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.


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

Thursday, February 28, 2013


What could be better than a handful of health? A handful of sweet, juicy health. Blueberries
have become a popular little snack for Americans, with good reason. These tasty little berries are packed with fiber, vitamin c and a whole host of health benefits.
Add a little health to your diet with a tasty treat. Blueberries may positively affect cardiovascular health, brain health and aid in cancer risk reduction. Grab a handful of blueberries and indulge without the regret. Good things really do come in small, sweet, healthy packages!

Just an FYI - if you ask me I don't eat these often, as much as I love the flavor - they look like they have little butt's and I don't like that. HAHA

Foam Roller!

Hopefully you’ve started incorporating interval training into your workouts after my post last week. If you did, then your probably experiencing some extreme soreness in your body, especially in your legs. Your muscles are not used to using so much energy at one time, which leaves them fatigued, and ultimately sore.
But alas, thank goodness for the foam roller. The foam roller is exactly what it’s name implies, a large roll of hard foam. It is used to massage sore muscles and tendons using body weight as pressure. Today’s infographic lists some types of foam rollers to try, as well as some exercises to massage out sore muscles. My legs and butt have defiantly benefited from this wonderful contraption. It’s almost essential for all athletes to own one. Try it out and relief those sore muscles!




6pm class is CrossFit Lite!

Coach Jason and Shadow Coach Evan, along with me and Coach Tegg will be putting the class through the fundamentals of CrossFit and getting sound form and technique with shorter based Metcon's.
If you are a regular firebreather BBCF athlete, and this is the only class you can make it to. NO WORRIES we will scale up the version of the WOD.

Tue-Thur (Sat time to come ASAP) starting March 5th

6pm class will be an Olympic lifting emphasis class!

Coach Jason will be going over sound Olympic lifting technique and assistance lifts to get all of us, including me - (Oh yeah I will be right by your side in this class) a better clean, a nice jerk, and a smooth snatch (cliche I know but still makes me giggle)

You can attend two classes a day on this day if you feel good. There will be a short metcon at the end of class, but feel free to come in and work on just your lifts as well. There will be a written format, and I advise a log book especially for this class!

Can't wait for this!!!


I want as many of our athletes to sign up for the CrossFit Open as possible. it is $20 bucks, and you are going to be doing the workout anyway :-) yeap programmed right into regular classes!

Here is the link to take you directly the sign up page be sure to select BattleBorn CrossFit to sign in under us.

Wednesday 27, February 2013


Strict pull ups

3x ME


Strict press


Hollow rocks
Arch bodies - got em and they hurt my pelvic bone... Why didn't any of you men tell me this?


1 minute at each movement score is total reps

4 count push ups
Hang cleans 50/40kg - somehow by the end of the day woman's weight got changed to 35kg (Jason)
4 count Flutter kicks
Push press

We also had a special guest coach for our 4-6p.m. class with none other than Coach Rob Ord!

Nice job coach and remember J Lo booty not "Mandy to the main stage" ;-)

Wednesday, February 27, 2013

Tuesday 26, February 2013


Chin ups strict

3x ME


Back Squats


Partner planks
4x 1 minute each partner


10 Minutes
Odd - 10 burpees
Even - 3 squat clean and jerks @ 80% 3 rep max

Tuesday, February 26, 2013

Paleo Challenge!

After our Paleo Challenge talk and Potluck on Sunday this post is perfect. 

Our Paleo Challenge will start this Saturday at 3:00pm for our general meeting and guideline handouts.  We will measure after in 10 min blocks, and I need you to bring in a front, side and back picture WITH you to be eligible for the prizes. We will have a "couples" men's and woman's overall champion. there is a cost involved to keep you motivated and accountable - email me for the rest of the details:
All questions will be answered at the meeting, so BE HERE! :-)
If you have any other questions about how, what and why, this post is a pretty great explanation as to the reasons and what to do.
Read and Enjoy!  See you Saturday!
few pics from our Paleo gathering!


50 Ways to Lose Weight

People like lists aapparently.

Because of the amazing feedback and success of 50 Ways To Get Better at CrossFit I have decided to do an entire series of ‘50 ways’ list posts.

If you find this content useful please share with others that you think will benefit from it! Let’s keep fighting the good fight!

The subject of this post is about losing weight and burning fat but it also doubles as a guide on how to live a healthy lifestyle.
Overall, you will lead a better life if you make your lifestyle look something like 1 through 20.
Following 21-50 respectively will help you lose weight AND improve at whatever you are training/living for.

