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!

Wednesday, August 31, 2011

Tuesday 30, August 2011


Front squats

Strict press


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

Monday 29, August 2011


Power cleans

3x max rep pull ups



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.


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

• 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!


Front Squats

3x Max Effort


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

Thursday, August 25, 2011

Thursday 25, August 2011



3x Ring dips max reps


5 power snatch 42.5/27.5kg
200m row

Wednesday 24, August 2011

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


Bench press


3 burpees
40m sprint
Rest 30 seconds

Tuesday, August 23, 2011

Tuesday 23, August 2011

I'm in Florida!!!!


Power cleans

3x max rep strict pull ups


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


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.


Back squats

Strict press

Sunday 21, August 2011



400m run
500m row

Saturday, August 20, 2011

31 Heroes WOD - released see below!


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 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.



“Teaching Focus, Inspiring Transformation”

Friday 19, August 2011

Its the end of the work week for most of us, and heading into the weekend.

Remember, Pyramid Lake this weekend for fun and games!!


1-1-1-1-1-1-1 New PR or Heavy
3-3-3-3-3 Technique/skill work

Max rep ring dips

AMRAP 12 mins

5 ground to overhead anyway 82.5/62.5kg (can I say holy shit that is heavy)
10 push ups
15 GHD situps

Thursday 18, August 2011

Oh la la how I love m some WOD's with built in rests...
Do we know what a workout with a built in rest means???
It is going to be a burner!




1 min on each movement, 5 mins total work time, 1 min rest
Keeping track of a running tally or score - if you do single jumps you get no score for that movement

Thrusters 60/40kg
Toes 2 bar
Double unders
Hang cleans 60/40g

Wednesday 17, August 2011

My apologies, I had set these posts to pop up manually, and for some reason we were a NO GO with that so....


Power cleans

3 x
Max rep chin ups strict


10 Kettlebell swings 32/24kg
20 toes 2 bar
30 double unders

Tuesday, August 16, 2011

Tuesday 16, August 2011


Back squats

Strict press

10 kb swings 32/24kg
20 toes to bar
30 double unders

Monday, August 15, 2011

Monday 15, August 2011


Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

Sunday 14, August 2011

It's been a long time since we had Coach Chandler in the house for a Sunday workout... Let me say, he did not leave anyone upright with this one.


AMRAP 20 min

500m row
8 Thrusters 42.5/27.5kg
16 Burpees
24 Box jumps 20in

Sunday, August 14, 2011

400,000 hour body - compliments of Whole 9 (

We get a lot of questions about products, services and protocols that promise miraculous results – improved body composition, fitness, energy or health – with minimal effort. This slant is not new – the lure of a shortcut (or “free lunch”, as Gym Jones calls it) has been the carrot dangling from our health-and-fitness stick since we first started paying attention to what we ate and how we moved. And wouldn’t it be great if it were true? If you could achieve all of your health and fitness goals in half the time, with half the effort? Heck, if that were possible, we would have signed on a long time ago.

There Is No Free Lunch

Trouble is, things don’t work like that. If there were a valid shortcut to optimal, well-rounded, big-picture health and fitness –don’t you think we would have heard about it by now? We sure haven’t stumbled across it. (And we live this diet and fitness stuff.) The truth is, there is no such thing as a free lunch. There is efficiency. There is intelligence in programming. There is concentration of focus, absolute dedication, fierce determination… but everything that’s worth doing requires – demands – that you work your tail off to get there.

The Secret

You want to maximize health and achieve optimal fitness? We’ll tell you exactly how to do it.

Eat foods that makes you healthier, every meal, every day. Eat foods that makes you less healthy infrequently, if at all. Eat just enough to support activity levels and goals.

Exercise. Work hard. Harder than you are now. But more importantly, work smart. Too much volume, intensity and frequency is just as bad as too little.

Recover. Devote as much effort to recovery practices as you do to training. This is not optional. Most fall miserably short in this category.

