HEY GUYS,
I try to communicate a lot by email, and we have lots of new folks. WOOT WOOT!
Anywho, if you could shoot me an email so that I can include you on my list of members, I would really appreciate it!
alena@battleborncrossfit.com
THANKS EVERYONE!!!!!!
Thursday, July 30, 2009
Friday 31, July 2009
Mel and I were talking today (are you afraid yet?) and in doing the front squats with a clean from the floor we thought it is really improving our techniques and overall core and strength with not having the racks up yet.
Right about now your saying to yourself - that's all they talked about Sweet. No, I have decided to give us one more (I'm sure that is a gross understatement) day of "technique" work with our lifts.
In essence there is noway you should be able to front squat more than you can clean, or strict press more than you can clean - so, we have a nice shoulder workout planned for today.
5 Strict Presses 42.5 kg
400m Run
15 Push Presses 42.5
500m Row
25 Push Jerks 42.5 kg
400m Run
Post total time.
Right about now your saying to yourself - that's all they talked about Sweet. No, I have decided to give us one more (I'm sure that is a gross understatement) day of "technique" work with our lifts.
In essence there is noway you should be able to front squat more than you can clean, or strict press more than you can clean - so, we have a nice shoulder workout planned for today.
5 Strict Presses 42.5 kg
400m Run
15 Push Presses 42.5
500m Row
25 Push Jerks 42.5 kg
400m Run
Post total time.
Wednesday, July 29, 2009
Thursday 30, July 2009
Ahhhh a techinque work day....
Front squats
5-5-5-5-5
With this since the racks wont be bolted in for all the lases, we will really work on technique not only on the front squat, but on the cleans to get the weight there. :-)
Deep squats, ass to grass as I like to call it. Grab a med ball and make sure the crease in your hips drops below your knees.
And due to Jason actually doing a WOD this week, and him being beat up (yes laugh Sam it is ok) our metcon will be optional for those who would like to partake...
21-15-9
Over head weight walking lunges 20kg/10kg
burpees
Front squats
5-5-5-5-5
With this since the racks wont be bolted in for all the lases, we will really work on technique not only on the front squat, but on the cleans to get the weight there. :-)
Deep squats, ass to grass as I like to call it. Grab a med ball and make sure the crease in your hips drops below your knees.
And due to Jason actually doing a WOD this week, and him being beat up (yes laugh Sam it is ok) our metcon will be optional for those who would like to partake...
21-15-9
Over head weight walking lunges 20kg/10kg
burpees
Tuesday, July 28, 2009
Wednesday 29, July 2009
In honor of Jay's request we have a lady WOD that destroys all lady WOD's......
"Eva"
Five rounds for time of:
Run 800 meters,
30 - 2 pood Kettlebell swing - 32kg
30 Pull-ups
Oh Eva you kick ass biatch...
"Eva"
Five rounds for time of:
Run 800 meters,
30 - 2 pood Kettlebell swing - 32kg
30 Pull-ups
Oh Eva you kick ass biatch...
Monday, July 27, 2009
Tuesday 28, July 2009
"Deck of Cards"
52 cards
Each suite has a specific movement, and the number of reps we do is the number on the card, royal suites is 10 - exception is Aces.
Diamonds = push ups
Hearts = burpees
Clubs = situps
Spades = squats
Aces = burpee pull ups - 11 of them
Joker = 400m run
I know Rob Ord used this one on us, so I am going it is from Coach Ord and Brass Ring Fitness.
52 cards
Each suite has a specific movement, and the number of reps we do is the number on the card, royal suites is 10 - exception is Aces.
Diamonds = push ups
Hearts = burpees
Clubs = situps
Spades = squats
Aces = burpee pull ups - 11 of them
Joker = 400m run
I know Rob Ord used this one on us, so I am going it is from Coach Ord and Brass Ring Fitness.
Sunday, July 26, 2009
Saturday, July 25, 2009
Sunday 26, July 2009
Again, 7am run for those interested at Horsemans Trail....
