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.

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!

Friday, December 31, 2010

REMINDER

NEXT WEEK

MONDAY THROUGH FRIDAY

STRENGTH AND SKILL TESTING

What's this mean coach?

It means be there everyday, we will be finding our 1 rep max on all of our major strength lifts, including our power cleans.
It means we will be testing all of our gymnastic based / body weight movements to find our level of skill.
It means bring a hoodie, we will run and yes we will all run even if we have to walk, because we will all row too.
It means we as your coaches will have a better understanding of what weights you need to use for metcons.
It means we as your coaches will know when your trying to sandbag us. :-)
It means a week of solid fundamentals, working out,and having a blast!!!
Hey you, yes you. I know you’re out there. You’ve been working out at whatever your local incarnation of the globogym is: South Reno Athletic Club, 24 Hour Fitness, Gold's, and you’re tired. Tired of pushy gym sales people, tired of the same old boring routine you do everytime you’re in the gym. Mostly you’re just tired of the broken promises and dreams you were sold when they told you Zumba, Spin class and cardio machines with TV’s would finally get you back in shape.

Somehow or another you found our website and instantly knew this was for you. Ahhh, but now the fear has set in. Can you keep up with the crazy people you see in our videos? Can you survive a CrossFit workout? Are you finally ready to stop sucking at life and do something meaningful for your health and lifestyle?

Well, you’re not alone. Each and every person that has walked through our doors has felt some level of self doubt. Most of the people here were either a little or a lot out of shape when they started…just like you. Now they are the people you see in our videos. The one thing they did that you have not is to make the conscious decision to fight their fears and walk through our doors. Courage is not the total absense of fear: it’s the ability to take action in spite of your fear. You need to take action if you are to ever have any hope.

Well, it’s that time of year again. Time when the largess of the holidays is over, time when the weather dictates indoor activity, time when New Years resolutions get dusted off. Once again you have a choice…continue to do the things that have never worked, bored the hell out of you and ultimately led to failure — or you can try CrossFit. Your friends already have and love it…are you ready?

Thursday, December 30, 2010

Friday 31, December 2010

The metcon was stolen from The Shop, who stole it from Insular Gym.

Strength:
Strict Press
5-5-5-3-2-5

Thursday 30, December 2010

So, its been a long time since I laid in bed and thought of a metcon and I love it!!!!
MUAHAHAHAHAH

Strength:

Back squats
5-5-5-3-2-5

Metcon:

7x
1 min hang cleans 60/40kg
15 sec transition time
1 min rowing - damper on 10

Score is total cleans plus calories on rower

Wednesday, December 29, 2010

Wednesday 29, December 2010


Holy almost the end of the year - WOW IT'S BEEN AWESOME THANK YOU ALL!

It is my goal to have everyone doing double unders by the end of January. New ropes have been ordered for purchase, so look for them in the next few days.

Skill:
5 minutes double unders. Yes, you must work on double unders. ;-)

Strength:
Clean and jerk
1-1-1-1-1

Metcon:
4x
400m run
10 dumbbell squat cleans 45/25lbs each hand
20 ring push ups
30 flutter kicks (4 count = 1)

Tuesday, December 28, 2010

Tuesday 28, December 2010

After a workout like yesterday, we are taking it a little easier today.

Strength:

Bench press

5-5-5

Deadlifts

5-5-5-3-2-5

Metcon:

12 min AMRAP

5 burpees
7 kb swings 32/20kg
9 box jumpa 24/20in

See, nice strength based day with a quick ass kicker at the end. :-)

Monday 27, December 2010

"Bull"

Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Friday, December 24, 2010


JUST SO EVERYONE KNOWS, GENE AND JASON HAVE BEEN RIGHT IN REGARDS TO MY OVER TRAINING FOR THE PAST 6 MONTHS!!
I PROMISE TO LISTEN TO YOU ON A MORE REGULAR BASIS!
LOVE YOU BOTH AND THANK YOU FOR YOUR SUPPORT ALWAYS!!

Thursday, December 23, 2010

Friday 24, December 2010

It is Christmas Eve, most of us are getting ready to eat some ridiculous amount of food, be it good or not, we will eat way to much!!! So, come on in from 9 am to Noon, and get a good workout in first!

12 Days of CrossFit

1 Clean and jerk 60/40kg

2 Tire flips

3 HSPU

4 Box jumps 24/20in

5 Burpees

6 Wall balls 20/16lbs

7 Kettlebell swings 32/20kg

8 Dumbbell squat cleans 45/30lbs

9 Clapping push ups

10 knees to elbows

11 Pull ups

12 Dumbbell walking lunges 45/30lbs


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.

2010 Christmas Hours

Christmas Eve


Open Gym!!!

9-12

Christmas Day

Closed!!  Merry Christmas - love you all!

Day After Christmas

Back to the normal!!  9 and 4

Thursday 23, December 2010

"Thompson"

10 rounds for time of:

15 ft Rope Climb, 1 ascent
29 Back squats 42.5/30kg
10m barbells Farmer carry 60/40kg each hand :0)
Begin the rope climbs seated on the floor.

U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.






--------------------------------------------------------------------------------

Wednesday, December 22, 2010

Wednesday 22, December 2010

Are you ready for Christmas? Doesn't matter its here! Hehe

Strength:

Power cleans
3-3-3-3-3

Metcon: Evan said he hated me after he was done with this one, and I didn't even make him RX on deadlift weight.

7x
5 HSPU
10 deadlifts 90/70
10 C2B pullups
20 double unders

Reason for hate? Nah, but see what happens when coach can't train? :-)

Tuesday, December 21, 2010

Tuesday 21, December 2010

Strength:

Strict press
5-5-5-3-2-5
Front squats
5-5-5

Metcon:
10 mins total
5 total working minutes

30 swings every other minute 32/24kg
So, swing minute rest a minute - if you dont get all 30 swings you row 1000m for every round you don't succeed.

Yeahhhh I'm back and we love rowing!!!

Monday, December 20, 2010

Monday 20, December 2010

Ahhhhh, back from the dead, back to programming, back to working out.... Oh wait, the only doctor I ever take advice from now out me on a 14 day "no fing WOD" prescription - Mel I must love and trust you for this!!

So, coaches weeks are over, back to lil ol me with some advice from the coaches on the programming. Which means, especially with all our new folks were back to strength Mon-Fri with metcons, always striving to be stronger, fitter, healthier people.

Strength:
Deadlifts
5-5-5-3-2-5
2 warm up sets of 5
1 set of 5 at 60%
1 set of 3 at 80%
1 set of 2 at 90%
1 set of 5 at 100% new PR baby

Metcon:
Tabata Something Else with a Row
Pull ups
Push ups
Squats
Sit ups
Row
Classic 4 min each movement 20 sec on 10 sec off - total reps per movement, calories on the row = score

Saturday, December 18, 2010

PERFECT TIMING - from Ryan's gym in Virginia Beach

REST and RECOVERY

Rest and recovery….these two words go hand in hand. You need rest to recover or you can say recovery results when you rest.

REST is part of the 3 “R’s”:

REST- Our bodies get beat up when we train. Rest is important in the recovery of the micro muscle tears and inflammation that result from working out.

REFUEL- Protein is the building block needed to fuel muscle growth and maintenance. Carbohydrates are the only way to replace glycogen stores. Rest alone will not replace glycogen.

RE-HYDRATE - Even before the initial onset of thirst begins, you’re already dehydrated. A dehydration level of just 2% can drop performance 10% or more. Dehydration can affect the transfer of nutrients and oxygen to cells, the function of vital organs and the regulation of body temperature. You cannot fully recover from intense training without adequate water in the cells. Water is fine for slight dehydration, but a sport drink containing salt and carbohydrates is needed when training intensity calls for electrolyte replacement.

Besides the 3 “R’s” don’t forget some other tips that will help:

-using the foam rollers to take care of those “Trigger Points”

-using the Mobility WOD website. WWW.mobilitywod.blogspot.com

-stretch after you workout! Sometimes we don’t get the chance to do a group stretch after a class so try and get a few minutes in of stretching on your own.

-also if you feel like you must do something but not a full out intense WOD then there is the CF Endurance rest and recovery

WOD: (RECOVERY WOD)
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up… your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light – medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD

Do this during open gym after races, competition, or days that you need to get your range of motion back by getting your blood flowing a bit.

SO QUICK QUESTION OF THE DAY….WHAT SIGNS DO YOU SEE WHEN YOU FEEL LIKE YOU ARE OVER TRAINING?
COACH GILLIAN CrossFit TakeOver

Friday 17, December 2010

Ahhhhh I hate being sick, I was looking forward to this WOD - and now everyone knows how sick I am, no-one is going to do a redo with me. Ha maybe why I still have a globo gym membership. Muahahah




Strength:

Cleans 3-3-3-3-3

Metcon:

"Barbara" ohohohoh she's a lady

5x

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Rest 3 minutes between rounds

Thursday 16, December 2010








Strength:
Back squats
5-5-5-5-5

Metcon:
5 x
3 Muscle Ups
7 HSPU's
25 Double Unders
250M Row

Wednesday 15, December 2010

"Whitten"
5x
22 KB swings 32/24kg
22 box jumps 24/20in
400m run
22 burpees
22 wallballs 20/16lb


Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Friday, December 17, 2010

MIA - UPDATE

HEY EVERYONE, SORRY FOR THE DISAPPEARANCE AND LACK OF BLOG UPDATES.
I HAVE BEEN SICKER THAN I BELIEVE I HAVE EVER BEEN BEFORE!
ENDED UP IN THE HOSPITAL, AND WILL HAVE A "NICE" LITTLE WRITE UP FOR YOU ALL ON THE EFFECTS OF - OVER TRAINING, LACK OF SLEEP, AND LACK OF ENOUGH CALORIES!!!
SEE YOU ALL SOON - LOVE YA ALL!!!