Sleep 8-9 hours a night, in a cool, dark room. Make time for this. You can get away with less, but only if it’s summertime.

Manage your stress. Deal with it in a healthy fashion. Stress will undermine all of the above.

Do this, day in and day out, for years and years and years, as consistently as you can.

We Don’t Do Shortcuts

If you do these things, as often as you can, as consistently as you can, for as long as you can, you will be healthy. You will be fit. And your body composition will reflect that. Trouble is, that’s not anywhere near as much fun as the promise of a shortcut. And it’s nowhere near instant gratification.

But anything worth doing is worth doing right. And when it comes to your health, “right” is the only way you should consider. So we won’t offer you fads, false promises, or miracles. We’ll just tell you what you need to do to earn your 400,000 hour body, not just today, not temporarily, but forever.

MovNat August 20th in Tahoe!!!



‘You don’t have to be fit to start MovNat. You learn to move efficiently with MovNat and become fit in the process.’

New to MovNat?

Dip your toe inthe waters withour one-dayworkshops, before taking the big splashofthe multi-dayworkshops. Benefits are: we travelto you! and you’ll meet other people in your community discovering andpracticing MovNat. The One-dayand2-dayworkshops are the best introduction to ExploringyourTrue Nature! Whetheryou are relatively inactive or an athletic dynamo, you’ll find our one-dayclinics doable andyetchallenging. Check our calendar for the next workshopclosesttoyourtown.

The MovNatCoachingSystem® is a comprehensive methodology that enables people to make faster, safer and broader progress in the practice of natural movement.

The practice of MovNat is fully scalable and suits any individual regardless of experience.

You will have the opportunity to train first-hand with a MovNat Team member and take your fitness training to new heights. This 7 (14for2-day workshops) hours initiation course will introduce you to all the fundamentals* that will allow you to get started with your own MovNat training.

They will cover:

_The MovNat approach.

_Efficiency principles andperception drills.

_Essential techniques and movement variations inwalking, running, jumping, balancing, crawling, climbing, lifting, carrying, throwing and catching.

_Combo training.

*One-Day and 2-Day workshops donot coverdefense or swimming. Workshops can be held either indoors or outdoors.

Our workshops are opentoall fitnesslevelsand beginners are welcome.

Saturday, August 13, 2011

Saturday 13, August 2011

We all know how awesome our Saturday WOD'S are, and today was no exception.

800m run
40 wall balls 20/16lb
30 SDHP 42.5/27.5kg
20 box jumps 24/20
10 thrusters 42.5/27.5 kg
800m run

Friday 12, August 2011


Power cleans (technique)
Clean and jerk


AMRAP 15 mins
3 push press 80/60kg (holy f$#k that's heavy)
3 pull ups
3 push press
6 pull ups
3 push press
9 pull ups

Friday, August 12, 2011


Thank you for being a part of the CrossFit community, a huge part of my BBCF FAMILY, and supporting the men and woman who fight everyday for our freedoms.

31Heroes –September 3, 2011

On September 3, 2011 CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.

The Workout

The workout promises to be a unique Hero WOD. 31 of America’s bravest have made the ultimate sacrifice for our sake. We can all agree that no workout will ever be enough to say thank you, but among this community it almost seems to be our version of the “moment of silence”, a small way we can honor the those that have gone before us. We hope you’ll join us for this moment of silence.

In regards to the specifics of the Hero WOD, it is still in the process of being created. We will provide more information as it becomes ready. Thank you!

Get Involved

Register for the workout under the “Registration” tab – $31 gets you the workout & a t-shirt Find a local CF affiliate hosting the event. Not involved with a box already? Check out the list of affiliates here to find one near you. If they’re not already hosting, recommend that they do

Show up on September 3rd and honor our heroes. Times will vary by location, so please check with your local affiliate for event times. Not interested in a workout? You can still donate by clicking the donations tab above, however if you’d like to receive a t-shirt you must register for the event.

Who Benefits

100% of proceeds will go to families immediately affected through the Navy SEAL Foundation, other like-organizations, & individual family funds.

