Monthly Archives: April 2009

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833011570568c3f970b-pi style=FLOAT: rightimg alt=3214807510_d094b206b3 class=at-xid-6a00e00986beda8833011570568c3f970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833011570568c3f970b-320wi style=MARGIN: 0px 0px 5px 5px //a Today we’re spotlighting the lead instructor at our Freedom location, Erin Evans.#0160; Erin has been with BTB a long time and served as an instructor at two other camps before starting the Freedom location last year.#0160; So a lot of you have met Erin and know what a wonderful role model she is!#0160; Here’s Erin’s story:br //p pI#39;ve been a runner since high school, and in May 2006 I was at dinner with John Williams and Paige Stanley who were singing the praises of boot camp.#0160; I thought about signing up, since the program sounded fun, and MUCH different than my regular workouts.#0160; I knew it would be a good way to work out bad feelings of my dad#39;s recent passing. br //p pOur friend Greg was a boot camper that month and loving it, so he invited me to bring a friend day. The alarm went off that morning, it was raining, I turned off the alarm and went back to bed. No BAF for me! But then after talking to JW and Greg about it more, I signed up for the June session at Piedmont. /p pThere are 2 factors that had I known in advance would have deterred me from joining boot camp:br //p p1. JW was an instructor....really!? JW? Wouldn#39;t have done it./p p2. There was a nutrition component. I had NO clue before I started, and good thing, because yet again, wouldn#39;t have done it. I used to workout so I could eat whatever I wanted....I didn#39;t want anyone telling me what I could and could not eat....or so I thought.#0160; I was so disgusted when I started to log my meals. Yuck, I ate b-a-d. br //p pI learned a lot of lessons that first month, but the 2 most important were 1) I could live without a daily bag of gummy bears and 2) Diet Coke is actually good (who knew!?)/p pWhen I did boot camp in June and quickly realized I had no strength anywherebr /other than my legs. It was time to step it up. I came back in August amp;br /September, taking off October to run my 2nd marathon. I shaved 26 minutesbr /off my marathon time....just one more way I could see boot camp making bigbr /improvements in my life. br //p pI came back for November and became an instructor in Dec/January. I moved to our Decatur camp when it opened in 2007, and then over to Freedom / Candler when BTB opened the camp in March 2008. It#39;s unbelievable to think we#39;ve been meeting nearly every AM at Manual#39;s forbr /over a year!/p pWe started Freedom with 5 instructors...4 of whom had been at 2 different BTB boot camps before this, so we took all we loved from both and made, what I think, is a pretty awesome boot camp! The Freedom crew is determined, hard working and not afraid of whatever it is we may face in a day (and trust me, at Freedom...we encounter a lot!). We now have 10 instructors and this month 25 campers....my how we#39;ve grown!/p pAnd I have grown too. From being an overtrained runner, to loving boot camp, and starting CrossFit....BTB has changed my life in many fabulous, significant ways. This month I#39;ve started with the CrossFit Endurance program, and am excited about taking my fitness to a whole new level! I#39;m aiming for a sub 4 hour marathon on June 21 and then a 3:45 in the fall.br //p pAny morning I can get up and workout out with the Freedom crew I am excited. Even the worst mood is changed just by being surrounded by all the fabulous instructors and campers we have. Who knew I could have so much fun at that crazy hour of the morning!?/p pBeing part of BTB @ Freedom is definitely the highlight of my day....but duty calls after 7AM. By daylight, I am a Marketing Manager for Elekta, Inc - a leading worldwide provider of oncology amp; neurosurgery solutions – the machines that deliver radiation to cancer patients, the software that plans their treatment and manages their patient records as well as a device that allows for precision brainsurgery, without cutting. I have the privilege of managing our Strategic Marketing And Referral Techniques Program (yes, that#39;s SMART for short), helping our customers in North America develop marketing programs in their local communities. I absolutely love what I do, from start to finish, 5:30 AM to 5:30 PM./p pI often travel for work and while I still love exploring new places by taking a run through town, boot camp has taught me great exercises to do in a hotel room or local park....anywhere can be your playground and a great place to get a workout!