31 Heroes 2013 WOD

It is that time again.

Time to honor those that have fallen for protecting our country and the people we hold most dear.

Please take the time to register for this event here:

http://www.31heroes.com/location/?gym=PN3DqH

The Heroes

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.

Alexander J Bennett, Sgt.
Darrik C Benson, PO1 SEAL
Brian R Bill, CPO SEAL
John W Brown, Tech Sgt., USAF PJ
Christopher G. Campbell, PO1 SEAL
David R Carter, CWO4
Jared W Day, Information Systems Technician PO1
John “Jet Li” Douangdara, Master at Arms 1st Class
Spencer C Duncan, Spc.
John W Faas, CPO SEAL
Patrick D Hamburger, Staff Sgt.
Andrew W Harvell, Staff Sgt., USAF CCT
Kevin A Houston, CPO SEAL
Jonas B Kelsall, Lt CMDR SEAL
Louis “Lou” J Langlais, Master Chief SEAL
Matthew D Mason, CPO SEAL
Steven “Matt” M Mills, CPO SEAL
Bryan J Nichols, CWO2
Nicholas H Null, CPO EOD
Jesse D Pittman, PO1 SEAL
Thomas A Ratzlaff, Senior Chief SEAL
Robert J Reeves, CPO SEAL
Heath M Robinson, CPO SEAL
Nicholas P Spehar, PO2 SEAL
Michael J Strange, Cryptologist Technician PO1
Jon “JT” T Tumilson, PO1 SEAL
Aaron C Vaughn, PO1 SEAL
Kraig M Vickers, Senior Chief EOD
Jason R Workman, CPO SEAL
Daniel L Zerbe, Tech Sgt., USAF PJ
Bart, K-9

The 31 Americans were not the only ones that died as heroes that day. We cannot forget the sacrifice of our Afghan comrades. Seven Afghan commandos and one Afghan interpreter were also killed in action and we cannot look past their sacrifice. They too are heroes and we thank them and honor them and their families.

Tuesday 30, April 2013

Skill:

Double unders

Strength:

Strict press

5-5-5-3-2-5

Stabilizer:

100 evil wheels
*** silly Derek challenged me to doing this with a 10kg plate on our backs - hehe I won.

Metcon:

9-7-5-3

Snatch 60/40kg
Muscle ups
200m run
*** 3 to 1 on the conversion for muscle ups

What THE H?????

Who in the Hell is in charge of this blog???

Oh CRAP that is me.

Sorry for the delay, I'm pretty sure in my head I posted it, but obviously I did not.

Thank gawd for Kris and our Face Book page - which if you have not liked yet, get on there and like us!

And just in case you were wondering why the coaches FREAK OUT when you drop a bar "with no weight on it" - here is proof as to why it cost you a burpee penalty when you do it!  Yes this is a $500 bar that snapped at the color that is rated for over 2000 lbs worth of force.

Monday 29, April 2013

New Hero WOD at BattleBorn CrossFit today!

"Schmalls"
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters
Post time to comments.


Enlarge image

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U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Saturday 27, April 2013

Well it is Billy's birthday today, he ran off before I could get a pic or if he felt like any of the rest of us it was a slow crawl. ;-)

HAPPY BIRTHDAY BILLY! Thanks for sharing this WOD with us!

4x

Push press 2700lbs
800m run
200 jump ropes / 200 lunges (alternate between rounds)
Deadlifts 3100lbs

*** pick a weight you know you can rep out and find out how many reps you need to do per round to equal the amount of poundage required!

Since we missed Billy, here is our very own Nic sporting the new BBCF shorts and maybe he is dead!

Friday 26, April 2013

Skill:

1 legged candle stick

Strength:

Clean and jerks

3-3-3-3-3

Stabilizer:

100 evil wheels

Metcon:

3/3/3 turn around
or
5/5/5 turn around

slow/med/fast pace run, then turn around and red line back - meaning beat your time out.

:-) the weather is changing!!!!

Thursday 25, April 2013

Skill:

Candle stick

Strength:

Back squats

5-5-5-3-2-5

Stabilizer:

3x20 toes to bar

Metcon:

15 min AMRAP

3 burpees at the start of each minute
5 upper cuts (each side) 24/16kg
10 KB clean and jerks (total - 5 each side) 24/16kg
15 swings 32/24kg

Wednesday 24, April 2013

OK Pete, in the 6am class. This was your request you kicked ass as did Travis (shocking) ;-) Thanks for the request and kicking my ass, and I am sure I speak for everyone else today!

There is two reasons we have not done this workout since the OG location over behind SteinMart -
1. Logistics nightmare
2. This WOD was really damn HARD!

Skill:

Pistol squats

Stabilizer:

ME plank hold

Strength:

Clean pulls
3-3-3-3-3
and
Snatch grip deadlift
3-3-3-3-3

*** remember these are transfer movements as opposed to sheer "strength" lifts - hey are meant to be powerful and explosive, so if you cant snatch it or clean it lower the weight and explode through the pockets!

