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, December 31, 2009
First please BE SAFE TONIGHT!!!
Reminder come on in tomorrow from 11am to 3pm with family and friends to have them check out the gym, and maybe partake in a easy light metcon to get their first day of the new year off to a great start. Giving your family and friends the gift of a healthy life is something they will have a hard time not thanking you for daily - so, start those loved ones off right with a great day at BattleBorn CrossFit!!! :0)
So, with that said I want to take this time to say thank you to all of you - MY CROSSFIT FAMILY! Your support, friendship, love, and caring have made this the most amazing year of my life. I could not imagine a day without seeing your faces, hearing your groans (lol), or getting that walk out the door hug - means the world to me. Please be safe tonight, and know always I love you, and your health, happiness, and safety are always on my mind.
Wednesday, December 30, 2009
Today we had some skill work and an easier metcon....
8 by 2
Death by (anything with death in it has got to be rough)
Push ups / 20m sprints
1st min = 1 push up, 20m sprint
2nd min = 2 push ups, 40m sprint
and on until you can not complete the allotted amount for that minute
Tuesday, December 29, 2009
Monday, December 28, 2009
No press today in strength but we have another great shoulder and upper body movement
5 rounds of max effort with a 2 min rest in between
Bench press - body weight
The Sectionals Qualifiers for the 2010 CrossFit Games is now up:
Nevada / Utah Sectional: February 27-28 283 E Gentile, Layton, UT 84041Nevada and Utah Regional Seeds: 20 men, 20 women
Click Here to register as an Athlete, Spectator, and Volunteer for the Sectional competition.
If you're interested in participating as an individual or part of our affiliate team for the 2010 competitive year, please post to comments and email email@example.com. Once we see who is interested we'll schedule some team meetings, additional training and in house qualifiers for the affiliate team.
The cool thing that I did not know, nor did Rob Ord is that we would be on the same show. Coach Ord is the creator of the "FMP" workouts we do on the weekends, and is a great coach, and wonderful person. So excited I was able to share the air time with him and Justin. :0)
"Party with the Girls" today
Kelly - 400m run
30 wall balls 20 lbs
30 box jumps 20 in
Angie- 20 pullups
21 overhead squats
21 kettlebell swings
Fran- 21 Thrusters
Diane- 21 Deadlifts
21 Hand stand pushups
Annie- 50 Dougle Unders
Karen-30 Wall ball shots
Post total time.
Friday, December 25, 2009
12 Days of CrossFit
1 Clean and jerk 60kg
2 Tire flips
4 Box umps 24in
6 Wall balls 20lbs
7 Kettlebell swings 24kg
8 Dumbbell squats 30lbs
9 Push ups
10 Abmat weighted situps 20lbs
11 Pull ups
12 Dumbbell walking lunges 30lbs
Performed just like the song 12 Days of Christmas -
1 C and J,
2 Tire flips, 1 C and J,
3 HSPU, 2 Tire flips, 1 C and J
and on till you get to the last round staring with 12 lunges all the way down to 1 clean and jerk.
Wednesday, December 23, 2009
Tuesday, December 22, 2009
1-1-1-1-1 (add 2.5kg to last lift for new PR)
3 x max rep
8 rounds of
5 power snatch 42.5kg
Thursday December 24th - Christmas Eve
Friday December 25th - Christmas Day
Everyone says closed - but we all know I will be at the gym sometime. :0)
Thursday December 31st - New Years Eve
Friday January 1st - New Years Day
11am to 3pm - bring all your family and friends and kick the new year off right - we all have that one friend who thinks about coming, but never does - so today is the day to get them in!
See you soon!
Monday, December 21, 2009
5-5-5 (add 2.5lbs to last squat day)
first set 85% of max, second set 95% of max, third set new PR 102% of max
21 kettlebell swings 32kg
21 knees to elbows
21 double unders
Marc and Carl were amazing instructors/coaches this weekend. I can not say thank you enough to both of them for coming with the knowledge and the ability to hand it on to others like they did.
