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!

Thursday, May 29, 2014

Thursday 29, May 2014

Skill:

3x
ME strict chin ups

Strength:

Squat clean
5x2

Back squat
3x6

Metcon:

15 min AMRAP
5 one arm swings - each side
5 snatches - each side
5 goblet lunges - each side

AHAP

Wednesday 28, May 2014

Skill:

3x
ME strict wide pull ups

Strength:

Jerk
5x2

Snatch grip deadlift
5x3

Metcon:

Compliments of K Mae and her dad :-)

4x400m run
90 sec rest after each
Must be 3 seconds faster each round

then
200m SPRINT
60 sec rest
100m SPRINT

If you miss a 3 sec time you owe 10 tuck jumps

Tuesday 27, May 2014

Skill:

3x ME strict pull ups

Strength:

Front squat
3x2
GET HEAVY

Push press
3x6

Metcon:
9-8-7-6-5-4-3-2-1
Burpees
with
1-2-3-4-5-6-7-8-9
GHD sit ups/Toes 2 bar
then go
1-2-3-4-5-6-7-8-9
Burpees
9-8-7-6-5-4-3-2-1
GHD/Toes 2 bar

So yes up and down the "ladder"

Friday, May 23, 2014

Monday Memorial Day Hours

HIIT - 5a.m. at Macky Stadium (UNR)

Open gym 6a.m - 9a.m.

Doors locked at 10a.m.

Friday 23, May 2014

Skill:

Repeat worst day of the week

Strength:

Snatch
15 singles - Getting heavier IF YOU FEEL good with it today

Clean and jerk
15 HEAVY singles

Metcon:

2x
200m farmers carry
20 double KB front squats
100m KB rack carry
10 double KB thrusters

AHAP

Thursday 22, May 2014

Skill:

3x ME
all three movements tis week

Strength:

Back squat
3x6

Metcon:

10 min AMRAP

10 dips
8 pull ups
6 HSPU
4 pistols

Wednesday 21, May 2014

Skill:

3xME
strict chin ups

Strength:

Hang cleans
5x3

Snatch Grip Deadlifts

5x3

Metcon:

PARTNER WOD

Each partner must get a total of 1000 reps

Push press 35/25kg
Run 200m - only one time per round
SDHP 35/25kg
Box jumps 20/16inch - maximum of 25 per round
Wall balls 20/16lbs

RULES:

If you or your partner rest more than 2 seconds on any bar movement you and your partner move on to your next move - if you or your partner take your hands of the bar - you and your partner move on to the next movement

If the ball hits the ground you and your partner move on to the next movement - if you or your partner rest in ANY wall ball position you and your partner move on to the next movement

You or your partner may be done a few reps before the other team mate - STAND there and CHEER your partner on!

Tuesday, May 20, 2014

Tuesday 20, May 2014



Skill:
3x Me wide grip pull ups - strict

Strength:

Rack jerk
5x3

Front squat
3x5

Metcon:

The video above - the figure 8's is a pretty good clue as to what you can expect today

5x
30 seconds each movement performed in a circuit style

KB cross push up
KB clean and push press
KB burpee half deck squat
KB swing
KB rack transfer sit up

AHAP

Lifelong Workout Tips from an Olympic Rower

Top 4 Lifelong Workout Tips from an Olympic Medalist
Workout Tips from an Olympian
Since I have reached the age of 70, several realities of staying athletically active have become apparent. As we age, we lose both flexibility and muscle strength. In order to stay competitive, it is necessary to cross train in order to win races.Stretching every day becomes a necessity in order to maintain your range of motion. Weight training on a regular basis is necessary to maintain muscle mass.
After the Olympics I kept active with rowing, bike riding, skiing, and a lot of running. At the time I ended my Olympic rowing career there was no such thing as master’s rowing, so I immersed myself in distance running and entered multiple 10K, half marathon, and marathon events. My training consisted of 50 to 60 running miles per week, and since my weight fluctuated from 220 to 240, I was putting a lot of stress on my joints.
Real marathon runners typically weigh 120 to 140 pounds. Over time I was accumulating running injuries and had some spectacular skiing and biking crashes, all of which combined to limit what I was capable of doing. Below you will find the top tips for decreasing risk of injury, increasing longevity and insuring you will remain a lifelong athlete.

