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!

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!

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!

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.


--------------------------------------------------------------------------------

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!!!

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

THIS SUNDAY

Class will be held at 8am, NOT 9am.

Only this Sunday!!!!

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

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.

Thursday, January 26, 2012

INVICTUS

Out of the night that covers me, Black as the Pit from pole to pole, I thank whatever Gods may be For my unconquerable soul.

In the fell clutch of Circumstance I have not winced nor cried aloud. Under the bludgeonings of Chance My head is bloody, but unbowed.

Beyond this place of wrath and tears Looms but the Horror of the shade, And yet the menace of the years Finds, and shall find me, unafraid.

It matters not how strait the gate, How charged with punishments the scroll, I am the master of my fate: I am the captain of my soul.

William Henley 1875

Wednesday 25, January 2012

You know me, and loving those Death By workouts.
I'm not sure if it is a name thing I like so much, or just the sheer determination to complete something as taxing on your body... none the less, I LOVE DEATH BY week!

Strength:

Back squats

5-5-5-3-2-5

Metcon:

Death by 20m sprints

(you get it - run)

Wednesday, January 25, 2012

Gotta Love Our Navy SEAL teams!!!

MOGADISHU, Somalia (AP) — U.S. Navy SEALs parachuted into Somalia under cover of darkness early Wednesday and crept up to an outdoor camp where an American woman and Danish man were being held hostage. Soon, nine kidnappers were dead and both hostages were freed.

President Barack Obama authorized the mission by SEAL Team 6 two days earlier, deploying the same unit that killed Osama bin Laden last year. Minutes after the president gave his State of the Union address to Congress he was on the phone with the American's father to tell him his daughter was safe.

The Danish Refugee Council confirmed the two aid workers, American Jessica Buchanan and Poul Hagen Thisted, a Dane, were "on their way to be reunited with their families."

Buchanan, 32, and Thisted, 60, were working with a de-mining unit of the Danish Refugee Council when gunmen kidnapped the two in October.

The raiders came in quickly, catching the guards as they were sleeping after having chewed the narcotic leaf qat for much of the evening, a pirate who gave his name as Bile Hussein told The Associated Press by phone. Hussein said he was not present at the site but had spoken with other pirates who were, and that they told him nine pirates had been killed in the raid and three were "taken away."

The hostage rescue was carried out by the same SEAL unit behind the operation in Pakistan last May that killed bin Laden, two U.S. officials said on condition of anonymity to discuss the operation. It was not clear if any members participated in both operations. The unit is the Naval Special Warfare Development Group, also known as SEAL Team 6.

One official said that the team parachuted into the area before moving on foot to the target. The raid happened near the Somali town of Adado.

Tuesday, January 24, 2012

Tuesday 24, January 2012

Strength:

Deadlifts

5-5-5-3-2-5

Metcon:

Death by Kettlebells

32/24kg

Ohhhhh how I love Death by workouts!!!

Monday 23, January 2012

REMEMBER!!!! I dont program monday anymore, you can always thank Coach Travis! :-)

Skill:

Kettlebell swings

Strength:

Push Press
3-3-3-3-3

Metcon:

Filthy Fifty

50 of each of the following movements

Box jumps 20in
Jumping pull ups
KB swings 24/16kg
Walking lunges
Knees to elbows
Push press 20/15kg
Back extensions
Wall balls 20/16lb
Burpees
Double unders

Sunday, January 22, 2012

Saturday 21, January 2012

Well, as I said before the WOD began, "its an easy Saturday."
Of course what I meant, was in line with our normal 50 min grinder WOD's, this was easy.
Haha, not easy as in workout.

"Kelly"

5x
400m run
30 wall balls
30 box jumps 24in

Friday, January 20, 2012

Friday 20, January 2012

Strength:

Back squats

5-5-5-3-2-5

Metcon:

Thanks Northwest CrossFit

"Bakers Dozen"

7 min AMRAP
13 OHS 40/20kg
13 bar facing burpees
13 toes 2 bar

Rest 2 mins

7min AMRAP
13 SDHP 40/20kg
13 wall balls
13 double unders

Thursday 19, January 2012

Strength:

Bench press

5-5-5-3-2-5

Metcon:

5x
5 muscle ups
10 power cleans 60/40kg
200m sprint

Wednesday, January 18, 2012

Wednesday 18, January 2012

Skill:
Rowing (using the crap out of it this week)

Strength:

Power cleans
3-3-3-3-3

Metcon:

Tabata row - 100m in 20 seconds or penalty for each one missed

Rest 1 min

Tabata push ups

Rest 1 min

Tabata squats

Tuesday 17, January 2011

Skill:

Rowing

Strength:

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

Metcon:
1000m row 10 kb swings 2 burpees
800m row 8 kb swings 4 burpees
600m row 6 kb swings 6 burpees
400m row 4 kb swings 8 burpees
200m row 2 kb swings 10 burpees
32/24kg on swings

And the other side of the coin...