/p pI thank Jeff amp; Melissa for giving me the opportunity to be part of the Freedom Boot Camp. It#39;s such an honor to be out there every day with our awesome instructors, JW, Greg, Mark, Lauren, Kim, Grizz, Sara, Julie, Shelby amp; Tim. Jeez, they can really make you laugh a lot before 7 in the morning!/p pSo it#39;ll be 3 years this June that I#39;ve been lucky enough to be part of the BTB family....here#39;s to another 3!br //p pErin, we’re the lucky ones!#0160; Your smile, enthusiasm and encouragement has helped a lot of people change their lives.#0160; Thanks so much for all that you do!!br //pbr / pJust as Erin was invited to Bring a Friend day all those years ago, we are hoping you will invite your friends to come out and play tomorrow.#0160; The more the merrier, so round up everyone you can for another great workout.#0160; Please remind your friends to arrive by 5:45 and to bring water./p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f5ff6f7970c-popup onclick=window.open( this.href, #39;_blank#39;, #39;width=640,height=480,scrollbars=no,resizable=no,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0#39; ); return false style=display: inline;img alt=CF-GPP-AD class=at-xid-6a00e00986beda883301156f5ff6f7970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f5ff6f7970c-500wi //a /pbr /divWOD 4/27/2009:#0160;/divbr /divBack Squat 3-3-3-3-3/divbr /divAfter a proper warm up and skill check on the back squat- work up to your 3 rep max. Check your last recorded 3x5 and start with 80% of your previous number. #0160;/divbr /divspan style=color: #131313; font-family: Helvetica; font-size: 10px; line-height: 0px; p style=padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-weight: inherit; font-style: inherit; vertical-align: baseline; margin-top: 0px; margin-right: 0px; margin-left: 0px; font-size: 1.4em; line-height: 1.3; color: #616161; margin-bottom: 1.4em; span style=padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-weight: inherit; font-style: inherit; vertical-align: baseline; margin-top: 0px; margin-right: 0px; margin-left: 0px; line-height: 1.3; margin-bottom: 1.4em; font-size: 13px; background-color: #ffffff; color: #000000; span style=font-family: Verdana;Mark Rippetoe offers another reason why pushing your knees out as you squat is essential for optimal mechanics. When the knees track in, the femur impinges on the hip pointer, and proper movement of the hip is limited./span/span/pp style=padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-weight: inherit; font-style: inherit; vertical-align: baseline; margin-top: 0px; margin-right: 0px; margin-left: 0px; font-size: 1.4em; line-height: 1.3; color: #616161; margin-bottom: 1.4em; emspan style=font-size: 13px; background-color: #ffffff; color: #000000; span style=font-family: Verdana;quot;When we squat, the standard range of motion criterion for the exercise is “below parallel,” defined as the hip joint identified at the apex of the hip angle (the “corner” in your shorts over the hip) as it drops below the knee (the top of the patella). Most people that have trouble with the squat are having trouble getting good depth while keeping their low back from rounding. Pretty much anybody can get deep if they allow the lumbar spine to relax into flexion, a phenomenon known in some circles as “butt wink”. But I have found that almost every single human being on this planet can squat below parallel with pretty good back position if their stance is correct and if they simply shove their knees out to the sides at the bottom. This is because a type of impingement occurs at the bottom of the squat that is relieved by shoving out the knees, and at the same time an improvement occurs in the way the hips workquot;/span/span/emspan style=font-family: Verdana;br //span/pp style=padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-weight: inherit; vertical-align: baseline; margin-top: 0px; margin-right: 0px; margin-left: 0px; font-size: 1.4em; line-height: 1.3; color: #616161; margin-bottom: 1.4em; span style=color: #000000; font-size: 13px; line-height: 16px; span style=font-family: Verdana;View the rest of this article in the /span/spana href=http://journal.crossfit.com target=_blankspan style=font-weight: bold;span style=font-family: Verdana;CrossFit Journal/span/span/aspan style=color: #000000; font-size: 13px; line-height: 16px; span style=font-family: Verdana;. #0160;/span/span/p/span/div