Longevity Tip #1: Just stay active!

A primary key to longevity in sports is staying as active as possible throughout your life. If kids start sports at a young age, they become accustomed to regular practices and competition. This becomes a physically active routine that can carry on to adult life. The longer an individual is involved in competitive athletics, the easier it is to keep going after high school and college.

Longevity Tip #2: Pick up a sport!

There are many sports options. Pick ones that are fun and participate regularly. When I was in grade school I played baseball, football, skiing, and hockey. In high school I played football, basketball, and cricket. In college I was introduced to rowing which became my primary sport (although I still found time to play intramural hockey and football). The most important thing to staying active and competitive and sports is to find a sport that you truly enjoy and do it regularly. Enter competitions often to give yourself incentive to do the daily training with the proper intensity.

Longevity Tip #3: Rowing!

After graduating from college I trained for the Olympics in rowing. I made the team in 1968 in Mexico City. I won the bronze medal in double sculls. Twenty years after my Olympic career was over, I was reintroduced to rowing because a master’s competitive regatta system had been introduced. This was a lot of fun because rowing was a sport that I enjoyed the most and having regular competitions gave me a lot of incentive to train on a regular basis. The incentive came from not only wanting to win races, but to save the embarrassment of being smoked in races and having to suffer the subsequent verbal abuse from friends and rivals. I love to row and when I’m on the water I lose track of time and I never think “when is this going to be over.” Rowing, like cycling, is a low impact sport, so joints are not overstressed and damaged.

Longevity Tip #4: Cross-Training!

I like to cross train on the cross country ski machine and an indoor cycle. Both of these machines are very complimentary to rowing training and help develop muscle tone and core strength. Over the years I’ve tried lots of different cross training methods. I’ve kept the ones that help me the most and I have discarded the ones that were not effective (or that injured me). Find cross training methods that complement your sport and improve your performance; adding variety will help maintain your interest.

Final Thoughts

Whether it is rowing, cycling, playing a sport or just getting outside and walking, always stay active. Try not to take off exercising for long periods of time, because you’ll experience what I like to call “the Jell-O syndrome” (when the muscles you’re not using turn into Jell-O). You also lose conditioning faster and faster with each year, but it takes you longer and longer to get back in shape, so stay consistently active!

Monday, May 19, 2014

Whatever it is - Get More Fit, Pull ups, Olympic Lifts, Now is ALWAYS THE TIME!

It's Time.

You CAN do this.

It's time to put away the green band and pick up the blue one, because you can do it - it won't be easy, not for the next few weeks, but easy gets you nowhere.

It's time to start doing DU attempts in the WOD. The welts will heal, your timing will improve, but it's time to try doing double-single-double-single. You can do it. Try and try again.

It's time to admit that you blew through the L1 WOD, and maybe you need to start scaling the weights up to the L2 WOD. You will be slower, your muscles will hate you - but only for a few weeks. And you CAN do this.


It's time to make your pushups harder, to move up to the next scaling position. You might not be able to bend your arms past 90 degrees this weekend, but the time is now.

It's time to pick up the heavier wallball, if even just by 2lbs, it's time to do the MU in the workout or to truly go heavy when that is what the workout calls for - even if it means coming in last.

It's time to look back to last month or last year in your journal, to see your huge jumps, and to realize, that you are ready for the next big leap.

It's time to believe in yourself and push your envelope.

What one thing will you do today that will make you better tomorrow?
 

Monday 19, May 2014

Skill:

3x

ME strict pull ups
If getting 8+ add WEIGHT!!!

Strength:

Hang snatch

5x3

Back squat

3x8

Metcon:

"Harper"

23 min AMRAP

9 C2B pull ups
15 power cleans 60/42.5kg
21 air squats
75m plate carry FORWARD 20/10kg
75m plate carry BACKWARD 20/10kg

 Brad Harper Memorial WOD

5-19-2013

23-year-old Phoenix
Firefighter and CrossFit Uprising member Bradley Harper had just finished fighting a
mulch fire in south Phoenix Saturday night when a fire truck and
ambulance tried to pass each other on a narrow road. Harper, who was
taking off his gear at the time, found himself pinned between the two
vehicles. He later died at St. Joseph's hospital.


