REMINDER!!!!!
Paleo Challenge meeting at 4:00pm today. Wear workout clothing, ladies - sport bras for our pictures. This is going to be sooooo much fun and I am so excited to start this on Monday! Please be sure to make Monday's workout, as we are doing our base line workout that will be done every 3 weeks during our challenge. If you can not make Monday, be prepared to do the workout today. :-)
So with that said, the workout for 9am is:
4 x
400m run
21 kb swings
15 thrusters
9 burpees
It is going to be a fun day, let's get our workout in and then see you at 4:00!
Saturday, February 28, 2009
Saturday 28, February 2009
Good morning all the amazing clients of BBCF -
100 ft. lunges
21 push ups / 21 sit ups
100 ft. lunges
18 push ups / 18 sit ups
100 ft. lunges
15 push ups / 15 sit ups
100 ft. lunges
12 push ups / 12 sit ups
100 ft. lunges
9 push ups / 9 sit ups
100 ft. lunges
6 push ups / 6 sit ups
100 ft. lunges
3 push ups / 3 sit ups
Perfect for nice morning WOD!
100 ft. lunges
21 push ups / 21 sit ups
100 ft. lunges
18 push ups / 18 sit ups
100 ft. lunges
15 push ups / 15 sit ups
100 ft. lunges
12 push ups / 12 sit ups
100 ft. lunges
9 push ups / 9 sit ups
100 ft. lunges
6 push ups / 6 sit ups
100 ft. lunges
3 push ups / 3 sit ups
Perfect for nice morning WOD!
Thursday, February 26, 2009
Friday 27, February 2009
We all know how much we love the ladies, so today we have
"Karen" - we all know this lovely lady, 150 wall balls for time. Oh but once again, not so fast. It is me we are talking about, so for this WOD we have two choices of "Karen".....
Karen on the Run
So, in short every time you rest 3 + seconds or the ball hits the ground, you run 400m.
or
Karen the Farmers Wife
With this one, every time you rest 3 + seconds or the ball hits the ground, you do a 400m farmers carry.
Score is time and how many 400m's we do. :-)
Yeah, we love it! We love it!
"Karen" - we all know this lovely lady, 150 wall balls for time. Oh but once again, not so fast. It is me we are talking about, so for this WOD we have two choices of "Karen".....
Karen on the Run
So, in short every time you rest 3 + seconds or the ball hits the ground, you run 400m.
or
Karen the Farmers Wife
With this one, every time you rest 3 + seconds or the ball hits the ground, you do a 400m farmers carry.
Score is time and how many 400m's we do. :-)
Yeah, we love it! We love it!
Thursday 26 February 2009
YEAH - how much do we LOVE
pull ups and running?
I know
{------------------------------------------------------------------}
that much!!! It's like I am holding out my arms for the world to see!
OK, enough of my silliness!
WOD is
100 pull ups , oh I know that sounds tuff. But wait......
Every time your feet touch the ground, you run a 400. Plus we are aiming to get this done in 20 minutes or less!
pull ups and running?
I know
{------------------------------------------------------------------}
that much!!! It's like I am holding out my arms for the world to see!
OK, enough of my silliness!
WOD is
100 pull ups , oh I know that sounds tuff. But wait......
Every time your feet touch the ground, you run a 400. Plus we are aiming to get this done in 20 minutes or less!
Wednesday, February 25, 2009
REMINDERS!!!!!
First -
Friday the 27th - Paleo Pizza night at Eclipse Pizza!!!! If your not coming to the 6:00pm WOD(because you already came to 7,10, or 4) then meet up with us at Mr. Fish's fine establishment about 7:15ish. YEAH!!!!!
Second -
Saturday the 28th at 2:00pm - FREE WOMAN'S SELF DEFENSE CLASS! please tell your wives, girlfriends, family members, friends and any ordinary person off the street about this eye opening class! Jason will be instructing us in the fundamentals of defensive positions, how to get away, and if worse comes to worse, "hand to face, eyes, throat" escapes.