We at BBCF, and I am sure I speak for the others attending the certification THANK YOU!!!
So, with that said - of course we will be cycling in the CFE warm-up drills etc. a few days a week plus be on the look out for a Endurance class a few times a week as well. With the certification this past weekend, we know have 5 CFE Level 1 instructors at the gym. Woot Woot!
4 x 500m row (sprints)
We are all a little beat up after this weeks work so today we are taking a nice sprint on the rower - and there is no penalties (WOW she loves us you think to yourself)
Friday, December 18, 2009
There is still time and space if you want to join us during the certification this weekend.
Will be an amazing certification and a great time to figure out what or why your times may be lacking when it comes to the endurance aspect of the WOD's!
3-3-3-3-3 add 5lbs or 2.5kg from Monday's lift
3-3-3-3-3 add 5lbs or 2.5kg from last weeks lift
Over head squats 60kg/40kg
Hand stand push ups
All I have to say is really????
Wednesday, December 16, 2009
We did not have "strength" today we had a skills day - so we worked on snatch lifts today. Not a lot of weight, but some solid lifts.
4 rounds of
Thrusters 1 min - 60kg
rest 1 min
Wall balls 1 min - 20lbs
rest 1 min
Row for calories 1 min
rest 1 min
Burpees 1 min
rest 1 min
So, working a solid minute with a minute rest between each movement - scoring total reps each round, and a total score of all the rounds for a final score.
Tuesday, December 15, 2009
adding 5lbs (2.5kg) to the weight you finished on last week - looking for new PR'S to start showing up next week.
Ring pull ups
3 sets of max reps
Power Cleans 85kg / 55kg
Nice job today for everyone - 3 RX'D on the WOD, nice job Kevin, Chandler, and J.C.
Monday, December 14, 2009
5-5-5 (add 5 lbs or 2.5kg to last lift)
Metcon for today
12 right arm kettlebell power snatch 24kg
12 left arm kettlebell power snatch 24kg
12 push ups
100m row - or sprint the length of the gym 2 times (touch each wall twice)
Sunday, December 13, 2009
8 rounds of 2 mins on 1 min rest
wall balls (balls vary in weight from 8 to 20lbs - start at one end and move down the wall ball to ball until your 8 rounds is done.)
Love it Love it
At 10am we will be doing Lumberjack 20 again for those of us who missed it, and those of us who did it with a vest last tme. :-)
Friday, December 11, 2009
Thursday, December 10, 2009
AMRAP 15 mins
3 power snatch 75% max 1 rep
3 pull ups
6 push ups
9 box jumps
And for your viewing pleasure a great post from youtube - FYI harsh language, so don't watch it in front of the kids. :-)
Wednesday, December 9, 2009
Today was a nice strength day with a great metcon at the end.
5 heavy singles
Strict pull ups
3 sets as many reps as possible - if bands are needed to achieve a good showing a - o.k.
If you hit 20 strict pull ups your adding weight. :0)
10 Power cleans 75% of 1 max rep
20 Push ups
9 Power cleans
19 Push ups
8 Power cleans
18 Push ups
7 Power cleans
17 Push ups
6 Power Cleans
16 Push ups
5 Power cleans
15 Push ups
4 Power cleans
14 Push ups
3 Power cleas
13 Push ups
2 Power cleans
12 Push ups
1 Power clean
11 Push ups
Great job everyone!
Also, I know the weather is crazy right now, and people drive like IDIOTS but with adding the strength aspect in we need to get started with class at exactly 15 minutes after - so your warm up is done, and Bergner warm up has also been completed. If you get in late, get warm, and get started. :0)
Strength work should take no more than 15 mins - leaves us 30 mins for our WOD, and cool down stretching.
Tuesday, December 8, 2009
Monday, December 7, 2009
3 rounds of
1 min each movement for total reps and calories on row
1 min rest between 5 minute rounds
Wall ball 20lbs
Push Press 35kg
Great job to everyone, especially Kathy and Brian for blowing their PR's out of the water!!
