"Santora"
Three rounds for reps of: 155 pound Squat cleans, 1 minute 20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute 245 pound Deadlifts, 1 minute Burpees, 1 minute 155 pound Jerks, 1 minute Rest 1 minute
Post total reps completed to comments.
U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.
Tuesday, November 29, 2011
Monday, November 28, 2011
Saturday 26, November 2011
Jeez Louise we are running today....
Team of two for this one.
2000m run
50 push ups
Flutter kicks (you flutter kick till partner done with push ups and switch)
1600m run
40 push ups
Flutter kicks
1200m run
30 push ups
Flutter kicks
800m run
20 push ups
Flutter kicks
400m run
10 push ups
Flutter kicks
And
Time!!!!
Team of two for this one.
2000m run
50 push ups
Flutter kicks (you flutter kick till partner done with push ups and switch)
1600m run
40 push ups
Flutter kicks
1200m run
30 push ups
Flutter kicks
800m run
20 push ups
Flutter kicks
400m run
10 push ups
Flutter kicks
And
Time!!!!
Friday 25, November 2011
Day after, let's burn some turkey off.
Two classes only 10&4
Team WOD - compliments of Gene
4 person team 20 min AMRAP
400m run
Push ups
Sit ups
Squats
One person runs, the other three do the movement until the runner comes back - and switch.
Two classes only 10&4
Team WOD - compliments of Gene
4 person team 20 min AMRAP
400m run
Push ups
Sit ups
Squats
One person runs, the other three do the movement until the runner comes back - and switch.
Wednesday 23, November 2011
Skill:
Pull ups
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
5x
10 overhead kettlebell sit ups 20/16kg
10 kettlebell swings 32/24kg
10 kettlebell SDHP 32/24kg
20 double unders
Pull ups
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
5x
10 overhead kettlebell sit ups 20/16kg
10 kettlebell swings 32/24kg
10 kettlebell SDHP 32/24kg
20 double unders
Tuesday 22, November 2011
Skill:
Pull ups
Strength:
Strict press
5-5-5-3-2-5
Metcon:
1.5 mile run - AS FAST AS EVER!!!!
Pull ups
Strength:
Strict press
5-5-5-3-2-5
Metcon:
1.5 mile run - AS FAST AS EVER!!!!
Tuesday, November 22, 2011
Monday 21, November 2011
The week of Thanksgiving.
Have you thought about what your thankful for lately? I think sometimes we forget to stop and think about everything and everyone that helps us make our lives what they are.
I am thankful for so many reasons, people, things, in my life - but I want to take a quick moment to say to all of you how thankful I am that you have put your spirit of health and fitness in the care of BattleBorn CrossFit.
I am thankful for my amazing.coaching staff.
I am thankful for my FAMILY of members.
Thank you guys, I love you all!!!!
Skill this week is pull ups! All kinds, work on killing, strict, weighted, butterfly, you name it work on it.
Strength
Back squats
5-5-5-3-2-5
Metcon:
50 dead hang pull ups
100 air squats
* score is number of rounds to complete pull ups and total time.
(Mine was at least 15+ rounds - I was so impressed with my start too.)
Have you thought about what your thankful for lately? I think sometimes we forget to stop and think about everything and everyone that helps us make our lives what they are.
I am thankful for so many reasons, people, things, in my life - but I want to take a quick moment to say to all of you how thankful I am that you have put your spirit of health and fitness in the care of BattleBorn CrossFit.
I am thankful for my amazing.coaching staff.
I am thankful for my FAMILY of members.
Thank you guys, I love you all!!!!
Skill this week is pull ups! All kinds, work on killing, strict, weighted, butterfly, you name it work on it.
Strength
Back squats
5-5-5-3-2-5
Metcon:
50 dead hang pull ups
100 air squats
* score is number of rounds to complete pull ups and total time.
(Mine was at least 15+ rounds - I was so impressed with my start too.)
Sunday, November 20, 2011
Sunday 20, November 2011
Thanks Dodger Dave!!!!
4x
20 wall balls
20 medicine ball sit ups
20 box jumps
20 push ups
4x
20 wall balls
20 medicine ball sit ups
20 box jumps
20 push ups
Saturday 19, November 2011
Saturday workouts are the best!!!!
5x
800m run
30 kettlebell swings 32/24kg
30 pull ups
30 clapping push ups
Eva with a twist I know, like Eva needs any help!
5x
800m run
30 kettlebell swings 32/24kg
30 pull ups
30 clapping push ups
Eva with a twist I know, like Eva needs any help!
Friday 18, November 2011
Coach Matt's birthday today!
Looking to mimic the fire test.
2x
100m over head plate carry 20/10kg
100m sandbag carry
45 box jumps 24/20 inch
50 SDHP 45/30kg
50 sledge hammer swings
100m sandbag carry
35 box jumps
100m over head plate carry
Happy birthday Matt!