And a suck day, or coaches choice for the WOD today.
:)
See you soon!
And a suck day, or coaches choice for the WOD today.
:)
See you soon!
Friday, July 24, 2009
Saturday 25, July 2009
Compliments of Jim at University of Nevada CrossFit
"Three Stages of Death"
Stage One - As Many Rounds As Possible in 10 min
20 1pood K-Bell Swings (16kg)
20 Box Jumps
Run a 400
3 min rest
Stage Two - As many Rounds as Possible in 10 min
20 - Sumo Deadlift High Pull 1.5 Pood K-Bell (24kg)
20 - Burpees
Run a 400
3 min rest
Stage Three - As many Rounds as Possible in 10 min
20 push-Ups
20 Box Jumps
Run a 400
Reminder there is a 3 minute break between stages
Post comments and number of rounds per station
"Three Stages of Death"
Stage One - As Many Rounds As Possible in 10 min
20 1pood K-Bell Swings (16kg)
20 Box Jumps
Run a 400
3 min rest
Stage Two - As many Rounds as Possible in 10 min
20 - Sumo Deadlift High Pull 1.5 Pood K-Bell (24kg)
20 - Burpees
Run a 400
3 min rest
Stage Three - As many Rounds as Possible in 10 min
20 push-Ups
20 Box Jumps
Run a 400
Reminder there is a 3 minute break between stages
Post comments and number of rounds per station
Thursday, July 23, 2009
Monday the 27th of July
Another bout of BBCF takes on Bikram Yoga....
6:30pm at Bikram Yoga in Reno, come detoxify, and listen to me get shushed for talking to much... Really - I know your shocked. :)
6:30pm at Bikram Yoga in Reno, come detoxify, and listen to me get shushed for talking to much... Really - I know your shocked. :)
The Best Muscle Building Exercise... If You Had To Pick One
What if there can be only one?
What if you could only pick one exercise, one to build the most muscle mass….one to stimulate the most hormonal responses….one to just master and progress with as the gains keep coming. So what would it be? The squat? Bench press? Tricep kickbacks? (I kid….I kid)
So let’s first define what it does take to increase muscle. How about exercises that do the following:
- Use the major prime movers (compound lifts for the big muscles)
- Stimulating those muscles with enough resistance (keeping reps lower and weights higher)
- Increasing the time under tension of work (greater ROM/slower reps)
- Maximum signaling of muscle building hormones (Testosterone, GH, IGF-1) and limiting the muscle breakdown ones (Cortisol)
- Progression over time with workout (add weight/reps/volume)
- Rest, nutrients and recovery (especially sleep)
So taking all those into account, we are looking for an exercise that uses the most (and biggest muscle), able to lift heavy, bigger ROM (more time under tension) and generates a positive muscle building hormonal response….sounds like that would be a winner!
Read Full Article Here
Wednesday, July 22, 2009
Thursday 23, July 2009
Snatch
1-1-1-1-1-1-1
None of these lifts are your warm-up, these are set to be either 7 single max weight lifts, with sufficient warm-up reps prior, building up to your max weight, or technique work with moderate weight.
Tabata sprints for our metcon.
1-1-1-1-1-1-1
None of these lifts are your warm-up, these are set to be either 7 single max weight lifts, with sufficient warm-up reps prior, building up to your max weight, or technique work with moderate weight.
Tabata sprints for our metcon.
Tuesday, July 21, 2009
Wednesday 22, July 2009
"Filthy 50"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
50 Walking Lunge, 50 steps total
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
This one is so much fun!!!! Love it!
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
50 Walking Lunge, 50 steps total
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
This one is so much fun!!!! Love it!
Video's/pics
Hey guys, updated our video links - let's all give JB a huge round of applause for creating these for us, and of course for the shot of me falling off the 24in box. LOL!!!
Pictures, any you have, post em on your comments or facebook, and I will get them uploaded - we need to have pics everywhere!
Thanks for the support guys, YOU GUYS RULE!!!!
