Sunday 1 February 2009

After an amazing workout yesterday, we are all ready for a short and sweet metcon.

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

Burpees
Wall balls - 20 lbs
Medicine ball sit-ups - 8,12,16 lbs (your choice on this one)

See you all at 9:00am :0)

Saturday 31 January 2009

Ending the month with a BANG!

It is going to be a beautiful winter day, so lets meet at the gym at 8:30, and from there we head over to Virginia Lake. The north side - closest to Plumb Lane.

You are more than welcome to just meet us at Virginia Lake at 9:00am sharp.

MURPH

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

We will modify as needed for various movements and levels. :-)

Really looking forward to seeing everyone and doing Murph with my CrossFitter"s, I have only done this one by myself. So excited!

PALEO POT LUCK IS TODAY

Just a reminder tonight at 7:00 pm

1st PALEO POT LUCK!

See you all here tonight.


WOOOOO HOOOOO!

Friday 30 January 2009

Today is

Randy

75 power snatch at 35kg

for time

Nice strong movement today ladies and gentleman!


Sorry Trevor forgot the laptop at the gym. :-)

Thursday 29 January 2009

Drew's special

Cindy on Suicide Watch

YEAH!!!!

20 minutes

All odd minutes are

5 pull-ups
10 push-ups
15 squats

All even minutes are

2 suicide runs or UCLA's or ladder runs (whatever you know it as)

Rest time is whatever you have left of your minute intervals

Cindy is a beautiful beautiful lady, but on suicide watch she is a BI*#H!

Wednesday 28 January 2009

Dead lifts

3-3-3-3-3-3

Oh and the joy ensues with

5-10 mins (depending on level of crossfit endurance)

1 dumbbell push up row right arm
1 dumbbell push up row left arm
1 dumbbell push up
3 burpees

= 1 set

as many as possible for the time level your endurance is at.

Tuesday 27 January 2009

Sorry for the late posting guys, forgot the laptop at the gym. :-)


Run 800m
25 Burpees
Up to a 3 min rest
Run 800m
25 sit ups
Up to a 3 min rest
Run 800m25 wall balls - 20 lbs
Up to a 3 min rest

Run 800m
25 pull ups

Score is each time per round.

Monday 26 January 2009

Lets start the week off with a great strength / cardio metcon.

21 strict press 40kg
500 m row

21 push press 40kg
500 m row

21 split press 40kg
500 m row

For time

IT IS FINAL

THE GYM IS OURS!

So, just to let everyone know, the deal was done today, the gym is now in my hands. Thank you to everyone for all the support you have shown, and the little extra pushes here an there to make sure we solidified the deal. I would of never been able to do this without the level of support from the numbers we have had in class to the comments, and smiling faces of all of you.

A HUGE THANKS GOES OUT TO ALL OF YOU FOR LETTING ME SEE MY DREAM, GRAB IT AND RUN LIKE HELL!

Sunday 25 January 2009

Death By Pull-ups / Sprints

Minute 1 = 1 pull up, 2 - 20m sprints
Minute 2 = 2 pull ups, 2 - 20m sprints
Minute 3 = 3 pull ups, 2 - 20m sprints

and so on, every minute is = to the number of pull ups to be done, with 2 - 20 meter sprints.

We may add a few sprints here and there just to see. :-)

Lets finish the weekend with a solid performance.

Saturday 24 January 2009

TEAM DAY!!!

FULL MISSION PROFILE - "Chimera"

Workout is compliments of Brassring Fitness - Rob Ord

These workouts are based on a fictitious military mission.

Situation:

An American Civil Engineer was captured 8 weeks ago by a militant Islamic group while traveling with his Afghani business partner in Kabul. Both men were initially taken hostage; however the partner was released after a ransom was paid. There has been no mention of the kidnapping to the media in order to keep publicity from endangering the Americans life and making him more difficult to find.

The kidnappers have consistently moved from location to location, making a rescue operation impossible. Recently, however, reliable intelligence data has come in that places the kidnappers and their hostage in a training camp near Kabul for an extended duration.

