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

We build fitness machines out of ordinary people, and humble elite level athletes everyday. Professionals, civil servants, Division 1 athletes, soccer moms, and grandparents all DESERVE the most effective training available.


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

Friday, January 29, 2010

Mental Toughness!!!

This is AWESOME - it was sent to me by Mel, at first your a little concerned and then - it is what we do everyday in BBCF!!!!

Goal Setting

Rules of goal-setting

Your goals must be:

Specific – Do you know exactly what it is that you’re trying to do and why?

Measurable – Is there a set of criteria you can use for measuring progress?

Attainable – I lump this in with Realistic, but I’m sure there’s some Life Coach out there that can tell us what it really means.

Realistic – Can you really and truly accomplish this goal? Stretch goals are good. Unrealistic or unmotivating goals are bad.

Timely – A goal should have a time frame. “I want to do X by Y.”

Personal Goal Setting

Writing down your goals made you more likely to reach them than just thinking about them. Obviously, writing them down is more effective than not having goals in terms of getting where you want to go.

Here is a study on Sid Savara’s site. Here is the gist…a study at Dominican University divided people into 1 of 5 groups with different ways of dealing with their 4-week goals. They were also asked to rate their goals on the following dimensions: Difficulty, Importance, the extent to which they had the Skills & Resources to accomplish the goal, their Commitment and Motivation to the goal, whether or not they had Pursued this goal before and if so their Prior Success.

The five groups were as follows:

Think about their goals

Write (type into the online survey) their goals.

Formulate action commitments.

Formulate action commitments and send their goals and action commitments to a supportive friend.

Formulate action commitments and send their goals, action commitments and weekly progress reports to a supportive friend.

The 4 groups that wrote down their goals were 50% more likely to achieve them. Having a friend involved made the participant more likely to achieve their goals than just writing them down. For some odd reason, setting up actionable goals didn’t make them more likely to hit the target than just writing their goals down.

Regardless, I think having an action plan is a good idea. What’s the saying: “A goal without a plan is just a wish”? Something like that.

The Day Jason Got His Black Belt - and an ass whoppin!

All I can say is the level of cheering and swell of pride and emotion in everyone at this moment was overwhelming!!!!
Two of the toughest guys I know - if I didn't know any better, there could of been a tear.

WOW - look at the shinny new belt. Jason, Charles Gracie, and Gary!!!!

The rights to choke out the new Black Belt for the 1st time!
Everyone wants a part of the new Black Belt!

Thursday, January 28, 2010

Thursday 28, January 2010

That time of the week again when I start to think about the weekend!!!! Yes - this weekend Mel, Chandler and I are traveling to Redding on Saturday for the Mobility and Recovery certification. Going to be another great experience, and addition to the BBCF ways. :0)


Back squats (shooting for a new PR today)


Bench Press



5 rounds

7 deadlifts 140/90kg
21 knees to elbows


Foundation/Fundamental - 3 to 5 rounds, scale weight with abmat sit ups
Intermediate - 5 rounds, scale weight with leg raises or knees to elbows
Advanced - RX'D

Wednesday, January 27, 2010

Wednesday 27, January 2010

Can you believe it is already the 27th of the new year's first month? It is amazing how fast time flies by when we are having so much fun, getting in better health and shape daily! Great job guys!


Cleans - no rep scheme on this, about 15-20 mins of work on technique and skills for this Olympic lift.



Power snatch 60/40kg
Box jumps 24in


Fundamental/Foundation: same rep scheme as above - dumbbell 1 arm snatch in place of snatch, band or jumping pull-ups, and step ups or lower height box jumps
Intermediate: same rep scheme as above - need to scale weight or the box to a 20in
Advanced: As RX'D

Tuesday, January 26, 2010

Tuesday 26, January 2010

Well, as you can see we are on deadlifts for strength today!



3-2-1-1-1 shooting for new PR today - so add 2.5kg to last PR

First 3 med weight
Second 2 med to heavy weight
Last singles 1's heavy

3 x max rep ring pull ups

AMRAP of three movements today

5 thrusters 42.5/28kg
7 hang cleans 42.5/28kg
10 sumo deadlift high pull 42.5/28kg

Fundamental time = 10 min weight scaleable
Intermediate time = 15 min weight scaleable - closer to RX
Advanced time = 20 min no scaling


Just saying THANK YOU!!!!

We had a new PR in the gym on Monday we had 55 people threw out the day!

You guys are awesome, and a giant hello to the new people who came in for the day....


and of course to all my "regulars"!