Third -
Paleo Challenge will be starting on Monday the 2nd of March. Mel (one of our awesome members, who has had such an amazing experience with this way of life)has been gracious enough to sit down with me tonight to figure all the details - including cheat days, how many logged workouts you must have, and how to score the "winner" of the challenge. Just remember, we are all winners in this challenge - we are learning a new and improved way of health and happiness! :-)
Prizes for the top male and female will be announced at our pre Paleo meeting Sunday March 1st at 4:00pm at BattleBorn CrossFit!!!
Friday the 27th - Paleo Pizza night at Eclipse Pizza!!!! If your not coming to the 6:00pm WOD(because you already came to 7,10, or 4) then meet up with us at Mr. Fish's fine establishment about 7:15ish. YEAH!!!!!
Second -
Saturday the 28th at 2:00pm - FREE WOMAN'S SELF DEFENSE CLASS! please tell your wives, girlfriends, family members, friends and any ordinary person off the street about this eye opening class! Jason will be instructing us in the fundamentals of defensive positions, how to get away, and if worse comes to worse, "hand to face, eyes, throat" escapes.
Third -
Paleo Challenge will be starting on Monday the 2nd of March. Mel (one of our awesome members, who has had such an amazing experience with this way of life)has been gracious enough to sit down with me tonight to figure all the details - including cheat days, how many logged workouts you must have, and how to score the "winner" of the challenge. Just remember, we are all winners in this challenge - we are learning a new and improved way of health and happiness! :-)
Prizes for the top male and female will be announced at our pre Paleo meeting Sunday March 1st at 4:00pm at BattleBorn CrossFit!!!
Tuesday, February 24, 2009
Wednesday 25 February 2009
Front squats
5-5-5-5-5
with a quick tabata at the end
sit ups
push ups
5-5-5-5-5
with a quick tabata at the end
sit ups
push ups
ps. Happy Birthday Chandler
Monday, February 23, 2009
Tuesday 24 February 2009
"Christine"
3x
500 m row
12 body weight dead lift
21 box jumps
Margarine - Just becuase they say it is better for you????
Pass The Butter...please.
This is interesting. . . Margarine was originally manufactured to fatten turkeys. When it killed the turkeys, the people who had put all the money into t he research wanted a payback so they put their heads together to figure out what to do with this product to get their money back. It was a white substance with no food appeal, so they added the yellow coloring and sold it to people to use in place of butter.
How do you like it?
They have come out with some clever new flavorings.
DO YOU KNOW the difference between margarine and butter?
Read on to the end... gets very interesting!
Both have the same amount of calories. Butter is slightly higher in saturated fats at 8 grams compared to 5 grams.
Eating margarine can increase heart disease in women by 53% over eating the same amount of butter, according to a recent Harvard Medical Study.
Eating butter increases the absorption of many other nutrients in other foods. Butter has many nutritional benefits where margarine has a few only because they are added!
Butter tastes much better than margarine and it can enhance the flavors of other foods. Butter has been around for centuries where margarine has been around for less than 100 years.
And now, for Margarine....
Very high in trans-fatty acids. Triple risk of coronary heart disease.Increases total cholesterol and LDL(this is the bad cholesterol) and lowers HDL cholesterol, (the good cholesterol)
Increases the risk of cancers up to five fold.
Lowers quality of breast milk.
Decreases immune response.
Decreases insulin response.
And here's the most disturbing fact.... HERE IS THE PART THAT IS VERY INTERESTING! Margarine is but ONE MOLECULE away from being PLASTIC.. This fact alone was enough to have me avoiding margarine for life and anything else that is hydrogenated (this means hydrogen is added, changing the molecular structure of the substance).
You can try this yourself:
Purchase a tub of margarine and leave it in your garage or shaded area. Within a couple of days you will note a couple of things:* No flies, not even those pes ky fruit flies will go near it (that should tell you something)* it does not rot or smell differently because it has no nutritional value; nothing will grow on it. Even those teeny weeny micro organisms will not find a home to grow.
Why?
Because it is nearly plastic! Would you melt your Tupperware and spread that on your toast?
This is interesting. . . Margarine was originally manufactured to fatten turkeys. When it killed the turkeys, the people who had put all the money into t he research wanted a payback so they put their heads together to figure out what to do with this product to get their money back. It was a white substance with no food appeal, so they added the yellow coloring and sold it to people to use in place of butter.
