Monthly Archives: April 2009
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
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"CrossFit Risk Retention Group" by CrossFit by Overload - video [wmv] [mov]
"Wheel Analogy", CrossFit Running Certification by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f6a8ff7970c-pi style=FLOAT: rightimg alt=Fruitheaven class=at-xid-6a00e00986beda883301156f6a8ff7970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f6a8ff7970c-320wi style=MARGIN: 0px 0px 5px 5px //a There you are at the food market, trying to put together a healthy diet for a week, which requires some forethought about what you#39;ll be in the mood for a few days from now. It also has you thinking about how much of something you might need to get the daily nutrition requiremets. /p
pThe good news is that it doesn#39;t have to be that difficult. The HEALTHY foods you eat every day - fruits and veggies, meats and meat substitutes, dairy products and good grains - all contain vital nutrients that contribute to a healthy diet. And, some - particularly, those deeply colored fruits and veggies - are considered quot;superstasquot; in this area. In fact, your best bet is to think color! /p
pThe natural color of food is a reliable indicator of the vitamins, minerals, and other nutrients it supplies. Here#39;s a quick snippit based on color:/p
pstrongGreen /strong- Those dark green veggies you eat like broccoli, spinach and sugar snap peas are high in vitamin C./p
pstrongRed, yellow, orange/strong - Fruits and vegetables of these colors, such as carrots, sweet peppers and sweet potatoes, are high in beta carotene or Vitamin A, and they can also be rich in vitamin C.#0160;/p
pstrongWhite/strong - White fruits and veggies, like mushrooms, potatoes and bananas, supply B vitamins and many minerals. White dairy products - milk, yogurt and cheese - provide ample amounts of calcium (and are usually fortified with vitamin D)./p
pstrongPurple/strong - Purple or purplish-blue foods, like grapes and blueberries, are best known for their anti-cancer and heart-helping antioxidants. And, like most other fruits and veggies, they#39;re also high in vitamin C and fiber./p
pstrongBrown/strong - Brown foods in the form of nuts, seeds and grains supply E and B vitamins, which include folic acid. Brown and white foods like meat, fish, poultry, tofu and legumes are stand out sources of proteins and minerals like iron and zinc./p
pSo, the more colors you toss into your basket, the better chance you have of meeting all of your nutritional needs. And remember that you don#39;t have to meet the daily requirement for every single nutrient every single day. /p
pemSource: Psychology Today/nutrition/em/p
pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330115705df6f1970b-pi style=FLOAT: rightimg alt=3477818179_0bae8cdec4 class=at-xid-6a00e00986beda88330115705df6f1970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330115705df6f1970b-320wi style=MARGIN: 0px 0px 5px 5px //a The Boston University School of Medicine has studied#0160; people who live until they are 100 and their daily habits.#0160; If you pick up some of these habits, it might just help to prolong your life.#0160; /p
pThe findings show the main thing you need to do to live longer is to stay active.#0160; And while exercise is important, this is not the only way to stay active.#0160; It is noted that people who abruptly stop working tend to have a higher incidence of obesity and chronic disease.#0160; So when it is time for you to retire, pick up a hobby.#0160; Take care of a garden or volunteer for 10 – 15 hours a week.#0160; These small ways of staying active might help to prolong your life./p
pBut obviously that isn’t all you should do.#0160; People who live to be 100 generally floss their teeth every day, get at least six hours of sleep a night, and consume whole foods instead of supplements.#0160; It is also important for people to become creatures of habit as they age./p