Monday, January 25, 2010

Monday 25, January 2010

Yes, it is Monday - and this Monday is like Monday's of the past....

Throwing a great WOD your way, and we are loving every second of it, well, you will when your done!

First things first - due to the size of classes now, the time tables for the class will be as follows:

Warm-up :00 to :07
Burgener warm-up :08 to :12
Demo of lifts :12 to :15
Strength :15 to :30/35
Set up for metcon :30 to :35 if strength runs over to :35 above adjust accordingly
Metcon :35 to 55/00
Cool down :55 to :05 (of the following hour)


Over head squats


Push Press


Metcon: (please note the levels)

Beginner - 25-20-15-10-5
Intermediate - 40-30-20-10
Advanced - 50-40-30-20-10

Wall balls 20lbs
Kettlebell swings 20kg
Box jumps 20in

WOW - What a Grand Opening

This weekend we hosted our Grand Opening party, and it was AMAZING!!!!

Thank you to everyone who came out to support BBCF, Jason, and the BJJ school. We could not of done it without you all!

I wanted to say a special thanks to my members who came in, gave me a hug, some food, or just a nod of approval. You guys are the reason I am here, and make my passion and love for what I do that much stronger!!!!

At one point we had about 200 people packed into our facility, and it was such a shock to me and I'm sure Gary as we stood up on the railing and looked down - your support is not only overwhelming but my heart and soul smile!

Pictures will be posted soon!!!!

Friday, January 22, 2010

Friday 22, January 2010

YAYAYAYAY it is Friday, we are heading into the weekend and having a party to boot!!!!

See you all tomorrow at BBCF at some point during the day - don't forget we are BBQing, Paleo pot lucking, eating, working out, witnessing amazing events, and having an overall GREAT TIME!!!


Power Cleans (yeah I know we did this on Wed - which should of been snatch technique work)



3 sets of max reps on rings, bench, GHD - which ever you are able to pop out a "few" reps - nice deep dips, dropping your weight below your shoulder line...


100 pull ups anyway you want to do them. If you have started kipping, you will start the workout that way, if at some point you have to go to a band or a jump then that is OK, but start out strong and work on the movement.

Thursday, January 21, 2010

Ramp-Up Class!!!! - reminder

Ramp-Up Class!!!! - remember just because there is not a "ramp-up" class on Wednesday, Friday and the weekends does not mean you can't come in!!!!

OK, we will be adding a 5pm class on Monday, Tuesday, and Thursday - this will be a "ramp-up class" or what is known as a beginners class.


Everyone is welcome to perfect their technique on moves, or for some extra coaching, but the class will be geared towards those who have less than 6 weeks of consistent CrossFit time in with us. Please, if you fall in to this category attend this class for a few weeks and see the dramatic improvement in skills etc.We will work diligently on our strength lifts, and Olympic movements to get everyone up to speed and comfortable with the movements - this will be a slower paced class, so my advanced level athletes - unless you need to get in and out at this time please be advised that 4 or 6pm is still going to be a better afternoon slot for you. ;0)

All other class times remain the same, and we will still continue with the CFE on Wednesday and Friday.If you think you should be in the ramp-up" class, then you probably should be. If you are borderline, shoot me an email, or ask me when you see me and we will figure it out together

Thursday 21, January 2010

Ahhhh the weekend is right around the corner, we are two days away from our Grand Opening, and witnessing an amazing event 15 years in the making!


Also, we will be doing the Paleo pot luck on Saturday for this month, so I would love to see you all there, and share our food and good times with one another!

Hitting our strength work again today, with an "easier" metcon at the end of it.


Back squats


Strict Press



This comes from the CrossFit Endurance site, and looks like a great way to finish off the workout.


1000m row
rest 2 mins between rounds

No more than a 10 second time change in either direction from your 1st row = penalty of 15 burpees

Wednesday, January 20, 2010

Wednesday 20, January 2010

Good mid week to you all - looks like a snow day may be coming our way.

Being that it is mid week, we have a skill movement instead of a "strength" movement, with some other fun stuff for your enjoyment. :0)


Squat Cleans

no real rep scheme on this, we are just working the technique

Handstand push ups

3 sets of max reps with a 2 min rest in between


Tabatta Something Else (make sure to log this on your card)


4 min of 20 seconds on 10 second rest PER movement. Score will equal your total number of reps per movement, then the total score.

Tuesday, January 19, 2010

Tuesday 19, January 2010

Lets set some new PR's on deads today!!!!




