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, December 31, 2012


Monday the 31st

Normal schedule UNTIL 4pm which is our LAST class of the day!

Tuesday the 1st

Open gym 10-12 Doors close at 1pm

Saturday 29, December 2012

I'm liking these last few Saturday WOD's A LOT!!!

Solid work everyone!

Thanks for joining us Steve!


100 double unders (300 singles)
20 SDHP 50/30kg
20 Evil wheels
20 Push press 50/30kg
20 V-twist 24/16kg (10 each side)

Friday, December 28, 2012

Friday 28, December 2012

I'm being super duper nice and posting early for the day - YOU HAD BETTER still come in!

This is my favorite Hero WOD, and not as in favorite like Badger (which I hate) but really favorite Hero WOD!



30 KB swings 32/24kg
30 Burpees
30 GHD sit ups

2 of my favorite movements in one WOD, if only the burpees could of been SDHP - I would OWN this WOD! :-)

Thursday 27, Decmeber 2012

Ahhhhhhh Coach Travis loves this one, and I think it is just peachy too until I get to the Thrusters....


7 Thrusters 60/40kg
7 K2E
7 Deadlifts 120/75kg
7 KB swings 32/24kg
7 Burpees
7 Pull ups

Oh man this was exactly a year ago and 1 day today we did this too. Looked it up in my WOD book, my time was greater today. :-( Sad Panda face. LOL

Wednesday 26, December 2012

We are finishing the year out with a BANG or should i say three Hero WOD's to make you remember what a great year we had, but the sacrifices others have made for us in doing so. These all three have been in the gym before, many of you will remember them AFTER you are done with the workout. Then you will know why you forgot them. :-)

We did have some strength on today because this is a shorter Hero WOD.


Back squats




12 deadlifts 70/47.5kg (i know you're thinking its so light - just wait till round 3)
9 hang cleans 70/47.5kg
6 push jerks 70/47.5kg

Monday, December 24, 2012



Hero WOD's for Wed, Thur, and Fri this week, and DO NOT FORGET WE START OUR ASSESSMENT WEEK NEXT WEEK!!!!

BE HERE with all my love from your BBCF family to yours.

Monday 24, December 2012

Open  gym today from 6am to 11am


We always do the 12 Days of CrossFit - BBCF style, this year we choose to step it up a notch and borrow a 2 Day WOD from Outlaw...


“The 12 Days of Outlaw 2012″

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk @ 225/150# we did 80/55kg
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75# we did 60/30kg
5 Bar Facing Burpees
6 Push Press @ 115/75# we did 60/30kg
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14# - we did KB swings at 24/16kg
10 C2B Pullups
12 Front Squats @ 225/150# (no racks) we did 80/55kg

For time.
Notes: Clean & Jerk may be any style. HSPU are head to floor (no need for Regionals standard), and kipping is allowed. Racks ARE NOT allowed for Front Squats.

Saturday 22, Decembe 2012

Not gonna lie I got a little over zealous with two rounds of the following, but a few of you did it and YOU ARE BADASS!!!


8 min AMRAP

1deadlift 90% 1 rep max
2 muscle ups
3 squat cleans 85% 5 rep max
4 (shit I forgot the movement-look for edited version in a minute) LMAO

2 min rest

8 min AMRAP

2 hang cleans 60/40kg
6 front squats 60/40kg
8 plyo push ups

2 min rest

8 min AMRAP

double unders - every time you make an error, stop, quit, or cry you immediately do 5 burpees

Friday, December 21, 2012

Friday 21, December 2012





Cindy kinda run on the clock....  HAHA I am funny


1:30 min rounds with a .30 second rest in between - so 20 minutes total

Every round you have to complete

5 pull ups
10 push ups
15 air squats
100m SPRINT!!!!

Thursday 20, December 2012


Push press (figured if I had you squat one more thing this week...)



Death by Kettle bells

YES YES YES one of my all time favorites, and I'm toooo freaking sick to partake. BullS*&t!

Wednesday 19, December 2012

Today we have a Memorial WOD for the loss of life at Sandy Hook Elementary.

This was a great workout, and I have to say thank you to Coach Travis for thinking of this great workout and an awesome sweaty time.


27 min AMRAP

7 deadlifts 120/80kg
20 pull ups
7 squat clean 80/50kg
20 GHD sit ups
7 hang cleans 60/40kg
20 pull ups
7 push press 60/40kg
20 GHD sit ups

The number scheme represents the lives lost of both children and adults, it is such a sad time that we have to program a workout as a memorial to the lives of innocent children and teachers that did not even have a chance to witness the joys of life that we take for granted everyday.

I love you all, I love my family and friends, please hold your loved ones and anyone else for that matter a little tighter tonight, and when you're done with this workout covered and sweat and on our knees pray for those who lost their loved ones.

Tuesday, December 18, 2012

Diabetes - What can we do?

Diabetes by the Numbers
We Americans love our sweets, that’s a fact. There are hundreds of varieties of candies and cakes out there; enough to satisfy even the largest of sweet-tooths (you can even get fried Coca-Cola at some county fairs! Fried soda!). Though we do love these treats, there should be restraint used. That’s not to say they should be cut out entirely; eating sweets in limited quantity in a "clean" sweets kinda way every once in awhile might not be so bad, but it’s once you start habitually over-consuming that the problems can occur. One of the (obvious) unintended consequences of this sugar over-consumption is the toll that can be taken on your health, specifically in the form of diabetes.

Today’s infographic from gives us an overview of Americans with diabetes. According to the graphic, more than 8% of the U.S. population has diabetes. While that might not seem like a huge percentage, it still equals out to around 28 million people who are afflicted! Diabetes is also a leading cause of limb amputation, but with comprehensive foot care programs the number of limbs lost could be reduced drastically.



Facts About Sugar
There’s no hiding the fact that American’s love sugar, it’s in everything delicious! From ice cream to French fries, there is no escaping this silent button buster. But as great as sugar tastes, its become a huge problem to the people of America. The problem has been mocked in television shows and has even been addressed in real life with the soda ban in New York.

Today’s infographic gives 14 sweet facts about sugar. After reading the infographic, you will come to the realization that sugar is poisoning us. I know after I finished reading it, I promised on more sugary snacks, but alas, here I am eating ice cream while I write this post. The truth is, sugar is hard to give up, so let’s at least try to decrease our intake. I’m sure well all look and feel a lot better!



Butter is Good for You?
I love butter. Its delicious, but I didn’t know there were so many different types. I used to think only salted and unsalted butter existed and I still never knew the difference. (Okay.. I guess one has salt..) Now it seems butter has taken the advice from beef and started going grass-fed.

Ready for me to blow your mind? Grass-fed butter has Omega-3s, CLAs, antioxidants and its even chocked full of vitamins. Another stat that I can barely conceive is the relation of butter consumption from 1910 to 2000. Butter consumption back in the day was 18 pounds per capita (holy crap) compared to only 4 pounds per capita now. The unbelievable part of this is that heart disease was less than 10% of the population in 1910. Now almost half of the population dies due to heart problems.

Why has butter consumption dropped but heart health declined? Maybe there isn’t a correlation between the two. Did you know saturated fat has never actually been linked to heart disease? I didn’t. It seems like trans fat is the heart killer in this situation and that saturated fat I was talking about? Its actually good for you.

Butyrate is a short-chain saturated fat found in butter. It it has also been proven to help lab rats with a plethora of health problems and can help to reduce swelling in humans. Butter has and always will be apart of our life. Don’t be afraid of it. If you want to be more healthy maybe just stop going to drive-throughs.

