Monday, January 31st, 2011

Let Us Say GRACE!

30 clean and jerks for time. men: 60 kg, women: 40 kg.


Crossfit Quote:
"Some one once told me the definition of Hell: The last day you have on earth, the person you became will meet the person you could have become."

Paleo Pancakes::

Sunday, January 30, 2011

Small Class and a WOD created by Coach Matt.
A quick and dirty workout, very aerobic.

4x
7 Power Cleans 60kg
50 Double Unders

Saturday, January 29, 2011

Metcon:

4x
400m Run
50 Squat
400 Jump Ropes
50 Situps
400m Row
50 Back Ext.


Extremely long workout, but awesome job everyone!

Something New!

New and different for the BBCF Family to try out. The first annual Softball tournament. The dates are April 30th - May 1st with double elimination. So dust off that old glove and get out there and enjoy the weekend!

Crazy Run Again!

It's that time of year again, the annual Crazy Run! Put together by none other than Mr. Dave Fish, the Ironman legend, himself. Join in on the crazy February 13th, 2011 at 10:00am.

See you all there!

Do You Say Soda or Pop?

Diet Soda? Diet Pop? Read about it:


http://www.marksdailyapple.com/diet-soda-healthy/

Thursday 27, January 2011

So, how bout them lady WOD'S???
Yes sir, they are fun, or something like that!!!

Metcon:

Angie
100 pull ups
100 push ups
100 sit ups
100 squats
For time

Strength/Skill:

Strict press
3-3-3-3-3

Ring dips
3x max reps

Write down your goals and Crossfit for Newbies!

Hey everyone! See that white board near the WOD? I think it's about time you wrote down a goal for May 1st. Why? Because once you put it up there, everyone has to look at it and you'll have to do it, May 1st!  Set a realistic goal for yourself so you can check that off your bucket list once the time comes.

**Also, if you're new to crossfit, check this out:  10 Tips for Sucess with Crossfit for Newbies!

Wednesday, January 26th 2011

Wednesday WOD!!!

800 m run
30 clean and jerks (As heavy as you can go!)
800 m run

Good times!! Remember if you did it in under 10 minutes, ::cough:: sandbagger ::cough:: :)

Mediterranean Chicken Balls

Looks weird, tastes great!!

http://girlgoneprimal.blogspot.com/2011/01/recipe-mediterranean-chicken-balls.html

Definitely worth checking out the blog as well. She has some other cool recipes!


Love sushi? Love the sushi in Reno? Me too! Sushi has rice though so many of us have tried to scratch it out from our diets. Check this out if you're up for making your own or would like to try something different:

http://www.marksdailyapple.com/sushi-with-a-twist/

National Water Resources 5k Run!

The Nevada Water Resource Association is hosting its annual 5 k run.

Thanks Jordan for the info!

http://www.nvwra.org/docs/2011Conf/2011Conf_5kRun.pdf




As another sidenote, to people that haven't sent in their coach info or their testimonials, please email Lise at lcomartin@gmail.com

Thank you! :)

Tuesday 25, January 2011

Well, when you get Jason and I together on a metcon we come up with something as "beautiful" as a WOD called Burpee Double Tap!!!

Strength:

Snatch grip deadlifts

5-5-5-3-2-1

Metcon:

Burpee Double Tap
3x
10 double tap burpee pull ups (1 burpee 2 pull ups)
15 double tap burpees (2 push ups 1 jump and clap)
20 double tap burpee box jumps (1 burpee 2 box jumps)
200m run

Dumb Jock Myth

Strength Training Promotes Brain Growth!

Monday, January 24th, 2011

Lots of female WODs as of late:

Annie:
50-40-30-20-10
double unders (triple # for regular skipping)
sit-ups

Strength:
Overhead squat (3-3-3-3-3)

Board leaders: 
Male: Matt Hoff 5:22
Female: Anne-Marie 6:08

Great job!!

Double Under Demo

Butternut Squash Soup

So so good!! You obviously don't have to add the cheese. Great for when it will start getting cold again!