How do you like it?
They have come out with some clever new flavorings.
DO YOU KNOW the difference between margarine and butter?
Read on to the end... gets very interesting!
Both have the same amount of calories. Butter is slightly higher in saturated fats at 8 grams compared to 5 grams.
Eating margarine can increase heart disease in women by 53% over eating the same amount of butter, according to a recent Harvard Medical Study.
Eating butter increases the absorption of many other nutrients in other foods. Butter has many nutritional benefits where margarine has a few only because they are added!
Butter tastes much better than margarine and it can enhance the flavors of other foods. Butter has been around for centuries where margarine has been around for less than 100 years.
And now, for Margarine....
Very high in trans-fatty acids. Triple risk of coronary heart disease.Increases total cholesterol and LDL(this is the bad cholesterol) and lowers HDL cholesterol, (the good cholesterol)
Increases the risk of cancers up to five fold.
Lowers quality of breast milk.
Decreases immune response.
Decreases insulin response.
And here's the most disturbing fact.... HERE IS THE PART THAT IS VERY INTERESTING! Margarine is but ONE MOLECULE away from being PLASTIC.. This fact alone was enough to have me avoiding margarine for life and anything else that is hydrogenated (this means hydrogen is added, changing the molecular structure of the substance).
You can try this yourself:
Purchase a tub of margarine and leave it in your garage or shaded area. Within a couple of days you will note a couple of things:* No flies, not even those pes ky fruit flies will go near it (that should tell you something)* it does not rot or smell differently because it has no nutritional value; nothing will grow on it. Even those teeny weeny micro organisms will not find a home to grow.
Why?
Because it is nearly plastic! Would you melt your Tupperware and spread that on your toast?
Sunday, February 22, 2009
Monday 23 February 2009
Happy Monday to you all!
Lets start the week off with a great full body WOD!!!
"Ridiculous" thank you Matt - awesome name
10-9-8-7--5-4-3-2-1
Handstand push ups
Pull ups
Turkish get-ups at 20% of body weight
Remember all of these movements are scaled to your level, so don't let the handstand push ups scare you - we have alternate movements (of course) :)
Lets start the week off with a great full body WOD!!!
"Ridiculous" thank you Matt - awesome name
10-9-8-7--5-4-3-2-1
Handstand push ups
Pull ups
Turkish get-ups at 20% of body weight
Remember all of these movements are scaled to your level, so don't let the handstand push ups scare you - we have alternate movements (of course) :)
Saturday, February 21, 2009
Sunday 22 February 2009
Good morning ladies and gentleman!
Today we have
4 rounds for time of
Run 400 m
21 kettle bell swings
15 weighted sit ups
9 uneven push ups (1 hand on small medicine ball, 1 hand on floor. Switch hands each round.)
Today we have
4 rounds for time of
Run 400 m
21 kettle bell swings
15 weighted sit ups
9 uneven push ups (1 hand on small medicine ball, 1 hand on floor. Switch hands each round.)
Friday, February 20, 2009
Saturday 21 February 2009
Hale to the end of strength week and to the beginning of our metcon's.....
5 rounds for time of
15 over head squats at 42.5kg
10 burpees
5 pull ups
See you all at 9:00am!!!!
5 rounds for time of
15 over head squats at 42.5kg
10 burpees
5 pull ups
See you all at 9:00am!!!!
