Wednesday, February 29, 2012
Tuesday 28, February 2012
Skill:
Pull ups
Strength:
Back squats
5-5-5-3-2-5
***listen, if you can turn your head and chat with the people around you, you are not lifting heavy enough, you will not get any stronger, and your concern of hurting yourself from lifting heavy is unfounded, you will hurt yourself with improper form, and chatting when you lift instead of holding your breath and focusing on the movements. Just saying.
Metcon:
100 kb swings 32/24kg
50 double unders
100 kb upper cuts
50 double unders
Pull ups
Strength:
Back squats
5-5-5-3-2-5
***listen, if you can turn your head and chat with the people around you, you are not lifting heavy enough, you will not get any stronger, and your concern of hurting yourself from lifting heavy is unfounded, you will hurt yourself with improper form, and chatting when you lift instead of holding your breath and focusing on the movements. Just saying.
Metcon:
100 kb swings 32/24kg
50 double unders
100 kb upper cuts
50 double unders
Monday, February 27, 2012
Monday 27, February 2012
"Zimmerman"
Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 140kg
10 Handstand push-ups
U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.
Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 140kg
10 Handstand push-ups
U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.
Saturday and Sunday
Ok guys so we did workout both days, but at the same time myself with some help from a few others painted the gym. Sooooo, I don't remember what we did on Saturday. It had rounds, running, body weight and kettlebells in it though. :-)
Sunday was rowing, thrusters, wall balls and pull ups.
Sunday was rowing, thrusters, wall balls and pull ups.
Friday, February 24, 2012
Friday 24, February 2012
Today is a sad day....
It's been Hmmmmm I don't think ever since I "under" programmed a WOD. Today I did. :(
But don't be sad for long, figured out a better rep scheme and weight, so next week here we go!
Strength:
Power cleans - find your 3 rep max
3-3-3-3-3
Metcon:
15 min on the minute
3 burpees
3 power cleans 80% of max
3 dead lifts same weight as cleans
It's been Hmmmmm I don't think ever since I "under" programmed a WOD. Today I did. :(
But don't be sad for long, figured out a better rep scheme and weight, so next week here we go!
Strength:
Power cleans - find your 3 rep max
3-3-3-3-3
Metcon:
15 min on the minute
3 burpees
3 power cleans 80% of max
3 dead lifts same weight as cleans
Thursday, February 23, 2012
Fittest of the Sierra's
Fittest of the Sierra’s is the premier CrossFit competition in the Northern California/Nevada area. It is held annually in the Spring in South Tahoe Crossfit’s 5,000 square foot facility located below the snowcapped mountains of Lake Tahoe. Athletes compete to help local community projects and international humanitarian efforts.
The search is on once again to find the strongest man and woman of the Sierra Nevadas! In its third year, Fittest of the Sierra’s is stepping up to present an all Rx’d challenge of strength, speed and stamina.
Mark your calendars for Saturday, June 16th, 2012.
http://www.fittestofthesierras.org/
Mark your calendars for Saturday, June 16th, 2012.
http://www.fittestofthesierras.org/
This coming Saturday, and every Saturday through the OPENS competition
7:30am
For all competitors to validate their scores, and for those of us just wanting to have some fun with our BBCF family!!!
See you all there!
For all competitors to validate their scores, and for those of us just wanting to have some fun with our BBCF family!!!
See you all there!
Thursday 23, February 2012
Can anyone see the smile on my face as I program kettle bell workouts?
I know I say it every time we do a workout with these beautiful pieces of iron, but I just one more time want to reiterate how much I LOVE KETTLE BELLS!
Skill;
GHD situps (oh we should be so good at these now)
Strength:
Push Press
3-3-3-3-3
or
Strict Press
5-5-5-3-2-5
Metcon:
10-9-8-7-6-5-4-3-2-1
Kettle bell swings 32/24kg
Chin ups (can kip)
Burpees
I know I say it every time we do a workout with these beautiful pieces of iron, but I just one more time want to reiterate how much I LOVE KETTLE BELLS!
