Stretching and Mobility Classes

START NEXT TUESDAY AND THURSDAY AT 3PM.

COACH CHANDLER WILL BE IN THE GYM TO HELP COACH US ALL (YES THAT ESPECIALLY MEANS ME) THROUGH THE CORRECT MOBILITY AND STRETCHING TO HELP US BECOME STRONGER, AND HAVE MORE ABILITY IN PREVENTING OVER USE INJURIES!

ASSESSMENT WEEK - BE THERE!!!

Reminder next week is our assessment week.

Loads of fun, 1 rep max on our strength lifts, max vertical, pull ups etc.

You really do want to be here everyday next week!

Tuesday 29, May 2012

Happy Tuesday to you!

For some of us it is a Monday!

Skill:

Muscle ups/Pull ups

Strength:

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

Metcon: (thanks Cocah travis, I'm a tard)

5x
25 push press 35/22.5kg
50 double unders

Monday 28, Memorial Day 2012

Two classes at Virginia lake

7am
and
10am

Bring your vest if you want to do it in true form!

CrossFit Lite class will be held at 6pm at the gym.

Friday 25, May 2012

Today is the day all those practiced pistol squats come into play.

Skill:

Pistol squats

Strength:

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

Metcon:

3x

400m run
20 pistol squats - 10 each side
20 KB clean and jerks - 10 each side 24/16kg

Thursday 24, May 2012

Skill:

Pistol squats

Strength:

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

Metcon:

3x

3 minutes rowing
3 minutes rest

Score = lowest round meters

Wednesday 23, May 2012

Mid week, and its been a few days of couplets, and they are AWESOME!

Oh and speaking of awesome, I saw this a few days ago, and today I walked into the gym for 7am class, and right over to a nice pool of sweat, and I membered it!!

This is not sweat, it's LIQUID AWESOME!

Skill:

Pistol squats - still haha

Strength:

Deadlifts

5-5-5-3-2-5

Metcon:

21-18-15-12-9-6-3-6-9-12-15-18-21

Kettlebell swings 32/24kg
Push ups - on # 18 for me I thought "Damn, hand release push ups would of been even better!"

Hey all you BBCF Lite family members - WE ARE PROUD OF YOU!!!

No Matter How Slow Your Going Your Still Lapping All Those Sitting On The Couch!!!

Tuesday 22, May 2012

Skill:

Pistol squats - yeah so ummmm ok I suck at these!

Strength:

Squat cleans - catch it in the HOLE!

3-3-3-3-3

Metcon: - did this one a few weeks ago and loved it!

10-9-8-7-6-5-4-3-2-1

Power cleans 75% body weight
Pull ups

Few noteable events from this past weekend...

JB - an athlete of ours who has moved to Texas to become a paramedic and his finace of 8 years got engaged this past Friday night!

Congratulations you two!

Matt Hoff, Greg Beasley and Cory<3 all graduated from college this Saturday!

Beautiful job and well deserved by you both!

Coach Sean left us to return back to Colorado with Front Range CrossFit.

Sad to see you go, but so happy for you!

Michelle Cochran is on her way back home from her deployment in Afghanistan.

Cant wait to see you in the gym again!!

Last but not least, and I hope I didnt forget anything or anyone else...

Mel, Travis, Jason, Tegg, Mari and Kiki all attended the USA Weightlifting coaches course for Olympic Lifting. An amazing experience, with some "holy s%$t I've been doing the snatch all wrong" moments!

Thanks guys!!!

And one more thing, the spell check IS NOT BEING MY FRIEND on blogger - so if I missed anything, it's not my fault!

Monday the 28th Memorial Day - Class schedule

We will be holding two classes for our Memorial Day Murph.

7 am
and
10am

WE WILL MEET AT THE NORTH END OF VIRGINIA LAKE - NOT THE GYM.

We will also be holding our normal CF Lite class at 6pm on Monday.

:-)

Monday 21, May 2012

"Jag 28"

For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

Skill:

Pistol squats

Strength:

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

Saturday 19, May 2012

Ahhhh a Saturday WOD - ummmm unlike our normal Saturday WOD's.
Dont think any of you were prepared for this, its more a Sunday WOD with Coach Chandler and Steph. :-) No worries, great job Coach Brandon.