RECOVERY
An email sent to me by Dave Fish with some interesting quotes regarding recovery and training. (No comments regarding my schedule of recovery days either guys. LOL)
“The hardest thing for an athlete to do is not train. You can’t sit still. You feel like you should be out there working”- Graeme Obree (former 1hr cycling world record holder)
“The bottom line is that the body does not get fitter through exercise. It gets fitter through recovery”- Peter Keen (coach of Chris Boardman)
“Recovery. That’s the name of the game in cycling. Whoever recovers the fastest wins”- Lance Armstrong
“I have had many outstanding races after a forced rest. This illustrates the crucial role rest and recovery play in getting the most from training”- Emil Zatopek (18x World Record Holder)
“There is a time to train and a time to rest. It is the true test of the runner to get them both right.”- Noel Carrol (Irish Olympian and running coach)
“I take a nap almost every day. I couldn't do without my nap”- Scott Molina
Among the core training principles, perhaps the least understood is the principle of recovery. I know that, personally, it has only been relatively recently that I have come to fully understand the importance of getting work:recovery cycles right. - Compliments of Dave Fish
“The hardest thing for an athlete to do is not train. You can’t sit still. You feel like you should be out there working”- Graeme Obree (former 1hr cycling world record holder)
“The bottom line is that the body does not get fitter through exercise. It gets fitter through recovery”- Peter Keen (coach of Chris Boardman)
“Recovery. That’s the name of the game in cycling. Whoever recovers the fastest wins”- Lance Armstrong
“I have had many outstanding races after a forced rest. This illustrates the crucial role rest and recovery play in getting the most from training”- Emil Zatopek (18x World Record Holder)
“There is a time to train and a time to rest. It is the true test of the runner to get them both right.”- Noel Carrol (Irish Olympian and running coach)
“I take a nap almost every day. I couldn't do without my nap”- Scott Molina
Among the core training principles, perhaps the least understood is the principle of recovery. I know that, personally, it has only been relatively recently that I have come to fully understand the importance of getting work:recovery cycles right. - Compliments of Dave Fish
PALEO PIZZA night at Eclipse Pizza Friday the 27th
Hi everyone....
Monthly PALEO food night at Eclipse Pizza - This would be Mr. Dave Fish's wonderful establishment! Home of the Paleo Pizza!
Friday February 27th at about 7:00 ish. Right after our 6:00pm class we will head over, enjoy Paleo Pizza, great company and all in a wonderful setting.
Come one come all! Bring your family and friends to the 6:00pm class, and then head over for Paleo Pizza. If you can't for some "strange" reason make the WOD at 6:00, still please meet us at Eclipse Pizza to show support for our locally owned and operated business, and of course say "HI" to Dave and his amazing staff!
See you all next Friday at 6:00 for a intense pre meal workout!
Living and Loving Life with BBCF! (BattleBorn CrossFit - my own little abbreviation! hehe)
Monthly PALEO food night at Eclipse Pizza - This would be Mr. Dave Fish's wonderful establishment! Home of the Paleo Pizza!
Friday February 27th at about 7:00 ish. Right after our 6:00pm class we will head over, enjoy Paleo Pizza, great company and all in a wonderful setting.
Come one come all! Bring your family and friends to the 6:00pm class, and then head over for Paleo Pizza. If you can't for some "strange" reason make the WOD at 6:00, still please meet us at Eclipse Pizza to show support for our locally owned and operated business, and of course say "HI" to Dave and his amazing staff!
See you all next Friday at 6:00 for a intense pre meal workout!
Living and Loving Life with BBCF! (BattleBorn CrossFit - my own little abbreviation! hehe)
Thursday, February 19, 2009
Friday 20 February 2009
Last day of a strong week with a lot of new movements for some of us, and for the others hopefully a week of gains and encouraging lifts!
Power Cleans
4-3-2-1-1-1
Tabata for our fun time
1 arm dumbbell thrusters
(so first 20 seconds with one arm, next 20 seconds opposite arm - and so on for 4 mins)
Great week everyone, I am so proud of all of you for your hard work and dedication!
Power Cleans
4-3-2-1-1-1
Tabata for our fun time
1 arm dumbbell thrusters
(so first 20 seconds with one arm, next 20 seconds opposite arm - and so on for 4 mins)
Great week everyone, I am so proud of all of you for your hard work and dedication!
Wednesday, February 18, 2009
Thursday 19 February 2009
Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Split Press
5-5-5-5-5
Today is only a the above prescribed lifts. No extra, this workout should take about 45 mins, your strict press should be your hardest lift of the three, your weight will increase with each of the three movements!
1-1-1-1-1
Push Press
3-3-3-3-3
Split Press
5-5-5-5-5
Today is only a the above prescribed lifts. No extra, this workout should take about 45 mins, your strict press should be your hardest lift of the three, your weight will increase with each of the three movements!