3 x max reps

Strict pull-ups


AMRAP 15 mins

5 thrusters 42.5/28kg
7 Sumo deadlift highpulls 42.5/28kg
10 one arm dumbbell snatch 45/30lbs

Ahhhhh - just in case you don't already know thrusters are the very bane of my existence. Nice deep front squats ladies and gentlemen, and explode into that over head press - which means pay no attention to my form. LOL

Monday, January 18, 2010

Monday 18, January 2010

Hey guys - let's hear a WOOT WOOT it is Monday!!!! Well, maybe we are not so excited it is a Monday, but we are back in the swing of things, and the week will start off with a bang and a great workout!!!!


Front squats


Bench press




Hang cleans 60/40kg
Wall balls 20/16lbs
GHD sit-ups
row 250m after each complete cycle of 21,15, and 9

Forearms are on fire, legs are burning, lungs hurt, and grunts are to be heard! I know you will all destroy this WOD!

Ramp-Up Class!!!!

OK, we will be adding a 5pm class on Monday, Tuesday, and Thursday - this will be a "ramp-up class" or what is known as a beginners class. THIS WILL START TUESDAY JANUARY 19TH 2010!

Everyone is welcome to perfect their technique on moves, or for some extra coaching, but the class will be geared towards those who have less than 6 weeks of consistent CrossFit time in with us. Please, if you fall in to this category attend this class for a few weeks and see the dramatic improvement in skills etc.

We will work diligently on our strength lifts, and Olympic movements to get everyone up to speed and comfortable with the movements - this will be a slower paced class, so my advanced level athletes - unless you need to get in and out at this time please be advised that 4 or 6pm is still going to be a better afternoon slot for you. ;0)

All other class times remain the same, and we will still continue with the CFE on Wednesday and Friday.

If you think you should be in the ramp-up" class, then you probably should be. If you are borderline, shoot me an email, or ask me when you see me and we will figure it out together!

Saturday, January 16, 2010

Yoga Cancelled

Yoga has been cancelled for Sunday. We apologize for the inconvenience. We will be back to normal next weekend. Please join us for the 9am class and a good stretch afterards.

Friday, January 15, 2010

Friday 15, January 2010

It is FRIDAY!!! Yayay a weekend of fun and our gym - I love it!



8 sets of 2 reps - increasing weight or building on skills - lets go for a PR ladies and gentleman!

Chin - ups

3 sets of max


OK, so this has been done a number of ways today - so pick and enjoy!

200m sprint - 20 burpees
150m sprint - 15 burpees
100m sprint - 10 burpees
50m sprint - 5 burpees

to be performed 3x with a 2 min rest in between each complete round (200/20 all the way to 50/5)

Sprints performed outside or inside

200m = around building once
150m = out door to left around corner to the dumpster and back
100m = out door to left to corner and back
50m = out door to left to the Sherwin Williams garage door and back

Thursday 14, January 2010

The day before the ever sought after Friday - a day of dreaming for the FMP, yoga, time trials - oh wait, that's me. Maybe not what your thinking about on a Thursday, but none the less looking forward to some fun thing during your weekend.


Back squats


Push Press



AMRAP 15 mins

5 hang cleans 60/40kg
7 ring pull ups
9 box jumps 20in.

:0) thanks guys for making everyday a fun one in the box! (threw the word in at the end Dave so you had to read it - hehe)

Thursday, January 14, 2010

HANDBOOK 2010 - overall good ways to live.


1. Drink plenty of water.

2. Eat foods that help your performance in life!

3. Eat more foods that grow on trees and plants and eat less food that is packaged or boxed

4. Live with the 3 E's -- Energy, Enthusiasm and Empathy

5. Make time to reflect.

6. Play more games

7. Read more books than you did in 2009 .

8. Sit in silence for at least 10 minutes each day

9. Sleep for 7 hours.

10. Take a 10-30 minutes walk daily. And while you walk, smile.


11. Don't compare your life to others. You have no idea what their journey is all about.

12. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.

13. Don't over do. Keep your limits.

14. Don't take yourself so seriously. No one else does.

15. Don't waste your precious energy on gossip.

16. Dream more while you are awake

17. Envy is a waste of time. You already have all you need..

18. Forget issues of the past. Don't remind your partner with his/her mistakes of the past. That will ruin your present happiness.

19. Life is too short to waste time hating anyone. Don't hate others.

20. Make peace with your past so it won't spoil the present.

21. No one is in charge of your happiness except you.

22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.

