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, April 30, 2009

Friday 1, May 2009

O.K. first I want to wish Chandler GOOD LUCK in his first marathon ever! We at BBCF know you will rock this like you do everything you do!!!

WOW - it is May already!!!

Lots of stuff going on this month - I have sent an email out to everyone I have regarding events etc.. This will soon be a major form of communication with me since we have so much going on, so please if you have not gotten an email from me this week - send me one at:

We were going to have a good over head squat day today, but I know the start of the week was pretty leg intensive, and this weekend will be also.

Been a while since we did bench press, so I think today is the day.

Bench Press

followed by a short and sweet tabata of

jump rope
push ups (yeap, fry those muscles)

Wednesday, April 29, 2009

Thursday 30, April 2009

It has been a GOOD leg week so far, had a few requests for something not so leg intensive today.

ALL RIGHT, this is one we have not had in the rotation for a while, and is always a good one....

Death by Pull Ups

I can hear you now, what the.... is that Alena?

1 pull up the first minute (2 if your jumping)
2 pull ups the second minute (4 jumping)
3 pull ups the third minute (6 jumping)
and on up until you can not perform the number of pull ups for the minute you are on.

I will allow bands on this WOD, but it will be the lowest band you can use for a max rep.

(Just to make sure, if you get to minute 17 you will do 17 pull ups.)

I know, I know, now that you know what it is you wish it was workout time already!

Tuesday, April 28, 2009

Wednesday 29, April 2009

So, Jason and I sat here arguing about this workout - and we came to a compromise....
(Actually I lost)

10 power cleans 50kg
100m row


Monday, April 27, 2009

Tuesday 28, April 2009

In honor of Dan's birthday (which was last week, and he tried to get away with it - thank you Justin)

Found this lovely little lady WOD in my travels

They like to call her "Fran" but with a little twist up - so now they call her

"Reverse Fran on the Run"

9 pull ups
9 thrusters
800m run

15 pull ups
15 thrusters
400m run

21 pull ups
21 thrusters
200m run

I can hear you all now - has she lost her mind??? No, someone else did and I just like to borrow the lost mind....

Sunday, April 26, 2009

Monday 27, April 2009

1st off - Jay, you ROCK! Crazy but you ROCK!

OK, with that out of the way today we will be doing a "partner" WOD

First round
1 person grabs a medicine ball - heavy
1 person grabs a set of dumbbells or kettlebells - heavy
The person with the medicine ball throws it backwards over their head, and lunges to its resting spot - the person with the weights, lunges to the medicine ball as well - then you switch, so the one with the toss becomes the one to lunge with the weights and the one who was lunging with the weights becomes the one to toss the medicine ball - you do this with your partner for a 400m round - of course as quick as possible.

800m run

Second round
Same medicine ball as you used for your over head toss, this time you and your partner run the 400m while tossing the ball back and forth - the ball must be thrown to your partner within 2 steps of catching the ball. Honor system on the penalties for this round - if you drop the ball, it is 6 partner push ups for every drop. If you do not throw the ball within 2 steps, it is 5 burpees as the penalty, done together. The penalties will be completed at the end of the run. Again, as quick as possible.

Yeah, this is going to be a fun one, of course your coaches will complete a team if there is an odd man out. So, with any luck, you will get to see me post that after the 3rd time in the day I wanted to kill myself for the design of this one. :0)

Saturday, April 25, 2009

Sunday 26, April 2009

Is it already Sunday????

Well, same as last week - we have a lot of events coming up, so lets do a little more training for them.

Today, you have a choice (do we really want to call it that)


Yeah Alena, thank you for the choice... You are so kind - heehee!!

See you all tomorrow!

Friday, April 24, 2009

Saturdday 25, April 2009

Happy weekend everyone!!!

5 x

15 kettle bell swings 24kg
15 pull ups
15 GHD sit ups
400m run

Nice explosive hips on the kb swings, solid form on your pull ups, nice form on your GHD sit ups, and a good sprint on each 400m run (don't expect a sprint the entire 400, just be sure to hit one on each run).

For those of you who signed up for the runs and climbs we have coming up, get in touch with me ASAP - we need to finalize all the teams, travel, food etc.

745-5144 cell

Thanks guys!!!!

Thursday, April 23, 2009

Friday 24, April 2009

Finish the "work week" out with the movements we did not hit to much this week.

500m row
21 strict press 50kg
500m row
21 push press 50kg
500m row
21 split press 50kg

Great strength cardio WOD!

Wednesday, April 22, 2009

Thursday 23, April 2009

Was wondering what we should do today, and decided we need to do deadlifts.


Meaning take 3-4 warm up sets of 5, this depending on how your weight is progressing, your back alignment is, and use these warm up sets to get you to your final set of 5 heavy. These last 5 will be your max weight and effort.

