Wednesday 30, March 2011

Hey guys everyone signed up for the Stair climb April 17th, and the Rock n River half/full marathon May 1st?
NOOOOO? GET ON IT!!!!

Strength:

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

Metcon:

5x

9 push press 42.5/27.5
9 kettlebellb
9 GHD situps

Compliments of our very own Gene!
Fantastic workout Gene, short sweet painful amazing.

OH YES, GENE ALSO SET A NEW PR ON HIS DEADLIFT TONIGHT! 142.5KG - GREAT JOB!

Tuesday 29, March 2011

Today was a chance for everyone to participate in a taste of the Crossfit game WOD.  It is the first workout for the Open Qualifiers for the 2011 Crossfit games.  Impressive scores all the way around.

Strength:

Front Squats
3-3-3-3-3-3

Strict Pull-ups
3 Sets of Max Reps

Metcon:
Open Qualifier #1 Crossfit Games 2011

AMRAP 10mins
30 Double Unders
15 Snatch 35/25 kg

Crossfit as a corporation...

Monday 28, March 2011

Last week of March, maybe spring is poking its head out so we can all pull out the shorts and tank tops only to get stormed on thus weekend. :(

Today we have a birthday WOD for Sean Barrett

Strength:

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

Metcon:

3x
10 power cleans
10 thrusters
200m Sprint
30 deadlifts
30 box jumps 24/20
Weight for barbell movements is 50/30kg all lifts.

Friday 24, March 2011

March must be a good month for babies, we have another birthday workout to celebrate
Josh H - HAPPY BIRTHDAY!!

Josh made this one, so NO blaming me!!!

Strength:

Pick two movements and get some technique and coaching before the metcon.

Metcon:

30 muscle ups
30 OHS 50/30 kg
30 SNATCH 50/30 kg





T

Sunday 27, March 2011

Great day for a quick recovery based workout.
Thank Matt for that, what I had planned was not at all recovery based.

5x
100 single jumps
50 air squats

Saturday 26, March 2011

"Abbate"
Run 1 mile

Clean and jerk, 21 reps 70/50kg

Run 800 meters

Clean and jerk, 21 reps 70/50kg

Run 1 Mile


Post time to comments.
Enlarge imageU.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Thursday 24, March 2011

Today we have a special birthday WOD for Matt 2.0 - Matt is the head coach for Reno Aquatic, an awesome athlete, and an amazing coach - so HAPPY BIRTHDAY MATT!!!

Strength:

Snatch
3-3-3-3-3

Metcon:

3x (March)
31 calories on the rower (Matt 2.0 age)
19 KB uppercuts per side AHAP
80 squats 20/16 lbs (1980 year born)

Wednesday 23, March 2011

Mid week, arms are dead, upper body hurts, so let's see what I can add to finish you off. Remember, I did NOT program Monday.

Strength:

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

Metcon:

10x
10 ring push ups
10 power cleans 50/30kg
10 knees to elbows

Muhahahaha

Hmmmmmm - is it time to reevaluate your X? It is mine!

Sunday Story…X Marks the Spot

Every great pirate story has a treasure map. And on that map X marks the spot. X is where the treasure lies. X is where all the trails and travails will lead. You might have to fight your way to it but X is the fulfillment of the dream, the destination of the journey.

SO…what’s your X? What will it take to get to X? Do you even know where X might be? Have you lost your map? Are stuck in the part of the journey in a dead-end… you know, the end of the maze where there is no cheese but you can smell the cheese, you just can’t find it?

Way too many of us have lost sight of X. We have stopped looking for the treasure, stopped searching the world high and low for the X that will give us what we really want. Maybe you don’t think X is really out there anymore. Maybe you don’t believe the effort is worth X anymore. Maybe you believe your map is flawed…it’s certainly possible, after all, in many pirate stories the first map is a decoy, the one that isn’t real. Maybe X just doesn’t motivate you anymore and you really should be looking for Y or Z.

Why aren’t you looking for your X? Scared? Tired? Numb? What happened? What caused you to give up on the treasure map? Were there too many dead-ends, too many twists and turns, or did you just get sidetracked and forgot where you put the map? And what is it going to take to get back on the search? Because obviously just having X is not enough. And not having X is not enough. Because if either of those things were true you would be tearing up the world to get to X and if you didn’t have the map you would be tearing up the world to find the map.