The camp is located at about 8000' in a mountain region in Easter Wardak Provience. It is heavily fortified and approachable only from a lower elevation. There are expected to be a large number of enemy forces there, which is presumed to be he reason they are not planning on moving their hostage.

Objective:

Deploy two separate fire teams to:

1. Safely rescue hostage
2. Capture any enemy combatants
3. Destroy camp with incendiary grenades and high explosives.


You have an option to pick 1 of 2 workouts.

"Operation Chimera"

Deploy two separate fire teams


Fire Team Alpha

Insertion:

3 rounds of

• 400m run
• 25 Burpees

Actions at the Objective:

30 - 20 - 10

• Squat jumps
• Pull ups
• Kettle bell swings (35lbs)

Extraction:

Run 1 mile carrying 45lbs

This workout is a fast paced high energy workout that pushes the cardio-respiratory limits.

Fire Team Bravo

Insertion:

3 rounds of:

• 10 Deadlift (185-250lbs)
• 20 Dead hang pull ups

Actions at the Objective:

21 - 15 - 9

• Thrusters (75-95lbs)
• Knees to Elbows
• 24" Box jumps

Extraction:

2 rounds of:

• Run 200m
• 10 Clean and Jerk (95-135lbs)

This workout is a hard and heavy workout that requires strength and stamina.

We are shooting to get both of these missions completed in under 30 minutes.

Friday 23 January 2009

Well we should all be a little beat up by this point in the week, and with the awesome workout we have planned for Saturday - team day. I thought we should try a little less intensive workout.

21-15-9

Body weight dead lifts
Box jumps

Great job this week, it was a hard week, and you all did amazing!

ATTENTION 1st Monthly PALEO POT LUCK

Friday January 30th 7:00pm

Paleo Pot Luck

Get a great workout at the 6:00pm class, then enjoy dinner with friends and family.

Bring your favorite Paleo dish, your friends, family and enjoy the good times to be shared with your partners from team CrossFit of Reno. This will be a monthly get together for us all to share nutrition, workout, and just general fun ideas.

Yeah!!! Let me know an idea of what you are bringing, and how many you will have so that we have enough utensils etc.

Thanks to Mel for the AWESOME idea.

Thursday 22 January 2009

Tabatta Something Else Entirely

Sumo high pulls - 45 lbs
Pull up
Push up
Kettle bell swings
Sit up

20 seconds on 10 seconds off

Performed in a "circuit"

Just remember we LOVE tabattas

Wednesday 21 January 2009

Back Squats

5-5-5-5-5

snake eyes

10 - 1 arm lunges
1 sit up
progress down until you reach
1 - 1 arm lunge
10 sit ups

Tuesday 20 January 2009

Row / Run workout

Row 500
10 burpees
Run 400

5X for time

This is a fun workout, so enjoy!

NEW WORKOUT TIME!!!

This one's for Cara.  Starting Wednesday, January 21st, we will be having a 4pm workout!!!  4pm workouts will be held on Monday, Wednesdays, and Fridays!  Come join Cara at 4.

Monday 19 January 2009

The Big 5 - 55

Bench press
Goblet Squats
Pull ups
Box jumps 24" box
Deadlifts

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

for time of course

Sunday 18 January 2009

SUCK DAY (can we think of something else to call this?)

Come in make-up a workout you missed, or work on some movements or lifts you feel need some help.

Great team day, to pick the brains of the others, and have an overall great way to start your Sunday.

Saturday 17 January 2009

5 k run today

It is early, so dress in layers - they will get peeled off as we go!

See ya in the morning!

Friday 16 January 2009

"Kallista"

30 bodyweight clean and jerks

Scale as necessary.

Post time and load to comments.

Thursday 15 January 2009

ANGIE

She is like a warm lover in the night......

100 pull-ups
100 push-ups
100 sit-ups
100 squats

Post your time!