Wednesday 19, December 2012

Please if you make it in any day this week - let it be today!

We are doing a "Memorial WOD" for the victims of the meaningless school shooting.
Coach Travis put this workout together, so PLEASE PLEASE come in and get your daily workout with BBCF, shed a tear, grunt a cuss word, throw a weight, were here for the F that release!

Tuesday 18, December 2012


Work on making sure you feel solid with the lifts today!


for 10 minutes

2 hang cleans
2 front squats
*80% FS max
* if you're unsure, keep adding weight each round


10 OHS 60/40kg
20 double tap wall balls (everyone LOVES these, no really you have all said so)
10 Snatch 60/40kg
20 med ball v-twists (each side)

Monday 17, December 2012


Muscle ups - Congrats Greg!!!


Bear Complex

5 rounds of 7 sets of the following movements. Bar is only touch and go in each of the 5 rounds, can place bar down between the 5 rounds and add more weight for the next one. not a timed event solid STRENGTH!

Power clean to a
Front squat to a
Press to a
Back squat to a
Rack jerk
and start all over again. :-)

Metcon: oh yes, there is still a workout after


Pull ups
Jumping lunges

Circuit style

Saturday 15, December 2012

10 days until Christmas, 9 days until our Christmas Eve WOD!!!!

Christmas day we will be closed.

Christmas Eve will be 6 am to 10am, gym closed by noon at the latest. K,K, love you bye!

Today we went old school and by old school I mean not only did we pull out and FMP, but it was O.G. in BBCF with Mel, Chandler and I working out side by side. Good times had by all. good strength and technique workout.

Operation Rock and Roll

1 mile run - o.k., not gonna lie it was cold we jumped rope for 10 minutes all but Garrett, who ran.

then you need to do the following in any weight denomination, and reps in any order. Just COMPLETE!!!

Deadlift 10,000lbs
Power clean 7,500lbs
Press, jerk, over head some how 5,000lbs

Compliments of Coach Rob Ord and BrassRing Fitness

Friday 14, December 2012





7 dedlifts 102.5/80kg
14 double tap burpees (2 push ups)
21 pull ups

Thursday, December 13, 2012

Thursday 14, December 2012


Double unders - Thanks Anne-Marie tried one legged today just to honor you... I look like I was whipped and enjoyed it. ;)


Strict Press


Front squats



12 min AMRAP

20 KB swings 24/16kg
20 evil wheels 60/40kg
20 push ups

If you did not stand up, roll over, or whatever it is we do and immediately grab your tricep/bicep area to rub out the burn, I AM A GIANT PANSY then!

Wednesday 13, December 2012


Turkish get ups

Oh la la - I got 28kg on the right, almost had 32kg but I think I was to fatigued by that point


Clean and jerk




6 KB turkish get ups (3 each side) 24/16kg
12 KB snatch (each side) 24/16kg
18 KB swings 32/24kg

Tuesday 11, December 2012


Handstands - yes just the holding yourself part no push up :-)






10 double tap wall balls
20 box jumps
10 four count burpees (you LOVE me)

***20 minute time limit

Wednesday, December 12, 2012

Monday 10, December 2012


Skin the cat


Back squats


8 double tap wallballs
10 toes 2 bar
12 oh walking lunges

Saturday 8, December 2012

Friday, December 7, 2012

Friday 7, December 2012




Bench press




Double unders (triple for singles)
Sit ups
Flutter kicks - 4 count = 1
V-twists 16/12kg

Thursday, December 6, 2012

Thursday 6, December 2012


Rack jerks - 10 min 1 rep max


Deadlifts - build off of Monday


5 hang cleans 60/40kg
15 pull ups
20 double unders

So I got a really cool compliment today, besides the magnitude of compliments that came from last night's recognition (Thank you again Coach!). After this weeks programing, someone came up and asked me if it was mine? With a proud smile and a joyful YES, I got a smile in return and a SHE IS BACK!!!!!


I love you guys

Wednesday 5, December 2012



10 mins of practice


Strict press - build off of Monday 1 rep max



Push press 50/30kg
Front squats 50/30kg

2 min rest (add weight to your bar)


Burpee bar facing jump overs
Burpee power cleans 60/40kg (hey I was nice no jerk)

Tuesday 4, December 2012


Squat cleans 1 rep max in 10 minutes


Back squats - build off of your 1 Rep max from yesterday


10 jumping lunges (each leg)
20 kb swings 32/24kg
10 ball slams 20/16lb - FULL EXTENSION


800m to a mile run

Monday 3, December 2012

HOLY OMG it is December already!!!

Hope you guys are ready for this month, we have some great weeks of programming coming up PLUS A REMINDER - the first week of January we have our assessment week coming back around. For those of you who have bee with BBCF then you know what this is, and it is a great time to see the AMAZING level of change you have had in a short six months.  For those of you who have not done an assessment week with us yet PLEASE BE SURE TO BE HERE for the week.  You will get an awesome sense of where you are, and where you want to be by June of 2013. It also gives you the ability to set those NEW YEARS GOALS for 2013 - member we hate the word resolution. :-)


Clean and Jerk

10 minutes to find a 1 rep max


CrossFit Total

The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.


10 minutes

"Cindy" in essence but I want a full round every minute :-)

5 pull ups
10 push ups
15 squats

The following chart is a GUIDE ONLY. Please always note body mechanics, size, height, muscle mass etc. need to be taken into account this set of lifts. Just because a guy who weighs 200lbs hits a 1000lb CFT DOES NOT MEAN every man should!

Also this is in pounds not kilo's

Men's Class Rankings
114 228 395 468 646 836
123246 427 510 695 901
132265 461 546 745 848
148296 516 618 833 1061
165322 560 672 906 1149
181348 604 722 969 1245
198366 637 764 1017 1305
220385 671 807 1071 1373
242402 700 833 1102 1411
275413 718 856 1128 1441
319422 733 874 1150 1466
320+ 430 748 891 1169 1494
Women's Class Rankings
97134 231 270 370 480
105143 251 291 400 507
114155 269 314 426 537
123164 284 333 452 566
132173 302 351 473 594
148190 332 389 520 648
165206 357 417 560 709
181220 383 451 598 737
198237 412 474 630 788
199+ 250 434 506 662 826

Saturday 1, December 2012


31 min AMRAP

11 deadlifts 80/60kg
30 evil wheels (with the bar you are using for deads)
81 double unders / 81 air squats (rotate every other round)

We love you girl!

Thursday, November 29, 2012

HAHA a look back at BBCF

 Bahahahahaha Need I say more.
 SmithRidge shopping center and A.K.A pre BattleBorn CrossFit
 A big class in 08
 Mel rocking his serious face
Ahhhh the OG crew Mr. Fish, Mel, Chandler, Scott and lil ol me!
My weekend workout partners when it was just down and dirty!
 Oh Gawd I can't see.
 Mel and Gene talking some serious talk
 1st Crazy Run BBCF ever ran!
 Run a Muck 2009 - yes that is Coach Jason
 Matt after Run a Muck 2009 and it ended bad
 Chandler, Evan, Me and Mel rocking it for Run a Muck
Holy shit, yes that is Evan, me, Justin, Chandler and Mel for our first Moms on the Run 2009

Thursday 29, November 2012

So, today is one of those days you dread to see come. No, I am not talking about the metcon, though burpee's suck a whole shit ton. Today one of our family members had to move on to another gym. Breaks my heart, especially since she has been with me for 3+ years. Of course I understand, but I will miss you and your spit fire attitude, your never give up attitude, and your drive to live and live life to it's fullest. I LOVE YOU MELANIE RICHARDS!!!