And this is the real rub. What is your motivation for looking for X? Why do you even want to? It’s my guess that you stopped looking for X because you lost your motivation to get X. That whatever X is for you isn’t enough in and of itself…it rarely is by the way. You see…the treasure, the pot of gold, the big reward isn’t really why you go through all the trials and work to find X. No it is something else entirely.

Think about this for a moment or two…why did Captain Ahab chase the white whale across the 7 seas? It wasn’t because he wanted a whale sandwich. Why did Michael Jordan practice so much to become the basket ball player he became. Do you really think it was just for the multi-million dollar contracts? Why did Sir Edmund Hillary climb Mt. Everest? How about Magellan and circumnavigating the globe? Just for money? Just for the riches that might come their way?

Motivation rarely comes in the form of extrinsic rewards. Extrinsic rewards are the things I get for doing something that someone else gives me, like a good grade or a paycheck. I exchange a certain amount of my time for a certain amount of money. Oh boy. I get good grades in school so I can get into a better school, so I can get a better job, so I can exchange less time for more money. Oh boy. Sign me up for that one! Yet we do this all the time. And we eventually begin to believe that those extrinsic rewards are the X on the treasure map. Because if we don’t really believe that we are going to have a serious problem. We might have to figure out what X really is. And why we want to go out and get it.

Motivation arises from intrinsic rewards. What I am going to get for doing something needs to reside in me. It needs to feed the inner fires inside of me. Have you ever wondered why one person does a menial job, say sweeping floors, just well enough to not get fired and the next person is the most outstanding floor sweeper ever? They both get paid the same? The best floor sweeper is working for an intrinsic reward. I am reminded of the story of the 3 stone masons…when asked what he was building the first stone mason said, “A wall.” The second stone mason replied, “I am building a building.” And the third stone mason said proudly, “I am building a cathedral that will edify God and inspire people to grand works.” Who do you think is working for his X?

What’s your motivation? Are you building a wall for a paycheck? Or are you building a cathedral that will have lasting impact on your life and the lives that will come after you? Because X really isn’t enough is it? Unless X is the legacy you will leave. Unless X is the intrinsic reward that will create the life you were meant to lead. You see X might mark the spot but it is the journey to X that creates the life that inspires the rest of us. X might be just a building…but a cathedral and what it took to create that cathedral, not just the bricks and mortar, but the spirit and the effort and the soul of the creators that has us sing praises.

Find your treasure map and your X. What inspires you to build a cathedral instead of a wall? What is it going to take to get you back on the trail? What journey will inspire you to get on the search, to get back to building a life of inspiration and legacy?

X might mark the spot but it is the journey that makes finding X worth the work!

Namaste

John

“Teaching Focus, Inspiring Transformation”

www.martialartsnevada.com

Tuesday 22, March 2011

A few weeks ago, the coaching staff at BBCF was lucky enough to have Kelly Adcox come in and do a kettlebell workshop with us based on a program by Jeff Martone called the Tactical Athlete. The knowledge we gained is only going to make all of you BBCF athletes that much more unstoppable, and the instruction by Kelly was phenomenal. Fun, understandable, intelligent, hard, enjoyable. Can't ask more from an instructor!! THANKS KELLY HFY!!!

Strength:

Squat cleans

5-5-5-5-5

Metcon:

Kelly KB Ladder

4x
1-2-3-4
KB clean and press each side AHAP
Tactical athlete pull up / strict pull up
400m run

So, you will do one KB clean and press right arm, one left arm, one tactical pull up, then two on each arm, two pull ups, then 3, then 4, then run!

I freaking love kettlebells and can't wait to introduce more and more to you!

Monday 21, March 2011

Wowie wow wow, March is almost over...
First day of spring today, yeah that was blatantly obvious now wasn't it???
WTF Mother Nature, come on pleaseeee...

Strength:

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

Metcon:

"Weaver"

4x
10 L-pull ups
15 push ups
15 chest to bar pull ups
15 push ups
20 pull ups
15 push ups

U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, Kentucky, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan. He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina.

