For those who are curious, the workouts your fellow athletes will have to endure were posted on the Games site last night: http://games2010.crossfit.com/   Good luck to Ryan, Chris Woods, Lurene, Ryan M, and Barb who will be competing! 

Menu is here: http://www.littlehavanas.com/menus/brunch.pdf

mmmmm... churros con chocolate!

ToughMudder

Sunday May 2, 2010 11am

Tough Mudder is the TOUGHEST one day event on the planet. This is not your average mud run or boring, spirit-crushing road race. Our 7 mile obstacle courses are designed by British Special Forces to test all around toughness, strength, stamina, fitness, camaraderie, and mental grit. Forget about your race time. Simply completing the event is a badge of honor. Not everyone will finish, but those who do make it to our post-race party will have truly earned the right to call themselves a Tough Mudder. All Tough Mudder sponsorship proceeds go to our exclusive charity partner, The Wounded Warrior Project. DogFish Head Brewery has generously agreed to provide FREE Post-Race Beer.

We have now sold out 3,000 of the 5,000 places available for Tough Mudder NY & PA. We advise team members to sign up now to avoid disappointment.

WarriorDash

October 9, 2010

What the hell is Warrior Dash?
Warrior Dash is the ultimate event for thrill-seeking athletes. This running series is held on some of the nation's most demanding and unique terrain. Participants will conquer extreme obstacles and celebrate their feat with music, beer, warrior helmets and muddy shorts.

What do I get?

1. 
2. Free beer.*  
3. Warrior helmet (pictured).
4. Bad-ass Warrior Dash t-shirt (pictured).
5. Custom Warrior finisher medal (pictured).
6. Live music.
7. Post-race food and water.
8. The pride that comes along with being a Warrior.
9. Warrior race bib.
10. Steel warrior helmet age division prizes.
11. The craziest frickin’ day of your life.

*One beer is included for each participant who is 21 or older. Be responsible - do not drink and drive.

What should I bring?

1. Identification will be required.
2. A change of clothes.
3. Guts.

What should I wear?
There’s no way around it – you’ll be filthy when you finish.  Wear clothes or a costume you don’t mind getting dirty.  We highly recommend good, solid running shoes too.

I want to wear a crazy costume / run barefoot / etc.?

You're good to go, as long as your costume or running shoes do not harm other participants.

WHO IN? 

Saturday 11am

Derek, Jenn, and Liz keeping the 6am STRONG!

4:30pm Wall Ball

Great Job to all the athletes at CFBWI!  You are doing awesome and making great gains. 

Turn out for the mobile Bod Pod went great with many getting a serious wake up call to their eating habits and now reinvesting in their goals of eating "clean" and working hard.  We have scheduled our next appointment on Tuesday May 4th.  Interested in getting retested or getting tested for the first time then make sure that you get here early and sign up as spaces filled up FAST!

We have officially started the 100 Day Burpee Challenge.  Currently there are twenty (20) athletes competing.  It is not too late to buy-in.  Good luck to all who complete this task.

Congrats go out to iKirt and Kris Hall for competing and performing great at this past weekends Olympic Weightlifting Meet.

You guy rocked it! 

How It Works The BOD POD Gold Standard Body Composition Tracking System uses patented Air Displacement Plethysmography for determining percent fat and fat-free mass in adults and children. The simple, 5-minute test consists of measuring the subject's mass (weight) using a very accurate electronic scale, and volume, which is determined by sitting inside the BOD POD chamber. From these two measurements, the subject's body composition is calculated. The BOD POD consists of two chambers. The front, or Test Chamber, is where the subject sits and is comprised of a seat that forms a common wall separating it from the rear, or Reference Chamber. During the brief data collection period of the volume measurement, the chamber door is secured by a series of electromagnets and a gasket. A Diaphragm is mounted on the common wall, which oscillates during testing. This causes small changes in volume inside the chamber, of which the pressure response to these small volume changes is measured. This is done by measuring the interior volume of the empty BOD POD chamber, then measuring it again when the subject is seated inside. By subtraction, the subject's body volume is obtained. For example, if the interior air volume of the empty chamber is 400 liters, and the volume of the chamber is reduced to 350 liters with the subject inside, the body volume of the subject would be 50 liters. Once the subject's mass and volume are determined, body density is calculated and the relative proportions of fat and fat-free mass are determined.

 UPDATE: Start 5:30pm TUESDAY.  Here is what is needed before you get tested

Subject Preparation:

    Clients cannot work-out 2 hours prior to testing (fine after)

    Clients cannot eat / drink 1 hour prior to testing (fine after)

    Attire is Spandex / Under-Armour type compression shorts / bra or swim-suit

Pre-Test Process:

    Client completes and signs the “Client Information & Waiver Form”

    The Be Fit-Test, LLC mobile office has a dressing room for privacy, is environmentally controlled. We ask you have your attire under you regular clothes.

    Remove shoes and socks, jewelry, and watches in private dressing room
Test Process:
    Upon data entry the BOD POD will enter a validation phase lasting approxi- mately 2 minutes, the client will be weighed during this time.
    Client will enter the BOD POD for 2 brief 50-second tests, with the door be- ing opened in between the two.
    While testing, the client should breathe normally, not talk, and try to stay still

    Client will hear or feel a slight blowing sound with some folks feeling a slight
compression of the ears (similar to driving in the mountains).

    Results will be printed after the second test while the client dresses.

* - Because the BOD POD measures your Body Volume, items such as clothing (other than approved clothing), jewelry, eyeglasses, etc., can have a significant impact on the accuracy of body composition test results.

The BOD POD was designed with grants from NIH to replace the Hydro-static (dunk) test.  It uses the same concept, “displacement”, only the BOD POD uses air-displacement versus water for the dunk test.  The BOD POD is used by NIH, all Mayo Clinics, Duke Weight Loss Center, 15 NFL Teams to include the Combine, and most major college teams.

The BOD POD is as accurate as the dunk test it replaced.  It identifies Lean Mass and Fat Mass and tracks change in each over multiple tests.  How many clients have you had that gain/lose a few pounds but you know their composition has changed more than that?  The BOD POD will show if 8lbs of fat loss is being offset by 7lbs of lean mass growth, giving the client tangible proof that 1lb change the scale reflected is indeed 15lbs of change.

Most importantly, the BOD POD uses the subject’s composition numbers to give metabolic information.  The BOD POD will give RMR, and Total Energy Expenditure information for “Sedentary, Low Active, Active, and Very Active” levels of activity.  Trainers find it easier to convince clients they need to eat more when they see it from a piece of research level machinery.

The charge is $45 per test, but “Package” deals are available for before and after.

Post to comments if you are interested in using this invaluable tool.  We will be hoping to start at 5:30pm Tuesday.

All Classes are back on track!

Cabin Fever has set in for Knuckles!

To aid you with this plight here is a at home WOD

Tabata mash up

Split Squat Lunge Cycle Jumps

Sit Ups

Perform Lunge Jumps for 20s

rest 10s

Perform Sit Ups for 20s

rest 10s

Complete eight cycles of above

Run!  Their hunger can not be satisfied!

As you may have guessed The CrossFit BWI area is about to be infected by another snow storm.   Because of the impending storm we will be canceling the 5:30 and 6:30pm classes today. 

Come to the 4:30pm class and then go out and stock up on shotguns and booze so that you can battle those zombie nazi bastards!

Unfortunately, Chris Woods and Maili have been already infected! Food Poisoning is a form of the zombie infection.

Wednesday All Classes Canceled Due to Weather