Monday, July 30, 2012

Skill:
Fundamentals of the Power Clean

WOD:

Ship

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, MB, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

 Nine rounds of:

• 185 pound Squat clean, 7 reps
• 8 Burpee box jumps, 36" box

(35min cap)

Thursday 26, July 2012

Skill:

Snatch from the knees

Strength:

Deadlifts

5-5-5-5-5

Metcon:

2 mins at each movement

Rowing - goal 500m
Pull ups - goal 30
Tire flips - goal 15
Wall balls - goal 40
Kettlebell swings - goal 50
Burpees - goal 30
Box jumps - goal 40
Hollow rocks - goal 40

Wednesday 25, July 2012

Skill:

Snatch balance

Strength:

Over head squats

2-2-2-2-2-2-2-2

Metcon:

4x

200m medicine ball run 20/16lb
1 rope climb
10 thrusters 42.5/27.5kg

Thanks to coach Gene for this one.
Great workout, short intense, and carrying a med ball is a pain.

31 Heroes!!!! August 4, 2012

In less than two weeks we will be attending the second annual 31Heroes WOD at CrossFit Initiative — an event dedicated to honoring the 31 Heroes who died in the Chinook helicopter crash on August 6, 2011. All funds raised in 2012 will directly benefit the families of fallen veterans as well as the memorial funds of each of the men killed in action August 6, 2011.


I hope you’ll join us for the workout. To register to participate at our gym, just to the following page at 31Heroes.com:

http://www.31heroes.com/location/?gym=69

Complete the necessary information, and submit your payment. Please remember it will take approximately ten days to get your shirt, so sign-up early so you can rock your 31Heroes shirt during the WOD. You can also make additional donations on the same page, and they will be credited to our affiliate.

Let’s help The 31Heroes Project continue to show military families that their families sacrifice and dedication is not forgotten.

Please note, we will be going to CFI for our fourth CrossFit community charity event.  This is a great partner workout, and lets get as many registered as we can, and show the Reno, Sparks, Tahoe community which gym has the most pride in our fallen Heroes!

Also, IT IS NOT MANDATORY THAT YOU SIGN UP OR REGISTER FOR THE EVENT - though we would love for you too, just come show your support and get your regular Sat ass kicking WOD on!

Tuesday 24, July 2012

Skill:

Olympic lifts

Strength:

Bench press

5-5-5-5-5

Metcon:

3x

15 hang cleans 60/40kg
12 deadlifts
9 front squats
6 push jerk

This workout weight will be determined by your front squat guys.

Also, I rewrote this WOD at least 5 times before deciding on this as the final, and I gotta say it was perfect!!!

Note: BRING SOCKS, LONG PANTS, SHIN GUARDS, I don't know, but be prepared!

Monday 23, July 2012

Skill:

Olympic lifts

Strength:

Front squats
3-3-3-3-3

Metcon:

TUMILSON


Eight rounds of:

■Run 200 meters
■11 Dumbbell burpee deadlifts, 60 pound dumbbells

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed.


He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

21 DAY CHALLENGE - coming to an end!!

OK, so we are at the end of our challenge. I hope everyone feels great, lost some of whatever it was they were looking to loose, inches, pounds, body fat.

So re-weigh (is that even a word?) and measurements...

I will be in for you to please schedule a 15 min appointment with me following.... Respond via email with your time slot please.

Monday 11am-12pm, 3pm-4pm
Tuesday 3-4pm
Wednesday 8am-9am, 11am-12pm, 4pm-5pm
Thursday 8am-9am, 4pm-5pm
Friday 11am-12pm

Saturday July 21st AMANDA WOD!!!! Come one Come ALL!

On Saturday July 21 BattleBorn CrossFit will be hosting the Amanda Miller memorial WOD to represent a great person and an indomitable spirit!  This is a great way to get involved in the CrossFit community in Reno as well.  Affiliates from all over the area will be representing their respective boxes and contributing to the all around good time that is to be had.

The story:

Amanda Miller competed in the 2009 CrossFit games and sadly, lost her battle with cancer less than one year later.

In 2010, the first WOD of the 2010 Games was dedicated to her and now “Amanda” is known as one of the gold-standard for fitness and tenacity in all of CrossFit.

