Strength:
Deadlifts:
5-5-5-3-2-5
Metcon:
RX - 50-40-30-20-10
Kettlebell swings - manageable weight
Kettlebell uppercuts - manageable weight
Kettlebell clean and jerk - manageable weight
Scaled - 25-20-15-10-5
Thursday, February 9, 2012
Thursday 9, February 2012
OK, I promise I did not program the week from hell on purpose. In my mind Tuesday would of been a much shorter workout. :-)
Strength:
Deadlifts:
5-5-5-3-2-5
Metcon:
RX - 50-40-30-20-10
Kettlebell swings - manageable weight
Kettlebell uppercuts - manageable weight
Kettlebell clean and jerk - manageable weight
Scaled - 25-20-15-10-5
same movements same weight premise
Strength:
Deadlifts:
5-5-5-3-2-5
Metcon:
RX - 50-40-30-20-10
Kettlebell swings - manageable weight
Kettlebell uppercuts - manageable weight
Kettlebell clean and jerk - manageable weight
Scaled - 25-20-15-10-5
Wednesday, February 8, 2012
Wednesday 8, February 2012
Ah the weather outside is frightful, but the ..... OHHHHH wait, the weather outside is delightful!!! So, lets get a run or 4 in with some other stuff.
Strength:
Strict press:
5-5-5-3-2-5
Metcon:
4x
400m run
400 single jump ropes
400m row
Love this one!
Strength:
Strict press:
5-5-5-3-2-5
Metcon:
4x
400m run
400 single jump ropes
400m row
Love this one!
Tuesday, February 7, 2012
Skill:
Kettle bell clean & jerks
Strength:
Bench press
5-5-5-3-2-5
Metcon:
4x
15 reps of 4 count burpees - a little concoction all of my own. There is a YouTube video by the same name, but not this movement, sooooo if you think of a better name for ours let me know.
15 wall balls 20/16lb
15 HSPU
Ouch shoulders are FRIED!!!
Kettle bell clean & jerks
Strength:
Bench press
5-5-5-3-2-5
Metcon:
4x
15 reps of 4 count burpees - a little concoction all of my own. There is a YouTube video by the same name, but not this movement, sooooo if you think of a better name for ours let me know.
15 wall balls 20/16lb
15 HSPU
Ouch shoulders are FRIED!!!
Monday, February 6, 2012
Runs, Events, Teams
Hey guys, we have got the team for the following events set up, follow the link and get signed up...
Climb The Legacy
April 15th 2012
https://secure3.convio.net/ala/site/TRR/139871212
BattleBorn CrossFit is the team!!!
Tough Mudder
September 2012 at Northstar!!
You have been invited to join the BattleBorn CrossFit Team as a Tough Mudder Norcal (Tahoe) 2012- Saturday & Sunday participant
Please visit this link to to join the Team:
https://www.RaceIt.com/register/groups/join.aspx?event=9424&id=1295356&group=117101&pcode=
Set us up for Saturday at 9:20 start time
Password: BBCF2012
Climb The Legacy
April 15th 2012
https://secure3.convio.net/ala/site/TRR/139871212
BattleBorn CrossFit is the team!!!
Tough Mudder
September 2012 at Northstar!!
You have been invited to join the BattleBorn CrossFit Team as a Tough Mudder Norcal (Tahoe) 2012- Saturday & Sunday participant
Please visit this link to to join the Team:
https://www.RaceIt.com/register/groups/join.aspx?event=9424&id=1295356&group=117101&pcode=
Set us up for Saturday at 9:20 start time
Password: BBCF2012
"Rahoi"
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
Thruster, 6 reps 42.5/30kg
6 Bar-facing burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
Thruster, 6 reps 42.5/30kg
6 Bar-facing burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
Saturday 4, February 2012
WOW, thank you to everyone who came in on Saturday it was a HUGE class!
Team WOD - AWESOME!!!
Each person on the team will start at a station, complete their task and move on to the next station. When getting o next station if their team mate is not done, you will o flutter kicks until the other team mate has completed their movements.
2x
Station 1
10 box jumps
25m prowler push 50kg
5 tire flips
25m prowler push 50kg
Station 2
100m Over head walking lunges 20/10kg
Station 3
3 rope climbs
20 pull ups
Station 4
20 dead lifts 60/40kg
15 squat cleans 60/40kg
10 snatch 40/20kg
Station 5
800m run
It was a good one that is for sure, we had 5 teams and a few extra. ;-)
15 squat cleans
Team WOD - AWESOME!!!