Metcon:

4x Partner WOD
1 min AMRAP each movement

HS walk
Double unders
Strict pull ups - 5 single unbroken is equal to 1 rep
Air squats

Friday 18, May 2012

Skill:

Toes 2 bar
Or
Knees 2 elbows

Strength:

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

Metcon:

12 min AMRAP

5 clean and jerks 60/40kg
10 toes 2 bar
20 double unders

Thursday 17, May 2012

Skill:

Toes 2 bar
Or
Knees to elbow
2x10
1 x AMRAP

Strength:

Power cleans
3-3-3-3-3

Metcon:

EMOM for 12 minutes
8 burpees
100m sprint

Oh dear hard this was rough!

Wednesday 16, May 2012

Skill:

Toes 2 bar
Knees 2 elbows
or
Hanging leg raises

Strength:

Back squats (if you didnt do them yesterday after Barbara)
5-5-5-3-2-5

or

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

Metcon:

800m run
21-15-9
Ring dips
Burpee box jumps 24/20in
HSPU
800m run

Programing today through Friday, compliments of Coach Brandon!

Nice job Coach. :-)

Tuesday 15, May 2012

Skill:

Toes to bar
or
Knees to elbows
2x10
1 set AMRAP

Strength:

Bench mark WOD today, so if your feeling up to it after the metcon - let's go!

Metcon:

"Barbara"

5x
20 pull ups
30 push ups
40 sit ups
50 squats
3 min rest

Score is your round times, minus the 3 minutes of rest.

We did set a 30 minute time limit on today, some of you were close and finished!!

Awesome job everyone!

MARK YOUR CALENDARS - It's gonna be a fun summer!!!

I posted A LOT of info for you tonight!

Scroll down, join all the workouts no matter what, if you can register or donate to any of them, you usually get a cool ass shirt from who the sponsors are.

We also have 31 Heroes coming up in August, but we can't register for that till June 1st, so be prepared for that link too!

Love you all, and thank you, peace out for the night!!!

Memorial Day - WOD at Virginia Lake

Coaches are still determining the times for Memorial Day, but the WOD will be held at Virginia lake, meeting in the North parking lot.

The story of "Murph"
(brief bio)

June 28th, 2005 In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005. Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid Crossfitter and would make sure he wore his body armor for this workout, which he started calling “Body Armor” After his death, the crossfit community renamed it, it would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul.
A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satelite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severly injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service menber to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam Home About Us Register Our Store Gallery Tribute Contact Us Memorial Day Murph May 28, 2012

What is "Murph"

"Murph" consists of the following:

◦1 Mile Run to start
◦100 Pull-ups
◦200 Push-ups
◦300 Squats
◦1 mile run to finish

For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got body armor or a twenty pound vest, wear it.

There are many variations available, so anyone can do their own version of Murph. Do not be discouraged if you can’t do the entire workout (Not many can). The idea is to challenge yourself and do a little more a little faster every year.

Why register and pay for "Murph"
Registration IS NOT REQUIRED TO BE A PART OF THIS HONORED WOD

As a result of your generosity and participation, three (3) very worthy veterans charities benefited, including Michael's own tax exempt charity, the LT Michael P Murphy USN Memorial Scholarship Foundation. As a result of the funds raised by Memorial Day Murph, the Foundation endowed and funded a continuing scholarship in Michael's name at Penn State University, Michel's alma mater.

Memorial Day Murph 2012 will again be benefiting very worthy charities which assist veterans causes, therefore the Murphy family encourages your participation in this very worthy cause. Our family hopes that if this year's MDM is as successful as 2011, not only will the veterans charities benefit, but also the Murphy Foundation will endow and fund a scholarship through the Special Operations Warriors Foundation in Navy SEAL LT Michael P. Murphy's name. We urge your participation in this very worthy cause "Memorial Day Murph 2012' and thank you for supporting our warriors who lay everything on the line each and every day and deserve our support

Link to register, read the stories, etc.
http://memorialdaymurph.com/memorialdaymurph_003.htm

Amanda Miller WOD - July 21st

Great girl. Great Cause. Demanding WOD.

I am posting this on behalf of the first annual Amanda Miller Memorial Wod.

You may know the workout "Amanda". 9-7-5 Muscle ups, and Squat Snatches. What you also likely know, is that this wod is named after Amanda Miller, a 2009 CrossFit Games competitor who lost her battle with melanoma in 2010.

Amanda exemplified the tenacity that we often want all of our CrossFitters to exhibit. She refused to allow "no" into her vocabulary. She was tough, full of life, and never gave up.

I am very excited to be hosting the first annual Amanda Miller Memorial Wod. This is a one-workout, online competition that will take place world-wide on July 21, 2012.

What is the purpose of this event?