23. Smile and laugh more.

24. You don't have to win every argument. Agree to disagree...


25. Call your family often.

26. Each day give something good to others.

27. Forgive everyone for everything..

28. Spend time w/ people over the age of 70 & under the age of 6.

29. Try to make at least three people smile each day.

30. What other people think of you is none of your business.

31. Your job won't take care of you when you are sick. Your friends will. Stay in touch. Life:

32. Do the right thing!

33. Get rid of anything that isn't useful, beautiful or joyful.

34. Time heals everything.

35. However good or bad a situation is, it will change..

36. No matter how you feel, get up, dress up and show up.

37. The best is yet to come..

38. When you awake alive in the morning, be thankful for it.

39. Your Inner most is always happy.

So, be happy..

CrossFit Women Are Bitches - compliments of CF Montgomery County

CrossFit Women Are Bitches - this was posted on CrossFit Montgomery County website, and I LOVED IT!!!!

Some time ago I came across a website called Heartless Bitches International, and was unable to resist browsing through it a little. What I found was fantastic, and I quickly came to the conclusion that the name of the website, while most likely offensive to several people, is nothing more than their (probably accurate) description of how society views women who have strength, confidence, independence and intelligence, and the resolve to be openly proud of that fact.

Having been a CrossFitter for the past couple of years I’ve found that the women I’ve met who embrace CrossFit as a lifestyle embody all of those wonderful traits and outshine the hoi polloi to an astronomical degree. I want to get to know them and to meet more of them. They don’t lie down and accept defeat, nor do they allow fashion magazines or television shows to mandate who they should be and how they should act. I believe this is a good thing, and I hope that it continues to spread like wildfire. CrossFit women are amazing, incredible human beings, and I feel that the “stop whining and get over yourself” attitude of that website is representative of what CrossFit women possess naturally.

The word “bitch” is very volatile – to some it’s the deepest, harshest name anyone could call a woman, and to others it’s completely benign. If, however, a woman who has strength, confidence, independence and intelligence falls under the general category of “bitch” (when used as a description of her character) simply because she has those traits, then I will do anything and everything in my power to help my 8-year old daughter become one. I can’t think of a greater gift I could ever possibly give her.

I’m just sayin’…

Wednesday, January 13, 2010

Wednesday 13, January 2010

Its Wednesday, and it is as always a skill day on one of those Olympic lifts we all need to practice.


Cleans - any variation you would like, Hang cleans, Power cleans, Squat cleans. No need to PR unless you would like, just lift work on finishing the move, exploding threw the pockets, and catch that bar in a beautiful rack position!



Split jerk 60/40kg
Deadlift 102.5/60kg
400 m run (after each set of deads)

Tuesday, January 12, 2010

Tuesday 12, January 2010

Starting back with our strength based lifts today, then right into our metcon.


Snatch-grip deadlifts

3 medium weight, 2 medium to heavy, 3 heavy singles

We have done this lift before, but only a few times - going to be working into regular rotation, so make sure you log your weights.

3 rounds of max effort hand stand push-ups with a 2 min rest between sets.


7 rounds of

7 OHS 60/40kg
7 box jumps 24in
7 clapping push ups
7 knees to elbows

Stretch - remember to stretch every day after our workouts - break up that lactic acid, get your bodies cooled down, and overall feeling good!!!!

Monday, January 11, 2010


WHEWWWWWW that was a day!

I don't even know what to say other than THANK YOU to everyone who came in today, kicked some ass on the workout, an signed up for the 90 day Paleo Challenge!!!

Awesome job everyone! With a record day today at the gym - and lots of new people doing the workout for the first time, and lots of PR's for those who have done it!

Post your comments and sores - be proud of the awesome jobs you guys did today!

Sunday, January 10, 2010

Monday 11, January 2010

The Paleo Challenge begins today!!!

Fight Gone Bad is the workout of choice, we will not be doing any strength today - need to get those numbers in on your workout!

Remember to check the challenge web site for recipes, updates, daily ideas and postings!

Friday, January 8, 2010

Friday 8, January 2010

Friday Friday Friday - I hope your Friday was not a TGIF kind of day, but most I talked to it was! We all look forward to those days off from the race, but we need to enjoy the days in the race also! :0)


Power cleans (lets get a new PR today)



AMRAP 15 mins

5 pull ups
7 knees to elbows

Thursday, January 7, 2010

Thursday 7, January 2010

Thursday, and we are either gearing up or down for the weekend that is approaching us. Maybe its both! :0)

Another great day in the gym today, we had new people mixed right in and hanging with our "old" members.

Couple of quick notes before we get to the WOD'S of the day....

Art was back in today and slowly working out with a release from both his doctor, and his wife ;).

For those of you who know her (and for those of you who don't - you will real soon!) Sam is coming back!!! My girl will be here on February 1st!!!

