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!

Saturday, December 31, 2011

Saturday 31, December 2011

I was looking forward to a great end of year WOD, which we had, but sad it was a new Hero WOD posted from the main site. :-(
With 2011 coming to a close, were looking forward to 2012, always wanting a new year, a better year, a new you, a better you, but as your out tonight, or sitting at home, please take a moment to thank those men and woman who are fighting for our freedom to celebrate this new year. Thank the families of those men and woman, and a special moment of thanks for those who have lost their lives.

Enjoy, happy new year, all my love to my BBCF family, and theirs.
A special thank you to all the heroes past, present and future!

"Hidalgo"

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

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

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.
100 Ways to be Epic….something like that

http://www.dieselsc.com/101-ways-to-be-fckin-epic

101 Ways to Be F*ckin EPIC

1. If you want to build muscle, lift heavy

2. If you want to lose fat, tighten up on your nutrition. Stop thinking that circuits and conditioning will take care of it

3. Hit more mobility work, yeah, I’m talking about everyday

4. Stop worrying about what people think of you.

5. Don’t forget to use a training log to keep track of where you’ve been and where you’re going. Write you goals down in the log. Don’t forget to track sleep patterns, water intake, conditioning sessions, warm-up exercises…

6. Don’t forget to laugh and stop taking everything so seriously

7. The bench press is a great exercise, but it isn’t the only thing that builds a big chest and pressing power. How much you bench? How about how much you squat? How about how much you push on the prowler?

8. Eat complex carbs for breakfast and in your post-training meal.

9. Watch Godfather I and II – 10x

10. Stretch your shoulders and upper back every 20-30 minutes if you sit at the computer all day

11. Stop, and really LISTEN to your kids. They deserve your complete attention. 12. Do more single leg, unilateral movements

13. Don’t save anything for the swim back

14. Remember that good box jumps usually reveal good hip mobility, not vertical explosive power 15. Give hope to others when no one ever has

16. Knee pain? Work on the stuff above and below

17. Remember there is no perfect program, it should change frequently as you change

18. Drink more water

19. Shelter your kids as long as you can from the bad stuff in the world, but prepare them when they are ready to be strong, confident and self-assured when it is time for them to face it alone

20. 20 rep squats and heavy prowler will make you mentally tough

21. If your trainer has a skin tight under armour shirt and matching shorts, you’re probably not training

22. If you have trap bar deadlifts in your program, don’t neglect the hamstrings

23. You don’t need the fancy equipment to get strong

24. Realize the iPhone is better than the Droid

25. Show your kids the way through your actions

26. Youtube comments used to ruin my day and I deleted them, now I post them up for everyone to see, see Epic comment 4

27. Get good training partners, training partners that are stronger than you and never lose that desire to get bigger, faster and stronger

28. Never stop pushing yourself

29. Be smart and deload every 3-4 weeks (subject to training age of lifter)

30. Beanies don’t make you tough

31. Do more push-ups

32. Do more pull-ups

33. Do more face pulls

34. Tell your kids everyday how much they mean to you

35. Kettlebells are great tools

36. Tired of planks? Overload them

37. Don’t skip breakfast

38. Agility ladders don’t build leg drive which is required for speed

39. Build your grip strength

40. Balance your pushing movements with your pulling movements

41. Stop being negative, instead of “Why don’t I have something?”, say to yourself “Why am I so good at working hard for what I want and achieving my goals?”

42. Don’t worry about other people’s PR’s, set your own

43. Remember, “You are the bouncers, I am the Cooler”

44. Be the best part of someone’s day

45. Squats – hips back, not drop straight down

46. Don’t have a prowler, push a 100lb plate across the floor, see Epic line 23

47. Slow down

48. Go to the park and hit some pull-ups and hill sprints

49. Go out and throw some med ball arounds

50. Go to seminars, conferences and clinics

51. Read more fitness articles

52. Train consistently

53. Roll on a lacrosse ball and pvc pipe, stop using the white foam roller biotch 54. Watch Pineapple Express 3x 55. More tension equals more strength, take the slack out of the bar before you pull 56. Give when no one is looking 57. Watch Spongebob

58. 1-6 (power), 6-8 (strength), 8-12 (muscle), 12+ (conditioning, endurance) – generally

59. Stop thinking people owe you something

60. Be humble

61. No, more humble than that

62. Push yourself harder than you ever have in your next workout. Don’t stop during your conditioning session until your lungs are burning out of your chest –Why? Because you haven’t in a long time.

63. Shoulder hurt? Move to a neutral grip, work on upper back mobility, stretch and roll the pec, lats and upper back, work on trap, serratus and rhomboid activation

64. Do more than the next guy

65. Sit back on the kettlebell swing, don’t sit down, you have to load the hamstrings, glutes and hips

66. Hit a full range of motion for strength training movements

67. Getting more mobile? Don’t forget to strengthen in this new range of motion

68. Send flowers unexpectedly

69. Don’t text and drive

70. XBOX > PS3

71. Don’t program an exercise or workout unless you know the effects of the exercise or workout. You must know the requirements to perform the exercise correctly. Have you tried the exercise? Can you teach it? Have you done the workout? 72. CAT – 50-75% of 1RM, move it fast

73. Bands and chains are NOT restricted to exercises performed with a barbell

74. Watch Road House, 23 x

75. Have you ever seen Deer Hunter, Jeremiah Johnson, Apocalypse Now, Scarface, Cool Hand Luke?

76. Best indicators in the gym? The ones that directly impact performance on the field? Which ones are they? Depends.

77. Read your email less frequently.

78. Don’t stop learning. The best coaches always try to get better.

79. Get respect, not money.

80. Spend time on the warm-up, it isn’t a quick arm cross back and forth before benching

81. Strongman training for athletes is great but introduce it slowly and choose the right events

82. Strength training can happen with every tool on the market or with none

83. Color with your kids, ask them about their day, talk to them about their friends

84. Try to get 100 jumps with a jump rope without missing, try 200, 300…

85. Precede every row with a shoulder retraction, makes the exercise 10 x harder

86. Front squats and zercher squats to a box are great

87. Knee sleeves and elbows sleeves are more important as you get older

88. Remember, no one cares about your opinion, they only care about their own

89. Internet comments?

90. Do you have a dream? What did you do today to move closer to that dream?

91. Stop taking notes and take action.

92. Do pull-ups with chains

93. Fat Gripz are a great tool

94. Interact with other strength coaches in the field, hit them up on their site, email, skype, message in a bottle, Mike Tyson carrier pigeon

95. Don’t forget to say “thank you”, “yes sir”, “yes ma’am”

96. Power cleans are great with a barbell if they don’t irritate the shoulders and you have good form. If you can’t do them, use dumbbells, sandbags, kettlebells and work on your shoulder and upper back mobility

97. Watch a lot of tv? Hit push-ups, mobility, foam rolling during the commercials

98. Watch Bear Grylls and do 20 push-ups every time he eats some weird shit

99. Chaos training is important

100. The torso should be developed to promote stability and resist movement 101. Think about what they’ll say about you when you’re gone? What is your legacy?

Friday 30, December 2011

OK, and here is another top 5 favorite WOD'S of all time.

Finishing out our Hero week with a goody!!!

Hansen
5x
30 kb swings 32/24kg
30 burpees
30 GHD situps.

**** listen to me if you don't know what a GHD situps is, if your less than 6 months into CrossFit, if you've never done more than 5 or 10 GHD situps at a time, YOU WILL BE DOING WEIGHTED MEDICINE BALL SITUPS!!!

Thursday 29, December 2011

By far one of my top 5 all time favorite workouts.
Sprints with weight????
Oh HELL yeah!!!

But wait, there is no running or even rowing how can it be a sprint? Shoot for 6 rounds every three minutes, and you will know how!!!

The Chief

5x 3 min AMRAP with a 1 minute rest between rounds

3 power cleans 62.5/37.5
6 push ups
9 air squats


Ahhhhh the elusive 6 rounds per - can you do it?

Wednesday, December 28, 2011

Wednesday 28, December 2011

When its been a while since you've done a Hero WOD, you look at it and think oh no worrries... Then you start the work and realize.....
7x

7 of the following moves
Hspu
Thrusters 62.5/37.5kg
K2E
Deadlifts 112.5/7
Burpees
Kb swings 32/24
Pull ups

Tuesday 27, December 2011

On with the show...

Griff

2x
800m forward
400 run backwards

Monday, December 26, 2011

Monday 26, December 2011

Ohhhhh yaaaaaaa last week of 2011 - can you believe it???
Nope me either!!!

Last week of benchmarks and Hero WOD's, and back to lil ol me programming and kicking your booties!

Danny

20 min AMRAP

30 box jumps 24in
20 push press 52.5/35kg
30 pull ups

Sunday 25, December 2011

MERRY CHRISTMAS

from all of us at BATTLEBORN CROSSFIT!!!!

Saturday 24, December 2011

It's that time of year again.
Time to sing a song and workout - its known as
"The 12 days of CrossFit"

1 clean and jerk 60/40kg
2 tire flips
3 HSPU
4 clapping push ups
5 Turkish get-ups
6 wall balls
7 kettlebell swings
8 burpee pull ups
9 box jumps
10 knees to elbows
11 KB snatch
12 goblet squats

Friday 23, December 2011

Saving the "best" lady for last.
Yes, yes, you know who she is....

"Fran"
21-15-9

Thrusters 42.5/27.5kg
Pull ups

Thursday, December 22, 2011

Thursday 22, December 2011

Grace

30 clean and jerks 60/40kg

Wednesday 21, December 2011

Helen

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

Tuesday 20, December 2011

Annie

50-40-30-20-10

Double unders
Sit ups

Monday 19, December 2011

BENCH MARK WEEK!!!
METCONS FIRST, STRENGTH IS SKILL WORK AFTER.
RECORD YOUR TIMES!!!

Angie
100 pull ups
100 push ups
100 squats
100 sit ups

No breaking it up.

Sunday, December 18, 2011

Saturday 17, December 2011

Beautiful day for a vest!!!

5x
10 kb swings 24/16k
10 DB thrusters 45/25lb
10 pull ups
Then
100 burpees
Then
1 mile run with a vest

Friday 16, December 2011

Skill:

Double unders
Or
Pistols

Strength:

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

Metcon:

50 kettlebell snatch right 24/16KG
200M one arm KB over head carry right
50 kettlebell snatch left 24/16KG
200M one arm KB over head carry left

Thursday 15, December 2011

Skill:

Double unders
Or
Pistols

Strength:

Jerk
3-3-3-3-3

Metcon:

4x
10 DARC swings AHAP
10 V-ups AHAP
10 deck squats AHAP

Thursday, December 15, 2011

Wednesday 14, November 2011

Skill:

Double unders (if you got em, move on to pistol squats)
Or
Pistol squats

Strength:

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

Metcon:

4x
5 strict pull ups -NO BANDS
10 Upper cuts
15 four count push ups
20 swings

One Secret. Just One. Gurantees Your Diet and Nutrition Success!!!