To finish our daily WOD we will end it with Snake Eyes - the two movements will be

Plate cleans and
One arm dumb bell lunges

So, the total will always equal 11 - you will do 1 plate clean and 10 lunges on down to 10 plate cleans and 1 lunge.

Tuesday, April 21, 2009

Wednesday 22, April 2009

Going to do a shorter metcon today - shorter for me :0)

4 movement tabata - total 16 minutes

Long jumps - or a broad jump if you like
Pull ups

We will perform this in a circuit style - Your score will be your lowest round of all 4 movements combined. Calories on the rower.


Monday, April 20, 2009

Tuesday 21, April 2009

Good day to you all!

AMRAP (as many rounds as possible) in 20 minutes of

5 Thrusters
7 Hang power cleans
10 Sumo dead lift high pulls
at 42.5kg

See Jay, I told you it was something to do with sumo's, and hang cleans. :-)

Thanks for a great Monday everyone - your all amazing!

Sunday, April 19, 2009

Monday 20, April 2009

YAY - Spring Break is over, my peoples will be back in the gym hitting it hard! :0)


1 minute wall balls - 20lb ball
1 minute box jumps - 24in box (stupid 24 inch box)
400 m run (push yourself on these runs - lets set some personal goals for a time to get your run done in - always strive to better that time)

Total time = your score

With the new clock, (which freaking RULES) we can all watch and time our own minutes for the wall ball and box jumps. If you need a rest take it at the end of a round, your call but will be added into your total time.

Sunday 19, April 2009

Got a lot of events to train for...

Today, training for the Legacy Climb

We will be running stairs at Lawlor Events Center - please either meet me at the gym at 9:00am, or 4:00pm (depending on which class you come to), or meet at the bottom of the stairs of Lawlor at 15 minutes after the hour.

Friday, April 17, 2009

Saturday 17, April 2009

Happy weekend CrossFitters!!!

Tabata today - nice and sweet 4 movement 16 minutes total...

Jumping squats
Sit ups
Jumping lunges
Pull ups

As always FMP at 10:30 for those of you who are interested. If not, see you at 9am :-)


Sunday's Burpee mile has been postponed to next week.

This was the workout Jay had picked for his birthday, and he is in a jits seminar this weekend, sooooo....

Instead we will be running stairs at UNR. We have the Climb The Legacy coming up quickly, so lets run some stairs!

ALSO ON THAT NOTE - we are registered on the Climb The Legacy page - if you have signed up on the sheet, and are still running the stairs with us go to the page and register as part of our team. :-)

Thursday, April 16, 2009

Friday 16, April 2009

Whoooooaaaaa it has been a week.

Two new hero WOD's, a nightmare push up workout, and our Paleo challenge Fight Gone Bad. Today I would love to say it is going to be "easy", but anything with burpees is not what I would call "easy", nor have I ever come a CrossFit WOD that has been "easy".

From the main site we have the pretty


Run 400m
21 burpees
500m row

Sorry Brant, I know we were going to do "Deadweight", but I think any weighted exercises or more pull ups would be over doing it today. When you get back, we are all over it - just like today's original WOD "Sam".

Wednesday, April 15, 2009

Thursday 16, April 2009

"Danny" as sad as it is, we have another new Hero WOD - it has been months since we have had a new Hero WOD, and this week we have 2. Take time to think and honor those you know or don't know for their hearts, time, and lives if needed to grant us our freedoms!

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump 30 reps,
115 pound Push Press 20 reps (52kg)
30 Pull-ups

Post rounds completed to comments.

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

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So if you're looking to boost your vitamin A intake, try a fresh tomato, which is just bursting with it, or have a handful of baby carrots, which are loaded with beta carotene (which your body converts to vitamin A). Citrus fruits are great sources of vitamin C, as is broccoli, which also has folic acid and calcium too! Potassium is found in so many different fruits and vegetables, most famously bananas and potatoes. Green, leafy veggies contain plenty of B vitamins. And don't forget all that heart-healthy fiber you'll find in fruits and vegetables.

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Wednesday 15, April 2009

SOOORRRRYYYY about the lateness/earliness of the posting. an not wait to get the stupid pc at the gym up and running.

Today, we have a push up routine that should kick our butts! Adam showed me a few of these 1 I had never seen, a few I had never tried.

Push-up fun

25 wall balls
10 meter jumping push ups
25 box jumps
10 meter jumping push ups
25 wall balls
10 meter spider man push ups
25 box jumps
10 meter 1 legged push ups
25 wall balls

Monday, April 13, 2009

Tuesday 14, April 2009


Five rounds for time of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

So everyone knows, when a new HERO WOD is posted all regularly scheduled WOD's go out the window, and we do our best to complete the main site HERO WOD in honor of a fellow fallen warrior!

