There is NOTHING in Reno that can come close to our program!

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.


All levels welcome - come in and try a week free!

Tuesday, March 31, 2009

Wednesday 1, April 2009

First, would like to say thank you to all the members, friends of, for making Tuesday an AMAZING day! Thank you, Thank you!!!

With that, we have a fun WOD today involving kettle bells. :0) It is a love hate relationship with these things, I dread using them, but I love it when I am done!


1 min kettle bell swings
1 min goblet squats
30 second rest

Score is total number of combined reps.

What is CrossFit

The CrossFit workouts develop 10 aspects of physical fitness: cardiorespiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance and accuracy.

The CrossFit workouts are designed in such a way that the exercises in the program change frequently. What is the benefit of frequently changing your workouts?

Doing so keeps your body constantly guessing as to what is coming next, hence your body does not adapt to any particular exercise.

The CrossFit workouts are also designed to develop a metabolic capacity capable of doing endurance and high-intensity exercise. The goal is to build the broadest and most general fitness possible. Our specialty is not specializing.

Monday, March 30, 2009

Tuesday 31, March 2009

Power Cleans



1 arm dumbbell thrusters

Sunday, March 29, 2009

Monthly Paleo Night

This Friday the 4th, we have Art and Flor's daughter in town. We need to have our monthly Paleo night, so what better time than this Friday. Lets do our very own Paleo Pizza night at the gym.. Bring your favorite Paleo Pizza concoction, and after our Friday night WOD grub down on some food. If you don't have a fave Paleo Pizza, bring your own dish and lets celebrate another great month with wonderful people at the BBCF!!!

Hope to see you all there - bacon, chicken, beef, egg, you name it we are on for PALEO PIZZA night!

Monday 30, March 2009

HAPPY MONDAY BattleBorn CrossFit!!!!

An all time favorite


With pull ups and squats

So, always adds up to 21.... Start with 20 of either pull ups or squats, and 1 of the other movement. Work your way down the ladder until you end up with 20 of the second movement, and 1 of the first movement.

Saturday, March 28, 2009

Today you have a choice of one of the below WODS - this was our entire workout minus a few things for team Bravo last Saturday...

We(Mel, Chandler and myself) have been challenged to get the second and third WOD done in under 20 minutes by Coach Ord, so here we go... :) You can of course sign up with us to do the second and third phase - we always love the company!!!

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

100 Thrusters (45lbs / 65lbs)

5 Rounds of:
10 Dead Lift (95 / 135 / 225)
10 Box Jumps (24″ box)
10 Kettlebell Swings (35 / 55)

If time is less than 25 minutes:
Run 400 Meters

Friday, March 27, 2009

Saturday 28, March 2009

Happy Saturday to you all!

Beautiful day, time for a beautiful WOD!

21 one handed ball slams
15 burpees
9 staggered box jumps
400m sprint (meaning this is not to be treated as one of our nice easy laps, give each 400m all that you can)
1 min rest after each round if needed. :)

See how nice I truly am. HAHA!

Paleo Cookies - old post reposted

Paleo Cookies

2 cups raw honey (Mothers Market has some excellent raw organic honey)
2 cups ground walnuts (grind them in food processor)
4 cups ground almonds
1 tsp cinnamon1 cup dried fruit (raisins or cranberries)***
3 Scoops of Whey Protein totalling 150 grams of Protein if desired***

Pre-heat oven to 350 degreesLightly grease cookie sheet ( I use Pam spray)
Warm honey in sauces pan until melted and cool slightly
Place the ground nuts and cinnamon (Protein Powder) in a large bowl and mix together
Pour melted honey onto nut mixture and stir until well blended
Stir in dried fruit
Place the mixture onto cookie sheet and spread it evenly to meet all edges
Bake for 15-20 minutes.I
let cool in pan for at least 2 hours to set and then cut in to squares.
If you can let it sit over night the cookies come out really nice.
It is helpful to put the squares into muffin papers or on wax paper for the obvious sticky consistency of the cookie.
When we did the math we found the cookies lacked enough protein to be Zone friendly.
If you want to experiment add Whey Protein Powder to the mix and up the protein for a more

Zone friendly snack.