Metcon:

"Linda"  aka Three Bars of Death

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.

Hook Grip will help you through this one!

Tuesday 23, April 2013

I'm back ( I know you missed me) after a quick weekend mini vacation to Vegas. The weather was also amazing there, so much so I added the end of this workout which was NOT optional even though Coach Jason wanted it to be when I got back last night!

Strength:

OHS

5-5-5-3-1-1-1

Congrats to Cory with a 95KG OHS tonight by the way!

Metcon:

10 minute AMRAP
"Mary cut off at the knees" LOL

5 HSPU
10 pistol squats
15 pull ups

THEN....

Run 1 mile!

Monday 22, April 2013

Monday, oh it is Monday and what do we do on a beautiful Monday after a beautiful weekend?

SPRINTS!!!!

Skill:

Pistol Squats

Strength:

Snatch

2-2-2-2-2

or 

1-1-1-1-1-1-1

Stabilizer:

75 evil wheels

25 hollow rocks

Metcon:

8 x 100m sprints

60 second rest

Friday 19, April 2013

Skill:

Handstand walks
(use a partner)

Strength:

Power cleans

3-3-3-3-3

Stabilizer:

100 sit ups with AbMat

Metcon:

We have another birthday workout today for our very own Mike Fritz!
Happy 25th birthday Mike!

4x
19 hand release push ups
88 step ups / air squats ** round 1 and 3 is step ups, round 2 and 4 is air squats
25 sit ups

Thursday 18, April 2013

Skill:

Max effort Handstand hold
free or against wall

Strength:

Front squats

5-5-5-3-1-1-1

Stabilizer:

100 four count flutter kicks

Metcon:

It is Kelsey's birthday today and she is turning 16 so here we have a KICK ASS SWEET 16 WOD!

16 min AMRAP

1 OHS 50/30KG
9 Hang cleans
9 Snatch
7 Squat cleans

Wednesday 17, April 2013

Skill:

Handstand push ups
3 x ME (max effort)

Strength:

Rack jerks
3-3-3-3-3

Snatch balance
3-3-3-3-3

Stabilizer:

Tabata Mountain climbers (these sucked)

Metcon:

"Helen" - promise you won't see her again for at least 4-5 months

3x

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

Tuesday 16, April 2013

Skill:

Handstand holds

Strength:

Back squats
5-5-5-3-2-5

Stabilizer:

Tabata kettlebell v-twist

Metcon:

3x
4 min rounds
1 min rest between

Rounds 1 & 3

15 thrusters 45/30kg
15 pull ups

Round 2

15 KB swings 24/20kg
15 push ups

Monday 15, April 2013

"Jorge"

For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps 70/50kg
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps



U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

Kris T. weekend wrap up of the California Strength Seminar

This weekend we hosted a California Strength Olympic Lifting Seminar with Coach David Spitz and athletes Rob Blackwell and Nicole Lim. The seminar began with a light warm up and then three stations of stretching and mobility. From there Coach Spitz began breaking down some key points of the snatch (which would also carry over into the clean) while having Rob and Nicole demonstrate as he spoke. We were then allowed to work on the lift using the technique that Coach Spitz had just gone over.  One of the best things of the seminar was that we had Coach Spitz, Rob and Nicole available to help individual athletes fine tune their lifts and correct form. Everyone worked up to one rep maxes and PRs. Rob and Nicole then proceeded to do a demonstration on some heavy snatch lifts. Just to give some perspective, Rob weighs about 86 kg. (190 lbs.) and worked his way up to a 140 kg. (308 lbs.) snatch and Nicole who weighs about 48 kg. (105 lbs.) worked her way up to a 57.5 kg. (126.5 lbs.) snatch.

            Next Coach Spitz went over the clean much of which was similar to the snatch. Again, we were given the opportunity to work on this lift while getting form and technique corrected by Coach and the athletes. Rob and Nicole then demonstrated what they could do with their clean and jerks. Rob ended up cleaning 170 kg. (374 lbs.) which was a new PR for him and Nicole hit 75 kg. (165 lbs.) on her clean and jerk. One other detail about Nicole is that she is only 4'9", earning her the nickname "Littlest”, and is throwing up the heavy lifts like no one's business. After this demonstration, Coach Spitz went over the jerk and then everyone went on to work on their jerks, beginning with push jerk and then on to the split jerk.  Lastly, with the time we had remaining Coach went over front squats and back squats with another demonstration by Rob and Nicole.

            After attending this seminar I felt like I left with new information that I'm really excited to try out. I would definitely suggest that anyone that wants to improve their form and technique in their Olympic lifts attend a California Strength Seminar or a similar one. It was great having the opportunity to have these great athletes and Coach walk around as you work on your lifts correcting your form as well as being able to witness the raw strength of Rob and Nicole first hand.