See Monday (haha)


Snatch Technique



15 min EMOM

5 burpees
and finish the minute with squat cleans 60/40kg


Wednesday 28, November 2012




Bench press




This was my first "girl WOD" way back in 08 with one other person, Matt Hoff, and Drew Canavero as my coach. I could do RX'd weight of 30kg's, but getting my ass to the ball was damn ridiculous! I don't remember a time, but I'm sure it was like 3 hours and 10 minutes.
Thanks for the memories guys!

400m run
15 OHS 42.5/30kg

3 Reasons My Tri Athletes and Runners NEED to STRENGTH TRAIN

If you reflect on your year of triathlon training and competition, you will probably agree that you put in a ton of volume and intensity. Your body is thanking you for taking a few months off before you break it down again. This brings up a great opportunity to understand the importance of how to handle your offseason.
Of course, you will continue to swim, bike and run, only with a lighter intensity and possibly with less volume. One major component triathletes forget about during the offseason, however, is strength training.

Strength training is the key to your performance next year. This doesn’t mean hitting the weight room and hammering out bench presses. Your strength sessions should be focused on preparing your body for next year's volume, preventing injuries, and increasing your performance from the previous year.

Prepare for Next Year
Triathlon is taxing on the body, and if you don’t take the proper steps to prepare your body for the next season of triathlons, you will be disappointed in the outcome.
Think of your body as a machine, a highly sophisticated machine. This machine requires specific preparation in order to perform at its optimal level. Strength training is an extremely important element in keeping your machine’s components healthy and strong.
The components of your machine include your bones, ligaments, tendons, muscles and joints—all of which need to work together to create a well-oiled machine. Without strength training, you will be less efficient and more prone to injury. Prepare your body to manage pain and to give yourself the best possible chance for a healthy and fun triathlon season.

Prevent Injuries
As you know, triathlon is a sport that demands a great deal of volume. Most injuries develop from the continuous stress placed on the joints. Running and biking require the same joint actions over and over again. This can create an imbalance between certain muscle groups, which then leads to dysfunction in the joint. Strength training will help develop underactive or weak muscle groups, which can help develop optimal joint movements throughout the body.
You see it everyday when you are training. The runner who is hunched over and whose knees dive in at each foot strike. Or, the guy on the bike whose knees dart out every pedal stroke. These examples are common muscle imbalances that can be corrected through a proper strength training and flexibility program. The more you can limit or prevent muscle imbalances, the greater chance you have of being healthy year round.

Improve Performance

A proper strength training program will help increase lean muscle tissue and decrease body fat.
Added lean muscle tissue provides foundation, power, increased neuromuscular efficiency, increased metabolic efficiency and a decreased risk for injury. While decreasing your body fat has shown to increase your VO2Max. This allows you to process oxygen faster and provide the working muscles more of it.
Triathlon is an addictive sport. An addiction that will break you if you don’t train properly. Use this offseason to reflect on your previous year, analyze your races, and figure out where you could have improved.
Ask yourself this: “Did my performance program put me in the best position possible?” Challenge yourself to add strength training to your offseason performance program and reap the benefits at your future races. Enjoy the offseason!

Tuesday, November 27, 2012

Sunday Fun Run

Hey guys,

So it is that time of the year - shopping, eating, celebrating, and running cold ass 5k runs

This Sunday at 8am is the Red Nose Run to sign up.

We will be meeting at the Summit at about 7:20am

Wear your Santa clothes!!!!

Tuesday 27, November 2012




Strict press



Regional 2010 Utah #4


750m row
30 double unders
15 burpees

As done in Utah no scaling on double unders:-)

Monday 26, November 2012

Coach Travis is in the house with programming this week!!!! Love it!

He is giving you a little taste of our Utah Regional CF game WOD's from 2010 this week. So just know, those pics you see on the wall of Travis and I "smiling" yes same workouts!



Hollow rocks
4 count flutter kicks
Arch body rocks




Utah #3


Thrusters 42.5/30kg
Chest to bar pull ups
200m run after each couplet wearing a 20/10lb vest for entire workout.

Monday, November 26, 2012

Saturday 24, November 2012

New Years Resolutions

Now most of you know I don't realy believe in this type of life style change per say, but what I do believe in is all of you and your dedication to your fitness, health and families. So with that said, you have a month to really think of what BBCF and its coaching staff can help you change, tweak, fix for the year 2013.

Maybe you want to run a marathon, the Spartan race, a PR on a lift, clean up your diet completely. 

Get your booty back into the gym, any of these things could be your goal or someone you know.

Brainstorm and let's see what we all come up with.

Well we are here to help.

The board will be up in the first week of December for us, including the gym as a place to write down our "resolutions". With it up and visible your BBCF family will help you and me stay on track, so think, write, share, and lets make 2013 the year to kick some serious ass!


Friday 23, November 2012

Ahhhhh how we all feeling today?

I am doing pretty good and I have to say my Paleo fruit salad was FREAKING AWESOME!!!
Not that anything else I ate was Paleo besides the bird, oh and my deviled eggs, but ahhhhh it is so yummy!

Easy recovery WOD for everyone today!!

Strength: If you so choose to do so :-) don't get used to that it will never happen again. LOL

Back squats



20 min AMRAP

5 burpees
10 pull ups
15 push ups
20 sit ups

Thursday 22, November 2012


Turkey Twins
200m backwards
25 goblet squats
25 burpees
400m run
25 kb swings
25 wall balls
400m run
25 pullups
25 Turkish get ups
200m backwards
If needed rest 1-3 minutes


Much love BBCF!!!

Wednesday, November 21, 2012

Holiday Hours

9 am only


Wednesday 21, November 2012

Happy Birthday Brad!!!


Back squats



40m shuttle sprints
11 burpee pull ups
21 SDHP 42.5/30kg
72 air squats

Tuesday, November 20, 2012

Tuesday 20, November 2012


Handstand walks


Clean and jerk - from our 1 rep max a few weeks ago

2-2 @ 70%
2-2 @ 80%
1-1 @ 90%
1-1 @ 95%
1-1-1-1 @ 85%


50 KB swings 32/24kg
20 box jumps
15 toes 2 bar
50 KB swings

Monday 19, November 2012


Handstand walks - all week skill work follow progression to get to this point


Front squats - finding our 3 rep max today

3-3 light
3-3 medium
3 heavy


7 min AMRAP

10 KB snatch and lunge right hand - AHAP
10 KB snatch and lunge left hand - AHAP
10 wall balls

Rest 2 mins

7 min AMRAP

7 bar muscle ups (14 chest to bar pull ups)
30 double unders

Monday, November 19, 2012

1908 this was the thought, now 2012 and where are we?

In 1908, the book ‘The Way to Live was released.
Here is one of my favorite quotes from the book:
“It is a well known fact that the majority of men today are relatively weak, whereas the struggle for existence demands now more than at any previous epoch that we should all be strong!”
 George Hackenschmidt, aka The Russian Lion

Sunday, November 18, 2012

Happy Birthday Matt

Saturday 17, November 2012

Ohhhhh here it is the Saturday WOD you have all been waiting for!!!

800 single jumps
80 KB swings AHAP
80 walking lunges
600 single jumps
60 KB clean and jerk - 30 each side AHAP
60 evil wheels
400 single jumps
40 KB swings AHAP
40 walking lunges
200 single jumps
20 KB clean and jerk - 10 each side AHAP
20 evil wheels

Friday 16, November 2012


5 min AMRAP double unders


Bench press (what the)



5 four count burpees
10 double tap wall balls 20/16lb
15 pull ups
20 push ups

Thursday, November 15, 2012


There is NO 5 or 6pm class on Friday!!!