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YOU CAN BUY A THOUSAND BOOKS. YOU CAN BUY PRE PAID

MEAL PLANS. YOU CAN BUY AN ONLINE NUTRITION COACH

OR VISIT ONE IN PERSON. EACH ONE WILL TELL YOU

SOMETHING DIFFERENT.

EAT PINEAPPLE AND SOUP, EAT ONLY VEGETABLES, EAT ONLY

MEAT, OR EAT ONLY THESE COMBINATIONS. _________________________________________________________________

HERE’S THE DEAL. BY NOW, YOU KNOW THAT CERTAIN

FOODS WILL MAKE YOU FAT. YOU KNOW THAT DONUTS,

TWINKIES, MCDONALDS AND ARBYS, HUGE BOWLS OF PASTA,

PIZZA FOR DAYS, SUGAR -FILLED SODAS, BOXES OF CEREAL,

ENDLESS BARS OF CHOCOLATES, BAGS OF COOKIES –

HOMEMADE OR STORE BOUGHT - BAGELS, GOURMET

DESSERTS, ALL THOSE DIFFERENT KINDS OF CRACKERS, BAGS

OF CHIPS AND DIP, GOURMET OR AMERICAN CHEESE….

OR, IF YOU HAVE PAID THE MONEY, AGAIN, FOR THE NEXT

BEST DIET BOOK OR PERSONALIZED DIET PLAN, YOU KNOW

THAT CERTAIN FOODS ARE NOT IN YOUR PLAN. WHETHER

YOU ARE CHANNELING THE SOUTH BEACH OR PALEOLITHIC

CAVE DWELLERS, YOU KNOW THAT CERTAIN FOODS ARE ON

THE YES LIST AND THE NO LIST.

YOU KNOW WHAT THE FOODS ARE. YOU DO. YOU KNOW

THAT WHEN YOU EAT CERTAIN FOODS, YOU WILL EAT TOO

MUCH, YOU WILL START A BINGE, OR DUE TO HIGHLY

SCIENTIFIC REASONS THAT YOU DON’T HAVE TO

UNDERSTAND, THEY ARE JUST NOT INCLUDED IN YOUR PLAN.

OR, YOU KNOW, AND YOU REALLY DO, THAT THOSE FOODS

ALONE, JUST BECAUSE THEY EXIST, MAKE YOU FAT. Admit it.

_________________________________________________________________

SO HERE’S THE SECRET, THE ONE SECRET, THAT IS

GUARANTEED TO LEAD YOU TO LIFELONG DIET AND

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THIS SECRET DOES NOT WORK FOR YOU, WE GUARANTEE YOU

DOUBLE YOUR MONEY BACK.

BECAUSE WE LOVE YOU, WE ARE OFFERING THIS SECRET,

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ARE YOU READY? HERE IT IS....

DON'T PUT IT IN YOUR MOUTH!!! JUST DON'T DO IT!!!! DON'T EAT IT THE CRAP!!!

Tuesday 13, December 2011

Skill:

Double unders
Or
Pistol squats

Strength:

Clean and jerk

3-3-3-3-3

Metcon:

3x
10 KB clean and press right
20 goblet squats
10 KB clean and press left
20 goblet squats

Tuesday, December 13, 2011

Stone Age Fitness for our life styles...

Synthetic Primal: Stone Age Fitness in the 21st Century

Krista Scott-Dixon Guest Contributor

The following is a guest post from Krista Scott-Dixon of Stumptuous.com:

Unless you’ve been living in a cave recently -- or perhaps because you’ve been living in a cave recently -- you’ve probably heard of the concept of “Paleo” or “primal” fitness.

First impression: Hey, that sounds pretty cool. Hardcore.

After all, if you’re a cubicle droid whose life blood and soul is draining into a giant corporate machine, drop by squeezed-out drop, the idea of running free on the savannah, living by your wits and teeth, maybe even getting naked, sounds kinda awesome. Screw the Globo gym! It’s time to eat meat and bash things with rocks! Yeah!

Second impression: Um... how do I actually do this primal fitness thing?

Well now. There are plenty of theories.

Frank Forencich, who runs Exuberant Animal, recently penned a fine little essay called “The State of the Meme”. In it, he explored the various strains of how we’re thinking about so-called primal fitness, including:

Academic Paleo: a scientifically-minded, evidence-based exploration of the data that tells us how ancient humans actually lived and moved. Probably the most correct, but slow going. Cartoon Paleo: aka the Flintstones. No basis in evidence, just grab your leopard-skin toga and you’re ready to roll. Romantic Paleo: torn, along with a fur bodice, from the cover of your drugstore pulp novels -- adventure! sex! living free! hot bodies! Athletic Paleo: aka the idea that all primal humans were athletic superstars who never met a ridiculously impossible, gut-wrenching challenge they didn’t love. (Aka: “You modern humans are pathetic sniveling wimps. Excuse me while I bathe in ice water and bite the head off a lion.”) Dietary Paleo: Focused on both general principles (e.g. eat whole foods, lots of dead animals, plenty of plants, avoid tofurkey like it’s sliced cancer, etc.) as well as lots of probably unimportant debates (e.g. is coconut flour Paleo, is eating fruit in winter going to make your pancreas explode, etc.).

The final option Forencich suggests: Whole Paleo. The Big Picture. An approach that integrates things like land and terrain, culture and community, movement and mobility, and ethical-spiritual worldview. In other words, not just bacon and badassery. Not just smashing and sprints.

I’ve been thinking about these ideas since getting back from the 2011 Ancestral Health Symposium in Los Angeles, particularly after seeing Forencich’s excellent presentation in which he highlighted some other crucial -- indeed, arguably more essential than one’s sprint time --elements of being a successful primal human. These included things like:

focus & directed attention care, sensitivity, and self-awareness being able to read the environment and one’s surroundings teamwork patience wisdom and the insight of experience

Huh. All that is starting to sound awfully like the skills one needs to survive in the 21st century “knowledge economy”.

So where does that leave us as fitness-oriented folks who are looking for something fun, interesting, and reasonably well aligned with our bodies’ natural inclinations? (And, might I add, those of us girlpeople who don’t quite relate to the whole Man the Dumb Hunter schtick.)

One option is what I call synthetic primal.

Synthetic, in this sense, can mean two things:

created; artificial; non-”natural” bringing-together, as in synthesis

In the first sense, I mean the creation of a primal-style fitness that necessarily lives in modern times. Almost none of us have the luxury (or the burden) of living fully wild. I’m writing this and you’re reading it on a computer, for heaven’s sake.

We have to create our own primal, using what we have available to us. We have to make our own fun.

In the second sense, I mean bringing together all the elements that make primal-ness cool, interesting, and valuable. Such as:

getting outside as much as possible bringing our bodies into sync with natural rhythms -- of seasons, of what’s around us, of daily cycles, etc. moving in a variety of ways, in many planes -- up, down, back and forth, sideways, diagonally, in spirals, in arcs, on one limb or two, asymmetrically, fast, slow, fast-then-slow, etc. moving against many forms of resistance -- our own bodies, someone else’s body, wind, gravity, a heavy object, our own inner sloth, etc. moving awkward loads -- rocks, things with shifting weight, things that are hard to grasp, people, etc. moving in real ways -- on two legs, on all fours, climbing, jumping, scurrying, scampering, rambling, hauling, dragging, shoving, tumbling, rolling, crawling... moving creatively and dynamically, in response to the changing needs and demands of our surroundings and ourselves -- being “flexible” in the truest sense feeling and experiencing our surroundings and ourselves in a meaningful way, rather than numbing or zoning out with music or over-protective gear or over-protective eating/drinking -- feeling the ground under our feet (or the air under our feet as we jump and tumble); feeling the cold or sun or rain on our faces; feeling our bodily sensations of apprehension, fear, surprise, joy; letting ourselves get hungry or thirsty rather than rushing to appease those things with sugary protein bars or Gatorade in case we go “catabolic”, etc.

This also means taking risks that are intelligent and informed; sometimes unexpected; but not rash or stupid -- or intended to show the world how “tough” we are.

Primal humans could not afford to be self-centered idiots. If you make a mistake as a primal human you might die. If you get injured as a primal human you might die. If you over-stress yourself as a primal human you might die. If you ignore your relationships or your surroundings you might die.

In other words, you conserve and respect all forms of energy and resources instead of wasting them. You prioritize working hard and recovery. Work and play. Body and mind and spirit. Self and community. Together. As one. Integrated.

Great start. But how do you organize a fitness routine around it?

Well, begin by reviewing the list of elements above. How could you integrate even one or two of them into your current fitness routine?

Could you... ...get outside now and again? ...pay more attention to your surroundings? ...make movement a social act? ...try moving more functionally, more real-world-ly? ...try mixing it up depending on your individual response on a given day, or in a given situation, or for a given task? ...try linking your brain to your body -- solve a physical problem thoughtfully; include “body knowledge” in your educational repertoire; use movement to think through intellectual problems? ...lighten the hell up and have some fun for a change? (There is no evidence that tells us primal humans were a miserable, numbers-oriented, Type-A group logging their daily mileage or bragging about their shin splints, FYI; many ancestral languages don’t even have words for numbers bigger than two -- so put that in your training spreadsheet and smoke it.)

You get the idea. Start small, start simple. Get creative. Try stuff. Keep it real. Keep it whole.

Don’t worry so much about what is “truly” primal. Strip away what is inessential and retain the fun, purposeful, creative, responsive, integrated, real-world-oriented basis of human movement.

No leopard-skin toga required.

To read more from Krista Scott-Dixon visit her website - Stumptuous.com.

Monday, December 12, 2011

Monday 12, December 2011

Skill:
Double unders
Or
Pistols (if you got double unders)

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

Metcon:
50-35-20-10
Push ups
KB swings 24/16kg
Lunges
KB SDHP 32/24kg

Saturday 10, December 2011

2x
400m run
50 OHS 20/10kg
1 mile run
4x
10 pull ups
10 burpees
400m run
1 mile run
6x
5 tuck jumps
10 mountain climbers (4 count = 1)
20 sit ups
1 mile run

Friday 9, December 2011

Skill:

Bergner

Strength:

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

Metcon:

15 min AMRAP
10 KB swings 24/16kg
5 burpees
10 KB snatch

Friday, December 9, 2011

Thursday 8, December 2011

"Wood"

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute


Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Ladies - are you bat shit crazy? I am!