CrossFit going "mainstream" is reason to rejoice

By Jen Wielgus
Phillyblurbs.com
01/17/2012 10:33 AM

When I first watched the much-ballyhooed Reebok CrossFit commercial -- 2011 Games champ Rick Froning Jr. tweeted the link last Friday; the ad aired during Packers-Giants on Sunday -- I felt like someone plunged an adrenaline needle into my heart. I wanted to run outside and flip my truck down the block. And that's really saying something, considering I'd been sitting at a desk in a stone-silent office for about seven hours straight, and usually, not even a large Starbucks revives me by that point.

It's funny I felt that way, because some people watched the clip and immediately sounded CrossFit's death knell. On Monday, Gawker declared that "CrossFit is dead," lamenting the same kind of "selling out" that indie rock fans did when the likes of Death Cab for Cutie, the Shins and Modest Mouse signed with major labels and started leasing their songs to car companies.

I still like those bands. I'm so mainstream.

And I'm really excited to see CrossFit continuing to explode. I say, bring on the major leagues (a little Pavement lyricism there...of course, I'm told hard-core fans didn't like that album). Because no matter how much "The Sport of Fitness" grows, I know the experience will not change for the little folk who really love it. It will still be a kickass workout within a competitive, but still team-oriented, atmosphere. It will still be the best way to get fit I've ever found.

Every WOD -- Workout of the Day, for those new to the movement -- is what you make of it. Who cares if some giant shoe company is sponsoring the sport? You still have to bust your butt every day to get through the movements and reps written up on the whiteboard, and you still have to earn that feeling of absolute euphoria when you finish. Who cares how many newbies are in your class? The more the merrier, and in fact, the more new people flock to CrossFit, the more good coaches will be needed to teach them how to perform all the skills correctly.

I know some good coaches. They deserve all the clients, and income, they can get.

If people who come into the box aren't "serious," or are just there because it's "cool," they probably won't last long. But even if they do, it isn't going to spoil my WOD. I've got the eye of a crazed tiger when I work out, even if I'm just going for a jog. As in any other sport or even pastime, you get out what you put in. Everyone has different goals and commitment levels. That's life.

I'm almost done. Here's how Gawker's Hamilton Nolan finishes his article:

"Next thing you know Crossfit gyms will be popping up at ever suburban strip mall from here to San Diego, and wealthy stay at home moms will start showing up after their yoga classes, and Jillian Michaels will make a Crossfit DVD, and there will be a Crossfit reality show and some MTV kid will get MADE, into someone who can do 20 pullups. And then there will be the inevitable Under Armour-Reebok- Nike Crossfit sneaker wars, until every Crossfit club is owned and branded, and there will be a pro tour and youth leagues and fashion shoots and celebrity endorsements and doping scandals and cheating.

"And Crossfit will be full of a--holes. Too bad."

And here's my retort:
1) CrossFit boxes have been popping up in strip malls for quite some time, actually. If they don't have strong, organized coaches and good, safe programming, they don't survive. Natural selection, as in any other business.
2) I know quite a few stay-at-home moms who do CrossFit, and they're just as enthusiastic and eager to improve as the fire-breathing young studs.
3) Jillian Michaels probably will do a CrossFit DVD, but she'll pretty much put her face on any product. Don't like it? Don't buy it!
4) I would actually like to get "made" into someone who can do 20 unbroken pullups, but I won't look to anything on TV for inspiration.
5) Sneaker wars and celebrity endorsements and youth leagues haven't killed basketball. People still love it; millions play it every day.
6) There are a-holes everywhere. I just steer clear.

Monday, January 16, 2012

CrossFit / Reebok commercial - I'm sorry its now Reebok CrossFit

Gawker.com

Crossfit Is Over

By Hamilton Nolan, Jan 16, 2012 1:52 PM


Did you get a chance to do Crossfit when it was still hardcore? Did you get a chance to do 15 body weigh overhead squats followed by 400-yard sprints for time until you puked, or Tabata intervals until you puked, or sled pulling followed by burpees followed by box jumps followed by muscle-ups, until you puked? If you haven't done it already, it's too late. Crossfit is over.

