There is NOTHING in Reno that can come close to our program!

We build fitness machines out of ordinary people, and humble elite level athletes everyday. Professionals, civil servants, Division 1 athletes, soccer moms, and grandparents all DESERVE the most effective training available.

LET BATTTLEBORN CROSSFIT, THE FIRST AND ORIGINAL CROSSFIT IN RENO, ONE OF THE FIRST 100 CROSSFIT AFFILIATES EVER, ESTABLISHED IN 2007 SHOW YOU HOW!

All levels welcome - come in and try a week free!

Friday, May 15, 2015

Friday 15, May 2015

Thank god it is FRIDAY!!!!

It is that day where after a long week of training we take it "easy" - hehe

With that said we are doing some make up work, mobility, you know the fun stuff!

Metcon:

5x
3 Turkish get ups - medium weight each side
5 KB snatch - medium weight each side
10 KB swing 32/24kg
5 strict chin ups

Thursday 14, May 2015

Warm up:

4x
200m run
10 push ups
10 back extension
10 second count chest stretch

Stabilizer:

100 four count flutter kicks

Skill:

Turkish get ups

Strength:

Bench press
3-3-3-3-3

Metcon:

We don't do this often or regularly, but it was a request so we did it today. I don't care what the RX weight says, pick a manageable weight and keep form, then intensity!

"Diane"

21-15-9

Deadlifts 102.5/80kg
HSPU

Wednesday 13, May 2015

Warm up:

5 minutes jump rope
5 minutes 3rd world squat

Stabilizer:

100 butterfly sit ups

Skill:

Turkish get ups

Strength:

Back squats

Find your 3 rep max

3-3-3-3-3

Metcon:

KB Ladder
1-2-3-4-5-6-7-8-9-10

Swing
Goblet squat
Press each side
24/20kg

Wednesday, May 13, 2015

Tuesday 12, May 2015

Warm up:

500m row
4x10
shoulder dislocate
ligh snatch ba;ance
bar hang 10 second count

Stabilizer:

GHD sit ups

Skill:

Turkish get ups

Strength:

Strict press

3-3-3-3-3

Find your 3 rep max

Metcon:

Compliments of Gym Jones

"1775"

4x
15 burpee pull ups
75 air squats

Monday, May 11, 2015

Monday 11, May 2015

 This week we will focus on our 3 rep max for the lifts.

Warm up:

400m run
4x10
light good mornings
toe touch
lunge stretch hold 10 seconds each side

Stabilizer:

4x1 min plank hold

Skill:

Ahhhh Turkish get ups - in all honesty this is one of my favorite moves to coach, teach, watch and even do.

Strength:

Deadlifts

Warm up

3-3-3-3-3

Metcon:

5x
3 deadlifts 70% of your 3 rep max FOUND TODAY
5 hang cleans
7 front squats
9 push press
**** Can use 2 bars ;-)

Friday 8, May 2015

Warm up:

Lane drills

Stabilizer:

You know it - Coach D

Skill:

After a week of working on mobility, you should be feeling better and a little more ware of what's going on with the body - lets keep it going!

Strength:

Make up a lift you missed this week

Metcon:

EMOM
7 minutes
3 power cleans 80/60kg
5 burpees

Thursday 7, May 2015

Warm up:

5 minutes jump rope

Stabilizer:

Death by Derek

Skill:

Mobility

Strength:

Back squats

5 rep max week!

5-5-5-5-5

Metcon:

21-15-9

KB swings
Ring rows
250m row sprint

Wednesday 6, May 2015

Warm up:

500m row
400m run
500m row

Stabilizer:

Coach Derek choice - killer always

Skill:

10 minutes mobility

Strength:

Strict Press
5-5-5-5-5

Metcon:

10x
10 push press 55/40kg
30 double unders

Tuesday, May 5, 2015

Tuesday 5, May 2015

Warm up:

400m run
500m row
400m run

Skill:

10 minutes mobility

Stabilizer:

100 elevated side planks

Strength:

Deadlifts

2 sets of light bar warm up

5-5-5-5-5

Metcon:

10-9-8-7-6-5-4-3-2-1

Wall balls
Box jumps

****Take the option to increase the time of the workout, will still be under 10 minutes with going back up on your reps :-)

Monday 4, May 2015

This week we will be finding our 5 rep max on all of our power lifts. Warm up and skill work will be different this week with the metcons being of shorter duration - because if you are truly testing yourself to find your 5 rep max, you should be significantly taxed by the end of the strength cycle.

Warm up:

1000m row
800m run

Skill:
10 mins mobility - this will be all week

Stabilizer:

4x10 toes to bar

Strength:

Bench press
2 sets of bar / light weight for a warm up

5-5-5-5-5

Last set should and better be HARD!!!!