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

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CrossFit Certification Seminars: Indianapolis Metropolitan Police Department
Indianapolis, IN, Ft Riley, KS, West Point FMWR Fitness Center West Point NY, and CrossFit Las Vegas, Las Vegas, NV

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CrossFit Certification Seminar Trainer's Workout, CrossFit Journal Preview - video [wmv] [mov]

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f5f8a44970c-pi style=FLOAT: rightimg alt=Man_eating_meat class=at-xid-6a00e00986beda883301156f5f8a44970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f5f8a44970c-320wi style=MARGIN: 0px 0px 5px 5px //a Doctors are most people’s source for health and nutrition information. But no one really asked where they get their information from? Could it be from what they pick up in mainstream media? Or it is something in a journal somewhere? The fact is that the medical community as a whole is throwing around some wrong assumptions which could be one of the reasons for the health crisis we are in today. This is not to say that doctors are not trying to help people, but just that most of them probably took one basic course on nutrition in medical school and that was it!/p pWhen it comes to meat, it has gotten a bad reputation. But like many things it based on false assumptions and only one set of conditions. When scientists needed a reason for the increased heart diseases back in the 1950s, they found their scape goat….meat. Using the same rationale I could say use of automobiles is up since then too, so cars cause cancer….but see how ridiculous that sounds?/p pLet’s see the 2 biggest opinions probably most in the medical community still hold on to….and why they could be wrong and actually make you sicker in the process/p pstrong p- Opinion: Meat gives you colon cancer; Reality: Misinformed and wrongly drawn conclusions. - /p/strong p/p pI think what it needs to state is that stronga diet higher in processed meats (high in chemicals and preservatives), high in unstable (polyunsaturated vegetable oils)/destructive (trans)fats along with a low nutrient/antioxidant (fruit/veg) diet can increase the amount of possible destruction to the colon lining and cancer./strong We have heard the “meat” and “fat” is bad for you for a long time, but yet have many non-industrialized civilizations like the Masai and Inuit who show little to no heart disease or cancers (well until a westernization diet comes in higher in processed foods, additives, chemicals, sugars, and rancid polyunstarated fats).#0160;#0160; /p pstrong- Opinion: Meat (or more specifically Sat Fat in meat) gives you heart disease; Reality: Misinformed and wrong again./strong - You could also add in here that advice that “all cholesterol is bad and the best way to eat is low fat”. Wrong assumptions once again. Again there are plenty of civilizations devoid of heart disease that live on a higher fat intake diet and mostly from saturated and monounsaturated fats (MUFAs). What you will find in common with those people is a lower amount of PUFAs especially in regards to vegetable oils and low consumption of sugar as well. The paranoia about sat fats and heart disease is also known as the “lipid hypothesis”, in which concludes sat fat and cholesterol intake from meats raised blood cholesterol which in turn lead to increased risk of heart diseases. The truth is that saturated fats are important for hormones and cell membrane structure. It is true strong“you are what you eat” when it comes to fats./strong If you substitute in low quality and unstable vegetable oils and add in more rancid and processed meats, don’t expect good things to happen. strongThe quality of your meats and fats is important,/strong that is if you like good health. We are only as healthy as our cellular structures, so what do you want them made out of? /p pAs for the Vegetarians who say they are healthier without meat….. (sorry guys!) emThe annual all-cause death rate of vegetarian men is slightly more than that of non-vegetarian men (.93% vs .89%); the annual death rate of vegetarian women is significantly more than that of non-vegetarian women (.86% vs .54%) (/ememAm J Clin Nutr 1982 36:873)/em/p pIf you choose a lifestyle of eating based on values, that is your choice. However if you are choosing one based on health, then you need to know all the facts.#0160; Meat is not the bad guy, medical folks are just “guessing” at best (remember that whole “low fat” craze that now the mainstream medical community is saying was maybe not a good idea….yup, they guessed wrong…Oops). Medical care needs helps.#0160;With escalating rates of obesity, diabetes, arthritis, cancers and everything else we need to take action where it counts, in getting people to focus on a proper lifestyle of prevention including nutrition and exercise. Doctors are overwhelmed with patients nowadays and don’t even have but 5 minutes to talk, diagnose and move on to the next person. They are being overwhelmed and need our help! strongSo it’s time for YOU to help and teach your doctors something! /strong/p pTo sum up the point of all this:/p ul listrongMeat is NOT bad for you,/strong but BAD meat is bad for you. Remember, anything you eat is only as good as the source it comes from. So aim for high quality (grass fed) meats and stay away from processed ones with lots of chemicals and preservatives (luncheon meats, sausage, hotdogs). listrongAvoid vegetable oils/strong. Replace the your PUFAs with better quality#0160;MUFAs (like olive oil, avocado).#0160; #0160; listrongGet Your Fruits and Vegetables. /strongWe are not eating the whole animal and getting all those vitamins and minerals from the beef liver and other places. So make sure you get in plenty of healthy vitamins, minerals, antioxidants from fruits and vegetables. listrongControl Insulin/strong with the foods that you choose. Get rid of sugar intake#0160;and remember you can lose weight with insulin control and reduced calorie intake. So,#0160; make your meals balanced and don’t let your blood sugar get out of control. listrongRemove Chemicals from your diet/lifestyle,/strong as the more you ingest/breathe/absorb, the more that can go around and create damage internally leading to possible increased oxidation and cellular destruction. Aid your body in trying to keep the inside of you as clean as you can, and it will reward you in kind. listrongTrain in Moderation/strong -#0160;Follow the motto “intensity not duration”. Keep your workouts short and up the intensity#0160;or switch it up and#0160;take a longer, slower hike with less intensity.#0160; listrongEat in Moderation /strong- We know from the studies that reducing calorie intake can increase lifespan. One of the thoughts on why this is, is lowered oxidative damage. The more calories you burn and consume, the more oxygen is required and more free radicals created as a by product. /li /li/li/li/li/li/li/ul pIt’s your health and it#39;s#0160;time to take charge#0160;of your mind and body,#0160;as your doctor may be misinformed.#0160;Take some time to read up on this quot;opinonquot; - or better yet, abide by the principles above for a few weeks and see how you feel. Maybe we will all start to really see why our health is getting worse by the day./p pSource: Life Spotlight/health/p/p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f4f4466970c-pi style=FLOAT: rightimg alt=3459631643_57c04dd9b5 class=at-xid-6a00e00986beda883301156f4f4466970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f4f4466970c-320wi style=MARGIN: 0px 0px 5px 5px //a Are you looking for new ways to help you slim down?#0160; We know you have changed the way you are eating.#0160; And you have definitely changed the way you are exercising.#0160; So what else can you do to help you slim down or maintain your new healthy weight?br //p pHere are a few tricks that may help push your diet and fitness to the next level.br //p pstrongStart Smart/strong – When sitting down for lunch and dinner, begin your meal with a small salad or vegetables.#0160; This will help fill you up and will be lower calories then the other options on your plate.br //p pstrongSneak a Snack/strong – A few minutes before each meal, eat some healthy fat.#0160; A couple of nuts, a few slices of avocado, or a spoonful of peanut butter will help to activate ghrelin, a hormone that lets you know that you are full.br //p pstrongTry the 3 hour rule/strong – Keep your metabolism going by eating every 3 hours.br //p pstrongFill Up on Fiber/strong – Fill up on fruits and vegetables and you will be less likely to go for more calorie dense foods.br //p pCheck out these and more tips for slimming down in this article from a href=http://www.cnn.com/2008/HEALTH/diet.fitness/01/09/healthmag.sneaky.tricks/index.html target=_blankcnnhealth.com/abr //p pDo you have any of your own slim down tricks?#0160; What has worked for you?br //p