Yeah, it's in a Reebok commercial. Yeah. Not even one of the cool shoe brands. Crossfit was, until now, a sort of underground-ish worldwide cult of mild-mannered regular people who left work and went to some stylishly dirty garage cave gym to morph into INSANE FITNESS FANATIC FREAKS that you wouldn't really want to be around or (god forbid) talk to about working out, but at least they did good workouts, kept it hardcore, not your bullshit Equinox gym personal trainer trapeze yoga shit, you know? At least they did keep it hardcore, so you could overlook their scary level of similarity to a cult, not that this is a topic I want to ever discuss further with any Crossfit aficionados.

And now it's in a Reebok commercial. Next thing you know Crossfit gyms will be popping up at ever suburban strip mall from here to San Diego, and wealthy stay at home moms will start showing up after their yoga classes, and Jillian Michaels will make a Crossfit DVD, and there will be a Crossfit reality show and some MTV kid will get MADE, into someone who can do 20 pullups. And then there will be the inevitable Under Armour- Reebok- Nike Crossfit sneaker wars, until every Crossfit club is owned and branded, and there will be a pro tour and youth leagues and fashion shoots and celebrity endorsements and doping scandals and cheating.

And Crossfit will be full of assholes. Too bad. Time to ask old Santa for a squat rack.

Monday 16, January 2012

Strength:

Front squats
3-3-3-3-3

Metcon:

Happy Birthday Brandon!!!!
Holy shit this really sucked!

4x
1 pass of lunges length of the gym
16 thrusters 42.5/27.5kg
19 burpees
83 double unders

I thought about singing happy birthday during the last round, but Ummmm nooooo that was not happening.

Sunday 15, January 2012

Uh oh coach Chandler and Stephanie are in today...

20 min AMRAP
500m row
8 thrusters
16 burpees

Saturday 14, January 2012

Metcon:

2 rounds
200m overhead walking lunges 20/10kg
At every cone you will find a movement to be completed
After the first round you will complete
7 rounds of
1 min wall ball moving down the line of balls
Then
1 minute of plate push ups
After the 7 rounds or 14 minutes is up, you complete the second round of overhead lunges.

Saturday, January 14, 2012

Friday 13, January 2012

First month of the new year and we already have a Friday the 13th???

Oh well, let's get some of the practiced moves into the Metcon today... No, not rope climbs but bring some long socks for tomorrow, you never know.

Strength:

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

Metcon:

12 min AMRAP
10 squat cleans 42.5/27.5kg
20 sit ups
10 pistols

Thursday 12, January 2012

Close to the end of the week, have we had any pull ups this ask?
Hmmmmm or how about a decent run???
I know some of you say, I can run on my own, but really now do the majority of us realllllllllyyyy run on our own??
No....

Strength:

Over head squats
3-3-3-3-3

Metcon:

3x
800m run
50 pull ups (rule #1 don't do the math)

Friday, January 13, 2012

What is your opinion of Reebok and CrossFit

Reebok Makes Huge Push Into CrossFit CNBC.com | January 13, 2012 | 09:51 AM EST

In the past couple years, the folks at adidas have done an incredible job bringing the Reebok brand back from the dead following a lack of producing anything special after the $3.8 billion acquisition was approved in January 2006.

Its ZigTech and RealFlex lines have been successful and it got as much as it could out of the toning space before the FTC fined the company for $25 million for unsubstantiated claims related to its EasyTone shoes.

The next step for Reebok is clearly aligning its brand with groundbreaking workout programs. In 2009, the brand launched a workout program called JUKARI with Cirque du Soleil. It failed to garner mass following. For a second attempt, Reebok has aligned itself with an already established workout brand, CrossFit, and hopes to ride the tremendous momentum of the strength and conditioning workout.

“This is the single biggest initiative we’ve focused on,” said Matt O’Toole, Reebok’s chief marketing officer. “This is consistent with our brand point of view. Just like we were part of women’s fitness decades ago, fitness is where we want to be.”

Reebok has quietly built up a steady relationship with CrossFit, which has gone from 18 gyms in 2005 to more than 3,000 gyms today. So far 43 of those gyms have been branded Reebok CrossFit boxes and the brand aims to have more than 150 branded CrossFit gyms by the end of 2012.

