Monday 1, June 2009

Holy crap it is June already!

So, end of the Paleo Challenge was this weekend, but due to the Odyssey we were a little delayed. So we will officially end it this week.

Today's WOD is

Squats

5-5-5-5-5

Start with a good warm up weight and slowly work up to your max weight. There is a 3 min rest between sets to ensure you can hit that final max weight for 5.

We will follow this up with a fun an short metcon to get your hearts pumping!

*****If you can not make Fight Gone Bad on Tuesday, then you need to do it today!!!!

Odyssey Run with BattleBorn CrossFit

WOW - not even sure where to start with this one.

First introduction to the BBCF team

Van 1

Ty
Aaron
George
Danielle
Luis

Van 2

Alena
Matt
Jason
Chandler
Chris
Mel

Great job to both vans we rocked this hard! Went deep within ourselves and scored BIG!


It is a long wandering. A relay run ideally suited for teams of 12 runners on a 178 mile course. Starting in Downtown Reno along the Truckee River. Traveling through the Sierra Nevada mountains and along the shores of Lake Tahoe. Circling back through the Northern Nevada high desert to where you began in Reno.

The race begins Friday. It is a staggered start, with waves of teams starting every 15 to 30 minutes. The slower seeded teams will begin around 9 a.m. and the faster seeded teams will begin in the afternoon.

We started 9:40am, with George taking the lead on the first leg. Van 1 packed up an headed out to get their 6 legs ran and meet van 2 at the Hirschdale exit, where van 2 takes over.

I know in van 2 we had some amazing experiences, the deadly sprinting dog, the snapping dragon, the $90.00 hotel room and 20 mins to shower. I am sure van 1 has some great ones to share as well.

After it was all said and done, we finished the race with 11 members, and under 28 hours. For a team of CrossFitters, and only one "runner" on the team I know we did not only make all the members of BattleBorn CrossFit proud, but proved CrossFit's theory of not specializing in specialties, but being able to come out into anything and succeeding at it, and not only doing it but not being to damn bad at it either!!!

Thank you to all the members of the Odyssey team, and to all the members of BattleBorn CrossFit - you all kick some serious ass on a daily basis!

Saturday 30, May 2009

Late posting - did not think that one out as thourough as I should of with the Odyssey on my brain! :-)

"Cindy"

AMRAP
20mins

5 pull ups
10 push ups
15 squats

Thanks Justin for covering the 9am!!!!

Friday 29, May 2009

First off, thank you Ty and Jason K. the logo is amazing! I could not of thought of anything better or more suitable for BBCF!!!

Second, all classes as scheduled for today - I will cover 7am, 10am is kind of an open coaching with Sam and Jay, 4pm is Justin, and 6pm is Justin and Jerad!!! Thank you to all of you for allowing me to run the Odyssey, and the gym to stay open!

Saturday 9am, still a little iffy but will know asap!

Anywhoooooo -

400m run
21 box jumps 24in box (scale accordingly)
21 burpees
21 push press 42.5kg (scale accordingly)

400m run
15 box jumps
15 burpess
15 push press

400m run
9 box jumps
9 burpees
9 push press

Thursday 28, May 2009

If I were not doing the Odyssey this weekend, I would have one class where for 20 minutes you guys get to call out a movement, and the number of reps as my birthday WOD. Since I will be gone, we will set it up for the following weekend on the 7th for our BBCF Burpee Beer Pong BBQ for Chandler. YAY for you guys kicking coach's butt.

100 jump ropes
50 squat jumps
100 jump ropes
40 weighted sit ups
100 jump ropes
30 squat jumps
100 jump ropes
20 weighted sit ups
100 jump ropes
10 squat jumps

Yes! Yes! Yes!

Wednesday 27, May 2009

Nice and easy ladies and gentlemen....

Deadlifts
5-5-5 / 5 three sets of 5 warm-ups, working up to your heaviest set of 5.

