Friday 30, April 2010

End of the work week, start of the first weekend of a month or so of non stop fun filled weekends with events galore.

THis weekend we half the Rock N River - Half or Full marathon, or a 10K
Next weekend - DONT forget Run A Muck, and then our BBQ party for the biys on Saturday, followed by Moms on the Run Sunday.

Strength:
Over head squats
3-3-3-3-3
Deadlifts
5-5-5

Metcon:
"Jackie on Burpees with twins"
2x
1000m row
30 thrusters 20/10kg
15 burpees

Yay Burpees!!!

Endurance Certification - coming back to Reno!!!!

CrossFit Running and Endurance Certification coming up in October - click on the link on this page and sign up for an amazing two days that will dramatically help you understand your running, and become a successful runner.

October 16th - 17th
CrossFit Endurance Certification
BattleBorn CrossFit
CrossFit Endurance coaching staff, info@crossfitendurance.com


www.regonline.com/EndRenoNVOct2010

Thursday 29, April 2010

I am on fire with my creativity in the box this week. First we had a hybrid Karen, now we have a hybrid Randy. I love it - for a long time I was planning out the month of workouts, to make sure we were evenly hitting parts of the body etc. now, that I have been doing programming for a while, it is great to just re-adjust and constantly grow as a coach. Thanks guys for the opportunity to do so!

Strength:
Snatch (new PR)
1-1-1-1-1-1-1

3 x max rep handstand push ups (really get low on these, if you need pads, get them -I want your head touching something every rep.)

Metcon:
Randy with a Twist (even my names are clever)

Randy is normally 75 power snatch at 35kg - today we will be performing Randy as a tabata with v-twists for the mid-line stability (those chiseled abs)

20 secs on power snatch 35/22.50kg
10 sec transition time
20 secs on Russian v-twists 16kg kettlebell
10 sec transition time

Score will = how many rounds it takes you to complete 75 power snatch (the only number you need to think about is the snatch)

A complete round is 1 minute, or both movements - so even when you hit all your reps on the snatch you still have the last 20 secs of v-twists to do.

Note on the timer, if it says 24 as the rounds count it took you 12, it is counting each 30 second cycle as one. :-)

Wednesday 28, April 2010

Middle of the week and again there is snow on the ground.... BLAHHH!

Strength:
Back squats
5-5-5
Strict press
3-3-3-3-3

Metcon:
"Cindy"
AMRAP 20 mins
5 pull ups
10 push ups
15 squats

BE SURE TO LOG YOUR RESULTS - she will come up again! Bands, jumping, etc...

Look at our very own BBCF local celebraties...

Mel - rocking the Vibrams, and doing a beautiful pose run at the Sparks marina.

http://www.rgj.com/section/SPORTS

Evan - telling the Reno/Sparks youth to get off their butts and do something.

http://www.rgj.com/apps/pbcs.dll/article?AID=20104260328

It is so cool to see all of our local athletes getting any write ups, but really cool that we had 2 in 3 days make it into the RGJ.

Way to go GUYS!

Tuesday 27, April 2010

Well, here is the weather that totally screws up my programing!!! Ahhhh, these are the days that I think WOW San Diego would be nice.

Strength:

Hang cleans
3-3-3-3-3
was going to throw snatch skill work in, but the metcon is a little longer than I expected.

Metcon:

"Karen Cleans the Farm" (yeap I'm the witty one who came up with this one)
6 x
25 wall balls 20/16lbs
10 hang cleans 50/30kg
200m farmers carry 24/16kg

Haha get it, the name play I love it! Some days I am so on top of things. :-)

Monday 26, April 2010

Ahhhh I hate the days when we have new Hero WOD'S to post - sadly enough, today is one of those days. The actual post was from Saturday on the main page, but I like to get as many of our family members completing the new Hero WOD'S as possible, so today we have....

