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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!

Monday, March 2, 2015

Monday 2, March 2015

The Open is upon us...

There is still time to register

https://games.crossfit.com/register-athlete

In 2015, athletes will have until Monday, 5 p.m. PT of each week to perform the workout and submit their scores. There are no exceptions to this deadline.

The workout will be released on the prior Thursday, and we will host the workout on Friday in the gym - if you miss or want a chance to re-do the workout, contact Derek and I for a Saturday or Sunday.

This first workout or 15.1 we will actually do today Monday.

Warm up:

Thanks to DECF for the next two days warm ups, they were a workout WOD one of our athletes did there a few weeks back.

6 min AMRAP
10 calories on the rower
10 burpees

Stabilizer:

50 straight leg to hip hike

Skill:

Double unders this week

Strength:

Deload week - so look for some different variations of our lifts

Push Press
3-3-3-3-3 last 3 should be close to failure

Metcon:

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
 
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap

Notes
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.
Your score for Workout 15.1 will be the total number of repetitions completed.
As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.
The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.
Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.
Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.
Special Tiebreak
Your score for Workout 15.1a will be the weight of your heaviest successful clean and jerk. Scores will be recorded in one pound increments. If there is a tie at the exact same weight, lighter athletes will rank above heavier athletes. The body weight posted on your profile will be the weight used to break your tie, divided into 10-lb. classes; e.g. 180-189, 190-199, 200-209, etc.
Affiliates will be responsible for validating that an athlete’s body weight is within their weight class. If an athlete opts not to submit their body weight they will still have a valid score for Workout 15.1a, but they will be ranked lower than athletes that lifted the same amount of weight and also submitted their body weight.
Equipment
• Pull-up bar
• Barbell
• Collars
• Plates to load to the appropriate weight for your division for Workout 15.1
• Plates to load for your max clean and jerk (no smaller than ½ lb.)
For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra plates, people or other obstructions.
*The official weight is in pounds. For your convenience, the minimum acceptable weights for Workout 15.1 in kilograms are 52 / 34 kg for Rx’d, 38 / 25 kg for Scaled, Masters and Teens, and 29 / 20 kg for Scaled Masters and Scaled Teens. If you lift with kilogram plates you will need to convert your results to pounds when submitting your score. Remember, when lifting with pound plates a 20-kg barbell will count as 45 lb. and a 15-kg barbell will count as 35 lb.
Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.
 
Workout 15.1 Variations
Rx’d 
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed
Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)
Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed
Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)
Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed
Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

Friday 27, February 2015

Warm up:

Teams!!!
Each team completes the move and sprints back on through the line till the first team member is back at the start of the line and does the next move. So on and so on till all members have completed all movements

Stabilizer:

3x15 each side
Band side crunch

Skill:

Squat cleans

Strength:

Back squats
5-5 warm up
5-3-+1+ 75/85/95% of your 90%

Metcon:

3x
15 pull ups
15 burpees
15 toes 2 bars

Thursday 26, February 2015

Warm up:

4 min Duck Duck Goose game

Stabilizer:

100 old school sit ups

Skill:

Power cleans

Strength:

Front squats
3-3-3-3-3

Metcon:

400m run
then
3x
25 KB swings 32/24kg
25 goblet squats
25 ring rows
then
400m run

Wednesday, February 25, 2015

Wednesday 25, February 2015

Warm up:

5 min AMRAP - Partner style
2-4 partners can do this together
P1 - 200m row SPRINT
P2-P4 body weight movements
    air squats
    lunges
    push ups
Rotate through the group

Stabilizer:

30 KB sit ups

Skill:

Hang cleans 3x3

Strength:

Bench press
5-5 warm up
5-3-1+ 75/85/95% of your 90% of your 1 rep max

Metcon:

1000m row
then
3x
25 wall balls 20/16lb
25 box jumps 24/20in
25 ring push ups

Tuesday 24, February 2015

Warm up:

200m Indian drill

Stabilizer:

50 TRX/ring mountain climbers

Skill:

Clean from the hip
3x3

Strength:

Deadlifts
5-5 warm up
5-3-1+ 75/85/95%

Metcon:

3x
25 man makers 35/25lb dumbbells
25 dumbbell lunges
25 ring dips

Monday 23, February 2015

Warm up:

Soooo, I really hope you are enjoying these different warm ups like I am in programming them. I think it is fun and sets the right tone in direction for the class time frame too.  Love ya guys

6 min AMRAP
2 partner warm up

P1 - starts on one end of the gym, while P2 is on the opposite side.
P1 - 6 abmat sit ups, P2 plank hold
P1 sprints to P2, and takes the plank position over while P2 sprints to the other side of the gym and does his/her 6 abmat sit ups, back and forth for 6 minutes

Stabilizer:

50 weighted crunches 45/25lb plate over head

Skill:

This week we will be working on our power clean positions all week

Clean pulls 3x3

Strength:

Week 3 of our cycle

5-5 warm up
5-3-1+ @ 75/85/95% of your 90% of your 1 rep max

Strict press

Metcon:

2x
12 hang clean and jerk 52.5/37.5kg
9 thrusters
6 snatch

Friday, February 20, 2015

Saturday 21, February 2015

COME WATCH COACH DEREK CRUSH THE SUPER TOTAL COMPETITION at American Iron this Saturday!