The realization that Reebok had to do something came as Reebok employees started buzzing about the workout, which emphasizes big weight and workout speed. Before long, there was a 5,000 square foot gym on Reebok’s Canton, Mass., headquarters that served as the ultimate case study.

“We love the idea of turning fitness into a sport,” O’Toole said.

Reebok’s partnership extended to the CrossFit Games, a competition to find the world’s fittest man and woman on earth. CrossFit signed a broadcast deal with ESPN [ DIS 38.40 -0.33 (-0.85%) ],which led to a much broader reach. Rich Froning, the men’s champ, got a $250,000 prize for winning it all this past year.

Reebok will also fold in the alliance with its bread and butter, making specific shoes and apparel. A Reebok CrossFit box will open on Fifth Avenue in Manhattan in April with a retail location right next to it.

And if America didn’t know about the two partnering up, they will come Sunday, as a clever TV ad, playing off the idea of the box gym, will air for the first time during the NFC Divisional Playoffs.

Thursday, January 12, 2012

7 myths we all need to read over and over again about fitness

The 7 Fitness Myths (i.e. Total B.S.) You Need to Know

Nick Horton Contributor

The fitness industry is full of more lies, myths, and total B.S. than nearly any industry on the planet. Some of these myths are slowly going away, thanks to bastions of reason like Breaking Muscle. But, in most magazines, on the daily talk shows, and even on a lot of the most popular fitness TV shows the information you are hearing is wrong.

I'm not going to go so far as to say people are lying to you. It's just often times the received wisdom, the stuff we've been taught and have picked up along the way, was wrong to begin with. And, since we never thought to question it and no one ever told us different, this misinformation has become part of the collective.

1. Weight training will make women bulky.

True, if the woman is on steroids. Female bodybuilders almost singlehandedly ruined the act of lifting heavy weights for most women in this country by providing a false example.

The average man produces 10 times the amount of testosterone as the average woman. To be truly bulky and "manly" you NEED a lot of testosterone. Without it, you can't be bulky. So, unless you plan to inject yourself with steroids, you have very little to worry about.

If you're concerned about your arms being too big, lose more fat. Don't be afraid of gaining more muscle.

2. Squats are bad for you knees.

I don't know when this myth will die, but not only is it false that squats are bad for your knees, full squats are actually GOOD for your knees. Unfortunately, no matter how much writing and promoting coaches like me do, the general media - and far too many personal trainers - still spout off this nonsense as fact.

Squat deep on every repetition. By deep I mean the top of your thighs should be at least parallel with the ground - preferably lower, if you have any human dignity. Do this, stay on your heels as much as you can while you're at it, and your knees will stay healthy long into old age.

3. Running will make you fit.

To paraphrase Charles Poliquin, "Humans are meant to either sprint or walk long distances."

I might get shot for saying this, but unless you happen to be built like a runner - light weight, slight bone structure - then running (by that I mean "jogging" as exercise, NOT sprinting) will likely cause you more harm than good. That is even truer if you're a woman with wide hips (most women) where the angle of the thigh comes in from the hip bone to the knee bone.

Running is a SPORT. It is not a general fitness activity. Every foot strike is a plyometric exercise and if you aren't properly prepared - via a good fitness program that includes strength training - you WILL suffer an injury. It's just a matter of time. Great runners learn how to be great runners and they do what is necessary to mitigate the downsides.

In the words of Diane Lee, "You don't run to get fit, you need to be fit to run."

4. If you want to lose fat, workout more.

This one is only kind of true. Working out more certainly increases the amount of calories you burned that day. It can give you spikes in metabolism that can last up to 72 hours. And if you do it right, you'll build muscle that itself will raise your metabolism just by existing. But, all of those things miss the point.

Fat loss is ALL about calories in, calories out. I have plenty of male weightlifters who gain upwards of 20 pounds after they've been lifting at our club for a little while. After joining us, their workouts increased, and the intensity of those workouts increased. How did they gain weight?

Because they also increased how much they ate!

It's great to workout more. But if your goal is to lose fat, you MUST control your calories.

5. Cardio is more important for fat loss than weight lifting.

This myth is a derivative of the one above. Cardio is great for health reasons and you WILL burn calories while doing it. However your biggest concern when you are trying to lose weight is muscle loss.

If you lose fat and lose muscle along with it, you have made your future ability to keep the weight off harder.

Less Muscle = Lower Metabolism.