THIS IS FROM A PAGE I LOVE CALLED FORGING ELITE SARCASM...
Drywall is hilarious, and posts some amazingly funny stuff, this goes out to my girls, I embody this post more than I ever wanted to admit. Love you ladies, and know its ok to be crazy, but let's work on fixing it.

About Your Female

Body Issues…

Ladies, there’s something that the non-bat shit crazy people in your life have been wanting to tell you: your fucking body issues are all in your goddamn heads. And the men in your life are sick of fucking hearing about them. Let me break it down.

We know. You’re not skinny enough. Or you’re too tall. Or short. Your ass sags. Your complexion is off. You have a belly. Your tits aren’t big enough. Whatev. We don’t seriously care.

You tend to bitch about what the media portrays as an ideal look and body type for women. Magazine covers, movies, TV, that kind of horseshit. What you don’t realize is that guys could give a fuck about any of it. We don’t let outside influences distort our view of hotness. We judge it the old fashioned way: we get wood. That’s it. Caveman shit.

So when I go on Facebook and see bullshit like this, and a few thousand people “like” it, I wonder where the fucking breakdown is:

When the lights are out, you’re all 10′s.

Let’s be honest: the Strong is the New Skinny Slutty craze caught on because so many women are incapable of actually being skinny. Don’t lie, if you could, you would. So instead you get hot by working out (rightly so), except you feel the need to justify it to other women. But why the fuck do you care what some anorexic bitch thinks of you?

You know what’s really hot? Not being fucking neurotic. Men fucking love that.

Also, plastic surgery is the shit. Any woman whose self-esteem is so low that she’d pay thousands of dollars and have herself cut open in the name of increasing hotness is exactly the kind slut you want to take home for a one nighter. Plus the fake tits stick out like, well, fake tits, so they’re easy as fuck to spot. Win win.

You don’t come here to meet your soul mate anyway.

I guess what I’m trying to say is, we can see you for who you are on the inside just as easily as we can on the outside. It’s easier, actually. If you respond positively to trite, incoherent marketing babble like this:

Then you’re probably an overly self-conscious dipshit incapable of having meaningful and stress-free relationships anyway. You’ll settle for some CrossDouche.

There’s no Hate here. Seriously. If this is you, un-fuck your head. Being sane is hot as fuck.

“Stop buying T shirts and start getting your shit together.” -Drywall

Thursday, December 8, 2011

Wednesday 7, December 2011

Skill:

Bergner warn up

Strength:

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

Metcon: oldie but goodie

4x
400m run
50 air squats

Tuesday, December 6, 2011

Tuesday 6, December 2011

Skill:

Bergner warm up

Strength:

Power cleans
3-3-3-3-3

Metcon:

20 min AMRAP
5 power cleans 60/40kg
10 toes to bar
15 wall balls 20/16lb

Monday 5, December 2011

Skill:

Burgner warm up

Strength:

Overhead squats
3-3-3-3-3

Metcon:

400m easy effort
50 kb clean and jerk right 24/16kg
50 kb clean and jerk left 24/16kg

Each arm complete the 50 reps prior to switching arms.

Sunday 4, December 2011

"Michael"

3x
800m run
50 back extensions
50 sit ups

Saturday 3, December 2011

"Nutts"

10 HSPU
15 Deadlifts 125/70kg
25 box jumps 30/24in
50 pull ups
100 wall balls
200 double unders
400m run 20/10kg

Friday 2, December 2011

Skill:
HSPU

Strength:

Front squats
3-3-3-3-3

Metcon:

3x
20 thrusters
20 pull ups
20 box jumps
20 double unders

Thursday, December 1, 2011

Thursday 1, December 2011

Metcon first today!!!

Metcon:

Diane
21-15-9
Deadlifts 102.5/70kg
HSPU


Strength:
Bench press
5-5-5-3-2-5

Wednesday 30, November 2011

Skill:

HSPU

Strength:

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

Metcon:

4-6 rounds
10 clean and jerks 80/60
10 bar push ups
*15 min time limit

Tuesday 29, November 2011

Skill:

HSPU

Strength:

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

Metcon:

15 min AMRAP
10 kettlebell clean and jerks 24/16kg
5 burpees
10 kettlebell swings

Tuesday, November 29, 2011

Monday 28, November 2011

"Santora"

Three rounds for reps of: 155 pound Squat cleans, 1 minute 20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute 245 pound Deadlifts, 1 minute Burpees, 1 minute 155 pound Jerks, 1 minute Rest 1 minute

Post total reps completed to comments.


U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.

Monday, November 28, 2011

Sunday 27, November 2011

Ewwwwww this is not pretty.

3x
1000m row
30 thrusters 20kg
30 pull ups

Saturday 26, November 2011

Jeez Louise we are running today....

Team of two for this one.

2000m run
50 push ups
Flutter kicks (you flutter kick till partner done with push ups and switch)
1600m run
40 push ups
Flutter kicks
1200m run
30 push ups
Flutter kicks
800m run
20 push ups
Flutter kicks
400m run
10 push ups
Flutter kicks
And
Time!!!!

Friday 25, November 2011

Day after, let's burn some turkey off.

Two classes only 10&4

Team WOD - compliments of Gene

4 person team 20 min AMRAP

400m run
Push ups
Sit ups
Squats

One person runs, the other three do the movement until the runner comes back - and switch.

Thursday 24, November 2011

It's our annual T-day WOD

Turkey Twins!!!

1 class only at 6:30am

Wednesday 23, November 2011

Skill:

Pull ups

Strength:

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

Metcon:

5x
10 overhead kettlebell sit ups 20/16kg
10 kettlebell swings 32/24kg
10 kettlebell SDHP 32/24kg
20 double unders

Tuesday 22, November 2011

Skill:

Pull ups

Strength:

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

Metcon:

1.5 mile run - AS FAST AS EVER!!!!

Tuesday, November 22, 2011

Monday 21, November 2011

The week of Thanksgiving.

Have you thought about what your thankful for lately? I think sometimes we forget to stop and think about everything and everyone that helps us make our lives what they are.

I am thankful for so many reasons, people, things, in my life - but I want to take a quick moment to say to all of you how thankful I am that you have put your spirit of health and fitness in the care of BattleBorn CrossFit.
I am thankful for my amazing.coaching staff.
I am thankful for my FAMILY of members.

Thank you guys, I love you all!!!!


Skill this week is pull ups! All kinds, work on killing, strict, weighted, butterfly, you name it work on it.

Strength

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

Metcon:

50 dead hang pull ups
100 air squats

* score is number of rounds to complete pull ups and total time.

(Mine was at least 15+ rounds - I was so impressed with my start too.)

Sunday, November 20, 2011

Sunday 20, November 2011

Thanks Dodger Dave!!!!

4x
20 wall balls
20 medicine ball sit ups
20 box jumps
20 push ups

Saturday 19, November 2011

Saturday workouts are the best!!!!

5x
800m run
30 kettlebell swings 32/24kg
30 pull ups
30 clapping push ups

Eva with a twist I know, like Eva needs any help!

Friday 18, November 2011

Coach Matt's birthday today!
Looking to mimic the fire test.

2x
100m over head plate carry 20/10kg
100m sandbag carry
45 box jumps 24/20 inch
50 SDHP 45/30kg
50 sledge hammer swings
100m sandbag carry
35 box jumps
100m over head plate carry

Happy birthday Matt!
Love you!

Wednesday, November 16, 2011

Wednesday 16, November 2011

Skill:
Double unders

Strength:
Bench press
5-5-5-3-2-5

Metcon:

8x100m sprints on the minute
4x 200m sprints on the two minute
2x 400m sprints on the three minute

Tuesday 15, November 2011

So first week of added skill work. Weekly we will pick a movement we need to work on and do so for 5-10 minutes everyday.

Skill:
Double unders

Strength:
Front squats
3-3-3-3-3

Metcon:

12 min AMRAP
5 burpees
10 air squats
20 double understand / 40 singles

Monday, November 14, 2011

Monday 14, November 2011

Strength:

Snatch
1-1-1-1-1-1-1
Or
3-3-3-3-3

Metcon:

800m run
3x
10 right kb snatch 24/16kg
10 left kb snatch 24/16kg
10 strict pull ups
800m run

Sunday 13, November 2011

Gotta love our easy Sunday days!!!

15 min AMRAP

10 four count push ups
10 kettlebell swings 24/16kg
10 four count flutter kicks
10 burpees
10 wall balls 20/16lbs

Saturday 12, November 2011

In honor of Veterans Day, we have one of the original Hero WOD's.

"Murph"

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

* optional body armor :-)

Friday 11, November 2011

Skill work:
Pick a movement and go.

Metcon:
5 min easy run
5 min moderate run
5 min fast run
Turn around redline back.

Negative split

Thursday 10, November 2011

Metcon:

Beginner - Intermediate

35-20-10
Kettlebell swings 24/16kg
Push ups
Overhead squats

Intermediate - Advanced

50-35-20-10

Wednesday, November 9, 2011

Wednesday 9, November 2011

Today we honor our first female Hero WOD.

"White"

Five rounds for time of:

15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters


U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney

Tuesday, November 8, 2011

Tuesday 8, November 2011

Strength:

Snatch
1-1-1-1-1-1-1 heavy single sets
or
3-3-3-3-3 technique work

Metcon:
400 m run
2x
25 pull ups
25 squats
400m run
2x
25 push ups
25 sit ups

***** be prepared for rope climbs tomorrow.

Monday 7, November 2011

Ummmmm I forgot what our strength was...

Ahhhhhhh

Strength:

Push press
3-3-3-3-3

Metcon:

5x
25 Deadlifts 85/65kg
50 situps

Sunday, November 6, 2011

Sunday 6, November 2011

Recovery day

Metcon:
50 burpees
5 minutes of Cindy
****5 pull ups, 10 push ups, 15 Squats AMRAP 5 minutes
100 double unders

Saturday 5, November 2011

Holy huge Sat class.

What a lil diddy we have planned for you today!!!

Running with Angie

1 mile run
100 pull ups
1 mile
100 push ups
1 mile
100 sit ups
1 mile
100 Squats
1 mile

Ok, so I posted this on the board, but just in case anyone is wondering... We all know how hard I can be on myself, and my performance...
So, I also do the dry land conditioning for the Reno Aquatic team at 7:45 on Saturday. The kids are great, and get their asses busted by me and Jason three times a week.
This is a conversation myself and Patrick had on Saturday, after they were done and I just started.

Patrick - "Alena your a beast."
Alena - "Pffffffff"
Patrick - I don't know any girls who can do one pull up, let alone 100 without a band."
Alena - in my head dismiss it.

So, mile 4, I'm running, I'm running, thinking I should be rowing my knee is pissed, why do I even do this??? Blah blah same crap I play over and over in my head. Then for some reason Patricks comment comes into my mind, and makes me truly think about me, my abilities, my skills, my desire and determinations.