Love you!
Looking to mimic the fire test.
2x
100m over head plate carry 20/10kg
100m sandbag carry
45 box jumps 24/20 inch
50 SDHP 45/30kg
50 sledge hammer swings
100m sandbag carry
35 box jumps
100m over head plate carry
Happy birthday Matt!
Love you!
Wednesday, November 16, 2011
Wednesday 16, November 2011
Skill:
Double unders
Strength:
Bench press
5-5-5-3-2-5
Metcon:
8x100m sprints on the minute
4x 200m sprints on the two minute
2x 400m sprints on the three minute
Double unders
Strength:
Bench press
5-5-5-3-2-5
Metcon:
8x100m sprints on the minute
4x 200m sprints on the two minute
2x 400m sprints on the three minute
Tuesday 15, November 2011
So first week of added skill work. Weekly we will pick a movement we need to work on and do so for 5-10 minutes everyday.
Skill:
Double unders
Strength:
Front squats
3-3-3-3-3
Metcon:
12 min AMRAP
5 burpees
10 air squats
20 double understand / 40 singles
Skill:
Double unders
Strength:
Front squats
3-3-3-3-3
Metcon:
12 min AMRAP
5 burpees
10 air squats
20 double understand / 40 singles
Monday, November 14, 2011
Monday 14, November 2011
Strength:
Snatch
1-1-1-1-1-1-1
Or
3-3-3-3-3
Metcon:
800m run
3x
10 right kb snatch 24/16kg
10 left kb snatch 24/16kg
10 strict pull ups
800m run
Snatch
1-1-1-1-1-1-1
Or
3-3-3-3-3
Metcon:
800m run
3x
10 right kb snatch 24/16kg
10 left kb snatch 24/16kg
10 strict pull ups
800m run
Sunday 13, November 2011
Gotta love our easy Sunday days!!!
15 min AMRAP
10 four count push ups
10 kettlebell swings 24/16kg
10 four count flutter kicks
10 burpees
10 wall balls 20/16lbs
15 min AMRAP
10 four count push ups
10 kettlebell swings 24/16kg
10 four count flutter kicks
10 burpees
10 wall balls 20/16lbs
Saturday 12, November 2011
In honor of Veterans Day, we have one of the original Hero WOD's.
"Murph"
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
* optional body armor :-)
"Murph"
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
* optional body armor :-)
Friday 11, November 2011
Skill work:
Pick a movement and go.
Metcon:
5 min easy run
5 min moderate run
5 min fast run
Turn around redline back.
Negative split
Pick a movement and go.
Metcon:
5 min easy run
5 min moderate run
5 min fast run
Turn around redline back.
Negative split
Thursday 10, November 2011
Metcon:
Beginner - Intermediate
35-20-10
Kettlebell swings 24/16kg
Push ups
Overhead squats
Intermediate - Advanced
50-35-20-10
Beginner - Intermediate
35-20-10
Kettlebell swings 24/16kg
Push ups
Overhead squats
Intermediate - Advanced
50-35-20-10
Wednesday, November 9, 2011
Wednesday 9, November 2011
Today we honor our first female Hero WOD.
"White"
Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney
"White"
Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney
Tuesday, November 8, 2011
Tuesday 8, November 2011
Strength:
Snatch
1-1-1-1-1-1-1 heavy single sets
or
3-3-3-3-3 technique work
Metcon:
400 m run
2x
25 pull ups
25 squats
400m run
2x
25 push ups
25 sit ups
***** be prepared for rope climbs tomorrow.
Snatch
1-1-1-1-1-1-1 heavy single sets
or
3-3-3-3-3 technique work
Metcon:
400 m run
2x
25 pull ups
25 squats
400m run
2x
25 push ups
25 sit ups
***** be prepared for rope climbs tomorrow.
Monday 7, November 2011
Ummmmm I forgot what our strength was...
Ahhhhhhh
Strength:
Push press
3-3-3-3-3
Metcon:
5x
25 Deadlifts 85/65kg
50 situps
Ahhhhhhh
Strength:
Push press
3-3-3-3-3
Metcon:
5x
25 Deadlifts 85/65kg
50 situps
Sunday, November 6, 2011
Sunday 6, November 2011
Recovery day
Metcon:
50 burpees
5 minutes of Cindy
****5 pull ups, 10 push ups, 15 Squats AMRAP 5 minutes
100 double unders
Metcon:
50 burpees
5 minutes of Cindy
****5 pull ups, 10 push ups, 15 Squats AMRAP 5 minutes
100 double unders
Saturday 5, November 2011
Holy huge Sat class.
What a lil diddy we have planned for you today!!!
