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.


All levels welcome - come in and try a week free!

Thursday, December 31, 2009

New Years Day - Open House

Hey guys -

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.

Thursday 31, December 2009


Fun day today with a rough metcon to get you going for tonight.


Front squats


Push Press



AMRAP 20 mins

100m row
5 burpees
10 box jumps 24 inch
15 kettlebell swings 24kg

Wednesday, December 30, 2009

Wednesday 30, December 2009

Mid week - and I don't know about you, but Bugaboo destroyed me. It was worth every second, and every moan and groan today though!

Today we had some skill work and an easier metcon....


Power Snatch

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

New Years Eve Hours - Thursday Dec 31st!!!

Hey guys, so I have to work tomorrow :o(

So the NEW hours for tomorrow are as follows!!!!


There will be NO 6pm class!

See you guys soon!

Tuesday, December 29, 2009

Tuesday 29, December 2009

Today we will be doing a WOD in honor of a family that has had pain I hope none of us ever have to endure. They are a strong family, and there request of having gym's take part in their WOD is a small thing in the light of our every day lives.

I have included the link to their page, so you can read more about the cause we are taking part in today.

Please post individually on their site, and I will post all of our times at the end of the day today.

SMA - Spinal Muscular Atrophy (SMA) is a motor neuron disease. The motor neurons affect the voluntary muscles that are used for activities such as crawling, walking, head and neck control, and swallowing. It is a relatively common "rare disorder": approximately 1 in 6000 babies born are affected, and about 1 in 40 people are genetic carriers.

So, please as we are struggling threw this WOD think of the families that are struggling threw a much worse pain than a few thrusters.


200 thrusters 35/20kg

See you all in the gym today with a smile on our face and a love for a family and all the other families struggling with this disorder.

Monday, December 28, 2009

Monday 28, December 2009

Starting the week off with a good solid performance in strength and metabolic conditioning!


Back Squat


No press today in strength but we have another great shoulder and upper body movement

Handstand holds

5 rounds of max effort with a 2 min rest in between


The VW


Bench press - body weight
Pull ups

CrossFit Games 2010 - OHHHH YEAHHHH!


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 Once we see who is interested we'll schedule some team meetings, additional training and in house qualifiers for the affiliate team.

CrossFit Radio Interview with Justin

Here is the link to the interview I recently did with Justin and CrossFit Radio...

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)

Sunday 27, December 2009

We can all tell when Chandler picks the WOD -


Strict pull ups
Handstand push ups

Feel those shoulders burning. :0)

Saturday 26, December 2009

Ahhhhhh lets

"Party with the Girls" today

Kelly - 400m run
30 wall balls 20 lbs
30 box jumps 20 in
Angie- 20 pullups
20 pushups
20 situps
20 squats
Nancy-400m run
21 overhead squats
Helen-400m run
21 kettlebell swings
12 pullups
Fran- 21 Thrusters
21 pullups
Diane- 21 Deadlifts
21 Hand stand pushups
Annie- 50 Dougle Unders
50 situps
Karen-30 Wall ball shots

Post total time.

Friday, December 25, 2009

Thurdsady 24, December 2009

CHRISTMAS EVE - and do we have a WOD for you!!!

12 Days of CrossFit

1 Clean and jerk 60kg
2 Tire flips
4 Box umps 24in
5 Burpees
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

Wednesday 23, December 2009

Mid week is a great day for skill work.

Cleans - squat cleans, power cleans, hang cleans, you pick it and we will work on the movement.


10 rounds

3 deadlifts 140/90kg
5 clapping push ups
7 GHD situps


Tuesday, December 22, 2009

Tuesday 22, December 2009

Hope everyone is enjoying the strength based WOD's like I am. (maybe not today since I missed my new PR on deads - but...)



1-1-1-1-1 (add 2.5kg to last lift for new PR)

Strict Pullups

3 x max rep


8 rounds of

5 power snatch 42.5kg
200m row


Hey guys - hours for the next few days....

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

Open House

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

Monday 21, December 2009

It's Monday after our CFE certification - and it was awesome!


Back squats

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

Strict Press




21 kettlebell swings 32kg
21 knees to elbows
21 double unders

CrossFit Endurance hits BattleBorn CrossFit


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!