1. To honor the memory of Amanda Miller - someone who exemplified how we should all attack our workouts. Non-stop tenacity.

2. To raise money for melanoma research - the Memorial Sloan Kettering Cancer center will be receiving the proceeds of money raised through the $20 registration fee. 100% of the proceeds will go to MSKCC.

3. To give athletes a chance to participate in an online competition that challenges every fiber of their athletic skill and strength while doing something to help change the world.

REGISTER LINK BELOW:

https://amandawod.com/event-registration/?ee=1

“Amanda” will be performed at BBCF on July 21st, 2012. “Amanda” consists of

9-7-5 Muscle Ups
Squat Snatches, #135/#95

The best time in each division (RX, scaled, Masters, etc) will win the division.

Divisions
RX Men/Women/Masters: 9-7-5 Muscle ups, Squat Snatches, (#135/#95)

Scaled Men/Women: 9-7-5 CTB Pullups, Squats Snatches (#115/#75)

Masters: Masters 45+ will have their own competition/prize category, but to be eligible to win, you must do the wod as RX’d. If you cannot do the wod RX’d, choose the scaled category. Competitors of any age will be eligible to win the scaled division.

Participant: 9-7-5 Pullups/Snatches, pick a weight that is challenging for you. Do CTB if able.


About Amanda

CrossFitter. Coach. Athlete. Navy Vet. Daughter. Friend. Sister.

Amanda was born in Melbourne, FL, in 1985. She grew up in Palm Bay, FL. She served the U.S. Navy, proudly serving as a Seabee for her country, including March to October, 2007 in Iraq.

Amanda graduated from College at Fort Belvoir, VA in the fall of 2009 from the toughest school offered to Seabees.While there, she earned the Ironman Award for physical fitness excellence, beating all her male classmates. Upon her graduation, she reported to NFELC, Port Hueneme, CA for duty as a MUSE Technician. Amanda excelled in the U.S. Navy. She earned many awards including Joint Service Commendation medal, Navy Achievement Medal, and a Flag Letter of Appreciation. She achieved rank of CE2(SCW).

Amanda had a passion for sports and exercise. She excelled at all she participated in… soccer, softball, track, and weight lifting. All this prepared her for Crossfit which was the perfect combination of exercise and sports for Amanda. Her greatest achievement was participating in the Crossfit Games at Aromas, CA July 10th – 12th, 2009 placing 55th out of all the women in the world. She also placed 6th at the Crossfit 2009 Mid-Atlantic Qualifiers April 25th – 26th, 2009 at Virginia Beach, VA to qualify for the Crossfit Games in California. She was also a Certified Crossfit Trainer.

Along her path of life she touched many that knew her as a loving, caring, beautiful, tough young woman. She lived life to the fullest, and was tough as nails.

One way to get to know her better is to read her blog.

From Amanda’s Mom, Donna Duncan:

“‘No’ or ‘can’t’ was not in my daughters vocabulary..for all that knew her they will tell you. . She was an inspiration to her father and I , even when she was little, she would never give up on anything until she could do it. ”

It’s with that in mind that we will prepare for and complete this wod. Tenancity. Don’t take “no” for an answer. That’s what Amanda would have insisted upon.

BBCF FAMILY MEMBERS - IT'S TIME!!!

The first annual Call Of Duty, Call For Life event is scheduled to take place on June 23, 2012 at the Mayberry Athletic Center:


http://www.AnswerTheCallForLife.com

The Event

Tactical Athletic Performance and CrossFit Initiative are collaborating to design 3 team challenges. Two challenges will be short course events. And the third challenge will be a long course event. Each will take place in the foothills of northwest Reno. Each 6-person team must use their strength, stamina, teamwork, and problem solving skills to complete the challenges. The rugged terrain of the foothills is a perfect testing-ground for teams to demonstrate their skill, fitness, and resolve. And tested they will be...

All participants, family and friends are invited to a BBQ to conclude the event where the hamburgers are being provided by Sierra Meat.

The focus of the day is answering our Call of Duty to our community. Answering our Call of Duty to those that need us to step up and do our part. It's a day you'll never forget when you meet the survivors and their families. And it's a day you'll cherish as we honor the angels that we've lost..

We already have two teams signed up (limited to 20 teams). This event promises to be incredibly fun, challenging, and rewarding.
All collected money goes directly to the Norther Nevada Children's Cancer Foundation.