Pictures, any you have, post em on your comments or facebook, and I will get them uploaded - we need to have pics everywhere!
Thanks for the support guys, YOU GUYS RULE!!!!
Monday, July 20, 2009
Tuesday 21, July 2009
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first
8 intervals are pull-ups,
the second 8 are push-ups,
the third 8 intervals are sit-ups, and finally,
the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first
8 intervals are pull-ups,
the second 8 are push-ups,
the third 8 intervals are sit-ups, and finally,
the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
Sunday, July 19, 2009
Monday 20, July 2009
Howdy all -
Strength day
Power Cleans
3-3-3-3-3
Hang Cleans
1-1-1-1-1-1-1
Followed by the get the heart rate moving with
50 burpees
Strength day
Power Cleans
3-3-3-3-3
Hang Cleans
1-1-1-1-1-1-1
Followed by the get the heart rate moving with
50 burpees
Saturday, July 18, 2009
Sunday 19, July 2009
7am - trail run
9am - Suck Day in the box
Horsemans park is on the corner of Skyline and Pioneer. Skyline ave is near the top of McCarran. From the old gym, you go through the intersection on McCarran, up the hill then take a right (the only way) on Skyline. Go down the hill about a mile and just passed the park and fire station in Pioneer, turn right then right into Horsemans park. The ditch trail is an irrigation ditch right of way that goes on to the west for about 14 miles. There are arrows to follow but its pretty obvious.
Directions compliments of Dave Fish.
Good luck Dave and Travis
9am - Suck Day in the box
Horsemans park is on the corner of Skyline and Pioneer. Skyline ave is near the top of McCarran. From the old gym, you go through the intersection on McCarran, up the hill then take a right (the only way) on Skyline. Go down the hill about a mile and just passed the park and fire station in Pioneer, turn right then right into Horsemans park. The ditch trail is an irrigation ditch right of way that goes on to the west for about 14 miles. There are arrows to follow but its pretty obvious.
Directions compliments of Dave Fish.
Good luck Dave and Travis
Thursday, July 16, 2009
Sunday Run
7am, at Horseman Trail/Park
off McCarran and Skyline - wear your BBCF shirts, lets get a good run in, and then "suck day" in the box!
off McCarran and Skyline - wear your BBCF shirts, lets get a good run in, and then "suck day" in the box!
Friday 17, July 2009
Been a while since we had a hero WOD
"Daniel"
For time:
50 Pull-ups
400 meter run
42.5 kg Thruster, 21 reps
800 meter run
42.5 kg Thruster, 21 reps
400 meter run
50 Pull-ups
"Daniel"
For time:
50 Pull-ups
400 meter run
42.5 kg Thruster, 21 reps
800 meter run
42.5 kg Thruster, 21 reps
400 meter run
50 Pull-ups
Wednesday, July 15, 2009
Thursday 16, July 2009
YAY we have pull up bars - everyone give SCOTT a BIG WOOOOOHOOOOO!!!!! Thank you so much Scott and Dave you have amazing ideas daily - thank you as well!
So, there are so many WOD's to do, but I thought maybe I should go a little nicer on the first one back on the bar.
Death By Pull Ups
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Oh so excited!
So, there are so many WOD's to do, but I thought maybe I should go a little nicer on the first one back on the bar.
Death By Pull Ups
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Oh so excited!
Tuesday, July 14, 2009
Wednesday 15, July 2009
Ughhhhh I am going to DIE -if we dont have a pull up something soon!
Christine
3 rounds for time of:
500m row,
12 Deadlifts - 1/2 Bodyweight,
21 Box Jumps - 20" Box
or
Nancy
5 rounds for time of:
400 meter run
42.5kg Overhead squat
15 reps
Christine
3 rounds for time of:
500m row,
12 Deadlifts - 1/2 Bodyweight,
21 Box Jumps - 20" Box
or
Nancy
5 rounds for time of:
400 meter run
42.5kg Overhead squat
15 reps
Monday, July 13, 2009
Tuesday 14, July
Today we have a nice brisk
5k run
Been a while since we have done this as a weekday WOD - so here we go.