Friday 18, December 2009

YAY it is almost Christmas. :0)


Power Cleans



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

Class weekend on Dec 19th and 20th

NO CLASS THIS WEEKEND - we have the Endurance Certification both days.

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!

Thursday 17, December 2009

Today was a destroyer of the shoulders day. I mean literally a destroyer!


Back Squat

3-3-3-3-3 add 5lbs or 2.5kg from Monday's lift

Bench Press

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

Wednesday 16, December 2009

We are in the middle of week two of our strength and metcon WOD's, and though we may be sore, we are improving daily by leaps and bounds!

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

Tuesday 15, December 2009

Awesome day today - the 10am class has been growing daily - that is great! Thanks to everyone at every class you guys are AMAZING!

Strength -


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

Metcon -



Power Cleans 85kg / 55kg

Ring Dips

Nice job today for everyone - 3 RX'D on the WOD, nice job Kevin, Chandler, and J.C.

Monday, December 14, 2009

Monday 14, December 2009

Strength movements for today

Back Squat

5-5-5 (add 5 lbs or 2.5kg to last lift)

Push Press


Metcon for today

5 rounds

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 13, December 2009

Sorry for the delay on this posting guys!

The Crippler (in one way or another)

30 body weight back squats
run 1 mile or row 2000m


Sunday, December 13, 2009

Saturday 12, December 2009

We love Saturday's, we love it we love it....

Row 1000m

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.)

Row 1000m

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

Friday 11, December 2009


Power cleans




Dumbbell hang cleans 45lbs

WOW those sub 10 min WODs can be so freaking brutal! Love it!

Thursday, December 10, 2009

Thursday 10, December 2009

Its a beautiful cold day for some back squats!!!


Back Squats


Strict Press



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

Wednesday 9, December 2009

I'm loving the CrossFit Football stuff.

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

Tuesday 8, December 2009

Today was a fun one.

Strength work was

Front squat

Bench Press


AMRAP 15 mins

1 push press 65% body weight
1 strict pull up

3 push press
3 strict pull ups

5 push press
5 strict pull ups

Compliments of CrossFit Football

Monday, December 7, 2009

Monday 7, December 2009

Fight Gone Bad

3 rounds of
1 min each movement for total reps and calories on row
1 min rest between 5 minute rounds

Wall ball 20lbs
SDHP 35kg
Box jumps
Push Press 35kg

Great job to everyone, especially Kathy and Brian for blowing their PR's out of the water!!

Sunday, December 6, 2009

I'm BACK!!!

Hey guys, so glad to be home! Not so happy about the snow, going from 90 degrees to 22 in less than 13 hours was crappy! :0)

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!

Saturday, December 5, 2009

A WOD to honor our fallen heroes:

20 Deadlifts (125kg)
Run 400m
20 KB swings (32kg)
Run 400m
20 Overhead Squats (52.5kg)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

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

Friday, December 4, 2009

Great strength day in the box today!

Back squats:

Followed by:
AMRAP in 12 minutes of:

5 Kb Swings (24kg)
7 Back Extensions
9 Double Unders

Nice work today!

Lumberjack WOD Saturday December 5

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as, Lumberjack Crossfit . Four members of that affiliate were killed.

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!

Donate Here: or (this is the page I have set up for donations.)

Thursday, December 3, 2009

Thursday, December 3, 2009


Joshua Whitaker
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

  • 40 pound Dumbbell snatch, 21 reps, right arm
  • 21 L Pull-ups
  • 40 pound Dumbbell snatch, 21 reps, left arm
  • 21 L Pull-ups

Wednesday, December 2, 2009

Tuesday, December 02, 2009

Today's we had a hard and heavy metcon, which was:


Thrusters (60kg)
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

Tuesday, December 01, 2009

Today was a beautiful day for an awesome WOD!

Run 800m
100 Push-ups
50 Body weight Deadlifts
Run 800m

We saw some amazing times today from everyone! Keep up the good work!

Hello from Cancun

Hi guys, I know it is silly to say this, but.....


Cancun is cool and all, but BBCF IS SOOOOOOO MUCH COOLER!!!!

Love you guys and see you soon!

Monday, November 30, 2009

Monday 30, November 2009

Today we had:

Burpee Helen

Run 400m
21 Kb Swings (24kg)
12 Burpees

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

Sunday 29, November 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

Saturday 28, November 2009

Awesome WOD today and amazing performances by everyone!