"Paul"

5 x
50 double unders
35 knees to elbows
20 yard over head walk with 85/55kg

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

Sunday 25, April 2010

Morning to you all on a beautiful day in the Sierra Nevada's - don't remind anyone that by Tuesday the weather will be ohhhh so lovely again. :(

Anywho - had a great time this morning with my fellow stair climbers
Chandler
Jody (cuz I am a dork I forgot her at 1st) Sorry Jody!
Cory
Evan
Scott
Ashleigh
Adam
Matt (in full fire gear)
Torrey
Megan
Rachel - support staff!

Awesome job to everyone - we waited for our results but there was a glitch so hopefully everyone will post some record times!

Workout for today should be a good one!

10-9-8-7-6-5-4-3-2-1
Burpee box jumps
L pull ups
Knees 2 elbows
*1 tire flip after each rotation, so you will flip the tire 10 times TOTAL.

Saturday 24, April 2010

“Canadian Crippler”

For time (22 min cap):
30 Chest to bar Pull-ups
15 Deadlifts (225/155lbs)
400m run
30 Push-ups
15 Push Press or Jerk (135/85lbs)
30 Squats
15 Front squat (135/85lbs)
400m run
15 Deadlifts (225/155lbs)
30 Chest to bar Pull-ups

Last workout of the regionals in Canada and it is a crippler. :0)

Friday 23, April 2010

Ahhhhh strength is such a great thing, if it is mental you are good, if it is physical you are good - but if it is both of those and strength of character YOU ARE A ROCK!

Strength:

Front squats
3-3-3-3-3
Bench press
5-5-5

Metcon: ooooo this one is a good one!

AMRAP 15 mins
7 thrusters 52.5/35kg
12 kettlebell swings 24/16kg
7 clapping push ups

Thoughts:

So, as a coach you come into your gym daily with a smile on your face looking forward to seeing all your "family" members, each and every one of you bring something to the table that I love, and want to see daily.
Then, you find out from someone who is not a member of your gym, that some of your members have gone and gotten their Level 1 certification (which I think is awesome for all), and is opening up a gym - not a CrossFit gym as far as anyone can tell - but of course trying to follow the CrossFit methods.
These members never came to you and asked you your opinion (not my blessing, noone needs to ask for that and please do not get that confused), told you they were interested in opening a gym on their own, or even letting you know they would be leaving to pursue their own dreams, (again that is what everyone should do - follow your dreams). The only comments you got was how they were leaving their other gym because the "politics" were to much to handle.
My question is - does the pursuit of your own dreams result in making another person feel like the smile you gave them 3 or 4 times a week, the hug when you left and the thank you, were only because you were trying to obtain the spirit of anothers dreams?
I'm confused and sad????

Why Women Should CrossFit

*Because weak and feminine are not the same!
*Because you fear no challenge!
*Because you should train like an athlete - not a cardio bunny!
*Because you refuse to be a damsel in distress!
*Because you are willing to sweat, not glisten!
*Because you have yet to realize your full physical potential!
*Because there is nothing cooler than a strong woman!
*Because that which does no kill you only makes you stronger!
****BECAUSE YOU DO NOT NEED MACHINES.... YOU ARE THE MACHINE!!!!

Thursday 22, April 2010

OK, so I know I said I was done with the weather earlier this week, but I am so not kidding now...

Strength:
Snatch grip deadlift
3-3-3-3-3
Max rep chin ups x 3 sets

Metcon:
7 x
7 wall balls 20-16lb
7 burpees
7 knees to elbows
7 box jumps 24/20in

This one looks intense and FUN! Remember we love burpees, and explode on the box jumps opening the hips, and chest to the ground on the burpees as well.

And I would lie it noted that I tricked you all on the "endurance" aspect this week - ahahahahahahahah!

Wednesday 21, April 2010

Well since I decided to not ever let you know when the endurance days are going to be - I have had to re-vamp programing again, which I do love seeing how well things blend together.

Warm up today - make sure we get our Bergener done, I did not do it yesterday = bad coach!

