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!

Wednesday, May 29, 2013

Wednesday 29, May 2013

Skill:

10 min snatch work

Strength:

Deadlifts

5-5-5-5-3

Stabilizer:

100 Mountain climbers - touch each side is 1

Metcon:

Advanced:

7-7-7

Intermediate:

5-5-5

Beginner:

3-3-3

Run the first minutes slow, then the next medium, then the third fast, THEN turn around and red line back...  Beat your time out on the way back!

 
I fell in a sink hole running today!

Tuesday 28, May 2013

Happy Birthday to ME!!!!

Haha well as most of you already saw stupid Coach Jason messed up my birthday WOD, but from what I'm told everyone was a o.k. with it but me....

Skill:

10 mins snatch practice all week

Strength:

Push press

3-3-3-3-3

Stabilizer:

3 min plank hold

Metcon:

3x (should of been 5x)
19 burpee pull ups
28 ring push ups
74 air squats

Monday, May 27, 2013

Saturday 25, May 2013

"Murph"

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

RX'D with a 20lb vest - Lt. Michael Murphy called this workout "Body Armour"







Monday 27, May 2013

Happy Memorial Day

Regular Hours

We will be doing a version of the following WOD - please follow the link to their page as it is a great foundation.

http://wodforwarriors.com/

About Team RWB
Team RWB is transforming the way that America supports its veterans when they return from combat. We are creating communities of veterans, their families, and American citizens that enjoy authentic interaction through physical and social activities and events all across the country.
Read More about Team RWB



The WOD:
"21 Guns - A Memorial Salute"
Partner #1:

21 Pull-ups
21 Burpee Box Jumps (20" Rxd)
21 Firemans Carry Back Squat (partner of equal weight)
21 Burpee Box Jumps
21 Pull-Ups

Partner #2 executes
Partner #1 again
Partner #2 again

The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation's Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased
 
 
We at BBCF will be doing the following
 
No partner WOD
 
2x
21 pull ups
21 burpee box jumps
21 goblet squats 32/24kg
21 burpee box jumps
21 push ups
 
 

Friday, May 24, 2013

SATURDAY May 24th Class

This Saturday class will be held at Virginia Lake at 9 a.m.

We will be doing our annual Memorial Day Murph workout.

Bring a friend, this is not a timed event this is a workout to honor the life of Navy Seal Michael Murphy.

Michael Patrick Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL lieutenant and the first person to be awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was also the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards included the Silver Star and Purple Heart.
Michael Murphy was born and raised in Suffolk County, New York. He graduated from Pennsylvania State University with honors and dual degrees in political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002. After participating in several War on Terror missions, he was killed on June 28, 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.
Since his death, a United States Navy destroyer, a post office, a combat training pool at Naval Station Newport, and a park have been named in his honor.

Operation Red Wings

A color image of six military personnel dressed in their combat uniforms and holding weapons.
SEALs of Operation Red Wings,
 
Murphy is on the far right.
Operation Red Wings was a failed counter-insurgent mission in Kunar province, Afghanistan, involving four members of the United States Navy SEALs. Murphy and two other SEALs were killed in the fighting in addition to 16 American Special Operations Forces soldiers who were killed when their helicopter was shot down while attempting to extract the SEAL Team. Prior to a helicopter being shot down in 2011,[4][5] it was both the largest loss of life for American forces since the invasion began[6] and the largest loss for the SEALs since the Vietnam War. Marcus Luttrell was the only surviving American sailor from the squad; he was protected by local villagers who sent an emissary to the closest military base allowing a rescue team to locate him.
A map of the area and plan relating to Operation Red Wings
The map given to the Navy SEALs detailing their mission.
Murphy led the four-man reconnaissance team on a mission to kill or capture a top Taliban leader, Ahmad Shah (code name Ben Sharmak),[7] who commanded a group of insurgents known as the "Mountain Tigers,"[8] west of Asadabad.[9][10] The group was dropped off by helicopter in a remote, mountainous area east of Asadabad in Kunar Province, near the Pakistan border. After an initially successful infiltration, local goat herders stumbled upon the SEALs' hiding place. Unable to verify any hostile intent from the herders,[11] Murphy asked the team what should be done with them. Matthew Axelson reportedly voted to kill the Afghans, and Danny Dietz did not offer an opinion, causing Murphy to state that he would vote the same as Marcus Luttrell, who said the herders should be set free.[9] Hostile locals, possibly the goat herders they let pass, alerted 150 to 200[citation needed] nearby Taliban forces, who surrounded and attacked the small group. After Murphy called for help, an MH-47 Chinook helicopter loaded with reinforcements was dispatched to rescue the team, but was shot down with an RPG, killing all 16 personnel aboard; eight SEALs and eight service members from the 160th SOAR.[1]
By the end of the two-hour battle, an undisclosed number of Taliban soldiers (which is estimated at 70% by some sources), Murphy, Dietz, and Axelson were killed in the action. Luttrell was the only American survivor and was eventually rescued after several days of wandering the mountain and being protected by the people of an Afghanistan village.[1] All three of Murphy's men were awarded the Navy's second-highest honor, the Navy Cross, for their part in the battle making theirs the most decorated Navy SEAL team in history.[