Metcon:

3x
200m sprint
5 deadlifts 120/100kg
10 bar over burpees

Sunday, May 3, 2015

Wednesday 22, April 2015

Warm up:

Coaches choice - what do you think fun warm up will coach choose for your class

Stabilizer:

50-75 evil wheels

Skill:

Any hanging bar movement

Strength:

Back squats

Metcon:

CeCe Birthday!!!!!!!!!!!!

4x
22 ring push ups
76 double unders
then
39 calorie row

Juggernaut Article - Coaching

5 Habits Of Effective Coaches

By Greg Robins | In Sports Training | on April 29, 2015 
                                                                                                
Unfortunately, I have found that many professionals in the sports performance industry separate themselves far too distantly from the last word in most of their titles: COACH.

While JTS has become a forum largely filled with information on strength sports and the close approximations, I do not consider myself a lifter or an athlete. I am, and will always be, a coach.  While you may not find yourself in a similar role, I do believe you will find the following information pertinent to your role as a contributing member of society. There is a shortage of quality leaders, and I challenge you to think about how you might apply the following to your day-to-day relationships.
Greg Robins is a competitive lifter, but a coach first and foremost.
Greg Robins is a competitive lifter, but a coach first and foremost.
Lastly, I find this information timely given that JTS will soon welcome their inaugural class of interns.

Recently, we hired a terrific individual to coach at our facility. Oddly enough, I found myself writing a letter of recommendation for this person a few weeks prior.  Our coaching staff made it a point to sway our facility owners to hire this individual, even though at the time we probably didn’t need another coach on the floor.  I would like to begin this article with a glimpse into this letter. The character traits described must be present before any talk of effective coaching habits can ensue.
I have changed the audience to be more general.

I am fortunate that my role at Cressey Sports Performance has allowed me to mentor over 70 interns in three years; people whom I view to be the potential leaders of the strength and conditioning world in years to come. This, coupled with my nearly 10 years of experience in the industry, and five years in a military leadership role, has given me a unique perspective in assessing the quality of both an individual at a personal, as well as professional, level. It speaks highly that upon requesting my recommendation I didn’t even have to bat an eye before willingly agreeing to give him my highest accolades. Here’s why.

Having had the experience of working in both the college sector and private sector of performance enhancement, I know that the right person for this position must be: a talented coach, eager student, and quality person.

A talented coach is a great mind, a great teacher, and a willing subject.

A coach must first be an excellent teacher. It is fair to say that the greatest amount of knowledge is rather useless if it cannot be applied effectively to the athlete. The quality in which the exercise is carried out is far more important than the quality of the plan or program laid out. The best can supply both an intelligent plan and the means in which to carry it out correctly; this is a rare combination.
A quality coach has a vast amount of his or her own ‘in the gym’ experience. I cannot stress enough how important this is to the success of a program, and to a coach in this industry. Too often I see coaches who do not walk the walk. Hiring anyone short of someone who has put his or her own time in learning first hand how to move, and perform better, is a grave mistake. One can coach and teach because they continually apply lessons learned for themselves first. Helping people learn anything is about knowing how to create context. If you as a coach can create context, that alone makes you a stand-out candidate.

I’ve already commented on this in depth here at JTS, but it bears repeating: Great coaches operate with a growth mindset. This is crucial to being successful in rapidly changing, and improving industry. You must be a student of strength and conditioning, willing to go the extra mile to better your understanding of human performance. The college and professional sector in particular is inundated with coaches who do not challenge the status quo, both within the system they are in, and in the field itself. No program should want to hire a follower; they should want leaders. Leaders put in the time to learn, and to find solutions for how to make a system better. Coaches are leaders.

More than anything a true coach is a quality person. They are genuine, honest, and driven. I ultimately evaluate our interns not on my perception of their character, but our athlete’s perspective. A coach approaches each athlete with a smile, and personable tone, genuinely engaging them with interest and warmth.

The qualities described above lay the foundation for being a coach. These items must be addressed first, and in many cases they cannot be taught. Rather, they are a question of an individual’s motivation, make-up, and concern for improving the performance and lives of the athletes they are fortunate enough to work with. 

