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!

Friday, January 31, 2014

Friday 31, January 2014

Skill:

10 mins to find your
ME Height Box Jump

Start stacking plates ladies and gentleman3

Strength:

Bench Press

5-3-1+
75/85/95%

Stabilizer:

3x
20 evil wheels
20 GHD sit ups
20 ab mat sit ups

Metcon:

I LOVE THIS ONE TOO - actually it is my favorite of all CF Hero WOD's

"The Chief"

Max rounds in 3 minutes of:

3 Power cleans 60/40kg
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Score = rounds completed for each of the 5 cycles.

LOG ON YOUR CARD!


Thursday, January 30, 2014

Thursday 30, January 2014

Skill:

3X ME HSPU strict

Strength:

Back squats

5-3-1+
75/85/95%

Stabilizer:

You should have it by now

Metcon:

I am soooo looking forward to this one - if it plays out in my head like I hope it does... It is gonna be GREAT!

12 min EMOM

5 push press - from the ground not rack (sorry) 45/35kg
5 SDHP
5 Evil wheels

Wednesday, January 29, 2014

Wednesday 29, January 2014

Skill:

3x10

Toes 2 bar

Strength:

Power Cleans
3-3-3-3-3

Stabilizer:

3x
20 evil wheels 60/40kg
20 GHD sit ups
20 ab mat sit ups

Metcon:

Coach Jason's favorite

50 in the Clip

50 burpee clean and jerks 40/30kg

Tuesday, January 28, 2014

Tuesday 28, January 2014

Skill:

3x
ME STRICT ring dips

Strength:

Strict press

5-3-1+
75/85/95%

Stabilizer:

Same ;0)

Metcon:

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals

Log on your card

FOR YOUR PLEASURE:

In 1996, Dr. Izumi Tabata introduced a select group of septuagenarians to one of the most diabolically effective training methods ever conceived by the mind of man:

What Can Tabata Do For You?

Aside from burning off pounds and pounds of excess body-fat, Tabata Training can help you:
  • Improve your cardiovascular function (aerobic endurance)
  • Improve your anaerobic endurance
  • Improve your muscular endurance
  • Make you strong and fit and look fantastic
How’s that for a fitness training method?

The Science Behind Tabata

The basis for all of the excitement surrounding Tabata Training comes from the good doctor’s 1996 research study published in the journal – Medicine & Science in Sports & Exercise
In that study, Dr. Tabata concluded that high-intensity intermittent training (HIIT) was a much more effective and efficient training method than tradional cardio training.
Not only was Tabata Training more effective at improving anaerobic endurance, it was also more effective at improving aerobic or cardio-vascular endurance.

And Why is Tabata Training so Effective?

Dr. Tabata believed that the reason behind the success of his training protocol was:

INTENSITY

The good doctor believed that exercising at a high level of intensity for a short period of time was more effective than  exercising at a low intensity for a long duration.
And he wasn’t alone.
Ever since Dr. Tabata released the scientific genie from the bottle in 1996, other researchers have built upon his work. Here are just a sample of the available research:
And there is lots more where this came from.
I just did a quick PubMed search and came up with 1110 studies related to Tabata’s work.

So, What is Tabata Training Anyway?

Dr. Tabata’s training method is a very specific version of High Intensity Interval (or Intermittent) Training.
In his 1996 study, Dr. Tabata had seven subjects perform:
  • An intermittent training exercise 5 days a week for 6 weeks
  • Each individual training session consisted of seven to eight sets of a single exercise
  • Each set was performed at the high intensityof about 170% of ˙VO2max.
  • Each set was timed to last for 20 seconds
  • Each period of rest between sets was timed to last for 10 seconds
  • This means that each Tabata Workout lasted for only 4 minutes.
  • 4 minutes of Tabata Training x 5 days a week x 6 weeks = 120 minutes or 2 hours of exercise over 6 weeks
  • In comparison, Tabata’s cardio-vascular group performed 30 hours of cardio training over the course of the experiment (60 min workouts x 5 days per week x 6 weeks)
And still, the Tabata workouts were more effective than the cardio-vascular workouts.

 

Monday, January 27, 2014

Monday 27, January 2014

Skill:

3X ME strict pull ups
If you got 10 last week - add weight
If you added weight last week - add more

Strength:

Week 3 of the Wendler cycle
90% of your 1 rep max then take 75/85/95% of that for all your power lifts this week

Deadlift

5-3-1+
75/85/95%

Stabilizer:

All week

3x
20 evil wheels 60/40kg
20 GHD sit ups
20 ab mat sit ups

Metcon:

4x
15 thrusters 45/35kg
10 power cleans 45/35kg
5 bar facing burpees

Saturday, January 25, 2014

Saturday 25, January 2014

It is a SATURDAY - this WOD (well most of it) comes from Coach Derek, who got it from Lucas Parker - I of course added to it, it is a Saturday people!

