He decreases his daily food intake to 1200 kilocalories and is pleased he can now compete as a middleweight./spanspan style=font-size: 13px; font-family: Verdana; #0160; /spanspan style=font-size: 13px; font-family: Verdana; Michael does not acknowledge how his life is changed by his now-frequent headaches, dizziness, and inattention./spanspan style=font-size: 13px; font-family: Verdana; #0160;#0160;#0160;#0160; /span/p p class=MsoNormalo:ppspan style=font-size: 13px; font-family: Verdana; #0160;/span/p/o:p/p p class=MsoNormalspan style=font-size: 13px; font-family: Verdana; Jack and Michael are both faced with two powerful lessons of systems theory:/span/p p class=MsoNormal style=margin-left:.5in;text-indent:-.25in;mso-list:l0 level1 lfo1; tab-stops:list .5inspan style=mso-list:Ignorespan style=font-size: 13px; font-family: Verdana; 1)/spanspan style=font: normal normal normal 7pt/normal #39;Times New Roman#39;; font-size: 13px; font-family: Verdana; #0160;#0160;#0160; /span/spanspan style=margin-left: 0.5in; text-indent: -0.25in; font-size: 13px; font-family: Verdana; Everything is connected to everything else./span/p p class=MsoNormal style=margin-left:.5in;text-indent:-.25in;mso-list:l0 level1 lfo1; tab-stops:list .5inspan style=mso-list:Ignorespan style=font-size: 13px; font-family: Verdana; 2)/spanspan style=font: normal normal normal 7pt/normal #39;Times New Roman#39;; font-size: 13px; font-family: Verdana; #0160;#0160;#0160; /span/spanspan style=margin-left: 0.5in; text-indent: -0.25in; font-size: 13px; font-family: Verdana; You can never do just one thing./span/p p class=MsoNormalo:ppspan style=font-size: 13px; font-family: Verdana; #0160;/span/p/o:p/p p class=MsoNormalspan style=font-size: 13px; font-family: Verdana; Real life is complex, and our athletic lives are no different. Our athletic lives overlap with, are connected to, and deeply impact our financial, social, emotional, and professional circumstances. Furthermore, our athletic lives are not made of a single unit: they are complex systems with many smaller pieces and subsystems. /span/p p class=MsoNormalo:ppspan style=font-size: 13px; font-family: Verdana; #0160;/span/p/o:p/p p class=MsoNormalspan style=font-size: 13px; font-family: Verdana; Jack and Michael show us two common ways athletes face the complexity of athletic life./span/p p class=MsoNormalo:ppspan style=font-size: 13px; font-family: Verdana; #0160;/span/p/o:p/p p class=MsoNormalspan style=font-size: 13px; font-family: Verdana; For Jack, the response to living in a complex world in summed up in a single word: fear./spanspan style=font-size: 13px; font-family: Verdana; #0160; /span/p p class=MsoNormalo:ppspan style=font-size: 13px; font-family: Verdana; #0160;/span/p/o:p/p p class=MsoNormalspan style=font-size: 13px; font-family: Verdana; Jack’s response is paralysis by analysis: he spends so much time evaluating the strengths and weaknesses of different approaches that he has trouble taking any action at all./spanspan style=font-size: 13px; font-family: Verdana; #0160; /span/p p class=MsoNormalspan style=font-size: 13px; font-family: Verdana; If starting swimming lessons at the YMCA means he’ll have to get up early, and that means he’ll have to change shifts at work, and that means he’ll have to leave his job because his boss is insufferable, and that means he’ll be out of work, then if he’s not ready to be penniless and living on the streets, why even get started? /span/p p class=MsoNormalo:ppspan style=font-size: 13px; font-family: Verdana; #0160;/span/p/o:p/p p class=MsoNormalspan style=font-size: 13px; font-family: Verdana; In the language of systems thinking, Jack sees his swimming lessons as a part of a reinforcing cycle of change that would eventually lead him to an undesired event (losing his job)./spanspan style=font-size: 13px; font-family: Verdana; #0160; /spanspan style=font-size: 13px; font-family: Verdana; He doesn’t