Skill;
GHD situps (oh we should be so good at these now)
Strength:
Push Press
3-3-3-3-3
or
Strict Press
5-5-5-3-2-5
Metcon:
10-9-8-7-6-5-4-3-2-1
Kettle bell swings 32/24kg
Chin ups (can kip)
Burpees
Wednesday 22, February 2012
Middle of the week, and were going to focus just a tiny bit on the middle of your body...
Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles
Strong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries.
Ok, so why CrossFit, or functional fitness?
Functional fitness exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasize core stability. For example, a squat to bicep curl is a functional exercise because it trains the muscles used when you pick up an object from the floor or a table. By training your muscles to work the way they do in everyday tasks, you prepare your body to perform well in a variety of common situations.
Functional exercises tend to be multijoint, multimuscle exercises. Instead of only moving the elbows, for example, a functional exercise might involve the elbows, shoulders, spine, hips, knees and ankles. This type of training, properly applied, can make everyday activities easier, reduce your risk of injury and improve your quality of life.
YEAHHHHHHHH BUDDDDDYYYY!
Skill:
GHD situps
Strength:
Back squats
5-5-5-3-2-5
Metcon:
4x
15 knees to elbows
15 hollow rocks
15 GHD situps or med ball sit ups
Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles
Strong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries.
Ok, so why CrossFit, or functional fitness?
Functional fitness exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasize core stability. For example, a squat to bicep curl is a functional exercise because it trains the muscles used when you pick up an object from the floor or a table. By training your muscles to work the way they do in everyday tasks, you prepare your body to perform well in a variety of common situations.
Functional exercises tend to be multijoint, multimuscle exercises. Instead of only moving the elbows, for example, a functional exercise might involve the elbows, shoulders, spine, hips, knees and ankles. This type of training, properly applied, can make everyday activities easier, reduce your risk of injury and improve your quality of life.
YEAHHHHHHHH BUDDDDDYYYY!
Skill:
GHD situps
Strength:
Back squats
5-5-5-3-2-5
Metcon:
4x
15 knees to elbows
15 hollow rocks
15 GHD situps or med ball sit ups
Tuesday, February 21, 2012
Tuesday 21, February 2012
Skill:
GHD sit ups
Strength:
Bench press
5-5-5-3-2-5
Metcon:
3x
Kettlebell clean and press AHAP
Strict pull ups
1 x kb c&p each arm
1 strict pull up
2 x kb c&p each arm
2 strict pull ups
3 x kb c&p each arm
3 strict pull ups
4 x kb c&p
4 strict pull ups
5 x kb c&p
5 strict pull ups
rest 1 minute
GHD sit ups
Strength:
Bench press
5-5-5-3-2-5
Metcon:
3x
Kettlebell clean and press AHAP
Strict pull ups
1 x kb c&p each arm
1 strict pull up
2 x kb c&p each arm
2 strict pull ups
3 x kb c&p each arm
3 strict pull ups
4 x kb c&p
4 strict pull ups
5 x kb c&p
5 strict pull ups
rest 1 minute
Monday 20, February 2012
Happy Monday!!!!
Skill:
GHD sit ups
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
3x
20 pull ups
20 box jumps 24/20in
400m run
20 squats
20 push ups
Skill:
GHD sit ups
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
3x
20 pull ups
20 box jumps 24/20in
400m run
20 squats
20 push ups
Monday, February 20, 2012
Saturday 18, February 2012
Sometimes I can post the pic, sometimes I cant! Today I could not. :0(
800m run
50 wall balls 20/16
25 HSPU
800m run
50 box jumps
25 - 4 count push ups
800m run
50 hollow rocks
25 pistol squats
800m run
50 GHD situps
25 pull uos
:-)
800m run
50 wall balls 20/16
25 HSPU
800m run
50 box jumps
25 - 4 count push ups
800m run
50 hollow rocks
25 pistol squats
800m run
50 GHD situps
25 pull uos
:-)
Saturday, February 18, 2012
Friday 17, February 2012
Skill:
Kettlebell snatch
Strength:
Back squats
5-5-5-3-2-5
Metcon:
5 min easy run
5 min moderate run
5 min fast run
Turn around and red line back.
