New Years Day - Open House

Hey guys -

First please BE SAFE TONIGHT!!!

Reminder come on in tomorrow from 11am to 3pm with family and friends to have them check out the gym, and maybe partake in a easy light metcon to get their first day of the new year off to a great start. Giving your family and friends the gift of a healthy life is something they will have a hard time not thanking you for daily - so, start those loved ones off right with a great day at BattleBorn CrossFit!!! :0)

So, with that said I want to take this time to say thank you to all of you - MY CROSSFIT FAMILY! Your support, friendship, love, and caring have made this the most amazing year of my life. I could not imagine a day without seeing your faces, hearing your groans (lol), or getting that walk out the door hug - means the world to me. Please be safe tonight, and know always I love you, and your health, happiness, and safety are always on my mind.

Thursday 31, December 2009

HAPPY NEW YEAR'S EVE!!!!!

Fun day today with a rough metcon to get you going for tonight.

Strength:

Front squats

3-3-3-3-3-3

Push Press

3-3-3-3-3

Metcon:

AMRAP 20 mins

100m row
5 burpees
10 box jumps 24 inch
15 kettlebell swings 24kg

Wednesday 30, December 2009

Mid week - and I don't know about you, but Bugaboo destroyed me. It was worth every second, and every moan and groan today though!

Today we had some skill work and an easier metcon....


Strength:

Power Snatch

8 by 2

Metcon:

Death by (anything with death in it has got to be rough)

Push ups / 20m sprints

1st min = 1 push up, 20m sprint
2nd min = 2 push ups, 40m sprint

and on until you can not complete the allotted amount for that minute

New Years Eve Hours - Thursday Dec 31st!!!

Hey guys, so I have to work tomorrow :o(

So the NEW hours for tomorrow are as follows!!!!

6am
7am
10am
4pm

There will be NO 6pm class!

See you guys soon!

Tuesday 29, December 2009

Today we will be doing a WOD in honor of a family that has had pain I hope none of us ever have to endure. They are a strong family, and there request of having gym's take part in their WOD is a small thing in the light of our every day lives.

I have included the link to their page, so you can read more about the cause we are taking part in today.

http://www.curesmawod.blogspot.com/

Please post individually on their site, and I will post all of our times at the end of the day today.

SMA - Spinal Muscular Atrophy (SMA) is a motor neuron disease. The motor neurons affect the voluntary muscles that are used for activities such as crawling, walking, head and neck control, and swallowing. It is a relatively common "rare disorder": approximately 1 in 6000 babies born are affected, and about 1 in 40 people are genetic carriers.

So, please as we are struggling threw this WOD think of the families that are struggling threw a much worse pain than a few thrusters.

"Bugaboo"

200 thrusters 35/20kg

See you all in the gym today with a smile on our face and a love for a family and all the other families struggling with this disorder.

Monday 28, December 2009

Starting the week off with a good solid performance in strength and metabolic conditioning!

Strength:

Back Squat

5-5-5

No press today in strength but we have another great shoulder and upper body movement

Handstand holds

5 rounds of max effort with a 2 min rest in between

Metcon:

The VW

21-15-9

Bench press - body weight
Pull ups

CrossFit Games 2010 - OHHHH YEAHHHH!

Repost!

The Sectionals Qualifiers for the 2010 CrossFit Games is now up:

Nevada / Utah Sectional: February 27-28 283 E Gentile, Layton, UT 84041Nevada and Utah Regional Seeds: 20 men, 20 women

Click Here to register as an Athlete, Spectator, and Volunteer for the Sectional competition.

If you're interested in participating as an individual or part of our affiliate team for the 2010 competitive year, please post to comments and email alena@battleborncrossfit.com. Once we see who is interested we'll schedule some team meetings, additional training and in house qualifiers for the affiliate team.

CrossFit Radio Interview with Justin

Here is the link to the interview I recently did with Justin and CrossFit Radio...