5a.m. HIIT

UCLA's

End zone, 20 yard, 40 yard, 40 yard, 20 yard, end zone = 5 burpees
10 yard, 30 yard, 50 yard, 30 yard, 10 yard = 10 air squats

Start with 5 burpees
Run to 10 yard line do 10 air squats - turn and sprint back to end zone
Turn and run to 20 yard line do 5 burpees - turn and sprint back to end zone
Turn and run to 30 yard line do 10 air squats - turn and sprint back to end zone

Continue with the above the entire length of the field, sprinting to the opposite end zone = one full cycle - do this 2x

Saturday 17, May 2014

Zembiec
5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

hrs_zembiec_th.jpg

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

Thursday, May 15, 2014

Thursday 15, May 2014

Skill:

3x ME
all three movements of the week

Strength:

Snatch
15 heavy singles

Metcon:

10x
100m sprints

*All out sprint 100m then walk/jog back to starting position and turn around and GO again!

Wednesday 14, May 2014

Skill:

3x ME strict chin ups

Strength:

Hang clean
5x3
heavier than last week

Snatch grip deadlifts
5x3

Metcon:

"Nancy"

5x
400m run
15 OHS 42.4/30kg

LOG!!!

HIIT:

4x
Macky Stadium Bleachers

Every step
10 wall taps
Every other step
10 wall taps
Jump squats
10 wall taps

Recover on the way down

Tuesday, May 13, 2014

Tuesday 13, May 2014

Skill:

3x ME wide grip strict pull ups - if you are getting 8+ ADD WEIGHT

Strength:

Front squats
3x5
70/75/80%

Jerk from the rack
5x3

Metcon:

50 burpees
75 four count flutter kicks
100 push ups
150 sit ups
3 min plank hold

Deceivingly difficult today :-)

Monday 12, May 2013

Skill:

3xME strict pull ups
If you are getting 8+ strict pull ups - ADD WEIGHT

Strength:

Squat
3x8
70/75/80%

Hang snatch
5x3
Heavier than last week
*hook grip
*catch in hole
*full extension

Metcon:

8x

1 of the following barbell complex's is equal to one rep - you will do 2 "rep's" per round

1 Hang clean
1 Push press
3 jerks - behind the neck if you feel comfortable with it - if not 3 to the front
1 push press

60 second rest between rounds WHERE YOU WILL ADD WEIGHT every round
*3 burpee penalty for every round the bar is put down


HIIT: 5a.m. or hit it on your own :-)

11 x

13 second of full 100% perceived SPRINT
47 seconds of jogging - keep moving

MAKE SURE to have a dynamic warm up if you are not with me at 5a.m.

Saturday, May 10, 2014

HIIT - YES IT IS BACK!

The Get More Fit With BattleBorn CrossFit is off to a start

5a.m (shhhhh get up I promise you will love it)

Monday - Wednesday - Friday

At Mckay Stadium (UNR football field) on the field - you may have to hop the main fence - its o.k., its part of the program! :-)

What to expect you ask???

Dynamic warm up is a given
and then.....

It will be a different workout everyday we meet, some longer - 25 minutesish, some around 12 minutes - whatever the time is, I promise you will shred some fat, burn some calories, and be ready for what the day throws at you waking up to my smiling face.

Sign ups for your weigh and measurements will be in the gym Monday - expect about 30-45 minutes with me and be prepared with a camera for us to snap some photos for you to keep - unless I snag them for better reasons.

All right see you all bright and early MONDAY morning!