Friday 18, March 2011

We all knew we couldn't finish a week of Death without BURPEES!!!

Strength:

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

Metcon:

Death by Burpees

Oh the smiles and joy you all have in your heart for me!!!

Thursday 17, March 2011

So Death By Week is a real bi*#h!

Strength:

Clean and Jerk

3-3-3-3-3

Metcon:

Death By Clean and Jerks
**** use 75% of your heaviest set

Wednesday 16, March 2011

One of my favorite workouts ever (I know, you hear that at least once a week).

Strength:

Front squats
3-3-3-3-3

Metcon:

Death by kettlebells 24/16kg
* note it is in increments of two reps per minute
1 min = 2 swings
2 min = 4 swings
10 min = 20 swings

Tuesday 15, March 2011

Bring out your dead....

Bring out your dead....

But I'm not dead YET!!!

Strength:

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

Metcon:

Death by 20m sprints

Monday 14, March 2011

Ahhhhh, I had the nastiest thoughts last week for this weeks programming. It is a week of....

Death By
week - I know, I know contain yourself!

Strength:

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

Metcon:

Death by Pullups

YES!!!

Sunday 13, March 2011

I know most of you are prepared for a nice casual Sunday WOD, but today was anything but that....

10x

2 burpees box jump tire flips
(WTF????) Burpee, jump on the tire jump in the tire, jump on the tire, jump off the tire, turn and flip.
10 wall balls 20/16lbs
10 ball slams 20/16lbs

Can I hear a woot woot!!!!

Saturday 12, March 2011

Yeah we ALL LOVE SATURDAY workouts!!!!

We even know how hard they are, and yet here we are.

Metcon:
400m over head walking lunges - with the occasional stop for burpees, tuck jumps, sit ups just to name a few.

Friday, March 11th, 2011

Happy Friday Everyone!

How about a great recovery WOD before the weekend?

Metcon:

5 km run.


Picture below from the 2010 Big Sur Mud Run. It has sold out this year, but definitely something to check out for next year. It's 5 miles on a great course, by the water, with climbing walls, mud pits, beer stations, sand dunes, costumes and lots of fun people! BIG SUR MUD RUN!

However, this year, we've also got the Reno Run Amuck coming up May 9th, $50 a team (2 people) and only a 2.5 mile course. Details here!

Thursday 10, March 2011

Holy cow, this week has been an ass kicker of a strength week, metcon and regular.

Strength:

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

Metcon:

"Hell"
Oh yes, you read that right....
6x
6 squat cleans
6 back squats
6 squat snatch
Men: 60/50/40
Woman: 40/30/20
You can only have one bar, you can only pick one of the weights above.

Wednesday 8, March 2011

Many of you may of already figured out, that Jason and I are resting our programming days. Each week is 3 and 2, one week I get 3 for my specialties, and Jason has 2, and vise versa.

Can you tell who's week it is???

Strength:

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

Skill:

Strict pull ups

Metcon:

Death by Deadlifts
Body weight

Complete the number of deads for the minute number your on.
Minute 1=1 dead
Minute 2=2
Minute 3=3

And on and on until you can't perform the number of deads for the minute you are on. Last completed round is your score.

Sports Sports Sports!

Happy Wednesday BBCFers!!

So one thing that we need to talk about more and place a bit more emphasis on is one of the main components of Crossfit: continuing to learn new sports.

In the FAQ on crossfit.com: What if the WOD isn't enough (how often is that a problem?)

"Part of the crossfit philosophy includes pursuing/learning another sport or activity, and many crossfitters are also martial artists and competitive athletes in a variety of disciplines.
However, if you work the WODs hard, you will find yourself at an improved level of fitness, and for lots of us, the WOD is our primary "sport."
If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as "active rest" done at a lower intensity"

Pursuing and/or learning another sport may be helpful. Now that you can deadlift a ridiculous amount of weight and are in the base shape of your life, wouldn't it be nice to keep up with everyone in your soccer league or hit a home on your softball team? Playing some golf, hiking Mount Rose, ultimate frisbee or climbing- each work different parts of your mind and body and will make you a more well-rounded athlete! You may also notice a difference in your strength, agility and endurance since starting crossfit and it may make the sport even more enjoyable than before. Just something to think about..... :)

One of my all time favorite workouts. Great way to see an endurance incline, with some strength. It's only a 3 minute long round, how hard can you push yourself for 3 minutes? It's a mental game - Don't Stop Moving!


