Wednesday 1, July 2009

ALL CLASSES WILL BE HELD IN THE NEW FACILITY!!!

1335 Airmotive Way

The seventh month of the year - WOW!

This month is going to be dedicated to benchmark workouts, and strength days - but today due to the move we have a nice 2 round WOD

2x
200m row
80m lunge w/ medicine ball 20lbs
200m row
80m frog jumps w/ medicine ball 20lbs2
200m row
20 situps w/ medicine ball 20lb
200m row

Cool -got this from a facebook friend

Tuesday 30, June 2009

We have two different WOD's today -

the first is for my 7am class only - you guys are so special! :-)

We will meet in the parking lot at Gold's Gym on Longely at 7:00am - Reid and I believe Ty from IGT will be meeting us there to go over the "course" we will be running. Bring water and gloves is what I was told - so passing that info on to you.

OK, regular class times at 10,4, and 6 will do the following Tabata

Bottom to Bottom Tabata - score lowest number for each movement

Four movements done in "normal" tabata fashion of each movement will be done for 4 mins, of 20 seconds on, 10 seconds rest...

Bottom to Bottom Tabata Squats
(hold your rest position in squat position)

Bottom to Bottom Partner Push Ups
(hold your rest position in push up fashion - chest to the floor, partner push ups are where you slap hands on the up position)

Mountain Climbers
(hold your rest in the down position)

Jumping Lunges
(hold your rest in the down position of the lunge)

YEAHHH

See you in the box!

MOVE MOVE MOVE

ATTENTION!!!!!!!!!!

Wednesday July 1st will be our first class in the NEW gym!

Where: 1335 Airmotive Way, Reno NV 89502

When : July 1st, 2009 at 7am and all class times after :-)

Best route of travel from the old facility is:

Turn right onto Smithridge Dr.

Turn right on Peckham

Turn left on Neil

follow Neil till it dead ends at Gentry

Turn left on Gentry (which turns into Terminal at some point)

follow Terminal down past the airport entrance

Turn left on Airmotive - basically you dead end into us. :-)

Best route from the 395 freeway heading North

Plumb Lane exit turn right (towards airport)

Turn left on Terminal

Turn left on Airmotive - basically you dead end into us. :-)

Best route from the 395 freeway heading South

Villinova exit to Plumb Lane exit (Wooster High school)

Turn left on Villinova St. (first stop light off freeway)

Turn left on Airmotive

Monday 29, June 2009

Nor Cal Qualifier

500m row
30 burpees
10 shoulder to over head (anyway) 75kg/43kg

Workout is capped at 10 minutes

Sunday 28, June 2009

Good morning ladies and gentleman -

800m run
AMRAP push ups
800m run
AMRAP pull ups
800m run
AMRAP sit ups
800m run
AMRAP wall balls

Good Sunday workout if I do say so myself. :-)

Saturday, June 26 2009

Going to break this months tradition and do a qualifier on the weekend...

One I wanted to do, and we are running out of time for the month. ;)

Great Basin Qualifier

5 x
7 deadlifts 125kg/84kg
30 squats
7 hand stand push-ups (this was my real reason for wanting to do this WOD)

men 5:02
woman 9:24 this would also be the only WOD I saw this big of a time difference between the men and woman times.

Friday 26, June 2009

Northeast Qualifier

2k row

men 6:315
woman 7:517

I know, taking it easy on you. :-)

Next Wednesday July 1st

Ty with the lunch time IGT BBCF crossfitters will be bringing in the new movie from the CrossFit main site "Every Second Counts" (yes can not wait to see this)!

When 7:00pm Wednesday July 1st
Where mat room at BBCF
Bring yourself and some food we are making it potluck style
What to do WATCH some crazy ass elite level athletes take it to the wall and back!

Great chance to co-mingle, make plans as to how we shall defeat all of the elite levels next year in the games, eat some great food and relax in the place that normally destroys us!

Thursday 25, June 2009

Midwest Qualifier #2

Was actually this regions fourth workout in two days - and let me tell you none of them were nice.