Back to normal schedule 9am on Saturday!

Thursday 15, November 2012


5 minute double under AMRAP


Back squats


10 minute EMOM (every minute on the minute)

3 squat cleans at 75-80% of your 1 rep max (we found this last week - told you to log it)

then right into

1.5 mile run

10 minutes and under - advanced and legit!
10-12 minutes - intermediate and kick ass!
12-15 minutes - beginner and my pace!

O.K. guys, I told you it was coming the metcon portion you see above will be hitting us at least once a week. The EMOM should be heavy, taxing and fatigued when you are done, BUT able to maintain FORM and INTENSITY throughout the allotted time. If it is not, you did not do prescribed, or we have not found your 1 rep max, and if you lost form you may of gone to heavy, it is O.K. to strip weight ladies and gentlemen. 

Finding our max on the following lifts is VERY IMPORTANT.

Back squats
Power cleans
Squat cleans
Clean and jerks

If you are missing any of these, talk to your coach and get IT DONE.

Wednesday 15, November 2012


5 minute double under AMRAP





Lurong Living Benchmark


20 burpees
20 kettlebell swings 24/16kg

Tuesday 13, November 2012


5 min double under AMRAP


Ovehead squats



15 power cleans 42.5/30kg
30 double unders

Happy birthday Kiki, and were going to miss you Jerri!!!

Monday, November 12, 2012


O.K. this is AWESOME!!!!

So Friday night the varsity boys played their second game in the Northern Nevada State Regional Finals and WON!!!!!  21-20 over McQueen.  This game was crazy, with four fumbles (on us I'm sorry to say) a missed field goal by hitting the uprights made by McQueen, some crap calling on both sides, but a STELLAR performance by our defense with a blocked kick and some huge 4th down stops.


So, with that said the boys play this Friday night at 6pm at Macky Stadium at UNR for Regional Champions against Reed.

Two things I am asking right now....

PLEASE, our boys have never made it this far and you all know my big old goofy boy Evan, so if you have no plans come out and ill up the stadium and show the Mustangs some support!!!!

Two, no class after the 4 on Friday.


Monday 12, November 2012

Compliments of Coach Rob Ord and his site:

To all current members and veterans of the United States Armed Forces

Do one or all of these in honor of those who serve.

100 Push Ups
100 Sit Ups
100 Squats
3 Mile Ruck with 50-75lbs Ruck

Row 5000 Meters
50 Pull Ups
75 Kettebell Swings (35/53)
100 Sit Ups
150 Squats

Run 1.5 Miles
50 KB Snatch – each arm (35/53)
Run 1.5 Miles
50 KB Snatch – each arm (35/53)

Run 1 Mile
100 Sit Ups
Run 1 Mile
100 Push Ups
Run 1 Mile
100 Kettlebell Swings (35/53)
Run 1 Mile
100 Pull Ups

Row 2500 Meters
5 Rounds of:
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats

Feel free to pick your favorite branch of the service to honor, or honor them all in the same day. 
Remember the sacrifices made by those that have served, or are currently serving in the cause of freedom.
Honor them with your support.

Saturday 10, November 2012

Yeah about Saturday WOD'S

Friday 9, November 2012

Hey hey hey it is Friday it is Damonte ranch Football day, it is a great day!
After my post and letting you all know how I feel, and the AMAZING amount of outpouring love and even some ideas on where to spin or become a "yogi" (bahahahahaha) I feel really good today. THANKS GUYS YOU NEVER CEASE TO AMAZE ME!


Bergner warm up


15 mins to find your 1 rep max clean and jerk



75 power snatch for time  - Lurong Living Challenge

Thursday, November 8, 2012

Quitting CrossFit - a Coaches Journey

So as I am sure most of you, all of you, some of you have heard me in the last week or so say that I quit CrossFit.  A few of you laugh it off, some of you believe I'm joking, I even got a "recharge" break comment, some of you are visibly worried, some of you have told me so.

I feel like I am going out on a limb here, and with another Living Social promotion running soon, I could be doing the gym a great disservice, but I need you all to know and understand what is going on with me.  So, if you don't want to know, that by the end of this I am sobbing uncontrollably, or that my heart is breaking by realizing that right now CrossFit is not the best fit for me, then STOP reading now. Go to the gym tomorrow, see my smiling face and my pat on the back for you and do your BEST, and know I watch you all walk out the door after your hour or so with me and feel a tremendous sense of pride I get to lay claim to the best group of athletes a coach could ever wish for!

PLEASE PLEASE PLEASE what you need to know and understand is that I am not quitting you, BBCF, or the belief that CrossFit is the best (if done right) hands down fitness program there is.

I will still be by your side laughing with you, taping your wounds, yelling for you to "drive", changing your weights out, screaming "good job", hugging you sweaty and disgusting, crying tears of joy when you come to me like many of you have and said I have changed your life, made you feel ways you hadn't in 20 years, that because of me I helped you become... or change... or grow... or see a new way of life that you had given up on so long ago. 

So you know, every time one of you comes to me and tells me I made a change in your life, I smile, I tell you how proud of you I am, thankful to be a small part if any in changes that have made you a better person, mate, physical specimen, motivator for others. Then I cry like a big old baby on my way home. I don't know why you feel I have done so much, I gave you the path, laid the foundation for you, but you all put the hard work the discipline the day in and day out to change. I held your hand and cheered you on knowing all along you had it in you, even if you didn't until the day you finally did know.

With that being said, I'm sorry to say I have lost that knowing, that I have it in me. I lost it a while ago, maybe last year before Fittest of the Sierras when my knee went and I tried to push through anyway, and then there in front of hundreds of people it went and I had nothing left, and so many of you asked me why I didn't place in the top 3, revenge my win from the year before. I felt like I had failed you all, to the point of vowing to never compete again, so I may never let any of you or me down again.  Maybe it went when a load of personal crap happened, maybe it slowly wained over years of over training and destroying myself to quiet the things raging in my own head. I truly cant pinpoint the exact moment I lost it, but I have lost it, and that is to be no effect on any of you, ever! I AM YOUR BIGGEST CHEERLEADER!

Watching so many of you over the last two weeks PR on lifts, multiple lifts, not just one but multiple - Adam PR'D on two lifts today, two!!!!!  Shaving minutes off of your Lurong Living Paleo Challenge benchmark workouts, watching my girls get bar muscle ups, is the greatest feeling in the world. Seeing the joy on your faces when you do it, the awe of realizing the potential you have, makes my heart soar for you all.  I will never give up that feeling or on you, that I can promise!!!

It was brought to my attention today that I motivate, drive you guys, I am looked up to, a desire to be like, and I can not thank you all enough for those kind words.

But if you may, what happens when there is not that coach there to drive me, to cheer me, to watch me falter and tell me the good there was in it, but what I need to do to correct it. To watch and help me PR, to watch me fail, and I feel OK with failing in front of that person, and not that my failure just let you all down. To make sure I am getting stronger and not over training, to talk about my diet, my goals, or to even find the path to what my goals may be.