Monday 14, May 2012

So excited, this weekend a few of us coaches are attending an Olympic lifting coaching certification put on by USA Weightlifting, and some amazing coaches from Catalyst Athletics, Glen Pendlay, and the California Strength team. Be looking for some new cues on your lifts in the next few weeks. :-)

Skill:

Toes 2 Bar or Knees 2 Elbows
2 x 10 at either then 1 x AMRAP

Strength:

Push press
5-5-5-3-2-5
or
Jerk (advanced)
3-3-3-3-3

Metcon:

Preview of our June 9th WOD -

"Hope"

3 x FGB style

Burpees
Power snatch 35/22.5kg
Box jumps 24/20in
Thrusters 35/22.5kg
C2B pullups
Rest

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

CrossFit for Hope will benefit St. Jude Children’s Research Hospital. The goal is to raise 1.7MM - one day's operating cost for St. Jude - to combat childhood cancer and other deadly diseases. Register to participate or find an athlete or affiliate to sponsor and join the fight.

BATTLEBORN IS A REGISTERED AFFILIATE - CLICK THE LINK< JOIN THE CAUSE, RAISE SOME $$$$ AND SEE YOU JUNE 9th!!!
https://hope.crossfit.com/

If you can't make it in for the workout, and would still like to help - here is our afiliate donation link.

https://hope.crossfit.com/sponsor?id=U54817

Saturday 12, May 2012

As sad as it is to see one of our Coaches leaving us, I know he is happy to be returning home to his original box.

We will miss you Sean, we have loved you as a coach, your knowledge and skill set, your desire to teach and coach - THANK YOU!!!

So, it is Saturday, and Brandon has been kicking our asses with some good workouts the last few weeks, I had one all planned out and ready for today (I know, not flying by the seat of my pants this Saturday), and then Coach Sean asked to program his last Saturday WOD - well heck yes I said. I knew it would be HEAVY, Olympic Lifts, NO Running, and overall an ass kicker in comparison to what we are used to doing.

Well, I wasnt wrong!!!

Friday 11, May 2012

MEN -
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOMEN -
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Thursday 10, May 2012

MEN -
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10' target)
90 Double-unders
30 Muscle-ups

WOMEN -
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups


***** Make note of your time when you finish the 150 wallballs, this is a benchmark WOD named Karen - so, you got another one under your belt. :-)

Strength:

Power cleans

3-3-3-3-3

Wednesday 9, May 2012

MEN -
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN -
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

Strength:

Strict press

5-5-5-3-2-5

BBCF leaders:

Men - Chris (10am) 7+27
Woman - Joanne 5+25

Tuesday 8, May 2012

Strength will come after the metcon today, and is optional depending on how you feel.

Skill: Rope climbs

Metcon:

MEN - Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps - 35KG
135 pound Snatch, 30 reps - 60KG
165 pound Snatch, 30 reps - 75KG
210 pound Snatch, as many reps as possible

WOMEN Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps - 20 KG
75 pound Snatch, 30 reps - 35KG
100 pound Snatch, 30 reps - 45KG
120 pound Snatch, as many reps as possible

BBCF top scores as RX'D

Andre - 66
Kristal - 55 (her first RX WOD)

Strength:
Back squats 5-5-5-3-2-5

Monday 7, May 2012

This week we will be completing the CrossFit Games 2012 Open Qualifiers First workout of the set - ummmm really this is the movement main picked? Curse you! :-)

Skill work: Rope climbs

Strength:
Bench press
5-5-5-3-2-5

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

Metcon:

7 min AMRAP Burpees

*jumping for a target with both hands, 6 inches above your out stretched vertical reach

BBCF highest scores
Tyler (10am)
116 Sarah (10am) 112
Nice job!

CF LITE - BBCF gradual introduction from Ramp up to Regular Class

We will be offering a trial program for our clients that are new to Cross Fit or have been training for a few months but would like to work on their fundamental skills. The class will consist of a dynamic warm up, skill review, new skill work, and a WOD that will be scaled appropriately for each client, followed by some cool down stretching. Classes will be an hour in length. The program is set up so that one class builds upon the next. If you have been challenged by the regular class or would just like an opportunity to improve upon your skill set this is the class for you. The workout programming will be different than our regular Cross Fit Classes. This class is geared toward our novice clients and our clients that just completed the Ramp Up program. The class will meet on Mondays, Wednesdays, and Fridays at 6pm. Contact:! alena@battleborncrossfit.com 1335 Airmotive Way Reno, Nv. (2 blocks North of the airport entrance) Please note any of my regular 6pm athletes. Keep coming, I will be there to run you through your regular WOD, while Gene runs our CF Lite class. Also, any BBCF athletes who want to come in for a lite WOD, please feel free.

