Thursday 27, September 2012

Skill:

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

Strength:

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

2-2-2-2-2-2-2-2
at 75% 1 rep max

Metcon:

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

WOWOWOWOWOWOWOW - leading into OUCH!

Way to go Matt RX'd all the way

Wednesday 26, September 2012

Skill:

4x20

Hollow body rocks
Arch body rocks
Tuck crunch

Strength:

Back squats

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

Metcon:

5K RUN!!

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

Tuesday 25, September 2012

Skill:

Handstand complex

7x

3 headstand touch and go
4 handstand pushups

Strength:

Power clean and jerk

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

Metcon:

30-20-10

Toes 2 bar
KB swings 32/24kg
Ring dips

Monday 24, September 2012

Skill:

5 min AMRAP

Double unders

Strength:

Deadlift

5-5-5-3-2-5

Metcon:

"Adrian"

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

HOLY BATMAN - THIS ONE WAS A DESTROYER!!!

7x

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

Skill:

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

Strength:

Snatch balance

4-4-4-4

Metcon:

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

TIME!!!!

Thursday 20, September 2012

Skill:

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)

Strength:

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

Metcon:

5 rounds

4 power snatch @ 60% of 1RM

15 wall balls 20/16

15 Slam Balls 20/16

Wednesday 19, September 2012

Skill:

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

Strength:

Strict press
5-5-5-5-5

Metcon:

12-10-8-6-4-2

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

Lurong Living Paleo Challenge:

"Randy"

75 snatch 35/15kg

***TODAY IS THE LAST DAY TO SIGN UP FOR THE CHALLENGE, SO GET ON IT!!!

Tuedsay 18, September 2012

Skill:

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

Strength:

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

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

Metcon:

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

Monday 17, September 2012

Skill:

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

Strength:

Hang Squat Cleans

4 x 4 @ 85% of 1RM

Metcon:

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:

5x
20 KB Swings 24/16kg
20 Burpees

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

***IF YOU HAVE NOT SIGNED UP, PLEASE DO! YOU HAVE UNTIL 11:59PM TOMORROW EVENING!!!

Friday 14, September 2012

Skill:

Front lever hold
L-sits

Strength:

Squat snatch

6-5-4-3-3-3

10x
4 push press 60/42.5kg
6 SDHP
8 toes 2 bar

Thursday 13, September 2012

Skill:

Ring push ups
Muscle ups

Strength:

Snatch grip dead lifts
4x5 @ 90% of snatch

Back squats
6x4 @ 90% 1 rep max

Metcon:

"Mary"

20 min AMRAP
5 HSPU
10 pistol squats
15 pull ups

Wednesday 12, September 2012

Skill:

Hollow rocks
Strict ball ups
Dragon flags

Strength:

Strict press
5x5

Metcon:

1000m row
3x
10 Thrusters 50/35kg
10 burpees
Then
800m run

Tuesday 11, September 2012

Skill:

L-sits
10 push ups into a handstand hold

Strength:

Hang power snatch
4-4-4-4

Hang power cleans

4-4-4-4

Metcon:

12 min AMRAP

3 rope climbs
6 power cleans 80/60kg
50 double unders

Hey BBCF please DONATE what you can!

Hi BBCF Family, most of you know our very own breast cancer survivor Melanie. She is an amazing woman, with drive, heart, and a sense of humor with wittiness that makes me laugh so hard I snort. Well, please read below, and however we can, lets support her in her Race for the Cure!

Thanks Mel for being a part of our family!

A message from Melanie Richard

Dear Friends and Family,

The race is a month away. Please donate today. Join my team as well!!!

The fight against cancer goes on. In today's society everyone knows someone who has been touched by breast cancer. Whether it's a friend or relative, someone in your circle has battled breast cancer. I have found a way to fight against cancer - through the Susan G. Komen Northern Nevada Race for the Cure®. I will be dedicating my walk to my friend Becky, who is currently battling breast cancer.

The Komen Race for the Cure is a community event that honors and memorializes breast cancer survivors, co-survivors and those that have lost to the disease. The Race also plays a vital role in raising funds for research, education, prevention, advocacy and treatment. Each year over 1.3 million people take part in Race for the Cure events around the world. My team will be joined by hundreds of others October 7, 2012 at the Grand Sierra Resort.

How can you help? You can support me by making a tax-deductible contribution to Susan G. Komen for the Cure. If you would like to donate, please click on my personal page link below to make a donation to my efforts. You may also call me with the amount you will be pledging and can send the donation, payable to the Susan G. Komen for the Cure, to me at the address below.