Strength:
Snatch
2-2-2-2-2-2-2-2

Metcon:
3 x
Max rep over head squats (get LOW!!!!) 42.5/28kg
800m run

Tuesday 20, April 2010

So, I have officially decided that I am over Reno weather. Yes, I know I have lived here my entire life, and I am just now making this dicision, but it is SOOOOO true. I hate running in the cold - ok, so I am not a fan of running in the hot, or even the medium degrees either, but the cold is so much worse. :0)

Strength:
Power cleans
3-3-3-3-3
Hand stand holds 3 x your max time

Metcon:
5x
5 power cleans 70/48kg
10 burpees
200m SPRINT

Monday 19, April 2010

Happy Monday everyone!

Beautiful day, time to get some outside workouts in, before it "rains or snows" tomorrow. Really?? Rain or snow - what exactally does that mean? Oh yeah I know - that we live in Reno, Nevada.

Strength:
Back squats
5-5-5-5-5
Strict press
5-5-5

Metcon:
"Nicole"
AMRAP 20 minutes
Pull ups - as many as you can, as soon as your feet touch the ground you run a 400, then come right back in and do it again.

This is one we have not done in the gym before - I don't know if you could pair two of the moves I struggle/d with.

Sunday 18, April 2010

9am class was at Lawlor - running some stair, doing some burpees, and getting ready for the Climb the Legacy event this next Sunday the 25th.

If you can't run, donate to the team and help us reach $1000.00 for the American Lung Association of Nevada.

4pm class had a "Suck Day", and got some good strong lifts and I think a Cindy workout in there as well.

Saturday 17, April 2010

Left the programing up to Ryan today, and I am sure he did a great job!

Just a few high lights from the Fittest Of The Sierra's competition today:

Travis took third with an amazing performance on the row run WOD, a new PR on his over head squats, and a 7 + round score on the 12 min AMRAP which included 7 reps at 115lbs anyway over head, 7 burpees, and 7 pull ups (his rest time)!!

Ashleigh - not even sure where to start with her! She started CrossFit about 5 months ago, and has done a great job on PR'ing on her lifts weekly, getting her kipping pull ups down, and giving it her all. She came in toady nervous and a little over whelmed not knowing if signing up for RX'd woman's was right. Well I am here to tell you F*#K YES it was right - and she did great!

Sean came from Colorado a few weeks ago, is a great CrossFitter, and proved it today. He has competed in many sectionals, and local competitions, and his addition to the BBCF family is a bonus for us all!

Adam, another "newer" member to the family - and hell yes did amazing as well! Adam comes to us from the military, and is also somewhat new to CrossFit - at least in an actual CrossFit gym. His Olympic lifts are spot on, and makes a great addition to the family and team as well! Look for him to start adding some bits and pieces to your Oly lifts too.

Evan - Evan, Evan, Evan.... Well the youngest competitor by at least 10 years when it came to the men, and even though he did "scaled" he fought for every step, every rep, and every press like it was his last breath in his body. I had to fight tears of "hell yes that's my boy" mixed in with "oh my god that is my baby"! So, with that he PR'd on his front squats at 115lbs, and his clean and jerk at 85lbs. When you see him, give him a high five - he represented like no one would of expected! THAT'S MY BOY!!!

So, there is a slight recap of the day, there were lots of pics and video taken so we will posting those on the website and facebook too!

GREAT JOB BBCF!!!!!

Friday 16, April 2010

Ending this week on a sad note - a new Hero WOD.

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Thursday 15, April 2010

Tax day - and we gotta get some oly lifts in with a litle bit of movement for the rest of the body.

This is a Chandler created WOD from way back, changed the weight on it this time, but is still a great workout for us all.

10 power cleans
400m run
8 hang cleans
400m run
6 clean and jerk
400m run
4 snatch
500m row
6 clean and jerk
500m row
8 hang cleans
500m row
10 power cleans

50kg/32.5kg

Wednesday 14, April 2010

First let me say - REALLY????