Saturday 5, May 2012

Thanks to Coach Brandon for a KICK ASS workout!!

1 mile run - weighted optional 20lb vest
10 x
5 snatch 42.5/30kg
10 box jumps 24/20in
15 wall balls 20/16lb
1 mile run - weighted optional 20lb vest

Friday 4, May 2012

So, its time to put all that skill work this week into practice. We gotta love when it all comes together like this!!

Strength:

Power cleans
3-3-3-3-3

Metcon

7 min AMRAP

15 KB swings
10 KB upper cuts (5 to each side)
5 Turkish get ups
You only get one kettlebell, so this WOD is decided by the weight you know you can do your turkish get up with.

2 min rest

7 min AMRAP

10 KB snatch (5 to each side)
20 KB cleans (10 to each side)
10 KB goblet squats
You only get one kettlbell, so this WOD is decided by the weight you can snatch.

Thursday 3, May 2012

O.K. so, we had some outstanding scores for Cindy last week, so this week, we are doin a 10 minute version, BUT you have a partner counting your legit reps.  I know I PR'd on Cindy last week as well, but I know for damn well I had some push ups that were not to pretty, and if I had someone counting my reps after Coach jason went over the standards I might not of gotten that last round to PR on. ;-) 

Skill:

Turkish get ups

Strength:

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

Metcon:

Partner Cindy
10 min Amrap

5 pull ups - chin must clear the bar
10 push ups - flat back maintained through the entire range of movement, chest and chin touch the floor, full extension of arms locked out at the top of the push
15 squats - hip crease below parallel, full extension at top, hips open

You Are Beautiful

Editor's Note: This article was originally published on September 18, 2007.]

If I were feeling a little more lawless, I’d gather all the copies of Cosmo and Seventeen, douse them in kerosene, and strike a match. I’d throw in reams of print ads from Calvin Klein and watch with delight as Kate Moss’ stick-thin image was reduced to carbon. I’d add copies of Shape and Runner’s World until the flames reached toward the heavens, and then I’d crank call the editorial desk at Muscle and Fitness until they stopped publishing pictures of women on steroids.

I’d get the master tapes of America’s Next Top Model and dub over them with “Nasty Girls”, broadcasting the results on every television station in America. I’d skywrite “CrossFit.com” across the Boston skyline, and gently admonish the hoards of long distance runners trotting along the Charles River—with a bullhorn. I’d take every woman with mass media-induced ideals of beauty, and I’d show them what it really means to be beautiful. Beautiful women are strong and powerful. They are athletes, capable of every feat under the sun. They have muscles, borne of hard work and sweat. They gauge their self-worth through accomplishments, not by the numbers on the bathroom scale. They understand that muscle weighs more than fat, and they love the fact that designer jeans don’t fit over their well-developed quads. They know that high repetitions using light weights is a path to mediocrity, and “toning” is a complete and utter myth. They refuse to succumb to the marketers that prey on insecurity, leaving the pre-packaged diet dinners and fat-burning pills on the shelf to pass their expiration date. Beautiful women train with intensity. The derive self-image from the quality of their work and their ability to excel. They don’t wear makeup to the gym, and they wouldn’t be caught dead with a vinyl pink dumbbell. They move iron, they do pull-ups, they jump, sprint, punch, and kick, and they use the elliptical machine—as a place to hang their jump rope. They spend their weekends in sport, climbing walls, winning races, and running rivers. They laugh as they sprint circles around the unschooled, turning the image-obsessed into benchwarmers. Beautiful women don’t care if they’re soaked in sweat and covered in dirt, if their nails are chipped or their hair out of place. They care only about quality of life. Beautiful women are happy, healthy, and strong, and they’re right there beside me, tossing conventional beauty on the ever-growing flames of what used to be. Be beautiful. Jon Gilson is the owner of Again Faster.

Wednesday 2, May 2012

Skill:

turkish get ups

Strength:

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

Metcon:

7x
7 snatch 50/30kg
7 OHS 50/30kg
100m sprint

Tuesday 1, May 2012

Happy May 1st everyone.  I love it, the weather is getting nice, the flowers are blooming, the frogies are making a rucus in my backyard, ahhhh its good to be in Reno right now.

Skill:

Turkish get-ups

Strength:

Bench press
3-3-3-3-3
and
Front squats
3-3-3-3-3

Metcon:

12 min AMRAP

1 rope climb - 15 feet
15 push ups