Saturday 10, May 2014

"Nukes"

8 minutes to complete
1 mile run
Max reps deadlifts 142.5/85kg

10 mins to complete
1 mile run
Max reps power cleans 102.5/60kg

12 mins to complete
1 mile run
Mx reps OHS 60/40kg

No rest in between

matt_th.jpeg

U.S. Marine Corps Capt. Matthew "Nukes" Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian

Friday 9, May 2014

Skill:

Repeat your hardest day of the week

Strength:

Clena and jerk
15 heavy singles

*catch in the hole
*hook grip
*rack position
*jerk stance

Metcon:

"Nicole"

20 min AMRAP
400m run
Max effort pull ups in any fashion - once you drop from the bar you run again

Thursday 8, May 2014

Skill:

3xME all three variations of strict

Strength:

Snatch
15 heavy singles

*catch in the hole

Back squat

3x6
60/70/80%

Metcon:

12 Min AMRAP

3 press 60/40kg
3 double tap wall balls 20/16lb
*increase wall ball reps by 1 rep per round

Friday, May 9, 2014

The Mental Game

The mental suck.

It's not that the elite athletes at your box are genetically a whole lot better than you.

They weren't born with a six pack, able to back squat 2xBW or constantly move with a freakish motor.

What they can do better though, is they can endure. They can endure the suck better than you.

They can keep pushing even though they want to put down the bar just as much as you.

It's not that they were blessed by the Gods, instead, they ignore that little voice a little longer.

They do this, day after day after day.

And each time they hold on to the bar for one more rep, or sprint 100% through the finish instead of the 96% mark, they get better than before.

They gain the ability to endure the suck better than you.

So next time during the WOD, when all you can think about is how bad it hurts, or how much the WOD sucks, or how you want to just stop... for a "few" seconds - embrace the suck, push through it.

Get another set done. Finish the movement. Get to the next round. Endure the suck just a little longer than you think you can.


 If you do, day after day after day, you too will become that elite level athlete you look up to now.


REMEMBER - 3 deep breathes, pick up the bar and go! Don't stop on your burpees, close your eyes, loose yourself and just do it - finish it.


  

Thursday, May 8, 2014

GET OFF THE SCALE!

When you set out on a weight loss journey, the scale can be your worst enemy. While it may seem like tracking your weight is a good measure of your progress, it can actually be needlessly discouraging, and counterproductive.

Letting the numbers on a scale determine your success or failure misses the point of the entire journey towards overall health. The point is not just to lose weight: unhealthy weight loss can be even more damaging to your body and mind than having a few extra pounds. The healthiest way to view this process is as exactly that, a process, which includes making positive changes in all areas of life, not just making numbers go down on a scale.

According to weight loss expert Christine Gerbstadt, MD, RD, “focusing on the process motivates people to keep going because it seems doable. The goal then becomes any change, even a small one, rather than the end result. What’s more, when you focus on the process, you can see the weekly small steps of achievement – which in turn gives positive emotional feedback and more motivation.”
 When you focus on the positive aspects of your journey, you can celebrate your successes along the way. Say you went without processed foods, or kept the sugar out of your coffee, for a week. Or, maybe you spend half an hour a day doing physical exercise for two weeks without giving up.

These things are a big deal, and you should take the time to feel proud of yourself for them, no matter what the scale says. These small celebrations will make you feel good about yourself, and encourage you to continue, and do a little bit better each week.

What’s more, relying on the scale really says very little about how you are doing in the short term. One reason is that your weight fluctuates throughout the day; you may weigh more after a big meal, only to weigh less after using the restroom, and you may weigh less after hitting the gym and sweating, only to see the weight come back up again hours later. You may even find you weigh more after drinking a lot of water; necessary for a healthy diet and especially after exercising.

Jeffrey A. Dolgan, a clinical exercise physiologist based in Miami Beach, Florida, says, “water makes up approximately 65 – 90 percent of a person’s weight, and variation in water content of the human body can move the scale by ten pounds or more from day to day.”

When you exercise, as is essential for a well-rounded weight loss program, your body begins to lose fat while building muscle. This can be very confusing for some people when they step on the scale and notice that they weight the same or more even though their body is looking and feeling more toned. Dolgan explains, “a pound of fat weighs the same as a pound of muscle, however the volume of muscle is denser than the volume of fat, and therefore heavier.”

While you may have an ideal weight in mind, possibly based on the weight of your skinny best friend, or a celebrity magazine, it is important to remember that a healthy weight is different for each person, depending on body type, bone structure, muscle composition, etc. It is much more important how healthy you are becoming in all aspects.