More Paleo Receipes - via SAM :)

Quiche- no crust-
10 eggs
1 can coconut milk
fillings all optional, but any meats need to be cooked first--
I used 10oz frozen spinach and mushrooms, turned out awesome!!!
I also made another with cooked ground turkey and yellow onions!!!! so good!!!!! yum
pre heat oven to 375
Mix all ingredients and pour into baking dish cook for approx 30-35 min- stick toothpick in middle and make sure it is set.
Paleo chicken pizza
turn on broiler
Place chicken breast between wax paper or plastic food wrap, use mallet to pound chicken (from middle out) into a flat thin crust.
Reduce oven to 375 degrees
spray evoo on both sides, place in broiler and broil each side for 1.5 min- remove
Now top with choice of toppings-
I used- stewed tomatos, green peppers, oinons and mushrooms
place back into oven for approx 2-30 min, depending on toppings,
**FYI*Note** I noticed that broiling both side of chicken first preserves all the juices in the chicken so does not dry out__________________________________________________________________________________________________________
Just made this yesterday
Roast chicken
small chicken from costco 2 per package only cost $10.
ingredients for rub:
4 tsp salt- 2 tsp paprika- 1 tsp onion powder- 1 tsp dried thyme- 1 tsp white pepper- 1/2 tsp cayenne pepper-
1/2 tsp black pepper- 1/2 tsp garlic powder- 2 onions
place all ingredients, except onions in bowl and mix together.
clean out chicken cavity, rinse chicken and pat dry with paper towels inside and out. Stretch the skin out and pull off of chicken use knife if necessary, rub the spice mix inside and out onto chicken, put some under the skin too.
Cut yellow onion into 4 quarters and shove into the chicken cavity- double wrap chicken in plastic food wrap, refrigerate over night or at least up to 10 hours-
preheat oven to 250, remove plastic wrap, place in roasting pan, bake uncovered for 5 hours or internal temp of 180, let sit for 10-15 min before cutting.
If only cooking 1 small chicken reduce cook time to 3-3.5 hours.
made this last night I know some people may not eat bananas due to sugar, but if my calculations are correct (probably not though) it should only be approx. 2 grams of sugar per piece that is not bad!!!
2.5 or 3 bananas (I use 3 is small or 2 large and 1/2 small)
2.5 cups walnuts (can use other nuts, I like walnuts)
1 cup coconut
mix all ingredients in food processor, (I chop my walnuts first then throw in the rest and mix)
dump into a mixing bowl and ass 2 eggs mix together, **optional**I also added 1 tbsp of vanilla, could not taste it though.
spray baking pan with coconut oil or evoo.
preheat oven 375, bake for 20 min, they will be moist,

Paleo Receipes

Jerad 's Paleo Pizza

So none of these are measured, I was just guessing because of the size of the pan I used.

2 parts macadamia nuts to 1 part walnuts, chopped in a food processor

because of the macadamia nuts, this will be a paste, and will hold together pretty well. Almost like a cookie dough.

spread nut mixture into greased cookie sheet or pizza pan and place in preheated oven on 375, and bake just nut mixture for 20 minutes, until golden brown. Remove from oven.

Take spaghetti or pizza sauce and distribute evenly over "crust"
because the nuts are not cohesive like dough, it will slightly pull apart as you are spreading the sauce.

Add other pizza ingredients over sauce as desired, I used Mozzarella cheese, turkey pepperoni, low sodium bacon, garlic, and onions

Bake entire pizza for 15 minutes @ 375
let cool, slice with pizza slicer or knife
eat with a fork and enjoy.

honestly, I thought this could turn out really bad, but it turned out to be completely delicious and a very nice alternative. This is something I would eat while not on a diet.

post what other variations and ingredients you used.