pspan style=color: #0000ff; span style=color: #000000; a href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301157054f228970b-pi style=display: inline;img alt=DSCF0133 class=at-xid-6a00e00986beda883301157054f228970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301157054f228970b-250wi style=width: 220px; title=DSCF0133 //aa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301157054f347970b-pi style=display: inline;img alt=DSCF0135 class=at-xid-6a00e00986beda883301157054f347970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301157054f347970b-250wi style=width: 220px; //aCongratulations to both Smugs and Ndiya for their efforts put forth in the Dirty South CrossFit regional qualifiers. #0160;Ndiya has qualified to go to the finals in California in July, finishing 6th overall in the female division. #0160;Smugs was in the mix until the final WOD on Sunday, which was an absolute crippler. #0160;I believe he finished 18th overall, but we#39;ll confirm that once the final results are posted. #0160;The Dirty South will definitely be represented by the best of the best. #0160;Out of Atlanta, we have 3 ladies (Ndiya, Shana A and Laura D) #0160;and one male- Brandon P. #0160; When you see these two in the gym- give them a big pat on the back. #0160;They deserve it. #0160;Way to make BTB proud! #0160;/span/span/pdivspan style=font-weight: bold;WOD 4/27/2009:#0160;/span/divbr /divquot;Angiequot;/divbr /divFor time:/divdiv100 pull ups/divdiv100 push ups/divdiv100 sit ups/divdiv100 squats/divbr / embed allowfullscreen=true allowscriptaccess=always bgcolor=#000000 flashvars=playerId=videolandingpageamp;playerTemplateId=fncLargePlayeramp;categoryTitle=amp;referralObject=3805995amp;referralPlaylistId=playlist height=275 id=mediumFlashEmbedded menu=false name=undefined play=false pluginspage=http://www.macromedia.com/go/getflashplayer quality=high salign=LT scale=noscale scriptaccess=always src=http://foxnews1.a.mms.mavenapps.net/mms/rt/1/site/foxnews1-foxnews-pub01-live/current/videolandingpage/fncLargePlayer/client/embedded/embedded.swf type=application/x-shockwave-flash width=305 wmode=false /