When your organs function better, your muscles are toned, and your body has nutritious fuel to work your metabolism properly, you will start looking and feeling better, and your body will begin to transform towards its optimal shape and weight.

Keeping up a scale-focused mindset leads many people to starvation and fad diets, to say nothing of other, even more dangerous methods, such as diet pills, which may make the pounds temporarily drop, but will wreak havoc on the body in the longer term, leading to a much poorer state of health than when you started.

So ditch the scale, and instead, focus on changing your lifestyle habits for the better. Cutting out processed foods, stocking your kitchen with a rainbow of whole fruits and vegetables, along with healthy fats, getting adequate sleep and keeping up with a moderate exercise routine, which you can adjust as you get more fit, will put you on the right track. You will find yourself with more energy, improved mood and more motivation in no time.
If you absolutely need to step on a scale, keep it to once a month, tops. This will tell a much more accurate story of how your weight is doing than daily and weekly weigh-ins.

Wednesday 7, May 2014

Skill:

3X ME strict chin ups

Strength:

Mid hang clean    

5x3

*Rack position
*Hook grip
*Open hips / hip pop

Deadlift
5x5

Metcon:

30 jumping squats 30/20kg
15 push ups
30 weighted step ups 35/25lb
15 pull up
30 pause squats - hold 3 seconds in the bottom 308/20kg
15 push ups
30 DB walking lunges 35/25lb
15 pull ups

Tuesday, May 6, 2014

MOBILITY - a few other weapons for your aresonal

Top 6 Exercises for Avoiding Back & Knee Injuries
Top 6 Movements to Avoid Lower Back and Knee Injuries

When I look at the current state of the fitness industry I am saddened and excited all at once. Saddened because so much of what is proliferated in our industry is still reliant on fad gadgets and miracle potions… consumers are still looking for the quick fix that will instantly cure all their fitness woes. Excited because there are companies like Onnit that are gaining popularity and educating those that are willing to listen to what really works… both old and new approaches to gain strength that require effort and dedication.
Though each of us has developed our own preferred tools and have become proficient in their use, I always reflect on the old saying: “if all you have is a hammer, then everything looks like a nail.” I know that depending on what timeframe I refer to in my past, I have used primarily barbells, kettlebells, heavy clubs, or bodyweight training as my go-to tools.
These days, instead of referring to individual implements, I think of different movement patterns as my tools. With this being the case, my tool kit has shrunk and expanded at the same time. I can effectively use any piece of equipment with a movement pattern and get similar, but different, results. By changing my perspective, I effectively transformed my hammer into a multi-tool that can easily fill the needs of my own training while enhancing the training I offer to my wide range of clients at the same time.

Avoid Injury with the Shinbox Exercise

In this article, I will be sharing one of my favorite movement patterns; it is based on an position called the Shinbox, a primary component of the work in my Evolution Kettlebell Groundwork program. The great thing about the Shinbox is that it simultaneously requires internal rotation on one hip while the opposite hip is externally rotated. Simply getting into this position will usually provide some interesting feedback regarding the balance of your hips in rotation. One side will invariably be tighter and higher than the other, an interesting phenomenon that can easily be attributed to side dominance, performance in unilateral sports, or lack of rotational hip movements in any way.
Now that we have an easy way to assess rotation at the hips with the Shinbox, it is important to realize what value healthy hip rotation provides. Did you know that a lack of hip rotation is a huge contributing factor for lower back injury? Having shortened or weak hip rotators contributes to abnormal lumbopelvic posture which translates into potentially destructive excess motion in the lumbar spine. Do you or any of your clients experience knee pain? Very often, knee pain, and knee tracking issues are the result of a lack of hip rotational mobility and strength.
By addressing hip function, particularly hip rotation, we contribute to healthier lower backs and knees. Sounds good to me! Let’s get into the drills!

Open Chain Mobility Drill: Hacky Sack

Hacky Sack Drill for Hip MobilityThis drill is a great starting place for anyone looking to increase their rotational hip mobility. You start by standing on one foot with the opposite leg fully extended and foot hovering just off of the ground. Initiate the movement by bringing the inside of the ankle up towards your midline. Extend the leg fully and then mirror that movement to the outside. Use an assist if single leg balance is an issue and gradually reduce assistance until you can perform the drill with confidence while minimizing any superfluous movement.