Sam's Paleo Pizza (Alena's version from last night)

Chicken breast - hammer out with flat end of meat tenderizer to a nice thin piece of chicken.

Spray both sides with a light coat of olive oil spray.

Place in the broiler - about a minute on each side. (keeps the chicken moist)

Pull out of broiler, heat oven to 400 degrees.

Place toppings of your choice on the "pizza crust" - I made 4 different ones, with marinara sauce, turkey pepperoni and cheese as one. Another was bbq sauce, squash, garlic, mushrooms, and cheese. A marinara sauce, turkey pepperoni, mushrooms, and cheese as another. And the last was bbq sauce, turkey pepperoni, garlic and cheese.

Bake on 400 degrees for about 20 minutes.


Quiche - (Sam told me her version I changed it a little)

Almond meal and egg whites - did not measure this, so just make a nice dough/paste.
Sprayed glass baking dish with olive oil spray, placed dough in dish in about a 1/4 inch level around the bottom, baked in the oven on 400 degrees (made right after paleo pizza) for about 15 mins, pull it out make sure still moist, but not sticky to your hands gooey.

Squash, garlic, and mushrooms - cut up small pieces, sauteed in a pan with butter first.
Turkey - I took pre cut turkey breast strips, lightly cooked (no pink)
Eggs - 5 whole eggs, 1 cup of egg whites.

Mixed all the ingredients together, placed in glass baking dish on top of baked almond crust - cooked for about 20-25 minutes - until the insides are done. Added a light coat of cheese on top for good measure. :-)

Had it for breakfast today, and it was really good!

Thursday, March 26, 2009

Friday 27, March 2009


1000m row
50 thrusters 20kg
30 pull ups

short and sweet!

Wednesday, March 25, 2009

Thursday 26, March 2009

This one should be a good one....

A variation from (this is the guy with crazy push ups and pull ups)

400m sand bag carry/plate carry - for most of us, this will be a plate carry.
Men 20-40kg (one in each hand if you go w/ 40kg)
Woman 10-30kg (one in each hand if you go 20 or 30kg)
15 plate cleans - using one of the plates you carried - men if you do the sandbag, you can use the bag or a 20kg plate
400m run - no weight. (should feel light as a bird on this one)

Sounds fun! See you all in the box. :)

Tuesday, March 24, 2009

Wednesday 25, March 2009

This one was brought to my attention at the CrossFit Level 1 cert, and I almost pee'd myself with excitement. (Ask Mel)


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!

Monday, March 23, 2009

Tuesday 24, March 2009

Following an AMAZING job from all the Paleo Challenge, and non Paleo Challenge we have a good technique/strength day...

Dead lifts

5-5-5/5-5-5 (Beginner to Intermediate)

5-5-5/5 (Advanced)

Please feel free to do either set, advanced or beginner. Build up in weight on the first 3 sets of 5 until you reach what would be your max weight. If you choose the beginner to intermediate set, building up to failure on the last set. If you choose the advance, this is a single set of your max weight.

For our short sweet end of the strength metcon we have one Drew told us about in his travels.

Tabata row (sprints)

20 seconds on 10 seconds off for 4 minutes.

Ah, she is letting us off easy today huh? Nope, you have to reach 100m in the 20 seconds or there is a penalty of 5 burpees per missed 100m. To be performed after your 4 mins of all out rowing glory!!!

I feel the love as your reading this. :)

Sunday, March 22, 2009

Monday 23, March 2009

OK, for those of you who were able to make it in on Sunday great performance....
For those of you who did not make it in, you have Fight Gone Bad, pictures and measurements today. :)

The regular WOD for today is


Row 500m
15 weighted sit ups
10 uneven push ups
5 pull ups - there are NO bands today, so that means you will do 15 FULL jumping pull ups
Run 400m

This one is going to be a fun!