4x Intermediate or 5x Advanced

Row-20 Calories
15 Thrusters 42.5kg
12 Pull-ups

Nice to see you back in the box Dave!

Friday, November 27, 2009

Friday 27, November 2009

Happy black Friday to all!

5 x

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

Thursday 25, November 2010


"Turkey Twins"

2 rounds

200m backwards run
25 goblet squats 24kg
25 burpees
400m run
25 kettlebell swings 24kg
25 wall balls 20lbs
400m run
25 pull ups
25 turkish get-ups 25lbs
200m run backwards
rest 1 min if needed

Wednesday 25, November 2009

Ahhhhhhh we have a coach penalty - it actually is n everyone penalty for this WOD, just my bad as coach because I forgot something. What is it you ask??? Everyone who was in today owes 45 burpees.... The workout had burpees in it also. :0)

400m run
21 OHS 42.5kg
21 pull ups
400m run
15 OHS
15 pull ups
400m run
9 pull ups
400m run

Wednesday, November 25, 2009


Thursday - Turkey Trot in the am for those who are interested.

11:00am normal WOD for some pre turkey consumption

Friday - 9:00am
FMP at 5:oopm

Saturday and Sunday back to normal schedules. :-)


Just wanted to let everyone know that our very own Dave Fish (some of you have not had the opportunity to meet him due to the training he has been in for the Ironman this past weekend). His girlfriend Nancy also competed, and since I don't know her last name I can not give you her results - sorry Nancy!

Ironman Arizona November 22nd 2009

What is Ironman?

Ironman is one of the most grueling events in the world of sport, and also one of the most inspiring. Ironman features a 2.4-mile swim, a 112-mile bike and a complete marathon (26.2 miles) all in succession. Athletes have 17 hours to complete the event (from the 7 a.m. start until midnight).

Total competitors 2516

Overall place 518th

Age division ranking 51 out of 264

Total time 11:16:22

Dave you are such an inspiration to us all - now get your butt back into CrossFit, WE MISS YOU!

Tuesday, November 24, 2009

Tuesday 24, November 2009

Today was a older WOD from last year, and a Drew Canavero special. That right there should tell you it was a tuff WOD.

5 x

15 deadlifts
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

Monday 23, November 2009

Today was a fun one - booty lock and all...

800m run

Weighted bottom to bottom tabata squats - 20lbs

400m run

Weighted bottom to bottom tabata squats - 20lbs

800m run

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

Sunday 22, November 2009

Coach Chandler is in the box with a kick as WOD...

AMRAP 20 mins

3 power snatch
5 sumo dead lift high pulls
7 hand stand push ups


Heard a rumor Brock was back in the box too...... HMMMMMM

Saturday 21, November 2009

Regular WOD


20 pushups
30 situps
40 squats

FMP - Avalanche

wearing a 25 -45lb ruck sack (weight vest)

4 x
400m run
50 squats

Kettlebell swing Ladder
3 rounds 5 swings min rest

400m run
10 burpees

3 fifteen foot rope ascents

400m run
25 step ups - each leg

3 rounds
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

Full Mission Profile

Regular class time at 9am and 4pm...

Full Mission Profile for those who are in at 10am - be prepared and come enjoy!!!!

Friday 20,November 2009

WOW - today was a good day for new PR's in the box!!!! Almost everyone had a new PR, and those who did not have a new PR were new to deads and hit some great numbers!

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 -

5 rounds
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!!!!


Wednesday the 25th = normal class times

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!

Thursday 19, November 2009

Sorry guys my home computer was doing some virus scan thing, and it would not let me open the blog page. I don't know maybe there was a way around it, but..... It's me :0)

3 rounds

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

Paleo Pot Luck - November 20th


Friday the 20th at 7pm

POTLUCK - bring your friends, bring your family, and chow down on some delicious food!!!!

See you all there!

Wednesday, November 18, 2009

Wednesday 18, November 2009

All I have to say is F#@K this was a destruction of the body WOD!

Tommy V

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 - old post reposted

With Sam gone, someone is going to have to take up the reins of Paleo cookie making - so here is the yumminess for you all.

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.