We will actually do this at the Wooster track, but we will meet at the gym and head on over as a group.
YAYAY!
5k run
Been a while since we have done this as a weekday WOD - so here we go.
We will actually do this at the Wooster track, but we will meet at the gym and head on over as a group.
YAYAY!
Sunday, July 12, 2009
Monday 13, July 2009
Today we have a wonderful lady named
"Grace"
30 clean and jerks at 60kg
and for those of you who think this WOD is just not enough, you can post your name next to the main site WOD of
Thrusters
1-1-1-1-1-1-1
The CrossFit games were fun to follow via the internet this weekend, but would of been so much better had we of all been there! So next year, there WILL BE those of us competing, and all of us who will go to support them! WOOT WOOT!
"Grace"
30 clean and jerks at 60kg
and for those of you who think this WOD is just not enough, you can post your name next to the main site WOD of
Thrusters
1-1-1-1-1-1-1
The CrossFit games were fun to follow via the internet this weekend, but would of been so much better had we of all been there! So next year, there WILL BE those of us competing, and all of us who will go to support them! WOOT WOOT!
Friday, July 10, 2009
Saturday 11, July 2009
Posting the workout a little early, I will be in San Fran tonight to see my favorite band play with Evan, his dad Shannon, and his step mom Kristi! YAYAYAYAYAYAY
Anyway, the workout at 9am will be coached by none other than Chandler, so show up flip some tires and keep him company! :-)
25 burpee box jump tire flips
WTF you ask - so....
1 person at a time (Scott got us a few more tires also - yay to Scott)
Do a burpee, landing on the tire instead of the clapping over head
jump down into the hole of the tire
jump back onto the tire
jump off the tire
turn and flip the tire
So, you have
25 burpee box jumps
25 "box jumps"
25 flips - in essence!
Anyway, the workout at 9am will be coached by none other than Chandler, so show up flip some tires and keep him company! :-)
25 burpee box jump tire flips
WTF you ask - so....
1 person at a time (Scott got us a few more tires also - yay to Scott)
Do a burpee, landing on the tire instead of the clapping over head
jump down into the hole of the tire
jump back onto the tire
jump off the tire
turn and flip the tire
So, you have
25 burpee box jumps
25 "box jumps"
25 flips - in essence!
SORRY
First of all SORRY to my 10am class today!
Both coach's failed you guys, and we are very sorry about that!!!
Both coach's failed you guys, and we are very sorry about that!!!
Thursday, July 9, 2009
Friday 10, July 2009
HAPPY BIRTHDAY JASON!!!!
"Annie"
Yes I know, two A workouts in a week....
Need our pull up station back ASAP!
50-40-30-20-10
double unders
sit ups
"Annie"
Yes I know, two A workouts in a week....
Need our pull up station back ASAP!
50-40-30-20-10
double unders
sit ups
Wednesday, July 8, 2009
Thursday 9, July 2009
"Griff"
800m forwards (4 times around building)
400m backwards (2 times around building)
800m forwards
400m backwards
Running WOD today
800m forwards (4 times around building)
400m backwards (2 times around building)
800m forwards
400m backwards
Running WOD today
Ha, throwing it all at ya this week - oh wait thats nothing new.
Tuesday, July 7, 2009
Wednesday 8, July 2009
Deadlifts
5-5-5-5-5
ahhhh, an easy movement! HAHA
Followed with a nice easy and short metcon of.....
Snake eyes
Kettlebell swings
and
Box jumps
So, 10 kb swings - 1 box jump, all the way down to 10 box jumps - 1 kb swing!
5-5-5-5-5
ahhhh, an easy movement! HAHA
Followed with a nice easy and short metcon of.....
Snake eyes
Kettlebell swings
and
Box jumps
So, 10 kb swings - 1 box jump, all the way down to 10 box jumps - 1 kb swing!