Each person on the team will start at a station, complete their task and move on to the next station. When getting o next station if their team mate is not done, you will o flutter kicks until the other team mate has completed their movements.
2x
Station 1
10 box jumps
25m prowler push 50kg
5 tire flips
25m prowler push 50kg
Station 2
100m Over head walking lunges 20/10kg
Station 3
3 rope climbs
20 pull ups
Station 4
20 dead lifts 60/40kg
15 squat cleans 60/40kg
10 snatch 40/20kg
Station 5
800m run
It was a good one that is for sure, we had 5 teams and a few extra. ;-)
15 squat cleans
Friday 3, February 2012
End of the week, gonna throw in our skill work!
Metcon:
15min AMRAP
25 hollow rocks
15 toes 2 bar
5 turkish get ups
Metcon:
15min AMRAP
25 hollow rocks
15 toes 2 bar
5 turkish get ups
Thursday, February 2, 2012
Thursday 2, Febuary 2012
Skill:
Turkish get ups
Strength:
OHS
3-3-3-3-3
Metcon:
3x
100 double unders
7 deadlifts 120/80kg
14 burpees
Quick and tooooo the point!
Turkish get ups
Strength:
OHS
3-3-3-3-3
Metcon:
3x
100 double unders
7 deadlifts 120/80kg
14 burpees
Quick and tooooo the point!
Wednesday 1, February 2012
Skill:
Turkish get ups
Strength:
Back squats
5-5-5-3-2-5
Metcon:
Fight Gone Bad
3x
1 min at each movement for a total score
Row (calories)
Wall ball 20/16
SDHP 35/25kg
Box jumps 20in
Push press 35/25kg
REST
Turkish get ups
Strength:
Back squats
5-5-5-3-2-5
Metcon:
Fight Gone Bad
3x
1 min at each movement for a total score
Row (calories)
Wall ball 20/16
SDHP 35/25kg
Box jumps 20in
Push press 35/25kg
REST
Tuesday, January 31, 2012
Wednesday 1, February 2012
BE HERE TODAY IF ANY DAY!!!!
AWESOME BENCH MARK COMING YOUR WAY!
BEEN 6 MONTHS SINCE WE HAVE DONE IT, SO ESPECIALLY ALL MY NEW FOLKS, GET YOUR BOOTY IN HERE FOR SOME 3 ROUND 5 MINUTE MAGIC!
AWESOME BENCH MARK COMING YOUR WAY!
BEEN 6 MONTHS SINCE WE HAVE DONE IT, SO ESPECIALLY ALL MY NEW FOLKS, GET YOUR BOOTY IN HERE FOR SOME 3 ROUND 5 MINUTE MAGIC!
Tuesday 31, January 2012
Skill:
Turkish get ups
Strength:
Strict press
5-5-5-3-2-5
Metcon:
B2B tabata squats
800m run
B2B tabata squats
800m run
Legs hurt, might feel like jello, looks like your tip toeing through the rose garden, careful the curb gives you wobble leg!
Turkish get ups
Strength:
Strict press
5-5-5-3-2-5
Metcon:
B2B tabata squats
800m run
B2B tabata squats
800m run
Legs hurt, might feel like jello, looks like your tip toeing through the rose garden, careful the curb gives you wobble leg!
Monday 30, January 2012
"Desforges"
Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows
U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.
--------------------------------------------------------------------------------
Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows
U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.
--------------------------------------------------------------------------------
Monday, January 30, 2012
Saturday 28, January 2012
200m run
50 of the following
Hollow rocks
Wall balls
Push ups
GHD sit ups
400m run
40 of the above
600m run
30 of the above
800m run
20 of the above
1200m run
10 of the above
1 mile run!!!
50 of the following
Hollow rocks
Wall balls
Push ups
GHD sit ups
400m run
40 of the above
600m run
30 of the above
800m run
20 of the above
1200m run
10 of the above
1 mile run!!!
Friday, January 27, 2012
The 9 Big Butt Reasons
Complimetns of John Mariati! Thanks John!!
The other day I was talking to somebody about food and why you shouldn’t eat certain things. And I was about half-way into my usual explanation about foreign proteins and anti-nutrients and sugars and such when she stopped me short. “Yeah, yeah, yeah,” she said, “now give me the big butt reason.” I looked at her a little puzzled. And she said,”you know, why shouldn’t I eat something because it will make my butt big. That’s a reason I can really understand and stay with.”
So here goes The 9 Big Butt Reasons for eating certain foods and certain types of foods.