Saturday, March 21, 2009

Sunday 22, March 2009

Three weeks down in the BattleBorn CrossFit Paleo challenge.

I am so proud of everyone and the dedication, desire and losses you have already shown. :-)

So, today we have our bench mark WOD of

Fight Gone Bad

along with weight, measurements, and pictures!!! Yeah!

Great job everyone!!!

Friday, March 20, 2009

Saturday 21, March 2009

Starting the weekend off with a goodie.....

5 x

10 burpees
50 m sprints
10 tuck jumps

jog back to the line

do the round over again :)

Reminder FMP is at 10:30am

Thursday, March 19, 2009

Friday 20, March 2009

"24" - my favorite number

22 box jumps / 2 squats
20 box jumps /4 squats
18 box jumps / 6 squats
and on down till your last set is
2 box jumps / 22 squats

see the patter here - adds up to 24.

Great job this week - see you all for another amazing BBCF WOD!
....something we should all remember.

A 92-year-old, petite, well-poised and proud man, who is fully dressed each morning by eight o'clock, with his hair fashionably combed and shaved perfectly, even though he is legally blind, moved to a nursing home today.

His wife of 70 years recently passed away, making the move necessary.

After many hours of waiting patiently in the lobby of the nursing home, he smiled sweetly when told his room was ready. As he maneuvered his walker to the elevator, I provided a visual description of his tiny room, including the eyelet sheets that had been hung on his window.

I love it,' he stated with the enthusiasm of an eight-year-old having just been presented with a new puppy. Mr. Jones, you haven't seen the room; just wait.'

'That doesn' t have anything to do with it,' he replied. Happiness is something you decide on ahead of time. Whether I like my room or not doesn't depend on how the furniture is arranged .. it's how I arrange my mind. I already decided to love it.

'It's a decision I make every morning when I wake up. I have a choice; I can spend the day in bed recounting the difficulty I have with the parts of my body that no longer work, or get out of bed and be thankful for the ones that do.

Each day is a gift, and as long as my eyes open, I'll focus on the new day and all the happy memories I've stored away. Just for this time in my life.

Life is like a bank account. You withdraw from what you've put in. So, my advice to you would be to deposit a lot of happiness in the bank account of memories!

Thank you for your part in filling my Memory Bank. I am still depositing.

Remember the three simple rules to be happy:

1 Free your mind from worries.

2 Live simply.

3 Give more.

Wednesday, March 18, 2009

Thursday 19, March 2009

Pulled this one out of the Hopper Deck...

Sounds fun and tough all rolled into one.

150 kettle bell swings for time. Pick a challenging weight and go for it!

Mel and I saw a sweat shirt in Aromas, and I just thought of it...


Tuesday, March 17, 2009

Wednesday 18, March 2009

After yesterday and "Badger" today will be a nice solid strength day.

Push press 3,2,2,2,1,1,1,1,1

The first triple should be with about 75% of your 1RM. So, if your max is 185# do 3 with 135#. Then go 80%, 85%, 90% for the doubles and 102% or so for the first single. Back off to 75-80% for the remainder of the singles. This uses up your "extra" strength, (like we have any at this point) allows a mental break, (this is where you look at me and give me the WTF look) and gives you reps to focus on form when already fatigued (what I really want you to focus on here - form).


Plus we have a recommended tabata of side planks, and plank (Thanks JB) So,this will be an 8 minute cycle.

Monday, March 16, 2009

Tuesday 17, March 2009

HAAAA - I am rested and back!

So, today is a workout that should of gone in last weeks rotation, but there was not enough days in the week.


3 rounds of

30 squat cleans 42.5kg
30 pull ups
800m run

This WOD was named after Navy Chief Special Warfare Operator Mark T. Carter

Also, gives me a chance to work on my amazing squat cleans I learned this weekend - ha amazing - good joke!