50 ways to lose weight 1024x632 50 Ways to Lose Weight

1. Eat a grain-free Paleo/Primal diet

Not your thing? Sure but the reality is that healthy weight loss is going to be difficult if you aren’t eating something resembling the Paleo diet (meat, leaves, berries). At the very least you should be eating unprocessed whole foods from nature. And always consume the highest quality ingredients you can find.
You wouldn’t put regular gas in a Ferrari would you? Treat your body the same and only ingest the highest quality fuel possible. Weight loss becomes effortless when you are eating whole natural foods.

2. Get lots of sleep

I have clients look at me sideways when I tell them they need to sleep 8+ hours a night. If you are one of these sleep-deprived zombies I challenge you to try it for a week. You will be amazed by how you feel and where your body composition goes with this little experiment.
You might think you feel fine now but then realize that you really have been in a chronic state of sleep deprivation from years of missing your ZzZz’s.

3. Practice intermittent fasting (IF) – Eat less often

I follow the leangains approach – a daily 8 hour feeding window followed by a 16 hour fast. Check it out here: Whether you follow a strict fasting protocol or not, you can definitely benefit from skipping meals on a regular basis. Contrary to popular belief, skipping meals can help you you build muscle (and it does a million other awesome things for your body).
Further Read: MarksDailyApple, EatSTOPEat

4. Eat slow and chew your food thoroughly

This has done WONDERS for me. I used to inhale food like a whale gobbles up plankton. I would just swim right through the food until it was gone in a matter of minutes. When you eat slow you accomplish a few important triggers for weight loss:
1. You reduce the insulin spike by slowing the release of glucose into your blood stream. This prevents insulin, a storage hormone, from storing calories in your fat cells. The more insulin = the more fat storage.
2. You eat less! You feel ‘full’ faster and avoid taking in too many calories. You know that feeling of a bloating, full stomach? You can thank that to consuming your calories too fast before the full trigger can tell your brain to PUT DOWN THE DAMN FORK.

5. Cook your food at home

Restaurant food is just bad. Restaurants use cheap salt, sugar, sauces, thickeners, stabilizers and all kinds of other unnatural crap to reduce costs, stay profitable, and keep the food addictive.
The average restaurant margin is only 10%. This means that restaurants profit about 10% of total revenue on average. You better freaking believe that they are constantly trying to cut corners and save on food costs. While the customer is the one that gets stuck with the health bill…that’s Bollox (apparently my writing persona is British).
cook paleo at home1 1024x1024 50 Ways to Lose Weight

6. Don’t drink calories

When clients cut out soda/juices/beer they typically see immediate 5-10 pound weight loss results. Drinking calories elicits the same negative response on insulin levels that eating fast does, you consume more calories and they hit your blood stream fast because they are in liquid form. We are made to chew our food.

7. Go completely gluten-free

This can be life changing. Clean out your pantry and start substituting ingredients at restaurants This could be the missing link to that lean body you’ve been trying to achieve.

8. Snacking is the bane of weight loss

One of the main reasons IF is so beneficial is because it regulates of your hormone levels and the balances your body between the fasted and fed states. Your body is made to burn fat when in the ‘fasted’ state and made to store calories when in the ‘fed’ state. Every time you put calories in your mouth you are entering the ‘fed’ state and thus shutting off your bodies ability to burn fat by introducing glucose and insulin into your blood stream.
So, next time you grab that bag of almonds thinking it’s a healthy snack, you are doing your body a disservice. Keep eating to meal times.

9. Take high quality fish oil with every meal

Fish oil contains omega-3′s which help to balance out the omega-6′s that are prevalent throughout our modern diets (especially processed foods). Maintaining this provides a ton of benefit to the body, especially weight loss. My favorite brand is Carlson 50 Ways to Lose Weight.
Further Reading: Read Robb Wolf’s post if you are interested in the science.

10. Take vitamin D 50 Ways to Lose Weight and/or get daily sunlight

If you aren’t currently doing this it could be the missing link in your weight loss efforts.
Further Reading: MarksDailyApple post

11. Reduce stress at all costs

Do everything you absolutely can to reduce stress and anger. I explain to my client’s that every time you get angry, stressed, or freak-out about something that it is like taking a bite out of a candy bar. Stress releases cortisol and insulin into your blood stream just like if you were chomping down on your favorite gluten-filled processed snickers bar. As we discussed earlier this halts fat-loss and promotes fat-gain.
That’s a bad combination don’t you think? Take a chill pill and BREATHE.