Kettlebell snatch
Strength:
Back squats
5-5-5-3-2-5
Metcon:
5 min easy run
5 min moderate run
5 min fast run
Turn around and red line back.
Thursday, February 16, 2012
Thursday 16, February 2012
Have I ever told you I love kettlebells?
I mean really stressed how amazing I think they are?
Well, just in case - I LOVE KETTLEBELLS!!!
Strength:
Strict press
5-5-5-3-2-5
Metcon: this weeks skill work coming into play
7x
In 1 min you must complete
10 kb swings
10 kb cleans - 5 each arm
10 kb snatch - 5 each arm
Rest 1 min
Weight is AHAP.
If you don't get all 30 reps in the minute, 5 burpee penalty.
I mean really stressed how amazing I think they are?
Well, just in case - I LOVE KETTLEBELLS!!!
Strength:
Strict press
5-5-5-3-2-5
Metcon: this weeks skill work coming into play
7x
In 1 min you must complete
10 kb swings
10 kb cleans - 5 each arm
10 kb snatch - 5 each arm
Rest 1 min
Weight is AHAP.
If you don't get all 30 reps in the minute, 5 burpee penalty.
Wednesday 15, February 2012
Strength:
Bench press
5-5-5-3-2-5
Metcon:
"Black jack"
Push ups
Sit ups
So, its just like the good old gambling game.
Black jack always equals 21.
Start with 20 push ups, 1 sit up, then 19 and 2, 18 and 3, 17 and 4, all the way down till you finish with 1 push up and 21 sit ups.
Scaled version "Snake eyes" always adds up to 11
Oh and yes, I did plan heavy bench on the day we do 200+ push ups.
Bench press
5-5-5-3-2-5
Metcon:
"Black jack"
Push ups
Sit ups
So, its just like the good old gambling game.
Black jack always equals 21.
Start with 20 push ups, 1 sit up, then 19 and 2, 18 and 3, 17 and 4, all the way down till you finish with 1 push up and 21 sit ups.
Scaled version "Snake eyes" always adds up to 11
Oh and yes, I did plan heavy bench on the day we do 200+ push ups.
Tuesday, February 14, 2012
Tuesday 14, February 2012
Ahhhhhh it is Valentine's day, and some of my most loyal members birthdays! I remember the day the two of you walked in to talk to me about CrossFit, and the thanks you have given me. Well, thank you, your both an amazing addition to my life, let alone our BBCF family.
Strength:
Power cleans
3-3-3-3-3
Metcon:
Dodger Dave
7 min AMRAP
1 Deadlift 120/80kg
9 toes to bar
5 HSPU
9 Pull ups
Rest 2 mins
Chris <3
7 min AMRAP
1 clean and jerk 60/40kg
9 power cleans
6 hang cleans
3 squat cleans
HAPPY BIRTHDAY DAVE AND CHRIS! I LOVE YOU BOTH!
Strength:
Power cleans
3-3-3-3-3
Metcon:
Dodger Dave
7 min AMRAP
1 Deadlift 120/80kg
9 toes to bar
5 HSPU
9 Pull ups
Rest 2 mins
Chris <3
7 min AMRAP
1 clean and jerk 60/40kg
9 power cleans
6 hang cleans
3 squat cleans
HAPPY BIRTHDAY DAVE AND CHRIS! I LOVE YOU BOTH!
Monday 13, February 2012
Skill:
Kettlebell snatch
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
15 min AMRAP
7 Push press 60/40kg
10 OHS 60/40kg
15 GHD situps
Once again, happy Monday! Lol thanks Travis
Kettlebell snatch
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
15 min AMRAP
7 Push press 60/40kg
10 OHS 60/40kg
15 GHD situps
Once again, happy Monday! Lol thanks Travis
Monday, February 13, 2012
PALEO POTLUCK Saturday the 18th!!!
Hey guys its that time!!!
Saturday February 18th 2012 at noon.
Bring your favorite Paleo dish, and a copy of the recipe.
Our very own Jody is going to takes the recipes and copy them for everyone who shows up, so we can start our own BBCF Paleo book!!
Jody rules!
Let us know your coming and with how many, Jason and I are taking care of the bbq and meat!!!