Thursday, August 11, 2011

Paleo Tortillas

Cooking Steps From our friend
Malika at!


1. Whisk dry ingredients and seasonings (if you are using this option)
2. Stir the oil into the water, add if dry mixture and check consistency; you want the dough moist but not sticky
3. Knead it a bit to blend it together and prepare it to roll into a ball (you may have to add a bit more flour or water; play with it until you find the right consistency)
4. Roll into a ball about the size of a lime (about 1.5-2 inches diameter, I used an ice cream scooper) and roll it around in your hands until it’s in a non-sticky form
5. Place between two 1 ft pieces or parchment paper and roll out into a flat circle about 1/8th inch thick. The edges will be uneven unless you use a large circular cookie cutter like I did with these. The dough should be about 5-6” inches across. A tortilla press is handy here.
6. Put a ts or so of oil before each tortilla in a small shallow frying pan or crepe pan (I used a basting brush) and cook for 30-40 seconds on eat side
7. Make sure each side is nicely browned and cooked fully; it will bubble up a little and look a bit dry and golden browned like a regular conventional tortilla.

5 minutes


1 cup Almond Meal/Flour

1 cup tapioca flour

¼ cup coconut flour

½ teaspoon baking soda

½ teaspoon cream of tartar

¼ teaspoon Himalayan salt

¾ cup water

3 tablespoons Coconut Oil

Add to Favorite Recipes! Print This Recipe

You just made my husband’s day! He’s been missing tortillas and th

Thursday 11, August 2011


Front squats

Bench press


With a 200m run after each round (so 3 runs)

Right arm KB snatch
Left arm KB snatch
Toes to Bar


Super cool for my college students, struggling single patents, heck just for everyone. Taken from,Facebook(of course it must be gospel)
So here’s the basics of what I get every week, if you think that I’m not getting something that I should be, or you question if it’s paleo approved let me know! I’m totally not perfect and am always looking for ways to be better at Paleo!

•1 1lb packages of Beef {85% and higher depending on price}**
•2 1lb packages of lean ground pork {2 so it’s easier to freeze and it’s all my grocery store has}
•1 1lb package of some kind of other read meat: Steak tips, cube steak, thin sliced steak, big steak I can cut up etc.
•1 package of frozen sausages {I buy Jones Dairy Farm }
•1lb of chicken {sometimes not all the time}

•Frozen pepper strips and onion bag
•Frozen Broccoli, Cauliflower and carrots bag
•Frozen Brussels Sprouts bag
•Fresh Mushrooms
•Every other week I buy one 1b. bag of carrots and onions {so much cheaper in the bag} and 2 heads of garlic.
•2-3 Lemons

Everything else:
•2-3 cans of diced tomatoes {the ones that have only tomatoes for ingredients}
•1 can crushed tomatoes {big can}
•2 dozen eggs {some weeks we go through 3 if I make deviled eggs or a big egg salad}
•1 package of Raw Cheddar Cheese I’ve cut dairy out of my diet too.
•1lb of Organic Raw Almonds {I go to the bulk bins it’s cheaper and fresher than containers..and sooo much better flavor wise}
•1 Can of Coconut Milk
•Can of Coffee {sometimes junkie} {Switched to decaf herbal teas. I’m a huge Celestial Seasonings fan}

Extras to keep on hand {I only buy these once a month maybe even less}
•container of chicken bullion cubes {Gluten free}
•Olive Oil
•Light Olive Oil {for mayo}
•Frozen Shrimp
•Kielbasa {I bring it home, cut it up into quarters and freeze it for when I need it}
•Dried Seasoning: Chili Powder, Cumin, Curry, Turmeric, Cinnamon, Basil, Oregano, Parsley, Italian Seasoning, Herbs De Provence, Pizza Seasoning,
•Apple Cider Vinegar {This has literally lasted me 6 months and was $0.50 to buy!}
•Balsamic Vinegar