12. Practice mindfulness

Mindfulness is the act of focusing on a single object or task and turning off the rest of the noise (thoughts, worry, doubt) going through your head. This helps with number 11 to prevent the chronically raised cortisol and insulin levels we get from our mind tormenting us with worry, stress, anger, resentment, jealously, and all kinds of other shit we shouldn’t worry about.
Some good techniques for being mindful are: Counting your breath, listening to nature or water flow and focusing on the sound and nothing else for a few minutes every day. I’m not a pro here, just a student, so I suggest you do some more research on your own. A little goes a long way.
Recommended books: The Power of Now 50 Ways to Lose Weight, Zen Mind, Beginner’s Mind 50 Ways to Lose Weight

13. Eliminate sugar

It is the absolute worst. Remember that fat doesn’t make you fat. Sugar, seed oils, and processed grains are what make you fat (and stress).

14. Eat lots of high-quality fat

Fatty fish, grass-fed beef, lamb, bison, coconut oil, olive oil (I prefer it unheated), Kerrygold butter, avocado oil, macadamia oil, ghee, lard (make your own), tallow (make your own).

15. Eat lots of high-quality animal products

Keywords include: grass-fed, free range, pastured, organic, all-natural, hormone-free, humanely raised, family farms, local
Your diet will look something like this:
Protein ~35% of calories
Fat ~35% of calories
Carbs in the form of starches/veggies = ~25%
These are average ranges as everyone is different and some prefer lower carbs while others do well on higher carbs. Tweak and experiment to find what works for you.

16. Perform resistance training ~3 times a week

If you are reading this you probably already know why this is beneficial. Just do it.
lose weight with hiit 1024x679 50 Ways to Lose Weight

17. Perform high intensity conditioning ~3 times a week

Think intervals, short, fast, and hard. Avoid long distance and moderate paced training as the bulk of your training (it is useful only sometimes).

18. Walk Everywhere

Take the stairs, park at the end of the parking lot, walk the long way. We are made to move at a slow pace often. Get up and get moving.

19. Play sports

Great for overall health, mental relief, muscle building, mobility, social development, etc. We have been playing games since the dawn of man.

20. Get outdoors as much as possible

 50 Ways to Lose Weight
The first 20 in this list are my main recommendations to living an overall healthy life. As you adopt more and more of this list you will notice that you become a fat-burning machine, and you’ll realize how easy it is to tweak your weight based on what you do (or don’t do).
I recommend you incorporate these habits a little at a time until they become routine. Don’t try to adopt them all at once or you.

Quick fire tips for weight loss:

21. Drink a full glass of water before each meal

You will feel full faster and eat less.

22. Eat your protein before your carbs and fat

Protein is very satiating and will fill you up fast.

23. Eat a bit of healthy fat 15 minutes before each meal

Fat curbs appetite and triggers the release of hormones that let you know when you are full. You can kick start these hormones by nibbling on some nuts or dark chocolate before the your meals.

24. Eat hot and hearty soups and stews

Soups and stews are filling. Hot food will force you to eat slow and thus eat less, curb insulin spikes, and get full faster. Notice a trend?
lose weight soup 1024x1024 50 Ways to Lose Weight

25. Sprint

Fast, intense, full-body exercise like all-out sprinting has insane thermogenic and EPOC effects on the body. Basically, it turns your body into a calorie-burning furnace. Sprinting also builds massive muscle (compare a pic of a sprinter to a marathon runner…scary).

26. Make things difficult for yourself (on purpose)

Why would you ever do this? So you can MOVE more..DUH!
The more movement you perform the more calories you burn. Instead of searching for the easiest route try this: grit your damn pussy willow lip and get moving.

27. Buy some Chuck Taylors 50 Ways to Lose Weight or Oly shoes

You will lift more. The more weight you move, the more calories you burn.
crossfit training snatch oly 1 876x1024 50 Ways to Lose Weight

28. Drink green tea

Full of antioxidants and a bit of caffeine, both good for fat burning.

29. Chew a few extra chews each mouthful

Chewing has been linked to improvement in digestion and breakdown of food (duh) through extra release of the saliva enzymes amylase (starch breakdown) and lipase (fat breakdown). All from the physical act of chewing (weird huh).