Surviving the Holiday Weight Game

This is a great link to an e-book for the Holidays - I know some of you on our Paleo Challenge were freaking out over the Holidays, and like I said strive for 100%, reach 80% and see the changes it will make in your life.

A way of life is what we are accomplishing here - not a fad diet, not a oh lets loose 10 pounds and then I am done with this meat, nuts, and veggie thing. A change for the better - an overall way of life including Health, Fitness, and Nutrition while still living Life to it's fullest!!!!

Enjoy your Holiday season!!!!!

Tuesday, November 17, 2009

Tuesday 17, November 2009

Today we went on a whole different path than yesterday, something is a burnin, and it is not our butt's today. ;0)

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
Push ups
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
Mountain climbers
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

Monday 16, November 2009

Today we had a HERO WOD of a new sort - still a ass kicker of a workout, still a embrace the suck kinda day, still a hard as nails kinda WOD. The difference is, this one came from CrossFit Football as an honor to a fallen soldier.....


5 x
30 overhead walking lunges with 60kg
200m sprint
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

Sunday 15, November 2009

Coach Chandler is in the box today - he has a great WOD planned out for us all

3 rounds
10 L-pull ups
20 GHD sit ups
30 Box jumps - 20 inch

Be there at 4pm to get my butt kicked with this one! Thanks Chandler

Saturday 14, November 2009

Today is a combition of a thank you to Ryan (he gave me the move) and me and my sadistic (or so I have been called) mind.

Karen Killed A Man

150 ball slam burpee wall balls

What the - you are asking right now....

Ball slam
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).

Started with


Air squats
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

Friday 13, November 2009

Well the end of another great week at BBCF. We finished the week with a good strength/technique day for our Clean and Jerk progression this week.

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

50 burpees!

Thursday, November 12, 2009

Thursday 12, November 2009

Phew today was a good WOD - I left it up to you on the distance you wanted to row or run. Depending on how you felt after this week. :0)

4 rounds
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

Mark's Daily Apple - Grains

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

Wednesday 11, November 2009

Tabata today - few rough days with some heavy hard metcons. So today we had a good body weight WOD!

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!!!!


Tuesday, November 10, 2009

Tuesday 10, November 2009

What an amazing day in the box today!

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.


Deadlifts 125kg/70kg
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!!!!

Paleo Pot Luck - November 20th

Hey guys and gals -

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

Monday 9, November 2009

The air is crisp today, slight breeze in the air - what does this mean for us at BBCF???

A nice quick run with some great strengthening movements for the back and our major stability muscles..


3 x

800m run
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

Sunday 8, November 2009

Chandler's day.....

We did run the World Run 5K at Idelwild Park today as well. A fundraiser for one of our BBCF members and their family. Beautiful day, beautiful run, great food and friends! Thanks guys!!!

Saturday 7, November 2009

A good WOD for a butt burner and technique day...

100 squats
2 muscle ups
80 squats
4 muscle ups
60 squats
6 muscle ups
40 squats
8 muscle ups
20 squats
10 muscle ups

Sub for muscle ups - 4 to 1 (4 pull ups 4 dips)

Friday, November 6, 2009

Saturday Full Mission Profile

Regular class times at 9am and 4pm today


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!

Friday 6, November 2009

Solid day of technique and strength based lifts to finish off our first official week of Olympic lift training.

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! :)

Thursday 5, November 2009

Today was a good old WOD we have done when the rest of the body is fried, but we have one part left to kill for the week.

21 strict press - 60kg (holy heavy)
Run 400m
21 push press - 60kg
Run 400m
21 push jerk - 60kg
Run 400m

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

Wednesday 4, November 2009

Today was another one of those laying in bed the night before thinking about what to do in the box. Had a different workout planned, but after the lunges and sit-ups I re-thought it so today we have....

AMRAP 20 minutes

7 kettlebell swings - heavy
5 1 arm kettlebell snatch right arm
5 1 arm kettlebell snatch left arm
3 burpees

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

Tuesday 3, November 2009

Ahhhh nothing quite feels like an over head walking lunge....

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. :-)

Monday 2, November 2009

Today we had our 4 week Paleo WOD

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!

Woot Woot!

Sunday, November 1, 2009

Sunday 1, November 2009

Nice coaching by Chandler today - and great 9am class!!!


Hand stand push ups
Ring dips
Box jumps 24 in
GHD sit ups

Great WOD!

