Thursday 25, February 2010

Heading into a BIG weekend this weekend...

Not only is Sunday the OFFICIAL 1 year anniversary of the purchasing of the gym, but we also have the Big Horns basketball game Saturday night - tickets $6.00 a piece, supporting Jason and all the guys and gals going to do a WOD at half time main court.

Wish Travis and I good luck also this weekend, as we are competing in the CrossFit Games Sectionals in Utah Saturday and Sunday.

Strength:

Front squats

3-3-3-3-3-3

Bench press

2-2-2-2-2

Metcon:

Bottom 2 Bottom Tabata Squats with a run thrown in for fun...

800m run

B2B squats

400m run

B2B squats

800m run

We have done this WOD a few times, I really like this one - you will all too, and remember if sitting in the squat position gets hard - we clap and sing. :-)

Wednesday 24, February 2010

Middle of the week ladies and gents, and switching it up a little bit with the workout. usually we make Wednesday a skill day, well today it is a strength shooting to find your 3 rep max on power cleans.

Strength:

Power cleans

3-3-3-3-3

L-sits (yep after yesterday's pull-ups, and that is exactly why)

3 sets of max hold time using boxes, paralettes, rings, whatever you got

Metcon:

Tabata

Front squats - manageable weight (men 42.5kgish)

Rowing - calories

Jump ropes - singles

Burpees

Score is lowest rep of each 4 min round per movement with 20 seconds of work and 10 seconds of rest.

Tuesday 23, February 2010

Today we are sorry to add another new HERO WOD:

Three rounds of:

75 Squats
25 Ring handstand push-ups
25 L-pull-ups

Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

Monday 22, February 2010

It is a week of Tabata's - yeah fun filled 4 minute time slots of 20 seconds on 10 seconds rest... Below is a brief description of what a Tabata is and why it is so good to do - besides just a wet pool of sweat under you. :0)

The Tabata method incorporates this time factor. This method got its name from a Japanese researcher who found a way to increase aerobic and anaerobic pathways at the same time.

The method is simple, fast, and you don’t need any special equipment – just a clock or stopwatch.

To incorporate the Tabata method, perform an exercise for a “20 seconds on, 10 seconds off” pattern. Do the exercise at maximum intensity. In other words, don’t pace yourself; go for as many reps as possible per 20 seconds.

The Tabata Protocol--named after Izumi Tabata, Ph.D., a former researcher at Japan's National Institute of Fitness and Sports in Kanoya--is an interval routine developed by the head coach of the Japanese speed-skating team. (It's called a protocol because Tabata and his team took the speed-skating coach's workout and studied it to quantify just how effective it really was.)

Strength:

Over head squats

1-1-1-1-1

Push press

5-5-5-5-5

Metcon:

Tabata You Gotta Be Kidding Me:

Wall balls 20/16lbs

Pull ups

Squats

Sumo dead lift high pull 35/22.75kg

SCORE = to total 3 of reps

16 minutes total of sheer bliss - for those of you who have been with me a while, you know how much I love a good tabata so be prepared for some new ones this week.

Another run to add!!!!

SAF: Helping Pets and People in Need

(This is a must if any - my dogs mean the world to me, anything I can do to help those out who just want their "babies" to be healthy and safe I WILL!)

To many of us a $50.00 medical bill at the vet is nothing, but for an elderly person on a fixed income, a single mother, a student, and for many others, it's an impossibility.

There are many instances of elderly people doing without their own medicine or even food in order to care for their animals' medical needs.

So what do you do if you love your animal but can't afford to pay the bill?

Shakespeare Animal Fund, a non-profit charity was founded after the loss of a beloved Cocker Spaniel "Shakespeare". He died after a very costly illness, and in his memory this fund was founded to help others who might face financial problems while trying to save their pet. Let Shakespeare help you!

You can be a hero to people in need. Support the efforts of the Shakespeare Animal Fund with your donations of funding and of time.

Saint Puppy's Day Race

March 20, come join the fun while supporting your favorite local animal charity.

The Saint Puppy's Day Race, sponsored by Shakespeare Animal Fund, is a great opportunity to spend quality time with your dog and other dog lovers.


http://shakespeareanimalfund.org/

Sunday 21, February 2010

YOU GOTTA BE CRAZY RUN - yes it was a go and it was great!