I had to re-evaluate right then, and realized he was right!

So, every once in a while I need to stop being so hard on myself, take others thoughts and comments into perspective and know I do rock!!!

Thanks Patrick, you helped me dig in and for even just a minute make me proud of me.

Friday 4, November 2011

Skill work today.
Pick a movement, pull ups, l-sits, double understand and practice.


Metcon:
15 minutes out for a run, then turn around and red line back.

Negative split.

Thursday, November 3, 2011

Thursday , November 2011

Wow - thanks to everyone for making this week so awesome.
New clients, old clients, outstanding coaches THANK YOU!

Strength:

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

Metcon:

Kettlebell Tabatta

Swings 24/16kg
V-twists
Goblet squats
Upper cuts

Performed per movement for 4 mins of 20 seconds on 10 seconds off, lowest rep of each movement is your score.

Wednesday, November 2, 2011

Wednesday 2, November 2011

Strength:

Power cleans
3-3-3-3-3
* skill technique work for the Metcon!

Metcon:
Operation Rock -n- Roll - compliments of Coach Rob Led with Brassringfitness.com

10,000lb Deadlifts
7,500lb power cleans
5,000lb push jerk

So, whatever weight you choose, you must perform the said exercise as many times needed to get to said weight.

Beginner students

Cindy
AMRAP 20 MIN

5 pull ups
10 push ups
15 squats

Tuesday, November 1, 2011

Tuesday 1, November 2011

Strength:

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

Meton:

10x
Waiter carry wall walks 24/16kg
10 swings
10 push ups

Monday, October 31, 2011

Happy Halloween!!!!

Strength:

Front Squats
3-3-3-3-3

Metcon:

Beginner to intermediate

1 mile run
10 pull ups
10 thrusters 42.5/27.5kg
10 knees to elbows

Intermediate to advanced

2 mile run
2x
10 strict pull ups
10 thrusters 42.5/27.5kg
10 strict pull ups

Saturday 29, October 2011

Metcon:

50 push UPS
50 sit UPS
50 Squats
3 mile run
50 pull UPS
50 kb swings

Friday 28, October 2011

Friday holiday weekend!!!!

Strength:

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

Metcon:

4x 400m on 3 minutes
3x 400 on 2 minutes

100 burpees

Thursday, October 27, 2011

Thursday 27, October 2011

So any of us who have done this workout here at BBCF, affectionately call it....

Dirty Rotten Pirate Hooker

also known in the CrossFit community as

"Fran"

21-15-9

Thrusters 42.5/27.5kg
Pull ups

Wednesday 26, October 2011

Strength:

Power cleans
3-3-3-3-3

Metcon:

5x
Hang cleans 70/50k
Chin ups
200m sprint

Tuesday, October 25, 2011

Tuesday 25, October 2011

Strength:

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

3x max strict pull ups

Metcon:
4-6 x
400m run
10 clapping push uos
10 tuck jumps
10 kb swings 24/16kg

*20 min time limit

Monday, October 24, 2011

Monday 24, October 2011

"Bradshaw"

10 rounds for time of:

3 Handstand push-ups
6 Deadlifts 102.5/67.5kg
12 Pull-ups
24 double understand / 72 singles (or at 7am it adds up to 62)

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Sunday, October 23, 2011

Friday 21, October 2011

Strength:

Snatch
3-3-3-3-3 technique
Or
1-1-1-1-1-1-1 heavy

Metcon:

Begineer to intermediate
35-20-10
Kettlebell swings 24/16k
Pull ups
Kettlebell upper cuts 24/16k

Intermediate to advanced

Add 50 :-)

50-35-20-10

Thursday 20, October 2011

No strength today, some skill work but let's get a good run in.

Metcon:
6 min easy
6 min moderate
6 min hard
Turn around and red line back - get that negative split!

Thursday, October 20, 2011

Wednesday 19, October 2011

Strength:

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

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

Metcon:

4x
20 push press 42.5/27.5kg
20 back Squats 42.5/27.5kg
20 push ups

20 min time limit

Tuesday, October 18, 2011

Tuesday 18, October 2011

Strength:

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

Metcon:

4-6 rounds
15 Deadlifts 70-75% of max
30 situps

Monday 17, October 2011

What's this, another benchmark? Well with a slight twist..

"Nancy" with a twist

20 min AMRAP

400m run
15 OHS 42.5/27.5kg

*workout usually 5 rounds, so be sure if you complete 5 rounds you pay attention to the time, that's your comparison time for next time.

Saturday 15, October 2011

All I can say is hehe.....

2 mile run
1-2-3-4-5-6-7-8-9-10
Dumbbell complex 45/25lb
Strict pull ups
2 mile run

Dumbbell complex - push up, deadlift, clean, front squat, press = 1 complete rep

Friday 14, October 2011

Get ready, we have a benchmark today!!!!

"Helen"

3x

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

Thursday, October 13, 2011

Thursday 13, October 2011

Strength:

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

Bench press
3-3-3-3-3

Metcon:

12 min AMRAP

10 kettlebell swings 32/24kg
5 burpees
5 kettlebell SDHP 32/24kg

Wednesday 12, October 2011

Strength:

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

Metcon:

Novice to intermediate
1 mile easy
4x400m sprints
1 min rest between sprints

Intermediate to advanced
1 mile easy
1 mile moderate
4x400 m sprints
1 min rest between sprints

Tuesday, October 11, 2011

Tuesday 11, October 2011

Strength:

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

Metcon:

21-15-9
Hang squat cleans 50/30kg
Front squats

THEN

21-15-9
Push press 50/30kg
Push jerk

25 min time limit

*Thanks to 6am Travis and Scott for doing the WOD at 60kg, and saving you all from doing so!

10 Things That Will Make Your Training Better!!! - Adam from Practical Paleolithic

A big part of my personal journey recently has been about improving my training. I’ve come at this goal from a bunch of different directions and used many different tools and ideas from a wide range of disciplines and areas to make it happen. Not everything I’ll suggest is typical, but it IS something that’s improved my training on some level and that I think can improve yours too…

1) Set Goals – I talk a lot about setting goals. And I think goal setting is a HUGE step in the process of improving your fitness and improving your life. One of the best programs I’ve ever worked through on goal setting is “Time of Your Life” by Anthony Robbins. It literally changed my life. If you want to see the method I use to keep track of and refine my goals, check out this video blog I did on goals and creating a fitness vision. You don’t need to take it quite to that level – though I think doing so will greatly improve your results AND your life – but the process is something you can use to get yourself on track and get a vision for where you want to go that’s bigger than where you are currently.

2) Add Some Active Recovery Training – This can really be anything from yoga to basic stretching to joint mobility work to committing to using a foam roller regularly. Currently, my active recovery stuff is yoga, meditation and walking around the beaches here in Saybrook Manor (sometimes with a few pounds in my weight vest). The point is, you NEED to “put something back in the tank” when you’re training hard regularly and pushing your limits. I’m always amazed when I see people – particularly CrossFitters – who train themselves nearly to death in their workouts and do virtually NO recovery stretching or “body maintenance” type stuff to help the body recover and improve flexibility, range of motion, etc. If you need some suggestions for this area, check out “Yoga for Dummies” and “Yoga on the Edge” by Sara Ivanhoe and also mobilityWOD.com by Kelly Starett. BTW, things like yoga and mediation have some massive additional benefits that I talk more about in number 10…

3) Learn and Refine a Sport – For me, this is Brazilian Jiu Jitsu and, to a lesser extent, Mixed Martial Arts. It can really be anything you want and are interested in though. I have a few friends who are into cycling, lots of friends who do martial arts, some who are into Olympic lifting or Powerlifting, etc. The point is, when you choose an area to focus on that has a “constant improvement” or “competitive” aspect to it, all sorts of good things happen. It also helps focus your training because now you’re training for performance in a specific area – it gives you “yardstick” to gauge your progress. If CrossFit or “Sport of Fitness” is your sport, you can still choose a “sub-division” to train, refine and specialize in for a period of time. Find a CrossFit cert that’s interesting to you or nearby and commit to training that particular area for 6 months to a year. For example, you could do a Rowing Cert, Running Cert, Oly Lifting, etc. and then train the techniques you learned. Either way, when you start really training yourself in a focused and specific area, your body and mind respond in a way that’s different from when you’re just “training to get in shape…”

4) Periodize Your Training – This one is HUGE for me. Like most “exercise addicts,” I LOVE to train. I feel weird and depressed when I don’t train and that makes it really hard to take rest days and cycle my training in a way that works LONG TERM. CrossFit is a place where this is particularly important because the usual idea is to “go hard” all the time. My opinion – and guys like Robb Wolf will back me up – is that you need to cycle your intensity by scaling workouts or changing the “perceived intensity of effort” in a regular way. If you look at the Powerlifting world as an example, you’ll see that NO Powerlifters train all out, all the time. In fact, they usually only “peak” their training poundages a few times a YEAR with an absolute maximum effort. Look at the Westside Barbell program by Louie Simmons or Wendler 5/3/1 to get a better understanding of what I’m talking about. Both of these programs cycle intensity and take a very long-term approach to progress. I’ve also talked about this topic at length in my blog posts “Strength Training and CrossFit” and “CrossFit Workouts and Becoming More Efficient.”

5) Clean Up Your Diet – This one is just SO important. By now, everyone probably knows I’m pretty much sold on some interpretation of Paleo. But, seriously, if you haven’t tried REALLY cleaning up your diet for 30 or 60 days – and I mean 100% CLEAN – you’re cheating yourself. I recently recommitted myself to eating 100% clean for a month and you know what happened? I felt so good when the month was over I committed to doing the ENTIRE SUMMER 100% CLEAN. I’m not even going to have a birthday cake for my birthday in July – I’d rather FEEL AWESOME on my birthday and the days after! Clean up your diet and you’ll see that commitment and focus expand into other areas of your life – and you’ll feel great besides. BTW, if you need some REAL WORLD information on diet – Paleo or just healthy eating in general – check out my eBook “The Paleo Dieter’s Missing Link.” It’s over 160 pages of unbiased, hard-hitting, no BS information on eating for health!

6) Choose a Short-Term Focus Area – I touched on this one a little bit above. Choose an area you’re going to focus on for a 3, 6 or 9 month period and work it HARD and CONSISTENTLY. It could be Pull-Ups, Double Unders, Gymnastic Skills, Running or a certain technique in Brazilian Jiu Jitsu like Arm Bars or Side Mount. This particularly effective when it’s something you currently SUCK at. The point is, if you “drill down” into a specific area or two, you can likely become nearly expert at it in a relatively short time period. It’s just a matter of focusing your efforts. When you focus on a technique or skill or two like this for a time period you’ll actually make much faster progress than if you try to train “everything” for the same period.