30. Drink black coffee (in moderation)

Coffee offers many benefits to the body, one of which is fat burning, but there are some caveats. You should drink black (yummy) and organic if possible. Coffee beans are one of the most heavily sprayed (pesticides) crops in the world. No bueno.

31. Take a digestive enzyme, probiotic, and/or eat fermented food regularly

These products improve gut health and digestion. The better you digest your food the better it is utilized in the body and the less likely it is to be converted into adipose tissue. Adipose tissue is FAT ladies and gentlemen…the jiggley, cellulitely, unpleasant kind of fat.

32. Perform heavy, complex, functional movements

Anything that trains the whole body is going to eat up calories for fuel. If you are in ‘isolation-land’ I implore you to start picking up, carrying, and moving heavy shit on a regular basis.
lift heavy stuff crossfit style1 1024x726 50 Ways to Lose Weight

33. Avoid liquid food

Yes boys and girls, that means protein shakes. If you want to lose weight you should avoid liquid calories in any form. We already discussed how drinking calories produces a larger insulin spike because of the liquid, fast digesting form of the calories.
There is a BUT here though: If you drink a shake in lieu of eating a meal then I say it’s not that bad as long as you keep it simple and low-calorie. Avoid the 500-calorie oat, peanut butter, or fruit smoothie concoctions (those are for weight gain). If it keeps you from eating shit then stick with water and whey (gross I know) and avoid chugging them.

34. Skip the condiments

How did I lose 5 pounds and finally carve out my abs after 2 years of frustration? Dropping ketchup (I also nixed milk so that helped a bit). I used to drown my chicken breasts in ketchup so eliminating it was huge for my results.
Store bought condiments are filled with sugar and other processed crap. Stick with organic mustard or homemade ketchup.

35. Drink lots of water

I don’t think we need to drink as much water as the pundits would have us believe, but for reducing cravings and making us feel full more often, water can be useful.

36. Think hard – Use your brain

Your brain’s primary fuel source is glucose so it is beneficial to use as much of it as possible so there isn’t any extra that can be stored as fat.

37. Perform Tabata intervals

A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Pick a movement, Air squat for example, and start a timer. Perform as many air squats in 20 seconds as possible then rest. After 10 seconds of rest go again. Repeat until 4 minutes is up or 8 rounds have been completed. Brutal, simple fat-burning exercise.

38. Replace soda, juice, sweet tea with a soda water and lime (sparkling and seltzer also work)

This is how my sister and I weaned off soda (long time ago mind you) and we are still able to satisfy that craving for carbonation when eating out. You can even fake it at the club with a soda water and lime (totally looks like you are a hip alcohol-drinking-baller-shot-caller).


Relieve stress by turning off your brain and letting your body lay around like a fat-lazy Jabba the Hutt. This is something some of us do perfectly (too much) and others do terribly (never relax).
Examples of doing nothing include: watching mindless TV, movies, people watching, laying on the beach, napping.

40. Take naps

Sleep is one of the top 5 techniques to living a healthy life. Naps consist of sleep. Thus naps do a body good (milk does not).

41. Get social

We are social creatures and have thrived as a species by staying together. The benefits of enjoying time with friends and family are enormous. Anything that improves your happiness can help you lose weight by reducing stress.

42. Fast before you train and/or after you train

The longer you go without food in your body the more your metabolism will burn stored fat. Training increases your body’s need for fuel and as a result will burn more fat.
There are a ton of benefits to not eating food even after your training window. I’ll Mark Sisson explain

43. Watch your carb intake

This includes sugar, rice, potatoes, fruit, grains (hopefully not). Even ‘good’ carbs can become ‘bad’ by eating too much.

44. Take ZMA 50 Ways to Lose Weight before bed (Zinc, Magnesium & Vitamin B-6)

This is hands down my favorite supplement. Not only does magnesium aid in weight loss and a list of other body functions, but it improves your sleep at night as well. You will sleep deeper, fuller, and longer. It also improves recovery a TON.
This should be a standard supplement in everyone’s program.

45. Do CrossFit

Seriously…everyone can and should do some form of CrossFit.
You can do more WODs, Less WODs, strength-bias, endurance-bias, gymnastics-bias, powerlifting-bias, outlaw, etc.

do crossfit fool1 1024x643 50 Ways to Lose Weight

46. Utilize active-rest days

Days where you can barely walk and your back feels like a giant bruise (I love that feeling) are days that you should avoid training hard or heavy. This is the perfect time for an active rest day.
An active rest day looks like this:
work mobility, do some light rowing and jogging, work on Oly technique with an empty barbell, foam roll, stretch, etc.
Do it all at a slow and easy, yet deliberate, pace.
This will improve recovery, reduce stress on your body, help recover your CNS, and get your body moving. This will improve fat burning/weight loss AND muscle building simultaneously.