"Iron and the Soul"
I have read this many times, and it always leaves me saying "Hell yes, this is what it is about!" I would be a liar if I did not say when I read it today though, it made a different impression on me. For so many years I was in the gym for all those hours for the wrong reasons, trying to look a way that I was never satisfied with, trying to lift more, be stronger, be more defined, leaner more cut.... Now, that I have found my path, and what the "iron" is all about for me, I can only say please read on and if it is about anything else for you, read it again, and try to adapt parts of it to your life. Life is short, hard, and can be painful, but we all know when we walk into our "box" we are there to feel the iron in our souls, in our cores, and in our hearts, to watch with awe, encouragement, and passion the others who inspire us to become better, and to share what we do and feel with whomever touches our lives........... Thanks Travis for your reminder about this blurb!
An excerpt from "Iron and the Soul" by Henry Rollins:
It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.
It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.
I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control.
I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someones shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr. Pepperman.
Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.
Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body. Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.
I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live.
Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole. I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron mind.
Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind. The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.
The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
An excerpt from "Iron and the Soul" by Henry Rollins:
It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.
It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.
I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control.
I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someones shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr. Pepperman.
Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.
Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body. Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.
I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live.
Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole. I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron mind.
Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind. The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.
The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
Tuesday, February 17, 2009
Monday, February 16, 2009
Tuesday 17 February 2009
Back Squats
5-5-5-5-5
You can pick a challenging weight and do 5 sets of 5, or you can increase weight so that your last set of 5 i close to failure.
For our short metcon we have :
Tabata
Pull ups
Burpees
Knees to elbows
again performed in a circuit style workout
5-5-5-5-5
You can pick a challenging weight and do 5 sets of 5, or you can increase weight so that your last set of 5 i close to failure.
For our short metcon we have :
Tabata
Pull ups
Burpees
Knees to elbows
again performed in a circuit style workout
Sunday, February 15, 2009
Monday 16 February 2009
This week is a solid strength week for us. Each day we will perform a strength based workout, followed by a short sweet Metcon to get the heart pumping. Lets shoot for our maximum weight load on our last set of each movement this week to see where we may need improvement, or where we all just ROCK!
Bench press
5-5-5-5-5
followed by
Snake eyes - box jumps / kettle bell swings
(snake eyes is a combination of 2 movements that always ends with a total rep count of 11. So, your first set is 10 box jumps, 1 kb swing until you end up with 10 kb wings an 1 box jump.)
Bench press
5-5-5-5-5
followed by
Snake eyes - box jumps / kettle bell swings
(snake eyes is a combination of 2 movements that always ends with a total rep count of 11. So, your first set is 10 box jumps, 1 kb swing until you end up with 10 kb wings an 1 box jump.)
Saturday, February 14, 2009
Sunday 15 February 2009
5k or 10k run
Meet at the gym at 9:00, be to the elementary school by 10:00am.
Dress warm, hydrate and eat well tonight!
Saturday 14 February 2009 - FMP (full mission profile)
Today with Team Alpha and Team Bravo we did BrassRing Fitness Full Mission Profile SWAT
In short the workout consisted of:
Insertion (Round 1)
10 x to be completed in 15 mins.
10 deadlifts at 95 lbs (43kg)
5 lunges each leg
20 m sprint
AAO - Actions Attains Objective (Round 2)
7 x to be completed in 7 mins
10 jerks at 95 lbs (43kg)
10 burpees
20 m sprint
Team Alpha - Walker, Licausi, Nicholas
(these are our future Navy Seals)
Insertion - 8:42
AAO - 7:58 (1 dead hostage)
Team Bravo - Alena, Mel, Chris
(this is your BattleBorn Brutes)
Insertion - 9:11
AAO - 10:22 (6 dead hostages)
For more information check out BrassringFitness.com
NICE JOB TODAY TEAM ALPHA AND TEAM BRAVO!!!!!!!!!
In short the workout consisted of:
Insertion (Round 1)
10 x to be completed in 15 mins.