Monday, July 6, 2009
Tuesday 7, July 2009
Not having the pull up rack or cage is really making me search for some doosey workouts - today we have another one I have not tried yet, but that looks LOVELY!
"Annie are you OK"
21, 15, 9 reps of:
Rows (calories)
Burpees
Sumo Deadlift High-pulls 24kg
Thrusters 42.5kg
Medicine Ball Cleans 20lbs
Wall Balls 20 lbs
Post total time.
"Annie are you OK"
21, 15, 9 reps of:
Rows (calories)
Burpees
Sumo Deadlift High-pulls 24kg
Thrusters 42.5kg
Medicine Ball Cleans 20lbs
Wall Balls 20 lbs
Post total time.
Sunday, July 5, 2009
Monday 6, July 2009
Happy Birthday little brother!
Starting the week off with a BANG - or should I say
"Bear"
This counts as one set:
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press
Complete seven sets of the above rotation to equal one round.
Do 5 rounds total working up to your max. Be cautious on this one - make sure you start off at a good comfortable, almost easy weight so you can finish strong and heavy.
You can rest in between rounds.
Do not let go of the bar. If you do, you must restart the round.
Post loads completed.
Starting the week off with a BANG - or should I say
"Bear"
This counts as one set:
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press
Complete seven sets of the above rotation to equal one round.
Do 5 rounds total working up to your max. Be cautious on this one - make sure you start off at a good comfortable, almost easy weight so you can finish strong and heavy.
You can rest in between rounds.
Do not let go of the bar. If you do, you must restart the round.
Post loads completed.
Saturday, July 4, 2009
Sunday 5, July 2009
Sunday after 4th of July - we will see how many show up this morning. :-) 9am class only today!
Main site WOD -
5 x
400m run
50 squats
30 back extensions
Yeah - for those of us who did Murph today, this is a nice WOD for me to pick, but I know most of you are on a REST day today!
Side note, congrats to Mel on his race today, he took 6th place overall, and 2nd in his group!
Saturday 4, July 2009
HAPPY FOURTH OF JULY EVERYONE!!!!!
In honor of my little brother's birthday (which is Monday) he requested
"Murph"
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
At VIRGINIA LAKE at 9am. :-)
Sunscreen and water guys!
In honor of my little brother's birthday (which is Monday) he requested
"Murph"
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
At VIRGINIA LAKE at 9am. :-)
Sunscreen and water guys!
Thursday, July 2, 2009
Friday 3, July 2009
Today we have a great WOD - I know you all love it when it starts out this way.
"The Chief"
5 rounds at 3 minutes each with a 1 minute rest between rounds of.......
3 Power cleans at 60kg
6 push ups
9 squats
Your score is how many rounds completed per 3 minute cycle - you will have 5 scores at the end of this workout.
Welcome to all of our visitors also in town for work or passing through - thanks for giving BBCF the chance to show you how we rock it!
"The Chief"
5 rounds at 3 minutes each with a 1 minute rest between rounds of.......
3 Power cleans at 60kg
6 push ups
9 squats
Your score is how many rounds completed per 3 minute cycle - you will have 5 scores at the end of this workout.
Welcome to all of our visitors also in town for work or passing through - thanks for giving BBCF the chance to show you how we rock it!
HOLIDAY WEEKEND SCHEDULE
Friday - regular class times
Saturday - 9am ONLY - Virginia Lake for Murph!!!!
Sunday - 9am ONLY - rest of the day for finishing up the new box. :0)
Back to normal schedule on Monday the 6th.
Saturday - 9am ONLY - Virginia Lake for Murph!!!!
Sunday - 9am ONLY - rest of the day for finishing up the new box. :0)
Back to normal schedule on Monday the 6th.
Wednesday, July 1, 2009
Thursday 2, July 2009
So starting off our month of benchmark WOD's we have the very lovely lady -
"Diane"
21-15-9
Deadlifts 102.5kg
Handstand push ups
This is going to be awesome!
"Diane"
21-15-9
Deadlifts 102.5kg
Handstand push ups
This is going to be awesome!
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