Thursday, December 16, 2010

Tuesday 14, December 2010

Strength:
Push Press  3-3-3-3-3

Skill:
Double Unders

Metcon
AMRAP in 12 mins
10 OHS 50/30 KG
10 Push ups - Games standard - release hands from ground at bottom of each rep

Monday, December 13, 2010

Monday 13, December 2010

Which awesome coach has this week you may be asking yourself, well none other than our Fittest of the Sierras 3rd place winner, and top 20 finisher in the Nevada/Utah 2010 CrossFit games sectionals - Travis!!!

Strength:

Deadlifts
3-3-3-3-3

Metcon:

800m run
5x
9 squat clean and jerks 42.5/30kg
15 kettlebell swings 24/16kg
800m run

At one point I claimed death during this workout - no I'm really saying I thought I might be dead.

Sunday, December 12, 2010

Sunday, 12 December 2010



Last of the week for Coach Sean, and not to disappoint.

4x
10 front squats 50/30kg
10 push jerks 50/30kg
25 double unders

Saturday 11, December 2010

Not sure if the speed of this workout makes it a "nice" one or not.

10 snatches 65/42.5kg
20 chest to bar pull ups
30 stick jumps 24/20 inch
40 kettlebell clean and jerk 24/20kg
30 stick jumps 24/20 inch
20 chest to bar pull ups
10 snatches 65/42.5kg

Friday, December 10, 2010

Friday 10, December 2010

Phew this is a WOD I always thought would be good for after I had mastered muscle ups - well, that day has not happened.

Skill:
Kettlebell snatch

Strength:
Snatch
1-1-1-1-1

Metcon:
3x
50 air squats
7 muscle ups - conversion 28 pull ups AND 28 dips
10 hang cleans 60/42.5kg

Thursday, December 9, 2010

Thursday 9, December 2010



Coach Sean is programming an amazing week with a great mix of movements, and fun warm UPS.

Strength/Skill

Push press
5-5-5-3-2-5

Metcon:

AMRAP 20 MINS
5 burpees
10 pull ups (chest 2 bar if you got em)
15 goblet squats 24/16kg

Phew pukie may show up for this one!!!!

Wednesday, December 8, 2010

Wednesday 8, December 2010



Strength/Skill

KB Clean & Jerk
10 Muscles Ups or 30 Ring Dips

Metcon:
"Air Force"  
@ 42.5/30 kg
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats
** 3 Burpees at the top of every minute even if your in the middle of a set.

Tuesday, December 7, 2010

Tuesday 7, December 2010

Setting up for the strength/skill work of today was fun, and looked even cooler! Then doing the skill work was even funner (Yeap I said it, and typed it - and Yeap its a word, my word!)

Strength/skill

Deadlift ladder
Starting at 30kg, and increasing 5kg each lift until we hit the 100's then we increased by 10kg to the last weight of 180kg.
Every 30 secs you will deadlift, move from bar to bar until failure.

Metcon:
4x
5 HSPU
10 K2E
20 push ups
30 sit ups
200m sprints

Monday, December 6, 2010

Monday 6, December 2010

Ohhhh we are on Coach Sean's week, I'm intrigued to see what be has up his sleeves for us.

Skill work:
100 double unders
30 HSPU

Metcon:
7 rounds
5 power cleans 75% 1 rep max
10 box jumps 24/20 inch

Sunday 5, December 2010

End of the week, and coach had programmed a nice little lady we like to call Nancy.

5x
15 OHS 42.5kg
400m run

Friday 3, December 2010

Closing in on the end of Coach Denny and his awesome workouts!!!

Metcon:

30 mins of the following movements performed every minute on the minute.

1 squat clean 60/40kg
5 muscle ups

Thursday, December 2, 2010

Thursday 2, December 2010

Coach Denny and his week if programming is quickly coming to an end, but its been great. Today was no exception to that precedent.

Metcon:

Lumber Jack 20

20 deadlifts
400m run
20 kb swings
400m run
20 ohs
400m run
20 chest to bar pull ups
400m run
20 burpees
400m run
20 box jumps
400m run
20 dumbbell squat cleans
400m run

Yayyyyy burpees!!!!

Wednesday, December 1, 2010

Wednesday 1, December 2010

I'm struggling with the fact that this year is over in a few short weeks. Wasn't it just February?

Skill work:

Turkish get ups

Metcon:

12 min AMRAP
9 thrusters 35/22.75kg
1 rope climb

Tuesday, November 30, 2010

Tuesday 30, November 2010

Tuesday day 2 Coach Denny and his programming. :-)

Strength:

Front squats
5-5-5-5-5

Skill work:

KB snatch

Metcon:

"Blake"
4x
100 foot plate carry walking lunge 20/10kg
30 box jumps 24/20
20 wall balls 20/16lb
10 HSPU

Haha, you thought you were going to get out of it when it fell on a weekend a few weeks ago didn't you???

Monday, November 29, 2010

Monday 29, November 2010

Skill work:

ring pull ups (3x5) full range of motion


Strength:

Push press
3-3-3-3-3

Metcon:

"Fifty in the Clip"

50 Burpee Clean and Jerks 42.5/30kg

Use everything.....

Monday 29, November 2010

Coach Denny has an awesome week planned out for us. Nice combination short Metcons, and a grinder in there.

Strength:

Push press
3-3-3-3-3

Ring pull ups
5-5-5

Metcon:

50 in the Clip
50 burpee clean and jerks 42.5/30kg
Compare 8-27-09

Did Heavy 50 in the Clip on 5-11-10, so you can do this if you want.
50/35kg

Sunday, November 28, 2010

Saturday 27, November 2010

Hope everyone enjoyed a couple if days of food and shopping, but it'd time to get back to business. Haha

Normal Saturday butt kicker of a WOD.

Metcon:
1 mile run
3x
15 thrusters (see below for weight choices)
15 wall balls 20/16
15 GHD situps
15 double unders
1 mile run

Men 60/50/40kg
Woman 40/30/20kg

Phew this was a long tedious workout, but felt great after.

Friday, November 26, 2010

Friday 26, November 2010

Ahhh the day after, how many of us went into a good old fashioned food coma? I know I had a tummy ache last night!!!

Regular hours today and through the weekend.

Strength:
Strict Press
5-5-5-3-2-5

Metcon:
"The Chief"
5x
3 minute rounds with a 1 minute rest between of

3 power cleans 60/40kg
6 push ups
9 squats
AMRAP in each 3 minute round.

Thursday 25, November 2010

YES its TURKEY DAY!!!!

OPEN GYM 9 TO 12

Two workout to choose from, 2008 or 2009 Thanksgiving WOD'S

2008:
50 Turkish get ups 20% body weight
1 mile run

Orl

2009
Turkey Twins
2x
200m backwards
25 goblet squats
25 burpees
400m run
25 kb swings
25 wall balls
400m run
25 pullups
25 Turkish get ups
200m backwards
If needed rest 1-3 minutes

Wednesday 24, November 2010

Day before Thanksgiving, throw some "sprints" in there.

Strength:

Deadlifts
5-5-5-3-2-5

Metcon:

Stolen from CrossFit UNR - with a small change.

Row 250m
42 box jumps (should be parallelets)
21 push press 52.5/30kg
Row 500m
30 box jumps
15 push press
Row 750m
18 box jumps
9 push press

Tuesday, November 23, 2010

Tuesday 23, November 2010

So you may of figured out it is my week for programing, yeah!!! So happy and excited!

Strength:

Clean and jerk
3-3-3-3-3

Metcon:

800m run
50 kettlebell swings AHAP
40 goblet squats AHAP
30 turkish get ups (15 each ARM) AHAP
20 kettlebell snatch (on each ARM) AHAP
10 kettlebell waiter carries (5 passes each ARM) AHAP
800m run

I LOVE KETTLEBELLS!!!

Monday, November 22, 2010

NEW YEAR NEW YOU????

Thank you John Mariotti

Sunday Story…Stuff


I have a lot of stuff. Books, cds, knick knacks, bric-a-brac, tschotkes, junk, stuff. I have tried to eliminate a lot of my stuff but it just seems to continue to multiply. I fear it may take a concerted effort on my part to really get to the bottom of all my stuff and get rid of it. It will take a decision to jettison it, to release it back from where it came. And in that release I will let go of all the things that stuff carries along with it. The memories, the little tendrils of hope and pain and success and failure. Because tied up in all that stuff is a life that has been lived. Maybe that is why all that stuff is there…it represents the life that has already gone before.

There is other stuff I am carrying around in my life. It is the stuff I carry inside of me. The stuff I have picked up over the last few decades, especially when I was a little person. This stuff I picked up to keep me safe, to keep my hopes and dreams alive, to keep me functioning in a confusing and difficult world. This stuff is the decisions I made as 5 or 10 or 15 year old about the world and the way it works. And now at 50+ years old my life is still being ruled by the decision a 5 year old made based on some event (good or bad) that happened to him.

Huh? I mean seriously…a 5 year olds decision is running my life? Think about it…Maybe one of your parents left you at that age…your 5 year old made that mean something to him or her. That child made that event mean something…love isn’t real, people who love you leave, I am not worthy of love, I don’t count. And from that meaning that child begins to live a life. And he or she makes decisions based on those meanings. And for all the years forward the decision that get made are made with that meaning in mind.

