Monthly Archives: April 2009

pspan style=LINE-HEIGHT: normal; FONT-FAMILY: ArialToday we#39;ll be doing one of the three WOD#39;s from today down at the regionals. Except, we are going to add a little length to it. They are doing 3 WODs today- you are doing one.#0160; Check /spana href=http://www.crossfitdirtysouth.com target=_blankHERE/aspan style=LINE-HEIGHT: normal; FONT-FAMILY: Arial for updates. /span/p pspan style=LINE-HEIGHT: normal; FONT-FAMILY: ArialToday#39;s WOD:br /span style=font-family: Times New Roman;span style=FONT-SIZE: 11.5pt; COLOR: black5 Rounds for time of:/spanspan 1:p=1:p style=text-decoration: underline;span style=COLOR: blacko:p/o:p/span/span/span/span/p pspan style=font-family: Times New Roman;span style=FONT-SIZE: 11.5pt; COLOR: black20 Double Undersbr //span/spanspan style=font-family: Times New Roman;span style=FONT-SIZE: 11.5pt; COLOR: black10 Wall Ball#0160;#0160;(20#/14#)br //span/spanspan style=FONT-SIZE: 11.5pt; COLOR: blackspan style=font-family: Times New Roman;1 Rope Climb 15 ft.#0160;/span/spanspan 1:p=1:p style=text-decoration: underline;span style=COLOR: blacko:p/o:p/span/span/p pspan 1:p=1:p style=text-decoration: underline;/span#0160;/p

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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Crossfit Al Asad, Iraq

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"Sumo-deadlift High-pull" by Rachael Medina, CrossFit Journal Preview - [wmv] [mov]

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833011570455810970b-pi style=FLOAT: rightimg alt=Ry%3D400 class=at-xid-6a00e00986beda8833011570455810970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833011570455810970b-320wi style=MARGIN: 0px 0px 5px 5px //a Since a lot of people in Atlanta seem to be transplants, most of us know how hard it can be to meet people in a new city.#0160; That is why Karen Zuliani, a Piedmont PM boot camper, decided to start boot camp after moving to Atlanta from Detroit in July 2008.#0160; She thought it would be perfect since she had just done a three month boot camp back home to get in shape for her wedding.#0160; Little did she know it was going to kick her booty…but in a good way!#0160; /p pShe was a little nervous on her first day, but she gave it her all.#0160; Right off the bat the instructors were intense, and she thought “What the heck am I doing?”!#0160; However, it is their intensity and genuine desire to see you succeed and grow, that helped Karen believe that she could do this.#0160; Not to mention, she found that all of the instructors were pretty funny and very nice people.#0160; /p pKaren’s goal was not to lose weight but to tone up, and she can really tell that she is toning up all over.#0160; She thought she had been in good shape before joining boot camp, but she realized very quickly how much more you can do if someone just pushes you outside of your comfort zone.#0160; She also liked that there were other boot campers that were more advanced than her.#0160; She challenged herself by setting her sights on them and trying to keep up.#0160; /p pKaren has seen a vast improvement in my fitness overall.#0160; She could barely jog when she started, and she is now training for the Peachtree Road Race!#0160; Karen says that the sense of pride you have when you are done for the day, and you know you really worked hard, makes you feel great!#0160; /p pShe loves that you are never bored since the workouts are constantly different, which for her is great because she says she tends to get bored easily.#0160; She stays dedicated to this program not only because it works but also because it is fun.#0160; Karen says she will definitely be bummed when she moves back to Detroit and she does not have Piedmont PM to go to each night.#0160; Having boot camp as her focus helped her to get through this year, and has inspired her to keep her fitness going even when no one is watching!/p pHere are Karen’s PT results from when she started in September to this April:/p p#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;September#0160;#0160;#0160;#0160;#0160;#0160;Aprilbr /Run:#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;8:42#0160;#0160;#0160;#0160;#0160;#0160;#0160;5:33br /Plank:#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;1:29#0160;#0160;#0160;#0160;#0160;#0160;#0160;2:50#0160;br /Sit-ups:#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;31#0160;#0160;#0160;#0160;#0160;#0160;#0160;43#0160;br /Tricep Dips:#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;37#0160;#0160;#0160;#0160;#0160;#0160;#0160;45br /Push-ups#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;16#0160;#0160;#0160;#0160;#0160; #0160;11br /Push-ups (facilitated)#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160;#0160; #0160;17#0160;#0160;#0160;#0160;#0160;#0160;23/p pKaren says she could not have been motivated to change her habits and her life without BTB and all the amazing instructors.#0160; And we know that all of the Piedmont PM instructors will miss Karen when she makes the move back to Detroit.br //p br / pP.S.#0160; Don#39;t forget, next Wednesday, April 29th is Bring A Friend Day at all BTB Boot Camp locations.#0160; So start rounding up your friends, family, coworkers, enemies, and anyone else who wants to give boot camp a try.#0160; This is a great way to show people why you have been working so hard all month.#0160; And if you and your friends sign up for next month, you both get a discount!/p