pAs you get older, your body is less adaptable to change.#0160; So you should go to bed and wake up at the same time and eat the same types of foods every day.#0160; Staying connected to a good social network is also an important part of living longer.#0160; Having strong social interactions in your daily life helps people to avoid depression and to live longer./p
pFor more on these and other tips to help you live till you are 100, check out this a href=http://health.yahoo.com/featured/7/10-health-habits-that-will-help-you-live-to-100/ target=_blankarticle/a. /p
pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f6877de970c-pi style=display: inline;img alt=Greekstyle class=at-xid-6a00e00986beda883301156f6877de970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f6877de970c-500wi //a /pbr /divA little midnight excursion for a couple of quot;The Greeksquot; #0160;Christina and Stephanie. Cocktails anyone?#0160;/divbr /diva href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330115705eafae970b-pi onclick=window.open(this.href,#39;_blank#39;,#39;scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0#39;); return false style=float: left;img alt=Bradlmu class=at-xid-6a00e00986beda88330115705eafae970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330115705eafae970b-120pi style=margin: 0px 5px 5px 0px; title=Bradlmu //a /divdivLook out world- B-rad finally gets that Muscle Up. #0160;Way to stay with it Bo Diddley. #0160;/divbr /br /br /br /br /br /divspan style=font-weight: bold;WOD 4/30/2009:#0160;/span/divbr /divDeadlift 1-1-1-1-1-1-1/divbr /divWork up to your 1 rep max. #0160;If you have a previous max recorded, start at 80% of that. Don#39;t get too greedy and work up in digestible bites. #0160; Make sure you get a good 2 minutes rest between attempts. #0160;After all sets are complete- work on this skill: #0160;Double Unders. #0160;/divbr /divHere is a tricky little drill for you to try while you are resting between sets. #0160;1) Lift your right foot off the ground and make clockwise circles with it. #0160;2) While you are making the clockwise circles- take your right index finger and draw the number 6 in the air out in front of you. #0160;Bet you can#39;t do it without changing the direction of your foot. #0160;/divpbr /
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/pbr /divBTB Sponsored Race: 5/16/2009 at 8:00 AM GenerRACEtions 5k. #0160;Inaugural running of this race in Grant Park. #0160;As with all BTB sponsored races, we will be there at the end with refreshments. #0160;Also, any current client who wins their age group or places top 3 overall will win their next month of training on us. #0160;The race is being run to benefit two charities- Senior Citizens Services- Meals on Wheels and Rainbows. #0160;For race registration info and more about the charities- a href=http://www.geneRACEtion.org target=_blankspan style=font-weight: bold;GO HERE/span/aspan style=font-weight: bold;./span #0160; /div
Rest Day
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"Train Them How to Eat" with Skip Chase, 2009 CrossFit Affiliate Gathering - video [wmv] [mov]
"The Trouble With Government Grants" by Donald W. Miller, Jr., MD
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div class=Head id=dnn_ctr526_ItemDisplay_ArticleDisplay_divArticleTitle
div id=publishTitlespan id=dnn_ctr526_ItemDisplay_ArticleDisplay_lblArticleTitlestrongspan style=FONT-SIZE: 15px; FONT-FAMILY: VerdanaCheese Pancakes (yum!)/span/strong/span/div/div
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p class=copya href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330115705cad85970b-pi style=FLOAT: rightimg alt=Cottagecheese_pancakes class=at-xid-6a00e00986beda88330115705cad85970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330115705cad85970b-320wi style=MARGIN: 0px 0px 5px 5px //a 4 pancakes = 4 blocksbr /Makes 8 pancakes total./p
p class=copyIngredients:br /¼ cup flourbr /1 cup 2% cottage cheesebr /1 cup egg substitutebr /2 Tsp. canola oilbr /2 cups mixed berries - divided/p
p class=copyInstructions:br /Mix up and pour onto griddle to cook. Top each serving with 1 cup of mixed berries. May be sweetened with 1 tablespoon agave syrup./p
div class=Head id=dnn_ctr526_ItemDisplay_ArticleDisplay_divArticleTitle
