Thursday, November 29, 2012
HAHA a look back at BBCF
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!!!
Skill:
See Monday (haha)
Strength:
Snatch Technique
2-2-2-2-2-2
Metcon:
15 min EMOM
5 burpees
and finish the minute with squat cleans 60/40kg
*** GOOD FORM FIRST and FOREMOST, SECOND - MAINTAIN INTENSITY, THIRD - DON"T HATE ME TRAVIS PROGRAMMED THE WEEK!
Skill:
See Monday (haha)
Strength:
Snatch Technique
2-2-2-2-2-2
Metcon:
15 min EMOM
5 burpees
and finish the minute with squat cleans 60/40kg
*** GOOD FORM FIRST and FOREMOST, SECOND - MAINTAIN INTENSITY, THIRD - DON"T HATE ME TRAVIS PROGRAMMED THE WEEK!
Wednesday 28, November 2012
Skill:
Da SAMMMMEEEEE
Strength:
Bench press
5-5-5-3-2-5
Metcon:
Nancy:
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!
5x
400m run
15 OHS 42.5/30kg
Da SAMMMMEEEEE
Strength:
Bench press
5-5-5-3-2-5
Metcon:
Nancy:
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!
5x
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!
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 www.RENO5000.com to sign up.
We will be meeting at the Summit at about 7:20am
Wear your Santa clothes!!!!
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 www.RENO5000.com to sign up.
We will be meeting at the Summit at about 7:20am
Wear your Santa clothes!!!!
Tuesday 27, November 2012
Skill:
SAME :)
Strenght:
Strict press
5-5-5-3-2-5
Metcon:
Regional 2010 Utah #4
3x
750m row
30 double unders
15 burpees
As done in Utah no scaling on double unders:-)
SAME :)
Strenght:
Strict press
5-5-5-3-2-5
Metcon:
Regional 2010 Utah #4
3x
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!
Skill:
3x10
Hollow rocks
4 count flutter kicks
Arch body rocks
Strength:
Deadlift
5-5-5-3-2-5
Metcon:
Utah #3
12-9-6-9-12
Thrusters 42.5/30kg
Chest to bar pull ups
200m run after each couplet wearing a 20/10lb vest for entire workout.
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!
Skill:
3x10
Hollow rocks
4 count flutter kicks
Arch body rocks
Strength:
Deadlift
5-5-5-3-2-5
Metcon:
Utah #3
12-9-6-9-12
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
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!
XOXOXOXOXO
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!
XOXOXOXOXO
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
5-5-5-3-2-5
Metcon:
20 min AMRAP
5 burpees
10 pull ups
15 push ups
20 sit ups
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
5-5-5-3-2-5
Metcon:
20 min AMRAP
5 burpees
10 pull ups
15 push ups
20 sit ups
Thursday 22, November 2012
HAPPY GOBBLE DAY!!!!
Turkey Twins
2x
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
Now GO EAT AND ENJOY YOUR FAMILY AND YOUR DAY!!!!
Much love BBCF!!!
Turkey Twins
2x
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
Now GO EAT AND ENJOY YOUR FAMILY AND YOUR DAY!!!!
Much love BBCF!!!
Wednesday, November 21, 2012
Wednesday 21, November 2012
Happy Birthday Brad!!!
Strength:
Back squats
Metcon:
3x
40m shuttle sprints
11 burpee pull ups
21 SDHP 42.5/30kg
72 air squats
Strength:
Back squats
Metcon:
3x
40m shuttle sprints
11 burpee pull ups
21 SDHP 42.5/30kg
72 air squats
Tuesday, November 20, 2012
Tuesday 20, November 2012
Skill:
Handstand walks
Strength:
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%
Metcon:
50 KB swings 32/24kg
then
3x
20 box jumps
15 toes 2 bar
10 HSPU
then
50 KB swings
Handstand walks
Strength:
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%
Metcon:
50 KB swings 32/24kg
then
3x
20 box jumps
15 toes 2 bar
10 HSPU
then
50 KB swings
Monday 19, November 2012
Skill:
Handstand walks - all week skill work follow progression to get to this point
Strength:
Front squats - finding our 3 rep max today
3-3 light
3-3 medium
3 heavy
Metcon:
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
Handstand walks - all week skill work follow progression to get to this point
Strength:
Front squats - finding our 3 rep max today
3-3 light
3-3 medium
3 heavy
Metcon:
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
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
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
Skill:
5 min AMRAP double unders
Strength:
Bench press (what the)
5-5-5-3-2-5
Metcon:
4x
5 four count burpees
10 double tap wall balls 20/16lb
15 pull ups
20 push ups
5 min AMRAP double unders
Strength:
Bench press (what the)
5-5-5-3-2-5
Metcon:
4x
5 four count burpees
10 double tap wall balls 20/16lb
15 pull ups
20 push ups
Thursday, November 15, 2012
REMINDER FRIDAY THE 16TH
There is NO 5 or 6pm class on Friday!!!
Back to normal schedule 9am on Saturday!
Back to normal schedule 9am on Saturday!
Thursday 15, November 2012
Skill:
5 minute double under AMRAP
Strength:
Back squats
5-5-5-3-2-5
Metcon:
A.
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
B.