7) Choose a Long-Term Focus Area – This one is different from what I was talking about above. You need to also decide on your LONG TERM training focus. This is your MAJOR area of focus and is probably going to be the area you’re most passionate about, the best at and the most committed to improving over a lifetime. Especially when into “everything” like I am and lot of others are, you have to decide what you’re going to become OUTSTANDING at. For example, if you’re a Martial Artist and you’re into Kettlebells and CrossFit, you might decide that Martial Arts are your lifetime focus area where you commit to becoming world class over the course of your lifetime, kettlebells are something you excel at and CrossFit is something you enjoy the benefits of because it improves your other training and makes your Martial Arts better. I talked about this topic in detail in my post “You’re Only as Strong as Your Foundation.” The point is, you simply CAN’T be awesome at everything you do and you need to choose where to focus your limited resources. I think it’s also really important to take Seth Godin’s advice and choose an area that you can actually become THE BEST IN THE WORLD AT. Read his incredible book “The Dip” for more on this and check out this tiny little post by Seth called “Make the World

8 ) Do Technique Work – This goes along with 3, 6 and 7 and has a lot to do with the blog post I mentioned in 4, “CrossFit Workouts and Becoming More Efficient.” It blows me away when I see people training movements like the Powerlifts or Olympic Lifts and they have ZERO understanding of the technique fine points. Do you REALLY think – because your “trainer” or “coach” showed you how to do a movement for 10 quick minutes as part of a warm up before the WOD – you actually “HAVE” that movement and don’t need to practice and refine it? Some athletes spend AN ENTIRE LIFETIME perfecting movements like the Front Squat, Deadlift, Clean and Clean and Jerk. A freakin’ lifetime! There is ALWAYS room for improvement. If you don’t believe me, check out this short little article by Coach Glassman called “Fundamentals, Virtuosity and Mastery.”

9) Create Hard Deadlines – This is a great one to put positive pressure on yourself to really deliver over the short or medium term. This can be anything you want. Enter a local CrossFit competition, commit to a 30 0r 60 day Paleo Challenge at your box, enter a Powerlifting competition or whatever. I just recently did this when Jason Lambert from the UFC was coming to teach a seminar at Modern Self-Defense Center last month. I committed to eating 100% clean and being in the best possible shape I could be in for the seminar – and I organized my training for the 5 weeks leading up to the seminar accordingly. When you have a hard deadline to be in shape and feeling good, you make different decisions and you bring a greater intensity to your training.


10) Learn to Quiet Your Mind – This might be one you weren’t expecting. I’ve been working with the concepts in Eckhart Tolle’s incredible book, “The Power of Now,” for over a year – and they CONSTANTLY take on new meaning for me and lead me to deeper and deeper understandings of myself, my spiritual side and so many other things. If your mind is constantly “chattering away” and you’re not in control – or at least conscious – of your behavioral patterns, motivations and, particularly, the places where you screw yourself up, you’re going to have a really hard time making progress. Beyond that, I think TRUE HEALTH happens on EVERY level – Physical, Emotional and Spiritual. There’s a lot more to being healthy – things like having a life you love and being able to function in your work, your friendships and intimate relationships. Health isn’t just about having abs and a good Fran time…

That’s if for now. Below is a little bonus for you if you feel like picking up a new book or two this week.

ttys

Adam

Three Books (That Have Nothing To Do With Training) That Will Improve Your Training…
1. “The Power of Now” by Eckhart Tolle
2. Some good fiction like “The Dresden Files” series by Jim Butcher – I first received the advice of reading fiction at night to wind down from Tim Ferris in “The Four Hour Work Week.” I am a HUGE fan of light fiction reading at night to reduce stress and improve sleep!
3. “Full Catastrophe Living” by Jon Kabat-Zin decisions training.

Monday 10, October 2011

Bench mark Bench mark who has the Bench mark???

*REMINDER - there is another bench mark WOD on Friday!

"Danny"

20 min AMRAP

30 box jumps 20in
30 push press 52.5/32.5kg
30 pull ups

Sunday 9, October 2011

Sunday - Funday

3x
400m run
15 L sit leg raises
15 V-ups
15 four count push ups

Compliments of Strong Is The New Skinny - Marsha

I've said it so many times over the past year..."Why can't anything just be easy?!?" Lately, it has felt like I have met resistance of some kind no matter what I do. It's like trying to run with the wind blowing against you. I get mad sometimes. Other times, I feel sorry for myself. It doesn't happen every day, but there have been days where I find myself wishing for a break...hoping things will get easier...praying that some of the resistance will go away.

Anyone that has studied exercise or training has heard the term Resistance Training. Resistance training is a form of strength training. In Resistance Training, effort is performed against an opposing force that is generated by resistance that can include being pushed, squeezed, or bent. According to the American Sports Medicine Institute, the goal of resistance training is to "gradually and progressively overload the musculoskeletal system so it gets stronger". It has been proven that resistance training done regularly will tone and strengthen muscles and also increase bone mass. To get the full benefit from resistance training, full range of motion is very important. It's important because the muscle overload only happens at the specific angles where the muscle is working, so if a person stops short or quits too soon...they will not reach that angle and thus not get the full benefit that they would have had they gone all the way.

I hate when I'm running...especially uphill...and the wind is blowing hard against me. I feel like I am exerting so much energy only to be pushed backward or make very slow progress. But...if I just continue to run and push a little harder...I ALWAYS eventually get to where I was headed. Many times, the next day, I am more sore because my muscles had to work harder against the resistance from the wind to keep propelling me forward. It hurts but I always feel a greater sense of accomplishment, and I do believe that those days make me a better stronger runner. Anyone can run when the weather is right and they feel great and the road is flat, but it takes something more to run uphill with the wind blowing against you.

Resistance Training can apply not just in the gym or on a running trail, but also in our lives in general. Just as the resistance training we do in the gym builds stronger, larger, more toned muscles...the resistance we face in life can build a stronger will and a larger, better developed character. The key is "full range of motion". If you stop halfway in the gym or on a windy path...because it hurts or you so not think you can do it...you will not have the same adaptation and results as you will if you continue to push against that resistance until you have gone all the way and stressed the muscles at the desired angle. Similarly, if we give up in life and stop...because we are tired or sad or frustrated...we will not experience the opportunity for growth that is possible when we come across resistance.

I'm trying to learn to welcome resistance in my everyday life the same way I welcome it in the gym...to look at it as an opportunity for growth...not an obstacle. None of us will escape facing resistance from time to time. What separates us, is how we choose to meet that resistance. Don't give up. Don't let the weight hold you down or the wind push you back. Fight against it. Whether you push back with equal or greater force and grow stronger, or whether you allow it to hold you down is up to YOU.

Saturday, October 8, 2011

Saturday 8, October 2011

Dear Gawd Man wher is this life going??????

Metcon:

3-4 rounds

20 pull ups
800m run
10 box jumps
800m run

BOY OH BOY DID I GO EASY ON YOU TODAY!

Friday, October 7, 2011

Thursday 6, October 2011

Strength:

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

Metcon:

800m run
21-15-9
Kettlebell swings
Knees 2 elbows
Push ups
800m run

Wednesday, October 5, 2011

Wednesday 5, October 2011

Mid week, bet you thought we were going to run!!!!
Haha Nooooo

Strength:

Power cleans
3-3-3-3-3

Jerks
3-3-3-3-3

Metcon:

50 right arm kettlebell clean and jerks 32/24kg
50 left arm kettlebell clean and jerks 32/24kg

Or

100 power clean and jerks
- men 60/50/40
- woman 40/30/20

Tuesday, October 4, 2011

Tuesday 4, October 2011

Strength:

Back squats

5-5-5-3-2-5

Strict press

5-5-5-3-2-5

Metcon:

6x
100 jump ropes
50m sprint

then

100 burpees!!!

Monday 3, October 2011

"Carse"

21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

MELANIE RICHARD'S ROCKS IT FOR BREAST CANCER #1

A tattoo of a fairy is printed on the left side of Melanie Richard's chest.

Richard always has loved angels and fairies. The 48-year-old wife and mother has two Christmas trees each December -- one for Christmas decorations and another for angel and fairy decorations.

But the fairy tattoo on her chest symbolizes more than a simple penchant for winged, spiritual beings.

It symbolizes her perseverance and survival.

In 2008, Richard was diagnosed with breast cancer. She underwent a double mastectomy surgery -- the removal of both breasts -- and five months of chemotherapy.

"It's been a whirlwind of emotions (since 2008)," said Richard, who was named the New Balance honorary chair award winner for the 2011 Susan G. Komen Race for the Cure set for Oct. 2 at the Boomtown Casino and Hotel.
During chemotherapy, Richard shaved her head and was too upset to leave the house without hair. But after two weeks with no hair, Richard said something changed.

"I decided to shave it all off," said Richard, a Sparks High School graduate. "When it grew back a little, I'd shave it again. I stopped wearing hats. I would go everywhere with my shaved head, Walmart, out with my family -- everywhere. I decided not to care about it."

Within six months of the diagnosis, Richard participated in the Komen for the Cure event, a national fundraiser to raise cancer awareness and fund cancer research. She said she raised nearly $5,000 in 2008. Richard placed in the top 10 fundraising participants in Northern Nevada for the event in each of the past three years.

"It's important for her," said her husband, Dean, who shaved his head in 2008 to show support for his wife. "It wasn't the first time she dealt with cancer."

Richard's mother died of cancer in 1987 -- the same day Richard found out she was pregnant with her first child, Brianna.

"I think about her all the time," Richard said of her mother. "She died the same day I found out I was pregnant with my first daughter. I never got to tell her she was a grandmother."

Richard's mother was a first-generation immigrant from Greece when she arrived at Ellis Island in the 1930s. Richard describes her mother as an intelligent, hard-working woman from a rougher generation. She persevered through tough times -- a lesson Richard learned and applied in her battle with cancer.

Richard's husband was the first to notice the bump on her left breast in 2008. Richard had a mammogram one month before the discovery, and nothing was reported.

"They still couldn't find anything (after it was checked again)," her husband said. "They performed an ultrasound that didn't find anything. That's when we had the biopsy done.

"They told us, and she (Richard) had a blank stare. She said, 'Oh, my God. What do we do now?'" he said.

Doctors told the Richards that mammograms are only accurate 94 percent to 95 percent of the time. In Richard's case, she fell in the small percentage that didn't receive an accurate reading.

"We did a lot of soul searching," Dean said. "We researched. We looked at the Internet and talked to people."

Richard decided to have a double mastectomy to make sure the cancer never returned. She also attempted two reconstruction surgeries, but both failed because the skin on her chest was too thin, she said.

