Monthly Archives: May 2009

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330115709cd6bd970b-pi style=FLOAT: rightimg alt=3534660186_e12a778f71 class=at-xid-6a00e00986beda88330115709cd6bd970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330115709cd6bd970b-320wi style=MARGIN: 0px 0px 5px 5px //a ...but please try to behave yourself./p pWe want you to have fun and enjoy the holiday weekend, but don#39;t throw away all the hard work you have done the past couple of weeks.#0160; Be mindful of what you are eating and try to get in some exercise./p pNeed some ideas for at home workouts?#0160; Check out this blog for a href=http://blog.btbfitness.com/2007/06/hellish-hotel-r.html#comments target=_blankhotel room workouts/a.#0160; And don#39;t forget to keep an accurate log book this weekend.#0160; Keeping your log book may help you to weigh the options of what you are eating.#0160; Is it really worth being thrown in The X on Tuesday?/p

pspan style=font-weight: bold;WOD 5/23/2009: /spanIf you are following the 3/1 cycle, today is your rest day. #0160;Otherwise:#0160;/pdivspan style=font-weight: bold;br //span/divdivspan style=font-weight: bold;span style=font-family: Arial; font-weight: normal; line-height: normal; white-space: pre-wrap; 21 Thrusters 95/65 100M sprint (stop sign run) 15 Thrusters 100M sprint 9 Thrusters 100M sprint/span/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; New, easier sign in starts on Tuesday. Stacy will be at front desk on Tues and Wed to show you as you come in. Scanner cards are in and will stay at the front desk for you as you come in each day. /span/div

"Michael"

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

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Miles Key, Berlin Wall

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CrossFit Level 2 Certification Seminar: Demonstration - video [wmv] [mov]

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Kristine Reinking, 2009 CrossFit Games Rocky Mountain Regional Qualifier - video [wmv] [mov]

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156fa7b737970c-pi style=FLOAT: rightimg alt=3548764463_b495d6770a class=at-xid-6a00e00986beda883301156fa7b737970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156fa7b737970c-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 Wednesday, May 27th, 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 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 $25 off the next month of boot camp.#0160; Use the coupon code: FRIEND to redeem.#0160; If multiple friends sign up, you receive discounts for all of them (email us for the promo code).#0160; /p pAlso, don’t forget about The WWW this weekend! Bring your friends and family for a little preview of what they can expect on Bring a Friend day!#0160; Meet at the Park Tavern parking lot at Piedmont Park.#0160; The meeting time is 8:15.br //p

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330115709c2f89970b-pi style=display: inline;img alt=Crossfit virginia highlands class=at-xid-6a00e00986beda88330115709c2f89970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330115709c2f89970b-500wi //a /pdivFelkey has balls/divbr /divspan style=font-weight: bold;WOD 5/22/2009:/span/divbr /divspan style=font-family: Arial; line-height: normal; white-space: pre-wrap; Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions/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;If you are new or have had little exposure to the Glute Ham Developer Sit Up, today is not going to be your day to jump in. Modifications are: Wall Ball Sit Ups 20/15 and Good Mornings with empty barbell ladies or mens bar depending on your gender. /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;If you are heading out of town for Memorial Day weekend- have a safe trip. Don#39;t forget our hours on Monday will be 9:00 am and 10:00 am classes only. Also, don#39;t forget the 7:30 class is cancelled next Wed and Thur for the nutritional info session. span style=font-family: Verdana; line-height: 15px; white-space: normal; span style=font-weight: bold;a href=http://hayesjeff.typepad.com/files/paleo-challenge-4.docThe 90 in a nutshell/a/span/span/span/divdivspan style=font-weight: bold;br //span/divdivWe are excited to let you know that starting next week, there will be a new, simplified, quicker way for everyone to sign in. #0160;We#39;ve got scanner cards for everyone. #0160;No more writing. #0160;Yay! #0160;The cards will stay at the front desk for you to use each day. #0160;Stacy will be there all day Tues and Wed showing us all how it works. #0160;Cewel. #0160;/div

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

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"Every Second Counts" Now Available! - video [wmv] [mov]

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"Explosive Knees" by Tony Blauer - video [wmv] [mov]

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"Sticking Points" by Dave Tate, CrossFit Journal Preview - video [wmv] [mov]