As much as I hate to turn the tune sad, I have to say that J.C. has been transferred back to Fairfield, and he had to leave our family for the "daily" workouts, but he will be visiting us - so not super sad - but bummed for sure!

OK OK OK - get on with it your saying...


Back squats


Strict press




Hang dumbbell cleans - 50lbs each/30-35lbs each for woman
Double unders - single jumps would be 60-45-30-15
Wall balls - 20lbs/16lbs
100 m sprint

Wednesday, January 6, 2010

Wednesday 6, January 2010

Skill day today with a fun metcon with a move we do not do often enough.

Snatch skill work: for those of us who are newer to the lift, then start with a 10kg bar and slowly move up practicing on keeping that proper form we practice in our Buergner warm-ups.
For the more advanced lifters, you can work on a new PR, or just keep nailing that perfect lift.



Push jerk 60kg/40kg
Kettlebell swings 20kg
GHD sit-ups (alternate move weighted med ball situps, or knees to elbows)

Was a great day at the gym today - we had great class turnout, fantastic times on the metcon, and as always the ENERGY in the gym was over whelming! THANK YOU!!!!

Paleo Challenge - website

Here is the link to this years Paleo Challenge website.

This will be the page with updated recipes, ideas, and overall general Paleo/Hunter gatherer information!!!

Tuesday, January 5, 2010

Tuesday 5, January 2010

Tuesdays always make such a great deadlift day, followed by a metcon that would knock a pack mule in the dirt.



a little different than our normal set, so first 3 is a warm up set, second set of 2 is medium to heavy and your last reps are heavy singles.

followed by 3 sets of max rep strict pull - ups


15 mins of

500m row
10 right arm kettlebell snatch 32kg/20kg (holy heavy)
10 left arm kettlebell snatch 32kg/20kg
12 pull - ups

Reno Tahoe Odyssey

6th Annual Reno -Tahoe Odyssey

June 4-5, 2010

Hey guys, just wanted to get the info out there, and have you start thinking about joining BBCF this year in one of the funnest times I have ever had (minus thinking my leg was done at RC Willey).

I have included the link to the official page, so take a look think it over and get your name in. This years team will fill up fast with as much as last years team talks about it. :-)

Monday, January 4, 2010

Monday 4, January 2010

Strength work today with a little kick in the pants at the end.

Back squats


Bench press



5 rounds

20 yard bear crawl (1 length of the gym)
5 SDHP 42.5kg/27.5kg
10 burpees

WOW the legs on this one were on fire after the round.

Thanks to everyone for starting the New Year off with a great workout - and would like to also say welcome to all the new people we had in today.


New Year - New You - New Challenge

All right, we tried to push a Paleo Challenge threw the Holiday's with little success - so, we are going to try it again BUT different....

How you say? How different can a Paleo challenge be? Well, I have decided to walk you threw it a little more "tighter" In essence hold your hands a little tighter along the way. This last challenge was more my fault than yours if it was not so successful - so, I owe you on this one.

We will be doing some "phases", and the log book will be yours to find and keep on your own. I will show you my latest log, may work for you may not. This step will be up to you though - so have fun with it, make it something you can write in easily or even log into on the computer.

I will post links for your information, and articles etc. we find during the challenge, along with recipes and back to our fun Paleo pot lucks (at least once a month)

With all that said PHASE 1 starts Monday January 11th, 2010!!!! Please be prepared to come in at a regular scheduled class for our 1st FGB of the new year, and then at 7pm that evening for weight, measurements, and pictures!

Sunday, January 3, 2010

Sunday 3, January 2009


Over head squats 60kg
Burpee pull ups

Ahhhh the joys of over head squats - and then burpee pull ups.... LOVE IT!

Saturday, January 2, 2010

Saturday 2, January 2010

5 rounds of

1 power clean
1 front squat
1 push press
1 back squat
1 rack jerk
300 m row (should be 300 yard sprint - but its icy as shit in front of BBCF)

2 min rest between rounds

Score each round - and total time for WOD

Friday, January 1, 2010

Friday 1, January 2010

2010 - 2010 - 2010????

YAYAYAY - this year is going to ROCK!!!

There were various WOD'S done today, anything from a modified Jackie, Bugaboo, Cindy, Death by Pull-ups, Jackie (in all her glory), 2010, strength work, AMRAP from yesterday, just some all out show up and support BBCF!!!

Thanks guys you were ALL AMAZING!!!!

Its your support on days like this that make it that much more worth every minute!

LOVE YOU GUYS!!!!!!!!!!!!!!