Fat loss programs should be first about controlling the ratio of calories in, calories out and second about doing everything in your power to prevent losing muscle. In my book, that means a good diet combined with a good weight training routine. If you have time for cardio, be my guest, but that comes third!

6. What you eat is as important as how much you eat when you're trying to lose weight.

Your overall health has a lot to do with the quality of the foods that you ingest. But, your overall level of fat does not. As I mentioned above, fat loss is about how many calories are going into and out of your body each day.

There is no getting around the basics of Thermodynamics. If you want to lose fat, you MUST eat fewer calories than you burn. Period. There is no other way unless the laws of physics don't apply to you for some reason...in which case, you can eat whatever you want!

If the calories you eat are also healthy, then you may increase your progress some. You'll certainly increase your health and sense of well-being. But, you can easily get fat eating too much healthy food.

Don't believe me? Just ask a Sumo Wrestler. They eat very healthy food every day, avoid junk food like the plague, and yet are the poster children of obesity.

Calories in, calories out. Period.

7. If you don't feel like crap after a workout, you didn't work hard enough.

This is one for my CrossFit friends. Workouts are workouts. Competitions are competitions. They are not the same. Workouts exist to prepare you to be good in a competition.

Sadly, too many trainees, especially those in the early stages of the beginners phase (not just CrossFit, but everything), think that killing yourself is the goal. They treat every workout like a major national competition where their reputation and thousands of dollars are at stake.

"If I don't work my hardest," they say, "then how will I ever make the progress I want?"

It seems reasonable on the surface...until they injure themselves. If you injure yourself today, what do you think tomorrow’s workout will look like? Working hard is important, but working smart is WAY more important.

And there you have it. Seven fitness myths I encounter all the time. You no longer have any excuses.

Wednesday, January 11, 2012

Wednesday 11, January 2012

Strength:

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

Metcon:

5x
5 Deadlifts 120/70kg
5 burpees
5 box jump overs

Tuesday 10, January 2012

I told you to work on double unders and no one listens....
Haha

Strength:

Snatch
3-3-3-3-3

Metcon:

3x
100 double unders or 300 SINGLES (EWWWWWW)
50 hollow rocks
5 - 4 count push ups
5 STRICT chin ups

Tuesday, January 10, 2012

Monday 9, January 2012

Top of the week to you!!!
New year, new you resolutions in play?
Goals set? Personal, physical, spiritual, mentaly?
Write them down, make it visible, accountable, desirable, achievable!

Skill work:

Rope climbs

Strength:

Back squats

Metcon:

21-15-9 200m Sprint

Box jumps
KB swings 32/24kg
Ring dips
200m sprint

Monday, January 9, 2012

BUDDY ROBERTS, OUR VERY OWN SIGNS WITH THE UFC!!!!

Team Jackson’s Buddy Roberts Signs with UFC

Posted on January 9, 2012 by Damon Martin

Team Jackson/Winkeljohn continues to produce new UFC talent and the latest is middleweight Buddy Roberts, who has signed with the promotion as of Monday.

Roberts manager Ali Abdel-Aziz of Dominance MMA confirmed his signing with the UFC to MMAWeekly.com.

With an 11-2 record, Roberts comes to the UFC with a solid record and lots of experience.

Roberts has competed at both heavyweight and light heavyweight in the past, but will come to the UFC at a much more natural weight class at 185lbs instead.

A trainer as well at Team Jackson/Winkeljohn who runs the kid’s program at the school, last competed in July 2011 when he defeated former King of the Cage champion Tony Lopez.

There’s been no official word on Roberts’ debut, but he’s expected to fill a slot on one of the upcoming cards in the first quarter of 2012.


CONGRATULATIONS BUDDY!!!

Saturday, January 7, 2012

Saturday 7, January 2012

Choice today.... I know, scares the s%$t out of me too.

Dae Han "

Three rounds for time of: Run 800 meters with a 45 pound barbell 15 foot Rope climb, 3 ascents 135 pound Thruster, 12 reps

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.


Or....

