Monthly Archives: May 2009

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156fb2f6c1970c-pi style=FLOAT: rightimg alt=3533843581_6e7bc7dcbd class=at-xid-6a00e00986beda883301156fb2f6c1970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156fb2f6c1970c-320wi style=MARGIN: 0px 0px 5px 5px //a Now that you have figured out what this whole boot camp thing is all about, it is time to tighten up on your diet.#0160; But some of you may not know where to start.#0160; This is where your instructors and some helpful hints come into play./p pWe have told you to clean out your kitchen of “bad” foods and go shopping for “good” foods, but what is good and what is bad?/p pRecently Michael Pollan, a food author, gave a lecture to scientists at the CDC.#0160; He shared with them his seven rules for eating and the seven words that sum up those seven rules.#0160; He believes that you should “Eat food, not too much, mostly plants.”/p pSo what does that mean?#0160; Well, it means to eat real food – vegetables, fruits, whole grains, fish and meat.#0160; And to avoid “edible food-like substances”./p pSo here are his Seven Rules for Eating:/p p1) Don’t eat anything your grandmother wouldn’t recognize as food.#0160; /p p2) Don’t eat anything with more than five ingredients, or ingredients you can’t pronounce./p p3) Stay out of the middle of the supermarket.#0160; You should shop the perimeter of the store where you find the fruits, vegetables, and meats.#0160; /p p4) Don’t eat anything that won’t eventually rot.#0160; There are exceptions to this rule, as in honey, but avoid things that never go bad…like Twinkies./p p5) It is not just what you eat, but how you eat.#0160; When you are eating a meal, stop eating before you are completely full.#0160; You should be satisfied, not stuffed./p p6) Enjoy meals with the people you love.#0160; Eat your meals at the dinner table, that is what it is for!#0160; Avoid eating meals in front of the TV./p p7) Don’t buy food where you buy your gasoline.#0160; /p pIs this all you need to know about how to eat right?#0160; Probably not, but it is a good start.#0160; You should also remember to eat 5-6 smaller meals through out the day instead of 2-3 large meals.#0160; And remember to drink a lot of water./p pYou can check out the BTB Nutrition Blog on a daily basis for recipes and tips.#0160; Also, for more information on Michael Pollan and his dietary guidelines, read thisa href=http://www.webmd.com/food-recipes/news/20090323/7-rules-for-eating target=_blankarticle/a.br //p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156fb05822970c-pi style=display: inline;img alt=CrossFit Training in Atlanta class=at-xid-6a00e00986beda883301156fb05822970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156fb05822970c-500wi //a /pdivSorry for the late post, but good job STG!!/divbr /divNotice: 3 spots have opened up in this weekends Double Under Clinic. #0160;If you want in- email stacy@btbfitness.com #0160;First come, first serve/divbr /divspan style=font-weight: bold;WOD 5/27/2009:/span If you are on the 3/1 cycle, today is your rest day. #0160;Otherwise:#0160;/divbr /divspan style=font-family: Arial; line-height: normal; white-space: pre-wrap; For Time: 7 rounds of 7 Overhead Squats 95/65 7 Box Jumps 20quot; 7 Clapping Push Ups- full range of motion with chest to ground/spanbr //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;Nutrition and The 90 meeting tonight at 7:30. WOD class cancelled./span/divdivspan style=font-family: Arial; line-height: normal; white-space: pre-wrap;br //span/divdiva href=http://www.nytimes.com/2009/05/10/nyregion/10chocolate.html?emc=eta1#0160;#0160;A healthy chocolate? And an emerging business./abr //divdivspan style=font-family: Arial; line-height: normal; white-space: pre-wrap;br //span/div

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

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CrossFit Trainer's Seminar, Golden Colorado

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Grace and CrossFit RRG - video [wmv] [mov]