Saturday 31, October 2009


Today we have the main site WOD with a little added bonus in there for you.

25 squats
25 push ups
25 pull ups
25 sit ups
400m run
50 squats
50 push ups
50 pull ups
50 sit ups
500m row
75 squats
75 push ups
75 pull ups
75 sit ups
400m row

Nice job everyone at 10am - and especially Ryan at 4pm for pushing threw this WOD by yourself!

Friday 30, October 2009

Sorry guys, I can push around a lot of weight but when my computer does not want to work - I'm lost!

So, Fridays WOD was:


Back extensions
with a 400m run after each round or number.

21 back ext
21 sit-ups
18 back ext
18 sit-ups

Friday, October 30, 2009


So today in my ramblings on the Internet (should I be working you ask? YES - shhhhh!)

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

Thursday 29, October 2009


Today was a good one (I think)

5 x

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!!!!

14 Ways to Save $$$$$ being Paleo

Thanks to Chandler for finding the article, and thank you to Kelli for posting it on CrossFit Maximus website.

14 Ways to Save Money Being Paleo

1. HUNT, FISH, or FORGE - Reconnect with your caveman roots and get your food straight from the source. Or, if that's not really you - ask your friends there are lots of hunters here in Nevada, you never know one of them might take you out show you how, or let you have some of their catch - but be prepared to be the forager, and give em some berries or nuts. :-)

2. Be your own transportation - It's no secret gas is expensive, so take advantage of nice weather and bike walk or run.

3. Never pay for water - Lets all get ourselves one of those nice aluminum water bottles - less the BPA in plastic bottles, and never pay for water again.

4. Bring your own bags - Some stores are giving discounts to those who bring in their own bags - save the environment, and get a discount? Sweet!

5. Eat at home - Eating out is expensive! Put your chef hat on and get acquainted with preparing your food at home. Lots of recipes and instructions on the net, or just ask one of your Paleo buddies what they like.

6. Buy things in season - Fruits and veggies, when in season, are not only more nutritious and flavorful but also much less expensive. Stock up on frozen fruits and veggies as well as freeze or dehydrate fresh fruits and veggies to last you throughout the off season.

7. Costco - Stock up in bulk on your nuts, spices, olive oil, fish oil, even your meats - though it may not be grass fed, or pastured, it is still a good source of the fats, and proteins we need.

7. Make your own snacks - Mix up your own trail mix, dry your own jerky or even fruits for a tasty treat.

9. Quit drinking - Entirely - no not necessarily, but cut back and see a change in your metabolism, and your performance in your WOD's.

10. Eliminate the latte factor - $4 a day can be a lot to add up to like around $1400.00 for a year if you drank one close to everyday - pays for your box membership plus. :-) Besides that, watch the sugar and those spots we hate, be it love handles, or muffin top - sugar = blahhh. Try black coffee or tea for that caffeine high.

11. Experiment with intermittent fasting - Occasional breaks from food is OK (24 hours or less) can help increase insulin sensitivity and improve fat mobilization. 1 day of IF a week can cut your grocery bill by 15%.

12. Grow your own - If you have the space and the time, grow it and share it with all your Paleo friends.

13. Recycle - Save your bottles = cash

14. Less expensive cuts of meat - The great thing about Paleo is that you do not have to be afraid of fat. You can go for the less expensive poultry - drumsticks with the skin on it, bone in, skin on breasts (stay so much more moist than the boneless skinless ones) with beef, use a crock pot, ground beef or meat sauce, dice it for stew. Canned meats - inexpensive way to eat as well.


Art Ladanga - GET WELL!

Hi guys - most of you know Art, and his beautiful daughters Jackie and Jenny.

Well Art has had some intestinal problems for a few years now, and the medical community had a hard time diagnosing it. Yesterday, after a cat scan at the ER - it was found he had an "adhesion" in his intestinal tract.
He went in for surgery, they cleared it up and he will be good to go before we know it.

He is doing good and annoying not only his wife Flor, but the doctor with constant questions of when he can get back to CrossFit!

You go Art!!!!!

He is at Renown, Tower Building room 306.

See you soon Art, we love you!

Wednesday, October 28, 2009

Wednesday 28,October 2009

Today was a great day in the box!!!

We had some outstanding numbers on the board!