"I knew physically she would be able to get through, but the emotional toll was much more," Dean said. "Now, she runs 5Ks. She goes to the gym all the time, and she eats healthy."

"It wasn't easy, but she got through the emotional portion. In some ways, she is stronger than before," he said.

If anyone wants to donate, follow this link and type my name Melanie Richard

-http://2011rftcnnv.kintera.org/faf/search/searchParticipants.asp?ievent=463260&lis=1&kntae463260=9F7C272DB3B94F02AF1225CF56DED3B7---

Monday, October 3, 2011

Saturday 1, October 2011

Where did our summer go?
Well fall is technically here, and then winter. Sigh

Metcon:

2-4 rounds

1 mile
35 OHS 42.5/27.5
35 KB

Saturday, October 1, 2011

Friday 30, September 2011

Ahhhhh week 1 of our 12 week Warrior Athlete in full swing.
1st benchmark of the program.

"Angie"

100 pull ups
100 push ups
100 sit ups
100 squats

Thursday, September 29, 2011

Thursday 29, September 2011

Strength:

Power cleans:

3-3-3-3-3

Metcon:

600m run

3x
10 power cleans 50/30kg
10 snatch
10 push jerk

then finish with

600m run

Wednesday 28, September 2011

Ahhhhh the weather is changing, the leaves are turning, the sun not so hot - guess what that means???

Running!!!

Skills:
15 min your choice - practice what you suck at!!!

Metcon:

5 min easy run
5 min moderate run
5 min fast run
Turn around and the chase is on, RED LINE it all the way.
Looking for the negative split - meaning you covered the same distance coming back you ran out in a less amount of time.

*Best running course, south down Terminal only 1 stop light to contend with, light traffic.

Wednesday, September 28, 2011

Tuesday 27, September 2011

With yesterdays Hero WOD we got pushed back a day on the new 12 week cycle. So, we started today! Some of you may recognize done if the workouts, some of you might not. We are starting a 12 week Warrior Athlete training program.
A few of us completed this program last year to help out a great coach, Rob Ord develop a training protocol.
I've adjusted some if the rounds, scaled some if the length etc. But all in all you are training hard and loving it as usual.

Strength:

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

Metcon:
4-6 rounds with a 15 min time limit
10 pull ups
10 kb swings 32/24kg
10 deadlifts 70% 5 rep max

Tuesday, September 27, 2011

Wheat Belly - Michael Davis, MD

Over a half decade ago Professor Jared Diamond, in his Pulitzer Prize-winning book Guns, Germs, and Steel, famously wrote

“The adoption of agriculture, supposedly our most decisive step toward a better life, was in many ways a catastrophe from which we have never recovered.”

Dr Diamond was referring, of course, to the devolution of human health that took place as mankind suffered the corporal transformation driven by the mismatch between hunter-gatherer genes and an agricultural diet and lifestyle. Smaller stature, decreased cortical bone thickness, obesity, increased incidence of infectious diseases, dental caries, periodontal disease, vitamin deficiencies, and even famine – all common in agriculturists – were not, for the most part, the lot of pre-agricultural man.

Humanity doubtless gained more than it lost in this hunter to farmer changeover when viewed in a big-picture sort of way. Farming made possible larger communities filled with workers, workers who, for the first time, made specialization of labor a possibility. And fewer people could till the fields and provide food for the many, freeing the others to pursue the arts, business, politics, and warfare.

From Richard Eades, MD - WWW.proteinpower.com

Monday, September 26, 2011

Monday 26, September 2011

"Santiago"

Seven rounds for time of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups

U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan. He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria

Sunday, September 25, 2011

Friday 23, September 2011

Strength:

Power cleans
3-3-3-3-3

Metcon:

Who doesn't like sprints????

4x400 on the 3 mins
4x200 on the 2 mins

Thursday, September 22, 2011

Thursday 21, September 2011

First off, I want it to be known that I did my first "CrossNastics" or Gymnastic based WOD CrosFit style. Figured with my knee as jacked as it is, and having someone like Chandler in the gym who can create a workout for me, I beter take adavantage of it.
None the less, kicked my ass!

Strength:

OHS
3-3-3-3-3

Bemch press
5-5-5-3-2-5

Metcon:
12 min AMRAP

10 heavy kettlebell swings
5 burpees
20 double unders (40 singles)

Wednesday 20, September 2011

Strength:

Deadlifts

5-5-5-3-2-5

Metcon:

RUNNNNNN - No, just kidding well not really!

1. TOSH - if you have not done it yet - DO IT
2. 1 mile time trial

3. IF and ONLY IF you have completed both workouts above can you do this one

1 minute each movement for 4 rounds - 16 mins of work

1 arm kettlebell swing right arm
1 arm kettlebell swing left arm
push ups
goblet squats

Wednesday, September 21, 2011

Paleo is expensive.... NOT!!!!

Paleois EXPENSIVE!!!

Posted by Robb Wolf on Sep 21, 2011 in Anti inflammatory diet, Celiac and Gluten-Free, General, Paleo/Low Carb, Uncategorized | 89 comments

No. No it’s not.

Why I went into health & fitness and did not sell vices is beyond me. If this whole Paleo thing goes fanny-up it’s going to be hookers+cocaine+baked goods, finished with a smoke. No one will argue with that buffet but in this health shtick you deal with the mass illusion of “cave men lived short lives, meat causes cancer, this is not sustainable.” Then there is that pesky Evolution thing!

Well, I guess I can be assured of job security. It’s not likely the ADA is going to change course nor will folks like Dr. Melina get a clue anytime soon, so onward an upwards.

Back to the affordability of Paleo: This way of eating, like virtually any way of eating, can be made much more, or mush less expensive. Now, similar to cooking or meal options, I thought this was a pretty straight-forward concept (if you are broke, buy cheap, if you have some cash, kick your heels up a bit) but alas, it is not. So, I’m going to walk through some basic shopping and put an arrow in the head of the “Paleo is expensive” idea, then we will look at some basic finance ideas as I think some folks may benefit from that.

WholeFoods or WholePayCheck?

We ran a piece recently on shopping at Wholefoods which was pretty well received but I wanted to share a recent shopping trip I did and the chow I procured on that excursion. Check out this receipt and then I’ll talk about what I bought and why.

WholeFoods is pro-vegan, so I only buy meat there!

I bought Two organic chickens, and a mix of ground beef and chuck-roast. Why these items? Because when I walked into the store they had these nifty yellow “sale” cards on them. Even the color-blind cannot find an excuse for fracking this up…I also bought a “bunch” of chicken, ground beef and chuck roast. things broke down like this:

9.15 lbs of chicken@ $1.39 per lb

16.7 lbs of meat@ $3.99 per lb

Total cost: $81.10

Total carnage: ~25lbs

Here is what that all looked like:

Pile-O-Meat

Now, the meat was NOT grass-fed, but when I hit the Santa Fe farmers market I always buy similar cuts of Grass-fed meat for $4/lb. Can you spend $30/lb on New York steaks? Uh, yea, but Keystone needs to eat too, so I go for the inexpensive cuts and just kick my heals up occasionally. When we were living in Chico we routinely bought a half a cow and the average price was $4-5/lb. We have not set that system up here yet, so I make do with the situation I’m in. So WholeFoods (or the Hippy Santa Fe farmers market) can be navigated in a reasonable way. I’ll pause a minute and wait for the inevitable complaint that arises when you are trying to help people….Ok, I think it’s just about here:

“But Robb! That is still too expensive for me!”

Ok, shop someplace else. I’m going to look at some produce shopping I did at one of the big food outlets (FoodMax) but you could buy your meat there and save a ton of money. Sale items will likely range in the $1.50/lb to $2.50/lb and given that the meat I just bought at WholeFoods is not Grass-fed, the quality is likely similar at a CostCo or Food-4-Less kind of location. anyway, take a gander at the produce I bought:

Where, oh where will I get vitamins eating Paleo?

Robb, my Doctor said I can't get fiber on Paleo. Thoughts?

I cannot for the life of me find the receipt for this, but it was about $20 for all that produce. This is one of the reasons it’s hard for me to not bludgeon people when they make ignorant statements about everything from fiber to the nutrient content of eating Paleo. I mean, how much more fiber and nutrients DO you need? If I was really tight I’d ditch the coconut and avocados and cut at least $6 off that bill and put it elsewhere, but it’s still a lot of food for not much money. Was it Organic? No, but it was largely seasonal, and this particular place turns over a mountain of produce. It is amazingly fresh and you cannot beat the price.

Here is another staple, a gallon of coconut oil:

FAT: It's Where it's At!

I think the Tropical Traditions Gold Label goes for about $75 per gallon but if I recall I got a “buy-1, get-1″ deal on this. I eat this stuff constantly and 1 gallon last me 6-9 months. So, this may be a significant up-front cost, but you just need to think ahead and pro-rate this over the long haul. Now I’ll wait for the next question…..

“But Robb! How long will that last you!?”

Well…I don’t know. The coconut oil will last over a year, the produce 2 weeks, the meat similar or longer. If I was doing a mass-gain I’d cut those times in half. I have finally come to my senses and being 170-175lbs, lean and strong is plenty good for me. The bottom line is we are talking about ~$100 for two weeks of food for Nicki and I. If I’d bought the meat at one of the big-box mega food places I could have likely cut that bill in half, bringing the bill down to about $60 for two weeks, neglecting the fractional coasts of the coconut oil. Either way, not too bad on the pocket-book.

“But I want to save the world! Shouldn’t we eat organic and grass-fed”

Well, grass-fed and organic are certainly optimal, but if you cannot afford it you cannot afford it. If it REALLY matters to you, make sacrifices and make it happen…but you might need to shelve your idealism long enough to survive, and reverting to bagels is not the way to go. Your health will be better served by eating conventional meat & mega-farmed produce than a largely grain based diet. This reminds me of the following:

Hippy Excuse for Failure #1: I can’t find grass-fed meat…so I’ll eat a bagel.

Hippy Excuse for Failure #2: I can’t find organic produce… so I’ll eat a bagel.

Substitute Afford” for the word “find” above and we have the same story. I can’t tell you where your value system should start or stop, but I will definitely tell you when you are sh*tting the bed with faulty logic.

But I’m a starving college student!

Ahh…the College Student. Let’s take a walk down memory lane to create some framework here!

