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!

Monday, November 25, 2013

Epic Gym Fails Clean, Snatch 'n Fail!



Or this!

EPIC Snatch FAIL!!!!



Let's NOT do this!!!

EPIC Snatch FAIL!!!!



Let's NOT do this!!!

Monday 25, November 2013

Skill:

3x10 hang snatch - light weight it is SKILL

Strength:

Power clean to a front squat to a jerk

Work up to a max weight and then perform 3 sets at that weight

Stabilizer:

25 hollow rocks
25 evil wheels
25 supermans
25 mountain climbers

Metcon:

3x

10 squat cleans 60/42.5kg
5 strict pull ups
10 jerks 60/42.5kg
5 strict chin ups

Thanksgiving Week Hours

Wednesday - Normal hours

Thursday - Open gym 9a.m. to 11a.m.

Friday - 6 and 10 a.m. follow up with normal afternoon classes 4,5,6p.m.

Saturday - Back to normal schedule

Saturday 23, November 2013

Been a while since I posted a Saturday WOD - but this one was a good push/sprint (haha yeah right) Saturday workout

800m run
21 KB swings 24/16kg
15 C2B pull ups
9 squat cleans 60/40kg
800m run
21 KB cleans - each side 24/16kg
15 push ups
9 thrusters 60/40kg
800m run
21 KB upper cuts - each side 24/16kg
15 GHD sit ups
9 OHS squats 60/40kg
800m run
21 Turkish get ups AHAP
15 burpees
9 Pack lunges - each side 24/16kg
800m run

TIME!!!!!

Friday 22, November 2013

Skill:

Snatch balance
3x10

Strength:

10 minutes on each lift to find your max weight

Clean and jerks

Snatch

Stabilizer:

GHD back extension - weighted

Metcon:

15 min AMRAP

1 rope climb
5 strict pull ups
10 clapping push ups
15 KB swings 32/24kg

Thursday 21, November 2013

Skill:

Rope climbs - 5 climbs

Strength:

Pause back squat + squat

Squat then pause in the hole count of 3 stand up and squat again with no pause in the hole

75% of 1 rep max

Warm up with 5 sets of 3 single non pause squats working up to your 75% then complete

2-2-2-2-2  pause squats (squat w/ pause + 1 squat = 1 rep)

Stabilizer:

50 hollow rocks

Metcon:

EMOM 12 minutes

5 deadlifts 100/80kg - perfect form
5 ring dips

Wednesday 20, November 2013

Skill:

Clean pulls
3x10 HEAVY

Strength:

Power snatch

Work to a max weight CATCHING in the hole then perform

2-2-2-2-2

Stabilizer:

Good mornings
3x10

Metcon:

21-15-9

KB snatch left 24/16kg
Wall balls 20/16lb
KB snatch right 24/16kg
Chin ups

Tuesday, November 19, 2013

Tuesday 19, November 2013

Skill:

Snatch balance

3x10

Strength:

Make up Friday if you need to!!!

Front squat

3-3-3-3-3

Snatch Grip Deadlift

3-3-3-3-3

Metcon:

FGB STYLE

3x

1 minute at each movement

Thrusters 42.5/30kg
Box jumps 24/20in
Hang cleans 42.5/30kg
Toes 2 Bar
Double Unders
Rest

Monday 18, November 2013

Skill:

Snatch press
3x10

Strength:

Clean and jerk

Metcon:

"Lee"
Five rounds for time of:
Run 400 meters
345 pound Deadlift, 1 rep
185 pound Squat clean, 3 reps
185 pound Push jerk, 5 reps
3 Muscle-ups
15 foot Rope climb, 1 ascent
Post time to comments.
Lee_Hero_th.jpg

U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th Military Police Brigade, 21st Theater Sustainment Command, based in Sembach, Germany, died on April 26, 2012 from injuries sustained when his vehicle encountered an improvised explosive device in Ghazni province, Afghanistan. He is survived by his wife Katherine, sons Joshua and David, mother Brenda and her husband Larry Carroll, father Dick Sr., sister Specialist Vanessa Compton, and brother Michael Carroll.

Friday 15, November 2013

Today is a strength solid day!

Work hard and find your max for these lifts!

If you go hard you should realize strength can be just as hard as a metcon

Power Clean

3-3-3-2-1-1-1

Clean and jerk

1-1-1-1-1

Snatch

2-2-2-1-1-1

Make up day is next Tuesday

Thursday, November 14, 2013

Thursday 14, November 2013

Skill/Strength

Back squats
5x3 at 75% with a three second pause in the hole

Stabilizer:

100 old school sit ups

Metcon

21-15-9

OHS
Push press
200 m run between each round

Wednewsday 13, November 2013

Skill/Strength:
Front squats

3-3-3-3-3

Power Cleans

3-3-3-3-3

Stabilizer:

100 old school sit ups

Metcon:

4x
5 strict pull ups
10 KB snatch to each arm 24/16kg
15 KB swings 24/16kg
400m run

Tuesday 12, November 2013

Skill/Strength

Split jerk
Push jerk
Clean and jerk

Stabilizer:

100 old school sit ups

Metcon:

EMOM

1 ground to over head 60/40kg
5 hand release push ups

*** add 1 G2OH every minute until failure
*** 15 min limit

Monday 11, November 2013

Skill/Strength:

OHS
Snatch Balance
Snbatch - hang and power

Stabilizer:

100 old school sit ups

Metcon:

"Morrison"

50-40-30-20-10

Wall balls
Box jumps
KB swings

Sunday, November 10, 2013

Friday 8, November 2013

Skill and Strength the next two weeks will be mingled together as a group training with light weights and lots of technique work.