1 mile run

Then (Parker WOD)

Five-75

75 reps of the following at 75lb barbell

Power snatch
Push press
Power clean
Back squat (wont see this often at all - but it is light - so make sure you bury it!)
Deadlift

Once you begin, the barbell cannot rest on the floor, or rack...

Or (and I added this)

75 burpee penalty

Not done just yet

1 mile run

Friday, January 24, 2014

Friday 24, January 2014

Skill:

3x10
Toes 2 bar

Strength:

Back squats
70/80/90%

Stabilizer:

100 v-ups weighted AHAP

Metcon:

8 min AMRAP
20 unbroken KB swings 24/16kg
10 ring push ups

Rest 1 minute

8 min AMRAP
8 toes 2 bar
8 box jumps 30/24in
8 pull ups

Thursday 23, January 2014

Skill:

3x ME strict pull ups - same format as Monday

Strength:

Power cleans
3-3-3-3-3

Stabilizer:

100 hollow rocks

Metcon:

12 min AMRAP
5 burpees
10 K2E
15 deadlifts 60/50kg

Wednesday 22, January 2014

Skill:

3x ME chin ups Strict
If you got 10 last week add weight this week!

Strength:

Strict press
70/80/90%

Stabilizer:

100 v-twists weighted 20/16kg
each side = 1

Metcon:

Bottom 2 bottom (B2B) tabata squats
800m run
B2B tabata squats
800m run

T-I-M-E!!!

Tuesday 21, January 2014

Skill:

3x ME HSPU STRICT

Strength:

Deadlifts

70/80/90%

Stabilizer:

100 Old school sit ups

Metcon:

10x

100m sprints
60 second rest

Thursday, January 23, 2014

Monday 20, January 2014

Skill:

O.K. guys I told you skill we be more "strength" orientated now so YOU need to start paying attention to your reps etc. with these movements - we are going to add weight as soon as you can on these.

3x ME
Strict pull ups
*as soon as you get 10 in a row ADD weight and keep getting stronger - this is the format for both strict pull ups and chin ups from this point forward

Strength:

Week 2 Wendler Cycle

90% of your 1 rep max and then the weeks rep scheme for your power lifts will be

3 at 70%
3 at 80%
3 + at 90%

Bench Press

Stabilizer:

Looking to the hundreds this week :-)

100 evil wheels

Metcon:

Tom M Birthday is in the HOUSE

20 min AMRAP

1 tire flip
19 burpee pull ups
68 KB swings 24-16kg
46 jump squats 20/15kg

HAPPY BIRTHDAY TOM~~~

Saturday 18, January 2014

All I gotta say is

I left today up to Coach Nic and he DID NOT LET EM DOWN!

Friday 17, January 2014

Skill:

Strict Pull ups

Strength:

Power Cleans

3-3-3-3-3

Stabilizer:

One more day

Metcon:

The old faithful Black Jack - don't let the ease of how this looks fool you into thinking this is anything but a arm, shoulder, chest BURNING WOD.

Strict Push ups
Old school sit ups

All sets or reps = 21
So first set is 20 push ups and 1 sit up
Next set is 19 push ups and 2 sit ups
all the way down to
1 push up and 20 sit ups

Thursday 16, January 2014

Skill:

HSPU

Strength:

Strict Press

90% of your 1 rep max then
5 at 65%
5 at 75%
5 + at 85%

Stabilizer:

Same all week but in case your abs forgot

3x Weighted for all
25 old school sit ups
25 baby hollow rocks
25 four count flutter kicks

Metcon:

"Nancy"

5x

400m run
15 OHS 42.5/30kg

Log on your card - it is a Benchmark WOD

Wednesday, January 15, 2014

Wednesday 15, January 2014

Skill:

3x
ME strict chin ups

Strength:

Deadlift
5-5-5+
65/75/85% of your 90% of your 1 rep max

Stabilizer:

3x
Med ball at all times
25 med ball sit ups
25 baby hollow rocks
25 med ball four count flutter kicks

Metcon:

"TK"
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood
Post rounds completed to comments.
TK_Hero_th.jpg

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

Tuesday, January 14, 2014

Tuesday 14, January 2014

Skill:

3x 20 GHD sit ups

Strength:

Bench press

5-5-5+
65/75/85% of your 90% of your 1 rep max from last week

Metcon:

"DG"
Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps
Post rounds completed to comments.
DG_Hero_th.jpeg
U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garret

Monday 13, January 2014

Assessment week is over now back to the work!

Starting week one of our next 3 cycle strength program.

Week one of the Wendler cycle is here.

Be sure to get a new card - if you DID NOT find your 1 rep max last week, then get it this week to get on cycle.

Skill:

3x ME STRICT pull ups

Strength:

Back Squats

5-5-5+
65/75/85% of your 90% of your 1 rep max from last week

Stabilizer:

Same all week

3x
Medicine ball at all times

25 med ball sit ups
25 baby hollow rocks
25 four count flutter kicks - hand over your head two-four inches off the ground

Metcon:

Tom B. birthday WOD!!!

