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!

Saturday, December 31, 2011

Saturday 31, December 2011

I was looking forward to a great end of year WOD, which we had, but sad it was a new Hero WOD posted from the main site. :-(
With 2011 coming to a close, were looking forward to 2012, always wanting a new year, a better year, a new you, a better you, but as your out tonight, or sitting at home, please take a moment to thank those men and woman who are fighting for our freedom to celebrate this new year. Thank the families of those men and woman, and a special moment of thanks for those who have lost their lives.

Enjoy, happy new year, all my love to my BBCF family, and theirs.
A special thank you to all the heroes past, present and future!

"Hidalgo"

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you've got a twenty pound vest or body armor, wear it

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.
100 Ways to be Epic….something like that

http://www.dieselsc.com/101-ways-to-be-fckin-epic

101 Ways to Be F*ckin EPIC

1. If you want to build muscle, lift heavy

2. If you want to lose fat, tighten up on your nutrition. Stop thinking that circuits and conditioning will take care of it

3. Hit more mobility work, yeah, I’m talking about everyday

4. Stop worrying about what people think of you.

5. Don’t forget to use a training log to keep track of where you’ve been and where you’re going. Write you goals down in the log. Don’t forget to track sleep patterns, water intake, conditioning sessions, warm-up exercises…

6. Don’t forget to laugh and stop taking everything so seriously

7. The bench press is a great exercise, but it isn’t the only thing that builds a big chest and pressing power. How much you bench? How about how much you squat? How about how much you push on the prowler?

8. Eat complex carbs for breakfast and in your post-training meal.

9. Watch Godfather I and II – 10x

10. Stretch your shoulders and upper back every 20-30 minutes if you sit at the computer all day

11. Stop, and really LISTEN to your kids. They deserve your complete attention. 12. Do more single leg, unilateral movements

13. Don’t save anything for the swim back

14. Remember that good box jumps usually reveal good hip mobility, not vertical explosive power 15. Give hope to others when no one ever has

16. Knee pain? Work on the stuff above and below

17. Remember there is no perfect program, it should change frequently as you change

18. Drink more water

19. Shelter your kids as long as you can from the bad stuff in the world, but prepare them when they are ready to be strong, confident and self-assured when it is time for them to face it alone

20. 20 rep squats and heavy prowler will make you mentally tough

21. If your trainer has a skin tight under armour shirt and matching shorts, you’re probably not training

22. If you have trap bar deadlifts in your program, don’t neglect the hamstrings

23. You don’t need the fancy equipment to get strong

24. Realize the iPhone is better than the Droid

25. Show your kids the way through your actions

26. Youtube comments used to ruin my day and I deleted them, now I post them up for everyone to see, see Epic comment 4

27. Get good training partners, training partners that are stronger than you and never lose that desire to get bigger, faster and stronger

28. Never stop pushing yourself

29. Be smart and deload every 3-4 weeks (subject to training age of lifter)

30. Beanies don’t make you tough

31. Do more push-ups

32. Do more pull-ups

33. Do more face pulls

34. Tell your kids everyday how much they mean to you

35. Kettlebells are great tools

36. Tired of planks? Overload them

37. Don’t skip breakfast

38. Agility ladders don’t build leg drive which is required for speed

39. Build your grip strength

40. Balance your pushing movements with your pulling movements

41. Stop being negative, instead of “Why don’t I have something?”, say to yourself “Why am I so good at working hard for what I want and achieving my goals?”

42. Don’t worry about other people’s PR’s, set your own

43. Remember, “You are the bouncers, I am the Cooler”

44. Be the best part of someone’s day

45. Squats – hips back, not drop straight down

46. Don’t have a prowler, push a 100lb plate across the floor, see Epic line 23

47. Slow down

48. Go to the park and hit some pull-ups and hill sprints

49. Go out and throw some med ball arounds

50. Go to seminars, conferences and clinics

51. Read more fitness articles

52. Train consistently

53. Roll on a lacrosse ball and pvc pipe, stop using the white foam roller biotch 54. Watch Pineapple Express 3x 55. More tension equals more strength, take the slack out of the bar before you pull 56. Give when no one is looking 57. Watch Spongebob

58. 1-6 (power), 6-8 (strength), 8-12 (muscle), 12+ (conditioning, endurance) – generally

59. Stop thinking people owe you something

60. Be humble

61. No, more humble than that

62. Push yourself harder than you ever have in your next workout. Don’t stop during your conditioning session until your lungs are burning out of your chest –Why? Because you haven’t in a long time.

