HELLLLOOOOO -
OK, so few things:
Paleo Challenge (new one) will start Monday the 5th of October - we will again run it for 90 days, change a few things up this time but still an awesome way to kick start the body and getting the most out of your health, your workouts, and fitness.
Dodgeball this weekend - contact me ASAP to let me know who is in. This will be so much fun!!!! We need at least 6, plus we need a few subs (Evan and I have to leave at about 5 for Susanville).
New blog content starting in October - it will be a surprise everyday for the WOD. I will post the days workout at the end of the day with pictures and the whiteboard showing scores etc. I will be able to acknowledge new PR's etc. easier that way - and taking away the aspect of "cherry picking" your workouts. I know it is so easy to see burpees on the WOD, or running or what move you don't like and decide not to go - well no more. If you don't do the movements you don't like you wont get better (and we don't like them because they are hard, and not our best move) HAHA - allows you to listen to your body, and follow your workout plans rest days, be it 3 on 1 off or 5 and 2, or whatever. Allows me as a coach to ensure that you are coming in and working on the functional movements we need in our life.
Also - we have the CrossFit Running and Endurance Certification coming up in December - click on the link on this page and sign up for an amazing two days that will dramatically help you understand your running, and become a successful runner.
Wednesday, September 30, 2009
Tuesday, September 29, 2009
Wednesday 30, September 2009
After Tuesday's nice strong Metcon, thought we would follow it up with a nice easy main site WOD...
"Griff"
2 rounds (If you were at 6.7, or 10 - just remember you love me)
800m run forwards
400m run backwards
Last done on 7-9-09
Nice and cool as compared to the last time - we will have new PR's for this one. :-)
"Griff"
2 rounds (If you were at 6.7, or 10 - just remember you love me)
800m run forwards
400m run backwards
Last done on 7-9-09
Nice and cool as compared to the last time - we will have new PR's for this one. :-)
Monday, September 28, 2009
Tuesday 29, September 2009
Good day to YOU!!!!
We have a beautiful kettlebell workout today. Again Jason and I could not agree - he thinks 3 rounds is enough, I think it should be 5.....
So, we are leaving it up to you!
3 or 5 rounds (we have called this one Sam in the past - so she better be here and do it at 6 not 4:30)
5 windmills (to each side)
10 turkish get-ups (5 to each side)
15 v-twists
20 kettlebell swings
You want a weight that is challenging for all the movements - you may have 2 kettlebells what you can swing may not be what you can do a get-up with.
We have a beautiful kettlebell workout today. Again Jason and I could not agree - he thinks 3 rounds is enough, I think it should be 5.....
So, we are leaving it up to you!
3 or 5 rounds (we have called this one Sam in the past - so she better be here and do it at 6 not 4:30)
5 windmills (to each side)
10 turkish get-ups (5 to each side)
15 v-twists
20 kettlebell swings
You want a weight that is challenging for all the movements - you may have 2 kettlebells what you can swing may not be what you can do a get-up with.
Sunday, September 27, 2009
Monday 28, September 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.
Who's ready for some torn calluses!Compare 7-21-09
Sunday 27, September 2009
10-9-8-7-6-5-4-3-2-1
Bear Crawl (Gym Length)
Squat Clean (Pick a challenging weight to work with)
Enjoy!
Bear Crawl (Gym Length)
Squat Clean (Pick a challenging weight to work with)
Enjoy!
Saturday, September 26, 2009
Saturday 26, September 2009
HAPPY BIRTHDAY AJA!!!!!!!!!!