Followed by the tabata row
100m in 20 seconds with a 10 second rest for 4 mins.
Oh yes, there is a penalty for each round you do not get your 100m

Tuesday 26, May 2009

Main site WOD of the week is a good one! Looking forward to this one, have never done it so YAY!

"Eva"

5 x

800m run
30 kettlebell swings 32kg (holy heavy)
30 pull ups

This will be my last WOD for the week, just light runs or rows until the Odyssey this weekend! WOOOOOOHOOOOO!

Sunday 25, May 2009

Open morning at the gym. We will be in the gym from 9am until 11am only. Come in and do your favorite WOD, have me or Jason push you threw something else, or just work on technique...

See you there!

Sunday 24, May 2009

Today we have a strength like day :) Ha we all know what it means when I say something like that.

Dumbbell Complex - version 2.0

AMRAP in 20 mins (reps not rounds)

Dumbbell plank right arm row
Dumbbell plank left arm row
Dumbbell push up
Dumbbell deadlift
Dumbbell thruster

See strength day!

Beyond The White Board

http://beyondthewhiteboard.com/


Thank you to Ty at IGT for the work in getting this account set up for us. :-)

I will also be posting our daily WOD on the above link - you can then post your individual results, and compare to others who have completed the WOD. The site will track virtually everything for you, and is an amazing tool!

Go on, request to become a member of BBCF, and start white boarding it today!

MEMORIAL DAY WEEKEND HOURS

Saturday and Sunday - normal hours

9:00am and 4:00pm

Monday the gym will be open from 9:00am to 11:00am for an "open" gym. Come in,pick a WOD out of the hopper deck, make up a WOD from this past week, work on strength, just come on in!

Saturday 23, May 2009

“1775”

17x Burpee Pull-ups
75x Squats

Four Rounds

Compliments of Gym Jones

Friday 22, May 2009

It's that day of the week for a CrossFit main WOD - everyone yell "YEAH!!!!"

"Kelly"

5 rounds of
400m run
30 wall balls - 20/16lbs
30 box jumps - 24in box

This is a WOD that I want you to scale if need be.

For scaling you can do 3 full rounds, or 5 rounds with 15 wall balls and 15 box jumps with the full run. Of course you are always able to push yourself threw the full workout, but pay attention to how you feel, heat etc.

Thursday 21, May 2009

Well, legs are toast - trying to figure out a good WOD for the day that required little legs was a tough one!

Strict Press

5-5-5-5-5

Snake eyes with

Burpees
Sit ups

Wednesday 20, May 2009

Well what is not fried by today? Hmmmmm - I know, chest, core, back....

5 x

20 pull ups
20 sit ups
20 push ups
250m sprint

Going to be another great WOD - see you all in the box!

CHANDLER WALKER BURPEE BEER PONG BBQ

Hey everyone,

I wanted to let everyone know that we are having a going away party for Chandler Walker on...

Sunday June 7th (not Saturday the 6th)
at around 12:00 noon on till whenever we are done.

We will be having a bbq, some sort of crazy beer pong tournament that will involve burpees of course, and lots of good times!

We will be doing this in a pot luck style, so when you come bring something. Jason and I will take care of the meat, and the beer for those of you who are partaking! :-)

Let me know by the 4th of June that you are attending, drinking beer, and please bring your family to give Chandler a big hug and all of our best wishes on his journey to become a Navy Seal!

Chandler - make sure you let the other cadets know that this is for them also, and to please bring their family and friends! Just give them my # or email to get in touch and give me a count to make sure I have enough of everything! :-)

Tuesday 19, May 2009

This is a WOD that our fearless soon to be Navy Seal Chandler came up with one day on a "suck day".... YAY Chandler!

10 power cleans
400m run
8 hang cleans
400m run
6 clean and jerks
400m run
4 snatch
500m row
6 clean and jerks
500m row
8 hang cleans
500m row
10 power cleans

at 42.5 kg

Nice Nice Nice!!!

Monday 18, May 2009

Is it Monday already - WOW!