Who is my coach? Who do I look up to? Who do I aspire to be like? Who keeps my demons in check? Who looks at me when I walk in the gym and ask if I am OK and maybe I need to take the day easy? (and yes, Gene, Jason, and Adam, I know that last question was loaded because you all have and I recognize it)

So, with this and all that written above - I want you to understand I am by no means quitting any of you, or my belief behind what BattleBorn CrossFit and its coaches stand for, I am taking a break to find what it means to me personally and to my level of fitness and desire. To find a coach or a partner to help me work through my stagnant points, to help me get stronger or more mobile, or faster, or whatever the hell I determine I need to do or become. I might go to a spinning class a few times a week, back squat heavy loads and nothing else, I may just let my body and soul recover as the more time I take off these last few weeks the more sore and tired my body becomes. Try to get my diet in check again, discover what proper nutrition can do for a body less working out. I have even toyed with the idea of good old conventional body building again. 

Whatever it is I choose, I WILL ALWAYS BE HERE FOR YOU! I will always be motivating and cheering and tough when you need me to be, and that person for you all to listen too. My credentials don't change, my desire to be more educated, to see your aliments fixed, your bodies stronger, those looks you give that in your head I know you are spewing words of yuckiness to me, but when your done and laying on the floor the look of lets call it "grat-love" (gratitude and love). None of that changes, and hopefully before you know it you will walk in and i will be WODing next to you again, with a smile and new found determination!


Thursday 8, November 2012


Bergner warm up


15 mins to find your 1 rep max on

Squat Cleans

Metcon: Coach Travis special


7 power cleans 60/40kg
7 push press 60/40kg
7 box jumps

Woot Woot nice WOD Coach!

Tuesday, November 6, 2012

Lurong Living paleo Challenge Final WOD'S

Wednesday 11-7-12

"Christine" at your new body weight

Friday 11-9-12


Monday 11-12-12

Lurong Living Burpee Kettlebell WOD

Wednesday 11-14-12

Final make up day for all three benchmark WOD'S

Tuesday 6, November 2012



Same - lol


15 mins to find your 1 rep max
Power Snatch


3 mins easy run
3 mins med run
3 mins fast run
Turn around and redline Back

Negative Split

Monday, November 5, 2012

Monday 5, November 2012


All week we will be going over the Bergener warm up


This week we find our 1 rep max on our Oly lifts

Power cleans

15 mins to find your 1 rep max BTW lots of PR's today - a few I can think of off the top of my head....

Jeird at 115kg
Ann 62.5kg
Jp from CrossFit Liberation hit 209lbs
Dodger Dave 65kg
JD 70kg
Chelsey 52.5kg
Racheal 52.5kg

Lots of new BBCF athletes and CF Lite getting beautiful form and technique down as well.


Ladder or Snake eyes - always equals 11
Thrusters 42.5/30kg
Pull ups

Friday 2, November 2012


Double unders


Make up any of your missed lifts this week, or if you know you could of gotten heavier on your 1 rep FIND IT!!!



The Chief  - one of my favorites (it is a shame I quit CrossFit)

5 rounds 3 minutes each round with a 1 minute rest between rounds of AMRAP

3 power cleans 60/40kg
6 push ups
9 air squats

Thursday 1, November 2012

Ahhhhh a second birthday WOD for the week. Ohhhhh yes, these are getting very hard to come up with different rep schemes that are OK!

Happy Birthday Ashley E. That is Ashl-EY E., not Ashl-EE E.



Bar Muscle ups


Strict Press (find your 1 rep max)

5-5 3-3-3 1-1-1


Ummmmm to be honest we didnt do what i had programmed in the book, so this is coming from memory and I didn't workout last week, so this could be something I made up thinking it was right. :-)


11 rolling pistol squats
1 K row (1000 m)
8 power cleans 60/40kg
7 jerks 60/40kg

Thursday, November 1, 2012

WTF - Girls can't do pull-ups??? REALLY!!!!

So a lot of you have already seen this, but I just needed to post it on the blog as a reminder to all my ladies HOW DAMN AWESOME YOU ARE!!!!

Even if your still using a band, you are kicking way more ASS than most!

I am proud of you (and you too my men) KEEP IT UP!!!!

You are all BEAST MODE in my book!

This column appears in the Oct. 28 issue of The New York Times Magazine.

The Well Column
Tara Parker-Pope on living well.
While the pull-up has been used by everyone from middle-school gym teachers to Marine drill instructors to measure fitness, the fact is that many fit people, particularly women, can’t do even one. To perform a pull-up, you place your hands on a raised bar using an overhand grip, arms fully extended and feet off the floor. (The same exercise, performed with an underhand grip, is often called a chin-up.) Using the muscles in your arms and back, you pull yourself up until your chin passes the bar. Then the body is lowered until the arms are straight, and the exercise is repeated. The Marines say a male recruit should be able to do at least 3 pull-ups or chin-ups, but women are not required to do them. In school, 14-year-old boys can earn the highest award on the government’s physical fitness test by doing 10 pull-ups or chin-ups: for 14-year-old girls, it’s 2.

To find out just how meaningful a fitness measure the pull-up really is, exercise researchers from the University of Dayton found 17 normal-weight women who could not do a single overhand pull-up. Three days a week for three months, the women focused on exercises that would strengthen the biceps and the latissimus dorsi — the large back muscle that is activated during the exercise. They lifted weights and used an incline to practice a modified pull-up, raising themselves up to a bar, over and over, in hopes of strengthening the muscles they would use to perform the real thing. They also focused on aerobic training to lower body fat.

By the end of the training program, the women had increased their upper-body strength by 36 percent and lowered their body fat by 2 percent. But on test day, the researchers were stunned when only 4 of the 17 women succeeded in performing a single pull-up.

“We honestly thought we could get everyone to do one,” said Paul Vanderburgh, a professor of exercise physiology and associate provost and dean at the University of Dayton, and an author of the study. But Vanderburgh said the study and other research has shown that performing a pull-up requires more than simple upper-body strength. Men and women who can do them tend to have a combination of strength, low body fat and shorter stature. During training, because women have lower levels of testosterone, they typically develop less muscle than men, Vanderburgh explained. In addition, they can’t lose as much fat. Men can conceivably get to 4 percent body fat; women typically bottom out at more than 10 percent.

So no matter how fit they are, women typically fare worse on pull-up tests. But Vanderburgh notes that some men struggle, too, particularly those who are taller or bigger generally or have long arms. This is related to an interesting phenomenon: if you compare a smaller athlete to an athlete who has the same exact build but is 30 percent bigger, the bigger athlete will be only about 20 percent stronger, even though he has to carry about 30 percent more weight.

“We’re a combination of levers; that’s how we move,” Vanderburgh said. “Generally speaking, the longer the limb, the more of a disadvantage in being able to do a pull-up. I look at a volleyball player and wouldn’t expect her to be able to do a pull-up, but I know she’s fit.”

Tuesday, October 30, 2012

Wednesday 31, October 2012


Today is a recovery day from strength, and we have a long WOD for the Lurong Living Paleo Challenge, as well as it being a HERO WOD. If after the metcon you want to work on some strength, choose LITE weight skill work on an Olympic lift.


25 min AMRAP

25 cal row
100 double unders
80 KB swings 24/16kg
100 air squats
60 push ups
100 double unders
40 sit ups
100 lunges
20 burpees

Results must be submitted by Sunday 11/04 11:59pm ET

Make no mistake, this workout will be a challenge, but we have added extra motivation for you to continue to push through barriers you once thought impossible. LuRong Living is proud to announce this week' Tribute WOD: Letendre. Your participation in this Tribute WOD honors Lt. Letendre and all those who have made the ultimate sacrifice in defending our freedom. When you tempted to stop, quit, or slow down, know that your temporary sacrifice honors the sacrifices that too many of our brothers and sisters have had to make to protect our freedom and way of life.
Lt. Brian Scott Letendre died May 3, 2006, while conducting combat operations against enemy forces in Al Anbar province, Iraq. He was assigned to the Marine Forces Reserve's Inspector and Instructor Staff, 1st Battalion, 25th Marine Regiment, 4th Marine Division, Plainville, Connecticut.