1. Why should I not drink soda? First (logically) there is too much sugar in them and the chemicals used to make soda leach calcium from your bones. BBR (Big Butt Reason): Too much sugar gives you too many calories and causes you to want even more sugar and makes your butt big(ger).
2. What about diet soda? First the artificial sweeteners are just chemicals and not good for you and your brain does not recognize the difference between fake sugar and the real thing, so you still release insulin and store fat. BBR: The more you drink the more you want and you want sugar even if you aren’t getting it so you eat more other crap to get it and that makes your butt big(ger).
3. You say not to eat gluten and wheat…why not? First there is the whole story about lectins and other proteins and the allergic reactions many people have with gluten but I won’t go there now (let me know if you need to hear this again). BBR: The gluten and wheat create an insulin reaction like sugar and cause you to eat more and more often , not to mention the calorie dense nature of the food makes it easy to over eat and that makes your butt big(ger).
4. Sugar? No Sugar? First it is addictive like crack or heroin or nicotine and the more you eat the more you want. BBR: it creates over time an insulin resistance that makes it harder and harder to lose weight because you aren’t processing sugar efficiently except to store it as fat and that makes your butt big(ger).
5. No pasta, no bread, no rice, no cake or pie, and no grains? First (after re-reading the gluten thing above) your digestive system does not process these foods in an efficient manner, they have almost no micro-nutrient value, and you can easily pile on more calories than you need. BBR: you eat too much, too often, and with no intention and that makes your butt big(ger).
6. No Processed food? First if it came out of a box it came out of a factory and it has been created to last a long time on the grocery shelf and will do the same thing in your body. BBR: there is little to no nutrient value except in the chemicals they put back in so you are eating calories that won’t increase your health and that makes your butt big(ger).
7. No peanut butter? No legumes, peas, beans? First (see the gluten thing above again) the allergic reaction many of us have and don’t realize it, the proteins are indigestible, the sugars create the same havoc with your insulin as the above. BBR: makes is hard for your digestive system to work properly, puts little holes in your intestines to let the proteins out and messes with your immune system and makes your butt big(ger).
8. No Alcohol? First sugar (see all the stuff before this) and gluten (beer) and then there is the toxic nature of alcohol in general and the ill effects it may have on your liver. BBR: if your liver isn’t working right it makes it hard to process sugar correctly, alcohol and most mixers we put alcohol into are full of sugar so you drink too many calories and that makes your butt big(ger).
9. No dairy? First your body does not have all the necessary tools to process lactase after the age of 2, it is more efficient to get calcium from other sources other than the chemicals producers have to add back in after pasteurization and the milk sugars and proteins act in your body like all the things we have already discussed. BBR: too many calories, too easy to eat too much of it, and that makes your butt big(ger).
The BBR bottom line? It is too easy to Over-eat these foods. They are calorie dense and nutrient weak, chemically dense and crowded with things your body was never meant to absorb, let alone try to process into a healthy body. On one hand the formula is simple…eat too many calories and it makes your butt big(ger). You can never exercise your way skinny. On the other hand the type of calories does matter…1500 calories of sugar will react differently in your body than 1500 calories of vegetables. Sugar provides no micronutrients and Vegetables are the best source of micronutrients.
The Standard American Diet consists of 60% processed food (CRAP in a box and yes this includes “diet” food, specially designed foods for weight loss), 30% meat, 5% white potatoes and rice, 5% vegetables. If you eat like this your butt will get big(ger). You should be eating something like 60% veggies, 30% meat, 10% or more fat (nuts, seeds, olives, avocados and the likes). If you do your butt won’t get bigger and if you add some exercise in your butt might even get smaller. And after all, isn’t that the real question you were asking anyway?
Namaste
John
“Teaching Focus, Inspiring Transformation”
www.martialartsnevada.com
The other day I was talking to somebody about food and why you shouldn’t eat certain things. And I was about half-way into my usual explanation about foreign proteins and anti-nutrients and sugars and such when she stopped me short. “Yeah, yeah, yeah,” she said, “now give me the big butt reason.” I looked at her a little puzzled. And she said,”you know, why shouldn’t I eat something because it will make my butt big. That’s a reason I can really understand and stay with.”
So here goes The 9 Big Butt Reasons for eating certain foods and certain types of foods.
1. Why should I not drink soda? First (logically) there is too much sugar in them and the chemicals used to make soda leach calcium from your bones. BBR (Big Butt Reason): Too much sugar gives you too many calories and causes you to want even more sugar and makes your butt big(ger).
