Thursday 28, March 2013

Workout 13.4

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Notes
Please be sure to watch the entire workout instruction video (above) for full details.
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Skill:

Mobility

Strength:

Front squats
3-3-3-3-3

Snatch balance
3-3-3-3-3

Stabilizer

4x
25 evil wheels
25 alternating arm/leg plank hold

Wednesday 27, March 2013

Skill:

Mobility

Strength:

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

Stabilizer:

Toes to Rings
3x10

Metcon:

o.k. this changed about a cajillion times in less than 12 hours. :-)

You did some variation of the following for a EMOM 12 minutes

3-5 push press anywhere from 50-70kg for men and 30-50kg for woman
10 ball slams

Tuesday 26, March 2013

Skill:

MOBILITY - all week

Strength:

CrossFit Total

1 rep max back squats
1 rep max strict press
1 rep max deadlifts

Warm up real good then three attempts at your 1 rep max for a combined total weight as your "score".

Metcon: For those of you crazy enough to want one and DO IT!

12 min EMOM

3 deadlifts 60-70% just found 1 rep max
5 strict chin ups

 

Everyone across the board had a PR on a lift today if not all three! Congratulations to all my studs and of course my guys! ;-)

Monday 25, March 2013

Skill:

10-15 mins mobility

Pick a body part and STRETCH!!!!

Strength:

Warm up for Shankle Complex

Stabilizer:

100 four count flutter kicks - every 25 stop and hold legs 6 inches off the ground for 20 count

Metcon:

BBCF Shankle Complex:

5 x 60% of your one rep max
4 x 70%
3 x 80%
2 x 90%
1 x 100%

A failure or dropping of the bar equals 20 burpees (if you did not have burpees you did not go hard or heavy enough - just saying)

Donny Shankle 200k Shankle Complex

For your viewing PLEASURE!!!

Saturday 23, March 2013

8 a.m.

Re-do or make up of the 13.3 Games Open WOD

10 a.m.

Partner WOD - seemed to be a great one from what everyone has said... Yeah Coach!

Partner 1 = 800m run
Partner 2 = KB swings while 1 runs - keep count of total reps
then
50 strict pull ups - 25 each partner
75 partner push ups
100 partner sit ups with med ball - 100 each so 200 total
then 20 min AMRAP
Partner Bear Complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press
and switch the bar to your partner - PARTNER ensure working partner form is good and deep on squats weight is 50/35kg respectively.
Keep count of each partners total completed complexes
then
Partner 2 = 800m run
Partner 1 = KB swings while 2 runs

SCORE - total time and total reps from both sets of swings and Bear Complex

Friday 22, March 2013

Skill:

Bergner warm up

Strength:

20 mins to find your 1 rep max on the Shankle Complex

2 clean pulls
1 hang squat clean
2 jerks

Do not put the bar down during the above cycle of movements.
GO heavy fail and be prepared for Monday.

Metcon:

Coach Travis is in the house and I forgot what it was after a long weekend of working.

Sorry guys - leave your notes in the comments section. :-)

Thursday 21, March 2013

Skill:

Muscle ups - bar or ring

Strength:

Bench press

5-5-5-3-2-5

Metcon:

For those of you not registered in the Open Workouts, or are just not feeling it today, or better yet know it will take you 12 minutes to do 150 wall balls here is another version for you. :)

12 Min AMRAP

75 wall balls 20-16lb
90 Double Unders - 270 singles
30 pull ups

Workout 13.3

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9' target)
90 Double-unders
30 Muscle-ups

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9' target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9' target)
90 Double-unders
30 Muscle-ups

Notes

This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

Special Tiebreak

In this workout, we are using a special tiebreak method. At the end of each set of exercises, time should be marked. Specifically, as soon as the 150th Wall ball is complete, time should be marked. As soon as the 90th Double-under is complete, time should be marked. The same at the 30th Muscle-up, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at the last fully completed exercise set, whichever that may be.