44 plate burpees - 20/15kg

2 min rest

12 min AMRAP
1 rope climb - full ascent
13 commando pull ups - total
70 air squats

Happy Birthday Tom - so glad to have you as part of the family!

Tuesday, January 7, 2014

Friday 10, January 2014

Day 5



Clean and Jerk

3 rep

5-5-3-3-3 Max Three Rep

Max Muscle Ups

2 minutes

Full ROM / NO KIPPING

Max Wall Balls

1 minute

Full ROM / Men 20lbs Woman 16lbs

Max GHD Sit Ups

1 minute

Full Range of Motion

Thursday 9, January 2014

Day 4


Bench Press1 set5-5-3-3-1-1-1 Max One Rep
Max Ring Dips1 minuteFull ROM / STRICT-No Kip Band ok 
Max HSPU1 setFull ROM / No KIPPING
Max Double Unders2 minutesCount ONLY double unders
Row 2000m x 1As fast as possible

Wednesday 8, January 2014

Day 3


Back Squat1 rep5-5-3-3-1-1-1 Max One Rep
Max Ring Push Ups1 minuteFull Range of Motion
Max Strict Pull Ups1 setFull ROM / No Kipping
Max L-Sit Hold1 setRecord longest hold
Max Handstand Hold1 setRecord longest hold
Run  1.5  mileAs fast as possible

Tuesday 7, January 2014

Day 2

Strict Press1 rep5-5-3-3-1-1-1 Max One Rep
Max Box Jumps1 minuteUse 20" box - NO BOUNDING
Max Toes 2 Bar1 minuteFull Range of Motion
Max Strict Chin Ups1 setFull ROM / No Kipping
Power Cleans3 rep5-5-3-3-3 Max Three Rep

Monday 6, January 2014

Assessment Week is upon us!

Changed a few things up for this one.

Enjoy

Deadlift1 rep5-5-3-3-1-1-1 Max One Rep
Max Air Squat2 minutesFull Range of Motion
Max Push Ups2 minutesFull Range of Motion STRICT
Max Sit Ups2 minutesFull ROM - OLD SCHOOL no abmat
Max Pull Ups1 setFull ROM / Kipping authorized
Run 400m x 2Record fastest time
Row 500m x 2Record fastest time

Friday 3, January 2014

Skill:

max effort chin ups - anyway

Strength:

Deadlifts
10 minutes work up to a
1 rep max

Stabilizer:

3x
15 sit ups 20-10kg
10 back ext 20/10kg

Metcon:

21-15-9
Wall balls 20/16lb
KB swings 32/24kg

Rest 2 mins

10-9-8-7-6-5-4-3-2-1
Toes 2 Bar
HSPU

Thursday 2, January 2014

HAPPY NEW YEAR!!!!

Skill:

Max effort pull ups - anyway

Strength:

Front squats
Work up to a max for the day then -

1-1-1-1-1

Snatch
Work up to YOUR 90% then

1-1-1-1-1

Metcon:

8x

8 burpees
1 rope climb
8 bar muscle ups
1 tire flip

F-E-A-R

What do I fear?

I fear stagnation and lack of progress.

I fear never reaching my potential and being average.

I fear being forgotten..The past..Yesterday's news.

I fear giving up and being passed by, going softly into that good night.


I fear settling, giving in to the "that's just the way it is" mindset.

I fear not feeling these fears anymore and just floating along.

These fears feed me, they nourish my drive.

I love my fear.


Thursday, January 2, 2014

Tuesday 31, December 2013

Open Gym

9-12

OK so I had a workout all planned but Coach Jason stepped in and to be truthful with you since I'm in Dallas I have no clue what it was!

HAPPY NEW YEAR'S EVE everyone!

Monday 30, December 2013

Skill:

3x ME strict pull ups

Strength:

Hang squat cleans
20 mins - work up to a
1 rep heavy max

Stabilizer:

100 weighted ab mat sit ups

Metcon:

12 Min EMOM

Odd - 3 x hang squat clean @ 80% of your 1 rep from today
Even - 10 burpees

Friday 27, December 2013

Skill:

OK so I just didn't plan anything and I am out of town so again today is a free skill day for you all!

Strength:

Front squats

3x pause front squats work to a max of three and then perform 2 more sets at that weight

Snatch

Work to a max for the day then drop 10kg and perform

1-1-1-1-1

Stabilizer:

50 GHD sit ups

Metcon:

3x

1 minute at each movement

Jumping squats 20/15kg
KB swings 32/24kg
SDHP 42.5/30kg
OH walking lunges 20/10kg
Then at the end of the three rounds you have an 800m run

Thursday 26, December 2013

Hope everyone had a very very Merry Christmas!!!

Skill:

Do what ya want it is the holidays! :-)

Strength:

Back squat

YOUR max for the day and then
1-1-1

Deadlift

Work to YOUR heavy single for the day

Stabilizer:

30 toes 2 bar

Metcon:

5x

10 toes 2 bar
10 OHS 60/40kg
200m sprint