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156fa9aa7a970c-pi style=FLOAT: rightimg alt=3548760707_008acafb83 class=at-xid-6a00e00986beda883301156fa9aa7a970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156fa9aa7a970c-320wi style=MARGIN: 0px 0px 5px 5px //a We are pretty sure that by week 4 your instructors have introduced you to one of our dearest friends, Dr. Izumi Tabata!#0160; But we thought you might want to know a little more about him./p pDr. Tabata is a Japanese fitness researcher.#0160; The Tabata Protocol was developed for Olympic caliber athletes.#0160; It consists of six to eight 20 second full speed sprints followed by rest periods of 10 seconds.#0160; Dr. Tabata’s study found that doing this kind of exercise 5 – 6 days a week increased both aerobic and anaerobic capacity at a greater level than an hour of endurance exercise./p pThe key to the a href=http://findarticles.com/p/articles/mi_m1608/is_5_20/ai_n6011850 target=_blankTabata Protocal/a is the rest periods.#0160; Conventional training suggests that a rest period should be 3 times as long as the period of work.#0160; But the Tabata protocol calls for a rest period that is half as long as the period of work. This gives a physical and mental break while keeping the intensity at a high level./p pAt boot camp, we have learned that you can apply the tabata protocol to almost anything.#0160; Tabata squats, tabata sprints, tabata, push-ups, tabata dips…well, you get the point!#0160;#0160; But apparently The Tabata Protocol can be influential in all aspects of life.#0160; Check out this article called a href=http://208.110.170.18/pdf2html/pdf2html.php?url=http%3A%2F%2Fwww.crossfit.com%2Fjournal%2Flibrary%2F39_05_Tabata_My_Job.pdfamp;images=yes target=_blankTabata My Job/a about working more efficiently.br //p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833011570a59f25970b-pi style=display: inline;img alt=Btb crossfit class=at-xid-6a00e00986beda8833011570a59f25970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833011570a59f25970b-500wi //a /pdivCheck out our beloved Freedom G-rizz! (left) Photo courtesy of AP news service and Yahoo news. #0160;This was taken at the World Beard and Moustache Championships in Anchorage, Alaska on 5/22. span style=font-weight: bold;#0160;/spana href=http://news.yahoo.com/nphotos/World-Beard-and-Moustache-Championships/ss/events/lf/052209beardmoustachespan style=font-weight: bold;World Beard and Moustache Championships/span/a/divbr /divspan style=line-height: normal; white-space: pre-wrap; Row 500 meters Body weight Bench press, 30 reps Row 1000 meters Body weight Bench press, 20 reps Row 2000 meters Body weight Bench press, 10 reps/spanbr //divdivspan style=line-height: normal; white-space: pre-wrap;br //span/divdivspan style=line-height: normal; white-space: pre-wrap;Scale as needed. /span/divdivspan style=line-height: normal; white-space: pre-wrap;br //span/divdivspan style=line-height: normal; white-space: pre-wrap;Reminder: No more signing in- yay! Scan cards are in and will be in the gym awaiting your arrival. Your card will stay at the front and you will just swipe in each day you come in. Stacy will be up front all day today and tomorrow to show you how to find your card. /span/divdivspan style=line-height: normal; white-space: pre-wrap;br //span/divdivspan style=line-height: normal; white-space: pre-wrap;Reminder #2: informational meeting about nutrition and The 90 challenge is still on for Wed and Thur nights at 7:30. Regular WOD classes are cancelled. The nutrition meeting is open to any BTB member and a guest. It is not required that you participate in The 90 to attend the informational meeting. If you are attending, please send an email to jasullivan at gmail dot com. If you are participating, be prepared to have your before photo taken. Dudes will be shirtless with a pair of workout shorts. Ladies, please wear a jogging top and stretchy type exercise pants. Photos will be taken behind cover. No excuses. /span/divdivspan style=color: #0000ff; text-decoration: underline;a href=http://hayesjeff.typepad.com/files/paleo-challenge-6.docspan style=font-weight: bold;T/span/aspan style=font-weight: bold;he 90/span/span/div

Run 5 K

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Colin Stuckert and Alex Zamudio, Key West Florida

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"The Squat: Actively Maintained Lumbar Support", Mark Rippetoe, CrossFit Journal Preview - video [wmv] [mov]

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CrossFit Heros - video [wmv] [mov]

diva href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330115709c4479970b-pi style=display: inline;img alt=Iwo jima class=at-xid-6a00e00986beda88330115709c4479970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330115709c4479970b-500wi //a a href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330115709c415e970b-pi style=display: inline;img alt=Fitness boot camp atlanta class=at-xid-6a00e00986beda88330115709c415e970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330115709c415e970b-500wi //a br //divdivHappy Memorial Day/divbr /divNOTE: The gym is only open for 9 am and 10 am classes today. #0160;/divbr /pspan style=font-weight: bold;WOD 5/25/2009:#0160;/span/pbr /divspan style=font-family: Arial; line-height: normal; white-space: pre-wrap; Four rounds for time of: 100 ft Walking lunge, carrying 30 pound dumbbells 24 inch Box Jump, 30 reps 30 pound Weighted pull-ups, 20 reps/spanbr //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;Starting tomorrow AM- new way to sign in at the gym. No more pen and paper! Scanner cards are in and will stay at the front desk for you for when you come in each day. Stacy will be at the front all day Tues and Wed to show everyone the skinny. /span/div

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Joy Nguyen, 2009 CrossFit Games Canada West Regional Qualifiers

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"Running as a Skill" with Brian Mackenzie by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

pspan style=font-weight: bold;WOD 5/24/2009:#0160;/span/pbr /divspan style=font-family: Arial; line-height: normal; white-space: pre-wrap; quot;Dianequot; 21-15-9 reps of: 225 pound Deadlift Handstand push-ups- head to ground each rep with full lockout at top is only variation to consider RX#39;d. Please hold yourself accountable and do not post an RX#39;d score if you do not have full ROM for this exercise. /spanbr //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;Use any of our normal modifications for the HSPU. If you are able to go upside down, but have not developed a full range of motion, try stacking up a couple of ab mats on the ground below your head to allow for a shortened range of motion. Or, try HSPU#39;s using the band. /span/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;span style=font-weight: bold;Holiday Hours: The gym will only be open for 9 am and 10 am classes on Monday. /span/span/divdivspan style=font-family: Arial; font-weight: bold; line-height: normal; white-space: pre-wrap;br //span/divdivspan style=font-family: Arial; line-height: normal; white-space: pre-wrap; Starting Tuesday: New, easier sign in process. Scanner cards are in and will stay at the front desk for you as you come in each day. Stacy will be at the front desk on Tues and Wed to show everyone. /span/div

Rest Day

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"The Clean and Jerk" by Mike Burgener - video [wmv] [mov]

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"Kipping" by Jeff Tucker, CrossFit Journal Preview - video [wmv] [mov]

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"In Attics and Closets, 'Biohackers' Discover Their Inner Frankenstein" by Jeanne Whalen - The Wall Street Journal

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