There is NOTHING in Reno that can come close to our program!

We build fitness machines out of ordinary people, and humble elite level athletes everyday. Professionals, civil servants, Division 1 athletes, soccer moms, and grandparents all DESERVE the most effective training available.

LET BATTTLEBORN CROSSFIT, THE FIRST AND ORIGINAL CROSSFIT IN RENO, ONE OF THE FIRST 100 CROSSFIT AFFILIATES EVER, ESTABLISHED IN 2007 SHOW YOU HOW!

All levels welcome - come in and try a week free!

Tuesday, December 24, 2013

Tuesday 24, December 2013

12 Days of CrossFit performed BattleBorn style

1 clean and jerk
2 muscle ups
3 deadlifts
4 box jumps 30/24in
5 snatch
6 wall balls 20/16lb
7 kettlebell swings 32/24kg
8 burpees
9 front squats
10 clapping push ups
11 rack lunges per leg
12 chest 2 bar pull ups

Bar weight 60/40kg

Performed as the song

1 clean and jerk

2 muscle ups
1 clean and jerk

3 deadlifts
2 muscle ups
1 c&j

and on down to

12 c2b pull ups
11
10
9
8
7
6
5
4
3
2
1 c&J

Holiday Hours

Christmas Day

Closed

12-26 to 12-30

Normal Hours

New Years Eve

6a.m.
7a.m.
Open gym from 10a.m. to Noon

New Years Day

Closed - BUT we will be working on the gym if anyone wants to help :-)

Friday, December 20, 2013

Friday 20, December 2013

Skill:

Double unders

Strength:

Back squats
1 pause (3 second hold) back squat + 2 back squats
Work up to a heavy triple then
5 sets at that weight
Rest between sets

Stabilizer:

50 hollow rocks
50 supermans
50 mountain climbers

Metcon:

12 minutes
Odd: 5 clean and jerks 80%
Even: 10 burpees

Thursday, December 19, 2013

Thursday 19, December 2013

Skill:

3x ME pull ups - strict

Strength:

Snatch grip dealifts
5-5-5-5-5

Good mornings
5-5-5


Stabilizer:

100 ab mat sit ups

Metcon:

"Cindy"
or
"Mary"

LOG on YOUR card

Wednesday, December 18, 2013

Wednesday 18, December 2013

Skill:

3x ME ring dips

Strength:

Power clean
new 1 rep max in 10 mins

OHS
3 rep max in 10 mins

Stabilizer:

3x10 Turkish Get ups
Get heavier than you started with

Metcon:

EMOM 15 min limit

1 Ground 2 OH 60/40kg
3 pistol squats

*increase G2OH by one rep every round
*switch legs on pistol squats

Tuesday, December 17, 2013

Holiday Hours for the end of 2013

Christmas Eve

Open gym from 9a.m. to Noon

Christmas Day

Closed

12-26 to 12-30

Normal Hours

New Years Eve

6a.m.
7a.m.
Open gym from 10a.m. to Noon

New Years Day

Closed - BUT we will be working on the gym if anyone wants to help :-)

Saturday December 21st HOLIDAY POT LUCK!!!!

Hey guys just a reminder

This Saturday at 4:00 p.m. is our Holiday Pot Luck - NOT Paleo :-)

Bring your favorite dish and be ready to laugh and have a great time meeting your other BBCF family members during this holiday season!

Can't wait to see you all and eat all your yummy food!

Tuesday 17, December 2013

Skill:

3 x ME pull ups

Strength:

Front squats
3 rep max in 10 minutes

Snatch
1 snatch + 1 hang snatch
work to max for day then 3 sets at that weight

Stabilizer:

Max rep GHD sit ups

Metcon:

"Annie"
then immediately follow with a mile and a half run as quickly as possible!

Monday 16, December 2013

Skill:

Double unders

Strength:

Back squats

5-5-5-3-2-5 - get HEAVYYYYYY - I am watching

Stabilizer:

3x
30 back ext
30 hollow rocks
30 v-twist

Metcon:

4 mins at each movement - keep a running count for the total

KB swing 32/24kg
Sit ups
OHS 30/20kg
Wall balls 20/16lb
Burpees

This workout was one of those that was taxing and exhausting in a CrossFit kinda way

Saturday 14, December 2013

You can all thank my beautiful and wonderful son for this one!

1000 m row or 1000 single jumps (calves hurt)
100 air squats
100 push ups
100 sit ups

800 m run
80 weighted step ups - 20kg in each hand 24in box
80 ring rows
80 weighted v-twists

600 m row or 600 single jumps
60 lunges - each leg
60 pull ups
60 GHD sit ups

400m run
40 wall balls 20/16lb
40 burpees - hated
40 v-ups

200m row or 200 single jumps
20 deck squats - love these
20 chin ups - sucked ass today
20 hollow rocks

And the quote of the day.....

Amy Hoover - "Not only are you a sadist but a masochist, which makes it sooooo much worse!"

Friday 13, December 2013

Skill:

3x
Max effort ring dips

Strength:

Bench press

5-5-5-3-2-5

OHS
10 mins to find 3 rep max

Stabilizer:

100 evil wheels 60kg

Metcon:

400m run
30 KB swings 24/16kg
400m run
30 goblet squats
400m run
30 KB snatch to each arm
400m run
30 KB clean and press to each arm

Thursday 12, December 2013

Skill:

3 x max effort ring dips

Strength:

15 mins to work to a 1 rep max power clean

Stabilizer:

3x
20 GHD sit ups
10 RDL 60/40kg

Metcon:

100 double unders
20 walking lunges - each leeg
30 box jumps 30/24in
40 kb swings 32/24kg
50 wall balls
100 double unders

Wednesday 11, December 2013

Skill:

HSPU

Strength:

Back squats

3-3-3-3-3-3-3-3 at 80% of your 1 rep max

Stabilizer:

Max effort toes 2 bar
50 Supermans
Max effort Knees 2 elbows

Metcon:

5x
50 double unders
10 HSPU
500m row
10 OHS 60/42.5kg

Wednesday 11, December 2013

Skill:

HSPU

Strength:

Back squats

3-3-3-3-3-3-3-3 at 80% of your 1 rep max

Stabilizer:

Max effort toes 2 bar
50 Supermans
Max effort Knees 2 elbows

Metcon:

5x
50 double unders
10 HSPU
500m row
10 OHS 60/42.5kg

Tuesday 10, December 2013

Skill:

Double Unders

Strength:

Snatch
1 snatch + 2 hang snatch
Work up to max for the day

Clean and jerk
2 cleans + 2 jerks
Work up to a max then drop 10kg and perform 3 sets at that weight

Stabilizer:

10 hanging L leg lifts
10 weighted back extensions

Metcon:

10 clusters 60/42.5kg (a cluster is a squat clea- stand up - and then do a thruster = 1 rep)
5 strict pull ups
10 ring push ups

Monday 9, December 2013

Skill:

HSPU

Strength:

Pause front squats
Work up to a heavy double
5 sets at that weight

Stabilizer:

Max distance farmers carry 32/24 each hand

Metcon:

"Willy"
Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood
Post time to comments.
DSC01285_2_th.jpeg
U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

Friday, December 6, 2013

Friday 6, December 2013

Skill:

10 minutes Turkish get ups - get heavy

Strength:

Clean and jerk

15 minutes to work to a max - try to set a new PR

RDL - Romanian deadlifts

3x10
add weight each set

Stabilizer:

3x
15 GHD sit ups
15 evil wheels

Metcon:

21-15-9

Thrusters 52.5/42.5kg
Burpee box jumps 24/20in

Thursday, December 5, 2013

Thursday 5, December 2013

Skill:

Snatch press
3x10

Strength:

Deadlifts

7 mins to find your 3 rep max

OHS

10 mins to find your 3 rep max

Stabilizer:

Good mornings
3x10
add a little weight

Metcon:

3x
4 min AMRAP

20 wall balls 20/16lb
200m SPRINT

Rest 1 minute between the above three rounds

then after 1 minute rest on final AMRAP

3x
20 weighted v-ups
20 weighted v-twist
20 weighted sit ups
AHAP

Wednesday, December 4, 2013

Wednesday 4, December 2013

Skill:

Snatch balance

3x10

Strength:

Front squat

work up to a max double then perform

2-2-2-2-2

Squat clean

7 minutes to find your max for the day

Stabilizer:

1 x max plank hold

Metcon:

2-4-6-8-10

Strict pull ups
Barbell complex 70/50

Barbell complex = 1 rep is 2 deadlifts
                                            2 hang cleans
                                            2 front squats
                                            2 push press

Tuesday, December 3, 2013

Tues:day 3, December 2013

Skill:

10 minutes toes to bar

Strength:

Snatch

work to a max for the day then drop 10kg and perform

1-1-1-1-1

Stabilizer:

100 evil wheels

Metcon:

12 min AMRAP

3 power snatch 60/42.5
6 toes 2 bar
9 push ups

Monday 2, December 2013

Skill:

100 strict push ups

Strength:

Pause back squats

10 minutes to work up to a heavy set of 3, then perform 3 sets of 3 at that weight

Clean and jerk

5 sets of 3 at 85% of your max
2 cleans + 2 jerks = 1 rep

Metcon:

3x

800m run
10 push jerks 100/60kg

Friday 29, November 2013

Skill:

smile and work on something you may suck at

Strength:

OHS

10 minutes to find your 3 rep max

Deadlifts

5 minutes to find your 1 rep max

Metcon:

Shankle Complex

3x

3 sets of the following per round

2 hang cleans
1 squat clean
2 jerks

*bar can not touch the ground in a round
*if the bar touches the ground during a round 10 burpees
*increase weight each round
*rest as needed between rounds
*END WITH A HEAVY WEIGHT

Thursday 28, November 2013

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

HAPPY TURKEY DAY!!!!

NOW GET OUT THERE AND EAT SOME FOOD!!!

Wednesday 27, November 2013

Skill:

Bar muscle ups
3x10

Strength:

Snatch
10 minutes work up to your max for the day

Front squat
3 at 85%
2 at 90%
5 at 95%

Metcon:

Sally up Sally down

Front squats 50/30kg

rest 2 minutes

10 minute EMOM

4 power cleans 60/50kg
6 box jumps 30/24in
8 push ups

Tuesday 26, November 2013

So not sure how I missed a week of posting - no really I don't know how I managed it - but I did!

SORRY!!!!

Skill:

Good mornings
3x10

Strength:

Back squat

5-5-3-3-1+

Snatch grip deadlift + snatch pull

3 deadlifts + 1 pull = 1 rep

3-3-3-3-3 add weight till you end @ about 125% of  your snatch

Metcon:

2000m row
then as soon as you get it

8 min AMRAP
8 push press 60/42.5kg
8 jump squats 20/15kg
8 ring push ups

Monday, November 25, 2013

Epic Gym Fails Clean, Snatch 'n Fail!



Or this!

EPIC Snatch FAIL!!!!



Let's NOT do this!!!

EPIC Snatch FAIL!!!!



Let's NOT do this!!!

Monday 25, November 2013

Skill:

3x10 hang snatch - light weight it is SKILL

Strength:

Power clean to a front squat to a jerk

Work up to a max weight and then perform 3 sets at that weight

Stabilizer:

25 hollow rocks
25 evil wheels
25 supermans
25 mountain climbers

Metcon:

3x

10 squat cleans 60/42.5kg
5 strict pull ups
10 jerks 60/42.5kg
5 strict chin ups

Thanksgiving Week Hours

Wednesday - Normal hours

Thursday - Open gym 9a.m. to 11a.m.

Friday - 6 and 10 a.m. follow up with normal afternoon classes 4,5,6p.m.

Saturday - Back to normal schedule

Saturday 23, November 2013

Been a while since I posted a Saturday WOD - but this one was a good push/sprint (haha yeah right) Saturday workout

800m run
21 KB swings 24/16kg
15 C2B pull ups
9 squat cleans 60/40kg
800m run
21 KB cleans - each side 24/16kg
15 push ups
9 thrusters 60/40kg
800m run
21 KB upper cuts - each side 24/16kg
15 GHD sit ups
9 OHS squats 60/40kg
800m run
21 Turkish get ups AHAP
15 burpees
9 Pack lunges - each side 24/16kg
800m run

TIME!!!!!

Friday 22, November 2013

Skill:

Snatch balance
3x10

Strength:

10 minutes on each lift to find your max weight

Clean and jerks

Snatch

Stabilizer:

GHD back extension - weighted

Metcon:

15 min AMRAP

1 rope climb
5 strict pull ups
10 clapping push ups
15 KB swings 32/24kg

Thursday 21, November 2013

Skill:

Rope climbs - 5 climbs

Strength:

Pause back squat + squat

Squat then pause in the hole count of 3 stand up and squat again with no pause in the hole

75% of 1 rep max

Warm up with 5 sets of 3 single non pause squats working up to your 75% then complete

2-2-2-2-2  pause squats (squat w/ pause + 1 squat = 1 rep)

Stabilizer:

50 hollow rocks

Metcon:

EMOM 12 minutes

5 deadlifts 100/80kg - perfect form
5 ring dips

Wednesday 20, November 2013

Skill:

Clean pulls
3x10 HEAVY

Strength:

Power snatch

Work to a max weight CATCHING in the hole then perform

2-2-2-2-2

Stabilizer:

Good mornings
3x10

Metcon:

21-15-9

KB snatch left 24/16kg
Wall balls 20/16lb
KB snatch right 24/16kg
Chin ups

Tuesday, November 19, 2013

Tuesday 19, November 2013

Skill:

Snatch balance

3x10

Strength:

Make up Friday if you need to!!!

Front squat

3-3-3-3-3

Snatch Grip Deadlift

3-3-3-3-3

Metcon:

FGB STYLE

3x

1 minute at each movement

Thrusters 42.5/30kg
Box jumps 24/20in
Hang cleans 42.5/30kg
Toes 2 Bar
Double Unders
Rest

Monday 18, November 2013

Skill:

Snatch press
3x10

Strength:

Clean and jerk

Metcon:

"Lee"
Five rounds for time of:
Run 400 meters
345 pound Deadlift, 1 rep
185 pound Squat clean, 3 reps
185 pound Push jerk, 5 reps
3 Muscle-ups
15 foot Rope climb, 1 ascent
Post time to comments.
Lee_Hero_th.jpg

U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th Military Police Brigade, 21st Theater Sustainment Command, based in Sembach, Germany, died on April 26, 2012 from injuries sustained when his vehicle encountered an improvised explosive device in Ghazni province, Afghanistan. He is survived by his wife Katherine, sons Joshua and David, mother Brenda and her husband Larry Carroll, father Dick Sr., sister Specialist Vanessa Compton, and brother Michael Carroll.