At the age of 16 my dad became disabled and could not work. It was not until I was 22 that his disability went through and I was freed from largely supporting my parents. Through all of high-school and part of college I worked full time to not just float my families boat, but also to get the things I wanted like a motorcycle, spending money etc. Even in college I sent money home to may parents, while maintaining an academic load of 18+ units. I worked at a vitamin shop and I tutored chemistry, physics and Spanish. I was president of the Chemistry club, VP of the pre-med club and it was a grueling schedule. But I WANTED it. I was the first person in my family to go to school since the time of Socrates. That’s a long winded way of saying I do not have ANY sympathy for the folks in school trying to make ends meet. It sucks, it’s also your opportunity to do something with your life. If eating clean is important, you will find a way to make it happen. If you are better looking than you are smart, become a stripper, they make great money. I’m not that smart, I’m not good looking, but I will out-work just about anyone.

Robb, I’m REALLY broke

Everyone’s situation is different. Many folks are out of work and things are legitimately tight. If I was really tight, I’d do my best to follow the above, and add a 50lb bag of rice (prices range from $25-$50). or, I’d eat a LOT of coconut oil as my main calories. Let’s look at some specific numbers:

Gallon of coconut oil is $75 with a total calorie content (117 cals per serving x 256 servings per container) of 29,952 cals. Cost: $0.0025/calorie

Bag-o-rice is $25-$50 with a total caloric content of a 50lb bag (3600 cals/kg x 22.68 kg/bag) of 81,648. Cost: $0.0003 to $0.0006/calorie.

So, calorie per calorie the rice is indeed cheaper, but both options are pretty damn inexpensive overall. I seem to remember getting a buy-1, get-1 on the coconut oil which effectively cuts the price in half, making them almost identical in price.

There are some solid guides for shopping on a budget, Diane at Balanced Bites has one of the best that comes to mind. Check them out.

CaveMan accounting

That first section is concrete in that smart shopping can make Paleo quite affordable, but again, you need to make decisions appropriate for your situation. Unfortunately, some people are not well suited to modern living on a variety of fronts. Case in point: I received a comment a while back that went something like this “I cannot pay my mortgage because of spending money on grass fed meat and organic produce…eating paleo is MAKING me bankrupt.” I was initially pretty cranky with this person because it seemed a remarkable lack of self accountability (and indeed, it is) but I also understand that this is part of a much larger problem. In the same way that we are not genetically well adapted to resisting the wiles of modern foods, so too do many of us fall prey to the lure of conspicuous consumption, credit and the like. Similar to food addictions, when we sit down to talk about the why’s of these situations we can either turn this into a moral quandary (this person is just stupid, bad, lazy etc.) or we can understand this is yet another example of an evolutionary discordance, with some of us navigating spending and finances reasonably well (like carbs) others… not so much. From an evolutionary perspective spending and budgeting do not make much sense. If we were mobile and carried few possessions why would we need to worry about procuring stuff? If we had food we ate it. ALL of it. If it was more than we could reasonably eat before spoiling we’d give it to extended family, thus cementing social bonds and “banking” on the notion that when those other folks hit it big in the hunting-gathering lottery, they’d reciprocate to us. Credit, cash and spending are a technological and cultural advancement that is obviously very useful, but a lot of people do not know how to handle is effectively.

One of the most popular chapters of my book is chapter 6, the cortisol/stress chapter. I receive more comments about that specific chapter than the rest of the book combined. What folks consistently focus on is not sleep, or work stress, but financial stress. Do they own their stuff or does their stuff own them? For a lot of these people they have simply never thought about things in the way that I present there, and it is (apparently) powerfully liberating because instead of feeling bad about difficulties dealing with finances, people understand there is a reason for it. THEN…they DO something about it. You can be excused of your behavior until you are enlightened as to it’s cause. If you keep doing the same goofy shit after that, then we get to start talking about stupid, bad & lazy.

So, part of the issue whether folks can or cannot afford to eat this way may have some deeper issues related to spending on a macro scale. If this is NOT your issue, fine, ignore all of this, but I know for a fact it’s a pervasive problem based on the emails and communications I receive. If you think this may all apply to you I’d highly recommend checking out Dave Ramsey’s material. He does amazing work and there are a variety of ways you can get started down a better financial path.

To recap:

1-Paleo is affordable.

2-Everyone has a different situation and must adapt to it.

3-Understanding your finances may liberate some cash you were previously squandering.

4-Many of our problems are an outgrowth of a diet and lifestyle at odds with our genetics.

5-If you really understand #4 we can quit feeling bad and make effective changes.

About the author

Robb Wolf, author of The Paleo Solution, is a former research biochemist and one of the world’s leading experts in Paleolithic nutrition. Wolf has transformed the lives of tens of thousands of people around the world via his top ranked iTunes podcast and wildly popular seminar series.

Tuesday 20, September 2011

Strength:

Strict press

5-5-5-3-2-5

Metcon:

1 mile run - log it testing week

Monday, September 19, 2011

Monday 19, September 2011

Strength:

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

Metcon:

TOSH

Choose ONE of the Following Sports:

Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Benchmark - LOG IT!!!

Sunday 18, September 2011

Were doing the Tough Mudder

Enjoy your day off!

Saturday, September 17, 2011

Saturday 17, September 2011

Metcon:

2000m row
100 push ups
200 sit ups
300 squats
1 mile run

Congrats to BBCF Team 1 for completion of the hardest Tough Mudder course to date!

Way to go, and Team 2 is tomorrow!

Friday 16, September 2011

Metcon:

4x
400m run
15 thrusters 42.5/27.5kg
15 pull ups

Thursday 15, September 2011

Metcon:

1 mile run with a 20kg or 10kg plate over head!

Wednesday 14, September 2011

Metcon:

3x

10 Turksih get ups (5 to each side) Medium
10 KB snatch (5 to each side) Medium
10 KB swings Heavy
5 strict pull ups

Tuesday 13, September 2011

This week has been one of those weeks that things just did not go the way I planned, so we DID DO STRENGTH everyday, I just don't member what...

Metcon:

"EWWWWWWWWWW"

15 burpee wall balls 20/16lbs
15 inverted burpee - with HSPU included
15 burpee box jumps 30/24in
15 burpee pull ups
15 burpee lateral bar jump overs
15 burpee broad jumps
15 burpees

Tuesday, September 13, 2011

Monday 12, September 2011

Ohhhh, can you feel the leaves changing, the brisk am weather. Running time!

Strength:

Back squats

5-5-5-3-2-5

Push press

5-5-5-3-2-5

Metcon:

5k run

Monday, September 12, 2011

Sunday 11, September 2011

We remember!

2001 m row
11 ring pull ups
11 ring push ups
11 ring rows
11 kettlebell swings 24/16kg
11 kettlebell uppercuts - each side 24/16kg
11 kettlebell snatch - each arm 24/16kg
11 box jumps
11 GHD situps
11 burpees

Thanks to Dodger Dave, Stacie, Tegg and Art for coming in.

Sunday, September 11, 2011

Saturday 10, September 2011

Wow Holy shit OMG Dear me Phewwww

2x
200m over head walking lunge 20/10kg
20 pull ups
20 push ups
20 kb swings 24/16kg
20 box jumps
20 burpees
20 goblet squats 24/16kg
20 GHD sit ups
20 wall balls
200m jump rope running thingy (yeap that's what I call it)

Friday 9, September 2011

Ahhhhhh kettlebells, such a fun and wonderful toy!

Strength:

KB clean and press
5-5-5-5-5- each arm

Turkish get-ups
5-5-5-5-5 each arm

Progress in weight until failure

Metcon:
4x
10 deadlifts 2x body weight
40 double unders

Friday, September 9, 2011

Thursday 8, September 2011

Looks like we just got back from Burning Man after this one.

Strength:

Back squats
3-3-3-3-3

Strict press
3-3-3-3-3

Metcon:

10 minute AMRAP
6 sandbag get-ups
6 HSPU

Wednesday 7, September 2011

Strength:

Deadlifts
3-3-3-3-3

Metcon:

3x
800m run
7 squat cleans 70-100kg men, 50-70kg woman

Tuesday 6, September 2011

Strength:

Power cleans
3-3-3-3-3 new PR

3x max rep chin ups

Metcon:

5x
3 power cleans AHAP
20 burpees
200m sprint

Monday, September 5, 2011

Labor Day hours 6,7am and 5pm

"Meadows" (Elite)

For time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups

Or

"Hansen" ( Intermediate)

5x
30 kettlebell swings 32/24kg
30 burpees
30 GHD situps

Or

"Michael" (Novice)

3x
800m run
50 back extensions
50 situps

Sunday 4, September 2011

Well, if I could post a picture of why I wasn't at the gym I would, but since my phone is NOT MY FRIEND...

McGuyver that wonderful little dog if mine decided to run like the wind at 8:45am, when we were loading up.

So, needless to say I'm sorry I wasn't there.

Saturday 3, September 2011

"31Heroes”

AMRAP 31 Min (As Many Reps As Possible)

8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

Friday 2, September 2011

Strength:

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

Strict press
3-3-3-3-3

Metcon:

Death by pull ups AND hand stand push ups

Yeap, just like it sounds - brutal!
1 min = 1 pull up, 1 HSPU
2 min = 2 pull up, 2 HSPU

Continuing until you can not complete the number of HSPU in the time. Once your st that point, you will continue with pull ups until you can't complete the number of pull ups for that minute.

Friday, September 2, 2011

Thursday 1, September 2011

This is one of my favorite WOD's. Pretty sure you all know this by now, but just in case you didn't.

It is!

Strength:

Back squats
3-3-3-3-3

Bench press
3-3-3-3-3

Metcon:

4x
400 m run
400 jump rope
400m row

Freaking love this one!

Wednesday 31, August 2011

Vacation is over today, summer is almost done.
Time to get serious! LOL

Strength:

Deadlifts
3-3-3-3-3 new PR

Metcon:

AMRAP 12 mins
10 thrusters 42.5/27.5kg
250m row

Wednesday, August 31, 2011

Tuesday 30, August 2011

Strength:

Front squats
3-3-3-3-3

Strict press
3-3-3-3-3

Metcon:

4x
5 kettlebell snatch each arm 24/16kg
5 clapping push ups
5 kettlebell thrusters each arm 24/16kg

Monday 29, August 2011

Strength:

Power cleans
3-3-3-3-3

3x max rep pull ups

Metcon:

2x

20 hang cleans 42.5/27.5kg
50m sprint
15 hang cleans
50m sprint
10 hang cleans
50m sprint
5 hang cleans
50m sprint

Tuesday, August 30, 2011

Sunday 28, August 2011

Sunday was a gorgeous day with a great group to deal with Coach Matt making tge WOD up on the spot.

Metcon:

2x
20 KB Swings 24/16kg
20 Sledge Hammers
15 Tire Flips
15 Burpees
10 KB Clean & Press 24/16kg
10 Pushups

Penalty - Flutter kicks

This was a team wod! Two people on one movement two on the other of the same rep sequence. If the one person complete before the other person they would do flutter kicks while waiting.