Wednesday 14 January 2009

"DIRTY DOZEN"
10 dead lifts 102.5kg
2 press 40 kg
8 dead lifts
4 press
6 dead lifts
6 press
4 dead lifts
8 press
2 dead lifts
10 press

for time (of course)

800 m run
rest 2 mins
800 m run

post your times

Tuesday 13 January 2009

Ok, so Drew had an adjustment, and I love it. So the 6 o'clock class gets

6 x

5 - 20m sprints/5 burpees after each 20 m sprint

rest 1 min between rounds

Score is your time for each round - combined time works also

Thanks Drew, love having your input! :)

Rob Ord

Just wanted to say thank you to Chandler for bringing in Rob Ord on Sunday the 11th. We were lucky enough to have Rob come in and do our team building workout. In case you are not familiar with Rob, he is not only the Navy Seal Motivator, but the owner of Brassrings Fitness, and the creator of an amazing workout for our military and those of us who want to kick ass - Full Mission Profile. You can find this on his website at BRASSRINGS.COM - check it out, get prepared because we all know I am a sadist. :-)

TUESDAY and THURSDAY CLASS

As of Tuesday January 13th there will be NO MORE 12:00 classes. This is on hiatus until further notice, at which time I will be holding a Women's class on those two days plus on the weekends.

Thanks for your understanding!

Alena and Jason (mostly Jason as he always taught this class.) hehe

CRAZY RUN!!!!

Team CrossFit - I have a challenge for us.....

February 15th 2009

5k or 10k Run in Verdi

Lets all get together, wear our CrossFit of Reno t-shirts, and RUN!

I would love us to come out in droves and show all those runners what CrossFit can do for you!

MUAY THAI at the GYM

Casey Balkenbush is coaching Muay Thai classes at the CrossFit gym.

Class schedule is

Monday, Thursday at 6:00pm
Saturday at 1:00pm

Class fee is $75.00 unlimited until January 31st.

February 1st, the class fee goes up to $85.00

Drop in fee is $15.oo per class

Class is open to any level - come in and learn and enjoy!

Tuesday 13 January 2009

Oh happy joy on the weather - rolling the door up for this one

10 - 20 m sprints x 5 burpees

rest 30 secs between rounds

score is fastest time vs. slowest time of all rounds

tabatta burpees/sit-ups

See you all tomorrow - rest well, eat paleo, and enjoy the evening.

Sunday's workout

So, just wanted to list what we did for our team workout on Sunday.

2 man teams
4 min rounds - meaning if it took you 3:30 to complete you had 30 seconds to rest
each man on the team had to complete the entire round

5 tire flips
2 - 20 m UCLA's
10 wall balls
10 burpees

Penalty for not completing in 4 min = 400 m run!

Monday 12 January 2009

Snatch

Work on our strength movements today.

Tabatta (of course)

Sunday 11 January 2009

HAPPY DAY!

Team bulding WOD today.

It will have something to do with tire flips, sprints, burpees, and who knows what else. :-)


See you at 9am!

Saturday 10 January 2009

MICHAEL

3 x

800m run
50 bk ext
50 situps

Michael is our friend!

3 x

400 m run
21 OH squats - 40kg
15 knee to elbows
9 hand stand push ups

This is going to be fun guys!

Thursday 8 January 2009

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Work up to your heavy set.

See all your bright and smiling faces tomorrow!

Wednesday 7 January 2009

AMRAP 20 minutes

6 pull ups
12 thrusters 30kg

Tuesday 6 January 2009

Kelly

5 rounds for time

400 m run
30 wall balls
30 box jumps

We love the ladies!!!

Monday 5 January 2009

Deadlifts

5-5-5 / 5 warm up to your last set being your near max weight

5-5-5 / 3-3-3 warm up to your 3 sets of working weight

Finish it off with

Blackjack - push ups/sit ups each "round" adds up to 21 = 1st round is 20 push ups, 1 sit up next round is 19 push ups, 2 sit ups - on down till you end with 20 sit ups and 1 push up

Sunday 4 January 2009

The lovely "lady"

Grace!!!

30 clean and jerks 60kg

Yeah - Let's kick this ladies ass!!

Saturday 3 January 2009

Fight Gone Bad

3 rounds 1 minute at each station

Row - for calories
Wall ball
Sumo Deadlift high-pull
Box jumps
Push press

Friday 2 January 2009

Bench Press

5-5-5/5-5-5

Tabatta R.I.P
(no, this does not mean dead. But I will let you wait till you get in to see what it does mean.)