47. Go for gluten-free hard cider over gluten-filled beer and opt for liquor+soda water over sugar-filled mix drinks

Gluten, beer, and mixed drinks are the Antichrist for your abs. A long island ice tea has 780 calories and about 40 grams of sugar. I used to drink those [Smacks forehead]
Try this drink recipe by Robb Wolf.

48. Avoid artificial sweeteners

This includes splenda, aspartame, and other ‘naturally flavored’ sweeteners. Sweeteners spike your insulin levels because your brain can’t tell the difference between them and sugar so the body response ends up being the same. Plus they might cause cancer. It makes sense to avoid them altogether. *Stevia is ok but I would still go light with it.

49. Don’t over train

Avoid over training at all costs. It saps weight loss and promotes fat gain through the huge amounts of cortisol wrecking havoc in your body. Read “8 Signs You Are Overtraining”

50. Plan ahead/pack a lunch

The best way to avoid falling off the wagon and eating junk is to be prepared. Always have something healthy with you. One pot, crockpot, and large roasts are great for making a bunch of meals for the week.

paleo food 1024x1024 50 Ways to Lose Weight

In summary: Be patient

Any new habit you implement will take time to show results. The people who get shit done in life are the one’s that stay the course. Work, life, business, relationships, diet, fitness, it’s all the same. Stay the damn course.

Test, Test, Test, Tweak

You must test and tweak on a regular basis and find the right combination that works for you. All of these techniques will work for anyone (to varying degrees) if implemented in their purest form. However, the dose and result can be so different from person to person.

We are always learning, growing, and improving – if we put in the effort.
Make it your goal to find the answer for you. Think of yourself as a complex unsolved formula. And you are the scientist charged with solving this formula. It is up to you and you alone.

Now get your ass in gear and get working!

Saturday 23, February 2013

First we had the BBCF Harlem Shake Video! YES WE RULE YOU DON'T!
Then we had the Saturday WOD - Bring IT!

Saturday, February 23, 2013

Harlem Shake - Battle Born CrossFit

PART 1 retake tomorrow at 8a.m BE THERE!!!!!

Friday, February 22, 2013


This weekend at BBCF we have two AMAZING events!

8 a.m. Saturday we have BBCF doing the Harlem Shake 80's style!

Bring your leg warmers, neon, and side ponytails to get your Shake on with the BBCF crew.

9 a.m. WOD immediately following!

3 p.m. on Sunday we have none other than Robb Wolf coming in and discussing the Paleo diet, followed by a Paleo potluck - please bring your friends, family and your favorite dish and enjoy a weekend afternoon with your CrossFit family!

Friday 22, February 2013


Rack jerk


* Get heavy


Power cleans



hehe nada today


25 wall balls 20/16lbs
200m sprint
25 jumping lunges
And here we have Mitch and his sweat angel - notice the many arms in a crab like sense???  Yes he rolled and groaned a few times, but he is coming everyday and I am super proud of him! Way to go Mitch!

Thursday 18, February 2013


Strict pull ups

3x ME


Strict press



Tabatta v- twist


30 man makers 40/30lbs each hand
*** top of every minute 3 burpees

California Strength hits BBCF April 13th REGISTER HERE!

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

Thursday, February 21, 2013

Wednesday 20, February 2013

Mid week, and its been great so far!

Today is one that I personally LOVED!!! Can you figure out why? :-)



2 sets light
2 sets medium
1 set heavy


Back squats



100 ab mat sit ups


12 min AMRAP

100 double unders - triple it if you are doing singles
50 kettlebell swings 24/16kg

Wednesday, February 20, 2013

Tuesday 19, February 2013

WOW we have two killer bench mark's in a row this week.
Fight Gone bad yesterday, which was just a great workout and one I hadn't done in a while, so thanks Coach Travis for putting it in the rotation this week. ;-)


Ring dips


Bench press



50 v-ups


Filthy Fifty

50 of each of the following movements

Box jumps
Jumping pull ups
Kettlebell swings 24/16kg
Walking lunges
Knees to elbows
Push press 20/15kg
Back extensions
Wall balls 20/16lb
Double unders

Ohhhhhh hell YEAH!