This is an integral part of our human condition…we make meaning. We create a story about events so that we can make sense of the world and understand our place in it. These stories become our stuff. And our stuff becomes more ingrained into our lives and gets really difficult to change as time goes on. That is assuming we can even recognize it as stuff. Because we train ourselves to think that this stuff is real and real important to us. We even let this stuff become who we are…it defines us.

Does your furniture define you? Does the house you live in or the car you drive create the person you are? No they don’t. The person you are defines the house and the car not the other way around. But we let this other stuff, stuff we picked up 10 or 20 or 30 years ago drive our lives and set the parameters or who we are capable of being. What if you had other stuff? What if you decided today that the stuff you are carrying around isn’t really yours anymore? What if you just took all that stuff out to the curb on trash day and left it to be taken away? Now what?

Now you get to decide who and what you are to be. You see getting rid of that other stuff…the boxes in the garage, the bags hanging around in the closet, the piles of things gathering dust on the shelves are holding space for the things that might really please you, might really bring joy and harmony to your world. Getting rid of your psychic junk does the same thing…if you create a new meaning, new story about the events in your life you are changing your past. And when you change the past you change the future. By eliminating all that old stuff you get to make room for the stuff that is going to serve the you that is here now, not the you of 45 years ago. The question is…do you dare?

Do you have the courage to recreate your life? Do you have the courage to be the person you really and truly want to be? Most of us are so in love with our stuff, so enamored of the people that our stuff has had us become that chucking that stuff away is just too frightening. This is the creation of a new you, one that does and says things in an adult way in a way that serves the integrated whole.

Do you dare become who you really want to be? What will you do without all that stuff holding you down and molding you into some person a 5 year old thought it would be safe to be? Do you really want to go on being that person? It’s safe and comfortable, granted, but is it really serving you in a way that has you living a life of optimum health and fitness? You see health and fitness isn’t just about your physical body…it is the whole package...mind, body and soul. All healthy, all fit, all working at their very highest and best.

Why not take all that old stuff and put it on the curb? Start with the physical stuff…all the junk lying around your house and garage and get rid of it….make room for stuff that will be more fun and alive. Then go upstairs in your mind and start cleaning out those old stories and ancient movie reels and make room for some new ones. Then get started on your soul. What beliefs and suppositions are you walking around with that really aren’t yours anymore. You might as well find some new ones of those too.

Riddle me this Batman…Who are you going to be when you get to be who you really ought to be?

Namaste
John
“Teaching Focus, Inspiring Transformation”
http://www.martialartsnevada.com/

Breath Control & Dizziness

Catalyst Athletic - Greg Everett

At this point, everyone reading this I'm sure has at least a pretty good idea of how to breath (or not) during heavy lifting. However, I do see and hear some interesting interpretations, so I want to get a few things straight.

First, it's important that when you get a breath prior to a lift, you're getting a complete one; that is, you're pulling the diaphragm down, expanding the abdomen, and filling the lungs entirely. Many people, often inadvertently, fill only the chest. This fails to establish a strong base and largely defeats the purpose of the breath. Expand, fill and then tighten down without trying to hollow or suck in your abs. I find it helps to thing of pushing the abs down. This will further pressurize, tighten up all the trunk musculature, but also maintain a broad base for better stability.

This breath should be taken and the trunk set before any lifting begins. This is particularly important for the jerk. Often athletes will initiate the lift while finalizing the inhale. This prevents complete stabilization and can throw off balance considerably. Get your air, tighten down, settle into position, and only then initiate the lift. When doing multiple consecutive reps, get a new breath for each one; don't try to do a heavy set of 5 squats on a single breath. Moreover, if you're doing heavy reps, take your time between each one. Don't feel like you have to bang out 5 reps in 5 seconds. Take a few breaths at the top between each one - I promise it still counts as one set.

There are a couple reasons dizziness or light-headedness can occur. The most common is during the front squat or the clean: the athlete is not properly racking the bar and the pressure is compressing the carotid arteries, reducing blood flow to the brain. This will not only cause dizziness, but can very easily cause unconsciousness if not responded to quickly enough - it only takes about 3-4 seconds of occlusion before you're out. Keep the shoulders forward and slightly up and pull the head straight back - the bar should not be in contact with the clavicles, and should not be cutting your head off.

The other reason, which occurs independently of bar placement or even exercise, is stimulation of the vagus nerve by holding the breath and/or bearing down. Both of these actions, particularly together, can cause a reduction in heart rate and blood pressure. This reduction can be significant enough to cause dizziness and unconsciousness. You can easily feel the effect of holding your breath on heart rate: Find your pulse, feel it for a while, then keep your fingers on it while you hold your breath for a few seconds; you'll feel an almost immediate reduction in pulse rate. These things are a couple of a collection of vagal manuevers used in medicine to control tachycardia.

If during any exercise you start to feel dizzy, develop tunnel vision or the like, immediately stop and take a knee. Occasionally you will recover enough to complete the lift, but if you're light-headed enough, your judgment will no longer be sufficient to determine whether or not you're able to, and this is when you get yourself into trouble. I have seen more than one lifter pass out during a clean recovery; luckily, none of these have resulted in serious injury, but the potential for injury should be obvious. Don't be stupid

Sunday, November 21, 2010

Monday 22, November 2010

Holy cow starting my week off with a bang, I am some what depressed to be starting this week with a Hero WOD, I have had a metcon for about 6 weeks now that I have wanted to do, but it always seems to fall on a day or around a new Hero WOD, and it wont fit in the program. Is this a sign???


"Collin"

Six rounds for time of:
Carry 50 pound sandbag 400 meters
12 Push press 52.5/35kg
12 Box jumps 24/20
12 Sumo deadlift high-pull 42.5/27.5kg

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

Strength:

Back Squats

5-5-5-3-2-5

Skill work:

Double unders - at least 50, even if one at a time! :-)

Sunday 21, November 2010

Ahhhh the end of the week, and Coach Adam gave us a nice recovery WOD.

Run 1.5 miles
or
Row 3000m

Coach Alena is back in the house next week! Yes, I have missed my programing!

Saturday, November 20, 2010

Saturday 20, November 2010

New Hero Wod from earlier in the week from main site.

"Blake"

4x

100 foot walking lunges 20/10kg
30 box jumps 24/20in
20 wall balls 20/16lbs
10 HSPU

Friday 19, November 2010

Last work week day of Coach Adams programming.

Strength:

Split jerk
1-1-1-1-1

L-sits/L-holds/L-pull ups

Metcon:

3x

3 power cleans 90/62.5kg
5 front squats 90/62.5kg
7 dead lifts 120/80kg

Thursday, November 18, 2010

Thursday 18, November 2010

So lots of people asking Coach Adam why the running, thought you didn't like running....
Well he doesn't, that's why it sprints. :)

Strength:

Bench press
5-5-5-3-2-5

HSPU
3X max

Metcon:
8x
200 m sprints on the 2 minute mark

Wednesday 17, November 2010

Mid way through Coach Adams week, and we are on a great cycle of movements.

Strength:

Back squats

5-5-5-3-2-5

Pull up techniques

Metcon:

"Randy"

75 power snatches 35/22.5kg

Love this workout!!!!

Monday, November 15, 2010

Monday 15, November 2010

Ahhh so we start Coach Adam's week of fun!!!

Strength:

Over head squats
5-5-5

Double under skill work - shooting for 50

Metcon:

4x
20 tuck jumps
10 strict pull ups
20 kettlebell swings 32/24kg

Deceiving little workout I might add!

Sunday, November 14, 2010

Sunday 14, November 2010

End of Coach Chandlers week, and we have a nice little recovery WOD for the day.

Row
or
Run
5k

:-)

Saturday, November 13, 2010

Saturday 13, November 2010

So far our "guest" programmers have not let us down on a Saturday. Nice one Coach Chandler!

"Nuts"

10 HSPU
15 deadlifts 112.5/80kg
25 box jumps 30/24in
50 pullups
100 wallballs 20/16lb
200 double unders
400m run with a 20/10kg plate. Carry it how ever.

Friday, November 12, 2010

Friday 12, November 2010

Coming to a work week close of Coach Chandlers workouts, we still have Saturday and Sunday, so no frowns.

Strength:

Front squats
1-1-1-1-1-1-1

Metcon:

AMRAP 15 mins
5 deadlifts 102.5/70kg
10 HSPU
15 wall balls 20/16lb

Thursday, November 11, 2010

Thursdsy 11, November 2010

In honor of Veteran's Day, coach Chandler handed out a newer hero WOD.

Strength:

Push press
2-2-2-2-2

Metcon:

"Sevrin"

50 strict pullups
100 push ups - 2010 game standards
5k run

Wear a 20lb vest if you like.

Wednesday, November 10, 2010

Wednesday 10, November 2010

Ohhhh it's mid week, and yesterday's WOD ended up being much more of a destroyer that I thought. Now we have today!!!

Strength:

Deadlifts
5-5-5

Strict pull ups
3x max reps

Metcon:

The Walker Crippler (named by Travs after 6am class)
30 back squats 102.5/70kg
1 mile run, or 2000m row
30 back squats
1 mile run, or 2000m row

Tuesday, November 9, 2010

Tuesday 9, November 2010

Day two of a bitching cycle of workouts!!!