diva href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f47b394970c-pi style=display: inline;img alt=Danny class=at-xid-6a00e00986beda883301156f47b394970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f47b394970c-500wi //a br //divdiv2 new heroes in a single week. #0160;Not cool. #0160;Lets honor these guys in the way it is deserved. #0160;Go hard. #0160;/divbr /pspan style=font-family: Arial; line-height: normal; white-space: pre-wrap; span style=font-weight: bold;quot;Dannyquot;/span Complete as many rounds in 20 minutes as you can of: 24 inch Box Jump, 30 reps 115 pound Push Press, 20 reps 30 Pull-ups #0160;/span/pdivspan style=font-family: Arial; line-height: normal; white-space: pre-wrap; Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye./spana href=http://robbwolf.com/wp-content/uploads/2009/04/r_wolf_and_crossfit_com_boards-11.pdf/a/divdivspan style=font-family: Arial; line-height: normal; white-space: pre-wrap;br //span/divdivspan style=font-family: Arial; line-height: normal; white-space: pre-wrap;GOOD LUCK to our individual competitors, Ndiya and Smugs in this weekends regionals. The WODs appear to be nasty, and the competition fierce. I will do my best to post updates here on our blog. You can also see regular updates on the /spana href=http://www.crossfitdirtysouth.com target=_blankspan style=font-weight: bold;Dirty South/span/aspan style=font-family: Arial; line-height: normal; white-space: pre-wrap; website. /span/divbr /diva href=http://robbwolf.com/wp-content/uploads/2009/04/r_wolf_and_crossfit_com_boards-11.pdfRobb Wolf CrossFit Compilation/a#0160;This is a great compilation of Zone and nutrition questions from Robb Wolf#39;s blog. #0160;Robb is the CrossFit performance nutrition guru and is bringing his road show to BTB in November. #0160;Check the link in the side bar for information.br //div

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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CrossFit Central: Fittest Games Challenge - video [wmv] [mov]