Monday, February 18, 2013

Is CrossFit Saving Weightlifitng

Compliments of Derek Woodske of (MAN)IMAL

I love what he says, and to hear it coming from a once hater of CrossFit and what all good CrossFit coaches have grown to learn and cultivate in their gym it is a sigh of relief, and makes me want to hit my clean and jerk, and oh that snatch a little harder.

FYI - he is brash and profane, but we all know that doesn't bother me. :-)

Monday 18, February 2013


Push ups





Fight Gone Bad

3 five minute rounds
1 minute at each station
1 minute rest in between

SDHP 35/25kg
Wall balls 20/16lb
Box jumps 20inch
Push press 35/25kg

You Gotta Be Crazy Run 2013

Thank you so much to everyone who came out and ran! First event of the year, the original BBCF team event! Many of you may not know, bu this was the FIRST ever event we did as BattleBorn CrossFit! February 2009 it was much colder that day, and we had a group of 4 brave the elements to run the 10k shirtless, 5 years later the group has changed and evolved, but one thing stands strong - LOYALTY, COMMITMENT and PASSION! Thank you!!!

2nd leg no shirts - beautiful day, beautiful people!

Mel and I standing proud and strong 5 years later! Love you MEL!!!

Saturday 16, February 2013


Complete as many rounds as possible in 45 minutes of:

Run 800 meters
80 Squats
8 Muscle-ups


U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

Friday 15, February 2013


10-15 max height box jumps


Back squats



Oblique hanging twists

3x20 each side


12 min AMRAP

10 pistol squats
5 strict pull ups
10 plyo push ups

Thursday 14, February 2013


I would say I would expect to see a empty gym, but you are all as sick as I am, so I will see you today!


Pistol squats

3x10 each leg - work whatever level you are on and push for the next one


Strict press



Ahhhh the metcon from yesterday is still working you today right!?!?



10 min EMOM

Front squat pyramid up and down - bar STAY'S in the RACK position the entire 10 minutes.

Minute 1 = 1 squat
Minute 2 = 2 squats
Minute 3 = 3 squats
Minute 4 = 4 squats
Minute 5 = 5 squats
Minute 6 = 5 squats
Minute 7 = 4 squats
Minute 8 = 3 squats
Minute 9 = 2 squats
Minute 10 = 1 squat

***** Everytime you drop the bar you owe 5 burpees at the end of the workout.

Saturday, February 16, 2013

50 Ways To Get Better At CrossFit

Nothing to explain here. Just read the list and pick tips that resonate with you. Then implement the idea(s) and get better at CrossFit (and life). That’s it!

How to get better at CrossFit (in no particular order):

1. Gear up. Get oly shoes, some inov-8s or nano’s, a speed rope, some wrist wraps, and some good workout clothes

2. Lift heavy weights regularly. Don’t just stay in comfortable 70% zones. Push your limit…which leads perfectly to 3…

3. Use a spotter and FAIL. If you aren’t missing reps you aren’t training hard enough. Period.
use a spotter 50 Ways To Get Better At CrossFit

warm-ups before you tra
4. Work mobility ALOT. Before, After, During
5. Take your training seriously. Always strive to become better.

6. Don’t take your training too seriously. Give yourself a break.

7. Train with others. It’s just better.

8. Show up no matter what. If you aren’t in the mood here’s what you do: 1. walk to your car and drive to the Box. 2. Figure the rest out later.

9. Try to fast before you train.‘Needing’ to eat before, during, or after training is bulshit hype pushed on us from the bodybuilding/supplement industry. When you switch your metabolism over to training without food you will PR more often and feel awesome in general. You’ll want to send me a thank you card…you’re welcome.

10. Don’t throw your barbell or any other equipment. It’s just douchey.

11. Warm-up ALOT. Make sure you focus your warm-ups and always practice proper dynamic
in. This will improve your results and prevent injury.

12. Motivate other athletes. To receive you must give.

13. Practice handstands often. You have to get upside down if you ever want to improve them.

14. For the ladies: have someone spot your ankles as you perform strict pull-ups (push off the spotters hands to assist reps and go for failure). This is the best way to develop the dead hang pull-up that I have found.
get better at crossfit ladies 50 Ways To Get Better At CrossFit
15. Don’t cherry pick your WOD’s or days. Show up those days that make you want to hide. That is a mega sign you should be coming those days (weaknesses HeLLo).