Strength:

Power cleans (please see below, there are two levels for this one)
1-1-1-1-1 = 5 HEAVY single reps - this is for my advanced BBCF athletes
or
3-3-3-3-3 = 5 sets of 3 for technique work, grab a coach make sure you jump, shrug, rack. :-)

Technique/Skill:

3 sets of max rep hand stand push ups (added this due to the nature of the metcon and time)

Metcon:

4x
Row for 21 calories
15 thrusters 50/35kg
20 pull ups

Monday 8, November 2010

It is Coach Chandler's week - YES!!!!

Strength:

Back squats
5-5-5

Strict press
5-5-5

Metcon:
"Helen"

3x
400m run
21 kb swings 24/16kg
12 pull ups

Compare 10-14-10

I like to look at Helen like this, under 10 mins is good, under 9 mins is great, under 8 mins you should be laying on the ground cursing your own birth - hopefully your mothers name is not Helen. HEHE

Sunday, November 7, 2010

Sunday 7, November 2010

Holy OMG I don't know what to say after yesterdays workout, what did we have left??? Do I make it a long drawn out deathcon??? Dear Gawd NOOOOO, I need to recover.

"Jackie"
1000m row
50 thrusters 20/16kg
30 pull ups

Have a Plan - by Greg Everett

Have a Plan

This will be a short one this week, but it's an important one. In just a few words: Have a plan. I mean this with regard to everything in your life, not just your training. I also mean this in terms of multiple levels of specificity.

With anything, not having a plan means not doing as much as you can as well as you can. Without some kind of guidance, it's too easy to get off track and fail to accomplish what you've intended.

The first part of planning is of course creating a goal. If you don't have a clearly defined end-point in mind, it's impossible to create a path to reach it. Something I'm just as guilty of doing as most is believing I have clear goals when in reality they are extremely vague and consequently impossible to achieve. If you can't sit down and write your goals on a piece of paper in concise, clear language, they're not goals yet; they're just ideas. Start with those ideas and keep refining them until you have a set of crystal clear goals; and remember, any set of goals must be complementary of each other; they definitely can't be contradictory. You can create goals at a few different levels related to time and specificity, e.g. monthly, quarterly and yearly. The closer the goal time to the present, the more specific the goal must be.

Once you have your goals clearly defined, you can begin charting a path to accomplishment. Again, work with different time periods. You can't create a detailed plan for something 3 years into the future; you can create a detailed plan for the next 30-90 days or so. Give yourself markers to track success along the way rather than waiting until the end of the goal period to find out what you were doing was unsuccessful. These won't be fail proof, but they will help you evaluate the effectiveness of your plan and make necessary revisions along the way to keep you on track.

Don't wait around and hope things will happen. Become pro-active and committed to making them happen.

Saturday, November 6, 2010

Saturday 6, November 2010

WOW when you look at this one, you may think I had a hand in it - but sad to say, I had none. All coach Jason!!!

Sprawl 300

50 sprawl power cleans
50 sprawl pull ups
50 sprawl snatch grip deadlifts
50 sprawl box jumps
50 sprawl Sumo deadlifts high pull
50 sprawl toes 2 bar
Weight 42.5/30kg

A sprawl very similar to a burpees, but really only your hips have to touch the ground.

Friday 5, November 2010

The Bear Complex
Complete 5 Rounds of 7 Reps:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Each rep will be a power clean, to a front squat, to a push press, to a back squat, to a push press. Repeat 6 more times to complete 1 round. Repeat for 5 rounds total. 

Jason finishing the week with an awesome strength WOD, but oh wait there is still Saturday. Insert evil laugh here!!!

Friday, November 5, 2010

Thursday 4, November 2010

Strength:

Deadlifts

3-2-1-1-1

Pull up too holds 3x max effort

Metcon:

Tabatta

Power snatch 50/35kg
Sprints 40m

Score total reps of snatch

Thursday, November 4, 2010

Wednesday 3, November 2010

Mid week for Jason and his programming, had little SNAFU yesterday, but all good now.
In classic Jason style, today is a "nice" day. Haha

Strength:

Power snatch
3-3-3-3-3

L-hangs
3x max effort

Metcon:
2k row
OR
2k run

Tuesday, November 2, 2010

Tuesday 2, November 2010

Strength:

Back squats
5-5-5-4-3-1

Handstand holds 3x max effort

Metcon:
2x
21 strict press 50/35kg
400m run
21 push press
400m run
21 split jerk
400m run

Monday 1, November 2010

For the next few months our different coaches will be programming the weeks worth of workouts. This week is Cisco Jason.

Strength:

Power cleans
3-3-3-3-3

L-sits
3x max effort hold

Metcon:
12 min AMRAP
5 KB swings AHAP
3 Muscle ups
if you can't do muscle ups your scaled WOD is:
15 min AMRAP
5 KB swings AHAP
12 pull ups
12 ring dips

Saturday 30, October 2010

Filthy Fifty
50 of each of the following movements
Box jumps
Jumping pull ups
Kettlebell swings
Walking lunges
Knees 2 Elbows
Push press
Back extensions
Wall ball
Burpees
Double unders

Friday, October 29, 2010

Friday 29, October 2010

No strength today we have a kick ass workout for not only Halloween, but Lise birthday!!!

Metcon:

2x
10 burpee pull ups
31 back squats 60/40kg
1 mile run (after completion of 2 rounds)
5x
10 deck squats AHAP
31 push ups
10 kettlebell swings AHAP
31 situps

Thursday 28, October 2010

Coach Sean came in and created a great WOD, mine was gonna be rough.

Strength:

Squat cleans
3x3 working to a set for the Metcon

Metcon:
4x
3 squat cleans
3 muscle ups or 10 ring dips
25 double unders or 100 regular jumps

Thursday, October 28, 2010

Wednesday 27, October 2010

Three kick ass movements combined to create one hell of a workout today. Four movements if you count the small little runs.

Strength:

Deadlifts
5-5-5-3-2-5

Metcon:

3x
10 burpee Sumo deadlift high pulls 50/35kg
200m sprint
10 burpee clean and jerks
200m sprint

Yeap hands on the bar, sprawl or burpees chest to bar, up and into your weighted movement.
You will never believe this, Jason was the one who showed em to me, and even approved if this WOD.

Tuesday, October 26, 2010

Tuesday 26, October 2010

Second day of the week, good day, cold as crap when I got up - cold at the gym. But not so cold outside.... Hmmmm

Strength:

Strict press
5-5-5-3-2-5

Skill work:
GHD situps

Metcon:
4x
10 push press 50/35kg
20 wall balls 20/16lbs
30 GHD situps

Monday 25, October 2010

Monday, Monday, Monday...

Strength:

Back squats
5-5-5-3-2-5

Metcon:

Chandler's Demise

10 power cleans 50/42.5kg
400m run
8 hang cleans
400m run
6 clean and jerks
400m run
4 power snatch
500m row
6 clean and jerks
500m row
8 hang cleans
500m row
10 power cleans 50/42.5kg

Sunday, October 24, 2010

Sunday 24, October 2010

5k run!!!


Ran at Idelwild park, with Chandler, Adam, Brandon, Travis, Evan and Spinx - great job guys!

Saturday 24, October 2010

Phew Chandler is back and it is awesome!!!

3x
500m row
33 push ups
33 sit ups
20 pull ups
800m run

This is beautiful!

Friday 23, October 2010

Strength:

Snatch grip deadlifts

5-5-5-5-5

Metcon:

20 minutes

1 minute on rower
1 min ring push ups

score = total calories + total push ups

Thursday, October 21, 2010

Thursday 21, October 2010

Second Hero WOD of the week, looks a little rough.

Bulger

10 rounds
200m run (should be 150, but...)
7 chest to bar pullups
7 front squats 60/42.5 kg
7 HSPU

Let's get on it!

Tuesday, October 19, 2010

Wednesday 20, October 2010

Strength:

Power Cleans

3-3-3-3-3

Skill work:

Handstand holds
and or
Handstand push ups

Metcon:

AMRAP 12 minutes
5 KB swings HEAVY
7 box jumps 24/20inch
9 pull ups (18 if using band)

New Hero WOD from man site for today will be done tomorrow!!! :0)

Tuesday 19, October 2010

The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
CrossFit Total

Back Squat
Strict press
Deadlift



There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Sunday, October 17, 2010

Monday 18, October 2010


"Forrest"

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.



OK, so today was supposed to be CrossFit Total - which means it will be tomorrows workout, so look at that you have two days worth of workouts before you. LOL

Sunday 17, October 2010

Nice easy lady WOD today :-)

"Diane"

21-15-9
Deadlifts 102.5/67.5 kg
Handstand push ups

Saturday 15, October 2010

Today is a RECOVERY WOD - push yourself a little bit, but not so much your dieing after it...

1 mile run
100 squats
75 sit ups
50 push ups
25 pull ups
1 mile run

YEAHHHH

Friday 14, October 2010

WOW this was a workout if I have ever done one.

Strength:

Strict press
5-5-5-3-2-5

Metcon:
7x
7 hang squat cleans 70/50kg
7 HSPU
7 burpees
7 toes 2 bar

When burpees is a recovery portion of a WOD you know your F*&^ed!

Wednesday, October 13, 2010

Thursday 14, October 2010

Strength:

Clean and jerks

3-3-3-3-3

Bench press

5-5-5

Metcon:

"Helen" oh yeah, everyone's favorite lady!!!

3x
400m run
21 kb swings 24/16kg
12 pull ups

Come on guys, get that under 10 min mark!!!

Wednesday 13, October 2010

Today, one of my favorite workouts - it includes running, so that's kinda weird but it is a classic "endurance" WOD.