63. Shoulder hurt? Move to a neutral grip, work on upper back mobility, stretch and roll the pec, lats and upper back, work on trap, serratus and rhomboid activation

64. Do more than the next guy

65. Sit back on the kettlebell swing, don’t sit down, you have to load the hamstrings, glutes and hips

66. Hit a full range of motion for strength training movements

67. Getting more mobile? Don’t forget to strengthen in this new range of motion

68. Send flowers unexpectedly

69. Don’t text and drive

70. XBOX > PS3

71. Don’t program an exercise or workout unless you know the effects of the exercise or workout. You must know the requirements to perform the exercise correctly. Have you tried the exercise? Can you teach it? Have you done the workout? 72. CAT – 50-75% of 1RM, move it fast

73. Bands and chains are NOT restricted to exercises performed with a barbell

74. Watch Road House, 23 x

75. Have you ever seen Deer Hunter, Jeremiah Johnson, Apocalypse Now, Scarface, Cool Hand Luke?

76. Best indicators in the gym? The ones that directly impact performance on the field? Which ones are they? Depends.

77. Read your email less frequently.

78. Don’t stop learning. The best coaches always try to get better.

79. Get respect, not money.

80. Spend time on the warm-up, it isn’t a quick arm cross back and forth before benching

81. Strongman training for athletes is great but introduce it slowly and choose the right events

82. Strength training can happen with every tool on the market or with none

83. Color with your kids, ask them about their day, talk to them about their friends

84. Try to get 100 jumps with a jump rope without missing, try 200, 300…

85. Precede every row with a shoulder retraction, makes the exercise 10 x harder

86. Front squats and zercher squats to a box are great

87. Knee sleeves and elbows sleeves are more important as you get older

88. Remember, no one cares about your opinion, they only care about their own

89. Internet comments?

90. Do you have a dream? What did you do today to move closer to that dream?

91. Stop taking notes and take action.

92. Do pull-ups with chains

93. Fat Gripz are a great tool

94. Interact with other strength coaches in the field, hit them up on their site, email, skype, message in a bottle, Mike Tyson carrier pigeon

95. Don’t forget to say “thank you”, “yes sir”, “yes ma’am”

96. Power cleans are great with a barbell if they don’t irritate the shoulders and you have good form. If you can’t do them, use dumbbells, sandbags, kettlebells and work on your shoulder and upper back mobility

97. Watch a lot of tv? Hit push-ups, mobility, foam rolling during the commercials

98. Watch Bear Grylls and do 20 push-ups every time he eats some weird shit

99. Chaos training is important

100. The torso should be developed to promote stability and resist movement 101. Think about what they’ll say about you when you’re gone? What is your legacy?

Friday 30, December 2011

OK, and here is another top 5 favorite WOD'S of all time.

Finishing out our Hero week with a goody!!!

Hansen
5x
30 kb swings 32/24kg
30 burpees
30 GHD situps.

**** listen to me if you don't know what a GHD situps is, if your less than 6 months into CrossFit, if you've never done more than 5 or 10 GHD situps at a time, YOU WILL BE DOING WEIGHTED MEDICINE BALL SITUPS!!!

Thursday 29, December 2011

By far one of my top 5 all time favorite workouts.
Sprints with weight????
Oh HELL yeah!!!

But wait, there is no running or even rowing how can it be a sprint? Shoot for 6 rounds every three minutes, and you will know how!!!

The Chief

5x 3 min AMRAP with a 1 minute rest between rounds

3 power cleans 62.5/37.5
6 push ups
9 air squats


Ahhhhh the elusive 6 rounds per - can you do it?

Wednesday, December 28, 2011

Wednesday 28, December 2011

When its been a while since you've done a Hero WOD, you look at it and think oh no worrries... Then you start the work and realize.....
7x

7 of the following moves
Hspu
Thrusters 62.5/37.5kg
K2E
Deadlifts 112.5/7
Burpees
Kb swings 32/24
Pull ups

Tuesday 27, December 2011

On with the show...

Griff

2x
800m forward
400 run backwards

Monday, December 26, 2011

Monday 26, December 2011

Ohhhhh yaaaaaaa last week of 2011 - can you believe it???
Nope me either!!!

Last week of benchmarks and Hero WOD's, and back to lil ol me programming and kicking your booties!