Amazing Things I learned....

There were so many amazing individuals at the cert this weekend, and so much knowledge and advice I am slightly overloaded. With Mel, and Jason being with me though I was able to organize a few of the thoughts and set some new "standards" for the gym right away. I am sure as I have time to look back over my notes and utilize more of the thoughts - we will have a few more changes. :)

Class times as we all know are:

7am, 10am, 4pm, 6pm
9am, 4pm

So, with that schedule we will adhere to the new BattleBorn CrossFit warm up and cool down policies...

Warm ups will now vary daily as does our workout. The coach will do the warm ups with you, to ensure everyone is doing the same thing, correct and safe as well as to make sure we are all done and ready by 15 after the hour. If you are not able to get there by the start of the warm up - the coach will have a "late" warm up for you to do, so that you can get right into class time with everyone else. :-) Both days at the cert, we had our coaches doing/coaching the warm ups with us, and it was an amazing time saver and warm up.

If you get to the box early, and want to practice on your skill work (push ups, pull ups, muscle ups, etc.), or any other pre WOD work or stretches - please fell free to do so. Please note that because you are there and a coach is there, does not mean you will get to start class warm ups early, or that the coach will be coaching you threw any movement. Most of the time this happens at the 5:00 hour, this needs to be Coach Jason and my time to get our workouts done.

Cool downs will now also be done as a group at the end of class. The cool down will mainly consist of what we have been doing for our pre WOD stretches - supine scorpion, knee bends, with a few other nice ease down movements.

Thank you all for being a part of the amazing growth we are having, and understanding that with this growth we have to pull everyone in and get everyone on the same path and going at the same time to utilize your time and devotion to your overall fitness and health!!!

Monday 16, March 2009

Today is an easy day - I was toooooo tired to post the blog at 2:00am this morning, or do what was originally planned for today.

2000m row for time
followed by
tabata squats

Sunday 15, March 2009

BattleBorn CrossFit WOD
Alena's adventures in Aromas (small tidbit)

Rob Ord

Full Mission Profile

Saw it on the board and looked AWESOME! Sad I missed it, but do have to tell you that our Level 1 Certification in Aromas was AMAZING!

We had car troubles, and got to the hotel waaaayyyyy late, had to get uyp waaaayyyyy early, but still it made the trip more memorable.

Mel and I's WOD's consisted of:

Saturday morning - tabata squats - my low was 15, I think Mel was 20
We had lots and lots of static holds on all of our "foundation" movements - who would of thought static holds and PVC pipe would literally kick my ass so much.

Saturday afternoon - Modified Fran - 30 seconds on 15 seconds off - 8 rounds - score was total of both movements Thrusters and Pull ups. Kicked ass on the thrusters, but man the pull ups got me. The bars were wider, and no tape for grip - was a tough one that is for sure....

Sunday afternoon - Death by the CrossFit Ranch Hill (not really the name, but that is what it was like) - Run up the hill, (the one you see on the CrossFit Games) back down, the 3 rounds of 15 plate clean and squats, with 15 chest to ground push ups, followed by another run up and back down the hill. Let me tell you, my quads were on fire!!!!! Total time for me was 9:19, and again I think Mel was like 8:42ishhhh...

500m row for time, this one was optional - but you know me, if it is for time, and someone posted a time I am on it. So, this was my workout - long limbs, rowing - Hell Yeah... So, the top girl had scored 1:52, top guy 1:32, I knew I could beat the girl, and come close to the guy... Anyway, my time is ass kicking, then that last 150m I thought my quads would blow up. I still beat any girls time (per Freddy Camacho) in any of his Level 1 cert's with a time of 1:41.4... Sweet - I am pretty sure fresh I would of hit 1:33. :-)

So, with that short little dissertation of my WOD's , I would like to say - HAHA that was fricking SWEET - can't wait for my Science of Exercise cert in April, and my barbell cert in May! :-)

Thanks to everyone who came to class Saturday and Sunday, and to Chandler and Justin for outstanding coaching while I was gone!