Life Template

1. Follow Your Curiosity “I have no special talent. I am only passionately curious.”

2. Perseverance is Priceless “It’s not that I’m so smart; it’s just that I stay with problems longer.”

3. Focus on the Present “Any man who can drive safely while kissing a pretty girl is simply not giving the kiss the attention it deserves.”

4. The Imagination is Powerful “Imagination is everything. It is the preview of life’s coming attractions. Imagination is more important than knowledge.”

5. Make Mistakes “A person who never made a mistake never tried anything new.”

6. Live in the Moment “I never think of the future – it comes soon enough.”

7. Create Value “Strive not to be a success, but rather to be of value.”

8. Don’t be repetitive “Insanity: doing the same thing over and over again and expecting different results.”

9. Knowledge Comes From Experience “Information is not knowledge. The only source of knowledge is experience.”

10. Learn the Rules and Then Play Better “You have to learn the rules of the game. And then you have to play better than anyone else.”

Check it out.

http://practicalpaleolithic.com/paleolithic-diet-blog/

Need more recipes etc. for your Paleo Challenge - here you go!

KUNDALINI YOGA - coming to BattleBorn CrossFit

Monday March 25th and every Monday, Wednesday and Friday at 7p.m. we will be holding a Kundalini Yoga class for all members of BattleBorn CrossFit (well anyone can come).

This strength based yoga class will be taught by none other than our very own Aj Chhabra.

For those of you who know Aj, and I think most of us do - this is a great leadership and teaching experience for him.  For those of you who may not know Aj, he is a Senior at Galena high school who will be leaving for the Airforce Special Forces sometime in June of this year.
Aj went to boarding school in India his 7th and 8th grade year where he became a certified Kundalini Yoga instructor.  Below is a little bit about the newest class being added to the BBCF schedule.  This class is included in your current dues, BUT since Aj is a high school student and athlete any donation from us to him is GREATLY appreciated.

Kundalini yoga is an ancient form of yoga that has only been practiced in the west relatively recently. In 1969, Yogi Bhajan founded 3HO (the Healthy, Happy, Holy Organization) to introduce this yoga practice to a broader population. Although Kundalini had not previously been taught to the public, Yogi Bhajan felt that everyone should have the opportunity to enjoy its benefits.

What is Does Kundalini Mean?

The Kundalini is untapped energy (prana) at the base of the spine that can be drawn up through the body awakening each of the seven chakras. Full enlightenment occurs when this energy reaches the crown chakra at the top of the head. Kundalini energy is often represented as a snake coiled at the bottom of the spine.

Focus on Breath and Movement

Each Kundalini Yoga asana series is done in conjunction with a specific breathing technique that intensifies the effects of the poses with the purpose of freeing energy in the lower body and allowing it to move upwards. Kundalini sequences (called kriyas) may consist of rapid, repetitive movements done with in conjunction with a designated breathing method or holding a pose while breathing in a particular way.

What to Expect in a Kundalini Class

A Kundalini class begins with a short chant followed by a warm-up to stretch the spine and improve flexibility. The main work of the class is called a kriya, which is a proscribed sequence of poses and pranayama that focuses on a precise area of the body. The teacher typically does not make manual adjustments. The class ends with a meditation, which may be accompanied by the teacher playing a large gong, and a closing song. Kundalini devotees often wear flowing white robes and head wraps.

Wednesday 20, March 2013

Today once again for our afternoon classes we had a special guest Coach Rob Ord.
It is always a pleasure and honor to have Coach come in for any reason, but for him to take over the entire afternoon from regular class and coaching the Olympic jerk to the CrossFit Lite class is even better. Having guest coaches is always awesome, but I'm especially fond of Coach and all he brings to BattleBorn.

Skill:

Butterfly pull ups

Strength:

Jerk

3-3-3-3-3

Stabilizer:

100 Hollow Rocks
* our afternoon classes are so full that we are missing the stabilizer WOD - so I am letting you know take the time  few minutes before or after class to get it done. It is almost bikini season...