Running with Angie
1 mile run
100 pull ups
1 mile
100 push ups
1 mile
100 sit ups
1 mile
100 Squats
1 mile
Ok, so I posted this on the board, but just in case anyone is wondering... We all know how hard I can be on myself, and my performance...
So, I also do the dry land conditioning for the Reno Aquatic team at 7:45 on Saturday. The kids are great, and get their asses busted by me and Jason three times a week.
This is a conversation myself and Patrick had on Saturday, after they were done and I just started.
Patrick - "Alena your a beast."
Alena - "Pffffffff"
Patrick - I don't know any girls who can do one pull up, let alone 100 without a band."
Alena - in my head dismiss it.
So, mile 4, I'm running, I'm running, thinking I should be rowing my knee is pissed, why do I even do this??? Blah blah same crap I play over and over in my head. Then for some reason Patricks comment comes into my mind, and makes me truly think about me, my abilities, my skills, my desire and determinations.
I had to re-evaluate right then, and realized he was right!
So, every once in a while I need to stop being so hard on myself, take others thoughts and comments into perspective and know I do rock!!!
Thanks Patrick, you helped me dig in and for even just a minute make me proud of me.
What a lil diddy we have planned for you today!!!
Running with Angie
1 mile run
100 pull ups
1 mile
100 push ups
1 mile
100 sit ups
1 mile
100 Squats
1 mile
Ok, so I posted this on the board, but just in case anyone is wondering... We all know how hard I can be on myself, and my performance...
So, I also do the dry land conditioning for the Reno Aquatic team at 7:45 on Saturday. The kids are great, and get their asses busted by me and Jason three times a week.
This is a conversation myself and Patrick had on Saturday, after they were done and I just started.
Patrick - "Alena your a beast."
Alena - "Pffffffff"
Patrick - I don't know any girls who can do one pull up, let alone 100 without a band."
Alena - in my head dismiss it.
So, mile 4, I'm running, I'm running, thinking I should be rowing my knee is pissed, why do I even do this??? Blah blah same crap I play over and over in my head. Then for some reason Patricks comment comes into my mind, and makes me truly think about me, my abilities, my skills, my desire and determinations.
I had to re-evaluate right then, and realized he was right!
So, every once in a while I need to stop being so hard on myself, take others thoughts and comments into perspective and know I do rock!!!
Thanks Patrick, you helped me dig in and for even just a minute make me proud of me.
Friday 4, November 2011
Skill work today.
Pick a movement, pull ups, l-sits, double understand and practice.
Metcon:
15 minutes out for a run, then turn around and red line back.
Negative split.
Pick a movement, pull ups, l-sits, double understand and practice.
Metcon:
15 minutes out for a run, then turn around and red line back.
Negative split.
Thursday, November 3, 2011
Thursday , November 2011
Wow - thanks to everyone for making this week so awesome.
New clients, old clients, outstanding coaches THANK YOU!
Strength:
Back squats
5-5-5-3-2-5
Metcon:
Kettlebell Tabatta
Swings 24/16kg
V-twists
Goblet squats
Upper cuts
Performed per movement for 4 mins of 20 seconds on 10 seconds off, lowest rep of each movement is your score.
New clients, old clients, outstanding coaches THANK YOU!
Strength:
Back squats
5-5-5-3-2-5
Metcon:
Kettlebell Tabatta
Swings 24/16kg
V-twists
Goblet squats
Upper cuts
Performed per movement for 4 mins of 20 seconds on 10 seconds off, lowest rep of each movement is your score.
Wednesday, November 2, 2011
Wednesday 2, November 2011
Strength:
Power cleans
3-3-3-3-3
* skill technique work for the Metcon!
Metcon:
Operation Rock -n- Roll - compliments of Coach Rob Led with Brassringfitness.com
10,000lb Deadlifts
7,500lb power cleans
5,000lb push jerk
So, whatever weight you choose, you must perform the said exercise as many times needed to get to said weight.
Beginner students
Cindy
AMRAP 20 MIN
5 pull ups
10 push ups
15 squats
Power cleans
3-3-3-3-3
* skill technique work for the Metcon!
Metcon:
Operation Rock -n- Roll - compliments of Coach Rob Led with Brassringfitness.com
10,000lb Deadlifts
7,500lb power cleans
5,000lb push jerk
So, whatever weight you choose, you must perform the said exercise as many times needed to get to said weight.
Beginner students
Cindy
AMRAP 20 MIN
5 pull ups
10 push ups
15 squats
Tuesday, November 1, 2011
Tuesday 1, November 2011
Strength:
Deadlifts
5-5-5-3-2-5
Meton:
10x
Waiter carry wall walks 24/16kg
10 swings
10 push ups
Deadlifts
5-5-5-3-2-5
Meton:
10x
Waiter carry wall walks 24/16kg
10 swings
10 push ups
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