** I know, it should be 90% or higher, but I’m doing this on a super tight budget so when I find anything 90 and over for cheap I super stock up on it. Otherwise, I stick to the 85%, even that stretches my budget a little some weeks. Grassfed beef we get when we’ve got some serious extra money. {Check out this blog post for an update

Wednesday 10, August 2011



3x max rep strict pull ups


15 min AMRAP

3 deadlifts 142.5/120kg
5 clapping push ups
7 chin ups
50m sprint

Wednesday, August 10, 2011

Tuesday 9, August 2011


3-3-3-3-3 technique
1-1-1-1-1-1-1 heavy


Every 30 seconds for 12 mins (24 rounds)
1 snatch 75-80%
10 air squats

Holy cow, my legs were burning!!!

Tuesday, August 9, 2011

Bacon Wrapped Jalapeno Chicken

Cooking Steps 1. Preheat the oven to 350° F *

2. Rinse the chicken and cut into bite sized pieces

3. Slice the jalapeno peppers into thin strips (alter the amount depending on your spice tolerance)

4. In a large bowl, combine the olive oil, vinegar, jalapeno, sea salt, and cumin

5. Add the chicken and coat with the sauce

6. Marinate in the refrigerator for a few hours

7. Wrap each chicken piece in bacon (I used about 1/2 a strip of bacon per piece of chicken)

8. Use toothpicks or skewers to hold the bacon in place

9. Bake at 350° F for about 20 minutes or until cooked through

*You can cook these on the grill instead of in the oven to add some smoky flavor!

Monday 8, August 2011


Back squats - new PR

Strict press - new PR


for 12 MIN =
6 rounds 30 KETTLEBELL SWINGS 32/24kg
800 meter run penalty for not getting 30 in any minute

Sunday, August 7, 2011

It's that time - let's get PRIMAL!

A Paleo Diet Primer Paleolithic or Paleo diet is an effort to get back to foods we evolved on as a species. The basic deal is that we spent about 2,000,000 years of our evolution eating meat, vegetables and fruits and very little else. In contrast, the foods of agriculture – grains and dairy – only showed up about 10,000 years ago.

If you do the math, we have been exposed to agri-foods for all of 0.5% of our evolution. Essentially, we’ve had NO time to adapt and evolve with these new foods. Further, within the last 100 years pesticides and chemicals have entered our food supply in high proportions and food has become highly processed. An average diet in America contains virtually NOTHING our bodies would actually recognize as food from our evolution. This is one reason we’re hearing more and more about chronic inflammation and auto-immune diseases.

So, the basic premise is that feeding your body a whole food-based, organic diet like it was programmed by evolution to eat is going to result in the highest health and performance possible. Our bodies are not going to run best on grains and poorly raised meats.

If I’m getting too much into theory here it’s only because Paleo is more of a movement and a lifestyle than it is a “diet.” It involves sleeping and eating patterns that attempt to recreate the patterns we evolved on. This fits very nicely with brief, intense and infrequent anaerobic exercise because that is the pattern of activity we would have had during evolution. Things like sprinting away from a predator, chasing prey, carrying heavy things and fighting. CrossFit anyone?

As a side note, “Paleolithic Diet” is the catchall term. The Paleo Diet is the book by Loren Cordain. Most of the time, we shorten Paleolithic to Paleo and don’t worry about the trademark or the fact that there are different variations of these diets and some of Cordain’s stuff from the original book has fallen a bit out of favor in some circles. But I digress… Paleo Diet Foods

Meat – free-range, organic and fed its appropriate diet (cows fed grass not grain for example)

Fish - Wild caught

Vegetables – as much as you can eat, organic and a high percentage raw

Fruit - organic and often in limited quantities (I don’t limit my fruit and eat a “high” volume compared to a Paleo purist)

Nuts and Seeds – Some are big on these, but guys like Robb Wolf and others have come out against them recently due to high omega-6 fats and some inflammatory factors. If you eat nuts and seeds eat them raw as opposed to roasted in vegetable oil. Also, Peanuts are a legume like beans and are excluded from the diet.