Thanks to -

Mel
Marj
Scott
Ashleigh
Lindsey
Art
Evan
Betsi

It was cold but a blast!!!! The laughs were great, the people were amazing and the tradition has continued!!!!

Pictures coming today...

Saturday 20, February 2010

I love Saturday's!!!! We have classes coach's meetings, FMP's - could a day get any better?

NOOOOO!!!!

Today's workout is a good one (I think) :-)

200m walking overhead lunges 20/10kg
25 burpees
500m row
25 kettlebell swings 24/16kg
400m run backwards
25 kettlebell swings 24/16kg
500m row
25 burpees
200m walking overhead lunges 20/10kg

Friday 19, February 2010

Friday Friday Friday - we all love Friday!!!

Strength:

Rack jerk - new movement, but cool

1-1-1-1-1-1-1

Strict chin ups

3 x max reps

Metcon:

5 x

100 yard sprint (end of building and back)

6 one arm KB snatch 24/16kg

6 one arm KB snatch 24/16kg

12 pull ups

Fun Fun Fun - only pic I had of pull ups handy.

FUND RAISING EVENT!!!

HEY GUYS - IF WE ALL GAVE JUST $5.00 IT WOULD BE SUCH A GREAT CAUSE TO DONATE TO!!!!

Recently Jason and I had a very good friend whose son was diagnosed - he is in full remission due to being caught so early, but just think what it would be like for a split second to think you may loose a child, a nephew, a niece,a friend..

Thank you BBCF - you are all amazing, and THANK YOU GENE for once again committing to help so many around you known, or unknown. :-)

This is from Gene:

If you come to the 6pm class you know who I am ------ sorry I don't know a lot of you from the morning classes.

I am a firefighter with the City of Sparks and for the second year in a row I will be participating in the Seattle Stair Climb. This is a fund raiser for the Leukemia & Lymphoma Society (LLS). It is a timed race up the stairs at the Columbia Center in downtown Seattle in full fire gear and SCBA. This year's event is scheduled to be run on Sunday, March 7th. There are 69 flights of stairs, 1311 steps, and 788ft of vertical elevation.

Now for those of you who ran the Legacy last year you have an idea of what a climb like this feels like. Now double the flights, throw a pack with 45 pounds of weight on your back and put a plastic bag over your head. It is truly a painful experience. But not as hard as those kids have it with leukemia.

I know the economic times are tough but if you could contribute to this great cause it would be appreciated. I promise you will get an ounce of sweat out of me. And I promise to not puke in my mask.All proceeds from the competition benefit The Leukemia & Lymphoma Society (LLS).

Please support me by going to http://www.llswa.org/site/TR/Events/General?px=1081202&pg=personal&fr_id=1090 and click on "Donate to Gene".

Thanks again for supporting me and the Leukemia & Lymphoma Society.

Gene

Climb The Legacy

The site is up, and we are getting ready for this years event! Hopefully we will not have the same problems as last year with times being changed etc. I know it's for a good cause, but the competitive nature kicks in also. :0)

Here is the link to the main site, myself and it looks like Jake (Torrey's hubby) are part of the committee this year also. YEAH!!!

http://www.lungnevada.org/reno/climbthelegacy.htm

Ohhh and yes a few pics for your viewing pleasure from last year! (yeap that's Evan - I make him do all these things.)

Thursday 18, February 2010

Looking like its going to be a fun weekend - FMP on Saturday, Crazy Run on Sunday (and it may rain/snow) YES!!!!!

Remember we are back onto full strength gain program, so be sure to start building to new PR's.

Strength:

Back Squats

5-5-5-5-5

Bench Press

5-5-5-5-5

Metcon:

4 rounds

200m SPRINT (yes sprint not run)

5 hang cleans 85/55kg

Last of the heavy WOD'S for a few weeks - after Lady week, Hero week, then Heavy week, we will hit a little (remember take that with a grain of salt coming from me) on the Metcon's. :-)

Great job everyone!!!

Wednesday 17, February 2010

Beautiful day - not so pretty WOD for today! HAHAHAHAHA

Strength:

Clean and jerk

5-5-5-5-5

If your not comfortable with the clean YET, you can take it from the racks and practice the jerk portion.