Metcon:

Tbata Something Else

Pull ups
Push ups
Sit ups
Squats

Weighted Muscle Up - Nic Bartoli

Nic getting his weighted muscle up on!

Nice job buddy!

Tuesday 19, March 2013

Hey Hey Hey

First thing First like to give a big shout out to DFS, DON'T F*CKING STOP for supporting BBCF as the picture of the day for the 13.2 workout. Check it out on FaceBook and if you get a chance swing by their website and give them some LOVE.

http://dfslifestyle.com

Thanks Garrett and Jake!

Skill:

Bergner warm up

Strength:

Squat cleans

3-3-3-3-3 - remember we are working towards Friday and then ultimately Monday WOD with these lifts

Stabilizer:

50 evil wheels

Metcon:

7 min AMRAP

5 Turkish get ups AHAP - 5 total, switch arms next round
20 KB swings AHAP
20 upper cuts AHAP

2 min rest

8 x 100m sprints
30 second rest in between

Thanks to Courtney, Madi, Ashlee for representing!!!

BBCF Olympic Lifting Emphasis Class

Clean and jerk 5x3
Snatch balance 5x2
Clean pulls 3x3

Metcon:

Snake Eyes

KB swings
Box jumps

Monday 18, March 2013

Happy Monday guys!!!

So this week has a lead into next week's Monday WOD - sooooo you should definitely be here for technique/strength work Monday-Wednesday.

Friday we will take 20 + minutes to find our one rep max on a series of movements to use as our goal on Monday's Metcon.

Skill:

Bergner Warm up

Strength:

Hang cleans

3-3-3-3-3

Stabilizer:

50 weighted v-twist

Metcon:

12 min AMRAP

3 hang clean and jerks 60/40kg
3 burpee box jumps 36/30in
3 chest to bar pull ups
6 of the above
6
6
9 of the above
9
9
12 of the above
12
12
and so on till you run out of time. :-)

 Derek post 13.2 second go around

Derek sweat angel from second go round of 13.2

Saturday 16, March 2013

So I was too lazy to type it out on here - I know HOW RUDE!

Notice the note in black at the bottom...  Seriously guys - QUIT dropping the bars with no weight on them. Unless you like doing burpees. :-O

Friday 15, March 2013

Skill:

Rope climbs

Strength:

Power cleans - last two sets squat cleans
3-3-3-3-3

Stabilizer:

Bicycles

Metcon:

Log on your card and RUN FAST!!!

1.5 mile run

HAHA and for all of us "elite" level athletes we have this....

California Strength! Register Space is LIMITED!

REMINDER!!!!!

April 13th we have non other than Dave Spitz and a selection of his TOP coaches coming into BattleBorn for an Olympic Lifting Seminar!

IF YOU HAVE NOT SIGNED UP FOR THIS...

YOU NEED TO, SPOTS ARE FILLING UP QUICK!

Is your clean a little jerky, are your arms bending during your pull, do you feel like your set up is to far behind the bar?

Yes, Yes, YES!

Then you NEED TO BE HERE on April 13th to get the expertise advice we all need when it comes to something as technical as the Oly lifts.

Don't worry, I will be right next to you getting my snatch cleaned up (BWAHAHAHAHA) you knew I was going to go there!

Register Here

 

13.2 Open Workout

Workout 13.2

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20" box

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20" box

Notes
Please be sure to watch the entire workout instruction video (above) for full details.
This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.
Every rep counts in this workout. Credit will be given for partially completed rounds.

Equipment

To complete this workout you will need:
• A barbell that is loaded to the appropriate weight for your division
• A box that is the appropriate height for your division
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 52 kg for the Men, 34 kg for the Women, 43 kg for the Masters Men, 25 kg for the Masters Women.

Wednesday 13, March 2013

Ahhhh today is the day we get the ever waited for 13.2 Open workout.