Potatoes – White potatoes are out because they are a “new” food. Some guys like Robb Wolf and CrossFit Endurance (CF with an endurance slant) are into Yams and Sweet Potatoes, particularly after workouts due to the high GI carbs.

Grains – All grains are out with Paleo. This includes wheat, rice, corn, quinoa, etc.

Dairy – This is a grey area. Some strictly oppose it’s inclusion and others are huge advocates of Raw dairy from grassfed cows (Weston A Price and his camp most notably). There are also others that recommend goat dairy rather than cow due to its less allergenic proteins. Jordan Rubin (The Maker’s Diet) is a major advocate. Personally, I eat goat yogurt and kefir daily and do very well on it. In general, cultured dairy (yogurt, kefir) is more digestible and less allergenic than the plain milk product. Obviously, stuff like whey protein is out on two counts: 1) it’s from milk 2) it’s highly processed.

Supplements – Most Paleo guys aren’t big on supplements. I’m in this camp for the most part but I am cool with GOOD supplements that serve a real purpose. The reasoning is that our bodies are hugely powerful and intelligent when given good food, low stress, sleep and a proper lifestyle. A BIG supplement in Paleo is Fish Oil. Robb Wolf recommends 20-30g of EPA/DHA total. I do about 6 Tbsp daily of fish oil and an additional Tbsp or two of Cod Liver Oil. There is a difference because of Vitamins A, D and K which are higher in Cod Liver. Robb did a great post about the difference and the Vit A, D and K thing.

I think that’s about it for the nuts and bolts of Paleo. What I’d like to throw out there is some mention of digestive problems and food allergies or intolerance. I’ve had more than my share of both (that’s how I came to this diet in the first place) and have found that the non-Paleo foods are the offenders. Milk and gluten allergies are the most prevalent in the world and I’d respectfully challenge anyone reading this to take a HARD look at what they’re eating and how they’re feeling in relation to when and how they eat and see if they can find patterns of not feeling well after grains, sugar, conventional dairy, processed food, etc. The rabbit hole goes deep…

Paleo also includes what’s called “Intermittent Fasting.” This will be hard for bodybuilder/powerlifting types to get into mentally. It was for me at the beginning due to the “never be hungry” thinking. But short fasts are very healthy and have some really good metabolic effects. Ori Hofmekler’s Warrior Diet goes into this extensively.

When you see one of our military, remember their sacrifice for you!

KABUL, Afghanistan -- The 30 American service members –most of them elite Navy SEALs –who died when their helicopter was shot down had rushed to help Army Rangers who had come under fire, two U.S. officials said Sunday.

The heavy loss shows that covert tactics carry huge risks despite the huge success of the SEAL mission that killed Osama bin Laden more than three months ago. Some of the SEALs who died Saturday were from the same unit that killed bin Laden, although none of the men took part in that mission.

The U.S.-led coalition plans to rely more on special operations missions as it reduces the overall number of combat troops by the end of 2014.

This weekend, the rescue team had subdued attackers who had pinned down the Rangers and were departing in their Chinook helicopter when the aircraft was apparently hit, one of the officials said.

Thirty Americans and eight Afghans were killed in the crash, making it the deadliest single loss for U.S. forces in the decade-long war in Afghanistan. The Rangers, special operations forces who work regularly with the SEALs, secured the crash site in the Tangi Joy Zarin area of Wardak province, about 60 miles (97 kilometers) southwest of Kabul, the other official said.

Both officials spoke on condition of anonymity to describe the event, as the investigation is still ongoing. The SEAL mission was first reported by CNN.

NATO was recovering the remains of the twin rotor Chinook helicopter. A current and a former U.S. official said the Americans included 22 SEALs, three Air Force combat controllers and a dog handler and his dog. The two spoke on condition of anonymity because military officials were still notifying the families of the dead.