Soup Ingredients:
1 3lb butternut squash (chopped into ~1'' cubes) 
3Tablesooms olive oil
3 Teaspoons salt
1 Tablesoon Butter
1 Large Onion (~1.5c)
3 Stalks Celery (~1.5c)
1 Tablespoon fresh sage (~6 large leaves)
6 cups chicken broth
1/2 c freshly grated Parmesan cheese

Directions:
Preheat oven to 400. In large bowl, toss squash with 2 tbs. olive oil, 2 tsp. salt & some pepper. Place squash on rimmed baking sheet and roast for 15 minutes. Turn and roast another 15 minutes until caramelized (usually takes a little longer for me). In dutch oven or large stock pot heat butter, and remaining oil over med. heat. Add onion, celery, sage and saute, stirring occasionally, until veggies are translucent (~10min). Add squash, broth and remaining salt and bring to boil. Lower heat and simmer for ~30 min. Using blender or food processor, blen until smooth. Return to pot and keep warm. Top with sage and parm croutons & grated Parm cheese.

Crossfit Adidas Commercial

Crossfit Adidas Commercial

Saturday 22, January 2011

Ahhhh how I love my Saturday workouts, some days its "easier" some days are like today...

Deck Of Cards
With a few twists.....
Deuces Wild - 2 of the movement, 400m run

Hearts - push ups
Clubs - deck squats
Diamonds - ring pull ups
Spade - medicine ball sit ups
Jokers - burpees pull ups 11 of them

The added kicker, while your waiting for the last person to finish the movements were doing mountain climbers.

Phewwww,

Friday 21, January 2011

Ahhhhh so did we figure it out from the hint yesterday???
Well, if not I'm here to tell you, this is one of my favorite lady WOD'S.

Metcon:

Diane
21-15-9
Deadlifts 102.5/67.5kg
HSPU

Strength:

Snatch
1-1-1-1-1-1-1

Basketcase Organics

So we know that eating organically is better for us, but it is generally a bit more expensive to buy...until now. Many BBCFers are already using Basketcase Organics. It's one of the best things ever!! You get a list of the produce for the week  and you can mix and match your produce list online so that if you don't want something they're offering, you can replace it with food you DO want. They deliver it to your house, or apartment every Monday and have extremely reasonable prices. Did I mention they deliver? You don't have to go anywhere and if you're at work, they'll leave it outside with an ice pack! You can choose the size of the basket you want and can get it delivered bi-weekly if you'd like as well! Check them out :  Basketcase Organics

Picture from BusinessInsider.com

Heck of a Helen

So, I was trying to come up with a song that has the name Helen in it. Couldn't think of any....either way, what a workout! Don't forget to mark this one down in your log...if you forgot today, put it in tomorrow!

Helen:

3 rounds of:
400 m run
21 kettlebell swings 24/16 kg
12 pull-ups

Strength:
Strict Press:  5-5-3-3-3


Great job today everyone!!

Tomorrow's WOD may have something to do with a very famous John Mellancamp song...

Rock 4 Water This Saturday at the Spread Peace Cafe!

Hey everyone, just letting you know of a little local fundraiser this weekend. The Student Association for International Water Issues (SAIWI) is hosting a concert at the Spread Peace Cafe. Jelly Bread and the Mark Sexton Band are playing!  Proceeds will be going to a drilling a well this Spring/Summer in Kenya.  Hope to see you there! Thanks!

Insulin/Blood Sugar and the Truth About Food with Michael Pollan

This is definitely worth checking out for anyone new to BBCF and learning about why eating the Paleo Diet helps regulate your blood sugar and insulin levels:
The Definitive Guide to Insulin, Blood Sugar and Type 2 Diabetes (and you'll understand it!)
 
Ever heard of Michael Pollan? He's a professor at Berkeley and essentially food activist.  Among many topics, he focuses on how the Western diet has changed so drastically over the years, how people hardly eat "real food" anymore and what we have to do to change this.  Why is this important to us? Although he doesn't necessarily enforce the Paleo diet, he does talk about how important it is to eat vegetables and grass-fed beef. Read more about it in a short article here: Michael Pollan- Truth About Food


Read about grass-fed vs. grain-fed beef here, and why it's important to you:   The Problems with Conventionally Raised Beef

from Freefoto.com

Wednesday 19, January 2011

So the pull up cage is not completed, but usable, warning there will be pull ups in your near future.;-)

Strength:

Hang cleans (been a while)
3-3-3-3-3 go heavy!!!

