BTB Fitness

CrossFit Workout 5/31/2009

Ahhhh.

WOD 5/31/2009: If you are following 3/1 cycle, today is your rest day. 

5 rounds for time of:

20 Double Unders

10 Wall Balls

1 rope climb

The 90 starts tomorrow kids.  

CrossFit Workout 5/30/2009

Nice rack.

WOD 5/30/2009:

Michael

Three rounds for time of: 

Run 800m

50 Back Extensions

50 Ab Mat Sit Ups

If you want/need a sub for back extensions, do good mornings with an empty male or female bar depending on your gender.  

Thank You!

You made it through a month of boot camp!  You should be very proud of yourself, we know it isn’t easy!  Every month, there is a lot of sweat, grass and mud…and sometimes even some blood and tears. 

But if you stuck it out through the month and fought through all of that, we know you have seen some major improvements.  Did you drop a pant size?  Take time off of your run?  Increase the number of push-ups or sit-ups you can do in a minute?  We want to hear all about the great improvements you have made this month.

Don’t forget though, the changes you made, probably are not only physical.  Hopefully boot camp has helped you in ways that are not quite so easily measured.  Are you eating better?  Sleeping better?  Are you now able to run around with your kids?  Has your asthma gotten better?  Sometimes these changes are much more important than the ones that we can measure.

So go on and brag about yourself a little bit and post your improvements to the blog.  We really hope to see all of you next month for a little more fun in the parks.  The summer time always brings a good crowd and we are sure your instructors will have a few new tricks up their sleeves this month.

Thanks to all of our boot campers and instructors for making this another great month of boot camp.

CrossFit Workout 5/29/2009

Lee is #1.  

NOTICE: 1 spot has opened up for Sunday's Double Under and Jump Rope skills clinic. First come, first serve.  It is free to BTB members.  If you want to attend- email stacy@btbfitness.com  to secure the spot.  

WOD 5/29/2009:

"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

You will complete each couplet separately and post a time for each. There will be a minimal rest period between couplets- basically long enough to switch sides and get set for the next couplet. You will be starting each couplet as a group.

Do You Have a Favorite?

You may have noticed that there are no losers at boot camp.  And along those same lines, we don’t like to play favorites.  But we know that through out the month, you have different interactions with instructors and your fellow boot campers.

We want you to put it all out there.  Who is your favorite instructor?  Is there an instructor that has really helped you this month?  Does a particular person push you out of your comfort zone while encouraging you along the way?

All of our instructors have different ways of encouraging campers.  Some come up behind you when you don’t think you can move another inch and tell you to “put a little bounce in your step.”  Others will call out from across the park and tell you “you’re doing great.”  You have probably also heard, “you’re almost there” or “this is the last thing so give it all you’ve got.”  Is there something in particular that the instructors say that keeps you going?

How about a favorite boot camper?  Do you have a fellow boot camper that inspires you to keep going?  Or a person that you like to partner up with?

We want to thank all of our instructors for everything they do.  Without them, boot camp wouldn’t work, and it definitely wouldn’t be the same.  They make each camp fun and exciting and it is their hard work that keeps things interesting month after month. 

Thank you, Instructors!! 

Don’t forget, June boot camp starts next Thursday, June 4th.  If you haven’t done so already, go here to sign up now!

CrossFit Workout 5/28/2009

Intensity- a key component of CrossFit training.

WOD 5/28/2009: 

Four rounds for time of: 

Run 400M

50 air squats

Reminder: 2nd group for The 90 meets tonight at 7:30.  No 7:30 WOD class today.  

Let me pose this question:  How long have you been CrossFitting, and what has been the single hardest thing for you skill wise?  Are you working on progressions for that skill? Post answers to comments.  

Good Food/Bad Food?

Now that you have figured out what this whole boot camp thing is all about, it is time to tighten up on your diet.  But some of you may not know where to start.  This is where your instructors and some helpful hints come into play.

We 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?

Recently Michael Pollan, a food author, gave a lecture to scientists at the CDC.  He shared with them his seven rules for eating and the seven words that sum up those seven rules.  He believes that you should “Eat food, not too much, mostly plants.”

So what does that mean?  Well, it means to eat real food – vegetables, fruits, whole grains, fish and meat.  And to avoid “edible food-like substances”.

So here are his Seven Rules for Eating:

1) Don’t eat anything your grandmother wouldn’t recognize as food. 

2) Don’t eat anything with more than five ingredients, or ingredients you can’t pronounce.

3) Stay out of the middle of the supermarket.  You should shop the perimeter of the store where you find the fruits, vegetables, and meats. 

4) Don’t eat anything that won’t eventually rot.  There are exceptions to this rule, as in honey, but avoid things that never go bad…like Twinkies.

5) It is not just what you eat, but how you eat.  When you are eating a meal, stop eating before you are completely full.  You should be satisfied, not stuffed.

6) Enjoy meals with the people you love.  Eat your meals at the dinner table, that is what it is for!  Avoid eating meals in front of the TV.

7) Don’t buy food where you buy your gasoline. 

Is this all you need to know about how to eat right?  Probably not, but it is a good start.  You should also remember to eat 5-6 smaller meals through out the day instead of 2-3 large meals.  And remember to drink a lot of water.

You can check out the BTB Nutrition Blog on a daily basis for recipes and tips.  Also, for more information on Michael Pollan and his dietary guidelines, read thisarticle.

CrossFit Workout 5/27/2009

Sorry for the late post, but good job STG!!

Notice: 3 spots have opened up in this weekends Double Under Clinic.  If you want in- email stacy@btbfitness.com  First come, first serve

WOD 5/27/2009: If you are on the 3/1 cycle, today is your rest day.  Otherwise: 

For Time: 7 rounds of 7 Overhead Squats 95/65 7 Box Jumps 20" 7 Clapping Push Ups- full range of motion with chest to ground

Nutrition and The 90 meeting tonight at 7:30. WOD class cancelled.

  A healthy chocolate? And an emerging business.

Dr. Tabata

We are pretty sure that by week 4 your instructors have introduced you to one of our dearest friends, Dr. Izumi Tabata!  But we thought you might want to know a little more about him.

Dr. Tabata is a Japanese fitness researcher.  The Tabata Protocol was developed for Olympic caliber athletes.  It consists of six to eight 20 second full speed sprints followed by rest periods of 10 seconds.  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.

The key to the Tabata Protocal is the rest periods.  Conventional training suggests that a rest period should be 3 times as long as the period of work.  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.

At boot camp, we have learned that you can apply the tabata protocol to almost anything.  Tabata squats, tabata sprints, tabata, push-ups, tabata dips…well, you get the point!   But apparently The Tabata Protocol can be influential in all aspects of life.  Check out this article called Tabata My Job about working more efficiently.

CrossFit Workout 5/26/2009

Check out our beloved Freedom G-rizz! (left) Photo courtesy of AP news service and Yahoo news.  This was taken at the World Beard and Moustache Championships in Anchorage, Alaska on 5/22.  World Beard and Moustache Championships

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

Scale as needed.

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.

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.

The 90