Friday 24, May 2013

Skill:

Pistol squats

Strength:

Deadlifts

5-5-5-5-3

65/75/85/95/105%

Stabilizer:

3x25 v-ups

Metcon:

12 min EMOM

Odd minutes

Shuttle/UCLA/Suicide/Whatever you call them sprints

Even minutes

Burpee broad jumps

Woot Woot!

Thursday, May 23, 2013

Human Performance Project June 8th & 9th @ GNC/ Legends/ Scheels



Thank you to all the athlete's that showed up from BBCF this last weekend to help HPP get a great promo video and thank you to HPP for allowing us to come in and play with the new equipment and be part of the fun!

The first competition of many is being held this coming June 8th and 9th.
HPP has a novice division (think no muscle ups or heavy snatch) a master's division (think combo novice and elite) and an elite or advanced division (think yes muscle ups and heavy snatch).

You can register for this event at:
TICKETFLY.COM
Keyword GNC

Super low price and going to be the first of many SUPER fun competitions! $30.00 ONLY

Check out Human Performance Project at:

www.humanperformanceproject.com

Special thanks too:
Travis
Tegg
Jason
Evan
James
Kris
Kat (her booty is the first one you see)
Aj
Nic
Mike F.
Mike S.

Thursday 23, May 2013

Stabilizer:

5x25 each side plank side raises

Skill:

Pistol squats

Strength:

Bench press

5-5-5-3-2-5

Metcon:

Death by Squat Cleans

1 squat clean
3 pull ups

every minute
*increase reps of sqaut cleans every round until inable to complete number of reps per round
*or increase weight load every round remain at 1 squat clean until unable to complete rep

Wednesday 22, May 2013

Skill:

L-sits

Strength:

Strict press

3-3-3-3-3
65/75/85/95/105%

Stabilizer:

100 reps of your choice

Metcon:

10 HSPU
20 jump squats 20/15kg
30 toes 2 bar
40 ring push ups
50 KB swings 24/16kg
40 ring rows
30 hollow rocks
20 box jumps 24/20in
10 muscle ups - 3:1 pull ups / dips

Tuesday, May 21, 2013

Tuesday 21, May 2013

Skill:

Tue-Thur

Pistol squats

Strength:

Ummmmm see WOD!

Stabilizer:

100 Mountain climbers
100 four count flutter kicks

Metcon:

"Bear Complex"

5 rounds of 7 reps

The following movements performed in a row is equal to 1 rep.

Increase weight each round - during your 7 reps the bar is touch and go of the floor

Power clean
Front squat
Push press
Back squat
Jerk

and again and again

 
SO, WHICH ONE ARE YOU TODAY???

I am for SURE THIS ONE!


Monday 20, May 2013

Well we were going to start the week off with sprints....

Then I got here at 5:30 this a.m., and I decided ummmmm no we are not!

Skill:

Mon-Wed-Fri

L- sits

Tue-Thur

Pistol squats

Strength:

Back squats

5-5-5-5-5
60/70/80/90/102.5%

Stabilizer:

100 sit ups
100 bicycles - each side touch is 1 rep

Metcon:

21-15-9
200m run after each triplet

Toes 2 bar
Pull ups
Ring dips
200m run

Saturday 18, May 2013

Today is JJ's last day with BattleBorn CrossFit before he moves on to his new position in Colorado.

GOOD LUCK JJ - WE LOVE YOU AND MISS YOU ALREADY!!!
 
 
JJ requested his favorite workout for his last Saturday in the BBCF box, so we gave it to him with just a hint of our normal Saturday style!!
 