Friday, May 1, 2015

Thursday 30, April 2015

Strength:

Clean and jerk

Find your 3 rep max

3-3-3-3-3

Metcon:

5x
10 deck squats
20 swings
10 v-twist
20 double unders
24-16kg

Wednesday 29, April 2015

Strength:

Snatch

15 minutes to work on the movement

It is ok to fail

Metcon:

10x

5 rounds of the following complex = 1 round of the above 10
1 Deadlift
2 Hang cleans
1 Push press

10 burpees for time you put the bar down in a round
Rest as needed between rounds
Add weight as needed

Tuesday 28, April 2015

Strength:

Power clean

Find your 1 rep max

Three sets of 5 for your warm up

3-3-3 still warming up -

1-1-1-1-1

Metcon:

8x

8 Thrusters 50/40kg
8 Strict chin ups
8 Hang cleans




Monday 27, April 2015

So, I am going to be completely 100% honest right now...

I di not program any of the warm ups or stabilizer this week, Coach Derek did when he started the classes at 5:30am, so you will not be seeing any of those posted this week, because (here is the brutal honesty) I was to lazy to write them down in the book every day after he wrote them out. :-)

Skill:

Handstand push ups

Strength:

Over had squat

Find your 3 rep max

Warm up with a few sets and then

3-3-3-3-3

Metcon:

5X

5 two way lunges
10 explosive push ups
10 bar burpees

Then

50 landmine squats

31 HEROES - 5th annual registration open

 
Register Here:

http://www.31heroes.com/location/?gym=KlNFY3

 

OUR MISSION


Established to honor the 30 Americans and one working dog killed in action on August 6, 2011, The 31Heroes Project assists athletes and event organizers who want to make a difference in the lives of our nation’s warriors and their families.
 

OUR STORY

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when an Extortion 17 helicopter was downed in Afghanistan.
In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with more than 10,000 participants—raised $300,000 over a four-week period to support the 30 families affected. This prompted the organizers to create The 31Heroes Project to remember our fallen heroes and take care of their loved ones.
Humbled by the massive response and inspired by the impact on the families of these heroes, 31Heroes recognized an opportunity to reach even more families. Soon, new events and WODs were organized with the help of a growing network of passionate volunteers.
Today, we assist athletes and event organizers around the country with tools and resources to continue the legacy of selflessness and comradery of August 6, 2011.
Through partnerships with organizations including the Navy SEAL Foundation and Travis Manion Foundation we can ensure that all proceeds directly fund programs that support service members and their families.
Since our first events in 2011, more than $1.5 million has been given back to our nation’s heroes and their families through these partnership programs.
They’ve left behind more than just memories. They’ve given us a legacy to honor. Together, we can ensure the mission to honor the fallen lives on.

WHAT IS THE 31HEROES WOD?


The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.
For the athletic community, this is our moment of silence.
This is how we remember. This is how we come together to support those who’ve fought for us.
The 31Heroes WOD is more than a workout.
This is a mission to give back to those who’ve given their all.
Grab a partner, and join the team.

 

The Workout

Where
At a participating Affiliate or local gym. Don’t belong to a gym? Do the workout in your garage gym, at a park, or get creative! Starting May 1st, an individual registration option will be available.
 

When

Worldwide on August 1, 2015.

DURATION
AMRAP (as many reps as possible) in 31 minutes to honor the 31 Heroes who gave their lives on August 6, 2011
 

REPS

8-6-11 reps in memory of August 6, 2011
  • 8 Thrusters (155/105#)
  • 6 Rope Climbs (15 ft. ascent)
  • 11 Box Jumps (30/24)

Sunday, April 26, 2015

Friday 24, April 2015

Warm up:

RUN ;-)

Stabilizer:

Mountain climbers on medicine ball 50 each side

Strength:

Strict press

Metcon:
800m run
then
3x
10 deadlifts 102.5/80kg
20 box jumps
then
800m run

Thursday 23, April 2015

Warm up:

400m row
4x
10 KB swings
10 goblet squats
10 box jumps

Stabilizer:
T-side plank with reach through
50 each side

Skill:
Hanging bar movement

Strength:

Power clean
3-3-3-3-3

Jerk
3-3-3-3-3

Metcon:
AMRAP
8 mins

3 clean and jerks
3 toes 2 bars
6 clean and jerks
6 toes 2 bar
and then
9
9
12
12
etc until the time is up

Tuesday, April 21, 2015

Tuesday 21, April 2015

Warm up:

Med ball thrusters - 1 minute
Gate swing - 2 minutes
Side lunge - 1 minute each side

Stabilizer:

Cross body mountain climber
50 each side

Skill:

Hanging bar movement - grab a coach and perfect what your wanting to achieve

Strength:

Bench press
5-5-5 warm up
5-3-1+

Metcon:

AMRAP 7 minutes

3 thrusters 50/30kg
3 chest to bar pull ups
6 thrusters
6 c2b pull ups
9 thrusters
9 c2b pull ups
and keep adding 3 until the end of the 7 minutes