This single-wod, online competition allows athletes to train for and compete in a workout that raises awareness of cancer in children, and to attack a workout that is difficult and extremely challenging, with the same fight, tenacity and determination that Amanda Miller brought to everything she did.

Registration Fee: $20.00 for all competitors and participants. No pledges or fundraising required. Just register, and prepare to crush the wod on July 21, 2012!

www.amandawod.com to register

There will be a Paleo potluck to follow, BE SURE TO BRING YOUR FAVORITE DISH and the WOD will be as follows:

Rx:
9-7-5
Muscle Ups
Squat Snatch 135#/95#

Scaled:
9-7-5
C2B Pull-Ups
Squat Snatch 115#/75#

Friday 20, July 2012

Strength:

Front squats
3-3-3-3-3

Metcon:

12 min AMRAP

5 power cleans 60/40kg
5 push press 60/40kg
10 knees to elbows
20 double unders

Thursday 19, July 2012

Strength:

Back squats

5-5-5-5-5

Metcon:

7 rounds 1 min of work, followed by 1 min rest (so 13 mins total)

Minutes 1-3-5-7-9-11-13

10 kb swings AHAP
5 kb cleans - each side AHAP
5 kb snatch - each side AHAP
*** if you don't complete all the reps in the work minute, 5 burpees at the end of the workout for each round missed.

Wednesday 18, July 2012

Strength:

Back squats
5-5-5-5-5

Metcon:

Tabata Something Else

Pull ups
Push ups
Sit ups
Squats

Tuesday 17, July 2012

Skill:

Prowler push

Strength:

Deadlifts
5-5-5-5-5

Metcon:

10 wall balls 20/16lb
50 box jumps 24/20in
20 wall ball
40 box jumps
30 wall ball
30 box jumps
40 wall ball
20 box jumps
50 wall bal
10 box jumps

Monday 16, July 2012

Skill: Prowler push

Strength:
Ummmmm don't know wasn't here - LOL

Metcon:

5x
200m sprint
10 tuck jumps
10 plyo push ups
10 KB snatch 24/16kg

Saturday 14, July 2012

Ahhhhhh it is Saturday, and I am not here! This is my sad face, and my butt getting bigger as we speak!!!

:-(
Don't know how to draw a butt so just take my word for it!

CrossFit Games WOD:

Team Triplet

Three mixed gender pairs must complete in order:

Row 750m while front rack held (clean or front squat position just no squat) 97.5/67.5KG
50 burpees while OH position held (again no squat - hold close or wide grip) 62.5/42.5KG
50 thrusters 42.5/30KG while dip support is held

Friday 13, July 2012

Skill: By this point we should be prepared for a few rounds of some solid strength.

Strength:
3x AMRAP

Metcon:

"Griffi"

2x
400m run
200m run b

Thursday 12, July 2012

Skill:

Strict pull ups

Strength:

Snatch grip dead lifts
5-5-5-5-5

Metcon:

"Jackie"

1000m row
30 thrusters
30 pull ups

Wednesday 11, July 2012

Skill:

Strict pull ups

Strength:

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

Metcon:

3x
100 double unders
50 kb swings 32/24kg
25 goblet squats

Tuesday 10, July 2012

HAPPY BIRTHDAY COACH JASON!!!!

Skill:

3 x AMRAP strict pull ups - see Monday for specific instructions

Strength:

Strict press

3-3-3-3-3

Metcon:

Every minute on the minute for 12 mins

50m Sprint
5 deadlifts 75% of 5 rep max
3 burpees

Monday 9, July 2012

Skill:

3x AMRAP strict pull ups
*** if you can do 3-4 strict non assisted KEEP IT UP
*** if you can do 7 or more add light weight
*** if you use a band there is NO kip, if the band your using allows you to get 7 or more, drop to a smaller band!

Strength:

Back squats
5-5-5-5-5

Metcon:

3x
40 push press 30/20kg
30 air squats
20 ring dips
10 double unders

Saturday 7, July 2012

Today we have a choice of workouts.

