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!
Wednesday, September 30, 2009
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.
Tuesday, September 29, 2009
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
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)
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
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!
Saturday, September 26, 2009
21 reps of the following 21 movements
Pistols (scaled as needed)
Box jumps (biggest box you can handle)
Dips (ring or bar)
KB swings - 24kg
Hand stand push up
Turkish get ups (20% of bodyweight)
Sumo dead lift high pulls (kettlebells 24-32kg)
Thursday, September 24, 2009
One or two we have not done in a while for strength movements....
Solid deep front squats, work on your form with these.
On the OHS, active shoulders, stable base = BEAUTIFUL SQUATS
Wednesday, September 23, 2009
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
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!)
Monday, September 21, 2009
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!
Saturday, September 19, 2009
Friday, September 18, 2009
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!
Thursday, September 17, 2009
Wednesday, September 16, 2009
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
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 -
10 kettlebell swings 20kg
10 box jumps 24in
10 pull ups
10 squat jumps
10 double unders
Pictures to come!!!!
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
Sunday, September 13, 2009
Saturday, September 12, 2009
Friday, September 11, 2009
Thursday, September 10, 2009
21 kettlebell swings
12 pull ups
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
Tuesday, September 8, 2009
Sunday, September 6, 2009
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
Wounded Warrior Project
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. :-)
REMINDER - Monday hours are 8 and 9am, and then one last class at noon. :)
WOD for today is
21 strict press
21 push press
21 push jerk
42.5kg is the RX weight.
Wednesday, September 2, 2009
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!!!!!!!!!
Love ya guys!!!!
Tuesday, September 1, 2009
Snatch grip deadlifts
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.