Closed Chain Mobility Drill | Windshield Wiper

Windshield Wiper Drill for Hip MobilityThe Windshield Wiper is a great way to see how honest you were in performing your Hacky Sack drill. If you were using momentum to get a little more rotation or were haphazardly swinging your leg around, the Windshield Wiper will let you know. Sit down with your knees to your chest and feet shoulder width apart. Place your hands behind you for support and keep your feet firmly planted on the floor as you allow both knees to drift off to the left. Only go as far as you can keep your hips down and feet in contact with the floor. Return to the starting position and repeat to the opposite side.

Strength Drills | Shinbox Switch to Hip Extension

Shinbox Switch to Hip Extension for Hip MobilityBodyweight Shinbox Switch to Hip Extension – The Shinbox position is found by allowing both knees to drift all the way to one side while sitting up tall. Ideally, both hips will be in contact with the ground and you will maintain a vertical spine avoiding arching to any side. From this position, you will extend your hips by tucking them under and driving them forward while keeping your shoulders over your hips and avoid arching. Sit back into the Shinbox and do a Windshield Wiper to switch sides.

Racked Shinbox Switch to Hip Extension

Racked Shinbox Switch to Hip ExtensionThis drill is identical to the bodyweight version, but includes holding two relatively light kettlebells in the rack position. Ideally, you will keep the elbows married to the ribs throughout the drill. At hip extension, it is extremely important to avoid any arching of the lower back.

Flexibility Drill (External Rotation) | Sleeping Pigeon

Sleeping Pigeon for Hip MobilityFrom the Shinbox position, extend the rear leg while maintaining contact with the floor on the inside of the knee and instep of the foot. Place your hands on the floor for support as you point your toes on the extended leg and turn that hip over. At this point, you should find that you are ├Čon your laces├« which means that the top of your foot should be laying flat on the ground. Reach forward with both hands and take your forehead towards the ground tucking chin to chest.

Flexibility Drill (Internal Rotation) | Cossack Squat

Cossack Squat for Hip MobilityThe beginning position for this drill is a deep flat foot squat; the lower the better, as long as it does not prove injurious to your knees. While in the deep squat, shift as much weight as possible to your left foot. Now that your right foot is not load bearing, the next step is to allow your right knee to drift inward and down towards the floor. Be careful not to force your knee further than you can control. If you can get the knee to rest on the ground, your next goal will be to attempt to sit tall and gradually introduce more weight into the rotated hip.
Because these drills are so far outside the realm of what most strength training explores, start slow and be consistent in your training. Your hip range of motion, strength, and flexibility will increase by leaps and bounds!


Wolf Fitness Systems is Monterey County's premier provider of fitness/wellness solutions. We are proud to offer training that is both fun and extremely effective. Using less conventional methods such as kettlebell training, clubbell training, suspension training and our own fusion of yoga and bodyweight drills you are sure to see the effects of our training quickly. You can opt for training in a variety of formats such as Private Personal Training, Buddy/Couples Training, Fitness Boot Camp Programs, Nutrition Coaching and Corporate Wellness Programs. Find out more at http://www.http://lead-the-pack-fitness.com/

 

PROGRESS - Every day you are making progress in life.

Progress.

Progress is not the hare, hell, it isn't even the turtle. It often feels as slow as a snail's pace.

Progress comes as a fight for every pound added, every skill gained and every second shaved off.

It comes so slowly it is almost imperceptible. It feels almost like you are stuck - confined to your limits for eternity.

But every rep you do, every skill set you work on and every lift you perform strengthens you.

Every ring row you do gets you closer to that elusive band. Every banded pullup you do gets you closer to that mythical unassisted PU.

Every. Single. One.

Every time you pick up the bar you are stronger for it, when you push through and sprint, you are faster for it.

Every. Single. Time.

Maybe you can't see it all adding up yet - but it is. It is working, and everything you are doing is worth it. Because you are stronger each day you WOD. 