2 x
800m run
5 muscle ups
5 rope climbs
10 tire flips
15 burpee broad jumps
20 kettlebell swings
25 for the life of me I don't remember what the HELL we did 25 times
30 wall balls
35 box jumps
40 pull ups

Friday 6, January 2012

Strength:

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

Metcon:

Tabata
Kettlebell swings 32/24kg
Then
Goblet squats 32/24kg
Then
800m sprint

Friday, January 6, 2012

Thursday 5, January 20!2

Strength:

Power cleans
3-3-3-3-3

Metcon:

5x
10 HSPU
10 squat cleans (see weight percentage for RX'd)
10 pull ups

Wednesday, January 4, 2012

Find Your Authentic Self by Setting Unreasonable Goals

Becca Borawski Managing Editor

There is no way in January of 2010 I would have written on my annual goal list, “Move to Portland, Oregon.” In fact in June of 2010 I signed a two-year lease on my apartment in Los Angeles. Within five months of that, I decided I was moving to Portland.

Which is why I am writing you today – to share the concept of having a commitment to your goals, but leaving space for new goals to appear and provide happiness. Having concrete goals is an excellent way to test their resonance in your soul and to lead you into action, where you might find even bigger and brighter goals. The more unreasonable the goal, the bigger the impact on your life.

I rarely make “resolutions,” but I do sit down and make a list of goals for the year. And here’s the reality: I can sit down today and make my goal list for 2012. Some of it may never come true and some of it will undoubtedly happen. What matters most is not that the actual goals happen – bigger and better things might appear in my life – what matters is I am taking action and living into my dream of who I am.

This is my actual goal list from January of 2010:

You can see I chose a variety of goals: physical, personal, and business related. I also put down in bullet points some details for each goal. What you can’t see here is that I took some of these goals and broke them out into full-fledged action lists following the SMART guidelines (which I will go over in another article). It’s all very by-the-book, but mostly not too exciting or too daring.

My success rate with these goals was also not too exciting. I don't believe the two are unrelated. I did butterfly pull-ups for a while. I never got my muscle-up. I still can’t swim. The most "unreasonable" things on my list were learning to swim and travelling overseas.

So what goals did I reach and how did they affect me? I did pay off my credit card and I did travel overseas to Nepal - a trip that changed my life. I find no coincidence in the most "unreasonable" goal on my list being the one that elicited the most personal growth. It turns out not a lot of people travel to Nepal on their own, but to me it made sense and had to be done. Deciding to travel overseas called me into action, from deep in my soul. It was a lot of work to organize my trip and a lot of money, but I felt compelled to do it because it was something I truly wanted.

And the experience changed me. I came home from Nepal and decided I wanted to be a writer and live in Oregon. I ditches the goal list and instead started regularly taking writing classes, started two websites, and travelled to Portland every couple months to begin networking. By the middle of 2011 I had a job offer on the table and was packing my apartment.

So, why are you making a list, you’re asking – if I’m just going to tell you to ditch it all? Make a list because it is everything you are passionate about in your life. Make a list containing items that light your soul. Pursue your list with everything you’ve got. If you find yourself not pursuing something on your list, maybe you don’t really want it. Maybe it’s not what is authentically you.

Be open to the idea your list means nothing. It means nothing if you accomplish none of it. And it means little if you accomplish something that doesn’t inspire you. It means everything if you accomplish a dream that somehow was never even on the list.

Have a map. Have a plan. Have a commitment.

Put something scary on your list that you would never say out loud to anyone else. Put something on your list that feels like a dream. Put something on your list that would make you feel alive.

And throw it all out when it leads you to something bigger.

Wednesday 4, January 2012

Skill:

Sticking with the L work - holy levers are long for some of us, and I find L holds from the rings are easiest.

Strength:

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

Metcon:

3x

50 lunges
50 air squats
400m run

Tuesday, January 3, 2012

Tuesday 3, January 2012

Strength:

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

Metcon:

50 body blasters
Burpee to a pull up to toes to bars/knees to elbows

As strict ad possible


Phew good thing Jason and Gene stepped in, I programmed 100 originally.

Monday 2, January 2012

New Year, New Warm-Up

100 Double unders or 300 singles
3x
10 weighted over head squats
10 weighted back extensions
10 PVC dislocates

Skill work:

L (work)

Strength:

Back squats
5-5-5-3-2-5

Metcon:

"Ricky"

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift 5 reps (we made it an 80kg barbell Deadlift)
135 pound Push-press, 8 reps

U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.

Sunday, January 1, 2012

Sunday 1, January 2012

HAPPY NEW YEAR!!!

Today was open gym from 10-12

*****Starting Monday January 9th

12 Noon class

Mon-Fri

Strength OR Metcon ONLY class

For my lunch time crew, quick in, quick out, workout done, energy to face the rest of your day!!