Strength:

Strict Press

5-5-5-3-2-5


Metcon: compare 11-26-10

"The Chief"

5x

3 minute rounds with a 1 minute rest between of


3 power cleans 60/40kg

6 push ups

9 squats

AMRAP in each 3 minute round.

Monday, March 7th, 2011

Beginning of the week and closer to Spring Break... all the more reason to get to the gym! :)

Strength:
Deadlifts
double-unders

Metcon:
AMRAP in 12 minutes of
5 thrusters (42.5 kg for men, 30 kg for women)
5 pull-ups (perfect for working on your goals for May 1st)
5 SDHP (42.5 kg men, 30 kg women)



Keep your hands pretty!

Climb the Legacy

April 17th climb, climb, climb!

Every Sat and Sun from now until the climb at 1030am we will be running stairs at Lawlor.
Come join in the fun, and don't forget to sign up for the climb!!!

Travel WODs!

Many of us travel from time to time for business or pleasure. Sometimes you get to check out other crossfit gyms throughout the country/world and sometimes you're stuck in your motel room trying to fend for yourself.  Here are some more ideas for travel WODs that do not require equipment- some can be done with the family as well!

Travel WODs from Crossfit Kingston (Ontario, Canada)

Hope everyone is having a fabulous weekend and don't forget, Saturdays and Sundays, the box is open at 9 am and 4 pm! :)

Coach Travis making an overhead squat look like a piece of cake!

Saturday 5, March 2011

Wow, everyone at the 9am class us glad I did the WOD too this am, because 6 rounds nay of killed someone!

There was a new Hero WOD posted this week, so I let people choose which one they wanted. Well, no one at 9 choose the hero.

Friday, March 4th, 2011

TGIF!!

Hope everyone had a great week!

“We do your stuff nearly as well as you do, you can’t do ours very well at all, and we can do everything we both don’t do better than you can. Not very humble, I know, but true.” –Coach Glassman

SAIWI African Dinner this Saturday!

Hey BBCFers!!

Want to get out on the town this weekend and help make the world a better place? Come to UNR's Student Association for International Water Issues (SAIWI) 8th Annual African Dinner! There will be African cuisine (it's SO GOOD!) a silent auction, trip presentations, African drumming and more!

Who: You - open to the general public! $40 for non-students, $20 for students and $5 for kids!
What: African dinner fundraiser!
Why: Raising money to drill a well in Kenya this May
Where: California Building at Idlewild Park
When: 6 pm!

**There will also be an open car, so bring some cash!

Wednesday, March 2nd, 2011

Feeling the leg burn after today's WOD? Feels great doesn't it? Having to hold on the handrails as you walk down stairs because your legs feel like jello?

Give yourselves a pat on the back!

"I'm stronger than I was yesterday, but not as strong as what I will be tomorrow."

Tuesday, March 1st, 2011

We have now been working towards our goals for May 1st for a full month now. How is that coming along? Maybe try coming to the box a bit early or staying a bit later to work on some of the movements if you have time! Let's go team!

Exercise helps prevent gray hairs and keeps you young:

http://well.blogs.nytimes.com/2011/03/02/can-exercise-keep-you-young/

Tossed Green Salad with Walnut Vinaigrette

Tossed Salad Greens with Walnut Vinaigrette

Romaine
Boston Lettuce
Leaf
Spinach


Vinaigrette
¼ cup white wine vinegar
½ tsp salt
½ tsp Dijon mustard
1 clove garlic, minced
¾ cup oil (half walnut oil, half olive oil)
Pepper

In a small bowl, whisk together vinegar, salt, mustard and garlic. While whisking, slowly pour in oil.

Toss with greens.

Sprinkle with pepper to taste.

Why You Need Protein!

So many of us hear that the Paleo Diet incorporates too much protein and not enough carbs... read up about the benefits of protein and again, why the American diet needs to get more primal:

http://www.marksdailyapple.com/protein-kidneys/