Friday 15, November 2013

Today is a strength solid day!

Work hard and find your max for these lifts!

If you go hard you should realize strength can be just as hard as a metcon

Power Clean

3-3-3-2-1-1-1

Clean and jerk

1-1-1-1-1

Snatch

2-2-2-1-1-1

Make up day is next Tuesday

Thursday, November 14, 2013

Thursday 14, November 2013

Skill/Strength

Back squats
5x3 at 75% with a three second pause in the hole

Stabilizer:

100 old school sit ups

Metcon

21-15-9

OHS
Push press
200 m run between each round

Wednewsday 13, November 2013

Skill/Strength:
Front squats

3-3-3-3-3

Power Cleans

3-3-3-3-3

Stabilizer:

100 old school sit ups

Metcon:

4x
5 strict pull ups
10 KB snatch to each arm 24/16kg
15 KB swings 24/16kg
400m run

Tuesday 12, November 2013

Skill/Strength

Split jerk
Push jerk
Clean and jerk

Stabilizer:

100 old school sit ups

Metcon:

EMOM

1 ground to over head 60/40kg
5 hand release push ups

*** add 1 G2OH every minute until failure
*** 15 min limit

Monday 11, November 2013

Skill/Strength:

OHS
Snatch Balance
Snbatch - hang and power

Stabilizer:

100 old school sit ups

Metcon:

"Morrison"

50-40-30-20-10

Wall balls
Box jumps
KB swings

Sunday, November 10, 2013

Friday 8, November 2013

Skill and Strength the next two weeks will be mingled together as a group training with light weights and lots of technique work.

This weeks posts will be a little off of format because of that so keep that in mind :-)

Bar work:

Snatch grip deadlifts
Romanian Deadlifts

Metcon:

EMOM 12 mins

1 Deadlift
3 Burpees
5 KB swings

Thursday 7, November 2013

Skill and Strength the next two weeks will be mingled together as a group training with light weights and lots of technique work.

This weeks posts will be a little off of format because of that so keep that in mind :-)

Mobility:

Foam roll
Third world squat 3x 60 seconds

Bar Work:

Snatch balance
Squat snatch press

Back squat @75% one rep max
3 second pause in the hole

3-3-3-3-3

Metcon:

Lurong #10

Same as Lurong #3

10-8-6-4-2
Hang power cleans
Sprints

Wednesday 6, November 2013

Skill and Strength the next two weeks will be mingled together as a group training with light weights and lots of technique work.

This weeks posts will be a little off of format because of that so keep that in mind :-)

Mobility work

Third world squats 3 x 60 sec hold
Foam roll

Bar Work:

Snatch balance
Split jerk
Push jerk
Clean and jerk

Metcon:

Lurong #9

Same as #2

100 burpees
100 KB swings

24/16kg
16/12kg
12/8kg

Tuesday 5, November 2013

Skill and Strength the next two weeks will be mingled together as a group training with light weights and lots of technique work.

This weeks posts will be a little off of format because of that so keep that in mind :-)


Mobility:

Third world squat 3 times hold 60 seconds at least

Bar work:

Snatch balance
Over head squats
Snatch working to squat snatch

Metcon:

15 min EMOM

30 double unders
20 baby hollow rocks 20/16lb
10 box jumps 30/24in


Monday 4, November 2013

Skill and Strength the next two weeks will be mingled together as a group training with light weights and lots of technique work.

This weeks posts will be a little off of format because of that so keep that in mind :-)


Bar work:

Snatch balance
Squat snatch press
Front squat with a three second pause in the hole
Hang cleans working to squat cleans

Stabilizer:

This week
boring old 100 sit ups

Metcon:


EMOM
1 thruster 42.5/30kg
5 pull ups

*Increase each minute by one thruster until you can not complete the round of thrusters!

STARTING OUR OLYMPIC LIFTING CYCLE!!!! WHY YOU ASK???

What Are The Advantages Of Olympic Lifting?


Why do the Clean and Press, variations of the Snatch, and the Clean and Jerk provide not only a complete workout but complement any training program?

  Let's Look At Four Reasons:

First, the most surprising aspect of Olympic Lifting is its effect on the cardiovascular system. A few years ago, Doctor Michael Stone studied the cardiovascular benefits of Olympic Lifting. He was shocked to find the improvements made by this form of training. But why? It is a simple matter of the length of the movement of the bar. 
In a wrist curl, the bar may move four inches. In a Clean and Jerk, the bar moves from the floor to overhead, upwards of seven and a half feet! Every muscle in the body is used, including all the support system. A tough set of Snatches leaves the lifter heaving for breath, sweating in streams, and the heart racing. All this without even having to go the track! 

Second, the human body is built in one piece. By lifting the bar from the ground to overhead, the entire body is called into act. As one begins the slow process of adding weights to the Olympic Lifts, the entire body compensates by getting bigger and stronger. One of the first areas most novices to Olympic Lifting discover is the whole chain of muscles from the gluteus and the spinal erectors to the trapezius. Shirts begin to fit funny as the muscles of the upper back grow to accommodate the pulling movements. What muscles do the Olympic Lifts build? All of them. 

Third, it is difficult to overtrain or go too heavy on the Olympic Lifts. Certainly, it is possible, but because of the movement from floor to overhead, there is little room for forced reps, overload techniques, or any form of cheating. There is no bench, no rack, no supports. A lifting partner can't stick his hand on the bar and make you squeeze out an extra rep. Olympic Lifting demands discipline in choosing weights within your abilities. But, the payoff is worth it. The feeling of hoisting bodyweight from floor to overhead for the first time remains a treasured memory years later. Learn more about intensity building techniques

Fourth, Olympic Lifting workouts don't take very long. A solid workout of 5-4-3-2-1 or twenty singles can take less than half an hour. Working the entire body, as well as the cardiovascular system, the Olympic Lifts are very taxing. It would be hard to imagine ten sets of ten with bodyweight in the Olympic Lifts. It is hard to imagine one set. If time is pressing, take a warm up weight and Clean and Press it for ten. Add some weight, and do five. Add some more and do three. Then, keep adding smaller plates and knock off as many singles as you can, until you can't. Workout over. When your garage is warming up to freezing because of the steam off your body, you will understand the importance of short, quick workouts. When you can do bodyweight in all three of the lifts, look in the mirror. You will understand the importance of the Olympic Lifts.

Friday, November 1, 2013

Friday 1, November 2013

OK so today is your last chance at hitting a huge PR on your CrossFit Total


The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

So we will

Squat
Strict Press
Deadlift

If there is time and you are not fatigued (remember this is an all out effort CFT)

Metcon:

For those of you who already hit your PR this week - or you are recovering from last night's candy OD here you go

Barbara Running Late

5x

20 pull ups
30 push ups
40 sit ups
50 squats

Normally this WOD has a rest in between rounds - not today!!!!



