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.
LET BATTTLEBORN CROSSFIT, THE FIRST AND ORIGINAL CROSSFIT IN RENO, ONE OF THE FIRST 100 CROSSFIT AFFILIATES EVER, ESTABLISHED IN 2007 SHOW YOU HOW!
All levels welcome - come in and try a week free!
Monday, August 31, 2009
Sunday, August 30, 2009
Friday, August 28, 2009
The final workout of the 09 Games was a long chipper. The workout was:
15 reps 100/155lb BB squat clean
30 Toes to bar
30 Box jumps 20/24" box
10/15 Muscle ups
30 PushPress /PushJerk 25/40lb DBs
30 Double Unders
15 reps 95/135lb Thruster
300' OH Walking lunge with 25/45lb plate
Thia will be a good one - be sure to be well rested, hydrated and have eaten something...
HAPPY BIRTHDAY TRAVIS!!!!!
Thursday, August 27, 2009
Wednesday, August 26, 2009
"50 in the Clip"
50 burpee clean and jerks at 42.5kg
(scale weight and movement to level)
compare to 3-3-09
Hell yeah ladies and gentleman - stabilizer muscles are firing, legs are burning, and forearms are asking you to stop - what is the answer to those "problems" HELL NO - I would rather die before I got a DNF on the board. :-) For any new people reading the blog, I am usually not so aggressive - today I just felt like taking it to the next level. hehe
Tuesday, August 25, 2009
Monday, August 24, 2009
Sunday, August 23, 2009
O just wanted to drop you a line and let you know that all is well and hot as hell in Texas. 45 out of 70 days over 100 degrees. Basic was well that basic, but a few cool things happened. One it was apparent to my military training instructor that I was into CF and we ended up crossfiting five days a week. It was awesome. A few times we had an entire flight of 55 AF trainees doing a tabata WOD. it was quite a sight. This one kid came in at102 lbs and could only do 3 push-ups and after PT and CF he gained 20lbs and was able to do 54 push-ups. it was crazy to have all these different MTI's asking about CF and nutrition. Crossfit it moving like a wild fire throughout the military.
On another note I start indoc on Monday. I'm excited and a little nervous. I just have to pass one day at a time. I heard the we do super CF WOD's in the program. one workout was 800, that's right 800 burpees, in two and a half hours. In a sick way I'm looking forward to that shit.
Well stay in touch and if anybody want to right or anything like that here is my address:
A1C Shaw Brant J
1080 Apollo Drive, Unit 390734
Lackland AFB TX 78236
Friday, August 21, 2009
3 sets of warm up (not encroaching on your final sets weight) with 1 set of 5 heavy, I added a second set for the newer folks who are working on finding their max load.
And of course a short sweet metcon for a good Friday to you.
Thursday, August 20, 2009
Wednesday, August 19, 2009
Just wanted to remind you about the CrossFit workout log site - Beyond The Whiteboard.
If you use a log, or the cards in the gym and enjoy seeing your results you will love this website. You not only can log your workouts, and compare your times but also meals etc.
I highly recommend it to my BBCF family! :-)
Tuesday, August 18, 2009
Monday, August 17, 2009
5 rounds - each round lasts for 2 minutes then you rest for 1 minute.
Do as many reps of hang power clean as you can each round. Men 45kg / Woman 30kg
Keep track of the reps per round.
Then rest exactly 1 minute and start the next round.
Creator: CrossFit Kinnick
Sunday, August 16, 2009
Friday, August 14, 2009
and there is your workout - the reps will be
weight I am leaving more up to you on this one - squats cleans can be a hard movement.
Nice easy WOD today, but our warm-up.............
Thursday, August 13, 2009
Gene designed his own killer workout, so here we go!
5 X 55 + 5
Situps - With a one lap run around the building after situp reps 9,7,5,3 and 1
So there you have it 5 exercises, 55 reps each, with 5 laps around the building.
Wednesday, August 12, 2009
Nice way to finish a week - so early Sunday..... :0)
"50 + 3"
50 tire flips - this is to be completed together (especially if you get the big tires)
then one team mate goes to
50 sledge hammer swings - 25 on each arm
the other goes to
50 wall balls
when both are done you switch movements
when both of these movements have been completed by both team mates you then do the same thing for
and the other goes to
50 ball slams
again switching when both have completed fifty
Where does the 3 come into play you ask????