Metcon:
5x
15 hang squat cleans 60/40kg
200m sprint

Took longer than I thought, so I'm sorry. LOL

Sore Muscles and Adding Flavor!

Eating Ginger May Reduce Muscle Pain and Soreness

10 Ingredients to Make Your Food Pop!

Robb Wolf: The Paleo Solution... on iTunes!

Want to learn more about the Paleo Diet? Robb Wolf, author of "The Paleo Solution" has a FREE podcast on iTunes. Just sign into the iTunes store online and type in "The Paleo Solution," go to podcasts and you'll see a list of episodes that you can download and listen to for FREE! You can also check out his book:

Also, some BBCFers were asking for workouts they can do without equipment while on the road.  Here are some links for No Equipment Crossfit:

On the Road WODS from Crossfit Buffalo

Compilation of No Equipment WODs on Crossfit.com

WODs Without Equipment from Crossfit Humble

50 Workouts, No Equipment from Crossfit Potential

Tuesday 18, January 2011

Meet Puckie

Well, pull up cage should be bolted down tomorrow. YES!!!
With that little note be prepared for a bench mark WOD with pull ups.

Strength:

Back squats
5-5-5

Metcon:

3x
100 double unders (300 singles)
20 kettlebell swings AHAP
10 burpees (yayayay burpees)
10 goblet squats AHAP

YES!!!!

Crossfit FAQ

New to Battleborn Crossfit or Crossfit in general? Check out the Crossfit.com FAQ page, full of some great information on Workouts of the Day (WODS) and all the other Crossfit lingo!

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

Halibut with Nuts, Beef Stew and Chicken Soup Recipes!

Ingredients:
1/4 C nuts of your choice (toasted)
2 tsp of garlic
a couple of squirts of lemon juice
fresh rosemary, finely chopped
1 tsp of olive oil


Directions:
1. Spray grill and cover one side of the halibut with mixture
2. Cook for 10 minutes for every inch thickness of halibut

From MarksDailyApple.com, Beef stew and Chicken Soup in 35 Minutes or Less:

http://www.marksdailyapple.com/beef-stew-and-chicken-soup-in-35-minutes-or-less/

Monday, January 17th 2010

Happy MLK Day! Great turn out in the box today- welcome newcomers!

Apparently the 6 am class made it up as they went along!

Tabata (from crossfit.com) For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

800 m run
sit-up tabata
400 m run
bottom to bottom tabata (squats and hold it in the squat position during the 10 second "rest")
800 m run

Everyone essentially had 3 scores for today's WOD: your lowest tabata sit-up score, your tabata bottom-to-bottom score and your overall time. Great job today everyone!

Homemade Chewy Health Bars

Thanks Cassie for the recipe!

Fruit and Nuts Chewy Bars:

1/3 cup each of chopped almonds and pecans
1/2 cup honey
3/4 Medjool dates, pitted
1 tsp. cinnamon
1/2 cup each dried cranberries and chopped dried apples
2 1/2 cups of regular rolled oats, I used flax seed meal instead (it worked out great)

Preheat oven to 325 degrees. Spread nuts on a rimmed baking sheet and bake until golden brown.
~~ I got annoyed with this process and broiled it. Watch it though because the Pecans will burn easily.
Warm honey in a microwave until the consistency of thin syrup. In a food processor, pulse honey, dates,
cinnamon,nuts, and oats (or whatever).

Scrape mixture into a medium bowl. Break up any clumps of dates and, if needed, chop any large date chunks.
Stir in nuts, cranberries, and apples. Squeeze mixture into a ball. Line baking sheets with foil and oil it.Using damp
hands, firmly pat mixture into foil into a compact 6-by 12-in. rectangle.

Freeze until rectangle is firm enough to cut, about 20 minutes. Lift rectangle from foil to a work surface and cut into 16 bars.
Wrap bars individually. They get moister and chewier after standing at least a day.

MOVED - Thanks everyone!!!