The cool thing that I did not know, nor did Rob Ord is that we would be on the same show. Coach Ord is the creator of the "FMP" workouts we do on the weekends, and is a great coach, and wonderful person. So excited I was able to share the air time with him and Justin. :0)


http://journal.crossfit.com/affiliation/

Sunday 27, December 2009

We can all tell when Chandler picks the WOD -

21-18-15-12-9-6-3

Strict pull ups
Handstand push ups

Feel those shoulders burning. :0)

Saturday 26, December 2009

Ahhhhhh lets

"Party with the Girls" today

Kelly - 400m run
30 wall balls 20 lbs
30 box jumps 20 in
Angie- 20 pullups
20 pushups
20 situps
20 squats
Nancy-400m run
21 overhead squats
Helen-400m run
21 kettlebell swings
12 pullups
Fran- 21 Thrusters
21 pullups
Diane- 21 Deadlifts
21 Hand stand pushups
Annie- 50 Dougle Unders
50 situps
Karen-30 Wall ball shots

Post total time.

Thurdsady 24, December 2009

CHRISTMAS EVE - and do we have a WOD for you!!!

12 Days of CrossFit

1 Clean and jerk 60kg
2 Tire flips
3 HSPU
4 Box umps 24in
5 Burpees
6 Wall balls 20lbs
7 Kettlebell swings 24kg
8 Dumbbell squats 30lbs
9 Push ups
10 Abmat weighted situps 20lbs
11 Pull ups
12 Dumbbell walking lunges 30lbs

Performed just like the song 12 Days of Christmas -
1 C and J,
2 Tire flips, 1 C and J,
3 HSPU, 2 Tire flips, 1 C and J

and on till you get to the last round staring with 12 lunges all the way down to 1 clean and jerk.

Wednesday 23, December 2009

Mid week is a great day for skill work.

Cleans - squat cleans, power cleans, hang cleans, you pick it and we will work on the movement.

Metcon:

10 rounds

3 deadlifts 140/90kg
5 clapping push ups
7 GHD situps

YEAHHHH!!!!

Tuesday 22, December 2009

Hope everyone is enjoying the strength based WOD's like I am. (maybe not today since I missed my new PR on deads - but...)


Strength:

Deadlifts

1-1-1-1-1 (add 2.5kg to last lift for new PR)

Strict Pullups

3 x max rep

Metcon:

8 rounds of

5 power snatch 42.5kg
200m row

HOLIDAY HOURS!!!!

Hey guys - hours for the next few days....

Thursday December 24th - Christmas Eve

9am
and
Noon

Friday December 25th - Christmas Day

Everyone says closed - but we all know I will be at the gym sometime. :0)

Thursday December 31st - New Years Eve

9am
and
Noon

Friday January 1st - New Years Day

Open House

11am to 3pm - bring all your family and friends and kick the new year off right - we all have that one friend who thinks about coming, but never does - so today is the day to get them in!

See you soon!

Monday 21, December 2009

It's Monday after our CFE certification - and it was awesome!

Strength:

Back squats

5-5-5 (add 2.5lbs to last squat day)
first set 85% of max, second set 95% of max, third set new PR 102% of max

Strict Press

5-5-5

Metcon:

4x

21 kettlebell swings 32kg
21 knees to elbows
21 double unders

CrossFit Endurance hits BattleBorn CrossFit

WOW!!!

Marc and Carl were amazing instructors/coaches this weekend. I can not say thank you enough to both of them for coming with the knowledge and the ability to hand it on to others like they did.

We at BBCF, and I am sure I speak for the others attending the certification THANK YOU!!!

So, with that said - of course we will be cycling in the CFE warm-up drills etc. a few days a week plus be on the look out for a Endurance class a few times a week as well. With the certification this past weekend, we know have 5 CFE Level 1 instructors at the gym. Woot Woot!

Friday 18, December 2009

YAY it is almost Christmas. :0)

Strength:

Power Cleans

3-3-3-3-3

Metcon:

4 x 500m row (sprints)

We are all a little beat up after this weeks work so today we are taking a nice sprint on the rower - and there is no penalties (WOW she loves us you think to yourself)

Class weekend on Dec 19th and 20th

NO CLASS THIS WEEKEND - we have the Endurance Certification both days.