KILLER 21
21 reps of the following 21 movements
Sit-up
Push-up
Wall balls
Lunges
Burpees
Squats
Pull-ups
Pistols (scaled as needed)
Box jumps (biggest box you can handle)
Ball slams
Dips (ring or bar)
Rowing (calories)
KB swings - 24kg
Double unders
GHD sit-ups
Hand stand push up
Turkish get ups (20% of bodyweight)
Back extension
Chin-ups
Sumo dead lift high pulls (kettlebells 24-32kg)
Squat hold
KILLER 21
21 reps of the following 21 movements
Sit-up
Push-up
Wall balls
Lunges
Burpees
Squats
Pull-ups
Pistols (scaled as needed)
Box jumps (biggest box you can handle)
Ball slams
Dips (ring or bar)
Rowing (calories)
KB swings - 24kg
Double unders
GHD sit-ups
Hand stand push up
Turkish get ups (20% of bodyweight)
Back extension
Chin-ups
Sumo dead lift high pulls (kettlebells 24-32kg)
Squat hold
Thursday, September 24, 2009
Friday 25, September 2009
DON"T FORGET OUR PALEO/ZONE POTLUCK - food, friends, CF family!!!! YAY!
One or two we have not done in a while for strength movements....
Front squats
5-5-5-5-5
Overhead Squats
3-3-3-3-3
Solid deep front squats, work on your form with these.
On the OHS, active shoulders, stable base = BEAUTIFUL SQUATS
One or two we have not done in a while for strength movements....
Front squats
5-5-5-5-5
Overhead Squats
3-3-3-3-3
Solid deep front squats, work on your form with these.
On the OHS, active shoulders, stable base = BEAUTIFUL SQUATS
Wednesday, September 23, 2009
Thursday 24, September 2009
This is a fun one - we have done it once before, and it makes me smile when I think of it. That in its self should scare you. :-)
4 x 400
4 rounds of
400 m run
400 jumps
400 m row
4 x 400
4 rounds of
400 m run
400 jumps
400 m row
6am class
Starting next week on Monday the 28th we will add a 6am class to the rotation.
This is a trial run only - it will be Monday, Wednesday, and Friday to start. If we have the turnout it sounds like we should it will quickly go to a 5 day a week rotation.
Those of you who still have a few weeks of SST to make up due to schedule conflicts - you can make it up on those days as well.
Thank you all for the support and amazing dedication you have to BBCF!!!
This is a trial run only - it will be Monday, Wednesday, and Friday to start. If we have the turnout it sounds like we should it will quickly go to a 5 day a week rotation.
Those of you who still have a few weeks of SST to make up due to schedule conflicts - you can make it up on those days as well.
Thank you all for the support and amazing dedication you have to BBCF!!!
Tuesday, September 22, 2009
Wednesday 22, September 2009
We did this one during our month of Honor to the Armed Forces
"GI JANE"
100 burpee pull ups
Thee is no cherry picking guys, come in and enjoy a good WOD that truly gets down and dirty and takes a deep dig in the "Embrace the Suck" Warrior attitude!
HooHa (no one quote me on the spelling of that - but you get the meaning!)
Compare 3-10-09
"GI JANE"
100 burpee pull ups
Thee is no cherry picking guys, come in and enjoy a good WOD that truly gets down and dirty and takes a deep dig in the "Embrace the Suck" Warrior attitude!
HooHa (no one quote me on the spelling of that - but you get the meaning!)
Compare 3-10-09
Monday, September 21, 2009
Tuesday 22, September 2009
We are going to ease into Tuesday with a solid strength day
Clean Work
Hang Cleans
1-1-1-1-1-1-1
Power Cleans
3-3-3-3-3
Compare to 7-20-09
Metcon to follow
Clean Work
Hang Cleans
1-1-1-1-1-1-1
Power Cleans
3-3-3-3-3
Compare to 7-20-09
Metcon to follow
FRIDAY REMINDER - PALEO/ZONE NIGHT
Hey guys just wanted to remind each and everyone of you that Friday night is our monthly Pot-luck!!!
I know I know we haven't had one in a while, but we have to get back on it - we have to much fun trying to out do one another on Paleo Pizza. :-)
So, bring your favorite dish, family, friends and come on in for a fun workout at 6 with an amazing meal to follow!
I know I know we haven't had one in a while, but we have to get back on it - we have to much fun trying to out do one another on Paleo Pizza. :-)
So, bring your favorite dish, family, friends and come on in for a fun workout at 6 with an amazing meal to follow!
Monday 21, September 2009
"Karabell"
10 x
3 snatches 60 kg (SCALEABLE)
15 wall balls 20lbs
This WOD is a combination of Karen and Isabelle. Going to be a good one!