Be sure you are logging everything - even if it is banded or you don't think the rep "counts", it does it all does.

 You are stronger every single day.

“Progress, of the best kind, is comparatively slow. Great results cannot be achieved at once; and we must be satisfied to advance in life as we walk, step by step.” - Samuel Smiles

Tuesday 6, May 2014

Skill:

3x ME strict wide grip pull ups

Strength:

Front squats
3x5
65/75/85% of your 5 rep max

Jerk - behind the neck
5x3

Metcon:

100 inch worm burpees
5 v-ups top of every minute until all 100 reps are completed

Compliments of K Mae Cags - but she had 10 v-ups top of every minute... Now who do you love?

Monday 5, May 2014

Skill:

3x ME strict pull ups

Strength:

Back squats
3x8
65/75/85% of your 5 rep max

Hang snatch
5x3
Last 3 should be heavy and catching in the hole

Metcon:

50 deadlifts 52.5/32.5kg (all movements this weight)
40 hang cleans
30 JERKS - it is an Olympic lifting cycle - focus on FORM
20 thrusters
10 front squats
*25 double unders after each completed rep scheme of movements

Saturday 3, May 2014 - K Mae Cags

Just a recap on Saturday and our awesome guest Krissy with her assistants not to be called assistants Ashley and Ryan.

The nutrition and mobility talk we had was absolutely amazing - sound scientific background on the nutrition, some doughnuts, mobility and a few F bombs dropped.

If you missed it, then you missed out on a great time.

Here is a few links to help you out on becoming a fan of Krissy - but not as big a fan as I am!

LOL

http://kmaecags.com/

http://www.cavegirlconfections.com/blogs/news/7810227-krissy-mae-cagney-said-yes

https://gumroad.com/kmaecags





Friday, May 2, 2014

Gymnastics - WHY?

The Philosophy of the Bar
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Calisthenics make the ligaments and tendons stronger, allowing bar athletes to lift tremendous amounts of weight in addition to easily moving their bodyweight. It gives you extreme inner strength, muscle endurance, balance, flexibility, power and explosiveness, helping you work muscles you never knew you had.

When you use typical bodybuilding weightlifting techniques, you isolate individual muscle groups. Calisthenics allows you to work multiple muscle groups at the same time. Historically, people have stayed in shape by utilizing their natural environment to build their strength and conditioning levels. Calisthenics is the same; you can walk to a park or even stay in your room and build an incredible body by simply using your bodyweight.

Reasons For Becoming A Bar Athlete

One of the main reasons why I do calisthenics is because it gives me the ability to move my body in any way I want to. There is never a plateau in my training. Once you understand that any movement is possible through training, the possibilites are endless. When I am on the bar performing different moves, I move when I want to move; I try to be the bar and flow with the bar. When I am on the dip bar, I try to challenge myself by doing complex, dynamic moves that I have never done before.
Sometimes I like to take my struggles out on the bar; it depends on how my day may be going and how I feel in that particular moment. On days I might be feeling more relaxed, I am calm and smooth on the bar. Other days I may want to break the bars out of aggression, this is when my moves become more complex and creative. You always want to have fun and step out of your comfort zone by overcoming any fears that you may have at the moment.
Calisthenics is not just working out or a sport to me, it’s my life. This is what I live for everyday. I breathe, eat, and sleep it. If I take a day off my training, even if I’m tired, sore, or hurt, I feel like I’m off my game and slacking. To be a real bar athlete, you have to take it as a lifestyle. I feel like bar athletes are the most dedicated and strongest athletes in the world.
Calisthenics by Raed Barance
To get to this level takes hard work and dedication. This does not just happen overnight. You have to be consistent with your training and have the patience and belief that great things will come. If you don’t have this mindset, then this sport is not for you. Even though calisthenics is fun, I take my training very seriously. When I’m training, it doesn’t matter if I’m in a good or bad mood because I block out everything, I’m in my own world. When I’m in the zone I cannot get distracted, it does not matter what is going on around me.
The passion I have for this sport is insane. As much as I train, I never know when to stop. I feel like I have not trained enough until all my body parts are hurting. I will never stop doing this, it is a high everyday. All I want to do is inspire people and let them know that if you work hard, you can accomplish whatever you wish. I don’t believe in luck, I just think that if you believe in yourself and challenge yourself you can be great.
The Downward Facing Dog is one of the most commonly used yoga postures for a reason…it rocks! If done well this posture works the whole posterior chain, releasing the hamstrings and stabilizing the shoulders. Put this posture into movement with the Bear Squat and you are in for a treat!
 