Sunday, December 6, 2009
Checking my emails, and I am always a big fan of this web page so thought I would post the link o a great article about eating, health, relaxation, sleep an life. Hope you enjoy - and see you for FGB tomorrow in the box!
A WOD to honor our fallen heroes:
20 Deadlifts (125kg)
20 KB swings (32kg)
20 Overhead Squats (52.5kg)
20 Pullups (Chest to Bar)
20 Box jumps (24")
20 DB Squat Cleans (45lbs each)
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
Thanks to everyone who came in to the box today. It's great to see such a good turnout for this and any hero WOD!
Friday, December 4, 2009
On December 5th, we need to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.
Let's all show up tomorrow and do this WOD to support the community. I want to see a huge turnout for this at BBCF in order to show our support. This is a HERO WOD let's honor our heroes!
https://www.rapidreghost.com/cfhf/FundraiserPage.php?frID=126 (this is the page I have set up for donations.)
Thursday, December 3, 2009
Wednesday, December 2, 2009
Today's we had a hard and heavy metcon, which was:
Box Jumps (24" or 30")
We saw some excellent results today!
A Paleo type hunter gather diet is actually......good for you!
Tuesday, December 1, 2009
Monday, November 30, 2009
21 Kb Swings (24kg)
Way to go everyone, this is a killer WOD and you all destroyed it!
Explosive strength training improves 5k running time by improving run economy and muscle power. Great article!
Sunday, November 29, 2009
Power Clean (60kg)
Kettle bell Swing (24kg)
Handstand Push up
Heard some great grunts and groans on this one!
A new study, published in The Journal of Physiology, shows that short bursts of very intense exercise — equivalent to only a few minutes per day — can produce the same results as traditional endurance training. Check it out!
Saturday, November 28, 2009
Friday, November 27, 2009
10 squats 60kg
8 double unders
6 hand stand push ups
Awesome job everyone!
I will see you all in a week, but leaving you all in SUPER capable hands!
6am - Travis
7am - Ryan
10am - Chandler
4pm - Ryan
6pm - Mel, Chandler, Ryan, Matt, Travis (you 6pm guys will be over loaded with coaches)
Be watching the blog for the workouts I will be doing while in Mexico - I have brought a jump rope, and Matt's TRX system, and there is a "gym" at the resort - tried to think of a way to carry on a kettlebell but figured TSA might frown at that. LOL!!!
Thursday, November 26, 2009
200m backwards run
25 goblet squats 24kg
25 kettlebell swings 24kg
25 wall balls 20lbs
25 pull ups
25 turkish get-ups 25lbs
200m run backwards
rest 1 min if needed
21 OHS 42.5kg
21 pull ups
15 pull ups
9 pull ups
Wednesday, November 25, 2009
Tuesday, November 24, 2009
12 hang power cleans
9 front squats
6 push jerk
Pick a weight that is heavy but a manageable weight you can maintain for the entire workout. Go heavy, go hard, kick ass!
Monday, November 23, 2009
Weighted bottom to bottom tabata squats - 20lbs
Weighted bottom to bottom tabata squats - 20lbs
Ohhhh the butt is locked, and we all look a little silly running on that last 800m run.
Great job, Matt took the board with a sub 17min WOD - NICE!!!!
Sunday, November 22, 2009
FMP - Avalanche
wearing a 25 -45lb ruck sack (weight vest)
Kettlebell swing Ladder
3 rounds 5 swings min rest
3 fifteen foot rope ascents
25 step ups - each leg
kettlebell swing ladder
4 long jumps (2 forward 2 back)
If not done in an hour
1 mile run
(We ran) :0)
Friday, November 20, 2009
Today tied in beautifully with the main site, so post your loads there as well!
Two options here, you could start at your 70% of you max, and work your way up, or just go for it big dog style and see where you finish!
Metcon was a fun team workout -
6 turkish get-ups
10 tire flips
So, while one is doing T get-ups the other is flipping tire, then you switch, and when both of you has done each movement, you completed one round.