OK, I am going to do my best to not forget anyone... If I do, please know I did not mean to, and appreciate every bit.
Travis
Jerad
Jody
Steve
Kels
Spinx and Jackson
Tiffani
Lucas
Adam
Matt H
JJ
Mel
Denny
Sean
Lise
Chandler
Stacie
Louie
Eric
Jason
Brandon C
Ryan
Matt
Brian
Brandon B
Im closing here, love you all luckiest person in the world to have you all as,my family.

Moving!

We have made the move over to the other side of the building, as of today! We now have more space in our box for all of our workouts and some new equipment! Thank you to the people that came today and helped us move! 

Friday, January 14th, 2010

Happy Friday!  A great way to end the week before a long weekend is with one of the most popular Crossfit WODs: Fight Gone Bad:

In this workout you move from each of five stations after a minute. 3 rounds with a minute rest in between.
The stations are:

1. Wall-ball: 20 lbs/16 lbs, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 35 kg/22.5 kg (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 35 kg/ 22.5kg (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

 Great job today BBCFers!

Also here are some links to some of the movements we do:

Butterfly Pull-up tutorial

 http://www.youtube.com/watch?v=kEUxEo5_7hY

Muscle up tutorial

http://www.youtube.com/watch?v=0SSKgxdAoLM&feature=related

Kipping pull up tutorial

http://www.youtube.com/watch?v=7spRknkD1hU

Knees to elbows tutorial

http://www.youtube.com/watch?v=kqOgtFcqWbE

B

YouBar

Need something filling while on the run that's Paleo? How about making your own Paleo bar that'll even have your name on it! Mix and match many different types of ingredients (many have organic options) and figure out which combination you enjoy best!
You Bar

PALEO TIPS

If you are just starting out down the path of paleo, then making the transition to a paleo diet from the diet you have been accustomed to for so many years might seem like a difficult step, but in actual fact, once you start, nothing will seem more natural than eating like your caveman ancestors.


Here are 4 essential bits of advice to help you make the transition to the paleo diet.

1. Remember Why You're Doing It

Keep reading about paleo and reminding yourself why you want to live this way. Knowing the terrific improvement you are making to your well being and the years by which you are extending your life will make the transition easier and more exciting.

2. Don't Worry About Getting Your Carbs

We simply aren't built to process grains, dairy and other processed foods healthfully, and the fact is that we don't need these things. On the paleo diet you'll be increasing your protein and fat consumption whilst naturally lowering your carb intake. Your carbs will come from fruits and vegetables providing you with a wealth of healthy micronutrients and plenty of energy stores.

3. Increasing Your Protein Intake

Many of your calories will come from protein, and you will be naturally eating more protein than with a modern day diet. The best protein comes from lean meats such as organic chicken and turkey and grass-fed lean beef. Lean organic meat has low levels of saturated fats, and fish - also a great protein source - will also provide you with high levels of Omega-3.

4. Make Sure You Have a Plethora of Choice

The paleo diet is effortless once you know how. The body will adapt very well to the transition and the food it is biologically engineered to consume.

The one aspect of paleo people tend to struggle with though, is knowing what to eat, when to eat it and how to cook it.

So arm yourself with enough recipes to be able to draw inspiration at any time, don't go back to anti-nutrients and fake foods, eat well and hear your body hum like the well-oiled machine it's meant to be.

The transition to paleo isn't a difficult step it's the right step and a no brainer!

Thursday 13, January 2011

It's only a few short hours before we are in our own space, less the small bouncy balls of children flying past our head, the trail of blood to the bathroom, and the smell of sweaty bodies - oh wait, no that is us!

Strength:

Snatch
1-1-1-1-1-1

Metcon:

3x
21 kettlebell swings 32/24kg
15 knees 2 elbows
9 burpees (yeahhhh burpees)
600m run

The pic posted is from Dan Kolsa and his trip to the Hpo Win Duanq Caves. We believe it may be Buddha blessing a CrossFitter with fantastic push up form, or an epic burpee workout.

100 Primal Breakfasts

Some Paleo recipes from Marksdailyapple.com:

http://www.marksdailyapple.com/primal-blueprint-breakfast-photos/

"No one can go back and make a brand new start. Anyone can start from now and make a brand new ending." ~Unknown~


Crossfit Quote: "Row Faster. I Hear Banjo Music" - CF Brand X

New BBCF Classes

Attention BBCFers!! We have added more class times for all!