Danny

20 min AMRAP

30 box jumps 24in
20 push press 52.5/35kg
30 pull ups

Sunday 25, December 2011

MERRY CHRISTMAS

from all of us at BATTLEBORN CROSSFIT!!!!

Saturday 24, December 2011

It's that time of year again.
Time to sing a song and workout - its known as
"The 12 days of CrossFit"

1 clean and jerk 60/40kg
2 tire flips
3 HSPU
4 clapping push ups
5 Turkish get-ups
6 wall balls
7 kettlebell swings
8 burpee pull ups
9 box jumps
10 knees to elbows
11 KB snatch
12 goblet squats

Friday 23, December 2011

Saving the "best" lady for last.
Yes, yes, you know who she is....

"Fran"
21-15-9

Thrusters 42.5/27.5kg
Pull ups

Thursday, December 22, 2011

Thursday 22, December 2011

Grace

30 clean and jerks 60/40kg

Wednesday 21, December 2011

Helen

3x
400m run
21 kb swings 24/16kg
12 pull ups

Tuesday 20, December 2011

Annie

50-40-30-20-10

Double unders
Sit ups

Monday 19, December 2011

BENCH MARK WEEK!!!
METCONS FIRST, STRENGTH IS SKILL WORK AFTER.
RECORD YOUR TIMES!!!

Angie
100 pull ups
100 push ups
100 squats
100 sit ups

No breaking it up.

Sunday, December 18, 2011

Saturday 17, December 2011

Beautiful day for a vest!!!

5x
10 kb swings 24/16k
10 DB thrusters 45/25lb
10 pull ups
Then
100 burpees
Then
1 mile run with a vest

Friday 16, December 2011

Skill:

Double unders
Or
Pistols

Strength:

Deadlifts
5-5-5-3-2-5

Metcon:

50 kettlebell snatch right 24/16KG
200M one arm KB over head carry right
50 kettlebell snatch left 24/16KG
200M one arm KB over head carry left

Thursday 15, December 2011

Skill:

Double unders
Or
Pistols

Strength:

Jerk
3-3-3-3-3

Metcon:

4x
10 DARC swings AHAP
10 V-ups AHAP
10 deck squats AHAP

Thursday, December 15, 2011

Wednesday 14, November 2011

Skill:

Double unders (if you got em, move on to pistol squats)
Or
Pistol squats

Strength:

Bench press
5-5-5-3-2-5

Metcon:

4x
5 strict pull ups -NO BANDS
10 Upper cuts
15 four count push ups
20 swings

One Secret. Just One. Gurantees Your Diet and Nutrition Success!!!

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YOU CAN BUY A THOUSAND BOOKS. YOU CAN BUY PRE PAID

MEAL PLANS. YOU CAN BUY AN ONLINE NUTRITION COACH

OR VISIT ONE IN PERSON. EACH ONE WILL TELL YOU

SOMETHING DIFFERENT.

EAT PINEAPPLE AND SOUP, EAT ONLY VEGETABLES, EAT ONLY

MEAT, OR EAT ONLY THESE COMBINATIONS. _________________________________________________________________

HERE’S THE DEAL. BY NOW, YOU KNOW THAT CERTAIN

FOODS WILL MAKE YOU FAT. YOU KNOW THAT DONUTS,

TWINKIES, MCDONALDS AND ARBYS, HUGE BOWLS OF PASTA,

PIZZA FOR DAYS, SUGAR -FILLED SODAS, BOXES OF CEREAL,

ENDLESS BARS OF CHOCOLATES, BAGS OF COOKIES –

HOMEMADE OR STORE BOUGHT - BAGELS, GOURMET

DESSERTS, ALL THOSE DIFFERENT KINDS OF CRACKERS, BAGS

OF CHIPS AND DIP, GOURMET OR AMERICAN CHEESE….

OR, IF YOU HAVE PAID THE MONEY, AGAIN, FOR THE NEXT

BEST DIET BOOK OR PERSONALIZED DIET PLAN, YOU KNOW

THAT CERTAIN FOODS ARE NOT IN YOUR PLAN. WHETHER

YOU ARE CHANNELING THE SOUTH BEACH OR PALEOLITHIC

CAVE DWELLERS, YOU KNOW THAT CERTAIN FOODS ARE ON

THE YES LIST AND THE NO LIST.