CrossFit Total

Back squat
Shoulder press

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

Tuesday 27,October 2009

A nice lady WOD for your beautiful Tuesday.



Squat Cleans 60kg
Ring dips

First time most of us have done Elizabeth, and she like all the other ladies lives up to her name.

Monday, October 26, 2009

Monday 26, October 2009

After a long hard amazing weekend, we had a good hip opening body awakening metcon today.

5 rounds

10 burpee box jumps
20 heavy kettlebell swings (if you normally swing a 16kg, move to a 20kg)
250m row

This was a great way to start off the week!

Olympic Lift Certification Oct 24th and 25th

First and foremost thank you so much to the staff of Coaches that came to BBCF!!!
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

Friday 23, October 2009

Holy madness!!!

Fran was in the house today!!!

Thrusters 42.5kg

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!


Hey guys, just a reminder we have the Olympic Lift Certification at the gym.

Sorry for the inconvenience, you can always call, text, or email me and I will think of awesome stupendous WOD for you to do at your closest park!


Warrior Dream

A lot of what we do is to protect ourselves.
We get locked into our roles, and then we are not as effective as we can be,
Because we are holding onto people and things that are stifling us...
Letting go of what we are aware that it no longer serves us now
And walking into the unknown is taking the next step as a
It's about being out front... moving beyond limits.
There is an innate desire in all creatures to grow.
Yet in any type of growth and change,
Something has to end for
Something new to begin.
Alice (mother of Daniel Cnossen)
A blog Chandler sent to me - please read and remember we all have the Warrior spirit in us sometimes we always know it is there, sometimes it takes an act to pull it out of us. None the less it is there! Love to you all!

Thursday 22, October 2009

Sorry for the delay on Thursday's WOD posting. Went to dinner and had a Paleo-ish meal with family and had a great time!

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
Box jumps
KB swings
Wall balls

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

Wednesday 21, October 2009

Great hump day in the BBCF box today!!!

5k run
5k row

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

Tuesday 20,October 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
Push ups

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

World Run Day Nov 8th 2009

So, this is a great run, walk or even bike ride for everyone to do, it is a nice easy 5K at Idlewild Park on Sunday November 8th 2009.

For those of you who know Travis, this event has a background story, and I want to share it with you all to remind you of how close thing can hit home.

Laurie, Travis's beautiful wife has an aunt named Christy who was diagnosed with a form of Leukemia (Multiple Myeloma) in August of 2008. Christy has three grown children, and two of them - her daughters are putting this event together as a fundraiser for Multiple Myeloma Research Foundation.

On behalf of Travis, his wife, cousins, and aunt - they would be honored for any of us to come and share this special run with them.

Sunday, November 8th 2009 at 9:00am.

$25.00 entry fee

Please note the deadline for registration is October 25th to ensure you get your t-shirt. :0)

Registration can be sent to:

3355 Thornhill Dr. Reno, NV 89509

Checks made payable to Multiple Myeloma Research Foundation - please include t-shirt size

(or throwing Travis out on a limb here - you can give it to him)!

Your body and its "Natural' composition/weight

Hi guys -

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.


Brad Pilon

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!!!

Fall Rowing Challenge Results

Great job rowers!!!!
BattleBorn CrossFit place 110 out of 256 teams!
With 11 rowers we rowed a total of 615,911 meters in 30 days. Average per person was 55,992!

Sunday, October 18, 2009

Monday 19, October 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

Weekend Schedule

Saturday 9am class only

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!


Sunday 10-18-09
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

Fiday 16, October 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!!!!

Thursday 15, October 2009

Back squats


4 x 400m sprints
2 min rest between rounds

2 burpee penalty for every second your time goes up from your lowest round. :-)

Wednesday, October 14, 2009

Wednesday 14, October 2009

WOW this was a new one for us...

30 muscle-ups for time


120 pull ups
120 dips

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


Friday is


Come on in dressed in your favorite leotard, and mullet - get a good workout in, and laugh while we groove to the 80's!

Tuesday 13, October 2009


Power cleans 42.5kg/25.5kg
Back extensions
Sit ups

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

Monday 12, October 2009

Good Monday to you all!

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
25 situps
12 pistol left leg
12 pistol right leg
25 situps
9 pistol left leg
9 pistol right leg
25 situps
800m run


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!