There is still time and space if you want to join us during the certification this weekend.

Will be an amazing certification and a great time to figure out what or why your times may be lacking when it comes to the endurance aspect of the WOD's!

Thursday 17, December 2009

Today was a destroyer of the shoulders day. I mean literally a destroyer!

Strength:

Back Squat

3-3-3-3-3 add 5lbs or 2.5kg from Monday's lift

Bench Press

3-3-3-3-3 add 5lbs or 2.5kg from last weeks lift

Metcon:

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

Over head squats 60kg/40kg
Hand stand push ups

All I have to say is really????

Wednesday 16, December 2009

We are in the middle of week two of our strength and metcon WOD's, and though we may be sore, we are improving daily by leaps and bounds!

We did not have "strength" today we had a skills day - so we worked on snatch lifts today. Not a lot of weight, but some solid lifts.

Metcon:

4 rounds of

Thrusters 1 min - 60kg
rest 1 min
Wall balls 1 min - 20lbs
rest 1 min
Row for calories 1 min
rest 1 min
Burpees 1 min
rest 1 min

So, working a solid minute with a minute rest between each movement - scoring total reps each round, and a total score of all the rounds for a final score.

Tuesday 15, December 2009

Awesome day today - the 10am class has been growing daily - that is great! Thanks to everyone at every class you guys are AMAZING!

Strength -

Deadlifts

1-1-1-1-1
adding 5lbs (2.5kg) to the weight you finished on last week - looking for new PR'S to start showing up next week.

Ring pull ups

3 sets of max reps

Metcon -

"Lizze"

12-9-6-3

Power Cleans 85kg / 55kg

Ring Dips

Nice job today for everyone - 3 RX'D on the WOD, nice job Kevin, Chandler, and J.C.

Monday 14, December 2009

Strength movements for today

Back Squat

5-5-5 (add 5 lbs or 2.5kg to last lift)

Push Press

5-5-5

Metcon for today

5 rounds

12 right arm kettlebell power snatch 24kg
12 left arm kettlebell power snatch 24kg
12 push ups
100m row - or sprint the length of the gym 2 times (touch each wall twice)

Sunday 13, December 2009

Sorry for the delay on this posting guys!

The Crippler (in one way or another)

30 body weight back squats
run 1 mile or row 2000m

:0)

Saturday 12, December 2009

We love Saturday's, we love it we love it....

Row 1000m

8 rounds of 2 mins on 1 min rest

wall balls (balls vary in weight from 8 to 20lbs - start at one end and move down the wall ball to ball until your 8 rounds is done.)

Row 1000m

Love it Love it

At 10am we will be doing Lumberjack 20 again for those of us who missed it, and those of us who did it with a vest last tme. :-)

Friday 11, December 2009

Strength:

Power cleans

3-3-3-3-3

WOD:

21-15-9

Dumbbell hang cleans 45lbs
Burpees

WOW those sub 10 min WODs can be so freaking brutal! Love it!

Thursday 10, December 2009

Its a beautiful cold day for some back squats!!!

Strength:

Back Squats

5-5-5

Strict Press

3-3-3

WOD:

AMRAP 15 mins

3 power snatch 75% max 1 rep
3 pull ups
6 push ups
9 box jumps


And for your viewing pleasure a great post from youtube - FYI harsh language, so don't watch it in front of the kids. :-)

http://www.youtube.com/watch?v=nppzGV1U8y8

Wednesday 9, December 2009

I'm loving the CrossFit Football stuff.

Today was a nice strength day with a great metcon at the end.

Strength:

Deadlifts
5 heavy singles

Strict pull ups
3 sets as many reps as possible - if bands are needed to achieve a good showing a - o.k.
If you hit 20 strict pull ups your adding weight. :0)

Metcon:

10 Power cleans 75% of 1 max rep
20 Push ups
9 Power cleans
19 Push ups
8 Power cleans
18 Push ups
7 Power cleans
17 Push ups
6 Power Cleans
16 Push ups
5 Power cleans
15 Push ups
4 Power cleans
14 Push ups
3 Power cleas
13 Push ups
2 Power cleans
12 Push ups
1 Power clean
11 Push ups

YEAHHHHHH!!!!