Who is Lt. Letendre?

In the family's statement, Letendre's parents, Milton and June Letendre, said "Several times throughout his life, Brian could have chosen the easier or more comfortable path, but he didn't," the statement read. "He . . . followed his heart to where he felt he could help make this world a better place."

Letendre trained at the Quantico Marine Base to become a military infantry officer. He was deployed to Okinawa, Japan; Guantanamo Bay, Cuba; and then to Kuwait in 2003. His son was born the day before he crossed into Iraq (March 19, 2003). He was with 1st Bn 2nd Marines in the battle for An Nasiriyah, Iraq where he earned the Navy and Marine Corps Commendation Medal with a Combat "V" for valor.

In 2006 Letendre volunteered for an 11-man "military transition" team that was to train Iraqi army recruits, who have been so relentlessly targeted by suicide bombers. Three weeks ago, the job took him to Tammin, in the Anbar province of Iraq -- the swath of desert west of Baghdad considered the heart of the Sunni Arab insurgent movement. Military officials did not specify where Letendre was in Anbar when the suicide bomber attacked. His survivors include his wife, Autumn, his 3-year-old son Dillon, his parents, and two brothers and those of us who were lucky to know him.

"For those who have fought for it, freedom has a taste the protected will never savor." -unknown

I know that Lt. Letendre would have never wanted a memorial workout named after him. He wasn't about being recognized or remembered. He wanted everyone to do their job to the best of their ability, and take pride in what they realize they can accomplish. So please, do this workout for every hero that has ever fallen in battle, those that were missing in action, and especially for those who weren't lucky enough to have a workout named after them. Real heroes are all around you. They are the old people behind the wheel on the freeway slowing you down. They are normal everyday looking people. Never underestimate anyone. Most importantly, don't underestimate yourself.



Tuesday 30, October 2012


Ring dips 3x10

Ring push ups 3x10


Back squats 1 rep max
5-5 light
3-3-3 medium
1-1-1 heavy PR hell yes!!!!


Main site WOD looked O.K.


50 pull ups
75 sit ups
50 OHS 35/22.5kg
75 double unders

Monday 29, October 2012

This week we will be finding our 1 rep max "respectively" on our power lifts.

Monday - deadlifts
Tuesday - back squats
Wednesday - recover
Thursday - strict press
Friday - make up


Headstand to a handstand



3 rep max - LOG ON YOUR CARD

5-5 light warm up
3-3-3 medium to heavy
3 PR max lift


Happy Birthday Mari!!!


12 min AMRAP

10 v-ups 24/16kg
29 burpees
85 KB swings 24/16kg

Friday 26, October 2012


Kettlebell Deck of Cards

Tuesday, October 23, 2012




Class times

7,8,9,10 am
and 4pm

COME IN YOUR HALLOWEEN COSTUME, or suffer the scary consequences (LOL I crack myself up)

Whatever your costume is, put it on, and come in for a great workout.


Scary Zombie
Bloody ghost
Silly kitty
or even
Donatello, the Teenage Mutant Turtle

Monday 22, October 2012

Two birthdays to include into today's workout. We have our beautiful Elyse who turned 22 yesterday, and our soon to be graduated senior Aj who turned 18 today.



Bar muscle ups - everyone had sooooo much fun last week. No really!


Snatch balance



10 hang cleans 60/40kg
21 burpees
90 single jumps
22 med ball sit ups
10 front squats 60/40kg
22 pull ups
94m Sprint
18 supermans 5/2.5kg

Sunday, October 21, 2012

Our Friend Mr Fructose!


This post is going to be dedicated to our friend Mr fructose.  He is generally seen as an acceptable choice because he is attained through the consumption of fruit, but he is also vilified for his evil form high fructose corn syrup.  Now read on as I take you through the fructose adventure!

Fructose (fruit sugar) is a monosaccharide found in many different plants it is a combination of glucose and sucrose.  In small amounts Fructose does not seem to pose significant problems, because our ancestors ate relatively small amounts of fructose, but the diet of today consists of much more fructose and thus can pose significant problems for overall health.

Fructose is processed in the liver and when too much is consumed it is no longer used as sugar and is converted to fats and is sent it into the bloodstream as triglycerides with uric acid and free radicals (reactive oxygen species) also being formed.  With high triglycerides comes a host of other issues including: heart disease, issues relating to appetite hormone regulation (weight gain), insulin resistance and non alcoholic fatty liver disease.

  • Triglycerides can build up and cause damage to liver function and when released into the bloodstream can contribute to the growth of plaque in the arterial walls. 
  • Uric acid can turn off the production of nitric oxide, which helps protect the artery walls from damage.
  • Free radicals can damage cell structures and enzymes.
Basically with the new low fat craze and the increased fructose consumption we have reached a conundrum, which is the fact that with high levels of fructose consumed, we get higher levels of triglycerides produced and in essence this puts us on a high fat diet.  Whoops!

We like to keep fructose consumption to a minimum.  A small handful of fruit (mostly berries) is fine and absolutely zero high fructose corn syrup!

Saturday, October 20, 2012

Saturday 20, October 2012

I love Saturday - You love Saturday - We all love Saturday!!!

"Deuce" - clever I know, I thought of it by myself

1 mile run
200 double unders or 600 singles

2 min AMRAPS of the following movements

Rope climbs
Wall balls
Kettlebell swings
Box jumps
Pull ups
Sit ups
Push ups

then (of course not done)

200 double unders or 600 singles
1 mile run

Friday 19, October 2012

Nic B. birthday is in effect today!

One of our youngest members, turning 17 today!


5x10 Ring push ups
3x8 Ring pull ups


Rack jerks



17 min AMRAP

10 strict pull ups
19 wall balls
9 snatch 42.5/30kg
5 OHS 42.5/30kg

10-19-95 and turns 17 today!

Friday, October 19, 2012

Steph's Journey from fat to fit!

Nothing is impossible: "Fat to Fit"!


I felt it was about that time to share with everyone my journey from "fat to fit"! Most of you reading this have only known me for the last couple years and know me as a fellow CrossFitter. What you may not know is that before I left Ohio in August 2010, needless to say i was very overweight and unhealthy!

I grew up competing in gymnastics and at 16 quit competitive gymnastics as a level 10. I finished out my high school years competing in a more relaxed environment for my school. After graduating, I coached for a couple years and by 20 was completely out of the gym. It was all down hill from there! There was lots of drinking with friends, fried bar food and NO working out! All fun! I won't bore you with the obvious, so fast forward to January of 2010.....

My parents had finally retired, the house was on the market and the thought of moving to a new state and having to start over where i knew absolutely NO ONE!, I started heeding the words my mom said... "Steph, you're not fat, but you've gained some weight." Well, i usually just rolled my eyes and went about my business. And i must say, I thank all my friends back home who always sugar coated for me and said, "Oh no, you look fine! You're not fat." The moving factor was sadly not enough motivation...

Ok, so I finally make it to Nevada and the new house has a beautiful in-ground salt water pool, and since I don't know anyone and have no intent on getting a job right away, I spend about a month swimming a couple hours everyday. That alone helped me lose about 10#. Well, unfortunately now, it's time to get a job. So I start working at Atlantis, where, minus all the mushy details, I meet Chandler, which took some work on my part but that's another story. Apparently, the way to that boys heart is by mentioning CrossFit and gymnastics in the same sentence and he's sold (sorry ladies, it won't work again though).