See you all Monday - which is today! :-)

Friday, March 13, 2009

Saturday 14, March 2009

Thank you all for a wonderful week in honoring the brave souls who fight, defend, and protect us all every day in this great country.

The last military WOD of the week is none other than....


25 pull ups
50 dead lifts at 60 kg
50 push ups
50 box jumps 24 inch box
50 floor wipers
50 one arm kettle bell clean and press
25 pull ups

What better way to end the week than with a Spartan yell! I want to hear that yell all the way in Aromas, California! (But let's make it "We are BattleBorn CrossFit!!!"

Thanks everyone, see you Monday and have a great time at the FMP tomorrow!!!!

Thursday, March 12, 2009

Friday 13, March 2009

Today is a special made workout with a few movements I just tried for the first time myself a few weeks ago....

So, we will start this WOD with the fact that it is a short and sweet one. :)


Fire fighter thrusters - 20kg bar - scale accordingly

20m sprints

Virtual shoveling - 20 kg bar with a 10kg plate on one end - also requires a 24in box - scale weight and box accordingly

Sit ups

Again performed in a circuit style workout. Total time is 20 minutes - 20 seconds on, 10 seconds off!


Hi guys, the FMP will be on Sunday this weekend. All are invited it is at 9:00am ONLY on Sunday, and will be coached by Rob Ord (the man)! There will be no 4:00 class on Sunday!!!

This means there will be NO FMP on Saturday at 10:30.... But regular Saturday class will still be held at 9:00am and 4:00pm. Classes will be coached by Chandler and Justin - thank you guys for your support and help with the box this weekend. :-)

Please all come, and show Rob your "Warrior Attitude" and what BattleBorn CrossFit brings and leaves on the box floor - EVERYTHING!!!!!!

Weigh ins will still be on Sunday at 5:00, Nichoel will be there to open the gym and let you come weigh. I will check your logs on Monday when I am back with my SWEET certification!

Wednesday, March 11, 2009

Thursday 12, March 2009

Following the format for the week, we have a hero WOD....


Run 800m forwards
Run 400m backwards

As many of you made the comments today, "I can't even run forward, let alone backwards." To that I say "Bring your helmet, we are all going to look funny!" HAHA

Tuesday, March 10, 2009

Wednesday 11, March 2009

Rob Ord's Dumbbell Complex - Rob is the West Coast Navy Seal Motivator, also the creator of BrassRing Fitness.

With this workout we are doing a 20 min ladder
During the 20 minute ladder, you would do the complex as follows,

The movements are:

Dumbbell push ups
Dumbbell dead lift
Dumbbell front squat
Dumbbell O/H press

the rounds are each movement, starting with 1 of each, then the next round would be 2 of each, the next would be 3 on up until your 20 mins is up. Your last full completed round is your score.

20% of body weight - so if you weigh 200lbs, you would hold a 40lb dumb bell in each hand.
Scale weight accordingly

Monday, March 9, 2009

Tuesday 10, March 2009

Staying in the theme for the week, we have a famous lady that kicks ass!

"G.I. Jane"

100 burpee pull ups - oh yeah feel the ass kicking she is handing down!

Sunday, March 8, 2009

Monday 9, March, 2009

First things First - GENE how did you do??? Post and let us know so we don't have to wait to see you! We all had you in our thoughts, and know you did amazing!

Second thing - Chandler what was the WOD today? Can only imagine you did just as amazing as yesterday. Congrats on your Endurance Cert.

OK, with all that said, to all the men and woman in the military, and civil service, this week at BBCF is dedicated in your honor.

I want to thank you all for the freedoms, liberties and safety my family and I have.

So, how do I do that you ask???? With a week of ass kicking workouts of course. Some are CF headquarter WOD's, one is a WOD by our one and only Chandler, and one is my own little concoction. Hope you all enjoy, and THANK YOU, IT IS AN HONOR TO HAVE YOU ALL PART OF BBCF!