What do we think - I'm being an ass and calling muscle ups, pistol squats, and double unders.

Skill:

Bergner warm up

Strength:

Snatch grip deadlifts

5-5-5-3-2-5
*** Hook grip
*** open the hips explosively at top as if it was going to continue into a snatch
*** skill/technique work

Stabilizer:

100 old school sit ups

Metcon:

5x
2 min rounds
AMRAP Hang cleans 60/40kg

Post WOD joys!

 

CrossFit Light:

 

Strength:

 

Back squats

5-5-5-3-2-5

 

Skill:

 

10 mins of double unders

 

Metcon:



12 min AMRAP

200m sprint
25 air squats
10 push ups
10 sit ups

Olympic Lifting Emphasis Class

Reminder: Tuesday and Thursday at 6pm and Saturday at 2pm

HOPEFULLY WE WILL ALL HAVE A MIRACLE SNATCH!

Tuesday 12, March 2013

Skill:

Ring dips
3x10-15

Strength:

Strict press

5-5-5-3-2-5

Stabilizer:
4x10
Toes 2 bar

Metcon:

"Hope" for Kenya

12 min AMRAP

50 air squats
30 push ups
15 pull ups

Today we had our Oly class

 

Squat Cleans 5x3

Rack jerk 5x3

Back squat 3x5

Clean pulls 3x3

Metcon:

Every 30 seconds

1 power clean 75%

Death by Med ball slams

Have you gotten your NEW BBCF t-shirt or tank yet???  Thanks for the view CeCe ;-)

Libby my girl busting out her ring pulls!

Monday 11, March 2013

Skill:

Any variations of Handstands

Strength:

Back squats

5-5-5-3-2-5

Stabilizer:

Ummmmm

Metcon:

8 min AMRAP

50 double unders
10 rack lunges 42.05/30kg
10 KB snatch 24/16kg

2 min rest

8 min AMRAP

20 SDHP 50/35kg
20 hollow rocks
10 spider man push ups

Saturday 9, March 2013

HAPPY BIRTHDAY SKY!!!!!

We love you girl and are so happy to share your birthday with you!

3x

1 mile
9 deadlifts 80/60kg
95 air squats

Friday 8, March 2013

Skill:

Ring dips

3x20

Strength:

Bench Press (please note the below video - THIS IS NOT HOW YOU BENCH - even if she locked out on one rep.)

5-5-5-3-2-5

Stabilizer:

3x25
evil wheels
hollow rocks

Metcon:

Originally had "fran" programmed for today but this week has been a good one so went ahead and changed it up a little bit. Just know she will be appearing soon!
So after snatch and burpees and loys of pull ups this week I decided on

"Griff"

Thursday 7, March 2013

Those of you competing in the CF Open I have posted the entire standards and WOD.

Skill:

2 min max effort strict pull ups - once you have completed your total reps you can do KEEP hanging on to that bar!!!! 2 mins grip strength FUN!

Strength:

Deadlifts

5-5-5-3-2-5

Metcon:

17 min AMRAP

20 burpees
15 snatch or cleans 42.5/30kg

Workout 13.1 Open WOD

Workout 13.1

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible
MASTERS MEN - includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible
MASTERS WOMEN - includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
35 pound Snatch, 30 reps
30 Burpees
55 pound Snatch, 30 reps
20 Burpees
75 pound Snatch, 30 reps
10 burpees
90 pound Snatch, as many reps as possible
Notes
This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed. In the case of a tie, the Athlete with the faster time to finish their last complete set of Snatches will be ranked higher.
Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of each round of 30 Snatches, time should be marked. Specifically, as soon as the 30th Snatch at 75 pounds for men is complete, time should be marked. As soon as the 30th Snatch at 135 pounds is complete, time should be marked. The same at the 30th rep at 165 pounds, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of Snatches, whichever that may be.
For example, a male athlete finishes all the reps up to and including 10 Snatches at 165 pounds, for a total of 160 reps. This is his score. He also finished the 30th Snatch at 75 pounds in 3:52, and the 30th Snatch at 135 pounds in 13:10. In this case he will enter 13:10 as his time in the tiebreak field since this was the time of completion of his final set of Snatches. This athlete would be ranked above someone who got 160 reps and a tiebreak time of 14:00, but below someone with 160 reps and a tiebreak time of 12:00.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.
Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.