We did this WOD in March the 25th to be exact.
I love this WOD!!!!
10 x
3 snatches 60 kg (SCALEABLE)
15 wall balls 20lbs
This WOD is a combination of Karen and Isabelle. Going to be a good one!
We did this WOD in March the 25th to be exact.
I love this WOD!!!!
Saturday, September 19, 2009
Sunday 20, September 2009
I saw this on the main site and just couldn't resist!
21-18-15-12-9-6-3
HSPU
L-Pull-up
See you all tomorrow!
21-18-15-12-9-6-3
HSPU
L-Pull-up
See you all tomorrow!
Friday, September 18, 2009
Dodgeball!!!
Double elimination tournament. All teams must consist of at least six to ten players. Everyone who participates will receive a tee-shirt and a wristband that will get them other freebies.
When: Saturday, October 3, 2009
Time: 9:00 am until finish
Location: Silver State Pavilion
Teams: 6 to 10 players
Rules: The Tournament will follow NADA official rules and all participants will need to complete a waiver form.
Awards: Trophies will be awarded to the 1st, 2nd and 3rd place along with an award for the best uniform! So be creative!
For more info check out www.sierrafirefighters.com
Let me know if your interested, so we can get a team together and show them what BBCF is made of!
When: Saturday, October 3, 2009
Time: 9:00 am until finish
Location: Silver State Pavilion
Teams: 6 to 10 players
Rules: The Tournament will follow NADA official rules and all participants will need to complete a waiver form.
Awards: Trophies will be awarded to the 1st, 2nd and 3rd place along with an award for the best uniform! So be creative!
For more info check out www.sierrafirefighters.com
Let me know if your interested, so we can get a team together and show them what BBCF is made of!
Saturday 19, September 2009
HAPPY SATURDAY!!!
Hansen
5x
30 Kettlebell swings 32kg
30 Burpees
30 GHD
Oh baby this one is rough, be prepared for your body to never quite get used to the upward downward backward position it is in.
Hansen
5x
30 Kettlebell swings 32kg
30 Burpees
30 GHD
Oh baby this one is rough, be prepared for your body to never quite get used to the upward downward backward position it is in.
Thursday, September 17, 2009
Friday 18, September 2009
Today a special request from Jason!
Nancy (the second movement that is the bane of my existence)
5 Rounds
15 Overhead Squats (42.5kg)
400m Run
Make sure you all say thanks to coach Jason!!!!
compare to 5-15-09
Nancy (the second movement that is the bane of my existence)
5 Rounds
15 Overhead Squats (42.5kg)
400m Run
Make sure you all say thanks to coach Jason!!!!
compare to 5-15-09
Wednesday, September 16, 2009
Thursday 17, September 2009
Had a tough time figuring out which WOD I wanted to do today - had the month scheduled but make adjustments here and there and we have.....
12 x
1 min row (for calories)
1 min push up (for reps)
total score both combined
there is a 15 second transition between movements - this is not a rest time its a get your butt set up time.
We have done similar WODS to this in the past, but never had a set move your butt time :-)
12 x
1 min row (for calories)
1 min push up (for reps)
total score both combined
there is a 15 second transition between movements - this is not a rest time its a get your butt set up time.
We have done similar WODS to this in the past, but never had a set move your butt time :-)
Tuesday, September 15, 2009
Wednesday, 15 September 2009
70's Day!!!!
We will be doing some disco dance moves. Maybe with kettlebells, maybe without. Eithe way we will be rocking it 70's style in BBCF!
So after the day was over we did an ass kicking WOD -
7 x
10 kettlebell swings 20kg
10 box jumps 24in
10 pull ups
10 burpees
10 squat jumps
10 situps
10 double unders
Pictures to come!!!!
70's Day Wednesday
So trying to figure out an outfit for 70's day was hard - but I got something... The Jane Fonda thong up the butt to do any kind of movement just was not very friendly.
80's day next month will be waaaaayyyyy better - I am totally going Olivia Newton John. HEHEHE
So, do your best tube socks, velour, terry cloth short shorts, converse, and fro's are in the box!!!