div id=publishTitlespan id=dnn_ctr526_ItemDisplay_ArticleDisplay_lblArticleTitlestrongspan style=FONT-SIZE: 15px; FONT-FAMILY: VerdanaWicked Good Chicken Salad (great name!)/span/strong/span/div/div
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p class=copy(Makes 3, 4-block protein wraps)/p
p class=copyIngredients:br /1 Can of All White Meat Chicken In Water (12oz)br /½ Avocado Dicedbr /½ Tomato Dicedbr /2 Tbsp Diced Onionbr /1 clove of Garlic, Dicedbr /1 Tbsp Mustardbr /Fresh Cracked Black Pepper, to tastebr /Green Leaf Lettuce (optional)/p
p class=copyInstructions:br /Open and Drain Chicken. Rinse Chicken under water to help remove salt. Add all ingredients into mixing bowl and mix until all ingredients are blended together. Wrap the chicken salad in the lettuce, low carb wrap, or small pita.#0160;Balance with a side salad and a piece of fruit. Eat and enjoy a healthy lunch or dinner./p/span/div/span/div
pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330115705a2376970b-pi style=FLOAT: rightimg alt=3460452608_61e9ee7d15 class=at-xid-6a00e00986beda88330115705a2376970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330115705a2376970b-320wi style=MARGIN: 0px 0px 5px 5px //a With summer fast approaching and the dreaded “bikini” season right around the corner, you are probably starting to plan your summer vacation.#0160; Does this mean going on a cruise and eating at the buffet or lying on a beach and drinking lots of margaritas?#0160; Well, it doesn’t have to be that way.#0160; Fitness vacations are becoming more and more popular./p
pWhy work so hard to get in shape and then spend a week throwing it away?#0160; You can take a great vacation and continue to get in shape at the same time.#0160; Check out these fitness vacations, who knows, maybe one of them will be for you./p
pThere is a Bikini Boot Camp at Amansala, Mexico.#0160; Bikini Boot Camp vacations are full of fun, fast-paced fitness activities.#0160; This is a six night program which is limited to 25 men and women.#0160; Days include a beach or jungle power walk, power abdominal sessions, and excursions to the nearby jungle for swimming and snorkeling, visits to the Mayan ruins, and beachside massages.#0160; And what could be better then a resort in Mexico?/p
pNot into Bikini Boot Camp?#0160; What about Wildfitness in Kenya or Greece?#0160; You can travel to one of the top beaches in the world on the Kenyan coast or to a remote retreat in the mountains of Greece.#0160; You will spend your vacation swimming, running, doing yoga, diving, windsurfing and surfing, or deep sea fishing depending on the location.#0160; Of course, all this activity can also be balanced out by massages and sunbathing.#0160; /p
pCheck out these a href=http://www.msnbc.msn.com/id/30137945/?pg=1#Travel_IT_FitnessTravel target=_blankfitness vacations/a and more from msnbc.com.#0160; It looks like if you went to Kenya or Greece, you would be using some of the same kettle bells we use at the CrossFit gym. /p
pEven if a vacation devoted to fitness isn’t for you, there are other ways to sneak in activity on a trip.#0160; Take a bike tour instead of a bus tour if you want to explore a new city, or hike up that mountain instead of taking a cable car.#0160; If you’re really ambitious, do boot camp on the beach like Freedom Instructor Grizz!br //p
p
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embed allowfullscreen=true allowscriptaccess=always height=344 src=http://www.youtube.com/v/FE6DFTHwiTwamp;hl=enamp;fs=1 type=application/x-shockwave-flash width=425 //object/p
pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f653449970c-pi style=display: inline;img alt=HSPU class=at-xid-6a00e00986beda883301156f653449970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f653449970c-500wi //a /ppstrongWOD 4/29/2009:/strong If you are following the 3/1 cycle, today is your rest day.#0160; br /strongbr /quot;Swinequot;/strong/pp3 rounds for time of: /ppRun 800mbr /21 Knees to Elbowsbr /15 Jumping Ring Dipsbr /9 Burpees/ppLink to stronga href=http://www.bodylanguagephotography.com/BodyLanguage/Home.html target=_blankBody Language Photography/a/strong.#0160; They were the official on site photogs for the qualifiers.#0160; There are over 6000 photos- electronic downloads are $1.00 each.#0160; /p