2. What about diet soda? First the artificial sweeteners are just chemicals and not good for you and your brain does not recognize the difference between fake sugar and the real thing, so you still release insulin and store fat. BBR: The more you drink the more you want and you want sugar even if you aren’t getting it so you eat more other crap to get it and that makes your butt big(ger).
3. You say not to eat gluten and wheat…why not? First there is the whole story about lectins and other proteins and the allergic reactions many people have with gluten but I won’t go there now (let me know if you need to hear this again). BBR: The gluten and wheat create an insulin reaction like sugar and cause you to eat more and more often , not to mention the calorie dense nature of the food makes it easy to over eat and that makes your butt big(ger).
4. Sugar? No Sugar? First it is addictive like crack or heroin or nicotine and the more you eat the more you want. BBR: it creates over time an insulin resistance that makes it harder and harder to lose weight because you aren’t processing sugar efficiently except to store it as fat and that makes your butt big(ger).
5. No pasta, no bread, no rice, no cake or pie, and no grains? First (after re-reading the gluten thing above) your digestive system does not process these foods in an efficient manner, they have almost no micro-nutrient value, and you can easily pile on more calories than you need. BBR: you eat too much, too often, and with no intention and that makes your butt big(ger).
6. No Processed food? First if it came out of a box it came out of a factory and it has been created to last a long time on the grocery shelf and will do the same thing in your body. BBR: there is little to no nutrient value except in the chemicals they put back in so you are eating calories that won’t increase your health and that makes your butt big(ger).
7. No peanut butter? No legumes, peas, beans? First (see the gluten thing above again) the allergic reaction many of us have and don’t realize it, the proteins are indigestible, the sugars create the same havoc with your insulin as the above. BBR: makes is hard for your digestive system to work properly, puts little holes in your intestines to let the proteins out and messes with your immune system and makes your butt big(ger).
8. No Alcohol? First sugar (see all the stuff before this) and gluten (beer) and then there is the toxic nature of alcohol in general and the ill effects it may have on your liver. BBR: if your liver isn’t working right it makes it hard to process sugar correctly, alcohol and most mixers we put alcohol into are full of sugar so you drink too many calories and that makes your butt big(ger).
9. No dairy? First your body does not have all the necessary tools to process lactase after the age of 2, it is more efficient to get calcium from other sources other than the chemicals producers have to add back in after pasteurization and the milk sugars and proteins act in your body like all the things we have already discussed. BBR: too many calories, too easy to eat too much of it, and that makes your butt big(ger).
The BBR bottom line? It is too easy to Over-eat these foods. They are calorie dense and nutrient weak, chemically dense and crowded with things your body was never meant to absorb, let alone try to process into a healthy body. On one hand the formula is simple…eat too many calories and it makes your butt big(ger). You can never exercise your way skinny. On the other hand the type of calories does matter…1500 calories of sugar will react differently in your body than 1500 calories of vegetables. Sugar provides no micronutrients and Vegetables are the best source of micronutrients.
The Standard American Diet consists of 60% processed food (CRAP in a box and yes this includes “diet” food, specially designed foods for weight loss), 30% meat, 5% white potatoes and rice, 5% vegetables. If you eat like this your butt will get big(ger). You should be eating something like 60% veggies, 30% meat, 10% or more fat (nuts, seeds, olives, avocados and the likes). If you do your butt won’t get bigger and if you add some exercise in your butt might even get smaller. And after all, isn’t that the real question you were asking anyway?
Namaste
John
“Teaching Focus, Inspiring Transformation”
www.martialartsnevada.com
Friday 27, January 2012
Ahhhhh so many guesses as to what today would be.
We had a lot of people guess after last week it would be burpees. As much as I enjoy burpees (yeah that was a lie), it is most certinally not burpees.
What week would be complete with out the original Death by WOD?
Death by Pull ups
We had a lot of people guess after last week it would be burpees. As much as I enjoy burpees (yeah that was a lie), it is most certinally not burpees.
What week would be complete with out the original Death by WOD?
Death by Pull ups
Thursday 26, January 2012
Almost done with our death week...
We couldnt have a death week with there not being one of my favorite lifts -
Death by Hang Cleans
42.5/30kg
How many minutes can you go for? Try the hook grip, helps to relieve a little of the fore arm shot feeling.
We couldnt have a death week with there not being one of my favorite lifts -
Death by Hang Cleans
42.5/30kg
How many minutes can you go for? Try the hook grip, helps to relieve a little of the fore arm shot feeling.
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