p class=subheadHere are the rest of the nutrition myths we started telling you about the other day../p p class=subheadstrongspan style=FONT-SIZE: 14px; FONT-FAMILY: Verdana6. Antioxidants prevent cancer and heart disease./span/strong/p pSo far, the best studies -- trials that randomly assigned people to take antioxidants or a placebo -- have flopped: /p pstrongCancer./strong In two trials, high doses of beta-carotene raised the risk of lung cancer in smokers. In other studies, the antioxidant had no impact on skin, mouth, or throat cancer. And when European researchers pooled the results of 14 studies on more than 170,000 people, they found that vitamins A, C, E, and beta-carotene -- separately or together -- failed to cut the risk of cancers of the colon, pancreas, stomach, or esophagus (emLancet 364/em: 1219, 2004)./p pstrongHeart disease./strong quot;With vitamin E and heart disease, the evidence looked rosy a few years ago,quot; says Meir Stampfer, chairman of the department of epidemiology at the Harvard School of Public Health. Since then, researchers examined evidence from three trials testing beta-carotene supplements on 70,000 people and five trials testing vitamin E on 29,000 patients at high risk of cardiovascular disease (emCardiovasc. Drugs Ther./em 16: 411, 2002)./p pquot;The results of these trials have been disappointing and failed to confirm any protective effect of these vitamins for either cancer or for cardiovascular disease,quot; wrote Robert Clarke of the Radcliffe Infirmary in Oxford, England./p pThat#39;s not to say that all antioxidants are useless.#0160;A large trial is still testing whether vitamin E and selenium can prevent prostate cancer. The mistake#0160;is to assume that if antioxidants work, it#39;s because they#39;re antioxidants. To say that a food is rich in antioxidants is actually meaningless./p p class=subheadstrongspan style=FONT-SIZE: 14px; FONT-FAMILY: Verdana7. A high-fiber diet prevents colon cancer/span/strong/p pquot;The National Cancer Institute believes eating the right foods may reduce your risk of some kinds of cancer,quot; said the All-Bran label in 1984. quot;That#39;s why a healthy diet includes high-fiber foods like bran cereals.quot; Within months, President Reagan underwent surgery for colon cancer. The media advised people to eat more fiber to lower their risk. But the evidence wasn#39;t as airtight as it sounded./p pIn 2000, two trials testing fiber-rich diets on precancerous colon polyps came up empty. One found no fewer polyps in roughly 1,000 people who ate a diet rich in fiber (33 grams a day) and fruits and vegetables (6Vz servings a day) than in 1,000 people who ate their usual diet (with about 19 grams of fiber) for four years (emNew Eng. J. Med. 342/em: 1149, 2000.)#0160;A second trial found no fewer polyps in 700 people who ate 14 grams a day of wheat bran fiber than in nearly 600 people who ate only 2 grams a day of fiber for three years (emNew Eng. J. Med. 342/em: 1156, 2000)./p pIt#39;s always possible that the trials didn#39;t last long enough, but many experts have thrown in the towel. The theory is close to being disproved. But don#39;t throw out your All-Bran yet. People should still eat fiber because we have strong evidence that it has other benefits./p pAmong them: quot;Fiber -- especially grain fiber -- has been consistently linked to a lower risk of cardiovascular disease,quot; Stampfer explains. Researchers aren#39;t sure how fiber may protect the heart, but the link shows up in study after study (emArch. Intern. Med. 164/em: 370, 2004.) quot;And there#39;s no question that fiber decreases the risk of constipation and diverticulitis,quot; he adds. quot;They#39;re not marquee diseases, but they make people uncomfortable and kill some.quot; /p p class=subheadstrongspan style=FONT-SIZE: 14px; FONT-FAMILY: Verdana8. Don#39;t drink milk if you have a coldspan id=fck_dom_range_temp_1240496956687_341/span/span/strong/p pquot;Milk makes mucus,quot; goes the conventional wisdom. Yet few studies have tested milk#39;s effect on cold sufferers. (OK, so it#39;s not a life-or-death issue that#39;s crying out for research funds.) However, Australian researchers took up the challenge in 1990 (emAmer. Rev. Respir. Dis. 141/em: 352, 1990). They infected 50 volunteers with a cold virus and asked them to keep track of how much milk or other dairy foods they consumed for 10 days. Meanwhile, all used tissues were weighed to measure nasal secretions./p pThe results: Mucus ranged from zero to 1 ounce a day, and milk ranged from zero to 11 glasses a day, but one had nothing to do with the other./p pstrongspan style=FONT-SIZE: 14px; FONT-FAMILY: Verdana#0160;9. Hamburgers are safe to eat when the meat is no longer pink/span/strong/p pChicken is safe when the pink is gone, the juices run clear, the leg moves easily in its socket, or the thigh reaches an internal temperature of 180 degrees F (17O degrees F for a breast).