Sunday, August 28, 2011

Cauliflower Rice - Paleo on a Budget

Ingredients:
• Half a head of Cauliflower
• Large Onion {I used vadalia.. but any yellow onion will do}
• 1 Big clove garlic
• Ghee
• Salt
• Pepper
• Food Processor {I know it’s not an ingredient.. but it’s kinda important}

How to:
• Get a pan heating up with a nice tsp…tbsp..ish with ghee.
• Chop up your onions into however big you like and add them to your pan… remember we’re caramelizing.. sloooowwwwwwwwlllyyyy cook them! {I made burgers and bacon with it tonight.. so I got that started even before I started my bacon. … then I made my burgers and rice… so by the end of that they were done}.. Oh and stir them up occasionally!
• Chop up the Cauliflower into florets. {I limited my stem usage on them too}.
• Throw your cauliflower into your food processor, pop the lid on and let it go for like..20-30 seconds, take a peak see how it looks. It should start to look like “rice” if it’s not ground up all the way give it another whirl in the processor.
• Right about now.. chop up your garlic and toss it in with the onions… I toss mine in kinda late so it doesn’t burn.
• Put your riced cauliflower into a microwave safe bowl… cover with plastic wrap {not too too tight here people}
• Microwave that bad boy for like 3:30-4:00 minutes {if you do a whole head I’d give it 5:00 minutes-ish}
• Careful.. that bowl could be hot! Take it out of the microwave. Add salt, pepper, some ghee if you want and your caramelized onions. Stir it to together.. and it’s done!
Stupidly easy right?! But oh so yummy.. as you can see it was served with burgers, avocados, and bacon…
Best Dinner EVER and the Rice was roughly… $1.84 to make {with onions, garlic, ghee included} which is.. $0.92 per serving.. Helllooooo cheap side dish. If you just did cauliflower rice with ghee, it’d be ~ $.022 per person per serving… And you’re kids will eat this! Toss in their favorite veggies, or ohhh chunks of steak or pork.. or bacon and sausage… you see where I’m going with this!

Saturday 27, August 2011

Hello.... Hello... Hello..
It's Saturday, and even from Tampa Bay Florida I can create some nastiness.
Coach Matt added a little twist, can you guess what it is??? ;-)


1.5 mile run
50 pull ups
50 push ups
100 double unders ;-)
50 sit ups
50 squats
1.5 mile run

Saturday, August 27, 2011

Friday 26, August 2011

Another quick workout! Awesome job everyone!

Strength:

Front Squats
3-3-3-3-3

HSPU
3x Max Effort



Metcon:

5x
40yrd Bear Crawls
3 Deadlift 142.5/120kgs
10 Lateral Burpees

Thursday, August 25, 2011

Thursday 25, August 2011

Strength:

Snatch
3-3-3-3-3

3x Ring dips max reps

Metcon:

8x
5 power snatch 42.5/27.5kg
200m row

Wednesday 24, August 2011

Middle of the week, and gonna do some more sprints!

Strength:

Bench press
3-3-3-3-3

Deadlifts
3-3-3-3-3

Metcon:
10x
3 burpees
40m sprint
Rest 30 seconds

Tuesday, August 23, 2011

Tuesday 23, August 2011

I'm in Florida!!!!

Strength:

Power cleans
3-3-3-3-3

3x max rep strict pull ups

Metcon:

3x
9 clean and jerks 60/40kg
100m sprint
6 clean and jerks 60/40kg
100m sprint
3 clean and jerks 60/40kg
100m sprint

Monday 22, August 2011

"Bradley"

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds


U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Today we not only have a heavy heart because of our new HERO WOD, but at the same time we are sending one of our own BBCF family members off to fight for our country in the Air Force, doing the same job Senior Airman Smith has given his life for.

Matt Rainey, please be careful, know how proud we are, our thoughts and prayers are with you always. It's an honor to call you friend, training partner, and defender of our country.

Strength:

Back squats
3-3-3-3-3

Strict press
3-3-3-3-3

Sunday 21, August 2011

UGHHHHHHHHHH I CAN'T GET THE BLOG TO POST PICTURES...
SOMEONE HELP!!!!
GRRRRRRRR

Metcon:

4x
400m run
500m row

Saturday, August 20, 2011

31 Heroes WOD - released see below!

31HeroesWOD

Please read EVERYTHING before contacting us with questions. Thank you!

“31Heroes” AMRAP 31 Min (As Many Reps As Possible) 8 Thrusters (155/105) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

We don’t have sandbags, what do we do? Use a plate (45/25) for the run. Not enough plates? Use dumbbells, med balls, etc. Worst case scenario, just run 400m.

We don’t have ropes, what should we do? Use the standard CF sub of 9 towel pull-ups for each rope climb. Not familiar with a towel pull-up? That’s what Google is for

Why a partner WOD? Remember, this was one team going to provide assistance to another team, this will force the athletes to work as a team and feed off of each other’s intensity.

I don’t have a partner? Please don’t rely on the gym where you are going to provide you with one, try to find a partner prior to going. In the event that you cannot find a partner the gym will do its best to accommodate you. However, please recognize that the gym has a significant amount of work to do, and if you come without a partner you are contributing to the workload. Should you have no partner and are doing this alone in your garage gym, you can do the WOD as an individual just run a 400 at the completion of the box jumps.

How do I scale the WOD? This is totally up to you. Like any CrossFit WOD, it is 100% scaleable. We’ve given you some equipment scaling options above, but beyond that it is up to you how you scale. We are not your coaches and know nothing of your fitness capabilities. We are simply CrossFitters that put together a WOD to honor our heroes. How you adjust this WOD to your capabilities is up to you. Should you need some ideas, use CrossFit.com as a resource. Please do not email us asking how to scale specifically for you.

Have complaints? Before moving forward, Remember, our intent here is to honor these Heroes that have paid the ultimate sacrifice and provide their families with any relief we can through this fundraiser. As a community, we are all honored to see how many of you have stepped up to answer the call, whether in your gyms or in your garage, it makes us proud to be CrossFitters as you all should be as well. Then if you are still upset: stand up out of your chair and give thanks that you are here and have the freedom to complain if you wish.

A quick reminder: By registering for this event, you were not required to do this WOD. If you are not comfortable with these movements or CrossFit, don’t do it! Find another activity that you love & do it on September 3 rd in honor of these heroes. While this fundraiser may be centered around CF, the true intent is to bring a community together by all participating in activities we love on the same day to honor our fallen heroes and raise money for their families. Let’s get it together.

Shit Happens :-)

Shift Happens (or not)


OK…big confession here…I am probably the worst at taking my own advice. It’s real easy to give you advice…eat this, don’t eat that…set goals and do it this way…thinks this way or that…try this, look at that. You should do this because blah, blah, blah. Is that what you hear when you talk to yourself? Blah, blah, blah? Remember when you were getting the lecture from dad? Blah, blah, blah. Maybe your boss yesterday…blah, blah, blah.

Maybe when you read this, you might think…wow that’s a really good idea but then it disappears into the background hum of your everyday life. The get up and get out the door, grab your coffee, feed the kids and the dogs and get yourself to work day to day things. And those good or even great ideas fade away and go to dust.

I do the same thing…I have a great idea…I should write about that…that would make a great Sunday Story but I don’t write it down. Poof it’s gone. Never seems to come back. And every time it happens I say I am going to write it down next time and yet I never seem to do it.

At what point do we make the shift? At what point does the pain of staying in our pain, of maintaining the status quo become less than the pain of changing. Because change is hard. Well, maybe not hard. Not hard like carrying 5 gallons of water 3 miles so your family can drink, cook and bathe hard but uncomfortable hard. Change is something we humans are loathe to do, even when we know that change is the right thing to do.

How many people do we know that say…I should eat better…I should quit smoking…I should exercise more...I need to go back to school? And when we see them again 3 or 6 months later we hear the same lament, the same wishing and dreaming. And nothing changes nothing gets done.

What is it going to take to get you to do the things you already know that you need to do? What is going to be the push? What is going to be the impetus, the motivator, the kick in the pants that gets you moving in the direction you know you need to move to?

Sometimes we get an external wake up call. The doctor calls with some very bad news…your test results came in and we need to talk. You wake up in the hospital with tubes and stuff hanging out of your body. You wake up in jail. You are involved in a very bad car accident. All of these things can be a clarion call, a blaring trumpet’s ring for you to wake up, for you to get moving in a different direction. At that point the reality of the pain and suffering you are causing yourself weighs in and you decide to shift the scale.

So how do you start shifting, changing, metamorphosing before you get some really bad news? How do we start listening to what the universe is telling us before it screams so loud we can’t ignore us?

First you decide to change. You make the really big decision to make a shift, to become something new.

Second you set the goal and you write it down. IF you don’t write it down it isn’t real yet. It only exists in your head and we all know how easy it is to lose things up there. Write your goals down on paper using a pen. Then type them up if you want. Take it even further and draw pictures or create a vision board of what it is you setting your sights on.

You make it measurable…I will weigh 158 pounds by May 1st. You have to be able to measure it to manage it. If you can’t figure out how to measure your progress, how will you know when you reach your target? If I don’t have a destination in mind for my trip I will never know when I get where I am going.

You make sure it is doable…don’t try to lose 100 pounds in 30 days, or be marathon ready in 45 days, or drop your cholesterol down 50 points in two weeks. Some things are not doable based on the reality of the world we live in. Some things are a physical impossibility. So set goals that are doable.

Third you create a plan. A road map, an instruction book to follow and refer back to. Thomas Edison did not try 1000 identical ways to invent the light bulb. He had a goal and he tracked the results. He stayed with the process until the goal was achieved.

Fourth you enlist the help and support of your friends and compatriots. Sometimes we over look this important step. You can also enlist the help of the people who are not always in your corner. You know the ones I am talking about…the people who always say…”you’ll never be able to do that.” Those groups of people who always seem to bring you back down and seem to have some sort of stake in seeing you maintain your status quo. The ones for whom your change is scary…maybe because if you do it then they might have to do it as well. Those people can help motivate and keep you on task because you really don’t want to hear their jeers.

Lastly and most importantly…take the first step. Get started. Don’t research it to death. You don’t need to know everything you just need to know enough to take the first step. Started is more than ½ done. Don’t be a victim of paralysis by analysis.

You know what you need to do. You are powerful beyond measure. You just need to decide to embrace the powerful pain of change. Just as the caterpillar becomes a butterfly you too get to create something else with your life. The beauty of the thing is that you are the captain of your own destiny; your life is a ship whose destination is in your hands. So where are you going to go? What are you going to become?

For me I am going to start taking my own advice. The same advice and counsel I give here and to my clients. Shift Happens.

Namaste



John



“Teaching Focus, Inspiring Transformation”



www.martialartsnevada.com