30 power cleans 60/42.5kg
450m run (which ever door you run out, pass it and run to the other entry)
30 power snatch 52/34kg

men 6:48
woman 7:50

Great job to everyone for standing with me on a hard month!

Wednesday 24, June 2009

Northeast Qualifier #2

AMRAP in 12 minutes of

5 thrusters 60/42.5 kg
10 burpees

Yeah I know thrusters after squat cleans, but everything I have is just brutal for the last few days of qualifiers - so here we go!!!!

Tuesday 23, June 2009

Nice job to Reid - he is the IGT 12:00 class phenom who ran an Ironman qualifier this weekend and did amazing! GREAT JOB!

African Qualifier

10-9-8-7-6-5-4-3-2-1
Deadlifts 125kg/70kg
Burpees (only 5 each round)
Squat clean and jerks 60kg/40kg

men 17:51
woman 24:48

So, you will do 10 deadlifts, 5 burpees, 10 squat clean and jerks, then 9,5,9 and so on until you are at 1 deadlift, 5 burpees, 1 squat clean and jerk.

Monday 22, June 2009

European Qualifier

3 x
400m run
21 kettlebell swings 32kg/20kg
12 chest to bar pullups

Side note - Bikram Yoga at 6:30pm tonight - come one come all and enjoy. Get there by 6:10 to sign waivers etc, and let us all get our "spots". Bring a towel, and if you have it a yoga mat as well, lots and lots of water!

Sunday 21, June 2009

HAPPY FATHER'S DAY!!!!!

Tabata run

20 seconds on full sprint
10 second rest

I am thinking we should do a mile at least so lets see how everyone feels and go for it!

Side note -

Hope Reid did great in the Iron Man this weekend, and Mel had a PR for his run yesterday!

Friday 19, June 2009

First thing first - shout out to my boy Evan - HAPPY BIRTHDAY!!!! I love you, and oh dear god your a teenager!

So in trying to plan out a month of qualifiers my planner looks like a children's scribble pad by this point - I am surprised I have not put holes in the paper from erasing so much.

South West Qualifier

21-15-9
box jumps 24 in box
kettlebell swings 24/16kg
sumo dead lift high pulls 42.5kg

Warm ups today are in honor of Travis at 11:20 everyone bow your head in a moment of silence (those of us who were at the 10am class on Thursday know why) We love you Travis!

3 sets of 10
push ups
back extensions
thruster (light weight)
500m row

Thursday 18, June 2009

Ahhhh a short nice easy WOD (wait what did I just say)

Ha yeah right -

Iceland Qualifier

AMRAP in 12mins of
5 pull ups
10 burpees
15 kettlebell swings 24kg/16kg
20 double unders (damn you jump rope!)

men 7
woman 5

Wednesday 17, June 2009

Hell's Half Acre Qualifier

3 x

500m row
10 squat clean and jerks 70kg/48kg

men 9:44
woman 10:13

O.K., out of all of them so far this to me is the worse one yet... Squat clean and jerks - ughhhhh. Who programed this stuff?

Tuesday 16, June 2009

Mid Atlantic Qualifier

400m run
21 over head squats 42.5kg/25kg
21 box jumps
400m run
15 OHS
15 box jumps
400m run
9 OHS
9 box jumps

men 8:00
woman 9:33 (sometimes these times seem so crazy, but when I check they are good)

READ READ READ - perfect guide for a healthy life!

Deep Thoughts….More on Weight Loss, Health, and Living.
Posted: 14 Jun 2009 05:23 PM PDT by Modern Forager

Today I’m just going to lay out some 1-2 line thoughts and let the message just sink in. No need to probably go into much more detail with each, much like I’ve done in the past with the trainer tells all article.

If your doctor (or anyone you are getting advice from) is overweight, why do you take his advice on what to eat?

Diets don’t work, only lifestyle changes (so break free from diet books and eat for life!)

If you can tell me about what happened last night on “Survivor”, then you have no excuses of why you have no time to go exercise.

