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

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


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

Monday, February 28, 2011

Monday 28, February 2011

Just a reminder Adams starting strength class starts tomorrow. If you missed this cycle, be sure to get in on the next one to see those gains your looking for when it comes to your strength.


Overhead squats

Metcon: (I even got a high five with a good job on this one from Coach Sean.)

30 pull ups
20 GHD sit ups
400m run
30 push jerks 60/42.5kg
400m run
20 GHD sit ups
30 pull ups

Veggie Recipes!

mmmmmmm Vegetables!

Sunday, February 27, 2011

Friday 25, February 2011

End of the week of Tabata. Ahhhhh sad face :(




Deadlifts 50% of your last 5 rep max
Wall balls 20/16lbs
Rowing - 100m per 20 seconds - 5 burpee penalty for every missed 100m.

Score = lowest reps on deads and wallballs, and total number of burpees.

Thursday, February 24, 2011

Thursday, February 24th, 2011

Tabata Thursday!

20 seconds on, 10 seconds off for 16 minutes.

Handstand push-ups
box jumps
push press

Great job today everyone!!

Reminder: The Primal Accelerated Success Training (PAST) from MarksDailyApple is on March 26th. This is a fabulous opportunity and we are lucky Brad Kearns is presenting in Reno. Sign up for the seminar at **Particularly important for people new to Crossfit and the Paleo diet. Hope to see you there!

Adam doesn't even look like he's trying...

Wednesday, February 23, 2011

Wednesday, February 23rd, 2011

Can you say 20 minute Tabata?

Since that WOD was clearly no laughing matter, here are some Crossfit quotes I've come across lately that hopefully put a smile to your face :)

From Crossfit Kingston: Hard, Fast, No Cuddling Afterward

Crossfit Never Gets Easier, Everything Else Does.

Suck it Up, Buttercup!

A few from Crossfit LIC: Reforming athletes, like Tiger Woods, with the help of Mary, Cindy, Kelly, Fran and Diane (just to name a few), and many more, one WOD at a time…

Real results right out of the box!

On the front: There’s something about Mary
On the back: Have you seen my kettlebell?

I'm not sweating, my body is crying

Something to train for!

It's February and even though it may not feel like running season yet...running season is right around the corner. Before you know it, you'll be replacing your skis with your sneakers and racing up to the "N"

One run that seems to be getting bigger every year is the Warrior Dash:

The closest race to Reno is in Hollister, California October 29th and 30th- which is conveniently Nevada Day Weekend!

Just putting this out there, it is something fun to train for and it's just over 3 miles, so definitely doable! Besides, how many runs let you run through fire?!

Think about it... :)

Spinach and Zucchini Frittata

Another one from "Lighthearted at home: The Very Best of Anne Lindsay"


This frittata is ideal cut into wedges and served as a first course with a salad or sliced tomatoes for brunch, lunch or dinner. Or cut into small squares and serve warm or cold as hors d'oeuvres.

1 tsp olive oil
1 medium onion, chopped
1 clove of garlic, minced
2 cups of thinly sliced unpeeled zucchini
1/2 cup grated part-skim mozzarella cheese (optional)
1/4 cup chopped fresh parsley
4 eggs, lightly beaten
10 oz of freshly chopped spinach
1/2 tsp or less of salt
1/4 tsp freshly ground pepper
pinch of nutmeg

In nonstick skillet, heat oil over medium heat. Add onion and garlic; cook until onion is tender. Add zucchini, cook, stirring for 5 minutes.

In bowl, combine cheese, parsley, eggs spinach, salt, pepper and nutmeg; stir in zucchini mixture. Spoon into lightly greased 9-inch pie plate. Bake in 325 F over for 35 to 45 minutes or until set but still moist in center. Serve hot or cold.

Tuesday, February 22, 2011

Tuesday, February 22, 2011

Tabata Week!!

Tuesday Tabata!!!

Chicken Fondue in Ginger Broth

Unfortunately, the Melting Pot has closed in Reno, so why not try making some fondue at home? From "Lighthearted at Home: The Very Best of Anne Lindsay."


4 cups of chicken broth (reduced sodium if you'd like)
2/3 cup of white wine or unseasoned rice vinegar
2 lemon slices
2 large cloves of garlic, minced
2 tbsp minced gingerroot
2 tsp honey/agave nectar (they ask for sugar).

1 lb of boneless, skinless chicken breasts
half bunch of broccoli
1 small yellow summer squash or zucchini
2 cups of torn Swiss chard or romaine lettuce
1 sweet red or green pepper
4 oz of mushrooms
hot chili sauce and or/garlic sauce if you'd like

FONDUE COOKING BROTH: In fondue pot, electric skillet or electric wok, combine chicken broth, lemon slices, garlic, gingerroot and honey. Just before serving, heat to simmer.