Sunday, April 12, 2009

Monday 13, April 2009

Today is week 6 of our 9 week Paleo challenge. YAY!!!

Fight Gone Bad

3 x

1 min of each movement with a 1 minute rest between rounds...

Rowing (for calories)
Wall ball - 20 lbs
Sumo dead lift high pull - 35kg
Box jumps - 20 in box
Push press - 35kg

your score is your total number of reps for each round, plus total number of calories on rowing, for your Total Score...

Saturday, April 11, 2009

Sunday 12, April 2009


I just wanted to let you ALL know, that I am sitting here in front of my laptop, thinking about each and every person who comes to BBCF, and how amazing you are. I thank you all for sharing a part of you with me day in and day out. I believe I am one of the luckiest people to have fallen into BattleBorn CrossFit, and found the most inspiring, dedicated, amazing people I have ever met.

I want you all to look at yourself in the mirror, or take a second and reflect - that as much as you say "thanks" to me, or what a "good" job I am doing - it is NOTHING without YOU!!!

Thanks guys, I LOVE YOU all!

Saturday 11, April 2009


YAY - so, easy find 2 eggs - perform the workout in each of your eggs.


Thursday, April 9, 2009

Friday 10, April 2009

So, ending the week with a bang of a team WOD.

With a lot of input from Justin (thanks Justin we miss you not being here daily) we have

Final 4 (in honor of the NCAA basketball finals -of course)

4 rounds with a 4 person team of

Team member #1 does 3 full UCLA's - starting at the wall, touching the top of the ladder, back to the wall, then to the middle of the ladder, back to the wall, end of the ladder, back to the wall, and finally to the garage door and back. This is equal to 1 full UCLA.

Team member #2 is doing wall sits the entire time #1 is running.
Team member #3 is doing plank push up holds - bottom position the entire time #1 is running.
Team member #4 is doing wall ball taps the entire time #1 is running.

Once tm #1 is done, he/she will run over touch tm #2, tm #2 will run over and touch tm #3, whole will run and touch tm #4, who then becomes team member #1. Whoever you touch, that is your next position - except for the last person who becomes #1. After each person on the team has been each position, that is a completed round, and you get a 1 min rest.

If the team is short a person, or even two, you will still do each position as a team, and it will be based on the time it takes one of you on your team to perform the 3 UCLA's, (about 1:15 to 1:30).

Yeah long post for a great WOD!!!

Wednesday, April 8, 2009

Thursday 9, April 2009

OK, so even though the weather is a little crappy we are still going to face it today!

CrossFit is to train for the unexpected!!!

400m run
200-400 jump ropes (I say 200-400, for the intermediate vs. advanced)
400m row

So, be prepared for a little chill, then a lot of warm up. :0)

Tuesday, April 7, 2009

Wednesday 8, April 2009

Today is a new spin on tabata - it's kinda like Tabata Something Else (being that it is 4 movements) but not really. Hee Hee

Tabata here we come....

Box jumps 20 inch box
Mountain climbers
Weighted v-twists 20 lb medicine ball or heavier with kettle bells (this would be like a v-up sit up, but with a medicine ball twisting side to side touching the ball to the opposite side, feet of the ground really engaging your stability muscles -core)

YEAH - we love Alena and her crazy tabatas

Monday, April 6, 2009

Tuesday 7, April 2009

Strength today - little different than our normal pattern.

Back squats


Over head squats


So, with this workout you want to hit your back squats heavy, but not to the point of failure/fatigue. Save a little in the tank for your over head squats - these are a good form lift, so go light enough to make sure your depth is right, and shoulders locked tight.

Tabata is coach's choice :0)

Sunday, April 5, 2009

Monday 6, April 2009

GOOD MONDAY to you all!!!!


AMRAP in 20 minutes

400m run
Max reps of pull ups (meaning every time your drop you run - jumping pull ups - every time you stop YOU RUN)

Score = how many 400's and pull ups you do in 20 minutes.

Sunday 5, April 2009


make up a WOD, skills work - your choice.

Friday, April 3, 2009

Saturday 4, April 2009

Let's start the weekend off with a nice double movement metcon.

10x (last time we did this it was 12 times) :) see I take it easy on you guys.

1 min row for meters
1 min push ups for reps

Your score will be the combined total of both movements for the full 20 minutes.

Thursday, April 2, 2009

Friday 3, April 2009

Happy Friday - happy Paleo Pizza day!!!!

Today's WOD should be a good one to get your shoulders burning, your heart rate up and your tummy ready for some grubbing!!!


5 strict press
10 push press
15 split press
800 m run
weight is 42.5kg - if this seems to light for you bump it up, just make sure you can finish the rotation!

See you all in the box - oh, and Jay I am working on your comment box!