#0160; But ground beef is a different story. E. coli O157:H7 can survive even when the pink is gone and the juices are clear. And you don#39;t want to mess around with O157:H7. In some people, it can cause severe bloody diarrhea and stomach cramps. They#39;re the lucky ones./p pRoughly 2% to 7% of infections -- often those in the elderly and children under 5 -- lead to hemolytic uremic syndrome. Red blood cells are destroyed, the kidneys fail, and even with intensive care, 3% to 5% die. (Antibiotics don#39;t help and may even hurt.)/p pSo, how can you tell when your burger is done? Use a thermometer to make sure the internal temperature reaches 16O degrees F. (Chain restaurants typically cook burgers enough to kill E. coli.) Beyond burgers, make sure your milk, juice, or apple cider has been pasteurized. Pasteurizing heats beverages enough to kill the E. coli./p pstrongspan style=FONT-SIZE: 14px; FONT-FAMILY: Verdana10. Being overweight is largely a threat to your heart and risk of diabetes/span/strong/p pExtra pounds can make your heart pound when you exercise. Maybe that#39;s why people remember that being overweight puts a strain on the heart. And many know that the risk of diabetes shoots up with weight gain. But they tend to forget that obesity can wreak havoc elsewhere. For example, after tobacco smoking, obesity is the principal cause of cancer in the U.S./p pquot;Being heavy or gaining weight as an adult increases the risk for a number of cancers,quot; says Rachel Ballard-Barbash of the National Cancer Institute. quot;The list includes postmenopausal breast cancer, colorectal cancer, endometrial cancer, esophageal cancer, and kidney cancer.quot;/p pAnd it#39;s not just cancer./p pquot;Many people aren#39;t aware that obesity also increases the risk of stroke, hypertension, gastroesophageal reflux disease, gallstones, osteoarthritis, and venous thrombosis -- that#39;s when blood clots form in the legs and sometimes travel to the lungs,quot; says JoAnn Manson of Harvard Medical School and Brigham and Women#39;s Hospital in Boston./p pquot;Even a weight gain of 15 to 20 pounds during adulthood increases the risk of diabetes, high blood pressure, and coronary heart disease,quot; she adds. On the flip side, losing 10 to 20 pounds can cut those risks. quot;If you#39;re overweight, losing even 5% to 10% of your starting weight can significantly improve blood pressure, cholesterol levels, and blood sugar levels,quot; says Manson./p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f4776aa970c-pi style=FLOAT: rightimg alt=3200801137_7dddbc81c3 class=at-xid-6a00e00986beda883301156f4776aa970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f4776aa970c-320wi style=MARGIN: 0px 0px 5px 5px //a You are only a few days away from the Weekend Warrior Workout.#0160; If you have never been to one of these weekend workouts, we can#39;t wait to show you what they are all about.#0160; This is when all of our boot camp locations are able to get together for a giant workout.#0160; You get to meet other boot campers and other instructors and a great time is had by all./p pAre you not the fastest person at camp?#0160; Can you not do a ton of push ups?#0160; It doesn#39;t matter, just like at boot camp, everything we do at the WWW will be scaleable.#0160; Everyone is encouraged to attend.#0160; /p pIf you need more of a reason to come, this month, the WWW is being held by Piedmont AM.#0160; They have been very consistent at all of the past WWW and like to show case it on this a href=http://www.piedmontam.com target=_blankblog/a.#0160; You should really check it out to learn a little more about our Piedmont AM camp./p pThe workout will start at 8:30 on Saturday morning and will last about an hour.#0160; Please arrive at the Park Tavern parking lot no later then 8:15.#0160; Go here for a href=http://www.btbfitness.com/locations/midtown.asp target=_blankdirections/a. /p