imagine there is a balancing cycle, a series of events that would keep him from heading down this path./spanspan style=font-size: 13px; font-family: Verdana; #0160; /spanspan style=font-size: 13px; font-family: Verdana; The prospect of everything being connected is a terrifying one if, like Jack, you fear that a single change in your athletic life will upset your entire world./spanspan style=font-size: 13px; font-family: Verdana; #0160; /span/p p class=MsoNormalo:ppspan style=font-size: 13px; font-family: Verdana; #0160;/span/p/o:p/p p class=MsoNormalspan style=font-size: 13px; font-family: Verdana; Michael’s response to the complexity of athletic life is a different approach: denial. /span/p p class=MsoNormalo:ppspan style=font-size: 13px; font-family: Verdana; #0160;/span/p/o:p/p p class=MsoNormalspan style=font-size: 13px; font-family: Verdana; Does Michael actually not know about the effects of his caloric restriction on his general health? Or does he simply prefer not to acknowledge this? We can’t know the answer to this question, but we can guess that Michael has some difficulty accepting the statement, “You can never do just one thing.”/spanspan style=font-size: 13px; font-family: Verdana; #0160; /spanspan style=font-size: 13px; font-family: Verdana; Decreasing his caloric intake is not doing just one thing (moving him from one weight class to another): it is having an impact on every physical and psychological function that is affected by his caloric intake. /span/p p class=MsoNormalo:ppspan style=font-size: 13px; font-family: Verdana; #0160;/span/p/o:p/p p class=MsoNormalspan style=font-size: 13px; font-family: Verdana; If Michael were willing to imagine his diet as being a part of different balancing and reinforcing cycles in his life, he’d be more likely to see how his caloric intake fits in the rest of his life./spanspan style=font-size: 13px; font-family: Verdana; #0160; /spanspan style=font-size: 13px; font-family: Verdana; The idea of your actions having ripple effects in your life is something you’d rather deny and ignore if, like Michael, you fear having to acknowledge how your athletic choices impact the rest of your life./spanspan style=font-size: 13px; font-family: Verdana; #0160; /span/p p class=MsoNormalo:ppspan style=font-size: 13px; font-family: Verdana; #0160;/span/p/o:p/p p class=MsoNormalspan style=font-size: 13px; font-family: Verdana; Athletes who are unable or unwilling to live harmoniously in a complex world are likely to experience fear and the consequences of denial as a result./spanspan style=font-size: 13px; font-family: Verdana; #0160; /spanspan style=font-size: 13px; font-family: Verdana; In the upcoming article, I’ll outline the skill that allows athletes to navigate the challenge of complexity with greater ease./spanspan style=font-size: 13px; font-family: Verdana; #0160; /span/p p class=MsoNormalo:ppspan style=font-size: 13px; font-family: Verdana; #0160;/span/p/o:p/p p class=MsoNormalspanspan style=font-size: 13px; font-family: Verdana; Ó/span/spanspan style=font-size: 13px; font-family: Verdana; Dr. Ndiya Nkongho/span/p p class=MsoNormalo:ppspan style=font-size: 13px; font-family: Verdana; #0160;/span/p/o:p/p p class=MsoNormalspan style=font-size: 13px; font-family: Verdana; Dr. Ndiya Nkongho is a clinical psychologist in private practice in Atlanta, GA./spanspan style=font-size: 13px; font-family: Verdana; #0160; /spanspan style=font-size: 13px; font-family: Verdana; Her website is /spana href=http://www.boldquestions.comspan style=font-size: 13px; font-family: Verdana; www.boldquestions.com/span/aspan style=font-size: 13px; font-family: Verdana; ./spanspan style=font-size: 13px; font-family: Verdana; #0160; /spanspan style=font-size: 13px; font-family: Verdana; She is an athlete who trains at BTB Fitness./spanspan style=font-size: 13px; font-family: Verdana; #0160;#0160;/span/p pspan style=font-size: 13px;br //span/p