YOU KNOW WHAT THE FOODS ARE. YOU DO. YOU KNOW

THAT WHEN YOU EAT CERTAIN FOODS, YOU WILL EAT TOO

MUCH, YOU WILL START A BINGE, OR DUE TO HIGHLY

SCIENTIFIC REASONS THAT YOU DON’T HAVE TO

UNDERSTAND, THEY ARE JUST NOT INCLUDED IN YOUR PLAN.

OR, YOU KNOW, AND YOU REALLY DO, THAT THOSE FOODS

ALONE, JUST BECAUSE THEY EXIST, MAKE YOU FAT. Admit it.

_________________________________________________________________

SO HERE’S THE SECRET, THE ONE SECRET, THAT IS

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THIS SECRET DOES NOT WORK FOR YOU, WE GUARANTEE YOU

DOUBLE YOUR MONEY BACK.

BECAUSE WE LOVE YOU, WE ARE OFFERING THIS SECRET,

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ARE YOU READY? HERE IT IS....

DON'T PUT IT IN YOUR MOUTH!!! JUST DON'T DO IT!!!! DON'T EAT IT THE CRAP!!!

Tuesday 13, December 2011

Skill:

Double unders
Or
Pistol squats

Strength:

Clean and jerk

3-3-3-3-3

Metcon:

3x
10 KB clean and press right
20 goblet squats
10 KB clean and press left
20 goblet squats

Tuesday, December 13, 2011

Stone Age Fitness for our life styles...

Synthetic Primal: Stone Age Fitness in the 21st Century

Krista Scott-Dixon Guest Contributor

The following is a guest post from Krista Scott-Dixon of Stumptuous.com:

Unless you’ve been living in a cave recently -- or perhaps because you’ve been living in a cave recently -- you’ve probably heard of the concept of “Paleo” or “primal” fitness.

First impression: Hey, that sounds pretty cool. Hardcore.

After all, if you’re a cubicle droid whose life blood and soul is draining into a giant corporate machine, drop by squeezed-out drop, the idea of running free on the savannah, living by your wits and teeth, maybe even getting naked, sounds kinda awesome. Screw the Globo gym! It’s time to eat meat and bash things with rocks! Yeah!

Second impression: Um... how do I actually do this primal fitness thing?

Well now. There are plenty of theories.

Frank Forencich, who runs Exuberant Animal, recently penned a fine little essay called “The State of the Meme”. In it, he explored the various strains of how we’re thinking about so-called primal fitness, including:

Academic Paleo: a scientifically-minded, evidence-based exploration of the data that tells us how ancient humans actually lived and moved. Probably the most correct, but slow going. Cartoon Paleo: aka the Flintstones. No basis in evidence, just grab your leopard-skin toga and you’re ready to roll. Romantic Paleo: torn, along with a fur bodice, from the cover of your drugstore pulp novels -- adventure! sex! living free! hot bodies! Athletic Paleo: aka the idea that all primal humans were athletic superstars who never met a ridiculously impossible, gut-wrenching challenge they didn’t love. (Aka: “You modern humans are pathetic sniveling wimps. Excuse me while I bathe in ice water and bite the head off a lion.”) Dietary Paleo: Focused on both general principles (e.g. eat whole foods, lots of dead animals, plenty of plants, avoid tofurkey like it’s sliced cancer, etc.) as well as lots of probably unimportant debates (e.g. is coconut flour Paleo, is eating fruit in winter going to make your pancreas explode, etc.).

The final option Forencich suggests: Whole Paleo. The Big Picture. An approach that integrates things like land and terrain, culture and community, movement and mobility, and ethical-spiritual worldview. In other words, not just bacon and badassery. Not just smashing and sprints.

I’ve been thinking about these ideas since getting back from the 2011 Ancestral Health Symposium in Los Angeles, particularly after seeing Forencich’s excellent presentation in which he highlighted some other crucial -- indeed, arguably more essential than one’s sprint time --elements of being a successful primal human. These included things like:

focus & directed attention care, sensitivity, and self-awareness being able to read the environment and one’s surroundings teamwork patience wisdom and the insight of experience

Huh. All that is starting to sound awfully like the skills one needs to survive in the 21st century “knowledge economy”.

So where does that leave us as fitness-oriented folks who are looking for something fun, interesting, and reasonably well aligned with our bodies’ natural inclinations? (And, might I add, those of us girlpeople who don’t quite relate to the whole Man the Dumb Hunter schtick.)