"Tribute to the Navy Seal PST"

Row 200m
33 push ups
33 sit ups
6 strict or 15 kipping pull ups
Run 800m

Created and named by Chandler Walker

Saturday, March 7, 2009

Sunday 8, March 2009

Don't forget to set your clocks 1 hour forward... No excuses for not making the WOD today. :)

So, you know me and I have to capitalize on the beautiful weather we have in store for us.

We have two choices for today, a


Your choice, live, love, laugh!

Friday, March 6, 2009

Saturday 7, March 2009

This workout is compliments of Justin....


21 kb swings - 24 kg
15 box jumps - 24 in box
9 squat cleans - 42.5 kg

Reminder Full Mission Profile after 9:00am class for any who wish to join us.

Thursday, March 5, 2009

Friday 6, March 2009

Today will be a nice easy strength day for us BattleBorn CrossFitters....

Dead lifts

5-5-5-5-5 (failure on the last set)

Followed by an 8 min tabata of your choice.

See what a nice coach I am? :)

GOOD HABITS - 5 tips on How to start

Mark Sisson - Daily Apple (link on main page)

Putting the Pieces Together

Aristotle had this to share about habits: “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

The motivation for developing a positive health habit may come from the beckoning of a New Year, a firm nudge from your doctor or your ever-expanding waistline. While bad habits can almost miraculously get set in stone overnight, developing a good habit takes a bit more coaxing, commitment, deliberation and time. But you can become a true master at developing a good habit. You just need the tools and resolve to help you get there.

Here are five practical tips to transform your healthy pipe dream into a solid reality.


Anyone who has written a grant, business proposal, or college application, knows that just a few lines below writing your full name, you must state your objective. So let’s start our good habit forming right here. Set your own objective and be clear and specific about it. If the good habit you want to develop is to be active in some small way each day, or to swap out ice cream for fruit, then your road to health just started blazing with a string of green lights. A crisp and sharp objective gives you the resolve to take the consequent steps to execute your plan.


Don’t worry - You don’t have to own a crystal or burn incense to practice this good-habit-forming step. In fact, imagining what your life might look like with your health goal fastened securely and proudly to your low-rise jeans is a practice that is used by world-class athletes and leaders. Here’s why: As you mentally rehearse your health goal, your mind and body become trained to perform the skill or behavior. In doing so, you literally “intend” a specific outcome to occur. This visualized intention ups your experience and confidence even if the actual behavior hasn’t been put into action.
Visualize yourself in challenging situations that test your capacity to stick to your commitment. If your co-worker often beckons you to ditch the weight room for happy hour or if your mom, in all of her sweet maternal sincerity, feeds your break-up sorrows with homemade mac & cheese casserole and oatmeal raisin cookies, visualize yourself not caving to the temptation. Mentally-preparing for surprises and executing them in your visualization practice will effectively equip you to handle the real-life situation when it arises. And believe us, it will arise.


If you don’t succeed….yeah, yeah, you know the adage. But compadres, it’s true. As you go about making this new habit into a permanent one, aim for consistency rather than for how well you adhere to your newly-made commitment. For instance, your objective is to avoid all refined carbohydrates from Monday through Friday and you encounter three carb challenges throughout the course of your workday. You only cave to one. Rather than focus on the singular slip, get right back in there and stay committed to your cause.Experts can’t concur on how long it actually takes to form and establish a good habit. Most estimates put it at around a month or a bit less. Instead of measuring the success of your healthy habit by some deadline, measure it rather by your continued focus to recommit to your objective right after being sidelined.
As we’ve said before: It’s the day-to-day effort of putting one foot in front of the other; of making one primal choice at a time. In order to form a long-lasting good habit, you have to commit to the change every day. And then recommit to it the next day and the day after that.