March 2011, I ventured to CrossFit where Chandler tried to kill me. My first WOD ended up as a 200m run, 15 KB swings, 10 Burpees and then 10 min posted outside against the wall, dizzy and about to pass out. LOL! After a little recovery, I went back in and redeemed myself by playing around with some old gymnastics. To Chandler's surprise I didn't give up and was in there again for round 2 a couple days later. Needless to say I became hooked!

So, those of us who know Chandler, know that he's a freak of nature and can do pretty much anything you throw at him. Well, I didn't want to be the girlfriend that couldn't keep up, so I stuck with it, he taught me Olympic lifts and I taught him gymnastics! (Yes, he should be crediting his gymnastics abilities to me!) While the hard work and regular time put into the gym each day was paying off, I needed more!

Phase 2: PALEO! Day 2 of having met Chandler, he invited me to a seminar: Mark Sisson's: Primal Blueprint. I was not interested, to say the least. It didn't last long, I got guilt tripped every meal, until i finally gave in. I didn't know how i was going to give up my breads and pastas! Eh, it wasn't too bad. I finally realized how much of a difference eating clean would help me keep getting closer to my goals!

Enough with the stories! I hope that I can provide a little inspiration, even if it's just one person! I look back now and realize how much I didn't care and I settled with the fact that I was going to be overweight. All i really needed was a little fire under my butt! While the numbers have changed, I know they mean nothing! I feel better about me, I have more energy, I have accomplished things -10k races, mud runs, Tough Mudder- things i never would have thought about doing. It has become a never ending journey and I still have a ways to go, but all the hard work, dedication, discipline, self  control, the overall lifestyle change, has and will continue to change my life for the better!

Oh and of course there are pictures to go with all this!!! =) Enjoy!
Last year of competitive gymnastics...

Thursday, October 18, 2012

Thursday 18, October 2012


3x10 pistol squats
3x5 bar muscle ups

*** Glad to see everyone having so much fun on todays skill work! Makes my heart smile.


We had so much fun on skill work today, some of us didnt finish - but hat is GREAT!



Strict Press



12 min AMRAP (thank Gawd I didnt make this 15)

15 KB swings 32/24kg
5 Goblet squats 32/24kg
10 upper cuts 24/16kg

Wednesday 17, October 2012


3x10 GHD sit ups ( GET A COACH TO SHOW YOU!!!)
3x10 Ring dips




Luron Living Paleo Challenge Performance WOD:

"Diane Ladder"

7 min AMRAP


rest 3 mins

"Grace on a bar"

7 min AMRAP

1 clean and jerk 60/40kg
3 chin ups

Tuesday, October 16, 2012

Tuesday October 16, 2012


3x30 hollow body rocks
3x30 arch body rocks
3x60 second plank holds


6 sets of

1 power clean + 2 front squats = 1 set
@ 80% of max, or as Coach Adam put it - and I love this "build up in weight till you suck, then drop weight, so you dont suck anymore."


100 double unders
15 KB swings AHAP
200m run
15 toes 2 bar

Monday 15, October 2012


3x10 chin ups strict
3x15 pull ups


Power snatch

Back squats


20 plyo push ups
20 sumo deadlifts 100/67.5kg
75 double unders
15 plyo
15 sumo
50 double unders
10 plyo
10 sumo
25 double unders
5 plyo
5 sumo



You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you.” – Walt Disney

Push through the pain, and conquer the obstacles. Regardless of what you think today, it wont matter 5 years from now. SO DON’T BE AFRAID! – Unknown

Even the greatest was once a beginner. Don’t be afraid to take that first step. – Unknown

Do you give as much energy to your dreams as you do to your fears? – Unknown

Think outside of the box, create your own path in life. “You laugh at me because I am different; I laugh because you are all the same.” ~ Daniel Knode

Why have you not broken from the pack? You’re playing it safe. Safe aint gonna get you sh!t in this world” -Stone Cold Steve Austin (WWE Superstar)

Don’t always scrape & search for compliments. Criticism is what builds character & strength! – Unknown

There’s a thin line between losing & winning. Losing breeds winners. The main recipe to success is through failures & hardships! –Unknown

Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Bill Gates, Michelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein. –Unknown

Many fear competition from others. But the biggest critic should be the person in the mirror. – Unknown

”Remember that everyone you meet is afraid of something, loves something, and has lost something.” – H. Jackson Brown Jr.


Waiting to develop courage is just another form of procrastination. The most successful people take action while they’re afraid! –Unknown

The pain you feel today is the strength you feel tomorrow. – Unknown

Life is short, fragile and does not wait for anyone. There will NEVER be a perfect time to pursue your dreams & goals. – Unknown

”When you want to succeed as bad as you want to breathe, then you’ll be successful.” –Eric Thomas

Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts. – Unknown

A heart is a muscle..and what do muscles do when they are torn? They grow back STRONGER! – Unknown

Remember that guy that gave up? Neither does no one else. – Unknown

”Nothing is impossible, the word itself says ‘I’m possible’!” -Audrey Hepburn

NEVER GIVE-UP: “So many people can be responsible for your Success. but only you are responsible for your failure.” – Unknown

There are two types of Pain in this world: Pain that hurts you, and Pain that changes you! –Unknown

Sometimes the wrong choices bring us to the right places. – Unknown

”Keep on going, and the chances are that you will stumble on something, perhaps when you are least expecting it. I never heard of anyone ever stumbling on something sitting down.” –Charles F. Kettering

If you can’t be criticized for it, it’s probably not remarkable. Are you devoting yourself to something devoid of criticism? – Unknown

“It’s human nature to start taking things for granted again when danger isn’t banging loudly on the door.” – David Hackworth

”You are afraid to die, and you’re afraid to live. What a way to exist.” – Neale Donald Walsch

”Sometimes the poorest man leaves his children the richest inheritance.” – Ruth E. Renkel

”Anything is possible. You can be told that you have a 90-percent chance or a 50-percent chance or a 1-percent chance, but you have to believe, and you have to fight.” – Lance Armstrong

“He who knows nothing is closer to the truth than he whose mind is filled with falsehoods and errors.” – Thomas Jefferson

its not up to you how you fall. Its up to you how far you let yourself fall and how long it takes you to get back up and stand on your own two feet” – Sr. Tac Jeffrey Mitchell

”The two most powerful warriors are patience and time.” …so remember: great achievements take time, there is no overnight success. – Leo Tolstoy

NO EXCUSES: 99% of the failures come from people who have the habit of making excuses. – Unknown

You cannot dream yourself into a character: you must hammer and forge yourself into one. Every successful person did, what no one else was willing to do! – Unknown

The so called negative feedback is often love in disguise. Take full advantage! – Unknown

You will get what you want, when you stop making excuses on why you don’t have it. –Unknown

Sunday, October 14, 2012

Saturday 13, October 2012


For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Friday 12, October 2012


Chin ups - strit

Pull ups - strict


Bench Press



150 burpees


Thursday, October 11, 2012

Thursday 11, October 2012


Ring push ups

Ring dips


Back squats



"Helen" - compare 4-1-12

400m run
21 KB swings 24/16kg
12 pull ups

Wednesday 10, October 2012

Lurong Living Paleo Challenge #2

8 minutes of pull ups with 6 attempts for as many reps as possible


Strict press



10 KB snatch 24/16 each arm
15 box jumps 30/24in
250m row

Tuesday 9, October 2012


3x30 hollow rocks
3x30 arch body rocks
5x10 L-sits






10 power snatch 50/30kg
10 over head squats
10 power cleans
10 thrusters
*** rest 60 seconds between rounds

Monday 8, October 2012

This week a rest on the shoulders from the Oly lifts - just good old power lifts :-)


4x5 back levers
4x30's handstand holds - chest to wall


Front squat



20-15-10-5 with a 400m run after each round

Kb swings 32/24kg
Toes 2 bar
Pull ups

Saturday, October 6, 2012

Saturday 6, October 2012

Saturday workout coming your way!