9a.m. on till the end

Combined number of all power lifts
     Bench
     Deadlift
     Squat
PLUS your Olympic lifts
     Snatch
     Clean and jerk

It is going to be a great day, come support your coach who supports you everyday!



Friday 20, February 2015

Warm up:

1 min at each movement
KB complex

Hand to hand swings
V-twist
Cleans - smirch hands each rep
Swings

Stabilizer:

50 KB sit ups

Skill:

Full snatch

Light technique work

Strength:

Snatch
3-3-3-3-3 - skill and technique
or
1-1-1-1-1-1-1 heavier reps

Metcon:

3x
7 power cleans 70/50kg
9 OHS
11 deadlifts

Thursday 19, February 2015

Warm up:

4 min KB complex
30 seconds at each movement
AHAP

Snatch
Side rack lunges
High pulls
Clean, squat, press

Stabilizer:

100 bicycles

Skill:

Snatch from the hang position - light technique work

Strength:

Bench press
5-5 warm up
3-3-3+ 70/80/90% of your 90% of your 1 rep max

Metcon:

200m sled pull 60/40kg
800m run
30 thrusters 50/35kg
200m sled pull 60/40kg

Wednesday, February 18, 2015

Wednesday 18, February 2015

Warm up:

30 seconds each movement
Kettlebell complex - AHAP

One arm high pull
Forward rack lunge
Snatch
Squat and press - (in the hole)

Stabilizer:

50 double crunches

Skill:

Snatch balance

Strength:

Deadlift
5-5 warm up
3-3-3+ 70/80/90% of your 90%

Metcon:

12 min AMRAP
12 KB swings 32/24kg
12 goblet squat
12 ring dips

Tuesday, February 17, 2015

Tuesday 17, February 2015

Warm up:

30 seconds at each movement
Kettlebell Complex - AHAP

One hand swing
Reverse rack lunge
Clean
Squat and press (in hole)

Stabilizer:

30 toes 2 bar

Skill:

Hang snatch

Strength:

Strict press
5-5 warm up
3-3-3+ 70/80/90% of your 90%

Metcon:

800m run
50 pull ups
50 double unders
800m run

Monday 16, February 2015

Week 2 of our strength cycle

All Power lifts will be performed as
5-5 warm up
3-3-3+ work sets at 70/80/90% of your 90% of your 1 rep max

Warm up:

30 seconds at each movement
Kettlebell Complex - AHAP

One hand swing
Reverse Rack lunge
Clean
Rack squat

Stabilizer:

3 min cumulative plank hold

Skill:

High hang snatch

Strength:

Back squat
5-5 warm up
3-3-3+
70/80/90%

Metcon:

Shankle Complex
5 rounds with 5 reps per round
1 rep =
2 clean pulls
1 hang clean
2 jerks

Every round add weight
25 burpee penalty for every broken round

Friday, February 13, 2015

Friday 13, February 2015

Warm up:

2000m row
Lane drills

Stabilizer:

50 v-ups

Skill:

Bergner warm up

Strength:

Bench press
5-5 warm up
5-5-5+ 65/75/85% of your 90% of your NEW 1 rep max

Metcon:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Double unders
If you mess up on a set, (like you get to 17 of 20 and mess up - you start 20 over until you can complete it)
Rest as needed between sets

30 min time limit

Thursday, February 12, 2015

Thursday 12, February 2015

Warm up:

Lane drills

Stabilizer:

100 med ball sit ups

Skill:

Bergner warm up

Strength:

Deadlifts
5-5 warm up
5-5-5 65/75/85% of your 90% of your NEW 1 rep max

Metcon:

3x
100m row SPRINT
9 power cleans 75/55kg
150m row SPRINT
7 hang cleans 65/45kg
200m row SPRINT
5 snatch 55/35kg

YES, you will have to change the weight on 1 bar for each movement :-)

Wednesday 11, February 2015

Warm up:

Lane drills

Skill:

Bergner warm up

Stabilizer:

50 four count flutter kicks

Strength:

Strict press
5-5 warm up
5-5-5 65/75/85% of your new 90% of your NEW 1 rep max

Metcon:

5x
5 rack lunges each side 60/40kg
10 front squats
5 bar facing burpees

10 min time limit

2 min rest
.
5x
8 thrusters 50/32.5kg
8 KB swings 24/20kg
8 pull ups

8 min time limit

Total "workout" time 20 minutes

Tuesday 10, February 2015

Warm up:

Lane drills

Skill:

Bergner warm up

Stabilizer:

100 mountain climbers

Strength:

Back squats - add 5kg for your new 1 rep max
5-5 warm up
5-5-5 65/75/85% of your 90% of your NEW 1 rep max

Metcon:

10x
1 deadlift 60/40kg for all movements
2 hang cleans
3 push press

THEN

5x
5 deck squats AHAP
5 evil wheels 60/40kg

THEN

50 plyo push ups

Monday 9, February 2015

This week is

Strength -
Cycle 1
Phase 2

We will NOT 1 rep max this wek like we have in the past, you will take your 1 rep max from the start of the last cycle and you will ADD

2.5 kg to your upper body lifts, bench and strict press
5.0 kg to your lower body lifts, squats and deadlifts

This new weight will become your NEW 1 REP MAX

You will then take your 90% off of those new numbers and then your percentages from that 90% for this cycle.

Warm up:

Lane drills

Stabilizer:

50 baby hollow rocks

Skill:

Bergner warm up all week

Strength:

Power clean
3-3-3
Squat clean
3-3-3

Metcon:

5x
5 strict pull ups
5 KB cleans each side 24/20kg
5 KB upper cuts e/s
5 KB swings
5 KB v-twists


Friday 6, February 2015

Warm up:

Korn - Shoots and Ladders

Front squats and burpees

Skill:

Strict pull ups

Strength:

Deadlifts
5-5-5

Metcon:

Friday Fun Day

3 mins at each movement - max effort

Pull ups - any form, just get your chin over the bar
Push ups - do these RIGHT no worm, no ass in the air, no weirdness
Broad frog jumps - yes squat jump for distance
Box squats - 60/40kg ohhhh feel the burn - at parallel or slightly below
Evil wheels - 60/40kg - you know the drill

Thursday 5, February 2015

KEEPING UP WITH THE SONGS THIS WEEK - I AM HAVING A BLAST WITH THIS TYPE OF WARM UP, AND I HOPE YOU GUYS ARE AS WELL!

Warm up:

Ramstein - Du Hast
Du - power clean
Du Hast - hang clean
Du Hast Mesh - Jerk
Bar stays in rack position for cues 30/20kg

Skill:  Strict pull ups

Strength:

Strict press
5-5-5

Metcon:

"50 in the clip"

50 burpee clean and jerks 60/40kg

Wednesday, February 4, 2015

Wednesday 4, February 2014

Warm up:

Lane drills
Song - "Roxanne" by the Police
     single jump ropes until you hear the chorus Roxanne and burpees for the chorus

Skill:

Pull ups

Stabilizer:

50 four count flutter kicks

Strength:

Squat

5-5 warm up
5-5-5 40-50-60%

Metcon:

"400"
4x
400m run
400m row
400 single jump ropes

Tuesday 3, February 2015

Warm up:

Lane drills

Song - Thunderstruck by AC/DC

Push press on every thunder - hold in the rack position when not pressing 40/30kg

Skill:

Pull ups

Stabilizer:

100 mountain climbers

Strength:

Snatch balance
3-3-3-3

Snatch
1-1-1-1-1-1-1

Metcon:

Thanks to Travis for this little one

1000m row
50 box jumps
50 burpees
50 push press 42.5/30kg

Monday 2, February 2015

Warm up:

This week will have a song incorporated into every days warm ups, but with that we have some lane drills for you first to get you a little more ready.

Lane drills
Song - "Flower" by Moby (better known as Sally Up, Sally Down)

Back squats 60/40kg

Skill:

Pull ups - NO BANDS work on whatever stage you are on

Stabilizer:

50 baby hollow rocks

Strength:

Deload Week

5-5-5 at 40-50-60%

Bench press

Metcon:

Well I screwed this one up - a short version of Chief :-(

3x3 min AMRAP

3 power cleans
6 push ups
9 air squats

Should be 5 rounds

Friday 30, January 2015

Warm up:

1000m row
STRETCH
MOBILITY
Stabilizer:

35 toes to bar

Skill:

Rope climbs

Strength:

Strict press

Metcon:

Friday Fun Day

5 mins max effort rope climb
5 mins mac effort HSPU
5 mins maxc effort - your choice - whatever you want to do