Few notes on lifts today - max for the board was J.C. with 191kg - sweet! Ryan cleared his PR by 20 - nice! Scott got a good one, which then pushed Steve at 7am to max a new PR. All and all - beautiful!!!!
Thursday the 26th = 11am class only (meet us at the Sparks Marina for a 2k run/walk or a 10k run at 7:45am if you need something earlier).
Friday the 27th = 9am and 4pm only
Back on schedule for Saturday the 28th....
Also, reminder I will be on vacation that following week, so you will have the amazing coaching staff of : Travis, Ryan, Chandler, Mel, Matt, with some help from Scott and Jerad. :0)
Thanks to you guys for letting my loose for a few days to relax, enjoy, and think up some crazy new WOD's!
800 m run
50 double unders - 150 regular jumps
This week was a nice hard week, we had some great WOD's including the CF football Hero WOD, and a main site Hero WOD with rope climbs.
Great job everyone!!!!
Thursday, November 19, 2009
Wednesday, November 18, 2009
21-15-9 thrusters 52kg/28kg
15-9-6 rope climbs 15ft
So do 21 thrusters, 15 rope climbs, 15 thrusters, 9 rope climbs, 9 thrusters, 6 rope climbs
Dear god all mighty!
Congrats to Ryan, Chandler, Matt, and Denny for RX'd across the board, and Sonja for all the rope climbs. Nice job!
Paleo Cookies (Original recipe - Dave Fish)
Paleo Cookies Ingredients
2 cups raw honey (Mothers Market has some excellent raw organic honey)
2 cups ground walnuts (grind them in food processor)
4 cups ground almonds
1 tsp cinnamon
1 cup dried fruit (raisins or cranberries)
*** 3 Scoops of Whey Protein totalling 150 grams of Protein if desired
Pre-heat oven to 350 degrees
Lightly grease cookie sheet ( I use Pam spray)
Warm honey in sauces pan until melted and cool slightly
Place the ground nuts and cinnamon (Protein Powder) in a large bowl and mix together
Pour melted honey onto nut mixture and stir until well blended
Stir in dried fruit
Place the mixture onto cookie sheet and spread it evenly to meet all edges
Bake for 15-20 minutes.
I let cool in pan for at least 2 hours to set and then cut in to squares.
If you can let it sit over night the cookies come out really nice.
It is helpful to put the squares into muffin papers or on wax paper for the obvious sticky consistency of the cookie.
When we did the math we found the cookies lacked enough protein to be Zone friendly.
If you want to experiment add Whey Protein Powder to the mix and up the protein for a more Zone friendly snack.
Tuesday, November 17, 2009
Tabata Sit and Hold
20 min tabata with 5 movements performed in natural tababta style of 4mins per movement of 20 seconds on 10 seconds "rest".
V-twists (Russian twist) weighted
rest is in the working position
rest is in the push up plank position, or the down position (chest almost touching floor)
Weighted jack knifes
rest is in the jack knife position
rest is in the climb position
Hand stand push ups
rest is rest.
Phew our stabilizer muscles are FRIED!!!
Note for tomorrow, wear LONG SOCKS or PANTS.....
Also, it is Matt's birthday - WOOT WOOT Matt!!!! Also, for those of you who know Mel, it is his lovely wife Marj's birthday as well!
Monday, November 16, 2009
30 overhead walking lunges with 60kg
30 kettlebell swings with 32kg
1st LT Ron Winchester - In 2000, Ron played in Navy's biggest football game of the season, against Army - and his best friend. There were no hard feelings when Navy beat Army 30-28. "He was like my brother. We had a lot of fun together," said former Army defensive tackle and pal Doug Larson. "He was independent, but we were both dependent on each other." Winchester, 25, of Rockville Center, N.Y., was killed Sept. 3 by a roadside bomb in Iraq’s Anbar province. He graduated from the Naval Academy in 2001 and was on his second tour in Iraq. "Ron was a very gregarious type of individual who was always in the middle of things," said his father, also named Ronald. "He was a true leader, always respected by his peers and dedicated to what he was doing." Winchester also is survived by his mother, Marianna. "When he came home last time, he sat in the dining room telling stories," family friend Maureen Chiaramonte said. "He said, 'Aunt Mo, you know what it's like. You get a choice to sit on the bench or play the game. I don't want to sit on the bench."