Thursday, October 31, 2013

Thursday 31, October 2013

Skill:

25 pull ups

Strength:

Mobility / skill work

Stabilizer:

Last few days

Metcon:

Lurong Paleo Challenge WOD #8 (same as WOD #1)

Whatever Level you did it at back in September is the same level you will do it today

18 Min Time Cap:

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

  • Wall Balls
  • Deadlifts
  • Box Jumps


Movement Details - Men

Level III (3)
20 pound Wall Balls
115 pound Deadlifts
24 inch Box Jumps
Level II (2)
20 pound Wall Balls
105 pound Deadlifts
20 inch Box Jumps
Level I (1)
12 pound Wall Balls
85 pound Deadlifts
16 inch Box Jumps
 

Movement Details - Women

Level III (3)
14 pound Wall Balls
75 pound Deadlifts
20 inch Box Jumps
Level II (2)
14 pound Wall Balls
65 pound Deadlifts
16 inch Box Jumps
Level I (1)
8 pound Wall Balls
55 pound Deadlifts
12 inch Box Jumps

Wednesday 30, October 2013

Skill:

25 pull ups

Strength:

Bench press

1 rep max

Stabilizer:

Our 25's

Metcon:

It is Wendy 's birthday today!!!!
Usually it would be our Lurong Paleo Challenge WOD - but we got's us a birthday today!

10 min AMRAP

30 double unders
7 hang cleans 70/50kg
3 front squats 70/50kg
40 sit ups

Tuesday 29, October 2013

The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.


If you did CFT yesterday today will simply be mobility and skill work during the strength portion

Metcon:

Tabata

Deadlifts 60% of your 1 rep max
Push ups

Monday 28, October 2013

This week will end our power lifting cycle and mark's the beginning of our Olympic Lifting Cycle!

YES!!!

With that - this is the week in our cycle we always find our 1 rep max for our power lifts...

What is the best way to do that - None other than CrossFit Total

The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

So we will

Squat
Strict Press
Deadlift

If there is time and you are not fatigued (remember this is an all out effort CFT)

Metcon:

Tabata

Pull ups
Push press 50/30

*** You will see CFT three times this week - THAT DOES NOT MEAN YOU WILL DO IT THREE TIMES

If you missed today you will be able to do it Tuesday

If you did it today or Tuesday and are SURE you can hit a higher weight on a lift it will be in the programming for Friday as well



Friday, October 25, 2013

Health Supplements

 
Looking into the empty house of a very wealthy friend–the house is huge, and empty. The first thought that enters my mind is “wonder what these people have in their pantry and refrigerator?” I snoop around and peek into the cupboard and to my surprise, there was no food just dietary supplements, vitamins, and many things I would consider snake oil products. So these wildly wealthy people, do not eat food, they just take super pills. Not only wealthy people buy into the superstitious nature of many snake oil products, traditional people will also have superstition with un-realistic health remedies. For example, when my mom was growing up, anytime she would have a cold, her Italian grandmother would force her to wear garlic cloves around her neck.
This infographic is beautiful and easy to understand. It would be a good picture for anyone’s refrigerator, to remind you of what is useful and what is just trying to take your money. It is good to know that things like green tea, garlic, and dark chocolate all have scientific reasearch behind them. Too bad that copper and B vitamins are looking to be a little bit overplayed. There is a really great interactive infographic that also explains what diseases the supplements are known to help with.
 

Friday 25, October 2013

Today we have another birthday workout!
This one is for none other than our very special and awesome coach Derek.

Happy Birthday Coach

Skill:

25 pull ups - last few days how are you doing?

Strength:

Go over the movements for the workout

Mobility

Stabilizer:

25x

Medicine ball v-ups
Medicine ball baby hollow rocks
Medicine ball side to sides

Metcon:

5x
2 deadlifts
5 hang cleans
2 front squats
8 jerks

The bar must remain in your hands the entire set of movements in a round if you put the bar down at any time during the round 10 BURPEES

I have selected 3 sets of weighs for this workout
You are to choose one that IS HEAVY
If you are done in under 7 minutes you went to light
You can rest as long as needed between rounds
You should be sweating like a pig and done when finished with this workout if you choose the right weight

80/60
70/50
60/40

Your choice but choose wisely the coaches are watching and punishing you with burpees either way!

Thursday 24, October 2013

Skill:

25 pull ups

Strength:

Back squats

then

Front squats

5-5-5-5-5

Stabilizer:

Last few days

Metcon:

One of my favorite endurance WOD's we got from Coach Rob Ord during our Warrior Athlete Challenge and BrassRing Fitness

RUN

3-3-3 beginner
or
5-5-5 intermediate
or
7-7-7 advanced

RED LINE BACK

So, which ever time you choose you will run the first set of minutes at an EASY pace then the second set at a MEDIUM pace and the third set at a FAST pace. When you hit the last of your time running out, you will turn around and red line back to beat your initial time out (9,15,21 minutes)

Wednesday, October 23, 2013

Wednesday 23, October 2013

WEEK  7 LURONG LIVING PALEO CHALLENGE WOD

 

20 Min Time Cap:

Ascending Ladder of
  • Burpees
  • Front Squat
  • Push Press
  • Farmer Carry
Ending with a Finisher
 

The Rep Sequence

Round 1
3- Burpees
3- Front Squats
3- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 2
5- Burpees
5- Front Squats
5- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 3
7- Burpees
7- Front Squats
7- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 4
9- Burpees
9- Front Squats
9- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 5
11- Burpees
11- Front Squats
11- Push Press
100 Meter Farmer Carry (10 meter increments)
The Finisher
13- Burpees Muscle Ups (L3)
or
13- Burpee Pull Ups (L2)
or
13- Burpee Over Barbell (L1)

Movement Details - Men

Level III (3)
Burpees
Front Squats at 95 lbs
Push Press at 95 lbs
Farmer Carry at 53 lbs
Finisher: Burpee Muscle Ups
Level II (2)
Burpees
Front Squats at 95 lbs
Push Press at 95 lbs
Farmer Carry at 53 lbs
Finisher: Burpee Pull Ups
Level I (1)
Burpees
Front Squats at 45 lbs
Push Press at 45 lbs
Farmer Carry at 35 lbs
Finisher: Burpee Over Barbell

Movement Details - Women

Level III (3)
Burpees
Front Squats at 65 lbs
Push Press at 65 lbs
Farmer Carry at 35 lbs
Finisher: Burpee Muscle Ups
Level II (2)
Burpees
Front Squats at 65 lbs
Push Press at 65 lbs
Farmer Carry at 35 lbs
Finisher: Burpee Pull Ups
Level I (1)
Burpees
Front Squats at 30lbs
Push Press at 30 lbs
Farmer Carry at 25 lbs
Finisher: Burpee Over Barbell

Movement Standards

Burpees
At the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep.
Front Squat
This movement begins the barbell in the front rack position, how you get it there is irrelevant. No racks allowed. Before the athlete may start squatting he or she must start from a full upright standing position, full extension at the knees, legs and hips. At the bottom of the squat, the hip crease must pass below the knees. The athlete must return to full extension of the knees, legs and hips to complete each rep before continuing on.
Push Press
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. In the shoulder press as long as the elbow, hips and knees are fully extended at the top of the movement, and the bar finishes directly over the body with the feet in line at full extension then it is a good rep. If you fail to lockout or stand all the way up then it is a no rep. The use of a rack is not permitted.
Farmer Carry 
In the farmers’ carry you must carry the appropriate weights for your division around the ten-meter markings, fully circling around each line and or cone, whole body must cross. Arms must be fully extended and locked out the entire time with the kettlebell and or dumbbell in each hand. The usage of gloves and or straps will not be permitted. 
Burpee Muscle Up
The athlete must first perform a burpee before proceeding into a muscle up. In the burpee the athlete’s hips and chest must make contact with the ground. At the top, the athlete’s must stand all the way up, no clap or jump needed. He or she must just be completely vertical and show full hip extension at the top in order for it to be considered a rep. The athlete must then perform one muscle up before going back down into a burpee. In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground. The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If the athlete fails the muscle up the athlete may then attempt it again without having to re-do the burpee. 
Burpee Pull Up
In the burpee pull-up the athlete must first perform a burpee before proceeding into a pull-up. In the burpee the athlete’s hips and chest must make contact with the ground. At the top, the athlete’s must stand all the way up, no clap or jump needed. He or she must just be completely vertical and show full hip extension at the top in order for it to be considered a rep. This is a standard pull-up. Dead hang, or kipping pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top chin must clearly clear the pull-up bar breaking the horizontal plane. If the athlete fails the pull-up portion he or she may re-attempt until requirements are met before proceeding into the next rep. Bands will not be permitted.
Burbee Over Barbell
In the burpee over the barbell the athlete must first perform one burpee. Then jumping off of two feet over the barbell landing on two feet before proceeding into the next burpee. Each rep ends with jumping over the barbell. In the burpee the athlete’s hips and chest must make contact with the ground. At the top the athlete’s must stand all the way up, no clap is needed. He or she must just be completely vertical and show full hip extension at the top before jumping over in order for it to be considered a rep. 