WOD #1

3x

25 kb swings - 32/24kg
50 double unders
25 toes 2 bar
50 double unders
25 supermans 5/2.5kg in hands
50 double unders
25 burpees
50 double unders


WOD #2

25 min AMRAP

200m medicine ball carry
Monkey climb one end of cage to the other
Box obstacle course
10 kb swings AHAP
10 burpees

Friday 6, July 2012

Putting that skill work to use today!

Strength:

Front squats
3-3-3-3-3

Metcon:

12 min AMRAP

30 hollow rocks
20 box jumps 24/20in
10 push press 60/40kg

Holy cow, my shoulders are shot after this week.

Amanda WOD!

On Saturday July 21 BattleBorn CrossFit will be hosting the Amanda Miller memorial WOD to represent a great person and an indomitable spirit!  This is a great way to get involved in the CrossFit community in Reno as well.  Affiliates from all over the area will be representing their respective boxes and contributing to the all around good time that is to be had.

The story:

Amanda Miller competed in the 2009 CrossFit games and sadly, lost her battle with cancer less than one year later.

In 2010, the first WOD of the 2010 Games was dedicated to her and now “Amanda” is known as one of the gold-standard for fitness and tenacity in all of CrossFit.

This single-wod, online competition allows athletes to train for and compete in a workout that raises awareness of cancer in children, and to attack a workout that is difficult and extremely challenging, with the same fight, tenacity and determination that Amanda Miller brought to everything she did.

Registration Fee: $20.00 for all competitors and participants. No pledges or fundraising required. Just register, and prepare to crush the wod on July 21, 2012!

www.amandawod.com to register

There will be a Paleo potluck to follow and the WOD will be as follows:

Rx:
9-7-5
Muscle Ups
Snatch 135#/95#

Scaled:
9-7-5
C2B Pull-Ups
Snatch 115#/75#

Thursday 5, July 2012

Skill:

Hollow rocks
3x10-15

Strength:

Over head squats
2-2-2-2-2-2-2-2

Metcon:

5x

3 muscle ups
6 squat cleans 42.5/27.5kg
9 pull ups
12 thrusters 42.5/27.5kg
*** 20 min time limit

All I can say, is that was some damn good programming on my part, I was wiped out!!!!

Wednesday 4, July 2012

In honor of our holiday, we have a doozey of a workout.

Funny thing, I have either forgotten how to jerk, or had a temporary bout of trying to use sheer strength. Ummmmmm, proper form would of been easier. LMAO

7x
4 clean and jerks 80/60kg
17 GHD situps
76 double unders

HAPPY FOURTH OF JULY everyone! Be safe, and love you all!!!

JULY 4TH HOURS

CLASS SCHEDULE FOR WEDNESDAY JULY 4TH.

7am, REGULAR CLASS
8am, REGULAR CLASS
9am, REGULAR CLASS
10am - CROSSFIT LITE

Tuesday 3, July 2012

Skill:

Hollow rocks

Strength:

Back squats
5-5-5-5-5

Metcon:

3x
600m run
15 snatch - advanced 42.5/27.5kg
Or
15 snatch - beginner to advanced 24/16kg
15 chin ups

Monday 2, July 2012

Skill:

Hollow rocks
3x15-20

Strength:

Strict press
3-3-3-3-3

Metcon:

3x
400m run
10 hang squat cleans 60/40kg
10 wall balls 20/16lb
10 push press 60/40kg

Nice one coach Travis!

Saturday 30, June 2012

TODAY IS THE DAY - 21 TRANSFORM YOUR BODY CHALLENGE starts!

9am Chandler will discuss the why for and how comes on a paleo lifestyle, I will discuss randomness, and then Chandler, Steph and I will get you weighed, measured and pictures taken.

Brandon will be holding a workout at 9am outside for anyone not competing in the challenge.

Friday 29, June 2012

Skill:

Evil wheels - try adding weight to the bar for your evil wheels and increasing the drag on the pull back :-)

Strength:

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

Metcon:

4-5x
20 kb swings 32/24kg
20 evil wheels

Thursday 28, June 2012

Skill:

Evil wheels

Strength:

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

Metcon:

15 min AMRAP

6 four count burpees
12 wall balls 20/16lb
24 double unders