Metcon:

3 rounds

15 thrusters 60/40kg

15 wall balls 20/16lbs

15 burpees

15 double unders

**** All I can say is F*#k!

Tuesday 16, February 2010

Ahhhh after two weeks of backing off on our strength we are going to kick right back into high gear. I know we will see daily PR's for all of us on our lifts and feel good doing it!

Strength:

Deadlifts

Foundation and Intermediate :

3-2-1-1-1

3 reps at medium weight, 2 reps at medium to heavy weight, and 3 single reps looking for a new PR.

RX'D:

5 reps at your 5 rep max - probably about 80% of your max. Do a few warm ups then hit it with 5 at your "figured" max weight - no increasing make notes for nest time if you didn't hit that level.

Metcon:

Foundation and Intermediate

AMRAP 15-20 mins

3 HSPU
6 strict chin ups
10 ring dips
3 burpees

RX'D

1 HSPU
1 strict chin up
1 ring dip
3 HSPU
3 strict chin ups
3 ring dips
5 HSPU
5 strict chin ups
5 ring dips
3 burpees

Monday 15, February 2010

Like I said FGB is in the house today!!!

Row for calories
Wall ball 20-16lbs
Sumo Dead lift High Pull 35/22.75kg
Box jump 20 inch
Push Press 35/22.75kg

3 rounds
1 minute of each movement, with a minute rest after you have completed all 5 movements for 1 minute. Score = total calories + reps for all movements for all rounds. :-)

Organic Produce delivered!!!!

Chadwick sent this page on, and it is a great idea for those of us who want organic, and cant seem to find the time to get there to get it... Check it out and see what you think. :0)


http://www.basketcaseorganics.com/

After Murph

Not to take away from the picture for Murph - here was the crew after Murph on Saturday morning.

Awesome job everyone!!!

Saturday 13, February 2010

Today we end the week of HERO WOD'S with a tribute to Michael Murphy....

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Monday, February 15th, 2010

Today is the second round of our paleo challnge, and of course of benchmark WOD for this is none other than

Fight Gone Bad
Five excercises for one minute each with a one minute rest for 3 rounds

Row For calories
20lb Wall Ball
SDHP -75lb
20" Box Jump
Push Press - 75lb

See you all in the box as we break our records from last month!!!

One day left of our HERO WOD week - so, for those of us finishing off the week with a Friday workout we have a workout with no GHD's and no weight. YAYAYAY you say. :0)

Strength:

Snatch

2-2-2-2-2-2-2-2

3 x Max rep chin ups



Metcon:

"Griff"

2 rounds (unless your used to my version which is always 3 haha)

800m run
400m run - backwards


In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

FAQ link for CrossFit

You have a question about a movement, an abbreviation, just about anything you can think of - check this link out.

http://www.crossfit.com/cf-info/faq.html#Substitutions4

Thurssday 11, February 2010

Looking forward to the weekend!!!!

First this weekends FMP and 9am class will be rolled into one... We will be working out at Virginia Lake at 9am Saturday the 13th, doing a HERO WOD named Murph! Please come and enjoy this workout, and finish the week of honor for our fallen brothers.

Today we have a great strength movement, coupled with a challenging HERO WOD.

Strength:

Front squats

3-3-3-3-3-3

Bench Press

3-3-3-3-3

Metcon:

Mr. Joshua

Five rounds of:
Run 400 meters
30 Glute-ham sit-ups
15 Deadlifts 112.5/72.5kg

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Mid week, so it is a skill day on cleans - I have attached a video from the main page that I found interesting on working on the explosion point for cleans and or snatch work - see if you want to give it a try. :-)

http://media.crossfit.com/cf-video/CrossFit_WestsideBarbell_KneeSnatching.mov

Following along with our Hero Week we have a good one for trying to learn a muscle up (I lowered the subs on this, or we could of died at the gym.)

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Substitution -
Jumping Muscle-ups = double so if it says 5 you do 10
Pull ups and dips = double so if it says 5 you do 10 pull ups and 10 dips

Post time to comments.


S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

Tuesday 9, February 2010

Continuing with our back off period on "heavy" strength and to continue with our week of Hero WOD's we have

Strength:

Deadlifts

3-2-1-1-1 at 75% of your max

Handstand holds

3 rounds as long as you can hold with a 2 min rest in between.