This weeks posts will be a little off of format because of that so keep that in mind :-)

Bar work:

Snatch grip deadlifts
Romanian Deadlifts

Metcon:

EMOM 12 mins

1 Deadlift
3 Burpees
5 KB swings

Thursday 7, November 2013

Skill and Strength the next two weeks will be mingled together as a group training with light weights and lots of technique work.

This weeks posts will be a little off of format because of that so keep that in mind :-)

Mobility:

Foam roll
Third world squat 3x 60 seconds

Bar Work:

Snatch balance
Squat snatch press

Back squat @75% one rep max
3 second pause in the hole

3-3-3-3-3

Metcon:

Lurong #10

Same as Lurong #3

10-8-6-4-2
Hang power cleans
Sprints

Wednesday 6, November 2013

Skill and Strength the next two weeks will be mingled together as a group training with light weights and lots of technique work.

This weeks posts will be a little off of format because of that so keep that in mind :-)

Mobility work

Third world squats 3 x 60 sec hold
Foam roll

Bar Work:

Snatch balance
Split jerk
Push jerk
Clean and jerk

Metcon:

Lurong #9

Same as #2

100 burpees
100 KB swings

24/16kg
16/12kg
12/8kg

Tuesday 5, November 2013

Skill and Strength the next two weeks will be mingled together as a group training with light weights and lots of technique work.

This weeks posts will be a little off of format because of that so keep that in mind :-)


Mobility:

Third world squat 3 times hold 60 seconds at least

Bar work:

Snatch balance
Over head squats
Snatch working to squat snatch

Metcon:

15 min EMOM

30 double unders
20 baby hollow rocks 20/16lb
10 box jumps 30/24in


Monday 4, November 2013

Skill and Strength the next two weeks will be mingled together as a group training with light weights and lots of technique work.

This weeks posts will be a little off of format because of that so keep that in mind :-)


Bar work:

Snatch balance
Squat snatch press
Front squat with a three second pause in the hole
Hang cleans working to squat cleans

Stabilizer:

This week
boring old 100 sit ups

Metcon:


EMOM
1 thruster 42.5/30kg
5 pull ups

*Increase each minute by one thruster until you can not complete the round of thrusters!

STARTING OUR OLYMPIC LIFTING CYCLE!!!! WHY YOU ASK???

What Are The Advantages Of Olympic Lifting?


Why do the Clean and Press, variations of the Snatch, and the Clean and Jerk provide not only a complete workout but complement any training program?

  Let's Look At Four Reasons:

First, the most surprising aspect of Olympic Lifting is its effect on the cardiovascular system. A few years ago, Doctor Michael Stone studied the cardiovascular benefits of Olympic Lifting. He was shocked to find the improvements made by this form of training. But why? It is a simple matter of the length of the movement of the bar. 
In a wrist curl, the bar may move four inches. In a Clean and Jerk, the bar moves from the floor to overhead, upwards of seven and a half feet! Every muscle in the body is used, including all the support system. A tough set of Snatches leaves the lifter heaving for breath, sweating in streams, and the heart racing. All this without even having to go the track! 

Second, the human body is built in one piece. By lifting the bar from the ground to overhead, the entire body is called into act. As one begins the slow process of adding weights to the Olympic Lifts, the entire body compensates by getting bigger and stronger. One of the first areas most novices to Olympic Lifting discover is the whole chain of muscles from the gluteus and the spinal erectors to the trapezius. Shirts begin to fit funny as the muscles of the upper back grow to accommodate the pulling movements. What muscles do the Olympic Lifts build? All of them. 

Third, it is difficult to overtrain or go too heavy on the Olympic Lifts. Certainly, it is possible, but because of the movement from floor to overhead, there is little room for forced reps, overload techniques, or any form of cheating. There is no bench, no rack, no supports. A lifting partner can't stick his hand on the bar and make you squeeze out an extra rep. Olympic Lifting demands discipline in choosing weights within your abilities. But, the payoff is worth it. The feeling of hoisting bodyweight from floor to overhead for the first time remains a treasured memory years later. Learn more about intensity building techniques

Fourth, Olympic Lifting workouts don't take very long. A solid workout of 5-4-3-2-1 or twenty singles can take less than half an hour. Working the entire body, as well as the cardiovascular system, the Olympic Lifts are very taxing. It would be hard to imagine ten sets of ten with bodyweight in the Olympic Lifts. It is hard to imagine one set. If time is pressing, take a warm up weight and Clean and Press it for ten. Add some weight, and do five. Add some more and do three. Then, keep adding smaller plates and knock off as many singles as you can, until you can't. Workout over. When your garage is warming up to freezing because of the steam off your body, you will understand the importance of short, quick workouts. When you can do bodyweight in all three of the lifts, look in the mirror. You will understand the importance of the Olympic Lifts.

Friday, November 1, 2013

Friday 1, November 2013

OK so today is your last chance at hitting a huge PR on your CrossFit Total


The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

So we will

Squat
Strict Press
Deadlift

If there is time and you are not fatigued (remember this is an all out effort CFT)

Metcon:

For those of you who already hit your PR this week - or you are recovering from last night's candy OD here you go

Barbara Running Late

5x

20 pull ups
30 push ups
40 sit ups
50 squats

Normally this WOD has a rest in between rounds - not today!!!!