 

 

SATURDAY CLASS - 04-13-13

WILL BE HELD AT VIRGINIA LAKE!!!

9AM IN THE NORTH PARKING LOT

SEE YOU THERE!

Thursday 11, April 2013

Skill:

ME pull ups

Strength:

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

Stabilizer:

100 old school sit ups

Metcon:

15 min AMRAP

10 push press 45/30kg
10 front squats 45/30kg

I would just like it to be known my kid was talking crap saying he was going to beat me on this workout - needless to say I destroyed him by a full 2 rounds and 3 reps. Neener Neener Evan!

Wednesday 10, April 2013

Skill:

3x10 Glute Ham leg raises

Strength:

OHS

5-5-5-3-1-1-1

Stabilizer:

5x
10 hollow rocks
20 sit ups

Metcon:

"Elizabeth"

21-15-9

Power cleans 60/40kg
Ring dips

Tuesday 9, April 2013

Skill:

Chin ups
3 x ME

Strength:

Power cleans
3-3-3-3-3

Stabilizer:
100 partner leg tosses

Metcon:

8 min AMRAP

3 muscle ups
5 KB swings 32/24kg
7 weighted OH lunges 20/10kg

Monday 8, April 2013

Skill:

3x ME Strict pull ups

Strength:

Front squats

5-5-5-3-1-1-1

Stabilizer:

Tabata flutter kicks

Metcon:

"Kelly" - log on your card

5x
400m run
30 box jumps
30 wall balls

Saturday 6, April 2013

And here was our Saturday workout. :-)  See I even set a time frame so everyone knows that they are only truly working for a "few" minutes.

Friday 5, April 2013

Hellllloooooo it is Friday the sun is out, and I am looking forward to spring and it is now supposed to snow on Monday????

Come on all ready!

This weekend is the end of our 1st Paleo challenge of 2013, and with some of the results I have already seen I can not wait to see the rest! You guys all did awwesome and I am soooo PROUD!

Thursday 4, April 2013

Workout 13.5

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chin over bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Jumping chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Notes
Please be sure to watch the entire workout instruction video (above).

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. 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.

Time Bonus

This workout begins as a standard four-minute AMRAP of 15 thrusters and 15 chest-to-bar pull-ups. If the Athlete completes 90 reps (three complete rounds) before the time cap, there is a four-minute time bonus. The workout is now an eight-minute AMRAP.

The Athlete can continue working as fast as possible (i.e. there is no requirement to rest or wait until four minutes are up). For example, if an athlete completes three rounds in 3:00, their time is extended to 8:00 and they can immediately begin working on their fourth round, with five minutes remaining.

Now, if the Athlete completes 180 reps (six complete rounds) before the eight-minute time cap, there is another four-minute time bonus. The workout is now a 12-minute AMRAP. If the Athlete completes 270 reps (9 complete rounds) before the 12-minute mark, the workout becomes a 16-minute AMRAP. This pattern repeats indefinitely, as long as an additional 90 reps are completed before the time cap.

Further explanation of the bonus time can be found here.

Equipment

To complete this workout you will need:
• A barbell that is loaded to the appropriate weight for your division
• A pull-up bar
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 45 kg for the Men, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

Strength:

OHS

5-5-3-1-1-1

Wednesday 3, April 2013

Strength:

Snatch:

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

Metcon:

12 min EMOM
7 burpees
100 yard sprint!!!

Tuesday 2, April 2013

Strength:

Front squats

5-5-3-1-1-1

Metcon:

15 min AMRAP
4 push press 45/32.5KG
8 SDHP 45/32.5KG
12 hang cleans 45/32.5KG

PHEWWWWW been a while since we hit 15 mins - guess what we will be seeing it a little more often. I was whooped!

Monday 1, April 2013

April Fool's Day.

But no joke in this gym.

Bahahahahaha all right that is a lie. We are always messing around.

Strength:

Power cleans

3-3-3-3-3

Metcon:

"Cameron"
For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents

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U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.

Sunday 31, March 2013

HAPPY EASTER!!!!

3-5 rounds

50m farmer's carry
10 hand to hand swing - AHAP
10 KB thrusters - AHAP
10 KB SDHP - AHAP
50m broad BUNNY jumps

Saturday 30, March 2013

8 a.m. is the re-do or second attempt of 13.4 


Loving the Partner WOD's on the weekends.

This is one we did last summer, I forgot why I hurt so bad after doing it last summer so with Nic's help we re-created it for you this weekend!

And just for those of you that wanted to know yeap Nic and I were partners again and we beat our time by like 20 minutes...  And to prove it here you go!

 

BOOM!

Friday 29, March 2013

"Barraza"
Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275 pound Deadlift, 9 reps
6 Burpee bar muscle-ups



U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.