1350 Freeport Blvd. Suite #101 Sparks, NV 89431

Additionally, you can join me at the event as a walker, runner or volunteer for the event. There are many ways to join in on the fight to end breast cancer forever.

Thank you for supporting the fight against cancer!

Monday 10, September 2012

Skill:

Strict pull ups
Bar pull overs

Strength:

Snatch balance
Working up to a 3x3 rep Max

Overhead squats
4x3 at 85% 1 rep Max

Metcon:

30-20-10
With a 400m run between each set - finishing with a run

KB swings 32/24kg
Toes 2 Bar
Wall balls 20/16lb

Sunday 9, September 2012

Nice body weight movements today.

Deck of Cards

Push ups
Pull ups
Sit ups
Squats

Friday 7, September 2012

Skill:

Dragon flag situps
Ring dips

Strength:

8 min AMRAP

Clean and jerk 85/55kg

Thursday 6, September 2012

Skill:

Candle stick stands
Pistol squats

Strength:

Back squats

5-5-5 warm up
5-5-5 heavy three sets at same weight

Metcon:

3x

6 deadlifts 75% 1 rep Max
12 burpee pull ups
16 KB snatch (8 each arm) 24/16kg

Wednesday 5, September 2012

Skill:
Dragon flags
Arch body holds
False grip holds

Strength:

Clean Complex
3 sets of
6x 1 squat clean
2 front squats
1 jerk

Metcon:

10 x 200m runs
60-90 second rest between rounds

The Lurong Living Paleo Challenge

All right guys, the is a hardcore 9 week challenge, Paleo strict, WOD'S, measurements, pictures, weekly meetings, but of course overall a BLAST!!!

The prizes are great, there is a leader board, comparison and the general competitive nature of us crossfitters! The overall men and woman prize packages total over $1500.00 of super cool equipment. There is also really cool performance prizes. With that being said, the affiliate that wins gets a $50k gym make over, so ummmm yeah I'M IN!!!

O.K., for those of you who want to know Whee the heart is in the competition, there are three great charities involved.

It is $50.00 per competitor, and starts on the 17th of this month. 

Below you will find a brief description, and the link to the web page to read up more and register - I would love to see 20 of us from the gym to sign up and kick some ass in the affiliate challenge.

Let me know if you want in guys!

Our nationwide challenge is about life-transformation through education, nutrition, and fitness. It is time to take control of your health, diet, and performance. Whether you are just beginning the journey for better health, or an elite athlete looking to break your PR's, you owe it to yourself to take the LuRong Paleo Challenge. No more excuses and no regrets. Improve yourself, impact the world around you, and win some serious prizes! Now is the time! This is the first Nationwide Paleo Challenge that gives people of all experience levels a chance to win. The comprehensive scoring is based on 3 major components: WOD performance, diet, and improvements. Compete both as an individual and for your Affiliate Team. You get all of the benefits of a Paleo Challenge you might do in your own Crossfit Affiliate: Nutritional Guidance, Goal Setting, Performance & Nutritional Tracking, etc. But with so much more! All participants who complete the First 3 Benchmark WODs win a Sponsor Prize Pack worth over $85 in products, gift cards, and exclusive discounts from our Family of Sponsors. Exclusive nutritional advice, educational articles, and tips from registered dietitian Jeremy Mullins from CrossFit Thunder. Access to the LuRong Paleo Challenge Leader Board. Compare your results with friends nationwide. The tools, motivation, structure, and competitive environment to help you make life changes The Chance to claim your share of the more than $80,000 pool of prizes. Your participation changes the world around you. Portions of every registration will be donated to Charity, including Steve's Club, and The Claudio Reyna Foundation.

https://www.lurongliving.com/challenge/

Tuesday 4, September 2012

So, were going to start a new cycle of strength, skill, metcons, and over all bad ass BBCF fitness. The coaches are in agreeance that we need to get better at our Olympic lifts, so, we are! This cycle will be a great benefit to all of us, not only for our lifting, but we are adding in some great skill work too. Now, beware, the coaches for the most part are learning a lot of these skills right along with you, so it is going to be FUN!

Today was the start with our skill and strength, but our metcon was in honor of or very own Madeline's birthday!

HAPPY BIRTHDAY MADDIE!!!

Skill:
4x30 sec handstand hold chest facing wall
4x3 ball ups

Strength:

Snatch balance - this is a skill transfer move and should be treated as such. MEANING - NOT HEAVY 3-3-3-3-3 Snatch grip deadlifts 3-3-3-3-3 85% of your 5 rep Max dead Metcon: 4x 9 thrusters 50/30kg 4 snatch 50/30kg 19 plyo push ups 65 air squats

Monday 3, September 2012

"Holleyman"

30 rounds for time of:

5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Due to the amount of rounds we needed to count, we also set it up to do 15 rounds, and double the reps per round. :-)

So, I do NOT LIKE seeing anyone wearing "shape up" shoes....