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
Deadlifts
Power cleans
Squat cleans
Clean and jerks
Snatch
If you are missing any of these, talk to your coach and get IT DONE.
5 minute double under AMRAP
Strength:
Back squats
5-5-5-3-2-5
Metcon:
A.
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
B.
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
Deadlifts
Power cleans
Squat cleans
Clean and jerks
Snatch
If you are missing any of these, talk to your coach and get IT DONE.
Wednesday 15, November 2012
Skill:
5 minute double under AMRAP
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
Lurong Living Benchmark
5x
20 burpees
20 kettlebell swings 24/16kg
5 minute double under AMRAP
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
Lurong Living Benchmark
5x
20 burpees
20 kettlebell swings 24/16kg
Tuesday 13, November 2012
Skill:
5 min double under AMRAP
Strength:
Ovehead squats
3-3-3-3-3
Metcon:
15 power cleans 42.5/30kg
30 double unders
Happy birthday Kiki, and were going to miss you Jerri!!!
5 min double under AMRAP
Strength:
Ovehead squats
3-3-3-3-3
Metcon:
15 power cleans 42.5/30kg
30 double unders
Happy birthday Kiki, and were going to miss you Jerri!!!
Monday, November 12, 2012
DAMONTE RANCH MUSTANGS WIN
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.
WOOT WOOT!!!
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.
THANKS TO YOU ALL!!!!
Monday 12, November 2012
Compliments of Coach Rob Ord and his site:
To all current members and veterans of the United States Armed Forces
THANK YOU
Do one or all of these in honor of those who serve.
ARMY
100 Push Ups
100 Sit Ups
100 Squats
3 Mile Ruck with 50-75lbs Ruck
NAVY
Row 5000 Meters
50 Pull Ups
75 Kettebell Swings (35/53)
100 Sit Ups
150 Squats
AIR FORCE
Run 1.5 Miles
50 KB Snatch – each arm (35/53)
Run 1.5 Miles
50 KB Snatch – each arm (35/53)
MARINES
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
COAST GUARD
Row 2500 Meters
5 Rounds of:
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
Notes:
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.
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!
Skill:
Bergner warm up
Strength:
15 mins to find your 1 rep max clean and jerk
Metcon:.
Randy
75 power snatch for time - Lurong Living Challenge
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!
Skill:
Bergner warm up
Strength:
15 mins to find your 1 rep max clean and jerk
Metcon:.
Randy
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!
YOU ARE MY HEROES and I THANK YOU ALL, and LOVE YOU ALL SO MUCH!
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!
YOU ARE MY HEROES and I THANK YOU ALL, and LOVE YOU ALL SO MUCH!
Thursday 8, November 2012
Skill:
Bergner warm up
Strength:
15 mins to find your 1 rep max on
Squat Cleans
Metcon: Coach Travis special
7x
7 power cleans 60/40kg
7 HSPU
7 push press 60/40kg
7 box jumps
Woot Woot nice WOD Coach!
Bergner warm up
Strength:
15 mins to find your 1 rep max on
Squat Cleans
Metcon: Coach Travis special
7x
7 power cleans 60/40kg
7 HSPU
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
"Randy"
Monday 11-12-12
Lurong Living Burpee Kettlebell WOD
Wednesday 11-14-12
Final make up day for all three benchmark WOD'S
"Christine" at your new body weight
Friday 11-9-12
"Randy"
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
HAPPY ELECTION DAY!!!
Skill:
Same - lol
Strength:
15 mins to find your 1 rep max
Power Snatch
Metcon:
3 mins easy run
3 mins med run
3 mins fast run
Turn around and redline Back
Negative Split
Skill:
Same - lol
Strength:
15 mins to find your 1 rep max
Power Snatch
Metcon:
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
Skill:
All week we will be going over the Bergener warm up
Strength:
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.
Metcon:
Ladder or Snake eyes - always equals 11
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Thrusters 42.5/30kg
Pull ups
All week we will be going over the Bergener warm up
Strength:
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.
Metcon:
Ladder or Snake eyes - always equals 11
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Thrusters 42.5/30kg
Pull ups
Friday 2, November 2012
Skill:.
Double unders
Strength:
Make up any of your missed lifts this week, or if you know you could of gotten heavier on your 1 rep FIND IT!!!
LOG IT ON YOUR CARD!!!!
Metcon:
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
Double unders
Strength:
Make up any of your missed lifts this week, or if you know you could of gotten heavier on your 1 rep FIND IT!!!
LOG IT ON YOUR CARD!!!!
Metcon:
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.
HAHA
Skill:
Bar Muscle ups
Strength:
Strict Press (find your 1 rep max)
5-5 3-3-3 1-1-1
Metcon:
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. :-)
3x
11 rolling pistol squats
1 K row (1000 m)
8 power cleans 60/40kg
7 jerks 60/40kg
Happy Birthday Ashley E. That is Ashl-EY E., not Ashl-EE E.
HAHA
Skill:
Bar Muscle ups
Strength:
Strict Press (find your 1 rep max)
5-5 3-3-3 1-1-1
Metcon:
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. :-)
3x
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.”
http://well.blogs.nytimes.com/2012/10/25/why-women-cant-do-pull-ups/?ref=health
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.”
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