Strength:

Over head squats

5-5-5-5-5

Metcon:

4x
400m run
400 jump ropes
400m row

Yes, great workout - compare to March 24th, 2010

Monday, October 11, 2010

Tuesday 12, October 2010

Strength:

Deadlifts
5-5-5-3-2-5

Ring dips
3x15 (dont forget to use the bands for help on these)

Metcon:

12 minute AMRAP

5 HSPU (10 of any other variation of movement)
7 strict CHIN ups (14 if you use a band)
9 ring push ups (18 for any modification of the movement)

Monday 11, October 2010

Hi everyone - hope you had a great weekend, the weather for October was spectacular, and hope it continues for just a few more weeks.

Strength:

Back squats
5-5-5-3-2-5

Metcon:

10x
200m SPRINT
5 power cleans 60/40kg

Sunday 10, Octber 2010

WHOLE9 SEMNAR:

First, a huge thank you to Melissa and Dallas for coming in and taking their time and day to talk with about 25 of us in regards to nutrition, hormone changes, inflammation, (not the kind advil fixes)pre and post WOD meals, food cleanliness (before its killed) and just an amazing amount of information.

A group of the coaches, and whomever from the gym will start the Whole9 30 day challenge November 1 - see how nice I am letting you get through Halloween without this challenge. We as a family, gym, and mentor hope to see a lot of you take this important step to a cleaner, healthier, happier way of eating and life.

Saturday 9, October 2010

Ahhh well, I was out of town with a few other guys from the gym, Scott, Eric, Travis, Dan, and matt our very own Chiropracto getting my ass kicked by the Tough Mudder. Had a blast, need to run more hilss, or maybe just climb there was very little running up most of those mountans.

We had two coaches in today, and both wanted to try something new - so 9 am class got Jerad, and 4pm class got Jason.

9am:
3x
400 m row
10 thrusters
400 m run
10 power cleans

4pm:
10x
10 kb swings AHAP
200m run

Friday, October 8, 2010

Friday 8, October 2010

Ahhh the end of the week

Strength:

Squat cleans
3-3-3-3-3

Chin ups
Max 3 sets

Metcon:

4x
400m run
25 box jumps 24/20 inch
50 v-twists (25 each side heavy)

Thursday 7, October 2010

WOW I really thought I posted this yesterday....

Strength:
Snatch grip deadlifts
5-5-5-5-5

Metcon:
"Randy"
75 power snatch 35/22.75 kg

Thursday, October 7, 2010

REMINDER - NO CLASS SUNDAY

There will be no classes on Sunday the 10th.
Still time to sign up for the Whole9 seminar.
Well worth the time and missed workout.

Wednesday, October 6, 2010

Wednesday 6, October 2010

Mid week, and I keep expecting a new Hero workout to pop up, call me gun shy. LOL

Strength

Push press
5-5-5-5-5

Skill work - pick a weakness

Metcon:

"Cindy"
AMRAP
5 pull ups
10 push ups
15 squats

Tuesday, October 5, 2010

WHOLE9 SEMINAR - SUNDAY SUNDAY SUNDAY

OK guys, the date is closing in!!!

Sunday come join your fellow BBCF members for a day of nutrition, wellness, recovery and health talk!

It is well worth the few hours of your time, and the giving up of a month's worth of latte's. ;-)

Tuesday 5, October 2010

Rain rain rain - we know what happens when it rains right???
Coach gets upset because she likes it when we run, but feels bad making anyone run in a monsoon... What to do, what to do????

Strength:

Split jerk
3-3-3-3-3 (HEAVY)

3 x max rep strict pull ups

Metcon:
(I figured out what to do)

Death by Kettlebells - AHAP

So just like any death by workout, you keep adding every minute until you cant complete the number of reps for the minute you are on. With this one, you increase by 2 every minute so....

Minute 1 = 2 swings
Minute 2 = 4 swings
Minute 3 = 6 swings
and on up...

Your score is the last minute you completed all the reps, so if you finish minute 12 with 24 swings, go into minute 13 but only get 23 of the 26 swings, your score is 12.

Compare 3-16-10

Sunday, October 3, 2010

New Paleo Book - GET IT!!!!

The Paleo Solution Book by Robb Wolf

Performance Menu co-founder Robb Wolf's first book, The Paleolithic Solution, is available. This is an amazing book. For those of you familiar with his work, you know Robb has the ability to make the dullest of nutrition and lifestyle information interesting, and often actually entertaining. If you don't want to make significant nutrition and lifestyle changes, however, don't read the book - he will convince you.

This book is a great read, easy for the layman to read, understand, and change up our eating patterns to live the best life possible. It includes 30 day meal plan, and if you have had the chance to meet or even watch or listen to a pod-cast with Robb his humor too!

Training Tips - Catalyst Athletics

Unfortunately, for many of us, this is not an atmosphere we always or even often have access to. Motivation when training alone can be extremely difficult, and your training progress can suffer considerably. So how do you get around this when your options are limited?

First and foremost, take care of energy problems the right way. Caffeine is not a substitute for adequate sleep and stress-reduction strategies. Without this foundation, all the other stuff you try to improve your motivation will fall far short of its potential.

Minimize distractions. When training alone, especially with something like weightlifting in which there is a great deal of rest relative to actual work, it can be easy to wander mentally and physically. Turn your phone off and don't keep it nearby. Don't check your email or read IronGarm between sets. If you need something to occupy yourself during the downtime, consider doing something like making notes about your training, about ideas for future cycles, or training goals - something that keeps you focused on training, even if it's not the actual training of that day. Better yet, focus on the current training. Visualize your next set as vividly as possible, making sure to create the perfect execution - don't get lazy and let yourself visualize marginal performances, and definitely don't ever let a missed rep into your head.

In many ways I prefer my lifters to train without music, but at the same time, there are undoubtedly circumstances in which it's very helpful; training alone is one of them. We've all felt the effect of music on our mood and our energy. Selecting music can be tough sometimes, however. If you have a long workout, it's tough to stay so aroused for so long - if the music is too intense too constantly, it may end up having a negative effect by wearing you out. Get a bit of variety in there. My lovely wife Aimee actually prefers pop-nonsense, not because it's directly motivating in the conventional sense, but because it keeps her distracted from negative thoughts and minimizes the anxiety arising from her expectations of her performance. Find what works for you.

Video is another one to try. It's not entirely uncommon to see weightlifting gyms with lifting videos playing while the athletes are training. This can be motivating in the obvious ways, but it can also have surprisingly beneficial effects on technical performance. Often the act of watching very proficient lifters will encourage better technical performance without any conscious thought.

And of course, the best method is to avoid the problem entirely and invite some other athletes to train with you.

Monday 4, October 2010

What what is this, its Sunday night and I am already posting the blog??? Hmmmm, am I feeling ok, have I decided to be nice and let you see our fun? Nahhhh, just changing it up again. :-)

Strength:

Back Squats
5-5-5-3-2-5

Bench press
5-5-5-5-5

Metcon:

4x
10 thrusters 60/45kg
20 burpees
30 GHD sit ups/knees 2 elbows/weighted sit ups

Sunday 3, October 2010

This one was cool - a fun 15 minute workout for Sunday, a day of rest - LOL

150 kettlebell swings AHAP
100 squats
75 sit ups
50 push ups
25 lunges each leg

DONE!!!

Saturday 2, October 2010

I love Saturday's and the workouts we get to do. I usually don't have anything created or picked out for Saturday, literally I stand in front off the board - think of the week we have had and let the CrossFit creative juices flow... When that happens we get some fun WOD's!!!

50 burpees
then
3x
400m run
30 weighted back squats 60/40kg
20 sit ups
10 HSPU

Adam and Matt helped with the creativeness on this one. Nice job boys!

Friday 1, October 2010

OK, this is crazy it is October 1st, the weather is beautiful, and I honestly don't want it to change to our classic October weather. Ahhhh, but it will. :-)

Strength:

Clean and jerks
3-3-3-3-3

Double unders (I was going to make it a number you had to get to, like 250, but then I thought hmmmm, maybe not)

Metcon:

Tabatta mile

Yeap just like it sounds

sprint 20 seconds rest 10 seconds until you have completed a mile!

Thursday, September 30, 2010

Thursday 30, September 2010

New Hero WOD from yesterday... Remember if you look at a workout and you think to yourself, ahhh thats not so bad - IT IS!!!


"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box


Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Wednesday, September 29, 2010

Wednesday 29, September 2010

So new Hero WOD was posted for today, but I really wanted to get in our snatch work, so we will do it tomorrow. Yayayay

Strength:

Snatch
5-5-5-5-5

Metcon:

5x
600m run
10 snatch men's 40-60 and woman 20-40kg
20 ring push ups
30 min cap

Holy Shit - everyone who did Todays WOD IS A ROCKSTAR! That was a kick ass workout, at one point as form went on my snatch all you heard me whine was "but I'm tired!"
Anyway awesome job everyone!

Tuesday, September 28, 2010

Tuesday 28, September 2010

Strength:

Back squats
5-5-5-3-2-5

Technique work
Bergner warm up

Metcon:

Cindy Cleans
5 rounds of Cindy - 5 pull ups/10 push ups/15 squats
10 power cleans 50/35kg
4 rounds of Cindy
8 power cleans
3 rounds of Cindy
6 power cleans
2 rounds of Cindy
4 power cleans

Monday, September 27, 2010

Monday 27, September 2010

Ahhh the start of the week, the end of September. WTF?? This year had flown by.

Strength:
Deadlifts
5-5-5-3-2-5

Strict press
5-5-5-3-2-5

Metcon:

Fight Gone Bad

Wallball
Sumo Deadlifts high pull 35/22.75kg
Box jumps
Push press
Row

Saturday 25, September 2010

OK, so today we had a cool team WOD - it will be s 20 minute AMRAP.