Tuesday, October 22, 2013

Remember everyday you walk in complete YOUR day and then walk out, YOU ARE.......



Keep pushing.. Setbacks and disappointments will happen. Don't ever give up... #Never. Remember what you started. Remember why you started. The hard stuff is scary and it fills you with doubt. That's when the work begins! It's ok to look back and figure out what went wrong so you can fix it or just do better next time. Can't make a lift? You will soon.. Not fast enough? You will be. Need to lose weight? It starts today with the right choices. Don't Don't Don't give up... NEVER QUIT! You've got it.... There are plenty of people who want to see you fail but I promise there are even more who are willing to help you succeed!




Even when you think you are not having the results you want - that number on the scale is sticking at a certain weight - STOP, BREATH, EVALUATE - and look at how far you have come.  Look at the things you can see 4 pant size drops, your belt needing a hole punched - YOU GOT THIS!!!!! (Kim)

Tuesday 22, October 2013

Skill:

You know it 25 of em

Strength:

Deadlifts

then

Snatch grip deadlifts - work on hook grip

3-3-3-3-3

Stabilizer:

Don't blame me your abs are looking GOOD!!!! Oh OK blame me

Metcon:

Aj and Markus birthday today

10 min AMRAP

1 deadlift 102.5/82.5kg
9 toes 2 bar
2 power cleans 70/50kg
6 pull ups

Monday 21, October 2013

Skill:

25 pull ups

Strength:

Deload Week

Strict press

then

Jerks

3-3-3-3-3


Stabilizer:

25x
Med ball v-ups
Med ball baby hollow rocks
Med ball side to side

Metcon:

Ohhhhh yeahhhhh

Fight Gone Bad

3 five minute rounds 1 minute at each movement for a total rep score

Wall Balls
SDHP
Box jumps
Push press
Row - for calories

Friday, October 18, 2013

How do you get a good looking butt you ask????

Lessons Learned from Miley: 5 Ways You Can Keep Your Butt Looking Good

Haha I couldn't help it with this title!

Well besides heavy squats and some good old fashioned deadlifts here are a few other pointers for a nice tush.

Guests at the VMA’s got an up close and personal look at what happens when we pay little attention to our backsides. Miley Cyrus scared more than a few fans with her not so humble performance the other night, along with her not so toned backside. Whether you approved of the performance or not – we can all learn a lesson. If we are planning on dancing in our underwear (or not), we had better be sure that our gluteus maximus is well tended.
Here are five ways to be sure that your next dance performance goes without a jiggle!:

Lesson One: Eat Clean
 No matter what kind of exercise you do, your butt will bear the brunt of a poor and processed diet. Start your new and better butt campaign off right by switching to a diet loaded with nutrient dense fruits and vegetable. Say no to refined foods such as table salt, sugar, wheat and artificial sweeteners. Clean eating is always foundational to health, and since you have to eat anyways, why not do it right?

Be sure that you are getting plenty of healthy fats and protein from such things as coconut oil, raw nuts and seeds and moderate amounts of grass fed meat. Eat three well-balanced meals daily cut out unnecessary snacking and eat as much organic food as possible. Antioxidant rich foods such as fruits and vegetables help to escort toxins out of the body so that they don’t get trapped in our fat stores. Fueling the body with what it requires for optimal metabolism will ensure that any exercise you do to improve your buttocks is going to leave a lasting impression.

Lesson Two: Take the Stairs

Leaving a little extra time in your day to take the stairs rather than the elevator or escalator, will result in a stronger backside. According to Tufts Medical Center, a 135 pound woman will burn about 165 calories in 20 minutes of stair climbing. Burning more calories reduces body fat and will assist you in your butt firming efforts, not to mention the workout your cardiovascular system will get. If you climb both up and down stairs daily, you will notice that your butt may seem to be getting bigger, don’t worry, once the fat burns off of your backside, your butt will be firmer and lifted high.

Lesson Three: Swing a Kettlebell

Kettlebell swings combine both anaerobic and aerobic exercise at one time. No more cardio workout one day and strength workout the next when you can combine the two and be done in half the time. To work on aerobic endurance, you can do a lot of swings with a lighter bell, or switch to a heavier bell and fewer swings to develop strength. A workout that combines the two provides the most benefit.
Swings build important muscles such as glutes, core, back and hamstrings. Traditional weight training often overlooks these muscles. These muscles are foundational, and when they are strong, the whole body is strong and extremely functional. Find an appropriately sized kettlebell for your current fitness level and swing the bell for one minute, and take a 30 second break for a total of five minutes. You will begin to notice an improvement in not only your endurance but also your strength, not to mention a very toned gluteus maximus.

Lesson Four: Do Some Yoga

Most people associate yoga with flexibility, however, it can do equal justice for a sagging booty. This yoga routine works both sides of your body for equal toning. Be sure to go through the whole series using your right side first then switch to your left side. After warming up move into a Downward Facing Dog position, lift your right leg into the air and come to a Three Legged Dog position. Hold this for five breaths and keep your shoulders parallel to the floor. Move your right foot up between your hands and rise to a Warrior 1 position, lower your hips so that your front thigh is parallel with the floor. Hold this position for five breaths. Open your hips, arms and chest and move into a Warrior 2 position. Pull in your abs, lengthen your spine and keep your shoulders relaxed. Hold this for 5 breaths.

Lesson Five: Sleep Well

So, you are eating right, taking the stairs, working with the kettlebell and doing some yoga – GREAT. Now you should be tired right? Well, if you are like millions of other Americans that are more like walking zombies than energetic machines, you will need to pay some attention to the quality of sleep you are getting. Most people fail to realize just how important sleep is for building muscle. If you are sleep deprived, you are likely to gain weight, burn all the great muscle you are building instead of fat and reduce your athletic performance and coordination – watch those steps!
If you are serious about having a healthy derriere, you must get enough sleep. It is much easier said than done to get a good night’s sleep. However, there are things you can do to help yourself rest easier. If your schedule allows it, try going to bed an hour earlier every night; even one extra hour can be very beneficial. Aim for at least 7 hours of quality sleep each night.
Meditation is a time-tested way to have a more restful sleep, as it can help you find your center, and release anxious thoughts and negativity from your mind. Just a few minutes before you go to bed will do the trick, if you wish to do it for longer, the results will be magnified.
Have a warm bath and put in a few drops of lavender essential oil in your water. Lavender is soothing and will help induce relaxation which promotes a restful nights sleep.
butt

The BOTTOM Line

There you have it, five ways to keep your butt looking its best so you can avoid any embarrassment during your next public performance, or trip to the beach! Be consistent and remember, there is not one magic pill or special exercise that will improve the shape, strength and appearance of your buttocks. However, with commitment and consistency, you will be turning around to catch a glimpse at your own rear end in no time!