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

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"On the Road to the 2009 CrossFit Games", Jocelyn Secundi, CrossFit Milford by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

pstrongUse your UFOs!/strong - Do you have a UFO (underutilized food object) in your fridge? Trying to figure out whether#0160;to toss it or#0160;make some strange concoction#0160;that might turn out very wrong? Why not try#0160;the recipe search tool at a href=http://www.cookthink.comCookThink.com/a? Type in the food or spice and the tool will create a list of recipes that include that item. Whip it up without worry because all of the site#39;s recipes have been kitchen-tested./p pstronga href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156e64b3b5970c-pi style=FLOAT: rightimg alt=Green_tea class=at-xid-6a00e00986beda883301156e64b3b5970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156e64b3b5970c-320wi style=MARGIN: 0px 0px 5px 5px //a Cuisine cure/strong - Many of you are battling the cold and flu bug that are going around, or you may be just getting over an illness. You may not feel ike chowing down when you#39;re sick, but your body needs food to get well, research from USF in Tampa shows. Cutting food intake by 30 percent made the immune systems of mice less effective at battling germs, the study showed. If the only thing you can handle is soup, spoon it up!/p pstrongGo green!/strong Sipping green tea may help you bounce back after a tough workout. Taking in the equivalent of three cups a day reduced cell damage from resistance exercise, a study in the journal of Nutrition reports. Brew a fresh mug to get the most antioxidants./p pstrongWeight worries :(/strong#0160;- Feeling fat coudl be as bad for you as actually being overweight, note researchers from Columbia University in NYC. Stressing about your size may increase levels of brain chemicals linked to diabetes and high blood pressure - the same conditions obese people are more likely to face. To be healthy, focus on eating right rather than making weight loss the sole goal.br /br //p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f48fc5e970b-pi style=FLOAT: rightimg alt=3369712779_016b687430 class=at-xid-6a00e00986beda883301156f48fc5e970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f48fc5e970b-320wi style=MARGIN: 0px 0px 5px 5px //a Are you getting bored with that apple and string cheese you eat as one of your snacks ever day?#0160; Snacks don’t have to be boring.#0160; And if you mix up#0160; your snacks and snack smartly, you will feel more satisfied until your next meal./p pHere are 5 Smart Snacking Tips to Help You Slim Down./p p1) strongStop Constant Cravings/strong:#0160; Are you craving something sweet or salty?#0160; It is okay to have a little bit, but don’t over indulge.#0160; A great way to control your portions is by eating a 100-calorie pack.#0160; You will get a little of that salty or sweet treat you are craving without going crazy.#0160; Eat the 100-calorie pack with a piece of fruit or a lean protein to round out your snack and fill you up./p p2) strongAvoid Liquid Calories/strong:#0160; We are aware that the people in the BTB community like to indulge in the adult beverages every once in a while.#0160; But on a daily basis, you should think about the calories you are drinking.#0160; If you drink soda, juice, Gatorade, or most of the vitamin infused waters, you are drinking a lot of calories.#0160; Switch these out for plain old water!/p p3) strongPrepare For Snack Attacks/strong:#0160; If you are following The Zone or the Boot Camp nutrition plan, then you know you should eat 5 – 6 smaller meals a day.#0160; Most of us have gotten pretty good with this, but sometimes, life just gets in the way.#0160; So be prepared.#0160; Make sure you always have a zone bar, mixed nuts, or some other healthy snack with#0160; you so you can avoid grabbing whatever is available./p p4) strongThink Baked, Not Fried/strong: Having chicken with your snack? Eat baked or grilled chicken.#0160; Want to indulge and have some chips?#0160; Eat baked chips.#0160; You get the point…stay away from ALL fried foods./p p5) strongNutritious Nibbles/strong: Mix up your snacks by eating fresh veggies and hummus, trying new foods, eating greek yogurt, or an apple with peanut butter.#0160; /p pCheck out this a href=http://www.msnbc.msn.com/id/26889393/?pg=6#Health_Slim_Snacks_080925 target=_blanklink/a for more on these 5 tips.#0160; And tell us, what are you eating as your snack?#0160; Do you find yourself getting bored with what you are eating?#0160; What do you do about it?#0160; And don’t forget, you can always check out our nutrition blog for healthy eating tips.br //p br / pstrongCHALLENGE UPDATE/strong: Right now, the forecast is calling for scattered thunderstorms on Saturday.#0160; If it is raining, we will have the challenge as scheduled (9am at the park, meet at Mary Lin School).#0160; If there are thunderstorms, we will move the challenge to 11am at the gym.#0160; Check the blog Saturday morning, we will post an update in the comments section by 7:45am letting you know where to go!#0160; Cross your fingers that we can still have the challenge in the park!/p