80's day next month will be waaaaayyyyy better - I am totally going Olivia Newton John. HEHEHE
So, do your best tube socks, velour, terry cloth short shorts, converse, and fro's are in the box!!!
Monday, September 14, 2009
Tuesday 15, September 2009
After Monday's WOD - we are going to hit a "easier" day....
Deadlifts
5-5-5-5-5
Metcon to follow (surprise)
Deadlifts
5-5-5-5-5
Metcon to follow (surprise)
Sunday, September 13, 2009
Monday 14, September 2009
AMRAP in 20 minutes
5 thrusters (the very bane of my existence)
7 hang cleans
10 sumo deadlift high pulls
42.5kg
Compare to 2-2-09
5 thrusters (the very bane of my existence)
7 hang cleans
10 sumo deadlift high pulls
42.5kg
Compare to 2-2-09
Saturday, September 12, 2009
Friday, September 11, 2009
Saturday, 12 September 2009
Here is a recent mainsite WOD that I came across that I thought was a perfect for a Saturday.
6 Rounds
Run 400m
25 Burpees
Oh, but that is too easy.....on each Burpee we want to try to jump at least 12 inches into the air.
HuRTS SO GOOD!!!!!
6 Rounds
Run 400m
25 Burpees
Oh, but that is too easy.....on each Burpee we want to try to jump at least 12 inches into the air.
HuRTS SO GOOD!!!!!
Thursday, September 10, 2009
Friday, 11 September 2009
So today we have a birthday - you may or may not of met her, Joanne comes to the 10am and or the 4pm class. She is new with us, but is loving it and requested a re-do.....
"Helen"
3 rounds
400m run
21 kettlebell swings
12 pull ups
Compare 2-4-09
If you want to do qualifier Helen please do so - that was done 6-22-09. Just increase your kettlebell to 32/20kg and add chest to bar pull ups and you got it.
Nice way to finish the work week.
"Helen"
3 rounds
400m run
21 kettlebell swings
12 pull ups
Compare 2-4-09
If you want to do qualifier Helen please do so - that was done 6-22-09. Just increase your kettlebell to 32/20kg and add chest to bar pull ups and you got it.
Nice way to finish the work week.
Wednesday, September 9, 2009
Thursday 10, September 2009
Today was going to be "Hansen" But people are still recovering from Tuesdays WOD. So we are going to do a classic lady WOD instead.
"Diane"
21-15-9
Deadlifts 102.5kg
Handstand pushups
Compare to 7-2-09
"Diane"
21-15-9
Deadlifts 102.5kg
Handstand pushups
Compare to 7-2-09
Tuesday, September 8, 2009
Wednesday 9, September 2009
Back Squats
5-5-5-5-5
5 sets of 5 working up to a max weight or working on form and technique with a solid base for heavier weight next lift.
Metcon today is
30 box jumps
20 turkish get ups
10 wall balls
5-5-5-5-5
5 sets of 5 working up to a max weight or working on form and technique with a solid base for heavier weight next lift.
Metcon today is
30 box jumps
20 turkish get ups
10 wall balls
Tuesday 8, September 2009
A Chandler creation that was a goooood one.
10 power cleans
400m run
8 hang cleans
400m run
6 clean and jerks
400 m run
4 snatch
500 m row
6 clean and jerks
500 m row
8 hang cleans
500 m row
10 power cleans
500 m row
42.5 kg
Compare 5-19-09
10 power cleans
400m run
8 hang cleans
400m run
6 clean and jerks
400 m run
4 snatch
500 m row
6 clean and jerks
500 m row
8 hang cleans
500 m row
10 power cleans
500 m row
42.5 kg
Compare 5-19-09
Sunday, September 6, 2009
Monday September 7, 2009
Happy Labor day everyone!
Class times are different today,
8am, 9am, and 12pm
Special surprise WOD. I know you all love it when I say stuff like that!!! The surprise WOD was CINDY - and as you can see she struck again... That would be my little brothers hand 15 rounds in.
See you in the box!
Class times are different today,
8am, 9am, and 12pm
Special surprise WOD. I know you all love it when I say stuff like that!!! The surprise WOD was CINDY - and as you can see she struck again... That would be my little brothers hand 15 rounds in.