Remembering Ron Winchester
Sunday, November 15, 2009
Karen Killed A Man
150 ball slam burpee wall balls
What the - you are asking right now....
down into a burpee
grabbing the ball as you are coming up from the ground
throwing the ball from your squat position = wall ball
For those of you who did the FMP today it was a beautiful kick your ass sideways WOD(s).
Pull - ups
Kettlebell swings (24kg)
4 rounds of
10 deadlifts - 60kg
10 back squats - 42.5kg
10 renegade rows - also known as man makers with 25lb dumbbells
1000 m carry of 50lbs stopping for 25 push ups every minute....
To be done in 45mins
Friday, November 13, 2009
Hang / Power Cleans
(these are not a max out set or new PR set - this is to get you nice and warm so you nail the next load.)
Clean and Jerk
Increasing weight each load till failure.
Short but sweet way to end the day
Thursday, November 12, 2009
400 or 800m run (substitute a 500m or 1000m row)
50 air squats (touching your butt to the ball)
Cole blew the 400m run out of the water with a sub 12 min WOD, along with Chandler.
Mel did a sub 16 min WOD with an 800m run
J.C. dug deep and did the 800m challenge - an did awesome!
Great job to everyone
Please if you have not had a chance to check out Mark Sissons Daily Apple page - take the time to read this and browse around his page. Great article on the different reasons why people insist they need an over abundance of grains, but in essence don't!!!
Wednesday, November 11, 2009
Push - ups
Box jumps - 20 inch
Pull - ups
Row - 100m
So 16 mins of 4 movements - 4 mins of 20 seconds on 10 seconds off per movement.
It's a good day - good WOD, stretches us out after yesterdays brutalnes, but got our heart rates up and a few different muscles burning!!!!
GREAT JOB EVERYONE!!!!!
Tuesday, November 10, 2009
At first with only my lone 6amer (Angie) I was a little concerned, but as the day went on it had a feeling of exhaustion and sense of accomplishment all rolled in to one box packed day!!!
We did the African Qualifier today which was last done in our month of Qualifiers in June of 09.
Burpees (5 only each round)
Squat clean and jerks 60kg/40kg
AWESOME JOB everyone!
And a quick shout out to all my new people who have made the commitment to CrossFit, or just came in to see what we are all about. In the last 4 days there has been 11 of you, and that makes me so excited!!!! Thanks guys!!!!
November 20th, 7:00pm
Paleo Pot Luck
Let's all bring in a favorite dish, and I will bring my new Paleo cook book, and we can all ohhhh and ahhhh over the great ideas and yummy dishes we will all be looking forward to making!
See you all in the box!!!!!!!!!!!!!
Monday, November 9, 2009
A nice quick run with some great strengthening movements for the back and our major stability muscles..
50 sit ups
50 back extensions
Should result in a slight case of booty lock - which is always a good sign. :-)
Sunday, November 8, 2009
Friday, November 6, 2009
FMP at Sports West (yes a globo gym - but we need the pool)
Bring swim attire, running shoes, and a strong will and desire to show the "norm" what we CrossFitters DO!!!!!
Can meet at BBCF and follow us over, or at Sports West!
Over head squats
Metcon to finish off the day....
AMRAP in 10 minutes
12 snatch 30kg/18kg
10 push ups
Great job everyone - before you know it we will all be "snatching" machines! :)
21 strict press - 60kg (holy heavy)
21 push press - 60kg
21 push jerk - 60kg
Good energy in the box today - had 3 men complete the WOD at RX'd - great job to Kevin, Travis, and Chandler.
Don't be discouraged if you did not do RX, the weight was HEAVY - no matter what weight you did, you did AMAZING!!!!
Thanks to Coach Rob Ord for stopping in and working out with the 6pm class - it was great to have you there with us!