Metcon:

"Randy"

75 power snatch at 35kg

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Reno Tahoe Odyssey - Sign Ups

OK, it is time to put your money where your mouth is. :0) Last day for early registration is Feb 15th. Would love to have our teams registered and done by this date.

So, as it stands we have 22 people who say they are running - so, that means we have two teams! That is so awesome - I know your saying to yourself, we are short a few for our team - is she crazy? Nope, lets get our money in so I can get it into the Odyssey headquarters, and we will fill up the other spots before you know it.

Here is the list of runners, they are in no particular order....

Alena
Jason (he is running)
Mel
Scott
Sam
Mike
Colleen
Michelle
Cory
Art
Ashleigh
Lindsey
Chris
Jackie
Jenny
Jody
Brandon
Ryan
Brian
Steve
JC
Sonja
Kevin (you should run)

OK, I know there is 1 - maybe 2 (if Kevin doesn't run), more I counted this morning - so, just know we are right there with members for each team.

Here is the link to the official page, and remember we will start running in the next few weeks to get ready - so if you don't feel it yet, you will by June. :0)

http://www.renotahoeodyssey.com/index.htm


For each team member, we need the following:
1) name
2) tech shirt size (remember mens and womens sizes)
3) estimated average mile pace for a 10K run
4) age
5) gender
6) email address
7) home address
8) employer
9) # of times in the Reno-Tahoe Odyssey.

$90.00 per runner for each team - Please make all checks out to Reno Tahoe Odyssey, and I will turn everything in at one time!

Thanks Guys!!!! It will be a BLAST!!!

It is with a heavy heart that we start this weeks HERO WOD'S with a new main site posting.

"Stephen"

30-25-20-15-10-5

GHD situps
Back extension
Knees to elbows
Stiff legged deadlift 42.5kg - this movement will be replaced with an alternate to ensure that every ones form and backs are saved for the rest of the week.

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane 26, was killed by an IED strike June 20th, 2007in Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane, and his sister Kelly.

This week is a week for everyone to thank the men and woman who fight for our freedoms and country on a daily basis. We honor these men by doing our workouts with a happy heart, and a knowledge that they are out there in the cold the heat, the severest of areas, be it as a police officer, a fire fighter, or a military individual. THANK YOU!!!!

Saturday Full Mission Profile - Operation Helping Hand

Deadlift

Males 10,000 pounds
Females 7,000 pounds

Squat Cleans

Males 7,000 pounds
Females 5,000 pounds

then

100 yard walk with 60kg/42.5kg on a bar in the rack position

Saturday 6, February 2010

Ending the week of the lovely ladies with

"Kelly"

5 x

400m run
30 box jumps
30 wall balls

Great job this week, and everyone be prepared for a week of Hero WOD'S!

Friday 5, February 2010

Its the end of the week for most of us, and for those of you who are taking the weekend as an active recovery period - GREAT JOB this week. A few of us will round out our week with a workout or two this weekend, and hit the nap time in the afternoon. :)

Couple of things - we will NOT have class Sunday at 4pm. There will still be a class at 9am though.

FMP - Saturday will be at 11am not 10am. :-)

OK, now on to our regularly scheduled programming (hahahaha)

Strength:

Hang Cleans

3-3-3-3-3

Dips

3 set max reps

Metcon:

"Diane"

21-15-9

Deadlifts 102.5/65kg
HSPU

This is another one of the ladies I love, she can be brutal but you feel good when your done (after the head rush wears off)

Thursday 4, February 2010

Ahhhh close to the end of the week, and of course I am already thinking about what FMP we may be doing... Always remember just because you hear Mel or Chandler or Scott, or I talk about them does not mean you cannot come in and join the fun. Its a no man left behind WOD - and we love em.

Strength:

Over head squats - 75% of max

3-3-3-3-3

Bench Press - 75% of max

3-3-3-3-3

Metcon:

Well, this "lady" if you want to call her that - I would rather call her a much worse term than that but, today she is listed as

Starts with an F ends with an N - and it is not fun

21-15-9

Thrusters 42.5/28kg
Pull-ups


Please be sure to check out the new levels on the board when you come in, in regards to your "level" at the gym. It is going to make every ones life a little easier and there will be a sheet following to track your levels. :0)

Wednesday 3, February 2010

Good mid week to you all!