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156fa4c8b4970c-pi style=FLOAT: rightimg alt=3531246220_0b2cbd477e class=at-xid-6a00e00986beda883301156fa4c8b4970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156fa4c8b4970c-320wi style=MARGIN: 0px 0px 5px 5px //a Have you been in the X this week?#0160; Maybe it is time to reevaluate what you have been eating!#0160; Are you listening to your instructors, making good choices, and checking out the#0160; a href=http://blog.btbfitness.com/nutrition_stretching/ target=_blanknutrition blog/a for meal and snack ideas?/p pFiguring out what you should be eating can be very confusing and difficult, especially with all the new diets out there.#0160; We are going to try and break it down for you a little bit. /p pYou should all know by now that the BTB-recommended program is to eat 5-6 meals a day.#0160; Each of these meals should contain protein, carbohydrates and a healthy fat.#0160; We also want you to be drinking a lot of water and abstaining from alcohol, fried foods, and sugar for the month.#0160; /p pOnce you are doing that, you have the basics of The Zone.#0160; The Zone is a diet that takes the belief that you should eat 5-6 meals with protein, carbohydrates and healthy fats a step further then we do at boot camp.#0160; The Zone diet is not just for those who want to lose weight.#0160; According to the Zone followers, the exact combinations specified optimize your body for energy and athletic performance.#0160; You’ll see a lot of discussion about this on the nutrition blog./p pBut what if you do want to lose weight?#0160; The Zone will help if that is your goal, but you need to be strict with your portions.#0160; What about the other diets that are out there?#0160; A lot of our boot campers follow Weight Watchers and have also seen great results.#0160; Weight Watchers allows you to eat whatever#0160; you want…in moderation of course.#0160; This is one way you can keep tabs on portion control.#0160; The Weight Watchers program breaks down all foods into a points value.#0160; Obviously the more calories in the food, the higher the points.#0160; The basic idea is to stay with in your allotted points value for the day.#0160; /p pbr /Whatever diet you choose, it is still possible to follow the 5-6 meals a day suggestion.#0160; Eating more meals throughout the day helps your to boost your metabolism which in turn will help you lose weight faster.#0160; Make sure you are eating balanced meals and getting enough calories to give you energy through out your work out and the day.#0160; Do some research and decide what will work best for you.#0160; /p pWhatever you choose, we will be here to help as best as we can!#0160; This article from a href=http://www.msnbc.msn.com/id/13910708/ target=_blankprevention magazine/a is a great place to start.br //pbr / pAre you interested in learning more about how to change your diet for the better?#0160; Check out yesterday#39;s CrossFit blog to learn more about quot;a href=http://blog.btbfitness.com/2009/05/crossfit-workout-5202009.html#comments target=_blankThe 90 in a Nutshell/aquot;.#0160; This is a Paleo challenge we will be doing at the gym.#0160; Whether you are interested in participating in the challenge or not, you are welcome to come to the informational sessions next week to learn more about how to eat Paleo./p

pspan style=font-family: Arial; line-height: normal; white-space: pre-wrap; diva href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156fa5e3b5970c-pi style=display: inline;img alt=Boot camp atlanta class=at-xid-6a00e00986beda883301156fa5e3b5970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156fa5e3b5970c-500wi //a br //divdivChoose your date: /divbr /quot;Cindyquot; Complete as many rounds in 20 minutes as you can of: 5 Pull-ups (if you do not have a pull up- no bands today. jumping only) 10 Push-ups 15 Squats OR quot;Maryquot; Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups/span/pdivspan 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;Notice: The 7:30 classes are cancelled next Wed and Thursday for the paleo clinic and qamp;a session for The 90. Even if you are not participating in The 90 you are encouraged to attend and learn about paleolithic nutrition and The Zone. span style=font-weight: bold; /spanspan style=font-family: Verdana; line-height: 15px; white-space: normal; span style=font-weight: bold;a href=http://hayesjeff.typepad.com/files/paleo-challenge-2.docThe 90 in a nutshell/a/span/span/span/divdivspan style=font-weight: bold;Participating in the challenge or not- if you are attending the paleo meeting- please email jasullivan at gmail dot com and advise attendance so we can plan accordingly. #0160;Gracias/span/divdivspan style=font-weight: bold;br //span/divdivspan style=font-weight: bold;Holiday Hours: #0160;BTB CrossFit will be open for 9 am and 10 am classes only on Monday 5/25./span/div

Four rounds for time of:
Run 400 meters
50 Squats

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2009 CrossFit Games African Regional Qualifiers

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Jeremy Thiel on the CrossFit Games Part 2 - video [wmv] [mov]

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Kurtis Bowler, Rainier CrossFit, One armed Overhead Squat and Turkish Get-up - video [wmv] [mov]

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156fa055c8970c-pi style=FLOAT: rightimg alt=3533845033_721725406a class=at-xid-6a00e00986beda883301156fa055c8970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156fa055c8970c-320wi style=MARGIN: 0px 0px 5px 5px //a OK Campers…it’s that time of the month again!! (No, not that time silly people!!)#0160; It’s Weekend Warrior Workout time!!#0160; It’s going to be SUPER fun!!#0160; br //p pThis month’s WWW will be based on a “Back to Basics” type of workout.#0160; Each station will be designed for you to go at your own pace and just like in Bootcamp, the exercises are scaleable!!#0160; It’s an ALL-OUT Event—give it everything you got!!br //p pAnd the best part—are you ready for this??#0160; The best part is…we are making it a BAF WWW (Bring a Friend Weekend Warrior Workout)!!#0160; We know that, being the holiday weekend and all, some of you may have some family/friends over for the weekend so why not have them join you for a great, early morning, 25 min. workout!!#0160; Everyone is encouraged to attend!!#0160; br //p pCome on down to Piedmont Park this Saturday, May 23 2009 at 8:30am and bring your friends/family/coworkers/neighbors/frenemies/heck, anyone interested in having a good time to help celebrate the weekend festivities!!#0160; br //p pOh…and before I forget, there is also a nice little “entertainment” treat for you guys at the end!!#0160; Hint: it involves your instructors!!#0160; Please arrive at the Park Tavern parking lot no later than 8:15am.#0160; Go here for a href=http://www.btbfitness.com/locations/midtown.asp target=_blankdirections/a.#0160; br //p p(Instructors please arrive no later than 8am)br //p pSee you all on Saturday!!br //pbr / pAlso, don#39;t forget, next Wednesday May 27th is the official Bring a Friend Day this month.#0160; So tell your friends to come give us a try this weekend for the WWW and then bring them back again for Bring A Friend Day next Wednesday.#0160; Please remind them to bring water and be prepared to get a little dirty./p