10 deadlifts at 95 lbs (43kg)
5 lunges each leg
20 m sprint
AAO - Actions Attains Objective (Round 2)
7 x to be completed in 7 mins
10 jerks at 95 lbs (43kg)
10 burpees
20 m sprint
Team Alpha - Walker, Licausi, Nicholas
(these are our future Navy Seals)
Insertion - 8:42
AAO - 7:58 (1 dead hostage)
Team Bravo - Alena, Mel, Chris
(this is your BattleBorn Brutes)
Insertion - 9:11
AAO - 10:22 (6 dead hostages)
For more information check out BrassringFitness.com
NICE JOB TODAY TEAM ALPHA AND TEAM BRAVO!!!!!!!!!
Friday, February 13, 2009
Saturday 14 February 2009
Suck Day
This is a day designed for you to work on your strength movements, or make up a WOD you missed during the week.
See you all in the morning.
This is a day designed for you to work on your strength movements, or make up a WOD you missed during the week.
See you all in the morning.
Reminder Crazy Run on Sunday
Please note we will not be having a 9:00am class on Sunday, our WOD for the day will be the 5K run in Verdi.
For whomever wants to meet here, we will meet at 9:00am. Please remember to dress for the elements, it is not going to be a warm day, but we will warm up as we run.
For whomever wants to meet here, we will meet at 9:00am. Please remember to dress for the elements, it is not going to be a warm day, but we will warm up as we run.
Thursday, February 12, 2009
Friday 13 February 2009
Power Cleans
3-3-3 / 3-3-3
Time and energy permiting
Followed by
Murder in a Boat (Thank you Kathy)
This would be 10 mins of
Row 1 min
Suicide run for 1 min
3-3-3 / 3-3-3
Time and energy permiting
Followed by
Murder in a Boat (Thank you Kathy)
This would be 10 mins of
Row 1 min
Suicide run for 1 min
Wednesday, February 11, 2009
Thursday 12 February 2009
Tabata What the He#@!!!
1 arm dumb bell snatch - 40 lbs
pull ups
1 arm dumb bell snatch - 40 lbs (opposite arm than what you started with)
burpees
sit ups
Tabata performed in a circuit style, 20 seconds on 10 seconds off
1 arm dumb bell snatch - 40 lbs
pull ups
1 arm dumb bell snatch - 40 lbs (opposite arm than what you started with)
burpees
sit ups
Tabata performed in a circuit style, 20 seconds on 10 seconds off
Private Training Now Available
As you may have noticed, a special private training area has been set aside for some new wave special workouts. See Jason for a special introductory workout.
Tuesday, February 10, 2009
Wednesday 11 February 2009
So, this is a good leg week...
250 squats
oh, did you think that was all???
Nope! So, every time your rest for longer than 3 seconds it is a 7 push up penalty.
Score is time + total number of push ups.
Thought about this one, and decided to make an intermediate and advanced level to his one.
Intermediate is as prescribed above, advanced throw a 400m run or 500m row before and after the squats.
250 squats
oh, did you think that was all???
Nope! So, every time your rest for longer than 3 seconds it is a 7 push up penalty.
Score is time + total number of push ups.
Thought about this one, and decided to make an intermediate and advanced level to his one.
Intermediate is as prescribed above, advanced throw a 400m run or 500m row before and after the squats.
Monday, February 9, 2009
Monday 9 February 2009
5 x 1000m row sprints
for total calories
2 min rest between rounds
This is a easy release for those of us who performed Predator on Sunday... And may I add, that was a workout on Sunday. :-)
for total calories
2 min rest between rounds
This is a easy release for those of us who performed Predator on Sunday... And may I add, that was a workout on Sunday. :-)
Saturday, February 7, 2009
Sunday 8 February 2009
ROB ORD is here!!!! Brass Ring Fitness
Full Mission Profile - oh hellll yeah
OK, so here it is guys, I don't know what the workout will be, but I do know that it will be an amazing Team Building WOD!!!!
Let's show Rob and the guys he brings the heart, soul, sweat and desire the BattleBorn CrossFit team has!
Thank you to everyone for the past few weeks, the workouts, the sweat and the overall true love we all have for the CrossFit way of life! Your support has meant the world to me, and allowed me to give you all what we love..... an amazing daily workout with people who support and push us to reach beyond our limits! Truly the best experience I have ever had!
Full Mission Profile - oh hellll yeah
OK, so here it is guys, I don't know what the workout will be, but I do know that it will be an amazing Team Building WOD!!!!