So, I am sitting getting a pedicure, and I watch a lady get up from a manicure, and her balance is whacked, she is what seems to be in a range of healthy weight, but cant walk a straight lie - drunk at 1:00pm on  Friday before Labor Day weekend, O.K., maybe. As she teeters past me I look down, and she has the thickest pair of "toning" shoes on I have ever seen....
WTF, am I the only one who sees how horrible this is? Am I the only one who notices this, well ummmmm yes actually I am. So immediately, I grab my phone, I know, I know, and look up articles on how bad these shoes are for you. Now, we in the CF community already know, but how do I tell a middle aged woman with three kids pulling on her while she tries to get her nails done, that her shoes are literally shit??? Ha, well you all know me, so I read a few minutes on the Internet about everything, and I know this comes as a shock to you, I just literally said, "You know those shoes are really bad for you?!?!?!"
Well, shockingly, she launched into a 1000 reasons why they are good, and I simply asked when the last time was she walked barefoot in her own grass, she gave me a look of horror, and said "I don't, it hurts my ankles and calves." Of course the slack jaw look of shock and disbelief on my face did not help, but I handed her a piece of paper with the few sites I read about law suits etc, and weakning of the OMG, calves, knees, ankles and hips from wearing those shoes. I slipped her my card too, well I still haven't heard anything from her, but I feel better.

So, here you go from the Huntington Post.


Toning Shoes -- An Exercise Benefit or a Health Hazard?

Toning shoes – also called wellness shoes and rocker bottom shoes – are athletic shoes with an unstable sole.

The shoes may have a rounded sole that increases the heel-to-toe motion of the foot.

Toning shoe manufacturers promote their products with alluring claims of muscle benefits and the shoes' ability to slim calves and legs. Toning shoe companies state their products increase muscle activation, improve balance and stimulate the metabolism. The market for toning shoes started off with a bang. Spurred by the testimonials of famous athletes and celebrities, various brands are now offered to health-conscious consumers, including MBTs, Skechers Shape-ups, Reebok Easy Tones, Keds Sport, New Balance and Crocs.

However, a study conducted by exercise scientists has found no evidence that toning shoes provide any significant benefit over traditional athletic shoes. In fact, knowledgeable medical experts advise that toning shoes actually pose major risks.

Indeed, it is well recognized in the orthopedic community that anything that impacts your gait may cause harm to your bones, muscles and joints. Regrettably, the toning shoe manufacturers ignored this literature and failed to conduct adequate safety studies to demonstrate that wearing these shoes is safe. Toning shoes' built-in instability can increase the risk of stress fractures, falling and fall injuries. The shoes are especially risky for elderly people, diabetics and those with poor balance, vertigo, lack of feeling in their feet or chronically weak ankles.

Many injuries have occurred to nurses, health care providers, waiters and others in the service industries as the toning shoe manufacturers have specifically targeted these groups in their marketing campaigns. 

On May 16, 2012, the Federal Trade Commission reached a $40 million settlement with Skechers for its unsubstantiated claims regarding health and fitness benefits that it made while marketing its Shape-Ups toning shoes. After extensive investigations, the FTC determined that Skechers manipulated and “cherry-picked results” from studies to support its claims. The FTC warned Skechers “to shape up your substantiation or tone down your claims.” As a part of its settlement, Skechers is prohibited from making any further claims as to the health and fitness benefits provided by its toning shoes unless those claims are “true and backed by scientific evidence.

Saturday 1, September 2012

Thanks to coach Brandon for a great workout today! Love ya Brandon!!!

30 minute partner WOD

1 partner runs a 400m, while the other partner is working through rep schemes. When partner 1 has finished the run, he/she takes over where partner 2 was in the rep scheme.

400m run
20 double kettlebell clean and jerks
20 weighted lunges (10 each side)
20 C2B pull ups
and just in case you had a three person team, add in burpees :-P

Friday 31, August 2012

Skill:

HSPU

Strength:

Bench press
5-5-5 warm up / light set
5-5-5 heavy 3 sets the same weight

Metcon:

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

Burpee pull ups
Thrusters 50/30kg

Thursday 30, August 2012

Skill:

HSPU

Strength:

Front squats
3-3-3-3-3

Metcon:

4x

200m run
10 HSPU
10 ring psh ups
10 pull ups
200m row