10 MINUTES
Team member #1 runs a 200m sprint, #2 wallballs until partner gets done running and switch for 10 minutes.

10 MINUTES
#1 does ball slams until #2 has completed 100 tuck jumps, and switch for 10 minutes.

Score - total wallballs and ball slams

Sorry for thr delay in the posts!

Can I tell you how much I hate moving and internet crap.

Friday, September 24, 2010

Friday 24, September 2010

Ohhh its the end of the work week for most of us, getting close to the end of that beautiful weather we have had all summer. Found myself having to get up and put on a sweathsirt and sweat pants to take the dogs out this morning. I am not a huge fan of cold, but whats a girl to do when she lives and loves Reno...

Strength:

Over head squats
3-3-3-3-3

Skill:

L sits (if you have mastered this one work on L pull ups)

Metcon:

7x
7 KB swings
7 KB cleans
7 KB lunges (kb in rack position)
7 KB snatch
7 KB SDHP
AHAP
As heavy as possible

Have I mentioned how much I love kettlebbells, cuz I do. Wish I would of added deck squats but you might of punched me for that one!

Wednesday, September 22, 2010

Thursday 23, September 2010

Strength:

Power Cleans
3-3-3-3-3

Skill:
HSPU

Metcon:
5x
3 muscle ups (4:1 ratio dips and pull ups)
6 strict pull ups
9 ring push ups
12 toes 2 bar

Wednesday 22, September 2010

Well today's metcon actually came to me in a dream an woke me up from a dead sleep with the name and all - now I can't claim that I did not see something like it in my searching other CrossFit sites, but I in my head am taking full credit for this evil, I mean lovely WOD.

Strength:

Front squats
5-5-5-5-5

Push press
5-5-5-5-5

Metcon:

"Pick Your Poison"

10 mins
5 thrusters every minute 60/40kg

*** you can decrease the weight on the thrusters, but only by 10kg incraments, and for every 10kg you decrease, you add 5 more thrusters. So if you did 40kg for men instead of 60, you would do 15 thrusters per minute.

***penalty (of course) for every minute you dont make your rep count you owe 5 burpees at the end of the metcon.

YAYAYAYAYAY Burpees and Thrusters!

Tuesday, September 21, 2010

Tuesday 21, September 2010

So stay tuned for tomorrows post on the upcoming events for the next few months.

Strength:

Deadlifts
5-5-5-3-2-5

Skill:

1 set of glute ham raisers max reps

Metcon:

1000m row
21-15-9
GHD situps
Pull ups
1000m row

Monday, September 20, 2010

Monday 20, September 2010

Monday - Monday - Monday

Hope everyone had a great weekend! Enjoy the weather we could be getting to that faithful point where it changes on a moments notice.

Strength:

Back squats
5-5-5-3-2-5 (shooting for new PR again - even if it is 2.5kg)

Bench press
5-5-5

Metcon:

Off shoot of one Travis and I did at the Northwest Regionals - we did 3 rounds at 135/95lbs with a 12 minute time limit. You are doing:

5x
10 OHS 50/30kg
50 double unders (150 singals)
12 minute time limit

Sunday, September 19, 2010

Sunday 19, September 2010

This is what I had programmed for yesterday, then Sean took over with his kick ass workout. Funny, Joe said "I thought Sunday was supposed to be an "easy" day?", my response "Yeah, but I wasn't here yesterday." HEHE

2x (second round replace farmer carry runs with weighted lunges)
25 KB swings
length of the building farmer carry runs
25 goblet squats
length of the building farmer carry runs
25 v-twist to each side (50 total)
length of the building farmer carry runs
25 burpees
length of the building farmer carry runs

FOR TIME!

Saturday 18, September 2010

Ohhhh Coach Sean was in the house today and he programed a great WOD for the day!

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

Power cleans
Wall balls
Jumping lunges (each leg so on 10 its 20)

Friday, September 17, 2010

Friday 17, September 2010

Thanks to the 6am class for helping me figure out the time frame for today's metcon. I was not sure if 5 rounds or 15 mins was going to be the set figure. We went with an AMRAP which is perfect, I wanted todays WOD to be right around 15 minutes.

Strength:

Clean pull
3-3-3-3-3

Squat cleans (yes get your butt in the hole)
3-3-3-3-3

Metcon:
AMRAP 15 mins
5 turkish get-ups (one side only - switch every round)
10 DARC swings
15 goblet squats
200m SPRINT

AHAP on the weights for the movements.

Thursday, September 16, 2010

Thursday 16, September 2010

Some cool posts today between how AWESOME you all are - and JB's amazing video from our BUGABOO workout! :-)

Strength:
Snatch
8x2

Metcon:

Tabata

Push press 30/20kg
Pull ups
Jump rope
Squats

Perfomed in classic form each movement 4 mins, 20 seconds on 1 seconds off = score lowest round each movement.

Bugaboo



Video from our BUGABOO workout - great job everyone!

JB it is AWESOME as always! Thank you!

I think you are all AWESOME - do you?

A post from Brad Pilion site - sometimes he has some great stuff. He is a big promoter of the IF life style, so if your looking for more info his link is below.

How to be Awesome
I am Awesome.
You are Awesome too.

This is important since the first part of becoming Awesome is realizing that you are already awesome….

And that being Awesome is a choice.

So what is Being Awesome?

Well, let me start by saying that this is the NEW Awesome. So don’t think Bill and Ted’s Excellent Adventure type of Awesome…

It’s also not the pretentious jerk version of awesome. Awesome has evolved to something greater than this.

Think more along the lines of a mystical force..kind of like the Tao.

It’s something then when you are ‘in-line’ with it, it makes a difference in your life without taking a lot of effort.

If the traditional use of awesome is “That which inspires awe” think of the new Awesome as “That which inspires Awe in one’s self”

So vaguely Being Awesome is:

The ability to inspire yourself and to be inspired by Yourself(OK so the exact definition is still a work in progress)

The most important part of being Awesome is remembering that being Awesome is a choice, and the more time you spend being awesome, the more being awesome becomes second nature.

So remember, you are already awesome, and you can become more awesome with a little practice.

For instance:

If you are complaining or whining, just remember, you could be being awesome instead.

I’m not sure why but it seems as a whole we are becoming a very negative group of people. We whine on TV, we whine on Talk Radio, we whine on blogs and in forums…This isn’t constructive or positive..therefore it’s not awesome. If you catch yourself in one of those downward spirals of complaining or whining, stop and think about the fact this thinking in this way is a choice, so you can change it.

Being awesome is that easy.

A large part of being Awesome is learning not to compare yourself to others. Instead you should compare yourself to the way you want to be…when you stop and think about it, there is a difference between the two.

Another way of improving your awesomeness is by learning from other people (since we are all awesome in some way)

Every one of the people in your life has qualities that are awesome. Spend time thinking about this and A) appreciate those traits even more (and maybe even let them know you appreciate it) and B) incorporate them into your own awesomeness.

My brother in law is really good at returning phone calls and emails. I think this is awesome, so it’s something I’m going to try to incorporate into my own awesomeness.

It’s as simple as that.

Warning: Awesome can be stolen from you…

Now here’s what you have to watch for…some people will want to crush your awesomeness. For some reason there are people out there who are really uncomfortable with the idea of someone thinking that they are awesome. As if we should all be grumpy or unsatisfied with life.

So remember awesomeness is an INTERNAL thing, it’s your ability to inspire awe in yourself, not what others think of you.
Here’s an example:

A friend of mine posted a comment about building muscle for aesthetics in a CrossFit forum. In the forum he was bashed hard for not wanting to be ‘functional’ and because he “probably does 20 sets of biceps every workout”.

(Granted this was probably not the best place to pose a question of this nature, and I don’t know the nature or tone of the conversation…but I digress)

The point is this…to be Awesome, you have to OWN YOUR GOALS.

It doesn’t matter if people think your goals are dumb, useless or crazy…if something is YOUR goal then you owe it to yourself to be Awesome at it. If you listen to everyone else’s opinions on your goals you are externalizing your awesomeness, and this just doesn’t work.

This is how being Awesome can greatly improve your fitness and weight loss goals…because you learn to stick with your goals and not worry about everyone else’s goals. So awesomeness is also a focused happiness.

You have to own your awesomeness.

Being Awesome also helps with other facets of life.

I have a friend who wanted to buy a manufacturing Plant. He had a successful company, but knew that it would be even more successful if he owned his manufacturer.

For two years I watched people continually tell my friend that he was crazy, or insane, or dreaming. I watched investors turn him down, business partners question his business sense..but he never backed down. For two years he stuck with it, because he knew he was awesome.

He purchased the plant last year, and his business is booming.

So to repeat: you have to own your awesomeness.
You know you are doing it right when your friends all think you are a little crazy, but they love you for it. (as opposed to being a pretentious “I’m Awesome and you’re not” jerk).

Another part of being awesome is not pushing your goals on everyone else.

You want giant biceps but your friend wants a strong functional core…neither goal is ‘right’ but you both owe it to yourselves to be awesome at that goal.

So a main part of being awesome is being happy enough with yourself that you don’t really care what other people think about you, and you don’t feel threatened when people have goals that differ from yours.

Being awesome also involves OWNING your LIKES.


To me fasting is AWESOME. I hope you like it too, but it’s not going to bother me if you’re not a fan.

When people ask me why I like fasting, I could hit them with all the boring scientific jargon, or I could answer “Because fasting is awesome”

Granted, this answer probably seems silly to most people, but after reading this post I hope you would understand that what I am actually saying is “When I’m fasting I inspire myself” …awesome takes on a whole new meaning when you think of it that way.