16. Train your weaknesses. Really try to destroy them..this is the only real way to become a better athlete in my professional opinion.

17. Utilize your coach’s before and after class. They love to talk training, food, and lifestyle so ask them questions and then shut up and listen. You will learn a LOT.

18. Ask other CrossFitter’s for tips and tricks. We are all on different paths in this journey and have learned different things along the way. You never know who you can learn from.

19. Buy a jump rope and size it to you. Then never leave it at the gym.

20. Practice double-unders every day

21. Do a few strict pull-ups every day

22. Do a few one-arm push-ups every day
23. Meditate 5 minutes every day. This can improve your entire life (and CrossFit)

24. Practice your Olympic weightlifting every day with a dowel and empty barbell. The gains you will make doing this are insane.

25. If there is an exercise you are not good at do the following: perform 3 sets of 10 as part of your warm-up every day.

26. Work on heavy, light, and moderate weighted squats every week. Doing lots of reps will produce big gains for male and females. Squats are king.

27. Practice jumping in all modalities. Over, under, on top of, sideways, backwards, long, short, high.

28. Make sure you have a very good rack position. The barbell should be completely supported by your shoulders and not your hands.

29. Train planks often. And I really mean train them. The results from these come 30 seconds after your arms start shaking. You need some mental toughness for these.

30. Learn to bounce out of the bottom of a squat. For those that have tight hips this can be difficult and that is why you should practice often with a dowel and barbell.

31. Do pistols at least once a week (more the better).

32. Make sure to hit all the major lifts at least once a week. Squat, Deadlift, Press, Bench, Snatch, Clean, Jerk

33. Have a recovery plan: hot/cold water, massage, foam rolling, nutrition, ice, Epsom salt

34. Get your family involved. Who cares if you come off annoying at first. They are your family and you don’t want to bury them do you? If you really love your family you should give a shit if they are killing themselves with shitty food and bad lifestyle habits. Start working on them NOW.

35. Do shoulder dislocates with a dowel every workout. Don’t force them. Move smoothly.

36. Turn the wrists out at the bottom of the muscle-up. This will ensure you reach full extension of the elbows, lats, and shoulders.
become a better crossfitter 50 Ways To Get Better At CrossFit
37. Do lots of strict dips and negative holds on the rings.

38. Incorporate strongman work into your program. Sled work and the prowler can do amazing things. Walk with a sled attached to the hips as recommended by Louie Simmons

39. Practice heavy farmer carries.

40. Throw things. We’ve been throwing spears and javelins for thousands of years.

41. Wake up to 20 push-ups every morning.

42. Do 30 air squats and 20 push-ups after every meal. No really..this is a awesome recommendation from Tim Ferris in the The 4-Hour Body and I use it all the time. It’s even better after big meals.

43. Walk after every meal. This improves digestion, prevents fat gain, and makes you feel less bloated and lethargic.

44. Do travel or home WOD’s if you can’t make it to the gym. This helps and a travel WOD card.

45. Practice L-sits often. Same with frog stands. These basic gymnastic skills are easy and low-stress movements that can help you become fitter.

46. Listen to your coaches! They see what you don’t see and they know CrossFit.
listen to your crossfit coach 50 Ways To Get Better At CrossFit
47. Work on your lifestyle and nutrition. Here are some resources: Cooking Guide, The Paleo Diet, MarksDailyApple

48. Take REST days. I know it’s an insane concept but you CAN’T train every day. CrossFit is very demanding and if you want to live a long life you better realize that your body needs a balance.

49. Take a REST week every couple months. This has done wonders for a lot of my athelte’s.

50. The best thing you can do when training CrossFit is LISTEN TO YOUR BODY. Learn when you can push past your red-line and when you need to back off. Learn when you need to rest and when you can still train. Learn what your body responds to and what it doesn’t. Then you can develop a plan that works for you. Everyone is different and has different capacities, never forget this.


Thursday, February 14, 2013

Wednesday 13, February 2013


Bergner warm up


Snatch balance



See Metcon ;-)


Dodger Dave Birthday WOD!!!! Funny thing today is actually his beautiful wife Chris <3 birthday!

800m run
54 push ups
54 goblet squats 24/16kg
54 GHD sit ups
54 box jumps 24/20in
54 wall balls 20/16lb
54 evil wheels
800M run

Wednesday, February 13, 2013


Sunday February 24th at 3pm!!!