First off - NICE JOB EVERYONE on Grace yesterday. See, she is not such a bad lady! Short, quick but intense!

Since it is Wednesday, we have a skill day instead of a strength day - but with us backing off on our weight 75% these next few weeks, it is more skill days as well.

Strength/Skill:

Snatch - use PVC to work on form, or lighter weights

Metcon:

"Barbara" - Ryan loves this one!!!!

5 x

20 pull ups
30 push ups
40 sit ups
50 air squats

Foundation: 3 rounds with assistance
Intermediate: 3-5 rounds little assistance
RX'D: just that as prescribed!!!

This is a good one to work on your skills as well, full extension on your pull ups, chest to ground on the push ups, and hip crease below your knee line (ass to grass) on your squats!

Tuesday 2, February 2010

After an amazing day with PR's set across the board for a great WOD yesterday, we are setting up another one that I know you will all destroy. Everyone's strength has gone threw the roof, and endurance and stamina following right along with it. Great job you guys!!!

Strength:

Snatch Grip Deadlifts

5-5-5-5-5 at 75% of max

Push-up progression (this is a new one, and is a good set to see some room for improvement)

3 sets of 5 with a 30 sec to minute rest between sets of

normal
wide
diamond
wide
reverse hands
wide
normal

Metcon:

"Grace"

30 Clean and jerks 60/40kg (from the floor each rep)

Foundation: 30 clean and press - PVC up to 20kg
Intermediate: 30 clean and jerks 42.5/28kg
Advanced: RX'd

I love this lady - no I really do! :0)

BBCF hits the news for the Games

Liz with KNPB, (thanks Liz it is great) came in on Thursday to interview and video BBCF doing a workout, and talk about the games. Here is the result, I was nervous and felt like Talidaga Nights - not knowing what to do with my hands as I spoke. :0)

http://www.knpb.org/programming/local/knpb-reports/crossfit

Monday 01, February 2010

Ahhh we are starting the week of with a "lady" most of us either did our first day in, or in some other week of "love".

Strength:

Back squats 75% of max

5-5-5-5-5

Push Press 75% of max

5-5-5-5-5

Metcon:

Helen

3 x

400m run
21 kettlebell swings 24/16kg
12 pull ups

Foundation : 3 rounds scale weight pull ups - jumping or band = 24 pull ups
Intermediate : 3 rounds weight as RX'd scale pull ups - jumping or band = 24 pull ups
Advanced = RX'd

Ladies in the Gym this week!!!

Hey guys and gals - lets try and be in the gym as much as we can for the next few weeks. It will be rough on days, but it will be worth it all in the long run!!!

This week we will be doing our normal strength training sets, but at 75% of our max lifts to "save" our bodies for the Ladies!!!!

Lots of Benchmark WOD's these next few weeks - be sure to LOG your workouts, we will revisit them in May, and I want you to all see the significant time changes, skills, and weights you will have.

Mobility and Recovery Certification!!!!

The great coachs at CrossFit Redding! Thanks for holding a great cert guys!

Mel, Coach Kelly Starrett, Me, Chandler

What a great certification this was! Coach Kelly Starrett was not only charismatic, funny, and well versed in his ability to teach and coach, but a hands on guy just wanting everyone to stop and think about what we put our bodies threw daily.

We eat Paleo, we do CrossFit, we live life, and we live it well - but how many of us stop to deal with the "hot nasty burn" in our backs or legs? Not most of us, so Mel, Chandler and myself came away with great knowledge and plans of of getting everyone to deal with their "stuff" so we all get stronger and healthier!!!

Saturday 31, February 2010

Jason is in charge this morning, and he is going with a Suck Day for the classes.

Make up a WOD you missed this week, work on technique, strength or just overall fun things you like to do.

Thanks Jason - Mel, Chandler and I are in Redding at the Mobility and Recovery Certification, so no sleep for Coach Jason this beautiful Saturday morning. :0)

Friday 29, January 2010

This is a good one, we have all tried out CrossFit Total, but today we are trying out Max Fit USA. Compliments of the CrossFit Football page.

Max Fit USA

Strict Press 1-1-1
Snatch 1-1-1
Clean and Jerk 1-1-1

Warm up to max weight, total is your best lift of all 3 added together.

So, working with a PVC pipe between sets is perfect - but lifting the bar is 3 reps only per movement.