See you in the box!
Friday, September 4, 2009
Saturday, September 5, 2009
Today this is not BattleBorn CrossFit
THIS IS SPARTA!!!!
300
25 Pull ups
50 Deadlifts
50 Push ups
50 Box Jumps
50 Floor Wipers
50 KB Cleans (25 each arm)
25 Pull ups
See you at 9am
THIS IS SPARTA!!!!
300
25 Pull ups
50 Deadlifts
50 Push ups
50 Box Jumps
50 Floor Wipers
50 KB Cleans (25 each arm)
25 Pull ups
See you at 9am
Fight Gone Bad Fundraiser
Hey guys on Sept 26th, there is a FGB challenge across the board - it is to support
Wounded Warrior Project
and
Athletes For A Cure - Prostrate cancer research.
I have included the link, and if you guys are interested please respond via email or the blog and I will set up our team, and we will have a $5 or $10 buy in that day for the WOD, and send the money on. :-)
http://www.Fgb4.org?/
Wounded Warrior Project
and
Athletes For A Cure - Prostrate cancer research.
I have included the link, and if you guys are interested please respond via email or the blog and I will set up our team, and we will have a $5 or $10 buy in that day for the WOD, and send the money on. :-)
http://www.Fgb4.org?/
Friday 4, September 2009
Good morning ladies and gentlemen, it is a beautiful Friday before a wonderful 3 day weekend!!!!
REMINDER - Monday hours are 8 and 9am, and then one last class at noon. :)
WOD for today is
21 strict press
400m run
21 push press
500m row
21 push jerk
400m run
42.5kg is the RX weight.
REMINDER - Monday hours are 8 and 9am, and then one last class at noon. :)
WOD for today is
21 strict press
400m run
21 push press
500m row
21 push jerk
400m run
42.5kg is the RX weight.
Wednesday, September 2, 2009
Thursday 3, September 2009
This was a WOD from 4-1-09 (and no it ain't no joke)
8 rounds of
1 min kettlebell swings 20kg
1 min goblet squats 20kg
Score total reps
16 mins total - do you feel the burn already?
8 rounds of
1 min kettlebell swings 20kg
1 min goblet squats 20kg
Score total reps
16 mins total - do you feel the burn already?
September - Info
Labor day hours
9am
and
Noon
for regular CrossFit classes.... SST let me know I am thinking one big happy family at 8am - email or comment on blog to let me know for sure! :-)
Wednesday September 16th
70's dress up day - Summer Of Love!!!! Wear your 70's workout attire and kick some booooty on the WOD that day!
Friday September 25th
Paleo - esk , Zone pot luck night 7pm!!!!!!!!!
alena@battleborncrossfit.com
Love ya guys!!!!
9am
and
Noon
for regular CrossFit classes.... SST let me know I am thinking one big happy family at 8am - email or comment on blog to let me know for sure! :-)
Wednesday September 16th
70's dress up day - Summer Of Love!!!! Wear your 70's workout attire and kick some booooty on the WOD that day!
Friday September 25th
Paleo - esk , Zone pot luck night 7pm!!!!!!!!!
alena@battleborncrossfit.com
Love ya guys!!!!
Tuesday, September 1, 2009
Wednesday 2, September 2009
Today we are going to work on some strength lifts that compliment one another.
Snatch
3-3-3-3-3
Snatch grip deadlifts
3-3-3-3-3
Start with a few nice easy warm up reps, then start loading your bar up, progressing in weight up until your fifth set which should be very close to failure if not at failure.
We last did Snatch strength on 7-23-09 where we did 7 single reps - snatch grip deads we have not done as a strength building movement, but have had it in a few WOD'S.
Snatch
3-3-3-3-3
Snatch grip deadlifts
3-3-3-3-3
Start with a few nice easy warm up reps, then start loading your bar up, progressing in weight up until your fifth set which should be very close to failure if not at failure.
We last did Snatch strength on 7-23-09 where we did 7 single reps - snatch grip deads we have not done as a strength building movement, but have had it in a few WOD'S.
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