Wednesday, November 4, 2009
AMRAP 20 minutes
7 kettlebell swings - heavy
5 1 arm kettlebell snatch right arm
5 1 arm kettlebell snatch left arm
Ahhh it is a thing of beauty. :-)
Thanks to my 3 newbies for fighting threw the full 20 minutes today - Brian, Sean and Josh. Great job you guys!
Tuesday, November 3, 2009
50m over head walking lunge - 20kg
50 weighted sit-ups 20lbs
50m is down to the Sherwin Williams garage door and back - for those of you coached by Jason (haha)
Great job everyone!
Funny story for you - did the WOD at 10am, got done rubbed a nice strip raw on my butt, went into the woman's locker room saw the hand sanitizer and thought - ahhh I should probably clean it. Well, I will leave it at that, and you can make up the rest. :-)
Fight Gone Bad
3 - 5 min rounds, 1 minute on each exercise with a 1 minute break between rounds
Wall ball 20lbs
Sumo dead lift high pulls 35kg
Box jump 20in
Push press 35kg
We had tons of PR's set in the gym today, including Ryan, Kevin, Matt, Torrey, and Lindsey just to name a few!
Sunday, November 1, 2009
Today we have the main site WOD with a little added bonus in there for you.
25 push ups
25 pull ups
25 sit ups
50 push ups
50 pull ups
50 sit ups
75 push ups
75 pull ups
75 sit ups
Nice job everyone at 10am - and especially Ryan at 4pm for pushing threw this WOD by yourself!
So, Fridays WOD was:
with a 400m run after each round or number.
21 back ext
18 back ext
Friday, October 30, 2009
I found this video, it made me smile and made my eyes tear up - I have been accused of being flirtatious, over the top, touchy, feely, but it all just comes down to love, and feeling the over empowering joy of knowing someone, anyone (sometimes) cares to feel you close to them, and wants you to know how wonderful a HUG can make your day! That, and I love hugs!!!
Please watch the following video, and share it with your friends and family, before you know it we will all be welcoming and giving freely hugs for the simple pleasure of knowing we can!
Love you guys!!!
Thursday, October 29, 2009
Today was a good one (I think)
15 hang squat cleans at 60kg
30 push ups
That was a grunter of a WOD - that is all I know! I can't think of one quiet person in the box today!!!!
Holy cow Chandler blew the WOD away with a sub 13!
Check out the main page and Ty's 48inch box jump - those pics are cool!!!!
Wednesday, October 28, 2009
We had some outstanding numbers on the board!
1 max rep on each total combined lifts = score for the day.
So, you build up with 2 lifts prior to our third and final lift
Rep 1 = what your max 3 rep weight is
Rep 2 = what you know your 1 maz rep is
Rep 3 = your new one max rep!!!!
Mel thank you again for not CF Totaling out, and helping with class tonight!
Tuesday, October 27, 2009
Monday, October 26, 2009
Second thank you to all the attendees for coming and making the amazing cert happen!
OK, so no idea where to start other than there will be some great changes in the box starting Monday the 2nd of November. I will actually be implementing them in all week, but I need to get my programming readjusted, and look at my notes etc.
Please take note, that Travis, Mel, Chandler, Scott, Jason, Gene, Alena, Ryan, and Denny all attended the certification this weekend. So please, as always if you feel you are struggling on a movement, or even the warm up drills we will be doing, ask any of us. We are so excited to share the knowledge we learned, and wanting all of you to grow and become stronger and faster with the help of the explosive Olympic lifts.
There is so much to say, but more so - so much to demonstrate!
Also, a huge thank you to the BBCF members mentioned above that attended the cert this weekend, your knowledge and ability helps me and everyone else - we all appreciate you!
Friday, October 23, 2009
Fran was in the house today!!!
We had record PR's set by minutes, and we had them set by seconds! All and all you guys kicked Fran's ass today. Note - I know by the gasping quivering bodies on the floor it did not feel that way, but you did!
There is one I just have to mention....
Travis 2:22 RX'D - shaved 33 seconds off of hi last Fran time. WOW!