800m run
bottom to bottom tabata squats - 8 rounds
400m run
bottom to bottom tabata squats - 8 rounds
800m run

OK, so how this is going to work, there will be one stop watch running for total time, the clock will be a constant running "tabata" timer. Once you complete your first 800m run, it is your job to count your 8 rounds on the clock (since everyone will be finishing at different times). Once done with your 8 rounds, take off for your 400m run and then do another 8 rounds of tabata, (again your job to keep track of it) and take off for that last 800m run.

Scoring, how the heck do we score this crazy leg burning tabata - glad you asked...
Total time, and lowest score for each of the 4 min tabatas. Muahahahahaha, making you use the mental aspect today as well.

Climb The Legacy RGJ article

Here is the link from the RGJ - great job Chandler! Who am I going to use as my "interviewie" when you are gone! :-)

http://rgj.com/article/20090517/NEWS18/90517019&OAS_sitepage=news.rgj.com%2Fbreakingnews

Sunday 17, May 2009

Happy SUNDAY everyone!!!

We have the stair climb today at the Silver Legacy at 11:00am. So, come out and support the BBCF team - Mel, Chandler, Matt, Sam, Art, Cory, Jason, Evan, and me. :0)

OK, so we have a 4:00pm class today - it will be a good day for a "Suck" day.

Make-up a WOD from earlier in the week, work on skill work, or make something up FUN to do.

Saturday 16, May 2009

In trying to decide what we should do today, I realized we had a full week with lots of solid movements, but we did not have burpees. :0)

Row 500
50 jump ropes - try for double unders here
40 wall balls
30 box jumps
20 burpees
10 pull ups
Run 400

Friday 15, May 2009

Finishing the work week off with a bang!

Or should we just call this lovely lady

"Nancy"

5x

15 over head squats 42.5kg
400m run

Let's make these squats picture perfect - arms tight, shoulders up, elbows locked, ass to the grass!

Oh, Nancy how we love you!

YAY YAY YAY YAY YAY

WE ARE LINKED IN ON THE MAIN PAGE AS AN AFFILIATE NOW ALSO!!!!

Thanks Dave for getting that ready for me!

Thank you to everyone who has helped make this happen! You are all my inspiration!

Thursday, May

Been a pretty diverse week so far, so we are going to keep up that style.

"Michael"

3x

800m run
50 back extensions (will show alternate move if GHD is being used)
50 sit ups

This is one of my favorite Hero WOD's. :-)

Wednesday 13, May 2009

Happy mid week to you all....

AMRAP in 20 minutes of

250 m row (this is a print)
or
200 m sprint (if all the rowers are taken)
21 sumo dead lift high pulls 42.5kg
15 kettlebell swings 24kg

I think this one is going to be good!

Tuesday 12, May 2009

One we have not done in forever....

Tabata Something Else

Pull ups
Push ups
Squats
Sit ups

Each functional movement is performed in tabata style of 20 seconds on 10 seconds off for 4 minutes, then move on to the next functional movement.

Your score is your total number of reps.

Monday 11, May 2009

Starting the week off with

Back Squats

5-5-5-5-5

Followed by a running ladder - 1st minute you run 20 meters, 2nd minute 40 meters, and so on and so on until you can not complete the number of 20m runs corresponding with the minute you are on. :-)

Sunday 10, May 2009

HAPPY MOTHER'S DAY!!!!!

4:00pm class only today, we will be at RENO High School for Mom's On The Run at 8am :0)

For today we have

Blackjack

Push ups
and
Sit ups

WooooHoooo!

Saturday 9, May 2009

Busy busy weekends coming up - starting this weekend off with a good WOD, and then following it up with a nice fun mud run. LOL

Could not decide between three or four rounds on this one, so being that it is Saturday, and we had a pretty intense week with a new hero WOD, Fight Gone Bad, and our new kick ass kettlebell workout I went with -

3x (I know - shocking)
400m run
12 dumbbell thrusters
21 box jumps - 20 to 24 in box

Weekend Classes for 5-9 to 5-10

On Saturday there will be a 9am workout only...