One option is what I call synthetic primal.

Synthetic, in this sense, can mean two things:

created; artificial; non-”natural” bringing-together, as in synthesis

In the first sense, I mean the creation of a primal-style fitness that necessarily lives in modern times. Almost none of us have the luxury (or the burden) of living fully wild. I’m writing this and you’re reading it on a computer, for heaven’s sake.

We have to create our own primal, using what we have available to us. We have to make our own fun.

In the second sense, I mean bringing together all the elements that make primal-ness cool, interesting, and valuable. Such as:

getting outside as much as possible bringing our bodies into sync with natural rhythms -- of seasons, of what’s around us, of daily cycles, etc. moving in a variety of ways, in many planes -- up, down, back and forth, sideways, diagonally, in spirals, in arcs, on one limb or two, asymmetrically, fast, slow, fast-then-slow, etc. moving against many forms of resistance -- our own bodies, someone else’s body, wind, gravity, a heavy object, our own inner sloth, etc. moving awkward loads -- rocks, things with shifting weight, things that are hard to grasp, people, etc. moving in real ways -- on two legs, on all fours, climbing, jumping, scurrying, scampering, rambling, hauling, dragging, shoving, tumbling, rolling, crawling... moving creatively and dynamically, in response to the changing needs and demands of our surroundings and ourselves -- being “flexible” in the truest sense feeling and experiencing our surroundings and ourselves in a meaningful way, rather than numbing or zoning out with music or over-protective gear or over-protective eating/drinking -- feeling the ground under our feet (or the air under our feet as we jump and tumble); feeling the cold or sun or rain on our faces; feeling our bodily sensations of apprehension, fear, surprise, joy; letting ourselves get hungry or thirsty rather than rushing to appease those things with sugary protein bars or Gatorade in case we go “catabolic”, etc.

This also means taking risks that are intelligent and informed; sometimes unexpected; but not rash or stupid -- or intended to show the world how “tough” we are.

Primal humans could not afford to be self-centered idiots. If you make a mistake as a primal human you might die. If you get injured as a primal human you might die. If you over-stress yourself as a primal human you might die. If you ignore your relationships or your surroundings you might die.

In other words, you conserve and respect all forms of energy and resources instead of wasting them. You prioritize working hard and recovery. Work and play. Body and mind and spirit. Self and community. Together. As one. Integrated.

Great start. But how do you organize a fitness routine around it?

Well, begin by reviewing the list of elements above. How could you integrate even one or two of them into your current fitness routine?

Could you... ...get outside now and again? ...pay more attention to your surroundings? ...make movement a social act? ...try moving more functionally, more real-world-ly? ...try mixing it up depending on your individual response on a given day, or in a given situation, or for a given task? ...try linking your brain to your body -- solve a physical problem thoughtfully; include “body knowledge” in your educational repertoire; use movement to think through intellectual problems? ...lighten the hell up and have some fun for a change? (There is no evidence that tells us primal humans were a miserable, numbers-oriented, Type-A group logging their daily mileage or bragging about their shin splints, FYI; many ancestral languages don’t even have words for numbers bigger than two -- so put that in your training spreadsheet and smoke it.)

You get the idea. Start small, start simple. Get creative. Try stuff. Keep it real. Keep it whole.

Don’t worry so much about what is “truly” primal. Strip away what is inessential and retain the fun, purposeful, creative, responsive, integrated, real-world-oriented basis of human movement.

No leopard-skin toga required.

To read more from Krista Scott-Dixon visit her website - Stumptuous.com.

Monday, December 12, 2011

Monday 12, December 2011

Skill:
Double unders
Or
Pistols (if you got double unders)

Strength:
Back squats
5-5-5-3-2-5

Metcon:
50-35-20-10
Push ups
KB swings 24/16kg
Lunges
KB SDHP 32/24kg

Saturday 10, December 2011

2x
400m run
50 OHS 20/10kg
1 mile run
4x
10 pull ups
10 burpees
400m run
1 mile run
6x
5 tuck jumps
10 mountain climbers (4 count = 1)
20 sit ups
1 mile run

Friday 9, December 2011

Skill:

Bergner

Strength:

Deadlifts
5-5-5-3-2-5

Metcon:

15 min AMRAP
10 KB swings 24/16kg
5 burpees
10 KB snatch

Friday, December 9, 2011

Thursday 8, December 2011

"Wood"

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute


Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Ladies - are you bat shit crazy? I am!