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

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Caddy - Kosice, Slovakia

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CrossFit Radio Weekend Edition with Dave Young - video [wmv] [mov]

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Coach Greg Glassman, along with Captain Brian Chontosh, USMC and Coach Mark Rippetoe, will introduce CrossFit to the American Society of Exercise Physiologists at their annual conference on Friday, April 3rd in Wichita Falls, TX. A special one-day CrossFit pass is available.

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156e592d7a970c-pi style=display: inline;img alt=Back class=at-xid-6a00e00986beda883301156e592d7a970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156e592d7a970c-500wi //a/p pNote the full involvement of the back- beyond the work capacity argument- this is where the Kipping Pull Up shows superiority over a slow, strict pull up.#0160; /p pWOD 3/26/2009: /p pSplit Jerk 1-1-1-1-1-1-1/p pSplit Jerk Intro by Coach Burgener: [a href=http://media.crossfit.com/cf-video/CrossFit_BurgJerkIntro.wmv target=_blankwmv/a] [a href=http://media.crossfit.com/cf-video/CrossFit_BurgJerkIntro.mov target=_blankmov/a]/p pA constant debate that occurs in the gym and throughout the entire CrossFit community for that matter is Form vs. Intensity.#0160; Do we WANT perfect form? Yes.#0160; Do we NEED full intensity?#0160; Yes.#0160; The relationship between form and intensity is not a mutually exclusive one.#0160; Is it realistic that someone who is at all out intensity is going to have perfect form 100% of the time?#0160; Probably not.#0160;/p pSo, what is it exactly we are looking for?#0160; Well, lets look at a race car driver as an analogy.#0160; Does a race car driver really know how fast he can go if he never crashes?#0160; No.#0160; In the same token, if all a race car driver ever does is hit a wall or another car on every lap, is he/she really reaching their potential for top track speed?#0160; Absolutely not.#0160;#0160; Lets take a look at a third driver- He is flat out, pedal to the medal pushing his machinery to its absolute capacity never brushing a wall or bumping another car....85% of the time.#0160; On occasion, there is a scrape or a bump- but not enough to destroy the car.#0160; But certainly enough to let the driver know when to put on the brakes and when to accelerate.#0160; /p pWhen you approach a WOD- we want you to be that 3rd driver- you need to nail perfect form 85% of the time knowing that it is impossible to determine your full potential or work capacity without a scrape or a bump here and there.#0160;#0160;If you cautiously approach each and every rep, slowly performing them to make sure every single thing is in line- we are probably going to ask you to step up your intensity level.#0160;#0160; If it is apparent that all you care about is your time on the board and every rep you do is a shitty one, well, then you are going to be backed down and asked to correct your form.#0160; Until you have mastered the form of these movements required in CrossFit- then you are not getting the benefit of the efficiency of the proper form- wasting energy which in effect lowers your work capacity.#0160;#0160; Make sense?? /p pNow, with all this being said- there is a VERY IMPORTANT point to be made here.#0160; The above discussion addresses form and technique.#0160;#0160; IT DOES NOT address range of motion.#0160; If you are not completing the range of motion of an exercise- I don#39;t care how good your technique/form is, you have not completed the rep.#0160; The 85% rule does not apply to range of motion.#0160; 100% is required here.#0160; That is where scaling and modifications come in.#0160;#0160; I have personally#0160;watched many 6 minute Fran efforts turn into 13+ minute efforts just by counting complete range of motion reps only.#0160;#0160; To short a rep is the same as saying that if you are on a Basketball team competing in a game- whenever you shoot and hit the rim your baskets count.#0160; But, everyone else who is competing must make the basket.#0160; This would never be acceptable in any level of competition- nor will it be acceptable at BTB.#0160; /p pKnowing all of this, you also need to know there are progressions to CrossFit.#0160;#0160; First, you must learn the form, then comes consistency with form and lastly intensity.#0160; This whole discussion really applies to those who have that form and ability to be consistent with it- but let the clock get in the way of properly executing a WOD.#0160;#0160; If you are newer, and are still learning that form and consistency- keep all of this in mind as you develop into a fire breathing CrossFitter.#0160; Form vs. Intensity is something that will always be a discussion.#0160;#0160; /p pLet#39;s all hold each other accountable on this stuff folks.#0160; We are here as your coaches and your guides- but we cannot police every movement for range of motion- and we are not your character cops.#0160; Think about it this way- if you are posting an RX#39;d score on the board- you should be confident that if it were on video, there would be no argument about range of motion.#0160;#0160; You never know when one of#0160;us might be sneaking around with the vid cam.#0160;#0160; We are all on the same team at BTB- so lets all hold each other accountable for our reps.#0160; I now step off of my soap box- jeff/p