HAHA there is a 3 minute max time limit on each movement - if you or your partner does not complete a 50 rep movement in 3 minutes, you run a 200m lap for each movement for each team member (so, if you both fail to get 50 burpees in 3 mins you run 400m one 200 for each of you) to be ran at the end of the WOD - counted in your total time. :-)
Tuesday, August 11, 2009
We all knew the lift was coming so here it is....
10 snatch grip deadlifts at 60kg
200 m run
8 snatch grip deadlifts 60kg
400 m run
6 snatch grip deadlifts 60kg
4 snatch grip deadlifts 60kg
400 m run
2 snatch grip deadlifts 60kg
200 m run
Monday, August 10, 2009
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
Thruster 20 reps at 52kg
So, we will do a 750m row, then 20 handstand push ups - 2 times
Then we will do the thruster, L pull-ups routine 2 times
Post time to comments.
HAPPY BIRTHDAY GIRLS!!!! YOU ROCK!
Sunday, August 9, 2009
Today we have a good ol girl
Five rounds, each for time of:
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Saturday, August 8, 2009
Got done with SST, went and ate a big steak with veggies, came home took a bath and fell asleep reading my new addiction - the Twilight series. HAHA
So today we have a nice couplet of movements, and a little longer WOD which always works on the weekends.
400m farmers carry - heavy
8 rounds of
2 mins of wall balls (moving down the line each time -so weight will be anywhere from 8 to 20lb)
1 min rest between each 2 minutes
400m farmers carry - heavy
Friday, August 7, 2009
and another one.....
Thursday, August 6, 2009
Wednesday, August 5, 2009
Just got to send a shout out to a few people I have not seen in the box for a few......
Dave (even though I know you were in Wed. I didn't see you)
Dimtri (again same as Dave, but I think it was Tuesday)
Matt - how's the foot, you totally could of done today's WOD ;)
Laura and Ty Carson
Francis - injury over?
Rick - is your back better?
John (my 7amer)
Chris (really gotta get the new baby, the job in two towns, and life in order - LOL)
Kara - where are you
Jimmy - are you better yet???
Flor - thought I forgot about you huh?
Just wanted to let you know I am thinking about you, and miss seeing your smiling sweat covered faces. :-)
O.K. so the sentimental stuff is over here we go with the WOD for the day.....
"FRAN" (funny you had to read all that to get to 'her"!)
Tuesday, August 4, 2009
Tabata Core Destroyer
Weighted V twists - rest in v position
Push ups - rest in plank position or bottom hold
Weighted jack knifes - rest in the jack knife or folded position
Handstand push ups - rest is an actual rest
Score is lowest number of each movement - performed in tabata style of 4 minutes, of 20 seconds on 10 seconds off for each movement before moving on to the next movement.
Monday, August 3, 2009
10 rounds for time of
5 Turkish get-ups 20kg-24kg
15 kettlebell swings 20kg-24kg
200 m run (once around the building)
I am thinking it should be a good one!
Sunday, August 2, 2009
Three 5 minute rounds with a 1 minute break between each round - meaning you will perform each movement below for 1 minute before moving on to the next one, after your 5th minute you have a 1 minute rest to move onto the next round, where you start it all over again.
Row - for calories
Wall Ball - 20lb
Sumo Deadlift High Pull - 35kg
Box Jumps - 20 in box
Push Press - 35kg
JB is back this month from his foot injury, and asked or this WOD as his birthday WOD.
This month is packed with b-days, so we should have some great WODS - we have Jackie, Jenny, Art, Robin, Gene, Travis, JB, and I know I am missing someone else. Travis already has his WOD picked out, so I am working on a special one for Landaga family - Art is turning 50, Jackie and Jenny are turning 25 - their birthdays are 1 day apart from dad's. If you can think of something especially good in reference to 25 and 50 let me know. :-)
Lifts today are:
Back squat 3 x 5
Bench press 3 x 5
Strict chin ups 3 sets to failure
Today and Wednesday will be setting our parameters for the following weeks - as we progress we will also add technique work in with the snatch and cleans.
Logs will be handed out on Friday, I wanted to hard copy your first two lift days and have them be a permanent typed page for you to set goals and see results with.
Saturday, August 1, 2009
Wall balls - 20lbs
sit ups (weighted if you would like)
Kettlebell swings - 24 kg
Box jumps - 20 inches
Start with 40 of each movement, ten 30, ten 20 of each and finish out with 10 of each movement - for TIME!