Burpee


The height of the target must be no fewer than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible while the measurement is being made. 

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.


Snatch


Each rep will be counted once the Athlete clearly shows control of the barbell overhead. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. The Athlete must be responsible for loading their own barbell to the appropriate weights during the workout. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.
Equipment
To complete this workout you will need:
- A target set 6” above your max reach
- One barbell
- Collars
- Plates to load to the appropriate weights for your gender and age group

Wednesday 6, March 2013

Hello middle of the week and Paleo Challenge benchmark WOD is in the box today!

Skill:

3x ME strict chin ups

Strength:

Strict press

5-5-5-3-2-5

Stabilizer:

4 mins of Mountain Climbers

Metcon:

"Helen"

3x
400m run
21 KB swings 24/16kg
12 pull ups

YES!

Log it!!!
30 days we will do it again and you will LOVE the results you have!

Few pics of some classes kicking Helen's ass!

SAIWI once again needs BBCF help!

 

The Student Association for International Water Issues (SAIWI) and International Development Missions (IDM) are hosting the 10th Annual Ron Petersen Memorial African Dinner. SAIWI is a University of Nevada, Reno non-profit student organization dedicated to promoting research, education, and training concerning international water issues. SAIWI and IDM host the African Dinner annually to raise support for water related projects in developing nations. Funds raised from this event will be used for water and sanitation projects in Panama, Kenya and the Navajo Nation.

• Doors open at 6:00pm
• Dinner begins at 6:45pm

Tickets $40, Students $25 (Purchase by March 5th!)

Event Includes: *African Cuisine *Live Entertainment by Drumchik Productions *Silent Auction and Raffle *Cash Bar *Panama Trip Presentation.

For Details and Tickets:
Julie Ruiz
775-530-8686
jcruiz5@msn.com

 

If you want to read a bit about SAIWI's recent trip to Panama in January 2013, click on this link http://www.unr.edu/nevada-today/news/2013/students-bring-inspiration-to-panama-hpf

 

University of Nevada, Reno graduate students Angela Stevens, (one of our very own BBCF family members) middle, and Murphy Gardner (in dark hat) helped members of a small village in Panama build composting latrines

 

Monday 4, March 2013

"Zeus"

Three rounds for time of:

30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

Post time to comments.


U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Saturday, March 2 2013

Happy Saturday everyone!!!

Reminder 3p.m. today Paleo Challenge kick off meeting!

Metcon:

1 mile

then 30 min AMRAP

60 double unders
20 ring push ups
60 double unders
20 L pull ups
60 double unders
20 jumping squats 20/10kg
60 double unders
20 evil wheels

Friday 1, March 2013

Skill:

Rope climbs

Strength:

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

Stabilizer:

Tabata
v-twist

Metcon:

800m run
then
15-10-5 thrusters 42.5/50/57.5kg men and woman 30/37.5/45kg
10-20-30 KB swings 32/24kg
3-2-1 rope climbs

Thursday 28, February 2013

Skill:

Bergner warm up as a group

Strength:

Snatch

2-2-2-2-2
or
1-1-1-1-1-1-1

Stabilizer:

50-30-10

Evil wheels
Sit ups

Metcon:

7x
1 min on
1 min off

10 KB swings Heavy
5 KB cleans to each arm Medium
5 KB snatch to each arm Medium

* All work done in one minute or a 5 burpee penalty for each round not finished
** If you are done in less than 52 seconds you SAND BAGGED ME!!!!