THIS IS FROM A PAGE I LOVE CALLED FORGING ELITE SARCASM...
Drywall is hilarious, and posts some amazingly funny stuff, this goes out to my girls, I embody this post more than I ever wanted to admit. Love you ladies, and know its ok to be crazy, but let's work on fixing it.

About Your Female

Body Issues…

Ladies, there’s something that the non-bat shit crazy people in your life have been wanting to tell you: your fucking body issues are all in your goddamn heads. And the men in your life are sick of fucking hearing about them. Let me break it down.

We know. You’re not skinny enough. Or you’re too tall. Or short. Your ass sags. Your complexion is off. You have a belly. Your tits aren’t big enough. Whatev. We don’t seriously care.

You tend to bitch about what the media portrays as an ideal look and body type for women. Magazine covers, movies, TV, that kind of horseshit. What you don’t realize is that guys could give a fuck about any of it. We don’t let outside influences distort our view of hotness. We judge it the old fashioned way: we get wood. That’s it. Caveman shit.

So when I go on Facebook and see bullshit like this, and a few thousand people “like” it, I wonder where the fucking breakdown is:

When the lights are out, you’re all 10′s.

Let’s be honest: the Strong is the New Skinny Slutty craze caught on because so many women are incapable of actually being skinny. Don’t lie, if you could, you would. So instead you get hot by working out (rightly so), except you feel the need to justify it to other women. But why the fuck do you care what some anorexic bitch thinks of you?

You know what’s really hot? Not being fucking neurotic. Men fucking love that.

Also, plastic surgery is the shit. Any woman whose self-esteem is so low that she’d pay thousands of dollars and have herself cut open in the name of increasing hotness is exactly the kind slut you want to take home for a one nighter. Plus the fake tits stick out like, well, fake tits, so they’re easy as fuck to spot. Win win.

You don’t come here to meet your soul mate anyway.

I guess what I’m trying to say is, we can see you for who you are on the inside just as easily as we can on the outside. It’s easier, actually. If you respond positively to trite, incoherent marketing babble like this:

Then you’re probably an overly self-conscious dipshit incapable of having meaningful and stress-free relationships anyway. You’ll settle for some CrossDouche.

There’s no Hate here. Seriously. If this is you, un-fuck your head. Being sane is hot as fuck.

“Stop buying T shirts and start getting your shit together.” -Drywall

Thursday, December 8, 2011

Wednesday 7, December 2011

Skill:

Bergner warn up

Strength:

Strict press
5-5-5-3-2-5

Metcon: oldie but goodie

4x
400m run
50 air squats

Tuesday, December 6, 2011

Tuesday 6, December 2011

Skill:

Bergner warm up

Strength:

Power cleans
3-3-3-3-3

Metcon:

20 min AMRAP
5 power cleans 60/40kg
10 toes to bar
15 wall balls 20/16lb

Monday 5, December 2011

Skill:

Burgner warm up

Strength:

Overhead squats
3-3-3-3-3

Metcon:

400m easy effort
50 kb clean and jerk right 24/16kg
50 kb clean and jerk left 24/16kg

Each arm complete the 50 reps prior to switching arms.

Sunday 4, December 2011

"Michael"

3x
800m run
50 back extensions
50 sit ups

Saturday 3, December 2011

"Nutts"

10 HSPU
15 Deadlifts 125/70kg
25 box jumps 30/24in
50 pull ups
100 wall balls
200 double unders
400m run 20/10kg

Friday 2, December 2011

Skill:
HSPU

Strength:

Front squats
3-3-3-3-3

Metcon:

3x
20 thrusters
20 pull ups
20 box jumps
20 double unders

Thursday, December 1, 2011

Thursday 1, December 2011

Metcon first today!!!

Metcon:

Diane
21-15-9
Deadlifts 102.5/70kg
HSPU


Strength:
Bench press
5-5-5-3-2-5

Wednesday 30, November 2011

Skill:

HSPU

Strength:

Deadlifts
5-5-5-3-2-5

Metcon:

4-6 rounds
10 clean and jerks 80/60
10 bar push ups
*15 min time limit

Tuesday 29, November 2011

Skill:

HSPU

Strength:

Strict press
5-5-5-3-2-5

Metcon:

15 min AMRAP
10 kettlebell clean and jerks 24/16kg
5 burpees
10 kettlebell swings