If you really like something let it be yours, it shouldn’t matter if other people like it or not. And on the flip side, if your friends really like something that you’re just not into, don’t sweat it.

Another part of being Awesome is OWNING your ACTIONS.

Be awesome by doing awesome things.

On the drive home from work ask yourself “Would it be awesome if I took 2 minutes out of my day and picked up some flowers for my wife/girl friend/daughter/mother?” If the answer is YES, then do it..because it would be awesome.

If you are running late for a lunch meeting because you are watching movie trailers on-line ask yourself “Is it awesome I’m about to be late because I’m watching movie trailers?” if the answer is NO, then close your computer and get going…

OK…so now the million dollar question:

What the heck is a post about being Awesome doing on a health and fitness blog?
Well, I’ve been doing a lot of reading on inflammation, stress, mind set and long term health. The science is impressive and is worthy of a whole new book, but for now let’s just say they are connected.

8% body fat, shredded abs, muscle like liquid marble…these things may not matter as much as having the right attitude when it comes to the quality or length of your life.

I once had a chance to talk with the very Controversial Dr. Aubrey DeGray…a person many people consider to be a visionary in the area of life extension and longevity.

He told me that when you look at the world’s centenarians (people who live to 100 or older) it’s very hard to find any connection between them all. There were no real diet or exercise correlations. But, the one thing he did say was that if they had anything in common at all, it’s that they all seemed to smile a lot.

It’s easy to smile when you’re awesome.

Brad Pilion
http://bradpilon.com/

Wednesday, September 15, 2010

Wednesday 15, September 2010

Middle of the week - hump day we like to call it. Got that mid week blah - not sure what to do this weekend, BATTLE of the RATTLE is calling your name!

5k run straight up the side of Rattle Snake Mountain, from Gold's Gym parking lot and then down the back side to finish the run off on a nice paved downward slope! Going to be a blast, and this year they set up a division just for CrossFit teams - so, get a pair of gloves (yes, needed for grabbing sage brush) grab a partner and run run run!

Strength:

Deadlifts
5-5-5-3-2-5
Strict press
5-5-5-3-2-5

Metcon:

Blackjack

Push ups
Sit ups

Always adds up to 21 - so you start with 20 push ups and 1 sit up, then 19 and 2, and all the way down till you finish with 1 push up and 20 sit ups!

Tuesday, September 14, 2010

Tuesday 14, September 2010

Ahhhh after a new Hero WOD like yesterday, it is hard to re-program a week.

Strength:
Back squats
5-5-5-3-2-5

Same rep and percentage scheme as we have had for the last few weeks
2 sets of 5 bar only
1 set of 5 60%
1 set of 3 80%
1 set of 2 90%
1 set of 5 HEAVY - new PR

Metcon:
10x
5 pull ups
7 thrusters 35/22.5kg
9 kb swings 24/16kg
200m sprint

Compare 1-30-10

WHOLE9 SEMINAR!!!!

Sunday, October 10, 2010 from 9:00 AM - 5:00

Hey everyone - if your serious about your health, fitness, and eating for life - you WILL NOT miss this event! We talk a lot about nutrition, and try to share with you the experiences and good food choices to make - this will solidify, and help you to figure out what is going to work the best for you, how to prepare it, eat it, and love your new found way of eating!
Join Dallas Hartwig and Melissa Urban, founders of Whole9, for a practical, straightforward, interactive discussion on the important role nutrition plays in your overall health and fitness. We’ve just added two hours of new material, so you can take your nutritional know-how from the classroom to the lunch room, and everywhere in between!

In our new Foundations of Nutrition Workshop, you’ll learn:

•The good, bad and ugly side of how your food choices affect your metabolism, health and longevity

•How certain food groups are negatively impacting how you look, feel and perform, even if you don’t immediately notice their effects

•What you should be eating to look, feel and perform your best – and why you don’t really need to weigh and measure all your food to achieve excellent results

•A fool-proof meal planning template to help you manage meals, snacks and pre- and post-workout nutrition (including recommendations, examples and recipes)

•Discussion of common errors – ways to get it wrong when you’re doing everything right

•The best way to incorporate “cheats” into your diet, enjoying the foods you really want without compromising your overall health and fitness goals

•And most importantly… how to break unhealthy patterns, habits and cravings related to food, and change the way you eat for the rest of your life in a healthy, balanced, satisfying and sustainable manner


Workshop Details:

Workshops run a full day in length. This includes an hour long lunch break, where we encourage attendees to hang out and socialize with each other and the Whole9 crew. With your registration fee, you also receive a packet full of resources, recipes, meal planning tools and special discounts on cool fitness and nutrition products. Note, the packet isn't a full outline of the covered material - just an additional reference guide. Be prepared to take some notes!


http://whole9reno.eventbrite.com/

Monday, September 13, 2010

SOOOOO SORRRRRYYYYY!!!

OK, this move and out of town trip has taken its toll on me. I am sorry I ahve been so behind on posting the blog - so unlike me! Will not be the case anymore! Thanks guys and love you all!

Monday 13, September 2010

New Hero WOD today - was posted Friday, but we are taking care of it today! :-)

"Helton"
3x
800m run
30 dumbbell squat cleans 50lb/32.5lb (haha)
30 burpees (yayayayayay we love burpess)

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

Sunday 12, September 2010

Deck of Cards on Roids!!!

I know you love me and hate me, and I can hear it in your voice and see it in your eye roll as you read this and experienced it. :-)

Joker = 400m run backwards
Aces = 11 burpee pull ups
Hearts = Box jumps
Spades = KB swings
Diamonds = Goblet squats
Clubs = Push ups

YEAH WE LOVE COACH! Makes you wish Chandler was here huh?

Saturday 11, September 2010

THIS IS SPARTA!!!!!!!!!

"300"

25 pull ups
50 push ups
50 deadlifts 60/40kg
50 box jumps
50 floor wipers 60/40kg (1 = left, center, right)
50 KB clean and press
25 pull ups

Friday 10, September 2010

Strength:

Front squats

5-5-5-5-5

Metcon:

"Barbara"

5x with a 3 min rest between rounds

20 Pull ups
30 Push ups
40 Sit ups
50 Squats

Compare to 2-3-10

Thursday 9, September 2010

Strength:

Over head squats
3-3-3-3-3
Bench Press
5-5-5

Metcon:

"Tosh"
3 x each set - rest is time it took you to run prior meters

200m
400m
600m

Friday, September 10, 2010

Wednesday 8, September 2010

Strength:

Deadlifts
5-5-5-3-2-5

On our three major strength lifts you will be seeing this rep scheme to maximaize our ability to get stronger and more functional.

Metcon: Comes from our very own Anne-Marie former owner of CrossFit Sharkey out of Vegas current owner of CrossFit Sharkey Garage gym in Boise. :-)

21-18-15-12-9-6-3 Deadlifts 95/75kg
alternating with
3-6-9-12-15-18-21 Push press 57.5/37.5kg

Tuesday, September 7, 2010

Tuesday 7, September 2010

"Severin"

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you've got a twenty pound vest or body armor, wear it.


U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

Monday 6, September 2010

Today you had a choice of either one tough WOD, or another!

Everyone chose

"Badger"

3 x
30 squat clenas 42.5
30 pull ups
800m run

Sunday 5, September 2010

Programing brought to you by none other than my little brother! NICE JOB!

21-15-9-6
Box Jump
KB swings AHAP
KB sumo deadlift high pulls AHAP

Boston Update

OK, there is so much and I dont have internet hooked up yet at the new place, so stay tuned it is COMING!

Saturday, September 4, 2010

Saturday 4, September 2010

AHAHHAHAHAHAHA you thought because I was out of town that you would get away without one of my enduring loved WOD'S of the Saturday's past???

WRONG!

Griff all F'D up

2x
1 rope climb
10 tire flips
400m run backwards
1 rope climb
10 burpee pull ups
800m run forward
1 rope climb
10 wall balls 20/16
400m backwards

Friday night Boston

I am in Boston this weekend, so the boys are coaching classes for me - LOVE YOU GUYS! I am attempting to hit as many CrossFits as I can while I am here - there are 4 in the city. One, CrossFit Fenway is closed for the weekend, (damn it man their logo is kick ass), another CrossFit Southie just opened doors last week, but not to the CrossFit masses, just getting stuff in so that leaves me with 2 in the area, Again Faster - a major supporter of the games, and CrossFit Boston. Gonna be coming home with something that says CrossFit and Boston if it kills me!

Boston has under water tunnels - we all know me, and I was hoping to see fish etc swimming over as I drove through it, but I think they knew there would be people like me going into the tunnels and realized I would be the one to see a fish, veer off in the direction of the fish in my classic butterfly syndrome, and crash - causing the entire road system to close, and the great people of Boston to be late for their entire lives... It makes sense when i put into written words, but the disappointment on my face as I drove into the tunnel was classic. It was late when I got in, so I could not see a lot - I did drive right by Fenway Park, and got the chills!! Friday nights game was canceled due to a Monsoon - no really the rains were crazy when I got here. OK, I don't like driving in cities, I don't like driving in rain, so put those two together - was good I got in at midnight - no one on the roads. So, hopefully that is good for me they will play a double header on Sunday and getting a scalped ticket should be wayyyyy easier!

OK, out for the day - love you guys see you soon! Pictures and stuff coming!