2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

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The Warrior Spirit: Part 4 A Warrior's Advantage by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

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Special Operations Warrior Foundation

diva href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330115703e8c41970b-popup onclick=window.open( this.href, #39;_blank#39;, #39;width=640,height=480,scrollbars=no,resizable=no,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0#39; ); return false style=DISPLAY: inlineimg alt=Invertedburpeedemo class=at-xid-6a00e00986beda88330115703e8c41970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330115703e8c41970b-500wi //a br //div divThe inverted burpee- click photo to enlarge./divbr / divspan style=FONT-SIZE: 13px; COLOR: #000000; LINE-HEIGHT: 14px; FONT-FAMILY: VerdanaThe Inverted Burpee: starting supine, kip (or sit-up and roll) to standing, kick-up to handstand. This burpee derivative involves similar amounts of work and greater skill than the traditional burpee.#0160;/span/div pspan style=FONT-SIZE: 13px; COLOR: #000000; LINE-HEIGHT: 14px; FONT-FAMILY: Verdana/spanspan style=FONT-SIZE: 11px; FONT-FAMILY: VerdanaUPDATE:#0160; BTB is being represented very well by Smugs and Ndiya.#0160; They have both made it into the medal round on Sunday- which means they are in the top 14 going into the final day.#0160; Ndiya is in 8th for the ladies division and Smugs is in 13th for the mens.#0160; With the points system, they both stand a huge chance to finish in the top 7 when it is all said and done- getting them to Cali.#0160; The WOD for Sunday is a Chipper:#0160; Row 1000m, 25 OHS 135/95, Run 100M, 50 KBS 55/35, Run 100M, 25 Burpees (yay burpees), 200m sprint to finish.#0160; Send good vibes.#0160; Will update as we have it.#0160; /span/p divspan style=FONT-WEIGHT: boldWOD 4/26/2009:#0160;/span/divbr / divFor Time:#0160;/div div100 inverted burpees./divbr / divI know what the big question is here. #0160;And, yes, these count towards your Burpee Challenge if you are participating. #0160;br /br / br //div

Rest Day

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2009 CrossFit Games Great Basin Regional Qualifier Highlights - video [wmv] [mov]

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Todd Widman on The CrossFit Risk Retention Group, CrossFit Radio [mp3]

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2009 CrossFit Games Great Basin Regional Qualifier Women's Finals - video [wmv] [mov]

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Mike Caviston, Naval Special Warfare civilian employee, and his interpretation of the deadlift - video [wmv] [mov]

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