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!
Thursday, December 31, 2009
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.
Wednesday, December 30, 2009
Today we had some skill work and an easier metcon....
8 by 2
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
Tuesday, December 29, 2009
Monday, December 28, 2009
No press today in strength but we have another great shoulder and upper body movement
5 rounds of max effort with a 2 min rest in between
Bench press - body weight
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 firstname.lastname@example.org. Once we see who is interested we'll schedule some team meetings, additional training and in house qualifiers for the affiliate team.
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)
"Party with the Girls" today
Kelly - 400m run
30 wall balls 20 lbs
30 box jumps 20 in
Angie- 20 pullups
21 overhead squats
21 kettlebell swings
Fran- 21 Thrusters
Diane- 21 Deadlifts
21 Hand stand pushups
Annie- 50 Dougle Unders
Karen-30 Wall ball shots
Post total time.
Friday, December 25, 2009
12 Days of CrossFit
1 Clean and jerk 60kg
2 Tire flips
4 Box umps 24in
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, December 23, 2009
Tuesday, December 22, 2009
1-1-1-1-1 (add 2.5kg to last lift for new PR)
3 x max rep
8 rounds of
5 power snatch 42.5kg
Thursday December 24th - Christmas Eve
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
Friday January 1st - New Years Day
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, December 21, 2009
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
21 kettlebell swings 32kg
21 knees to elbows
21 double unders
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!
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)
Friday, December 18, 2009
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!
3-3-3-3-3 add 5lbs or 2.5kg from Monday's lift
3-3-3-3-3 add 5lbs or 2.5kg from last weeks lift
Over head squats 60kg/40kg
Hand stand push ups
All I have to say is really????
Wednesday, December 16, 2009
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.
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, December 15, 2009
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
Power Cleans 85kg / 55kg
Nice job today for everyone - 3 RX'D on the WOD, nice job Kevin, Chandler, and J.C.
Monday, December 14, 2009
5-5-5 (add 5 lbs or 2.5kg to last lift)
Metcon for today
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, December 13, 2009
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.)
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, December 11, 2009
Thursday, December 10, 2009
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. :-)
Wednesday, December 9, 2009
Today was a nice strength day with a great metcon at the end.
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)
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
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, December 8, 2009
Monday, December 7, 2009
3 rounds of
1 min each movement for total reps and calories on row
1 min rest between 5 minute rounds
Wall ball 20lbs
Push Press 35kg
Great job to everyone, especially Kathy and Brian for blowing their PR's out of the water!!
Sunday, December 6, 2009
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!
A WOD to honor our fallen heroes:
20 Deadlifts (125kg)
20 KB swings (32kg)
20 Overhead Squats (52.5kg)
20 Pullups (Chest to Bar)
20 Box jumps (24")
20 DB Squat Cleans (45lbs each)
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!
Friday, December 4, 2009
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!
https://www.rapidreghost.com/cfhf/FundraiserPage.php?frID=126 (this is the page I have set up for donations.)
Thursday, December 3, 2009
Wednesday, December 2, 2009
Today's we had a hard and heavy metcon, which was:
Box Jumps (24" or 30")
We saw some excellent results today!
A Paleo type hunter gather diet is actually......good for you!