If it did not exist 100…1000….10000 years ago, you probably shouldn’t be eating it. If it will still be around in another 1000 years as is (preserved), you definitely don’t want to eat it.

Stop focusing on “how many calories did I burn” with exercise. Focus on “what hormonal response am I giving my body for the next 24-48 hours?” (to burn fat, or waste muscle?)

Food made by nature is good. Food made by man is bad. Man’s downfall in health could be thinking he could outsmart what nature had intended for us to eat in the first place.

Putting sugar into your body is saying to yourself “I don’t feel like burning fat for the next 3 hours” (with the insulin response and shutdown of fat releasing hormones)

Getting fit or lean isn’t rocket science (as some people with the best physiques are not always the sharpest knife in the drawer), just many don’t stick with it or keep motivated. Stop thinking you need something complicated, the biggest thing you need is just simple consistency.

The greatest mental flaw is people not realizing they are overweight and sick because of their deviation from eating and living in a more natural way (as our bodies were designed for).

There is no real failure…there is no real success….only actions and results. Stop judging yourself and just do what you know you need to do. As the worst action, is taking none at all.

Buy a set of good resistance bands to have with you if you travel or are busy at home. There is always time to use those for a full body workout.

Muscles seem to grow the most in 24-48hrs after a workout, so stop thinking you need expensive post workout drinks to build muscle (and focus on eating right on the other days as well!).

Lead by example with your food and lifestyle choices, others will follow (no need to preach to or force them).

It’s more important than ever to teach younger people the truth about the importance of how to eat and move, otherwise our kids will keep getting fatter and sicker by the generations (and then old age may be living past 40!).

Challenge yourself to live life fuller…get out of comfort routines….unplug your TV for a month (I just put mine in the closet)….see what happens.

Don’t have a vision of you 30lbs lighter in 30 days, have a vision of you healthy and lean in 1, 10, 25 years…that will keep you on track for life (as I can’t tell you how many people are always trying repeatedly to lose the same 15+ lbs they seem to regain).

Tell your doctor everything you do to get healthy, let them see your results and maybe they will also start to spread the good word. If the medical system is broken, it’s up to us to help fix it.

This year I challenge you to learn a new sport or hobby (dancing lessons, rock climbing, surfing….whatever you enjoy).

It’s a simple rule…but only buy healthy real foods you should be eating at the grocery. That way if you are ever feeling “weak” you won’t have anything self destructive around the house within easy arm’s reach.

Don’t spend your whole life inside a gym, you have one life to live….so go experience it. Why spin a bike and go nowhere when you could be going through the mountains?

Drop the word “cardio” and change it to “Lifestyle activity” (or lifestyle cardio) doing things you love to do outdoors and with others.

While science is looking for a “cure”, the rest of us should be living with “prevention” (and not expecting for a magic pill to bail us out, it’s our responsibility to stay in good health…not your doctors).

Throw out the scale, it’s causing more problems than it solves. You don’t know what the magic number should be anyways, so stop obsessing over it. A mirror and your clothes will tell you what is going on with your body composition.

Not exercising for a day does not give you the right to just throw your healthy eating lifestyle out the window too.

More damage is done by people “falling off” a diet wagon than those that never diet.

Eat Real Food….it can’t get an simpler than that!

Do more with less and become an expert in making real foods taste great (with real spices/ingredients). Buy a cookbook if you must and experiment (like Paleo Cookbook or Urban Kitchen).

Want to save money? Eat out less. Still want company? Then have nights of cooking for guests and alternate locations.

Monday 15, June 2009

Midwest Regional Qualifier

21-15-9

Deadlifts 125kg/85kg
Chest to bar pull ups

men 5:29
woman 5:38

Lets crush this one guys!

SUnday 14, June 2009

From the CrossFit Endurance site

6 rounds

400m run
2 min rest

Do not let your time raise more than 3 seconds on any of your 400' or there is a "foul" (of course there is).