So today was a "Skills/Suck" day at BBCF
We had some great skills worked on....
Over Head Squats by Mike
Pull-ups by Amsha
Double unders by Jason
We had some great WOD's performed
Linda 3 bars of Death by Travis in under 19 mins
Fran by Matt in 6:05
Big 5 "55" by Ryan and Brandon under 16mins
Diane by Sonja and Chad
We had some fun "makeup" a WOD as well
Michelle and Catherine busting threw with 5 rounds of 10 lunges, 15 med ball sit ups, 250m row
Sam 4 rounds 400m run, 50 KB swings
Mel AMRAP of 3 muscle ups, 5 squat cleans at 50kg - 13 rounds with 3 more mu's
Danielle, Jenny, Art, Lindsey - 3 rounds of 15 of 5 movements
Turkish get ups
Awesome job to everyone at BBCF today - way to take a day that normally people would say ahhhh - suck day and turn it into a sweat inducing kick ass day!
Wednesday, October 21, 2009
Was really supposed t be a run but the nice coach Jason gave the option f a row so we left it that way for the day. :-)
Had some great numbers and new PR's on the board, but two I would like to mention.
Torey 19:45 5k row
Brian 18:59 5k run
Holy sweet Jesus you guys did amazing!
Tuesday, October 20, 2009
Solid effort with form and weight working with heavy weight until failure.
I asked the 6pm class if anyone hit a new PR today, and we all realized this was the first time we had done thrusters this way. So, it was PR's all the way around. LOL
Metcon to follow was a pretty little 12 min tabatta....
Push press - 20kg
First 8 mins is back and forth between push press and push ups for total reps, followed by 4 mis on the rower for total calories - total reps + total calories = score
We had some amazing weights on the thrusters from a high of 50kg for our ladies to a high of 95kg for our men. Great job guys!!!
Monday, October 19, 2009
So, I get lots of different emails and blog posts I check and like to share them with you at times when I see one that truly makes me think - hmmmmm I like that one - let's share it.
This comes from a IF (intermittent fasting) author Brad Pilon - he has years of experience in the supplement industry, plus took a shot at bodybuilding. He has some great things to say a lot of the time, and has given up the supplements, and the bodybuilding - he is into IF, and having a healthy functional lifestyle. I have included his link at the bottom of this post written by Brad.
I like this a lot, because you will hear us in the box talking about being "happy" at our natural weight - or that our bodies are at their genetic size. We of course say this after our lifestyle changes, including functional movements, great foods, and all around good lifestyles.
Do you believe in set weight theory? I thought maybe, so I asked around, and it's a popular idea.
But here's the rub, people with 30% body fat are telling me that they are at their set weight.
A woman 5"3 weighing 210lbs told me she had lost 30lbs, and this was what her body really wanted to weigh.
Is this true?
I figured it there was a "set point" it was at least a healthy one with 20-ish% fat or less?
Here is my answer:
There are actually TWO set points you need to be concerned with...
The first is your GENETIC set point that determines how much lean body mass you carry.
The second is your ENVIROMENTAL set point for your body fat levels.
Your genetics determine how much muscle and lean body mass you are capable of carrying. This is mostly tied to your final adult height.
Your enviromental determines how much body fat you carry.
This includes: How you were brought up, your daily activities, the friends you have, where you live, your economic and social status.... These are the things that determine how much body fat you have.
Both set points are CHEAT-ABLE TO A DEGREE.
To change your body fat set point you need to change your enviroment. You need to change your HABITS. You need these changes to permeate through your friends and family. Everyone needs to except the changes you are making in your lifestyle. Losing weight without changing your lifestyle habits is like helping a drug addict recover, then throwing them back onto the streets, with the same friends, and same money issues = same lifestyle.
They are bound to become drug addicts again.
The same thing happens when you loose weight.
If you loose 20 or 30 pounds, then go back to your old lifestyle, eating the same food and amounts you used to eat, no matter if its with your same friends, or doing your same exercise you used to do before you lost weight then you are GOING to gain the WEIGHT BACK.