CHICKEN AND VEGETABLE TRAY: Cut chicken into 3/4 inch pieces; place on serving platter. Cut broccoli, squash, chard and peppers into bite-sized pieces; arrange along with mushrooms in separate platter.

Using long fondue forks, spear chicken or vegetables; dip into simmering fondue broth to cook. Cook chicken pieces until no longer pink inside, and vegetables until tender-crisp. Serve with chili and garlic sauce for dipping.

Makes 4 servings.

Monday, February 21, 2011

Monday 21, February 2011

Tabata Week in the gym this week!!!
Yes I love these workouts!

Tabata Something Else

Pull ups
Push ups
Sit ups


Over head squats

Friday, February 18, 2011

Where do YOU Eat Paleo While Out in the Biggest Little City?

Happy Friday everyone!

It's Lise here, yes, I may be in Toronto but I still can't seem to let go of BBCF and will be back when I pick up my stuff in Reno. I'm trying to figure out where I can eat Paleo-ly here and thought about all of my go-to places in Reno. I'm sure many of you have them (share the love on where you go and what you order in the comments please!)

A few of my favorite places and foods:

- Silver Peak: cobb salad. I swear they put crack in their lemon vinegarette dressing. There are quite a few menu options you can get at Silver Peak and just ask to substitute rice etc. with veggies. I think it's pretty reasonably priced and I love supporting a local establishment. Silver Peak Brewery

- The Squeeze In: Wonderful for breakfast, they only have 50 different types of omelettes all with very clever names. Great coffee, ambiance and plenty of Paleo options!    Squeeze In

- In 'N Out.  Okay, yes, it is fast food, but I justify it with the fact that it originated in California. Being from the east coast, anything from California is automatically cool.  You can get the protein burger, it's a burger wrapped in lettuce with as many burger patties as you'd like! Perfect if you're on the go!

- Jimmy John's:  Right by campus for all you students, you can get an Unwich which is your favorite sandwich wrapped in lettuce. They wrap them really well and there are about 15 different sandwiches you can get so lots of variety!  If you go there, get a turkey one for Cassie with peppers on the side, she's mildly addicted :)

Anywho, that's my start right now, where do you go to eat?

Thursday, February 17, 2011

Thursday 17, February 2011

Due to a "snow day" off the cuff workout was made up. I love and hate these days, love em because I make up done kick ass workouts, hate them because my programming is shot.


Back squats


AMRAP 12 minutes (thanks for the help Steve)

10 snatch 42.5/30kg
15 SDHP 42.5/30kg
5 pull ups

Short, sweet, intense!!! YES!!!

Wednesday, February 16th, 2011



Hero WOD JT:

Handstand Push-Ups
Ring dips

Wednesday, February 16, 2011

Perfect Primal Pizza!


mmmmm. delicious!

A Workout's After Glow, sprinters and people who train hard benefit from the effects of exercise more than people who work out at a moderate pace:

Tuesday 15, February 2011

New hero WOD today, was posted a few days ago on the main site.




15 kettlebell swings 24/16kg
15 power cleans 42.5/30kg
15 box jumps 24/20kg

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Monday, February 14, 2011

Monday 14, February 2011

Starting the week off with a double birthday WOD!!

Happy Birthday Dave and Chris <3 Reintz

Chris <3 birthday was on Sunday, and Dave's birthday was today.  They are an amazingly well balanced and rounded couple, that I look to with awe and admiration at the level of devotion and love they have for one another and their family!

HAPPY BIRTHDAY DAVE AND CHRIS<3 - oh and I bet you never ask for another birthday WOD again...

19 burpee pull ups
48 kettlebell v-twist (48 each side 96 total) AHAP
52 clapping push ups
59 deck squats - AHAP
63 flutter kicks (4 count = 1 rep)

35 minute time limit - unless you really want to finish it, then GO FOR IT!

Sunday 13, February 2011

You Gotta Be Crazy Run!!!

Well, not this year, the weather was amazing the company was even better!

The first two years we did this run, we had snow storms, blizzards, slush being splashed on us, core body temperature drop, and all out balls freezing!

This year, shorts a sports bra and a dog on a leash!

Of course, here are some pics, and of course the guys are waiting for you know who....

Lower Your Cholesterol!

8 Foods to Lower LDL Cholesterol

Sunday, February 13, 2011

Sunday Update!

Hope all you BBCFers are having a great weekend. Beautiful weather outside, great Saturday WOD and if you missed this morning's, come in today at 4 pm!
- Please post in the comments page what you would like with the with the nice move into the new side, what's some equipment/upgrades would you line to see? 
-New medicine balls
-Jump ropes
-Battling ropes
-Jump ropes
-Battling ropes
Post your ideas under the comments, and let's start getting some new equipment!