Robb Wolf will be at BattleBorn CrossFit to give a talk about why, how, what for, and why (twice  I know) to change to a more Paleo lifestyle.

Immediately following we will have our 1st of the year Paleo Potluck!

Bring a dish a recipe and meet your fellow BBCF athletes and family members!

Tuesday 12, February 20\13




Snatch grip deadlifts


L pull ups


Compliments of Jason (no really I promise)

10 straight bar muscle ups - 15 modified either jumping or band
10 KB swings 32/24kg
8 straight bar muscle ups - 13 modified
20 KB swings
6 straight bar muscle ups - 11 modified
30 KB swings

Monday 11, February 2013

Morning top of the week, whatever else happy and gleeful we have for this beautiful February Monday!!!

I think I was unprepared in the book for everything but strength and metcon's this week, meaning I screwed up and did not have our skill work or stabilizer work written in for Coach Travis. :(


Squat cleans



18 min AMRAP

18 box jumps
12 push press
9 toes 2 bar

Monday, February 11, 2013









Saturday 9, February 2013

JEEEEZZZZZ why do you guys let me write this shit? LOL


400m run
50 squats
400m row
25 pull ups
400 single jumps
50 sit ups
4 min air dyne
25 push ups

This was a GRINDER!!!!

Friday 8, February 2013


Good mornings


Strict press



3x2 min AMRAP
Knees to elbows


12 Min AMRAP
200m run
20 pistols - 10 each leg
10 push jerk 65/45kg

Thursday 7, February 2013


Pistol squats
4x10 each leg





3x10 glute ham leg raises


40 Pull ups
50 KB swings 24/16kg
60 Sit ups
70 burpees

*** as Coach Adam eloquently put this is not my program, there is 69 burpees too many. :-)

Thursday, February 7, 2013

Wednesday 6, February 2013



Advanced - 3 x AMRAP full ROM
Intermediate - 3x10 as full ROM as possible
Beginner - 3xME handstand hold





4 min AMRAP Hollow rocks


8 min AMRAP
8 toes 2 bar
10 box jump overs (jump all the way over the box)
12 KB swings 24/16kg

2 min rest

8 min AMRAP
10 jumping squats 20/10kg
10 hand release push ups

Tuesday 5, February 2013


Ring dips

Advanced - 4x10 no band no breaks
Intermediate - 3xME no band
Beginner - 3xME with a band





1 pass gym length butt walkers


15 thrusters 60/40kg
200m run
20 thrusters 42.5/30kg
400m run
30 thrusters 30/20kg
800m run

Thanks Derek!

Tuesday, February 5, 2013

Love THIS!

Monday 4, February 2013


Snatch balance - weighted


Back squats



Butt walks


Thanks to Coach T for our monday WOD'S


7 OHS 60/40kg
7 C2B pull ups
7 Box jumps 30/24in
7 burpees

Saturday 2, February 2013

Ahhhh the joys of Saturday and giving me toooo much time to think of routines for us to do!  So, this was an old bodybuilding circuit I did, but remember with that you get to use those handy dandy machines and all that good stuff. translating it to BBCF style of training was not only awesome, but a ASS KICKER, and with that being said we had to cut it from 6 to 4 rounds!

6x o.k. make it 4x

10 hand release push ups
10 pull ups
10 jumping squats 20/10kg
10 ring rows
10 jumping lunges - 5 to each side

10 push press
10 Squat cleans
10 Push jerk
10 Deadlifts
10 Thrusters

You cycle through circuit A then to Circuit B and we do this 6, o.k.,o.k., 4 times. The weight for circuit B needs to be heavy enough to stress the system, but light enough to maintain form and intensity. For instance I used 40kg for everything but deadlifts I did 70kg for those.

Friday 1, February 2013

Holy cow it is February all ready!!!


O.K. guys I need 4 bar muscle ups by 4 different people TODAY! ;-0 I don't even remember what we bet, but I don't wanna pay up. LOL






GHD weighted sit ups


800m run
10 pull ups
20 push ups
30 squats
then finish with
800m run

Thursday 31, January 2013


Told you - Derek and i had a bet 5 of you would get bar muscle ups by the end of the week. I am down by 4 :-)


Bench press



30 total push up with knee pull to opposite shoulder... Left knee to right shoulder, right knee to left shoulder and that = 1


10 min EMOM

2 snatch
78-80% 1 rep max of more than likely your OHS