Let's show Rob and the guys he brings the heart, soul, sweat and desire the BattleBorn CrossFit team has!
Thank you to everyone for the past few weeks, the workouts, the sweat and the overall true love we all have for the CrossFit way of life! Your support has meant the world to me, and allowed me to give you all what we love..... an amazing daily workout with people who support and push us to reach beyond our limits! Truly the best experience I have ever had!
Friday, February 6, 2009
Saturday 7 February 2009
5 rounds for time
7 burpees
7 pull ups
7 body weight dead lifts
Getting ready for the Full Mission Profile on Sunday, so we taking a short intense WOD.
See you at 9am :)
7 burpees
7 pull ups
7 body weight dead lifts
Getting ready for the Full Mission Profile on Sunday, so we taking a short intense WOD.
See you at 9am :)
Thursday, February 5, 2009
Friday 6 February 2009
In honor of Justin's birthday, we have
FIGHT GONE BAD
3 five minute rounds of
Row - for calories
wall balls
sumo high pulls
box jumps
push press
Each of the above movements is completed for 1 minute, with no rest in between. You count your total reps for the round, (row = calories). There is a 1 minute rest between rounds, and then you go again. Your total score is the total number of reps for all three rounds!
This workout was named by the UFC Light Weight (155lb) champion BJ Penn.
HAPPY BIRTHDAY JUSTIN!!!!
And yes this does mean that when your birthday comes around, we will have a workout in your honor too.
FIGHT GONE BAD
3 five minute rounds of
Row - for calories
wall balls
sumo high pulls
box jumps
push press
Each of the above movements is completed for 1 minute, with no rest in between. You count your total reps for the round, (row = calories). There is a 1 minute rest between rounds, and then you go again. Your total score is the total number of reps for all three rounds!
This workout was named by the UFC Light Weight (155lb) champion BJ Penn.
HAPPY BIRTHDAY JUSTIN!!!!
And yes this does mean that when your birthday comes around, we will have a workout in your honor too.
More Reasons To Love Your Health and CrossFit
John A Babraj, Niels BJ Vollaard, Cameron Keast, Fergus M Guppy, Greg Cottrell and James A Timmons. Extremely short duration high intensity training substantially improves insulin action in young healthy males. BMC Endocrine Disorders IN PRESS.
"A regular high-intensity, three-minute workout has a significant effect on the body’s ability to process sugars. This research shows that a brief but intense exercise session every couple of days may be the best way to cut the risk of diabetes." Prof. James Timmons from Heriot-Watt University Edinburgh, Scotland, investigated the effect of ‘high-intensity interval training’ (HIT) on the metabolic prowess of sixteen sedentary male volunteers. What they have found is that doing a few intense muscle exercises, each lasting only about 30 seconds, dramatically improves your metabolism in just two weeks.
Current exercise guidelines suggest that people should perform moderate to vigorous aerobic and resistance exercise for several hours per week. While these guidelines are very worthwhile in principle, Timmons suggests that a lack of compliance indicates the need for an alternative.
The low volume, high intensity training utilized in our study substantially improved both insulin action and glucose clearance in otherwise sedentary young males.
The subjects in this trial used exercise bikes to perform a quick sprint at their highest possible intensity. In principle, however, any highly vigorous activity carried out a few days per week should achieve the same protective metabolic improvements. Timmons added, “This novel approach may help people to lead a healthier life, improve the future health of the population and save the health service millions of pounds simply by making it easier for people to find the time to exercise”.
"A regular high-intensity, three-minute workout has a significant effect on the body’s ability to process sugars. This research shows that a brief but intense exercise session every couple of days may be the best way to cut the risk of diabetes." Prof. James Timmons from Heriot-Watt University Edinburgh, Scotland, investigated the effect of ‘high-intensity interval training’ (HIT) on the metabolic prowess of sixteen sedentary male volunteers. What they have found is that doing a few intense muscle exercises, each lasting only about 30 seconds, dramatically improves your metabolism in just two weeks.
Current exercise guidelines suggest that people should perform moderate to vigorous aerobic and resistance exercise for several hours per week. While these guidelines are very worthwhile in principle, Timmons suggests that a lack of compliance indicates the need for an alternative.