Friday 18, October 2013

Skill:

I know you are tired of guessing what will it be today - oh yeah it is pull ups!

Strength:

Power cleans

Stabilizer:

Hmmmmmm

Metcon:

"Grace"

30 clean and jerks for TIME

*** Log on your card

Immediately upon completion

5 x
100m sprint
10 KB swings 32/24kg
10 ring push ups

Thursday, October 17, 2013

Yes I love a glass of good red wine

Red Wine and Your Gut? (Important Study Results)

by Mike Geary - Certified Nutrition Specialist
You've probably heard that red wine can be a very healthy drink option, but you most likely only heard about generic benefits of the antioxidants and resveratrol in red wine.

But here's another MAJOR reason below why red wine in moderation (1-2 glasses per day max) can be a super healthy part of your routine.  I personally have really grown to enjoy having a glass of red wine with dinner about 4-5 days per week.

A study published in the American Journal of Clinical Nutrition (Am J Clin Nutr. 2012;95:1323-1334) reported that people who drank 2 glasses of red wine per day (dry red wine, not sugary dessert wines) had higher levels of beneficial bacteria in their gut and lower levels of pathogenic bad bacteria in their gut.  This is great news as you know from reading this newsletter how vastly important your gut flora balance is to everything from your digestion, immunity, metabolism, skin health, and much more.

The study concluded that while red wine consumption decreased pathogenic bacteria in the gut, it actually had a prebiotic effect in the gut in that it supported the growth and colonies of healthy gut microbes which protect your health.

But the powerful health benefits of red wine don't stop there...

Another exciting part of this study is that the red wine drinkers also decreased systolic and diastolic blood pressure, triglycerides, LDL cholesterol, and CRP (C-reactive protein).  CRP is a measure of overall inflammation in your body, so it's great to see an association between red wine and reduced inflammation.

The interesting part of the study is that red wine was compared against equivalent servings of gin (equivalent alcohol serving) and none of the benefits mentioned above were seen in the group consuming the gin.  This means the benefits were probably related to the polyphenols and resveratrol in red wine and not necessarily the alcohol content itself, although there is likely a synergistic effect of the alcohol and other compounds in red wine as the group receiving de-alcoholized red wine got less of a blood pressure benefit.

You can choose Cabernet, Merlot, Pinot Noir, Shiraz or any other dry red wine to get all of these powerful health benefits of the unique polyphenols and resveratrol.

Note that white wine also has some health benefits but not nearly as powerful as red wine due to the lower antioxidant levels.

Another benefit of red wine not mentioned in the study above is that some studies show that red wine consumed with a meal can slow and moderate the blood sugar response you get from that meal.  This is yet another benefit to keeping your hormones balanced, controlling insulin levels, controlling appetite, and staying lean!

As you can see, there's plenty of reasons raise a glass of red wine at your meals and toast to your health and happiness!
Need even more reasons for drinking a little red wine?  Here's an excellent snapshot from our friends at WineTrailAdventures.com with a few other health benefits of red wine...
 
 
 

Thursday 17, October 2013

Skill:

Have you gotten rid of your band or box yet?
How about a butterfly pull up, or maybe a set of 5 strict?
Where are you at in your progression of skill this month?

Strength:

Bench press

Stabilizer:

 6 pack abs - lol

Metcon:

10 min AMRAP

Another birthday WOD this week - this one goes out to Shelly who is turning 54 today!

17 pull ups
54 sit ups
59 air squats

Wednesday, October 16, 2013

3 Homemade Face Masks you can EAT

You can spend money on a spa treatments or purchase cosmetic mask kits, or you can easily, safely and effectively make your own homemade skin tightening and brightening masks at home.
Commercial Product Dangers
According to a survey conducted by the Environmental Working Group, 25% of women use more than 15 products each day, including face masks, that contain over 126 different ingredients, with as many as one in five being carcinogenic.
 The cosmetic industry is on its own to self-police using a Cosmetics Ingredient Review board. This board has only rejected 11 ingredients for being unsafe. This is in comparison to the European Union, which has banned hundreds of ingredients.

As of today, our government does not require health studies or any pre-market testing of the chemicals in personal care products, even though we are ‘eating’ them on a daily basis. According to the Office of Cosmetics and Colors at the FDA, a cosmetic manufacturer can use almost any raw material in the making of a product without approval.
Remember, feeding your face is much like feeding your body. The more natural and non-processed the ingredients the better. Try one of these healthy facial masks:

Avocado and Honey Mask
This mask only uses two simple and delicious ingredients, organic avocado and raw honey, both of which are rich in nutrients and healing properties. This mask is perfect for mature, wrinkled or dry skin and will hydrate, moisturize and rejuvenate.
Simply mash the avocado in a bowl and stir in 1/4 cup of raw honey. Apply to your skin and leave on for about 10 minutes. Wash the mask off with a cool washcloth. Repeat weekly for a smooth and supple finish.

Banana and Coconut Oil Mask
If you have dry and sensitive skin, this mask is for you. Bananas are rich in vitamins A, B and E and work as a great anti-aging ingredient to this mask recipe. People living in the tropics have beautiful, wrinkle-free skin and this is due, in part, to their use of coconut oil. This medium-chain fatty acid protects and heals the skin at the same time.
face maskMix 1 organic egg yolk, a mashed medium-banana and 2 teaspoons of organic virgin coconut oil together in a bowl. Apply to your face and leave on for about 10 minutes. Wash the mask off with a cool washcloth. Repeat up to twice a week for radiant skin.

Oat Flour and Cream Mask
Because oatmeal is fibrous, it makes a great exfoliant. This mask is perfect for removing deeply embedded dirt and dead skin cells. Make a thick paste using some oat flour and heavy cream. This mask stays moist while on your face and penetrates pores to lift dirt and nourish.

Wednesday 16, October 2013

Skill:

Yeapers

Strength:

Deadlifts

Stabilizer:

You know it

Metcon:

Lurong #6


Double Under buy in
+
5x
10 Power cleans
10 Ring dips

12 min time limit

Movement Details - Men

Level III (3)
100- Double Unders
+
5 Rounds of:
10- Power Cleans at 145 lbs
10- Ring Dips
Level II (2)
100- Single Unders
+
5 Rounds of:
10- Power Cleans at 125 lbs
10- Hand Release Push Ups
Level I (1)
100- Single Unders
+
5 Rounds of:
10- Power Cleans at 75 lbs
10- Knee Hand Release Push Ups

Movement Details - Women

Level III (3)
100- Double Unders
+
5 Rounds of:
10- Power Cleans at 100 lbs
10- Ring Dips
Level II (2)
100- Single Unders
+
5 Rounds of:
10- Power Cleans at 85 lbs
10- Hand Release Push Up
Level I (1)
100- Single Unders
+
5 Rounds of:
10- Power Cleans at 55 lbs
10- Knee Hand Release Push Ups

 