If the PM classes are like the AM classes, your all in a whole lot of trouble. LOL

I swear when I say "endurance" day we are not running a 10k or rowing 10000m every time. In fact, the farthest we have run is 1.5 miles, and we did have a 5K in there about a month back...

Anywho - the weather is gorgeous today for a nice run - so even if you don't make it in here is a great way to get the legs moving, and the heart pumping!

2x
500m row
400m run
50 squats
500m row
400m run
50 push ups

See, that is so NOT BAD!

Tuesday 13, April 2010

Starting our lifts off this week with some beautiful Olympic lifts!

Clean and jerk - get HEAVY
3-3-3-3-3
Snatch - skill work

Metcon:
5x
20 kettlebell swings 24/16kg
5 pull ups
5 burpees

Short and sweet!

Fittest of the Sierra's

All right guys - this weekend is the competition! Love to see you all sign up scaled or not, come out support a great cause, enjoy your fellow CrossFitters in the area, and cheer everyone on through a day of fun times!

Now that I have said all the niceness needed - don't let me, Torrey, Ashleigh and Evan be the only ones to support BBCF in the challenge! Now don't get me wrong, we will all win - but it would be great to have more of you! :0)

Here is the link and see ya in the box!!!

http://events.constantcontact.com/register/event?oeidk=a07e2nqbn0c9f25b92d

Monday 12, April 2010

Well it is that time for a test of one of my favorite workouts ever - Fight Gone Bad.
The only difference today is that we are partaking in

Title Fight Gone Bad
5 rounds of

Row - for calories
Wall ball 20/16lbs
SDHP 35/22.75kg
Box jumps 20in
Push press 35/22.75kg

1 minute on each movement, with a 1 minute rest after a complete round (5 mins)
Score total reps for each round
Scale - 3 rounds!

Sunday 11, April 2010

AMRAP in 20 minutes of

Row 500m
12 Thrusters
15 pull-ups

Great WOD coach Chandler!

Saturday 10, April 2010

Phewwww!!!

Today was awesome! Thanks for coming in guys!

200-400m backwards run
25 knees to elbows
200m over head walking lunge 20/10kg WITH stopping at every cone around the building and performing the perscribed movements.
25 GHD situps
200-400m backwards run

Friday 9, April 2010

Ahhhh the end of another work week - and the start of another great weekend! Looking forward to some spring time weather, and hopefully transition into putting those cold weather running clothes away, and pulling out the tanks and the shorts.

Friday as has been for the past few weeks gives you a choice on your workout for the day - either a nice strong based strength day with a short metcon at the end, or a workout that includes your strength deads, and then a 7 rounder.

A.
Over head squats
3-3-3-3-3
Deadlifts
5-5-5
5 warm up
5 medium lifts
5 single heavy
Tabata - it is a 8 min surprise. :0)

B.
Deadlifts
5-5-5
Metcon:
7x
5 squat cleans 75% of max clean weight
7 deadlifts at bodyweight
farmers carry - heavy down the length of the building outside and back

Thursday 8, April 2010

Looking forward to a spring weekend - hope it is beautiful and warm. Getting ever so tired of the COLD!!!

Strength:
Power cleans
3-3-3-3-3
Snatch
1-1-1-1-1-1-1

Metcon:
AMRAP 20 mins
5 thrusters 50/35kg
7 burpees
9 box jumps 24in

Wednesday 7, April 2010

All right you guys - if you guys don't come in on this day, I will do something to trick you! A skills/endurance day is always something we need and should add to our weekly CrossFit - I swear it is not a 5k or 10k even every week, it can be sprints, running, rowing, or even jump ropes. Get your butts in here, and work on the endurance aspect of your CrossFit game plan as well. Hell, you never know when your going to have to sprint from a tiger or something. :0)

Skills:
Hand stand push ups - holds, trying to flip up against the wall, whatever today. Grab a coach, and have them help you to get up against the wall!
Grab a coach, have him/her put the bands on the pull up cage and help you that way!
No matter what, unless you gots a baby in the tummy - I want you to try to overcome the "fear" of flipping yourself upside down. We used to do it when we were little, we CAN still do it now!