Friday 2, April 2014

Skill:

The hardest set of the week - redo

I keep telling you to log this - I truly want you stronger - with that comes the skill set, and dedication to get through all the "obstacles" laid in front of you.
If you are not doing these strength sets everyday you are here, you will fail to continue to grow in strength and further your skill set for more "difficult" movements down the line.
This goes with your "gymnastics" or body weight movements all the way to what I refer to as your assistance/technique lifts. A set of 5x5 snatch balance may seem unimportant to you, but when the time comes that you want to compete (and maybe it never will) and you have to catch a full snatch in the hole, and your mind says "oh fu%$ NOOOOOO!) you will look back and think, damn it I should of worked catching in the hole.
If you never look to compete, and think who cares if I can snatch balance or even push press, I am here for the metcon - I CARE!!!!! I am watching, I am seeing who isn't doing their "skill", their strength, I know what you are capable of, even if you don't. I will continue to push you to achieve YOUR best, but with that - I need you to complete the tasks I give you so we both see the results in the athletes YOU ARE!

OK I LOVE YOU - BYE!

Strength:

Back squats
5x3 @ 85% of your 1 rep max

Stabilizer:
30 v twists
30 v ups
10 inch worms

Metcon:

6x
3 pistol squats - to each leg
6 rack lunges
9 thrusters
60/40kg
50/30kg
Pick the weight you know will challenge you. If you can do the lunges with the heavier weight and the thrusters with a little lighter - its OK to have 2 bars.

Thursday 1, May 2014

Happy May 1st!!!!

Skill:

3x ME
Strict pull ups
Strict wide grip
Strict chin ups

Strength:

Snatch balance - again technique/ assistance lifts for perfection of our snatch (lift) HAHAHAHA
5x3

Snatch pull - see above :-)
5x3

Stabilizer:

Same as Tuesday

Metcon:

1.5 mile run AFAP
then right into

"Annie Squats"

50-40-30-20-10
Double unders
Air squats

Wednesday 30, April 2014

Skill:

3x ME strict chin ups

Strength:

Deadlift
5x2 @ 80% of 1 rep max

Snatch push press - use this as a technique/skill movement for the advancement of your snatch
5x5

Stabilizer:
Same as Monday

Metcon:

10 mins
1 min on
1 min off
30 KB swings 32/24kg in minute of work
***If you do not get all your swings in one or all rounds - you owe a 1000m row at the very very end - just 1 row no matter the amount of "missed" rounds
You should be real close to the buzzer if you picked your weight correctly - anymore than 10 seconds left in the minute and YOU ARE a SANDBAGGER!!!

then

8 min AMRAP
10 ring pull ups
10 ring push ups
10 KB cleans 5 to each side 32/24kg

Tuesday 29, April 2014

Skill:

3X
ME wide grip strict pull ups
LOG!! - serious

Stabilizer:

Tue-Thur

25 four count Mtn climbers
20 hollow rocks
15 GHD sit ups

Metcon:

12 min EMOM
3 strict pull ups
3 burpees
Max rep power cleans for the remainder of the minute
102.5/80kg
80/60kg
60/40kg

Pick a weight and GO!

Monday 28, April 2014

Skill:

In sticking with our "strength" skill work

3x ME
Strict pull ups
LOGGGGG IT!

Strength:

Clean and jerk

15 single reps
*hook grip
*rack position
*hip pop
*jerk stance

Stabilizer:

Mon-Wed-Fri

30 v twists
30 v ups
10 inch worms

Metcon:

4x
10 KB swings 32/24
10 Right side KB squats - KB in rack position 32/24
10 KB swings
10 Left side KB squats - KB in rack position 32/24