Long term weight loss, and healthy lifestyles requires a complete shift in how you live.
Bottom line, there ARE such things as "set points", however ENVIROMENT is the main component of your body fat set point and no matter what your genetics are, your enviroment is the biggest challenge in maintaining a healthy level of body fat.
CHANGE YOUR HABITS AND LIFE STYLE long term, and you can lose weight and keep it off long term.
YOUR BODY DOES NOT WANT A SPECIFIC LEVEL OF BODY FAT - BUT YOUR LIFESTYLE DOES!
So, this is the jist of his post - I thought I would share it for those of us who just started the Paleo Challenge, and for those of us who have that few extra pounds we may or may not need to loose. Whatever it may be, by changing your lifestyle, giving up those processed foods, and carrying on with CrossFit, or the functional movements you may be doing in your garage - it will change! YOU WILL SEE IT AND FEEL IT!!!
Sunday, October 18, 2009
Five rounds for time of:
7 Muscle-ups - or 4 pull ups and 4 dips for every muscle-up
95 pound Sumo-deadlift high-pull, 21 reps
Post time to comments.
1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.
We have a lot of fun in the BBCF box - but there are the days that we have a reminder that not everyone is having as much fun as we are. Today we honor a new HERO WOD - Tyler. Wee will get our asses kicked while doing this WOD, but in he back of our minds we need to always remember to say thanks!!!
Friday, October 16, 2009
Sunday - WOD at 9am at Damonte Ranch - Run for Education 5k or 10k (no class at the gym today - flooring)
There is a new Hero WOD posted on the main site named "Tyler" we will be doing this WOD Monday. :(
Please remember with all the fun we have at BBCF there are still men and woman fighting for our rights and lives daily - we honor and thank them for all they do!
Damonte Ranch High School
10k and 5k events
Start time 9am - get there early for pre registration
This is a local race that raises money purely for local schools P.E./fitness budgets (which of course is $0.00 - so all the money for our schools P.E. programs comes from the Race for Education!!!!)
Let's try to get as many people out there and running and support another great program!
Thanks for the reminder Torrey!!!!
Thursday, October 15, 2009
Fight Gone Bad
yeap in 80's attire!!!!
3 five minute rounds with 1 minute per movement - moving on until the end of the 5 minutes with a 1 minute rest between rounds.
Row - for calories
Wall ball 20lb
Sumo deadlift high pull 35kg
Box jump 20in
Push press 35kg
Score = your total number of reps!!!!
Wednesday, October 14, 2009
30 muscle-ups for time
120 pull ups
The sub on this is way worse than the workout - DAMN those muscle ups!!!!
It was a good day to see where we stand with a move like this. We have a few who can do one or two, we have a few who can complete with jumping muscle-ups, then we have Travis, Mel, and Chandler...
I would love to see the three of them side by side the next time we do this WOD!
Awesome job to everyone, and I know for sure a new PR for Mel, and I believe Travis and Chandler as well!
Tuesday, October 13, 2009
Power cleans 42.5kg/25.5kg
Nice well rounded metcon for a rainy Tuesday.
Good job to everyone, Mel and Chandler set a brutal pace tonight with a sub 8 time. Torrey is sandbagging me on weight - so she knows the next time it is going up.
Dave Fish stopped by at the 6pm class and rowed for a while - everyone give a shout out to Dave!!!! HEYYYY!!!
All and all another AMAZING day at BBCF!!!
Monday, October 12, 2009
Start of the new 90 day Paleo/Primal Challenge!! Rocking the start of a new healthy lifestyle in the BBCF box!
WOD today was "easy for a Monday" my 6amers said....
15 pistol left leg
15 pistol right leg
12 pistol left leg
12 pistol right leg
9 pistol left leg
9 pistol right leg
Didn't see to easy to me - pistols are hard!
Great job everyone - and a special shout out to Francis, who as I am aware was the only one RX'd on this WOD - meaning only one who could do actual pistols!!! NICE JOB!