Thursday 28, April 2011

Stolen from Ryan and CrossFit TakeOver in Virginia Beach!!!

Strength:

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

Metcon:

400m run
15 Deadlifts 125/85kg
10 muscle ups
200m run
10 muscle ups
15 Deadlifts 125/85kg
400m run

Congrats to Scott Peterson - our only RX for the day!

Wednesday 27, April 2011

Nice, explosive, quick, down and dirty.

Strength:

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

Metcon:

10 min AMRAP (the joy of an AMRAP - you know exactly when your done)
8 kettlebell swings 32/20kg
8 burpees
50m SPRINT!

This workout is a sprint from start to finish, its 10 minutes and its going to be a rough one, but its only 10 minutes!

JJ I am super proud of you, your dedication, desire, discipline, my heart soars when I see athletes like you!

Tuesday 26, April 2011

This WOD was created a few weekends ago, and looked so awesome I cycled it in to regular scheduled programming.

Strength:

Snatch
3-3-3-3-3 (technique to medium weight)
If your going to max or shoot for new PR
1-1-1-1-1-1-1

Metcon:
800m run
Then 3x
5 tire flips
10 HSPU
15 wall balls

20 burpees

Monday 25, April 2011

Monday after Easter, and I know some of you are coming if a sugar high. It's amazing to me how difficult it is to fill an Easter basket with stuff other than candy, especially for an adult. There are only so many bottles wine, or cologne you can put in there.

Strength:

Clean and jerk

3-3-3-3-3

Metcon:

5x
10 hang cleans 50/35k
8 CHIN ups
200m Sprint
**15 min time limit

Your all very lucky Jason won the roe sham boe event, this could of been way worse!

Easter Sunday!! 24, April 2011

HAPPY EASTER SUNDAY!!

The loan ranger this lovely Sunday morning.  Great job Dan!

Metcon:
4 Rounds:
10 Tire Flips
1 Rope Climb
200m Farmers Carry (20kg each hand)
1 Rope Climb
200m Waiters Carry (20kg)
1 Rope Climb

Saturday 23, April 2011

You know when I just take a picture of the white board, its a long WOD!

Friday 22, April 2011

HAPPY BIRTHDAY MELANIE!!!!

Birthday WOD

4X

12 kettlebell swings AHAP
12 box jumps 24/20 inch
12 kettlebell clean and press - each arm AHAP
12 pull ups
400m run

Thursday 21, April 2011

Strength:

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

Metcon:

Complete as many rounds and reps in 20 minutes of:

145 pound Power clean, 5 reps

10 Toes to bar

15 Wall ball shots, 20 pound ball

Wednesday 20, April 2011

I've been sitting here for what seems like hours trying to think of something witty to write, say, and I got nothing. So, here it is - you have anything good, comments please. :-)

Strength:

Sumo deadlift (not high pull)
5-5-5-5-5

Metcon:

"Diane"
21-15-9

Deadlifts 102.5/70kg
HSPU

Tuesday 19, April 2011

Happy Birthday to my BFF today! She isn't a part of the BBCF family in presence, but was a starting member who now does het kettlebell workouts at home! Love you Nichoel!!!!

Strength:

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

Metcon:

600m run
100 squats
75 sit ups
50 push ups
75 sit ups
100 squats
600m run

Monday 18, April 2011

"Hammer"

Five rounds, each for time, of:

135 pound Power clean, 5 reps

135 pound Front squat, 10 reps

135 pound Jerk, 5 reps

20 Pull-ups

Rest 90 seconds

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Climb the Legacy - Sunday 17, April 2011

BattleBorn CrossFit takes 1st place!!!

Thanks to all our members:

Chandler
Matt
Evan
Grace
Tiffani
Brandon
Jordan 2.0
Gene
Cory
Michelle
Lisa

Saturday 16, April 2011

Fittest of the Sierras

Hey all you fellow BBCF family - just a few pics from today, more to come with the WODs and scores, and stories.

Thanks to all that came out to compete:
Travis
Scott
Josh
Matt
Evan
Brant

And of course to all that came to cheer us on:
Daniella
Dr. Dave
Gerry
Kimbra
Kate
Tiffani
Lucas
Josh dad - sorry I didn't get your name

Friday 15, April 2011

Tax day, Tax day, Tax day!

Great day for a workout!

Strength:

Jerk
3-3-3-3-3

Metcon:

"Annie"

50-40-30-20-10

Double unders
Sit ups

Thursday 14, April 2011

CrossFit Games Open 11.4


That tme of week again - CrossFit Games WOD #4

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-facing burpees

Overhead squat, 30 reps 55/40kg

10 Muscle-ups

Ahhh, was wondering when they would come about, but both in one workout - destroyer of all that is good - burpees and muscle ups!  Does Coach Glassman hate me?  HAHA

Also, first workout of the Fittest of the Sierras this weekend - I can tell you until I get to those rings hanging in the air laughing in my face I am great on this workout.

Wednesday 13, April 2011

Today is a strength metcon for all my boys in the house (OK, truth be told this is one of my favorites as well.)

It is an actual FMP from Coach Ord and BrassRing Fitnes.