Had a few first timers today, and the return of a few who hadn't made it in for a while.


400m run
20 push ups
20 situps
20 squats
20 box jumps 24/20in

400m run
15 kb swings 24/16kg
15 deadlifts 60/40kg
15 dips
15 push press 20/10kg

400m run
10 power cleans 42.5/30kg
10 thrusters 42.5/30kg
10 kb snatch  24/16kg
10 burpees


Friday, October 5, 2012

Friday 5, October 2012



4x10 second front lever holds
4x10 strict chin ups
3x15 strict pull ups


Power snatch
2-2-2-2 @ 70%

Power clean
2-2-2-2 @ 70%




Deadlifts 102.5/70kg

Thursday 4, October 2012


Ring complex
1 strict chin up
1 strict muscle up
1 tuck sit hold 10'sec
1 inverted hold 5'sec

If you have no idea what this is, or have not gotten a muscle up yet - your doing chin ups, and ring dips


Squat snatch
2-2-2-2-2-2-2 @ 90%
3-3-3-3-3 @ 80%


Annie Gets Evil


Double unders
Evil wheels

Wednesday 3, October 2012

Lurong Living Paleo Challenge week 3 - how we feeling guys?

Lurong Living Paleo Challenge Performance WOD #1

5 minutes of double unders
***everytime you messed up, it was 3 burpees done right then and there.



Thrusters 60/40kg
Muscle ups

***3:1 ratio of pull ups and dips if you can not do muscle ups

Tuesday 2, October 2012


5x8 HSPU - hold the top for 5 seconds
4x12 ring dips
5x10 clapping push ups


Power clean
2-2-2-2-2-2-2-2 @ 90%


30-20-10 with 75 double unders between each round of movements

Burpee pull ups
Toes 2 bar
OH walking lunges 20/15kg - total reps between both legs

so, just in case 30 of all three movements, then 75 double unders, then 20 of all three with 75, and so on.

Monday 1, October 2012

It is October already???
It is so amazing to me how quickly time just flies by. Sometimes it makes me sad to think my baby will soon be leaving the house to start down the path of his own life, knowing that in his head right now he thinks how slow time goes by, to one day be sitting in front of his computer looking at his 16 year old wondering where his babies and his own life went. O.K., that is enough from me right now, but just wanted to share.


3x8 strict chin ups
3x8 strict pull ups
3x3 skin the cat


Power snatch
2-2-2-2-2-2-2-2 @ 90%


500 m row
30 KB swings    32/24kg
10 push press 70/52.5kg
50 wall balls 20/16lbs
400m run
50 KB swings 32/24kg
10 push press 70/52.5kg
30 wall balls 20/16lbs

Friday 28, September 2012


3x15 second false grip holds
5x6 second iron cross holds (I know)


Squat Clean Complex
1 squat clean + 2 front squats = 1 rep

4 @ 65%
3 @ 75%
2 @ 80%
4 @ 85%




Thrusters 42.5/27.5kg
Pull ups

*** If when you finish Fran you do not have that blood taste in your throat, like it would feel if you had just ran for your life from a saber tooth tiger - you didn't do it right ;-)

Thursday, September 27, 2012

Thursday 27, September 2012


4x10 ring push ups
5x10 sec planche holds any scale


Snatch complex:
1 power snatch + 1 hang snatch = 1 rep

at 75% 1 rep max


10 deadlifts 102.5/70kg
2 rope climbs
8 deadlifts
3 ropeclimbs
6 deadlifts
4 rope climbs
4 deadlifts
5 rope climbs
2 deadlifts
6 rope climbs


Way to go Matt RX'd all the way

Wednesday 26, September 2012



Hollow body rocks
Arch body rocks
Tuck crunch


Back squats

2-2-2-2-2-2 at 90% 5 rep max


5K RUN!!

Bahahahahahahahahaha you had to know it was coming with this wonderful weather change!

Tuesday 25, September 2012


Handstand complex


3 headstand touch and go
4 handstand pushups


Power clean and jerk




Toes 2 bar
KB swings 32/24kg
Ring dips

Monday 24, September 2012


5 min AMRAP

Double unders






Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.

Saturday 22, September 2012



7 clean and jerks 80/60kg
14 pull ups
21 GHD sit ups
77 double unders

then when all done with the 7 rounds

1400m run

Friday 21, September 2012


Strict chin up complex

8 pull ups + 6 chin ups
8 chin ups + 6 pull ups
10 pull ups - hold 5 second at top
10 chin ups - hold 5 second at top


Snatch balance



200m run
12 of each
OHS 50/30kg
Burpee box jumps 30in
Thrusters 50/30kg
200m run
9 of each of the above
200m run
5 of each of the above
200m run


Thursday 20, September 2012


3 x 12 Chin-ups in False grip ( Ring or Bar)

3 x 3 Pull-overs

5 x 10's Front lever holds ( any scale)


Snatch Deadlift 4 x 2 @ (85%) 1RM


5 rounds

4 power snatch @ 60% of 1RM

15 wall balls 20/16

15 Slam Balls 20/16

Wednesday, September 19, 2012

Wednesday 19, September 2012


4 x 10 Ring dips
4 x 15's Handtstand holds


Strict press



Squat Cleans @ 62.5/42.5kg
KB swings @ 32kg/24kg

Lurong Living Paleo Challenge:


75 snatch 35/15kg


Tuedsay 18, September 2012


3 x 35 Hollow Body rocks
3x 35 Arch body rocks
3 x 15 Strict toes to bar


Power Snatch 6 x 3 @ 85% of 1RM Power snatch

Back Squat: 6 x 2 @ 90% of 1RM Back squat


run 400m
row 400m
200 Double unders
run 200m
row 200m
100 Double unders

Monday 17, September 2012


Weighted Strict Pull-ups 3 x 8 with 40% of 1RM
Ring Support Hold 5 x 15's (Rings Turned out)


Hang Squat Cleans

4 x 4 @ 85% of 1RM


3 x
12 KB C&J @ 24/16kg each arm
20 KB Swings @ 24/16kg
12 KB Upper cuts @ 24/16kg each arm
20 KB Deck squats @ 24/16kg

LurongLiving Paleo Challenge WOD:

20 KB Swings 24/16kg
20 Burpees

Sunday, September 16, 2012

Lurong Living Paleo Challenge

Ok, so quick bits of info for our challengers

*we will do the first three benchmarks this week on Mon-Wed-Fri
*unless I missed something, I can take your measurements this weekend, I will be available at 8am Sat and 10am Sunday for 1 hour only both days.
*your photos, bring whatever your going to use to upload them, phone, camera etc. I will watch the photo be taken, it take it for you and approve your upload
*my awesome scale is not working, so were going off of the regular scale
*the weekly benchmark workouts will be held every Wednesday after the first three are completed this week
*if you miss the Wednesday WOD you will have to arrange a time with one of the coaches to make up for it
*We will hold a weekly meeting on Sundays at 5pm to discuss the prior week, and keep everyone accountable