Movement Standards

Double Unders
The rope must clearly pass through both feet twice simultaneously in each repetition. If you break or land on the rope, then the last rep doesn’t count and you must go back to the previous rep.
Single Unders
The rope must clearly pass both feet once simultaneously in each repetition. If you break or land on the rope then that rep clearly doesn’t count and you must go back to the previous rep.
Power Clean
The Barbell begins on the ground. The barbell must move in one fluid motion. In order for a rep to count the athlete must receive the barbell above parallel in a partial squat, while both elbows clearly clearing the bar, before standing all the way up to full hip and leg extension before proceeding into the next rep. Touch and go is permitted.
Ring Dips
The movement starts with the athletes arms completely locked out above the rings. The athlete will be required to go below parallel, ring to arm pit. The athlete must return back to full lock out position at the elbows in order for the rep to count. No bands will be allowed for this movement. If Athletes feet touch or kick off the ground it is a no rep, however, kipping is allowed. As long as full extension is reached the rep is good.
Hand Release Push-Ups
The movement starts with the athlete at the top of a plank position, arms straight and completely locked out. At the bottom of each rep, the athlete’s chest must clearly touch the ground; hands come off the mats so that one's body is resting on the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one’s body is back into the original plank. In order to be considered a rep, two things must occur.
One, the athlete's feet must remain on the ground throughout the entire movement. In no way, can one use their feet to "kick off" the mats in order to assist them with the push up.
Secondly, athletes are not allowed to "worm out" or lose Mid-Line Stabilization as they press out.

Knee Hand Release Push Ups 
The movement starts with the athlete at the top of a plank position knees on the mats hips forward, and arms straight and completely locked out. At the bottom of each rep, the athlete’s chest must clearly touch the ground; hands come off the mats so that one's body is resting on the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one’s body is back into the original starting position.
The athlete's knees must remain on the ground throughout the entire movement. In no way, can one use their knees to "kick off" the mats in order to assist them with the push up.

Scoring

  • Any 1 REP not completed within the 12-minute time cap will be added on as 1 additional second.
  • A completed workout is 200 reps total
  • 180 Reps completed in 12 minutes (20 uncompleted)
  • Score= 12:20
  • The submission page for the workout will automatically calculate your final time. you will simply need to enter in your completion time or how far you progressed before time ran out.

 

Tuesday 15, October 2013

Skill:

25 pull ups

Strength:

Strict press

Stabilizer:

Same as yesterday

Metcon:

15 min AMRAP

8 rack lunges 50/30kg
26 box jumps 30/24in
34 push press 50/30kg

HAPPY BIRTHDAY TO
McGuyver - him's is 8 today (Piggy)
Kris - she is 26
Rebekah - she is 34

Love you all!

Monday 14, October 2013

Skill:

25 pull ups - KEEEEPPPP WORKING IT!

Strength:

Week 3 Cycle 4
almost done and starting our 12 week Oly lift strength cycle

Back Squats

Stabilizer:

25x
Medicine ball v-ups
Medicine ball baby hollow rocks
Medicine ball side to side

Metcon:

Started as an 8 round cycle then went to 6 rounds based on some performance that I saw - think it should of stayed 8 rounds

6x
8 Sumo deadlift high pulls 50/30kg
8 Hangcleans
8 Front squat
8 Push press

20 min time limit

If you put the bar down during a "round" you owe 10 burpees immediately

Saturday 12, October 2013

"Dragon"
For time:
Run 5k
4 minutes to find 4 rep max Deadlift
Run 5k
4 minutes to find 4 rep max Push jerk
Post time and loads to comments.
CPTNicholasRozansk_th.jpg

U.S. Army Captain Nicholas Rozanski, 36, of Dublin, Ohio, assigned to the 1st Battalion, 148th Infantry Regiment, 37th Infantry Brigade Combat Team, of the Ohio National Guard, based in Walbridge, Ohio, died on April 4, 2012, of wounds sustained during an enemy attack by a suicide vehicle borne improvised explosive device in Faryab province, Afghanistan. He is survived by his wife Jennifer, daughters Emma and Anna, his mother Pamela Mitchell, his father Jan, and his brothers Keith and Alex.

Friday 11, October 2013

Skill:

Same this month

Strength:

Snatch

Stabilizer:

Same

Metcon:

100 evil wheels 80/60kg
100 KB swings 24/16kg



Thursday 10, October 2013

Skill:

25 pull ups

Strength:

Deadlifts

Stabilizer:

25x
Medicine ball v-ups
Medicine ball baby hollow rocks
Medicine ball side to side

Metcon:

800m run
21-15-9
Deadlifts 80% of max
Pull ups
800m run

Thursday, October 10, 2013

Wednesday 9, October 2013

Skill:

25 pull ups

Strength:

Strict press

3-3-3+

Stabilizer:

same

Metcon:

15 Min Time Cap:

Ascending and Descending Ladder
  • Power Snatch
  • Pull Ups
  • Box Jumps
  • Kettle Bell Swings
  • Box Jumps
  • Pull Ups
  • Power Snatch
Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +

00:00 07:56 07:56


spaceplay / pause
escstop
ffullscreen
shift + slower / faster (latest Chrome and Safari)
volume
mmute
seek
 . seek to previous
126 seek to 10%, 20%, …60%

Movement Details - Men

Level III (3)
10- Power Snatches at 115 lbs
20- Pull Ups
30- Box Jumps at 24 inches
40- Kettle Bell Swings at 53 lbs
30- Box Jumps at 24 inches
20- Pull Ups
10- Power Snatches at 115 lbs
Level II (2)
10- Power Snatches at 95 lbs
20- Pull Ups
30- Box Jumps at 20 inches
40- Kettle Bell Swings at 53 lbs
30- Box Jumps at 20 inches
20- Pull Ups
10- Power Snatches at 95 lbs
Level I (1)
10- Power Snatches at 45 lbs
20- Ring Rows
30- Box Jumps at 16 inches
40- Kettle Bell Swings at 35 lbs
30- Box Jumps at 16 inches
20- Ring Rows
10- Power Snatches at 45 lbs

Movement Details - Women

Level III (3)
10- Power Snatches at 80 lbs
20- Pull Ups
30- Box Jumps at 20 inches
40- Kettle Bell Swings at 35 lbs
30- Box Jumps at 20 inches
20- Pull Ups
10- Power Snatches at 80 lbs
Level II (2)
10- Power Snatches at 65 lbs
20- Pull Ups
30- Box Jumps at 16 inches
40- Kettle Bell Swings at 35 lbs
30- Box Jumps at 16 inches
20- Pull Ups
10- Power Snatches at 65 lbs
Level I (1)
10- Power Snatches at 30 lbs
20- Ring Rows
30- Box Jumps at 12 inches
40- Kettle Bell Swings at 25 lbs
30- Box Jumps at 12 inches
20- Ring Rows
10- Power Snatches at 30 lbs

Tuesday 8, October 2013

Skill:

Strength:

Back squats

3-3-3+

Stabilizer:

Same

Metcon:

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

Double tap wall balls 20/16lbs
Dumbbell man makers 35/25lbs

*** Always adds up to 11

Monday 7, October 2013

Skill:

25 pull ups

Strength:

Week 2 of our 4 week cycle

Bench press

3-3-3+

Stabilizer:

25x
med ball v-ups
med ball baby hollow rocks
med ball side to side

Metcon:

80 double unders
2 bar muscle ups
15 box jumps 30/24in
20 thrusters 4.5/30kg
80 sit ups
2 rope climbs
15 deficit push ups 6/4in
20 snatch 42.5/30kg
80 muscle ups
15 kb swings 32/24kg
20 burpees

Saturday, October 5, 2013

REMINDER - SUNDAY GYM CLOSED

Gym is closed this Sunday for remodeling stuff :-)

Friday 4, October 2013

Skill:

25 pull ups

Strength:

Power cleans

3-3-3-3-3

Stabilizer:

Same all month

Metcon:

Work out some of the lactic acid build up....