Deadlift 1-1-1-1-1-1-1 reps

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Moab, UT

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John Welbourn, CrossFit Football, 2009 CrossFit Affiliate Gathering - video [wmv] [mov]

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f3ac16b970c-pi style=display: inline;img alt=Beansbigballs class=at-xid-6a00e00986beda883301156f3ac16b970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f3ac16b970c-500wi //a /pdivBeans has big balls./divbr /divspan style=font-weight: bold;WOD 4/23/2009:/span#0160;/divbr /divHelen/divbr /div3 rounds for time of:#0160;/divbr /divRun 400M/divdiv21 Kettlebell Swings 55/35/divdiv12 Pull Ups/divdiv style=text-align: auto;br //divdiv style=text-align: left;a href=http://www.ajc.com/metro/content/metro/atlanta/stories/2009/04/22/clermont_lounge_hotel_sale.html?cxntlid=homepage_tab_newstabspan style=font-weight: bold;Clermont lounge, hotel for sale/span/abr //divdiv style=text-align: left;br //divdiv style=text-align: left;Upcoming BTB Sponsored Race in Grant Park on 5/16. #0160;Go#0160;a href=http://www.scsatl.org/generacetion/span style=font-weight: bold;here#0160;/span/afor details and registration. #0160;As with all BTB sponsored race, any current client finishing in the over all top 3 or winning their age group gets their next month of training on us. #0160;We#39;ll be there at the end of the race with our usual caffeinated refreshments for the runners. #0160;/divdiv style=text-align: center;_____________________/divdiv style=text-align: center;br //divdivWayne Healy, a great friend to BTB, former boot camper/instructor, but most famously known for his guitar slinging role in the Freddie Jones Band, is playing a show on 8/28 at Chastain with Edwin McCain. #0160;This show is to support the#0160;a href=http://www.C5YouthFoundation.org./span style=font-weight: bold;C5 Youth Foundation./span/a/divdivGet youra href=http://www.C5YouthFoundation.org./#0160;/aspan style=font-weight: bold;a href=http://www.ticketalternative.com/Events/6416.aspxpresale tickets/a/span/divdivspan style=font-weight: bold;br //span/div

pstrongspan style=FONT-SIZE: 14px; FONT-FAMILY: VerdanaChicken with Jerk Sauce and Cool Pineapple Salsa/span/strong/p p id=statisticsa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330115703d91ab970b-pi style=FLOAT: right/a Prep Time: 25 minutes; Cook Time: 15 minutes; Yield: 4 servings/p p id=ingredientsa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330115703d91f3970b-pi style=FLOAT: rightimg alt=Jerkchickenmojo class=at-xid-6a00e00986beda88330115703d91f3970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330115703d91f3970b-500wi style=MARGIN: 0px 0px 5px 5px //a 1 Tbsp. honeybr /1 Tbsp. lime juicebr /1 C. pineapple… finely dicedbr /1/3 C. English cucumbers… seeded and finely dicedbr /1 Tbsp. fresh mint leaves… choppedbr /4 tsp. Olive Oil… dividedbr /4 boneless-skinless chicken breasts… about 5 ounces each, pounded to 1/2-inch thickbr /1 C. scallions… chopped (about 6 scallions)br /1/2 scotch bonnet pepper… seeded and finely minced (wear gloves when handling)br /1 clove garlic… mincedbr /1 tsp. fresh ginger… gratedbr /1 tsp. allspicebr /1 1/2 tsp. fresh thyme… choppedbr /1/2 C. Low Sodium Chicken Stockbr /2 Tbsp. reduced sodium soy saucebr /2 Tbsp. lime juice/p p id=directionsFor the salsa:br /In a small bowl whisk together the honey and lime juice. Combine the pineapple, cucumber and mint in a medium bowl, pour the dressing over and toss to combine. Set aside.br /br /For the chicken:br /Heat 2 teaspoons of olive oil in a large skillet over medium-high heat. Add the chicken breasts and cook for about 4 minutes on each side, or until browned and cooked through. Transfer the chicken to a plate and cover with foil to keep warm.br /br /Add the remaining 2 teaspoons of oil to the pan. Stir in the scallions, pepper, garlic, ginger, allspice, and thyme. Cook for 30 seconds over medium heat. Add the chicken broth and soy sauce until liquid is reduced by half, about 3 minutes. Stir in the lime juice. Put the chicken back in the pan and coat well with the sauce. Serve with the pineapple sals./p pemThis recipe is compliments of Dan Ferrell, one of BTB#39;s original fire breathers who now lives in Boston (I think). We miss you Dan!/em/p