Eight Taliban fighters were also killed in the battle, Taliban spokesman Zabiullah Mujahid said in a statement.

Afghanistan has more U.S. special operations troops, about 10,000, than any other theater of war. The forces, often joined by Afghan troops, are among the most effective weapons in the coalition's arsenal, conducting surveillance, infiltration and capture missions and night raids.

From April to July this year, 2,832 special operations raids captured 2,941 insurgents and killed 834, twice as many as during the same time period last year, according to NATO.

SEALs, Rangers, and other special operations troops are expected to be the vanguard of the American military effort in Afghanistan as international military forces start pulling out. By the time combat troops plan to have left the country, the coalition will have handed control of security to the Afghan forces they have spent tens of billions of dollars arming and training.

Special operations troops are expected to remain in the country after 2014 for counterterrorism missions and advisory support. Just how many will remain has not yet been negotiated with the Afghan government, but the United States is considering from 5,000 to 20,000, far fewer than the 100,000 U.S. troops there now.

Special forces are frequently used to target insurgent commanders as part of an effort to force the Taliban's leadership to agree to a negotiated peace. The operations, mostly in the form of night raids, are often carried out by Afghan and coalition special operations forces.

Night raids have drawn criticism from human rights activists and infuriated Afghan President Hamid Karzai, who says they anger and alienate the Afghan population.

But NATO commanders have said the raids are safer for civilians than relatively imprecise airstrikes.

As U.S. forces removed the wreckage Sunday, nearby Afghan and NATO forces battled insurgents as they carried out clearing operations in the areas around the crash site, a region that is just a stone's throw from the capital. The province, which borders Kabul, has increasingly come under Taliban control in recent months – even as the U.S.-led coalition has begun handing over security for parts of Afghanistan over to the government of President Hamid Karzai.

"There have been a small number of limited engagements in the same district" as Saturday's helicopter crash, NATO said in a statement. "However those clashes have not been in the direct vicinity of the crash site. As of now, we have no reporting to indicate any coalition casualties resulting from these engagements."


Associated Press Intelligence Writer Kimberly Dozier contributed to this story from Washington

Saturday 6, August 2011

As we say good bye to Dan, leaving for his next chapter in life - Army Special Forces, we recieve news of a tragedy beyond all other including our elite military.

Dan, I am a better person for having the opportunity to know and share even a small part of my life with you. The things I learned about you up until the day you left still intrigued and shocked me.

If I would of known a few months ago that one faithful question, and one honest answer would of resulted in your leaving the BBCF family, if even for a short while may of been different.



1 mile run
Row for calories
Sledge hammer swings
Power cleans 45kg
Pull ups
OHS 45kg
1 mile run

DAN I'M POSTING THE PIC TOO!!!! My phone is being stubborn.

Saturday, August 6, 2011

Friday 5, August 2011

Friday, first weekend of August, that is crazy!
Dare I say we could be to October before we know it?!?!


Clean and jerk
2+1 - 2+1 - 2+1 - 2+1 - 2+1


20 overhead walking lunges right arm
20 overhead walking lunges left arm
200m waiter carry
Max rep pull ups

*heaviest dumbbell/kettlebell possible

Thursday 4, August 2011


Over head squats

3-3-3-3-3 technique
1-1-1-1-1-1-1 heavy

7 deadlifts 142.5/120kg
21 double unders (63 singles)

Thursday, August 4, 2011

Wednesday 3, August 2011


Bench press

Max rep dips 3x


Fat Fran

Thrusters 60/40kg
Weighted pull ups 40/20lbs

Wednesday, August 3, 2011

Tuesday 2, August 2011




Fight Gone Bad!!!!

Monday, August 1, 2011

Monday 1, August 2011

It's a sad and exciting week for BBCF.
This week we loose a few family memebers in pursuit of their dreams to defend this great country for you and I's freedom.

Thank you Melany, you are an amazing woman, I love and will miss you greatly!


Back squats

Strict press

10 squats
20 push ups
30 GHD situps
400m run