6x

400m run
25 burpees (shhhh we haven't done any all week)

Thursday 3, October 2013

Skill:

25 pull ups

Strength:

Strict press

5-5-5+

Stability:

25x
Med ball v-ups
Med ball baby hollow rocks
Med ball side to side

Metcon:

Holy ooooooo K so when I showed Cocah Kris the programming for this day - her response "You're a dick!"
I laughed at the moment - she was right


1.

Sally up Sally down - see video from NorCal

2 min rest

2.

12 min AMRAP

5 squat cleans 50/30kg
10 jump squats 20/15kg
15 air squats

Wednesday, October 2, 2013

5 Ways to use Coconut Oil outside of the kitchen!

This coconut oil thing is no fad, that is for sure. Coconut meat, milk, juice and oil have been used for thousands of years by people living in the tropics for food and medicinal purposes. Spanish explorers called this wonderful health promoting nut “monkey face,” for the three indents on its front that resemble a monkey’s face.
Its scientific name is Cocos nucifera and it means “nut-bearing.” Coconuts have a long and respected history throughout numerous cultures in the world and many depend on it for their survival. Pacific islanders refer to coconut oil as a cure for all illnesses and many call it the “healthiest oil on earth.”
The coconut palm, which produces the coconut, is known as “The Tree of Life,” and although many people have been aware of this nut’s amazing nutritional quality they may not know that it is a “functional food.”
Functional foods are those that are not only high in vitamins, mineral and fiber but also possess healing properties. Modern medicine and science is finally catching up with tradition and uncovering the real story behind the coconut and why everyone should use it. As a result of increasing research, many people are responding and starting to replace other oils in their home with coconut oil – this is good news.

However, there is more good news. Coconut oil should not just be kept in the kitchen. Here are five ways you may have never thought that you can use extra virgin organic coconut oil. Better stock up!
Deodorant
Make your own homemade deodorant using coconut oil, baking soda, arrowroot and essential oils. Simply mix 1/2 cup of baking soda with 1/2 cup of arrowroot and enough melted coconut oil to make a thick paste like glue. Put 20 drops of lavender essential oil for a fresh smell. Store in a small glass jar. Reapply as often as needed during the day.
Eczema and Psoriasis
Coconut oil is loaded with antibacterial, antifungal, antioxidant and antimicrobial properties that help to prevent infection and heal damaged skin. The healthy vitamins and nutrients in the oil include lauric acid and vitamins K and E which reduce itching and promote healing. This is a chemical-free alternative to synthetic treatments that only mask the problem.
Yeast Infections
Yeast infections are uncomfortable and occur in both men and women. Although over the counter and prescription medications are available, coconut oil can heal these infections naturally. The strong antifungal properties in coconut oil kill the fungi that are responsible for the yeast infection. It can be applied to the affected area three times a day.
Cleansing and Moisturizing Skin
Coconut oil helps to clear away dead skin cells and can also be combined with coconut crystals, sea salt or other natural exfoliating substances to make a very useful facial scrub that leaves the skin feeling soft and clean. No need to spend money on special products when you can use coconut oil. A simple scrub can be made by mixing one cup of coconut crystals with 1/2 cup of organic coconut oil.
Coconut oil puts nutrients back into your skin as opposed to synthetic products that suffocate the skin and provide no nutritional benefits. If you want to use coconut oil as a moisturizer, be sure to start with a very small amount. If you put too much on your skin it will be a mess and your skin will not be able to drink it all in. A little bit goes a long way and this makes it an extremely economical choice for a moisturizer.
coconut oilDetoxifier
Oil pulling is a highly powerful way to detoxify the body. Dr. Bruce Fife is a coconut oil expert and the author of Oil Pulling Therapy and he says, “Oil pulling is one of the most remarkable methods of detoxification and healing I have ever experienced in my career as a naturopathic physician.” This process removes bacteria, toxins and parasites from the mouth and also loosens sinuses and congestion while encouraging the lymph system to move toxins out of the body.
Oil pulling instructions:
  1. Oil pulling should be done on an empty stomach first thing in the morning.
  2. Use one tablespoon of organic virgin coconut oil – you may want to start with 1/2 a tablespoon and work your way up to a tablespoon.
  3. Swish the oil around in your mouth slowly and be sure that the oil reaches all parts of your mouth – do not swallow.
  4. Swish for ten minutes minimum.
  5. Spit out when you are done and rinse with pure water.
  6. Brush with a natural toothpaste afterwards.
  7. Oil pulling can be done daily and will reduce plaque, whiten teeth, freshen breath and improve overall health and well-being.
-The Alternative Daily

Wednesday 2, October 2013

Skill:

25 pull ups

Strength:

Back squats

5-5-5+
65/75/85%

Stabilizer:

25 of the following with a medicine ball
V-ups
Baby hollow rocks
Side 2 Side

Lurong Living Paleo Challenge WOD #4

10 Min Time Cap:

  • 50 Thrusters
  • 50 Toes-to-Bar
  • The athlete must complete all 50 Thrusters before moving on to the next movement

Movement Details - Men

Level III (3)
50- 95 lb Thrusters
50- Toes-to-Bar
Level II (2)
50- 65 lb Thrusters
50- Ab Mat Sit-Ups
Level I (1)
50- 45 lb Thrusters
50- Anchored Ab Mat Sit-Ups

Movement Details - Women

Level III (3)
50- 65 lb Thrusters
50- Toes-to-Bar
Level II (2)
50- 45 lb Thrusters
50- Ab Mat Sit-Ups
Level I (1)
50- 30 lb Thrusters
50- Anchored Ab Mat Sit-Ups

Movement Standards

Thrusters 
(All Levels)
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. If you fail to do so then it is a no rep. You must complete all the thrusters before moving onto the next movement.
Toes-to-Bar 
(Level 3)
In the toes-to-bar, the Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. If both feet don’t touch simultaneously then the rep is no good.
Ab Mat Sit-Ups 
(Level 2)
In the ab-mat sit-up you must start in a seated position in front of the mat. Feet are butter flied so that the bottoms of your heels are touching. The athlete must lay all the way back until shoulder blades make contact with the ground. Arms may not swing pass your head. In order to complete a rep the athlete must touch the top of their toes for the rep to count.
Anchored 
Ab Mat Sit-Ups 
(Level 1)

In the anchored ab-mat sit-up the athlete starts in a seated position in front of the mat. Feet are flat on the ground anchored under any weighted object, knees are to chest. The athlete must then lay all the way back until shoulder blades make contact with the ground. Rep is completed once the athlete sits all the way up and touches their fingers to their toes. Athlete may not swing their arms over their head.  

Scoring

  • Any 1 REP not completed within the 10-minute time cap will be added on as 1 additional second.
  • A completed workout for WOD 4 is 100 REPS
  • 90 Completed REPS would be 50 Thrusters + 40 Toes-to-Bar = 10 uncompleted REPS
  • The total time that the system would calculate is 10:10

Tuesday, October 1, 2013

Tuesday 1, October 2013

Skill:

25 pull ups

Strength:

Bench press

5-5-5+
65/75/85%

Stabilizer:

Grab your coach

Metcon:

21-15-9

Push press
SDHP
Evil wheels
42.5/30kg