Foul = 3 min squat hold

Saturday 13, June 2009

Regular class time 9am for the FMP - at 4pm, there will not be another FMP, but I will pull one portion of the FMP as the workout for the afternoon class.

Full Mission Profile - compliments of Rob Ord and Brass Ring Fitness

This is the first FMP we did as a team with Coach Ord, it is a great one, and a good proper one to send Chandler off and ready for whatever the Navy has to throw at him! When we did this last time, the scaling of the WOD was done by level of fitness, ability, and confidence in the WOD - so again we will do the same thing. And in doing so we get really cool names: Team Alpha, Team Bravo, and Team Charlie!!!!

FMP WORKOUT

Insert:

4 Rounds of:
Run 400 Meters
50 Squats

4 Rounds of:
Run 400 Meters
25 Kettlebell Swings

4 Rounds of:
Run 400 Meters
25 Box Jumps

Actions at the Objective:

If your insert took less than 45 minutes:
Rest 10 Minutes

If your insert took more than 45 minutes: (noone had the penalty last time)
50 Burpees
50 Kettlebell Swings
50 Box Jumps

Extraction:

4 Rounds of:
Run 1 mile
50 Squats
25 Kettlebell Swings
25 Box Jumps

On the Extract, feel free to mix up the exercises as needed. For example, 5 rounds of 10 Squat / 5 KB Swing / 5 Box Jump.

NOTES

Get to the site first! Do what you have to do and get out.

If you’re working with a team, everyone stays together.

Friday 12, June 2009

Phewwww it has been a good week, and we will finish it off just right....

Africa Regional Qualifier

500m row
2 rounds of
20 pull ups
20 thrusters 30kg men/20kg woman
400m run
20 kettlebell swings 24kg men/16kg woman
20 box jumps
500m row (only 1)

men 15:28
woman 25:05

Thursday 11, June 2009

Damn these WOD's are tough! No wonder it is the best of the best! I look at the month's scheduled WOD's and rearrange and rearrange again, but pretty much they are just plain HARD!

Rocky Mountain Regional Qualifier
1st WOd of the weekend

3x
8 deadlifts 300lbs for men or 136kg, woman is 195lbs or 88kg
400m run

men 5:16
woman 6:18

Travis this has your workout written all over it!!!!

Wednesday 10, June 2009

Last of the So. Cal. qualifiers today...

2k row
6x
20 box jumps
10 wall balls 20lb/16lb

men 15:26
woman 18:38

Tuesday 9, June 2009

Thank you to everyone who is coming into BBCF, bringing their friends and family to become a part of our CrossFit family. For my early morning folks, who may not get to see the end of the day board we had with our awesome members from IGT a record 54 people today (including myself and Jason).

Today we actually have a choice of WOD's - depending on if your hands look like mine or not. :)

Both are from Canada - eh (ha that never gets old)

1st choice is from Canada West

"Jackie"
1k row
50 thrusters 20kg (men and woman)
30 pull ups

men 2:56
woman 3:28

or

2nd choice from Canada East

21-15-9

Burpees
Kettlebell swings 24kg/16kg

men 3:01
woman 4:15

Yep another good day in the box!!!!

Scaling your WOD's for your best performance

With as many new CrossFitters we have coming into the box daily, and those of us "older" ones, I thought this would be a great article to share....

The below article comes from the CrossFit Journal - which I hope most of you have had the chance to look at and see the amazing articles and different ideas, concerns, experience from the 1000's of CrossFitters around the world.

Scaling: How Less Can Be More
By Clea Weiss
In CrossFit
June 06, 2009

Clea Weiss explores a few good ways to scale CrossFit effectively.

Scaling is an important aspect of Crossfit, but one that’s often misunderstood. Correctly altering and customizing workouts can increase your work capacity, make training more gratifying and keep your Fran times well under 20 minutes—all good things.

The simple fact is that the WODs posted on CrossFit.com are designed for elite athletes with CrossFit experience, and almost all new CrossFitters will have to scale their workouts. But scaling properly isn’t easy.

So how do you scale to achieve the best results?