The low volume, high intensity training utilized in our study substantially improved both insulin action and glucose clearance in otherwise sedentary young males.
The subjects in this trial used exercise bikes to perform a quick sprint at their highest possible intensity. In principle, however, any highly vigorous activity carried out a few days per week should achieve the same protective metabolic improvements. Timmons added, “This novel approach may help people to lead a healthier life, improve the future health of the population and save the health service millions of pounds simply by making it easier for people to find the time to exercise”.
Wednesday, February 4, 2009
Thursday 5 February 2009
Front Squats
21 - 15 - 9 at 52.5kg men and 32.5kg women
Push ups
42 - 30 - 18
So, 21 front squats 42 push us, 15 front squats 30 push ups, 9 front squats 18 push ups......
OK, so 10:00 am is setting the bar high today guys!!!!
Jay added
pull ups 21 - 15 - 9
sit ups 42 -30 -18
Chandler added
400m farmers carry at 24kg kettle bells before and after (may do 5 -1 legged squats every time he drops the kb's)
changed to burpee pull ups instead of push ups
21 - 15 - 9 at 52.5kg men and 32.5kg women
Push ups
42 - 30 - 18
So, 21 front squats 42 push us, 15 front squats 30 push ups, 9 front squats 18 push ups......
OK, so 10:00 am is setting the bar high today guys!!!!
Jay added
pull ups 21 - 15 - 9
sit ups 42 -30 -18
Chandler added
400m farmers carry at 24kg kettle bells before and after (may do 5 -1 legged squats every time he drops the kb's)
changed to burpee pull ups instead of push ups
Tuesday, February 3, 2009
Wednesday 4 February 2009
Helen
3 rounds for time
400m run
21 kettle bell swings
12 pull ups
YES! YES! YES!
Benchmark workout - lets all show up and blow threw this workout!
So next time, we are adding deadlifts to this and calling it Dead Helen!
My later classes, if you want to add deadlifts to the lifts it will be 6 body weight dead lifts to each round. YEAH - I love this stuff!
Team Day Sunday the 8th
Hey guys and gals,
Sunday the 8th we have Rob Ord coming in and designing a Full Mission Profile (remember "Chimera" a few weeks ago) just for us. He is the Navy Seal Team Motivator,and the master mind behind Brass Ring Fitness, among many other accomplishments. He will be bringing in a few of his men, so lets have a strong turn out, and work hard as a team and destroy his Mission for us.
Thanks Rob, and thank you to all my BattleBorn CrossFit team members!
Sunday the 8th we have Rob Ord coming in and designing a Full Mission Profile (remember "Chimera" a few weeks ago) just for us. He is the Navy Seal Team Motivator,and the master mind behind Brass Ring Fitness, among many other accomplishments. He will be bringing in a few of his men, so lets have a strong turn out, and work hard as a team and destroy his Mission for us.
Thanks Rob, and thank you to all my BattleBorn CrossFit team members!
Monday, February 2, 2009
Tuesday 3 February 2009
I am loving the beautiful weather we are having! Not so great for our dry summer, but great for us winter land CrossFitters!
400 m lunges with 5 squats every 5th step!
For those of you feeling good today, lets add the vest or even kettle bells!
See you tomorrow!
400 m lunges with 5 squats every 5th step!
For those of you feeling good today, lets add the vest or even kettle bells!
See you tomorrow!
Sunday, February 1, 2009
4:00pm Class
Starting Monday the 2nd of February, we will have a 4:00pm class Monday threw Friday! Thanks for such a great turn out for the 2 weeks we went 3 a week. Dedication and desire from our amazing clients has shown us that 5 days a week is perfect.
I know Sam, soon we will add a later one on the weekends too :-)
I know Sam, soon we will add a later one on the weekends too :-)
Monday 2 February 2009
Starting the week off with a kick ass workout from the past. Thanks Drew. :-)
As many rounds as possible in 20 minutes
5 thrusters
7 hang power cleans
10 sumo deadlift high pulls
at 42.5kg prescribed
As many rounds as possible in 20 minutes
5 thrusters7 hang power cleans
10 sumo deadlift high pulls
at 42.5kg prescribed
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