Metcon:
1000m row
1.5 mile run

Tuesday 6, April 2010

Today we have a "wood chipper" WOD I am throwing at you after some good strength lifts.

Stength:
Back squats - shooting for new PR
5-5-5-5-5
Bench press
5-5-5

Metcon: Georgia Sectional
60 kettlebell swings 24kg
50 box jumps 24in
40 wall balls 20/16lb
30 pull ups
20 GHD sit ups
10 snatch 52.5/30kg
100 feet OH walking lunges 20/10kg

Jason is a "Star"

AHAHAHAHAHAHAHAHAHHAHAHAHAHAHA - for all of those of you who wonder what the Run AMuck is - well here is a glimpse at our very own Coach Jason in all his glory last year. I have also attatched the link to the page so you can register for this awesome fun time. It is a team event, so find your partner and get ready to dress up, run, and dive in some mud! :0)

http://www.renoriverfestival.com/runamuck.php

Monday 5, April 2010

Hope everyone had a great weekend with their family and friends!

We are onto new PR's on our lifts this month! As always there will be 2 olympic or strength lifts posted daily with the exception of Wednesday (skills day) and Friday which will have 3 lifts. With the Olympic days pick one of the two lifts and that is the one to PR on. Power days, you could possibly PR on both lifts, as one would be an "upper" body and one would be a "lower" body lift. Also be on the lookout for new movements to start making there way into our warm-ups, cobra push ups, prison push ups, spider mans etc...

Looking forward to seeing some great gains this month - oh and YES ladies that does include you too! :0)

Strength:
Power clean
3-3-3-3-3
Power snatch
2-2-2-2-2

Metcon:
12-9-6-9-12
Thrusters 42.5/28kg
Pull ups
200 m run
with a vest for as RX'd

Sunday 4, April 2010 - Yes it is Easter

Yes, it is Easter, and yes we have a workout...

9am class we will be meeting at the bottom of the stairs at Lawlor Events Center - dress warm, be prepared to sweat and feel those legs burn!

Saturday 3, April 2010

Today is a good fun metcon day. I always love Saturday's, and the programing for it - nice and long, hard with some weights and some "cardio".

7 x
7 power snatch 30kg
7 box jumps 24/20in
7 burpees
200m sprint

Friday 2, April 2010

Friday we made it to Friday!

As always two choices for the WOD today...

A. Strength
Back squat
5-5-5-5-5
Push press 7-7-7
Deadlifts
3-2-1-1-1

B.
Deadlifts
5-5-5 (no matter what WOD you choose you have strength deadlifts on Friday's ALWAYS)
then
3 x
15 body weight deadlifts (75% woman)
21 kettlebell swings
400m run

Thursday 1, April 2010

Happy April Fool's Day!!!

I was going to post our WOD as the ever challenging Burpee Mile, but thought you all might just walk out if you saw it so....

Our warm up today is pretty long, I wanted your strength to be fresh for the WOD< but still a challenging warm-up with some skill strength or oly lifts.

Warm up
3 rounds
250m easy row
10 pull ups
250m med row
10 HSPU
250m sprint row
10 squats

Strength:
Pick any Oly lift or strength lift (we have deads and squats tomorrow) and do about 10 mins of lifting.

Metcon:
"The Airforce" - from the sectionals this year Mid West...
20 thrusters 42.5/28kg (all lifts)
20 SDHP
20 push jerk
20 OHS
20 front squats
4 burpees at the top of every minute no matter where you are in your set.

Time limit 20 minutes
Top male around 3:30 mins
Top female around 5:00 mins

HERO OF THE DAY - MATT HOFF did this WOD in full fire gear of about an extra 60lbs and did it WELL!