LABOR DAY HOURS

Saturday - Normal hours 9 and 4
Sunday - 9am only
Monday - 10am only


Can you believe it is September already, it seems like I just started summer, my son was leaving 8th grade looking forward to his freshman year, and WHAM here it is, my boy is in highschool, Chandler has been gone for almost a month, and Matt came back about a month early.

Friday 3, September 2010

Hey guys - greetings from Boston!!!

Strength:

Snatch Grip Deadlifts

3-3-3-3-3

Handstand push ups

3 x max reps

Metcon:

100 push ups
100 sit ups
100 flutter kicks - 4 count
100 squats
we did this as part of the Warrior WOD a few weeks ago, of course I think there was 4 miles of running surrounding it - LOL!

Thursday, September 2, 2010

Thursday 2nd, September 2010

Should be a beautiful weekend, get your last bit of warm fun and go eat some RIBS!!
It should be remaned "Paleo Festival" So much good food and fun to be had!

For strength today we have

Snatch 8x2

and because I wanted to use all those new lovely sandbags (Thank you Chris)

800m Sandbag carry (Anyway you can)
3 rounds of
10 Burpees
20 Situps
30 Squats
And another 800m sandbag carry to finish it out.

Wednesday 1st, September 2010

The year is flying by people!! Summer is almost gone, and it makes me sad.


Strength:
Strict Press 5-5-3-2-5
and
Bench Press
5-5-5

Metcon
3 Rounds of
21 KB Swings
15 Deads
9 Knees To elbows.

Reach for a PR on strict press

Tuesday, August 31, 2010

Tuesday 31, September 2010

After yesterdays 5k we have some skill work and a good strength based metcon for you all.

Strength:
Back squats 5-5-3-2-5 2

Skill work:

double unders

Metcon:
Amrap 15 mins
5 hang cleans 60/40kg
7 strict pull ups
9 box jumps

Monday, August 30, 2010

Monday 30, August 2010

Ahhhh - strating the week a little sore after Bugaboo on Saturday. PERFECT!

Strength:

Deadlifts

5-5-3-2-1-5
2 sets of 5 light warm up
1 set of 3 at 60% of your 5 heavy PR
1 set of 2 at 80% of your 5 heavy PR
1 set of 1 at 90% of your 5 heavy pr
1 set of 5 HEAVY PR

Metcon:

5k - been a while but the weather is perfect!!!

Friday, August 27, 2010

Saturday 28, August 2010


SMA Awareness WOD, August 28th, 2010
"Bugaboo"
For time:
200 Thrusters (75/45)

Please join us as we do this special WOD on August 28th in memoriam of Benjamin "Bugaboo" Abruzzo III to raise awareness and donations for Spinal Muscular Atrophy (SMA). "Bugaboo" lived for just 200 days before he lost his battle with SMA on December 29th, 2005.

So many other children and families are affected yet knowledge and awareness is very low.

Please read the words in the post below from "Bugaboo"s father who has lost 2 children to this terrible disease. Also take a look at previous posts below from our efforts with this cause last year and the list of CrossFit affiliates who helped out last year. We hope to grow this event each year with your help.

I believe everything happens for a reason and I believe that the CrossFit community has the power to spread the word and raise some donations to fight SMA.

The first step in fighting for any cause is raising awareness by spreading the word. This year we are asking that each participating affiliate raise $200, one dollar for each day that "Bugaboo" was alive. All donations made online will come with a receipt and will be tax deductible. If you are interested, please find a participating affiliate near you, or find an affiliate near you and ask them to participate!

CLICK HERE TO GO TO THE FSMA DONATION SITE PLEASE!

http://www.fsma.org

If you can't make it to a participating CrossFit affiliate, all we ask of you, is wherever you are on or around August 28th, do this WOD and PLEASE COME BACK TO THIS SITE AND POST YOUR TIME, LOADS AND THOUGHTS TO COMMENTS so we can see who all we reached, then go to the donation site and give what you can. Tell everyone you can why you are doing "Bugaboo" and send the link to this site to everyone you can.

3-2-1-GO!

Thursday, August 26, 2010

Thursday 26, August 2010

Strength/Skill:

Snatch
8x2

L-pull ups / L-sits


Metcon:

8 x 200m sprints on the 2 minute mark

Wednesday, August 25, 2010

Wednesday 25, August 2010

REMINDER - this Saturday BUGABOO! BE THERE!!!

Strength:

Back squats
5-5-5

Strict press
5-5-5-

Metcon:

100 burpees for time!!!

Tuesday, August 24, 2010

Tuesday 24, August 2010

So, I am on a mission to get the minutes down for our programming so that we can have a few longer duration WOD's, a few medium, and one shorter one per week. I am close, but I need you guys to really pay attention to the scales of weights I am also including. I will also write on the board the "target" time, so you can think about it and scale it properly.

Strength:

Deadlifts
2 sets of 5 light weight for warm up

5-5-5 HEAVY

Bench press

5-5-5-5-5

Metcon:
4x
10 back squats 60/40kg
400m run
10 overhead squats 60/40kg
400m run

** men 60/50/40
** woman 40/30/20

Monday, August 23, 2010

Monday 23, August 2010

Tried a little something different on the strength today.

Strength:
Clean shrugs
3-3-3-3-3 technique

Power cleans
3-3-3-3-3

Metcon:
5x
40m waiter carry HEAVY
20 kb swings HEAVY
40 m waiter carry HEAVY

Sunday, August 22, 2010

Sunday 22, August 2010

WOW - Coach Adam may be as good at programing those butt kicking WOD'S for the weekends as I am!!!

Thanks Coach Adam, this one was great!

5x
5 pull ups
10 burpee box jumps
200m run
10 GHD sit ups
15 tuck jumps
200m run

Saturday, August 21, 2010

Saturday 21, August 2010

Who doesn't love my Saturday WOD'S?

This one is a good one, I think I shluld name it "Becasue I had to do a really F'ing HARD FMP today!"

12-9-6-9-12
Thrusters 42.5/30kg
Pull ups
Snatch 42.5/30kg
Wall balls 20/16lbs
Running a 200m between each round of the 4 movements, finishing the workout with
200m run!

Injury while training!

Greg Everett
Catalyst Athletics
The Performance Menu

Setbacks & Motivation

One of the most difficult things in anyone's training is dealing with injuries and similar setbacks. An injury in the middle of a training cycle can be devastating physically, but usually more so mentally. The physical can always be built again; the discipline, motivation and attitude for productive training is what's most difficult to maintain or recover.

Personally I've had to deal with few serious injuries. I attribute this to the fact that I'm very consistent with maintenance and preventative work, largely because I see others in constant pain and various states of injury and have no interest in joining them. I've always been diligent about pre-training preparation, flexibility, icing and the like, and it has worked well for me. I don't doubt that at least some of my success can also be attributed to good luck (and/or not lifting enough weight).

The reason this is on my mind is because I re-injured an old injury site last week and it's taken me until the last day or two to get my head back in the game the way it needs to be. A few years ago, I sprained my left SI and L5-S1 joints during a clean - embarrassingly enough, on a very light one the day after making a record lift. It wasn't fatal, but it was bad enough that I couldn't lean forward to even the slightest degree without falling over, and it kept me from training normally for a month or so. Fortunately I recovered and while it was touchy for quite a while, eventually it was no longer something I worried about, other than periodic soreness in the injury site.

Last week, in my final heavy week of a squat cycle that was going just swimmingly, I sprained the same location during the recovery from a squat. Luckily it turned out to be nowhere near as bad as the first time, but it happened with a visible buckle in my lower back and an audible pop. The most irritating part of the incident was the fact that it was so unnecessary. Basically I got lazy. I was feeling good and didn't take the time and put in the focus I should have.

So this cycle that was going so well suddenly was over. Even if it only took a week for my back to get back to normal, which was quite optimistic, I would lose the momentum of the cycle. Immediately my attitude regarding training went to shit because my grand plans were no longer viable and I felt a big investment in time and effort were now wasted. Understand too that this was such a minor setback - by no means a serious injury - and it still evoked this shift in mindset. With more severe injuries or complications, it just gets worse.

With chiropractic treatment, some outerspace cold laser, a lot of ice, a lot of stretching of certain neglected areas, and some focused back strength work, my back has returned to about 90% or so after about 10 days, and it's hard to complain about such a quick recovery. During that time, I've had a chance to get some perspective and rethink my training going forward. I realize that even though it was cut short, my last cycle wasn't exactly a waste of time - really what happened is that I put in the work, got most of the benefit, but was unable to measure the progress. That measurement being absent doesn't mean the progress is. I planned a new cycle with more emphasis on the weaknesses I clearly need to address, and I'm confident that it will be successful.

There were a couple take home lessons for me, and hopefully for you, in this. First was that you can never take anything for granted, even the most minor details of training, down to a single lift. I hurt my back doing a clean with about 60% because I wasn't focused or taking it seriously; I hurt it again doing nothing extraordinarily rough. It wasn't a clean or a squat that injured me, it was my own complacency and lack of focus. I plan on not making that mistake again.

The other lesson, which I seemed to have had to learn more than once, is that one training cycle and one injury don't represent an entire career or life. They are small pieces of a long timeline and if handled properly, will stay that way. They can be small hiccups if you stay on top of them, or if you don't, they can be monumental disruptions.

Finally. it's important to keep an eye on the future and to institute sound plans even while focusing on the present. If you get too wrapped up in what happened yesterday or what you're doing today and something doesn't go according to plan, you're going to find yourself all out of sorts. If you can step back and consider that day, moment, lift, whatever within the context of a larger plan, you'll likely find yourself better able to keep moving forward productively.

Good luck with your training.