- Remember, bring in a brand new friend and get them to sign on for 3 months and you get the month FREE!
- Also, don't forget to check out the Accelerated Success Seminar (March 26th)  this is an absolutely wonderful opportunity to learn the ins and out of the Paleo Diet from one of the best gurus out there!

Snack of the Day from Crossfit Mississauga ( 
1/2 can (200mls) organic unsweetened coconut milk
1/2 cup frozen blueberries
1/2 cup frozen strawberries
1-2 tablespoons organic raw almond butter
Blend all ingredients until smooth.  Adjust quantities of coconut milk and frozen fruit to your preferred thickness

Saturday, February 12, 2011

Saturday 12, February 2011

I LOVE Saturday workouts!!!

Friday 11, February 2011

End of the week and phew its been a tough one. I'm destroyed after Cindy yesterday, raising my arms above my head is difficult today.


Push press


200m run
10 KB clean and jerk - 5 each ARM
20 KB over head squats - 10 each ARM
30 KB swings

This May Help You Kick Your Soda Habit...

You may not want to be eating while you watch them. Just putting that out there! :)

From the NYC Health Department:

Sorry about the lack of actual links, I can't seem to get them to work. Happy Saturday!


Picture courtesy of

Friday, February 11, 2011

Thai Chicken Curry in Coconut Milk

So, I got this recipe from "Lighthearted at home: The Very Best of Anne Lindsay." Sounds delicious and I'm going to try and make it this weekend

Thai Chicken Curry in Coconut Milk

The combination of flavors in this easy-to-make yet exotic dish is mouth-watering. Use Thai red or green curry pasted in this recipe; simply add a little more to make this saucy chicken dish hotter and spicier. Sometimes I add large shrimp and sliced Japanese eggplant. Serve this dish with a green vegetable:
1 tbsp of olive oil
1 -2 tbsp of red curry paste (med)
1.25 lbs of boneless skinless chicken breast, cut in cubes
1 onion, coarsely chopped
1 sweet red pepper, cut in thin strips
1 grated rind of 1 medium lemon
1 cup of light coconut milk
2 tbsp of fish sauce or sodium reduced soy sauce
1 tbsp of fresh lemon juice
1/3 cup of chopped fresh cilantro

In large nonstick skillet, heat oil over high heat: stir-fry curry paste for 30 seconds. Add chicken stir-fry for 2 minutes. Stir in onion; stir-fry for 2 minutes. Add red pepper and lemon rind stir-fry for 1 minute or until onion is softened. Stir in coconut milk, fish sauce and lemon juice bring to simmer. Cook for 2 minutes or until liquid is reduced slightly. Stir in cilantro. Enjoy!

Thursday, February 10th, 2011


AMRAP in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

Thursday, February 10, 2011

Because bacon goes well with everything!

Braised Kale with Bacon Recipe!

Recipe comes with a side of Marksdailyapple, Guide to Bacon:

Happy Almost-Friday everyone!

Paleo Chili

Sounds delicious!

Wednesday, February 9, 2011

Wednesday 9, February 2011

Mid week, good workouts, lots of new people testing out the BBCF family!
Welcome all, hope you enjoy your visit, and make is a part of your daily life.
With that said, to my old, medium, new and dear family members - with the nice into the new side, what's sine equipment/upgrades would you line to see?
New medicine balls
Jump ropes
Battling ropes
Post your ideas, and let's start getting some new equipment going in!



21-18-15-12 deadlifts 103.5/70kg
with a 400m run after each set of deadlifts.

Taken from the main site.

Tuesday, February 8th, 2011

What a WOD today eh?!


Backsquats:  5-5-5-3-2-1


5 to 7 rounds for time of...
21 knees to elbows
14 burpees
6 hang cleans

Primal Success Stories

Seeing as we have the Primal Accelerated Success Seminar coming up on March 26th, I figured we should look at some online success stories from Marks Daily Apple  We have a lot of new folks who have been joining BBCF and along with attending WODs regularly, we also suggest following the Paleo Diet since nutrition great affects our overall fitness.  Check out success stories here.  I have been posting a lot of information from Mark' He has a ton of extremely helpful articles that really break down the importance of eating paleo (shoot for at least 80% of the time) and the implications of the current standard western diet. If you haven't signed up already, the seminar will be a great crash-course on the Paleo Diet and how living "Primally" can help you achieve fitness goals and live a healthier lifestyle.

Want some snacks:  Paleo Treats!

Tuesday, February 8, 2011

Grilled Salmon Recipe!

This is one of my all-time favourite recipes!!! I think it tastes just as good without the brown sugar...maybe add some honey or agave nectar if you would like that hint of sweetness instead of the sugar. This can also be made in the oven. 