 
 
 
"War Chief"
 
 
7x
AMRAP
3 min rounds
1 min rest
 
3 power cleans 60/40kg
6 push ups
9 air squats
 
 
 


Friday, May 17, 2013

Friday 17, May 2013

Skill:

Doing it in the workout today ;-)

Strength:

Squat cleans

3-3-3-3-3

CATCH it in the HOLE

Stabilizer:

50 evil wheels
50 hollow rocks

Metcon:

4 min AMRAP
Bar muscle ups - keep count
*** Do not cheat on this like doing jumping MU with a box that puts your head above the bar or using the yellow band and you can't push it to full extension

Rest 1 min

4 min AMRAP
Thrusters 50/30kg - keep count

Rest 1 min

4 min AMRAP
KB swings 32/24kg - keep count

All movements total rep count = score

and DONE!

Thursday, May 16, 2013

Thursday 16, May 2013

Skill:

BMU (can you guess)

Strength:

Deadlifts

5-5-5-5-3

60/70/80/90/102.5% of your 5 rep max

Stailizer:

3x20 K2E
rest 1 min

Metcon:

5x
10 KB snatch AHAP
10 plyo push ups - be explosive
100m SPRINT!!!!
30 sec rest

*** This WOD is to be fast and explosive - it should leave that CrossFit taste in your throat

Wednesday, May 15, 2013

Fruit - My favorite


Most fruits are packed with many vitamins and fiber necessary for a balanced diet. Instead of spending money on vitamin pills, a yummy way of getting your required amount of vitamins is to eat them straight from the food source! Living on a clean, raw diet that includes fruit can have it’s perks that include weight loss, increased energy, and better health overall!
Here is a list of the benefits of 20 different fruits for a healthy lifestyle. It is amazing to see the healing properties many of these little fruits contain! However, beware if you are diabetic. While fruit is packed with important vitamins, it is also packed with sugar that can be harmful to a diabetic’s body. Therefore, eat fruits in moderation and seek an alternative method of receiving the daily required amount of vitamins.
 
 

Wednesday 15, May 2013

Skill:

Yup you guessed it Bar Muscle Ups

Strength:

Strict Press

3-3-3-3-3

65/75/85/95/105% of your 5 rep max

Stabilizer:

Extra WOD time!!!

Metcon:

"Nutts"

10 HSPU
15 deadlifts 115/95kg
25 box jumps 36/24in
50 pull ups
100 wall balls 20/16lb
200 double unders
400m run with 20/10kg

Thank Aj, Derek and Nic for this one!

Tuesday 14, May 2013

Skill:

Bar muscle ups - told you all week

Strength:

Back squats

5-5-5-5-3

60/70/80/90/102.5 of your 5 rep max

Stabilizer:

50 toes 2 bar

Metcon:

Big Annie

100-80-60-40-20
Double unders

50-40-30-20-10
Sit ups


Monday 13, May 2013

Skill:

Bar muscle ups - all week

Strength:

Power cleans

3-3-3-3-3

Stabilizer:

50 evil wheels

Metcon:

"Nancy" log on yor card

5x
400m run
15 OHS 42.5/30kg

Saturday 11, May 2013

Phew this one was AWESOME!!!!

No really I super duper enjoyed this 64 minutes laater.

Big shout out to Kris for the motivation on my push ups as well. ;-)

1 mile run
10 tire flips
20 HSPR
30 GHD situps
40 wall balls
50 evil wheels
60 push ups
70 double unders
80 weighted walking lunges
90 KB swings
100 air squats
1 mile run with 20/10LBS (not kilos)


YEAHHHHH

Adam just for you!

 
 
 
 
SORRY
ADAM!!!!!
 
Megan told me and I am fixing it now!

Friday, May 10, 2013

Friday 10, May 2013

Skill:

Turkish get ups - today is the day all that skill work this week is kicking in.

Strength:

Deadlifts

3-3-3-3-3

Stabilizer:

50 burpees

Metcon:

10 min AMRAP

5 strict chin ups
10 turkish get ups - 5 each side AHAP at least try 24/16kg
5 hand release push ups

1 min rest

4 min double unders


Thursday, May 9, 2013

Thursday 9, May 2013

Skill:

Turkish get ups

Strength:

Snatch

2-2-2-2-2 (if you are not catching it in the hole YOU NEED TO BE! Train every rep this way)
or
Over head squats - for those of us uncomfortable in the hole
5-5-5-5-5

Stabilizer:

100 sit ups

Metcon:

7x
10 thrusters 50/30kg
10 pull ups

Keep it under 15 minutes you guys!