div class=Head id=dnn_ctr526_ItemDisplay_ArticleDisplay_divArticleTitle div id=publishTitlespan id=dnn_ctr526_ItemDisplay_ArticleDisplay_lblArticleTitlestrongspan style=FONT-SIZE: 14px; FONT-FAMILY: VerdanaGrilled Tofu and Chicken Pad Thai (/span/strong/spanspan id=dnn_ctr526_ItemDisplay_ArticleDisplay_lblArticleText3 - 3 block meals)/span/div/div div class=Normal id=divArticleContent p class=copya href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f51523c970b-pi style=FLOAT: rightimg alt=Padthai class=at-xid-6a00e00986beda883301156f51523c970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f51523c970b-320wi style=MARGIN: 0px 0px 5px 5px //a 6 oz. Chicken Breastbr /2 oz. Rice Noodles, Drybr /8 oz. Extra-Firm Tofubr /1/3 cup Chopped Green Onionsbr /2 tsp. Garlic, Mincedbr /2 cups Sprouted Mung Beans (Optional)br /1 tsp. Ancho Chili Powderbr /2 tsp. Olive Oilbr /1 T. Brown Sugarbr /1 T. Fish Saucebr /1/8 cup Natural Peanut Butterbr /1/8 cup Tamarind Pulp or Pastebr /1/8 cup Rice Vinegarbr /1 Raw Lime, Grilledbr /1/4 cup Cilantro, Minced/p p class=copyInstructions:br /Grill or broil the Chicken and Tofu with cooking spray (olive oil), then cut into thin slices. Heat 2 tsp. Olive Oil in a medium saucepan. Add 1/2 the chopped Green Onions and the Garlic, cook until soft. Add the Ancho Chili Powder and cook for 10 seconds. Add the Tamarind Pulp, Rice Vinegar, Fish Sauce, Brown Sugar, and Peanut Butter and bring to a boil. Place the cooked Noodles, Tofu, and Chicken in a large bowl. Pour the boiling sauce over the noodles and toss gently. Fold in the rest of the Green Onion with the Cilantro and Bean Sprouts. Serve with cut Limes on the side./p p class=copyComments:br /1)Tamarind Pulp can be a difficult item to find. If you cannot find it, use a scant 1/8 c. lemon juice and 1 tsp. of sugar instead.br /2) Fish sauce is at any Vietnamese or Thai grocery.br /3) This recipe keeps well in the refrigerator. I suggest packing one for lunch and reserving the other for dinner./p p class=copyemLots of ingredients in this one, but it#39;s a keeper. Also, for who knows how long, here is a deal/discount from Zonediet.com: First time customers to /ema href=http://www.zonediet.comemwww.zonediet.com/em/aem get 5% of. Just enter#0160;quot;zone5friendquot; in the coupon field./em/p/div