There are various ways to scale. How to elicit the most effective response is both subtle and complex. You don’t always scale by reducing the duration of workouts, for instance. Scaling correctly will increase work capacity more efficiently than attempting to complete workouts as prescribed before you’re ready for them. Properly lowering the weight and achieving a faster time will actually yield a higher level of power.

It’s also critical to scale weight on workouts. You need to evaluate the point of the WOD. In CrossFit, one-rep max days exist for a reason: to build strength while struggling with a heavy load. If the WOD calls for 30 clean and jerks at 155 pounds, it’s clearly a met-con WOD. If you turn the workout into 30 single reps with a minute rest between them, you’ve missed the point. Lowering the rep count, altering the movements themselves, and tinkering with round and rep prescriptions are other options.Careful scaling works—but it takes planning and experience. Track your progress, evaluate the results of your scaling and correct your mistakes. Talk to other coaches and athletes and ask for advice. Think, plan and educate yourself. Most importantly, keep at it.

Monday 8, June 2009

Southern California Qualifier part deux

6x

30 squats
10 chest to bar pull ups
5 power cleans to overhead (anyway) 70kg/48kg

men 10:49
woman 13:14

Sunday 7, June 2009

Ha - so I keep telling Jason not to be afraid of the computer because what if I am not near mine and he needs to post the blog????

Well, as you can see today/last night I was no where near a computer. In fact, I was sleeping in a Taco Bell parking lot some where near Davis, Ca with my son and my best friend. HAHA - yes, I said a parking lot.

5 k run (was the WOD Jason decided on)

And of course today was Chandler's BBQ at the gym, and thank you so much to all of you who showed and gave your love and support. We also had Brant here, who found out he is actually leaving this month as well - a few days before Chandler, so it was a double "We will miss you, love you and thank you for giving us the honor of being by your side in some small way while you strode for goals that most of us only dream of!"

YOU GUYS ROCK!!!!!

Saturday 6, June 2009

Good morning

It is going to be a surprise WOD today!!!

YEAH!!!

See you there guys!

Don't forget Chandlers BBQ party tomorrow at the gym from 12 till whenever. :-0

Friday 5, June 2009

Canada West - eh

"Every Rep Counts"

AMRAP in 20 mins

10 wall ball 20/14 (we either use a 16 or 12)
10 box jumps 20 in
10 dead lifts 92.5kg/65kg
10 burpees

O.K. so we all know my great plans and ideas sometimes fall short - haha! Could not find the top #'s for this WOD - if anyone else does post it! :-)

8.35 men
7.08 woman (thanks Ty - knew someone would find it)

Thursday 4, June 2009

Workout 2 of the Southern California Qualifier is our test today!!!

3 X

425m run
30 over head squats - 42.5kg/30kg

Men 9:29
Woman 9:14

Big thanks to the lunch crew from IGT for joining in on the fun this month! :-)

Wednesday 3, June 2009

ODE TO THE CROSSFIT GAMES

This month's workouts will all be regional qualifier WOD's. Let's see how we stack up to the top finishers from around the globe!

Northeast Qualifier

10-9-8-7-6-5-4-3-2-1

Power cleans - 70kg/48kg (yeah I know hard to get to)
Pull ups - chest to bar
Kettlebell swings - 24kg/16kg

Top men's time - 10:30
Top woman's time - 13:26

CHANDLER WALKER BURPEE BEER PONG BBQ

Hey guys,

REMINDER - Sunday the 7th of June is Chandler Walker's Burpee Beer Pong BBQ going away to kick some ass party!


Everyone is invited to see Chandler off safe!

Pot luck style BBQ, so please let me know you are attending, and what you are bringing. Jason and I are taking care of da MEAT! :-) MMMMM Paleo - wait is there Paleo beer????

Tuesday 2, June 2009

OHHHHH the WOD we have all been waiting for!!!

Title Fight Gone Bad

5 rounds

We all know the movements, and the times...

Don't think I need to say anymore!!!! :-)

See you in the BOX!