You can post on here, or on the white board at the gym.
MMMMMMM FOOOOODDDD!!!!
Saturday February 18th 2012 at noon.
Bring your favorite Paleo dish, and a copy of the recipe.
Our very own Jody is going to takes the recipes and copy them for everyone who shows up, so we can start our own BBCF Paleo book!!
Jody rules!
Let us know your coming and with how many, Jason and I are taking care of the bbq and meat!!!
You can post on here, or on the white board at the gym.
MMMMMMM FOOOOODDDD!!!!
Saturday, February 11, 2012
Saturday 11, February 2012
Elizabeth –
400 m Run
21 Squat Cleans 42.5/27.5kg
21 Ring Dips
Angie –
20 Pullups
20 Pushups
20 Situps
20 Squats
Kelly –
400 m Run
30 Box Jumps
30 Wall Ball Shots
Fran –
21 Thrusters
21 Pullups
Helen –
400 m Run
21 Swings 24/16kg
12 Pullups
Grace –
30 Clean and Jerks
Nancy -
400m
15 OHS
TIME!!!
400 m Run
21 Squat Cleans 42.5/27.5kg
21 Ring Dips
Angie –
20 Pullups
20 Pushups
20 Situps
20 Squats
Kelly –
400 m Run
30 Box Jumps
30 Wall Ball Shots
Fran –
21 Thrusters
21 Pullups
Helen –
400 m Run
21 Swings 24/16kg
12 Pullups
Grace –
30 Clean and Jerks
Nancy -
400m
15 OHS
TIME!!!
Friday 10, February 2012
Strength:
Snatch
3-3-3-3-3
or
1-1-1-1-1-1-1
Metcon:
3x
7 squat cleans 50/30kg
14 pull ups
21 push press 50/30kg
100m Sprint
Rest 1 minute
Snatch
3-3-3-3-3
or
1-1-1-1-1-1-1
Metcon:
3x
7 squat cleans 50/30kg
14 pull ups
21 push press 50/30kg
100m Sprint
Rest 1 minute
Thursday, February 9, 2012
Thursday 9, February 2012
OK, I promise I did not program the week from hell on purpose. In my mind Tuesday would of been a much shorter workout. :-)
Strength:
Deadlifts:
5-5-5-3-2-5
Metcon:
RX - 50-40-30-20-10
Kettlebell swings - manageable weight
Kettlebell uppercuts - manageable weight
Kettlebell clean and jerk - manageable weight
Scaled - 25-20-15-10-5
same movements same weight premise
Strength:
Deadlifts:
5-5-5-3-2-5
Metcon:
RX - 50-40-30-20-10
Kettlebell swings - manageable weight
Kettlebell uppercuts - manageable weight
Kettlebell clean and jerk - manageable weight
Scaled - 25-20-15-10-5
Wednesday, February 8, 2012
Wednesday 8, February 2012
Ah the weather outside is frightful, but the ..... OHHHHH wait, the weather outside is delightful!!! So, lets get a run or 4 in with some other stuff.
Strength:
Strict press:
5-5-5-3-2-5
Metcon:
4x
400m run
400 single jump ropes
400m row
Love this one!
Strength:
Strict press:
5-5-5-3-2-5
Metcon:
4x
400m run
400 single jump ropes
400m row
Love this one!
Tuesday, February 7, 2012
Skill:
Kettle bell clean & jerks
Strength:
Bench press
5-5-5-3-2-5
Metcon:
4x
15 reps of 4 count burpees - a little concoction all of my own. There is a YouTube video by the same name, but not this movement, sooooo if you think of a better name for ours let me know.
15 wall balls 20/16lb
15 HSPU
Ouch shoulders are FRIED!!!
Kettle bell clean & jerks
Strength:
Bench press
5-5-5-3-2-5
Metcon:
4x
15 reps of 4 count burpees - a little concoction all of my own. There is a YouTube video by the same name, but not this movement, sooooo if you think of a better name for ours let me know.
15 wall balls 20/16lb
15 HSPU
Ouch shoulders are FRIED!!!