Operation Rock and Roll

Deadlift 10,000lb/5,000lb
Power clean 7,500lb/3,500lb
Push press 5,00lb/2,500lb

So, pick a manageable weight for each movement - key here is not to be a clock whore, but to make sure your form is good on each and every rep.  If you feel form giving, reset, or drop he weight.

Find your weight, and then figure out how many times you have to move the bar with that weight to equal the pound amount of the lift.

Deadlifts 70kg = 64 reps
Power cleans 50kg = 63 reps
Push press 40kg = 57 reps

Tuesday 12, April 2011

If you get a chance, check out the GWOD page. CrossFit Gymnastics has some amazing feats of human strength and ability on their page. Today I have brought you a version of their recent workout. I added something to it,can you guess what that may of been?

Strength:

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

Metcon:
75 squats
50 pull ups
20 ring dips
200m sprint
50 squats
35 pullups
15 ring dips
200m sprint
25 squats
20 pull ups
10 ring dips
200m sprint

Monday 11, April 2011

This weekend is going to be a busy one.

Saturday - come on up to South Lake Tahoe, and support your BBCF athletes in the second Fittest of the Sierras.

Sunday - BBCF takes on the Silver Legacy stair climb for the third year. There is still time to sign up and join us in 36 floors of fun!

Strength:

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

Metcon:

Taken from the main site
1600m run
3 min rest
1200m run
2 min rest
800m run
1 min rest
400m run

Sunday 10, April 2011

Small group but did amazing.

Metcon:

800m Run

3 Rounds of
5 Tire Flips
10 HSPU
15 Pull-ups
20 KB Swings 24kg

800m Run

Saturday 9, April 2011

Welcome to Chandlers domain once again :-)

Chandlers Metcon:

400m Run
60 Box Jumps 24in
400m Run
50 Burpees
400m Run
40 Thrusters 42.5kg
500m Row
30 Power Cleans 60kg
500m Row
20 Wall Balls 20lbs
500m Row
10 Pistol Squats each Leg


An excellent turn out once again for a fabulous saturday!  Nice workout Chandler.

Friday 8, April 2011

 A slow friday :-)

Skill:
1 Rep Max Height Box Jump

Metcon:
Deck of Cards
Hearts = Air Squats
Clubs = Sit-ups
Diamonds = Mountain Climbers
Spades = Man Makers (aka Renegade Rows)

Thursday 7, April 2011

Ahhhhh new qualifier WOD posted, of course I can't just leave it alone and make it a 5 min WOD...

Strength:

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

Metcon:

4x 100 yard sprints
5 mins max rep push ups
4x 100 yard sprints
5 mins max rep pull ups
4x 100 yard sprints
5 mins max rounds squat clean and jerk 75/50kg

Helen

Hey just a little note on today, and a big Congrats to everyone in the gym today.

48 completed Helen
26 RX Helen
8 woman RX Helen

Holy shit you guys are all so amazing, and my girls RX for the first time on Helen, sorry Danielle, Cassie, and Anne-Marie.

Wednesday 6, April 2011

o

In honor of Anne-Marie moving to Idaho full time, yeah for her and Tom, Bruise and Spinx, boooooooooo for BBCF!
We have a bench mark WOD, her favorite.

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

Strength:

Snatch
3-3-3-3-3

Few pics to share today, we didn't just loose one member of BBCF, and a kick ass one at that we list two. Yes, he may of been a little slow on the strength, but would out run anyone in a foot race... Spinx left with Anne-Marie for a life of play, puppies and fun!

Tuesday 5, April 2011

Time to set the tone of the week with a short but sweet little diddy of a metcon adjusted from a main site WOD I saw recently that looks HFY fun, or something like fun but different.

Strength:

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

Metcon:
10-9-8-7-6-5-4-3-2-1
Front squats 55/35kg
1-2-3-4-5-6-7-8-9-10
Burpees

Monday, 24 April 2011

Excellent turn out today! This mornings class set an amazing pace that was met throughout the day.

Strength:
Back Squat

Metcon:
800m Run

21-15-9
HSPU
Power Cleans 50/30kg
Wall Balls 20/16lbs

800m Run

Sunday 4, April 2011

Were touting this as a recovery WOD on Sunday.

Started out as a 3 round workout, quickly changed to a 2 rounder.

2x
200m farmers carry 24/16kg
25 wall balls 20/16lbs
10 burpees
200m waiters carry 24/16kg
25 wall balls 20/16lbs
10 burpees

Saturday 2, April 2011

4pm class only today - nutrition seminar was fantastic!

Metcon:

1mile run
100 sit ups
100 back extensions
1 mile run

Friday 1, April 2011

I thought about what kind if sick joke workout I could play on you all for April Fools day, but realized nothing I threw at you would surprise you. Is that a bad sign?

Strength:

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

Metcon:

Kettlebell Tabata

16 minute Tabata, so four movements total, performed in a circuit style.

Power swings
Upper cuts
DARC swings
V-ups or sit ups

AHAP on all movements

This one actually ended up bring a little tougher than I thought.

Thursday 31, March 2011

Going for the second WOD of the CrossFit qualifiers today.

Strength:

Jerk
3-3-3-3-3

Metcon:

15 min AMRAP
9 deadlifts 70/45kg
12 push ups CrossFit games standard
15 box jumps 24in

Pictures like these make me proud to own a CrossFit gym!!! Haha