Grilled Salmon with Dilled Mustard Glaze
Food & Wine, June 2000

1 Tbsp
Yellow mustard seeds
¼ C
¼ C
Whole grain mustard
1 Tbsp
Finely chopped dill
1 ½ tsp
Fresh lime juice
1 ½ tsp
Dark brown sugar

Freshly ground pepper

Vegetable oil, for grill
2 lb Salmon filet, skin on
1 Tbsp
Olive Oil


1.   In a dry skillet, toast the mustard seeds over moderate heat until they darken and begin to pop, about 2 minutes. Transfer to a plate. In a bowl, whisk the mayonnaise with the mustard, dill, lime juice, and brown sugar. Season with pepper.
2.   Light a gas grill. Lightly brush the grate with oil. Run your fingers over the salmon filet, feeling for bones; use sturdy tweezers to remove any you find.
3.   Brush the skin side of the salmon with the olive oil and season generously with salt and pepper. Set the filet on the grill, skin side down, and spread the mustard glaze over the fish. Sprinkle with the toasted mustard seeds. Close the grill and cook over moderate heat until the glaze is golden and the fish is nearly opaque, about 25 minutes. If the skin begins to char, reduce the heat to low and move the fish to a cooler part of the grill. Transfer the salmon to a platter and serve hot or at room temperate.

Monday, February 7th, 2011

Monday Funday!

Deadlifts:  5-5-5-3-2-1



AMRAP in 20 minutes of:
400 m run
max rep pull-ups.   Note the number of pull-ups per round

Monday, February 7, 2011

Primal Accelerated Success Seminar

We are proud to announce the Primal Accelerated Success Seminar will be coming to Battle Born CrossFit on Saturday March 26. So clear your calendars and be ready for a day full of Primal nutrition information and how to live the primal lifestyle.

Mark Sisson maintains the website Marks Daily Apple and is the author of The Primal Blueprint, which is an excellent book about proper nutrition, physical training and the fallacies behind today's conventional wisdom.  We hope to see all of you there!

For more information and to register for this exciting event go here

Sunday, February 6, 2011

How Do YOU Pump Yourself Up for Crossfit?

It's Monday tomorrow, time for a new week and new beginning. If you haven't come in to BBCF for a little while, feel free to stop on by again. We are now located directly beside ther Sherwin Williams. Remember, current members are encouraged to bring their friends. If you get a friend to sign up for 3 months, you get a month FREE!

On another note, some of us need some motivation to get up in the morning and actually get to the gym. 90% of life is showing up, right?! Get yourself to the gym, get to know the people who work out at the same time you do. You'll make friends, get to know people in your community and won't want to let them down by not holding up your end of the bargain- showing up! Maybe you're a person who needs some good music to pump yourself up before going the gym. Not everyone will like these genres of music, but here are some of my pump-up songs :)

What do YOU listen to?!

Hope you're all having a great weekend!!

No Sunday Class

First Happy Superbowl everyone!

Until futher notice, 4pm sunday class is canceled. Enjoy your weekend!

Double Pork Stuffed Chicken Breasts

Double Pork Stuffed Chicken Breasts


Saturday, February 5, 2011

Friday 4, February 2011

Back to the bench mark WOD's today.  We have one, that as far as I can tell none of us has done yet - so that is pretty exciting!



30 snatch 60/40kg


3x5 reps per leg

Pistol squats

Thursday 3, February 2011

Today as the nice, amazing, wonderful, coach that I am we are doing something a little out of the norm for us.

No Metcon....

What, am I feeling OK??? Yeap just taking it "easy" on you.


Strict Press
Back Squats


Wednesday, February 2, 2011

Wednesday, February 2nd, 2011


5 rounds for time:
400 m run
15 overhead squats (men: 42.5 kg, women: 30 kg)

Crossfit quote: "Love your body, make it hate you."

97 Bonus Changes After 6 Months of the Primal Lifestyle

What are some changes you've seen since eating the paleo diet?!! Comment below! :)

Tuesday, February 1, 2011

Tuesday, February 1st, 2011


5-5-5-5-5 bench press



Run 800 m
Run 400 m backwards
Run 800 m
Run 400 m backwards

Definitely mark this one down on your card, it's great to look back on, no pun intended.

As a sidenote, I think I'm posting this again, but either way, here are different levels of skill level training evaluations:
Check out the right side of the site, can give people ideas for their 3 month goals!

Bring a Friend to BBCF and get a month FREE!

Hey everyone, so, we have a special offer going on right now at BBCF. If you bring in a brand new friend to the gym and get them to register for three months, you get a month FREE! Pretty darn cool eh? Who better to kick in the face when you're practicing your handstands than a good friend? Make sure your friend signs up and references you and Alena knows that you're bringing a new friend!

Also, don't forget to sign the "Goal Board" asap. May 1st is three months away today. Let's get the board up, cheer each other on and help each other reach our goals. Go team!

Nevada Water Resources Run

Don't forget about the NWRA run!

You know you want to!