This is Nic, Mike and Kris trying to get my new pink weight belt on the man child Evan - it did not work!


Evan and Nic relaxing after a "stressful" 6 p.m. Lite class with two of our newest members Ang and Ash getting in on some picture time!

Wednesday, May 8, 2013

Wednesday 8, May 2013

Skill:

Turkish get ups

Strength:

Back squats

5-5-5-5-5

60/70/80/90/105% of your 1 rep max

Stabilizer:

3x25
Alternating arm/leg "planks"

Metcon:

12 min AMRAP

5 rack lunges 40/30kg
7 SDHP 40/30kg
9 Push press 40/30kg

Fast Fast Fast Sprint WOD

Tuesday, May 7, 2013

Vitamins and Minerals

Let’s talk about health. For just a minute here. Because its not like we all want to spend our busy days chatting about vitamins and minerals. But someone has to bring it up! So I will.
I’m here to give you your daily dose of vitamins, or at least inspire you get more of the good stuff in your diet.
Here are some details on the essential vitamins and minerals, how to detect a deficiency and where you can find them. You can get the usual line up in your eggs (vitamin D), oranges (vitamin C), and milk (calcium). Zinc may be a bit harder to find, as the suggested food is oysters. 
One of my resolutions this year is to eat a more balanced diet, and this will start acting as my vitamin and mineral checklist.
Do you eat a well rounded, vitamin ans mineral rich diet? Or at a least try to and often fail, like I do. Let’s start eating healthier together!



Tuesday 7, May 2013

Skill:

Turkish get ups

Strength:

Bench press

5-5-5-3-2-5

Stabilizer:

V-twist
3x50 - 25 each side three times

Metcon:

"Elizabeth" log on your card

21-15-9

Power cleans 60/40kg
Ring dips

Monday 6, May 2013

Skill:

Turkish get ups - same skill everyday this week - progressively get heavier with great form!

Strength:

Strict press

5-5-5-3-2-5

Stabilizer:

3x50 hip hikes

Metcon:

CrossFit Main Site Wod I liked - shhhhhhhhhh I know!

100ft walking lunges
50 push ups
50 double unders
25 knees to elbows
5 rope climbs
50 box jumps 24 inch for all
25 OHS 30/20kg
25 L pull ups (use a band)
50 sit ups

The color is not as pretty in the pic as in real life - day 2 after missing a box jump.... Yes, I know you are supposed to land on the box.

Saturday 4, May 2013

Today is a fun Team Relay WOD

4 person teams - everyone will complete each movement in each set before moving on to the next set of movements.  It was brought to my attention after that since I did not set a "rep" requirement or each of the non "cardio" based movement some of you sand bagged me.... Well. we all know how well that goes over with me so next time we do this type of WOD - hmmmmm maybe this Saturday there will be a rep scheme and you can not move on until your perform it and everyone in your group will do either burpees :-) or mountain climbers until all reps have been completed.

Why oh why do you rock the boat Aj, and Nic B.????

4 person Team

A. 800m run
     Turkish get ups
     HSPU
     Dips

B. 4 pass prowler push
     Goblet squats
     Plyo push ups
     Evil wheels

C. 400 single jump ropes
     Dumbbell squat cleans
     Pull ups
     Box jumps

Friday 3, May 2013

Yessss end of the week and if you pick your weights correctly this workout should be short, sweet, and INTENSE!

Skill:

Double unders - surprise we did them all week and the metcon doesn't have them in it. HAHAHA

Strength:

Clean pulls
3-3-3-3-3
and
Snatch grip deadlifts
3-3-3-3-3

Stabilizer:

Me plank hold

Metcon:

Every 30 seconds for 10 minutes

1 power clean
3 jerks
@ 60% of your 3 rep max

Thursday, May 2, 2013

Thursday 2, May 2013

Skill:

Double unders

Strength:

Back squats (please read carefully)

60/70/80/90%
of your 5 rep max
per set of 5
with a 3 second HOLD in the bottom

Metcon:

EMOM
12 mins

10 KB snatch AHAP
5 burpees

Wednesday 1, May 2013

Skill:

Double unders

Strength:

Bench press

5-5-5-3-2-5

Stabilizer:

3x
25 hollow rocks
25 v-ups

Metcon:

One of my favorite to watch!!!
Once you do it you will know why!

800m run
Bottom to bottom (B2B) tabata squats
400m run
B2B tabata squats
800m run