Monday, February 6, 2012
Runs, Events, Teams
Hey guys, we have got the team for the following events set up, follow the link and get signed up...
Climb The Legacy
April 15th 2012
https://secure3.convio.net/ala/site/TRR/139871212
BattleBorn CrossFit is the team!!!
Tough Mudder
September 2012 at Northstar!!
You have been invited to join the BattleBorn CrossFit Team as a Tough Mudder Norcal (Tahoe) 2012- Saturday & Sunday participant
Please visit this link to to join the Team:
https://www.RaceIt.com/register/groups/join.aspx?event=9424&id=1295356&group=117101&pcode=
Set us up for Saturday at 9:20 start time
Password: BBCF2012
Climb The Legacy
April 15th 2012
https://secure3.convio.net/ala/site/TRR/139871212
BattleBorn CrossFit is the team!!!
Tough Mudder
September 2012 at Northstar!!
You have been invited to join the BattleBorn CrossFit Team as a Tough Mudder Norcal (Tahoe) 2012- Saturday & Sunday participant
Please visit this link to to join the Team:
https://www.RaceIt.com/register/groups/join.aspx?event=9424&id=1295356&group=117101&pcode=
Set us up for Saturday at 9:20 start time
Password: BBCF2012
"Rahoi"
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
Thruster, 6 reps 42.5/30kg
6 Bar-facing burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
Thruster, 6 reps 42.5/30kg
6 Bar-facing burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
Saturday 4, February 2012
WOW, thank you to everyone who came in on Saturday it was a HUGE class!
Team WOD - AWESOME!!!
Each person on the team will start at a station, complete their task and move on to the next station. When getting o next station if their team mate is not done, you will o flutter kicks until the other team mate has completed their movements.
2x
Station 1
10 box jumps
25m prowler push 50kg
5 tire flips
25m prowler push 50kg
Station 2
100m Over head walking lunges 20/10kg
Station 3
3 rope climbs
20 pull ups
Station 4
20 dead lifts 60/40kg
15 squat cleans 60/40kg
10 snatch 40/20kg
Station 5
800m run
It was a good one that is for sure, we had 5 teams and a few extra. ;-)
15 squat cleans
Team WOD - AWESOME!!!
Each person on the team will start at a station, complete their task and move on to the next station. When getting o next station if their team mate is not done, you will o flutter kicks until the other team mate has completed their movements.
2x
Station 1
10 box jumps
25m prowler push 50kg
5 tire flips
25m prowler push 50kg
Station 2
100m Over head walking lunges 20/10kg
Station 3
3 rope climbs
20 pull ups
Station 4
20 dead lifts 60/40kg
15 squat cleans 60/40kg
10 snatch 40/20kg
Station 5
800m run
It was a good one that is for sure, we had 5 teams and a few extra. ;-)
15 squat cleans
Friday 3, February 2012
End of the week, gonna throw in our skill work!
Metcon:
15min AMRAP
25 hollow rocks
15 toes 2 bar
5 turkish get ups
Metcon:
15min AMRAP
25 hollow rocks
15 toes 2 bar
5 turkish get ups
Thursday, February 2, 2012
Thursday 2, Febuary 2012
Skill:
Turkish get ups
Strength:
OHS
3-3-3-3-3
Metcon:
3x
100 double unders
7 deadlifts 120/80kg
14 burpees
Quick and tooooo the point!
Turkish get ups
Strength:
OHS
3-3-3-3-3
Metcon:
3x
100 double unders
7 deadlifts 120/80kg
14 burpees
Quick and tooooo the point!
Wednesday 1, February 2012
Skill:
Turkish get ups
Strength:
Back squats
5-5-5-3-2-5
Metcon:
Fight Gone Bad
3x
1 min at each movement for a total score
Row (calories)
Wall ball 20/16
SDHP 35/25kg
Box jumps 20in
Push press 35/25kg
REST
Turkish get ups
Strength:
Back squats
5-5-5-3-2-5
Metcon:
Fight Gone Bad
3x
1 min at each movement for a total score
Row (calories)
Wall ball 20/16
SDHP 35/25kg
Box jumps 20in
Push press 35/25kg
REST
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