Shoulder Press 1-1-1-1-1-1-1 reps
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Andrew Cattermole
Jeremy Thiel: On the CrossFit Games - video [wmv] [mov]
Dale Saran on CrossFit Risk Retention Group - CrossFit Radio [mp3]
pstrong1. SWAP IN:/strong Omega-3 eggs strongSWAP OUT:/strong Standard eggsbr /The Omega-3 fats in these enhanced eggs boost immunity, protect against Alzheimer#39;s disease, heart disease, and cancer, and may lessen symptoms of depression.#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160; br /stronga href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833011570597ca9970b-pi style=FLOAT: rightimg alt=Dark_beer class=at-xid-6a00e00986beda8833011570597ca9970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833011570597ca9970b-320wi style=MARGIN: 0px 0px 5px 5px //a 2. /strongstrongSWAP IN/strong Dark beer strongSWAP OUT/strong Light beerbr /Darker brews may have a few more calories per bottle than lighter versions, but in general they have far more antioxidants from the wheat and other grains used to make them. Limit your consumption to one or two servings per occasion. br /br /strong3. /strongstrongSWAP IN:/strong Olive-oil dressing strongSWAP OUT:/strong Creamy dressing br /Top your salad with an olive-oil dressing instead of creamy blue cheese or ranch and save about 90 calories per two tablespoons. A reduced-fat olive-oil dressing saves a whopping 120 calories per serving.br /br /strong4. /strongstrongSWAP IN:/strong Mustard, low-sodium soy sauce, salsa strongSWAP OUT:/strong Ketchup and mayonnaise br /Condiments like mayonnaise and ketchup add unwanted calories and sodium to your foods. Minimize calories while adding flavor and nutrition with mustard (ground style) and salsa, which contain antioxidants, and low-sodium soy sauce.br /br /strong5. /strongstrongSWAP IN:/strong Organic fat-free milk strongSWAP OUT:/strong 2% milkbr /Eight ounces of fat-free milk saves you more than 30 calories and four grams of fat over two-percent milk. Organic milk can help you avoid trace amounts of chemicals and hormones. br /br /strong6. /strongstrongSWAP IN:/strong Kefir strongSWAP OUT:/strong Yogurtbr /Yogurt is a great source of calcium but often comes with lots of sugar and without healthy live bacteria. Either replace that sugary yogurt with#0160;sugar-free plain yogurt,#0160;or try Kefir, a low-fat liquid yogurt with extra live cultures to boost immunity. br /br /strong7. /strongstrongSWAP IN:/strong Pomegranate or cranberry juice and club soda strongSWAP OUT:/strong Sugary fruit drinksbr /Try club soda mixed 1:1 with a 100-percent fruit juice like pomegranate or cranberry—both of which are loaded with the powerful cancer fighters anthocyanidins—to save 50 calories per serving over a sugary fruit drink. br /br /strong8. /strongstrongSWAP IN:/strong Natural peanut butter and fruit spread strongSWAP OUT:/strong Standard peanut butter and jellybr /Look for a quot;natural-stylequot; peanut butter that has ground peanuts, salt, and nothing more. Pair it with a real fruit spread that lists fruit as the first ingredient with no added sugar (corn syrup, sucrose, or high-fructose corn syrup).br /br /strong9. /strongstrongSWAP IN:/strong Roasted chicken strongSWAP OUT:/strong Deli meatsbr /Buy a roasted chicken or turkey breast from the deli (without the skin) and use it instead of high-fat pastrami, salami, and other deli meats. If you store it in the meat/cheese drawer, it will stay fresh for one week. br /br /strong10. /strongstrongSWAP IN:/strong Part-skim mozzarella or feta cheese strongSWAP OUT:/strong Brie or cheddarbr /Brie and cheddar are loaded with saturated fat and calories. Make the switch to feta cheese or part-skim mozzarella and save about 30 calories and five grams of fat per ounce. /p
pstrongNote: I looked up Omega-3 eggs to find out where to get them and read about a report from the CSPI saying it#39;s just a label that egg-makers are putting on their egg cartons. Anyone know if there is such a thing and, if so, where to buy the real deal?/strong/p
pemSource: Runner#39;s World/em#0160;/p