-Beginner class at 6 am every day.
-Open class 5 pm class every day
-Wednesday, Thursday and Friday will now have an open class at 8 am.

Also- don't forget we are moving THIS SATURDAY, January 15th. The gym will be closed both Saturday and Sunday, however, if you'd like to help move mats, please be at the gym at 9 am on Saturday. Many hands make light work!

Oh I wanted to post this in the am, but decided with the gut reaction I get when I see this name I decided NO!!!

Well as you can all see, yes it is her, that blankity, blank blank of a dirty pirate hooker Fran.

21-15-9
Thrusters 42.5/27.5kg
Pull ups



Also, here is a REALLY good guacamole recipe (and apparently they give the recipe ingredients as though you were to serve 35 people...so adjust accordingly!) Perfect for dipping baby carrots and celery!

Guacamole- For An Army
I rocked this recipe for a party of 35. If you’re having less people, just cut the recipe in half.
16 ripe Haas avocados
1 small yellow onion, diced fine, very fine
2 tomatoes on the vine, seeded and diced fine, very fine
small handful of cilantro, chopped
1- 1 1/2 limes
salt and pepper
garlic salt

Tuesday 11, January 2011

Back to the normal programming.

Be prepared we may see one or two Benck Mark workouts.

Strength:

Power cleans
3-3-3-3-3

Metcon:
3X
400 m run
30 OHS 35/25 kg
21 situps

Paleo Recipes

Who doesn't love chocolate pudding? I personally like it with cocoa powder instead of carob powder:
Paleo Pudding

Thai Larb: sounds weird, but it's oh so good!  It's great wrapped in lettuce and if you make a big batch, it'll last a few days in the fridge.  Thai Larb

Have a favorite Paleo recipe? Post it in our comments section so we can spread the wealth and share some great food ideas!

Monday 10, January 2011

"Rankel"

Complete as many rounds as possible in 20 minutes of:

225 pound Deadlift, 6 reps

7 Burpee pull-ups

10 Kettlebell swings, 2 pood

Run 200 meters

Enlarge imageU.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Sunday 9, January

End of assessment week

500 m row
50 kb swings
40 sit ups
30 kb cleans
20 wall balls
10 burpees
500 m row

Friday 7, January 2011

Day 5 Assessment

Bench press 5-5-body weight AMRAP

Muscle ups 2 mins total reps

Wall balls 1 min max reps 2016lbs ONLY all men use 20, all woman use 16!!!

GHD sit ups 2 mins max reps

5k row

Thursday 6, January 2011

Day 4 assessment

Power cleans 5-5-1

Ring dips/dips 1 min max reps

HSPU max reps

Double unders 2 mins total reps

Toes 2 bar 1 min max reps

5k run

Wednesday 5, January 2010

Day 3 Assessment

Wednesday

Back squat 5-5-1

Ring push ups 1 min max reps

Strict pull ups max reps

L-sit total time hold

Handstand holds total time

1 mile run

Tuesday 4, January 2010

Day 2 Assessment

Tuesday

Strict press 5-5-1

Box jumps 1 min max reps 20 inch

Knees 2 elbows 1 min max reps

Pistols max rep each leg (use any device to help)

1 x 800m run

1 x 1000m row

Monday 3, January 2011

Day 1 Assessment

Monday

Deadlifts 5-5-1 (one rep max) may need to do 3 or 4 lifts to find your max, just be sure to rest 3-4 minutes between the heavy lifts.

Squats 2 mins max reps

Push ups 2 mins max reps

Sit ups 2 mins max reps

Max reps pull ups (kipping authorized)

2 x 400m run (1st one easy sprint the next)

2x 500m row (same as run)

Saturday 1, January 2011

HAPPY NEW YEAR!!!

Holy crap its here 2011, here, quicker than 2010 hit us!!!

What's your goal, what's your desire, what'd next on the life list???

Think about it - let's get it together, figured out, and DO IT!!!

Metcon:
Compliments of our very own Ryan and his gym CrossFit TakeOver in Virginia Beach!

2011 row
20 pull ups
11 thrusters 50/30kg
20 HSPU
11 squat cleans 50/30kg
20 clapping push ups
11 push press 50/30kg
2011 row