Great job everyone!

Also, I know the weather is crazy right now, and people drive like IDIOTS but with adding the strength aspect in we need to get started with class at exactly 15 minutes after - so your warm up is done, and Bergner warm up has also been completed. If you get in late, get warm, and get started. :0)

Strength work should take no more than 15 mins - leaves us 30 mins for our WOD, and cool down stretching.

Tuesday 8, December 2009

Today was a fun one.

Strength work was

Front squat
5-5-5

Bench Press
5-5-5

WOD -

AMRAP 15 mins

1 push press 65% body weight
1 strict pull up

3 push press
3 strict pull ups

5 push press
5 strict pull ups

Compliments of CrossFit Football

Monday 7, December 2009

Fight Gone Bad

3 rounds of
1 min each movement for total reps and calories on row
1 min rest between 5 minute rounds

Row
Wall ball 20lbs
SDHP 35kg
Box jumps
Push Press 35kg

Great job to everyone, especially Kathy and Brian for blowing their PR's out of the water!!

I'm BACK!!!

Hey guys, so glad to be home! Not so happy about the snow, going from 90 degrees to 22 in less than 13 hours was crappy! :0)

Checking my emails, and I am always a big fan of this web page so thought I would post the link o a great article about eating, health, relaxation, sleep an life. Hope you enjoy - and see you for FGB tomorrow in the box!

http://www.fitnessspotlight.com/2009/11/29/get-healthy-now/?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+LifeSpotlight+%28Fitness+Spotlight%29&utm_content=Yahoo%21+Mail

Saturday, December 5, 2009

A WOD to honor our fallen heroes:

20 Deadlifts (125kg)
Run 400m
20 KB swings (32kg)
Run 400m
20 Overhead Squats (52.5kg)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Thanks to everyone who came in to the box today. It's great to see such a good turnout for this and any hero WOD!

www.cflumberjack.org

Friday, December 4, 2009

Great strength day in the box today!

Back squats:
1-1-1-1-1-1-1

Followed by:
AMRAP in 12 minutes of:

5 Kb Swings (24kg)
7 Back Extensions
9 Double Unders

Nice work today!

Lumberjack WOD Saturday December 5

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as, Lumberjack Crossfit . Four members of that affiliate were killed.

On December 5th, we need to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.

Let's all show up tomorrow and do this WOD to support the community. I want to see a huge turnout for this at BBCF in order to show our support. This is a HERO WOD let's honor our heroes!

Donate Here: http://www.cflumberjack.org/ or
https://www.rapidreghost.com/cfhf/FundraiserPage.php?frID=126 (this is the page I have set up for donations.)

Thursday, December 3, 2009

Joshie


In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

3x

• 40 pound Dumbbell snatch, 21 reps, right arm
• 21 L Pull-ups
• 40 pound Dumbbell snatch, 21 reps, left arm
• 21 L Pull-ups

Tuesday, December 02, 2009

Today's we had a hard and heavy metcon, which was:

"15"

5-10-15
Thrusters (60kg)
Box Jumps (24" or 30")

We saw some excellent results today!

A Paleo type hunter gather diet is actually......good for you!
http://www.ncbi.nlm.nih.gov/pubmed/19209185?dopt=Abstract

Tuesday, December 01, 2009

Today was a beautiful day for an awesome WOD!

Run 800m
100 Push-ups
50 Body weight Deadlifts
Run 800m

We saw some amazing times today from everyone! Keep up the good work!

Hello from Cancun

Hi guys, I know it is silly to say this, but.....

I MISS YOU ALL SO MUCH!

Cancun is cool and all, but BBCF IS SOOOOOOO MUCH COOLER!!!!

Love you guys and see you soon!