Start Out Small

We don’t change overnight. It took you a few decades to develop the body, resolve and habits that you currently own up to. As well-intentioned as the new habit you want to establish may be, you don’t want to go about it in a bipolar kind of way with a rush of adrenaline in the beginning that quickly turns to three months of inaction.
So heed this advice: Slow your pace. Want to (finally) commit to a regular fitness program? Make a pact to hit the gym once a week for the first couple weeks. If you manage to accomplish this goal pat yourself on the back and up the ante to two days each week and so on. Make your goals challenging enough so that real change is actually taking place (one day is better than none!), but not so hard (e.g. exercise every day of the week) that you set yourself up for failure.

Shout it Out

When it comes to establishing that new habit, tell as many people as you can about what it is you’re doing and why you’re doing it. Not only does it create accountability on your end (the heaviness of living up to expectations is a massive motivator for taking the right action) but it also gives you that “ra-ra” pat on the rear just when you need it.
Remember that your habits are you own choices. It is up to you, and only you, to put them in place and stay their course. Luckily, you’ve already made the first step by reading this post. Armed with the right frame of mind and tools to get you from point A to point B you have set yourself up for success. Now get out there and develop some good habits!

Wednesday, March 4, 2009

Thursday 5, February 2009

First, CONGRATULATIONS to Chris and Jamie on the BABY!!!! YEAH, so excited and happy for you!

Second, Hi Kevin..... We miss you, wish you were here!

Third, THANK YOU to all of you for coming in day in and day out, making OUR "box" the best there is in Reno, Nv.

So, the weather is not my friend..... I want to run, run, run - but none the less we are not running today.

5 x

1 min of ball slams
1 min of rowing
1 min of kb swings
1 min rest

Paleo Challenge

Be sure to sign on our Paleo Challenge blog also, keeps everyone motivated and knowing how everyone else is feeling too.

Also, we can add everyone who is interested starting measurements and weight + pic if you want. Let me know, and we will get them posted. I will be adding mine, plus my goals I want in the end. This way everyone can keep on my butt too!

Share recipes you may have found, or even interesting concoctions you may of made that is simply amazing!

Good luck to you all, and just remember MEXICO BABY!!!!!

Tuesday, March 3, 2009

Wednesday 4, March 2009

Well, I had a fun running WOD planned for today, but I guess it is a good thing I write in pencil in my CrossFit planner huh? :-) Silly rain!!!!

So, back to the basics today


5 rounds with a 3 min rest between each round of

20 pull ups
30 push ups
40 sit ups
50 squats

Oh, the burn and fun of pure body weight exercises!

Paleo Challenge

Hello Competitors;

The Paleo Challenge is on.  A new blog has been created to share progress, ideas, recipes, etc to keep us motivated during the challenge. 

The link is

We are still working out details to see if everyone in the challenge can post updates so stay tuned!

Monday, March 2, 2009

Tuesday 3, March 2009

Today's WOD is one of Jason's favorite...

"50 in the Clip"

50 burpee clean and jerks at 40kg for time. :-)

For those of you who missed FGB today, we will do that workout as a makeup for you today.

Thank you all for the wonderful response to the Paleo Challenge, and to the gym itself. I wake up daily saying thank you to each and every one of you!

Sunday, March 1, 2009

Monday 2, March 2009 - 1st day of Paleo Challenge

First of all, thank you to everyone who is doing the Paleo challenge. I am so proud of all of you and so excited we are all on board for health and fitness!

"Fight Gone Bad"

Each round is 5 minutes long with a 1 min rest between rounds. The rounds consist of 5 movements we perform for 1 min each. Score is the total number of reps/calories for all 3 rounds.

Row - for calories
Wall ball - 20 lbs
Sumo dead lift high pull - 35 kg
Box jumps - 20 in box
Push Press - 35 kg

We will all be REAL familiar with this workout by the end of our 90 days. :-)