I and some of our fellow BBCF teammates am running the Run A Muck at 2, and I wont be back in time for 4pm class. Evan and I are going Camo for the run - face paint and all. Come out and watch all your BBCF friends running threw obstacle courses and mud bogs! Enjoy the sun, the water and the fun!!!

On Sunday there will be a 4pm workout only...

Again, myself and some of the other BBCF teammates are running in the Moms On The Run race Sunday morning to promote breast cancer awareness, and enjoy a beautiful Mothers Day. Come out join the cause, you can walk, run, and bring the kids.

Hope to see you all this weekend - if I don't, please have a Happy Mother's Day to all my mama's, and to all my guys - please tell your wives Happy Mother's Day for me!

Friday 8, May 2009

So, been trying to get this into the scheduling for a few weeks, and had it once but was replaced by a new Hero WOD.

"Sam"

5x
5 turkish getups
10 windmills (5each arm)
15 v-twist (touch kb on each side = 1 rep)
20 kettlebell swings

20% body weight is RX'D for this workout.

Thursday 7, May 2009

Had a request for some chin ups this week....

Blackjack

Hang cleans 42.5kg
Chin ups (no pull ups -reverse grip palms facing you, full extension chin over bar)

Will look like this

20 hang cleans, 1 chin up
19 hang cleans, 2 chin ups
18 hang cleans, 3 chin ups
and on down until you reach
1 hang clean, 20 chin ups

Whewwwww arms will be a burnin on this one.

Wednesday 6, May 2009

First want to congratulate another member of the BBCF for setting a goal that at times I know he may of thought - "can I reach this?" and attaining it!

Brant - if you don't know him you have seen his time and weight on the board before, he has been accepted into the Air force Special Tactics (he is going to be a PJ in the air force). WOOT WOOT AHHHHH-MAZING, HELL YES, and a big YAAAAAYYY!!!!

From all of us at the box, Brant we are so proud of you, and thank you for dedicating your life to keeping us free and able to do the things many of us may take for granted!

Well, we are at that testing point again for the Paleo challenge.

FIGHT GONE BAD

3m rounds of 1 minute at each of the following stations:

Row - for calories
Wall Ball - 20lb
Sumo Deadlift High Pull - 35kg
Box Jumps - 20 in box
Push Press - 35kg

Yes, maybe I will actually get to do it this time - my workout partner ripped his pants the last time we did it, and got all butt hurt! HeeHee!

Alena's EMAIL

Hey guys,

Can you do me a big favor??? If you have not received an email from me at

alena@battleborncrossfit.com

could you please send me an email - I am trying to do as much communicating as possible for events etc. through this email.

THANKS GUYS!!!

Tuesday 5, May 2009

After "Hansen" yesterday, we were going to do FGB today - but let's take it a little easier today.

10 body weight deadlifts
run 400
8 body weight deadlifts
run 400
6 body weight deadlifts
run 400
4 body weight deadlifts
run 400
2 body weight deadlifts
run 400

Taa Daa!!!!

Monday 4, May 2009

New Hero WOD :(

"Hansen"

Five rounds for time of:
30 reps of 2pood Kettlebell swing, (32kg)
30 Burpees
30 Glute-ham sit-ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Sunday 3, April 2009

Posting a little early today - I know, shocking!!!!!

So for today, we are running some stairs - can I hear a WOOT WOOT!!

We will meet at Lawlor, at 9am and 4pm. Front of the stairs, we will actually try and run the parking garage, at least 5 flights up before we have to rest. :0)

Yeah for us - yeah for The Climb The Legacy!!!

Saturday 2, May 2009

So with all the races we have coming up, we have a nice long run this weekend. :0)

We are meeting at Virginia Lake today for a good 5 laps around the lake.

Same class times as usual, 9am and 4pm.

Virginia Lake is off of Plumb Lane -

From the gym, take
S. Virginia St. North,
turn left on Plumb Lane,
first stop light Lakeside, turn left
at fork in the road you will see a "play area" and parking lot on the left - here we are!!!!

YES!!!!