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!

Friday, October 31, 2014

Friday 31, October 2014

Reminder - NO CLASS this weekend - CF Olympic Lifting Trainer course held at BattleBorn CrossFit

HAPPY HALLOWEEN - hope you wore your costume


Last day of our Hand stand progression - be prepared for some workouts next week with just that very movement.

What skill would you like to work on in November? Leave your comments below



Jerk technique primer

Jerk dip squats 3x3

Clean and jerk 15x1 - work on catching your clean in the hole


Clean 4x3 - in the hole
Split jerk 5x2


Front squats 3x3




Handstand push ups - hehe here they are
Ring dips
Push ups

Thursday, October 30, 2014

Thursday 30, October 2014

REMINDER - wear your COSTUMES tomorrow!!!

Reminder - NO CLASS this weekend - CF Olympic Lifting Trainer course held at BattleBorn CrossFit

Skill: Last day before the last day we finish our month long progression of Hand Stand Push Ups

How do you feel it worked for you?



Snatch technique primer

Snatch balance 5x3

Snatch 15x1 - work on catching every rep in the hole


Snatch balance 5x3

Snatch - catch every rep in the hole 4x3


Back squats 3x6 - lighter than Monday

Day 4 of our Burpee Challenge


12 min AMRAP
10 burpee box jumps
10 front squats 50/30kg

Wednesday, October 29, 2014

Get in while you still can!!! Coming this weekend to BattleBorn

CrossFit Olympic Lifting Trainer Course
November 1st - 2nd
CrossFit Olympic Lifting Trainer Course
BattleBorn CrossFit
Reno, NV

Josh Everett
1335 Airmotive Way Reno, NV 89502

Wednesday 29, October 2014

Reminder - NO CLASS this weekend - CF Olympic Lifting Trainer course held at BattleBorn CrossFit

Today is the day we do our NUTRITION CHALLENGE WOD


You got it day 3



Clean technique primer

Clean pulls 5x5
Hang cleans 5x5


Squat cleans 5x3
Power clean + hang clean and jerk 5x1+1


Snatch grip deadlifts 5x5
Assess how your back is feeling

Day 3 of our burpee challenge


Beginner to intermediate


30 clean and jerks 60/40kg

Intermediate to advanced


30 snatch 60/40kg

*******Main PRIORITY on both of these workouts is


Tuesday 28, October 2014


Day 2 of our last week of our HSPU progression



Jerk technique primer

Foot placement - split, push, squat 5x5

Jerk - from the rack 5x5


Snatch pulls 4x5 90%of 1 rep max
Snatch press behind the neck 5x5


Front squats 3x5


14 min AMRAP
7 thrusters 50/40kg
14 box jumps 30/24in

Monday 27, October 2014

Reminder - NO CLASS this weekend - CF Olympic Lifting Trainer course held at BattleBorn CrossFit

DAY 1 of the Nutrition Challenge starts today!!!!


Last week of our strict handstand push up progression



Snatch technique primer
Snatch press behind the neck 5x5

Hang snatch


5x1+2 snatch to hang snatch 70%
Push jerk 4x3 with a 3 second pause in the catch position of the jerk


Back squats 3x8

DAY 1 of our BURPEE CHALLENGE - pick your level and go!



30 squat cleans 42.5/30kg
30 pull ups
800m run

Scale accordingly

Thursday, October 23, 2014

Lately I have heard a lot of "I'm in a FUNK - I need someone to motivate me..."

Well, the following article is much more eloquent than I would write - reason why you see a lot of articles written by others, and not posts that I write. Reason, I am told I am to abrasive, to aggressive, to hands on, and say to much of what is on my mind without thinking of who I may be speaking too, and who I may be insulting or hurting with my words. Though in my mind I feel that this is life, and people will say things you don't care to hear, and if they care enough about you they will tell you how it is, and you as the receiving end should suck it up and take it for what it is, and either move forward with growth and determination, or "lay down" and wait for the hurt to subside and then get the F up and figure it out. There has been two recent people in my life and gym that have come to me and said variations of "I'm just in a funk and I need you, or someone else to motivate me." as well as, "well I know you have been in a funk and know what I'm talking about." followed up with "I love all that you do, and it works for me but....insert whatever comment comes to mind here."

These remarks used to be a direct hit to my heart and soul, like I had done something wrong as a coach (note I am not a personal trainer - I am a coach, and I am a damn good coach), and I would cry and be sad, and even question my own path in health - note the remark of I know you have been in a funk, and depressed like I had let these people down. As the years have gone on, and some of my closest "friends" had left my side I realized, that it isn't me - I am a great coach, I care, I love, I teach, I ask, and I work real Fucking hard at being everything I can for my athletes (note athletes, not PT clients). I realized I put my heart and soul into everyone of my athletes, and the loss is in them, in you. You as the athlete, need to be motivated, you need to be disciplined and have the desire - if you don't, I cant make that for you, I am a stubborn hard nosed bitch to some of you, because I expect you to put as much into your health as I am willing to put into your health. If I cant ask for your motivation and determination to succeed in whatever YOUR desires are, then how can you ask me to do the same for you?

There is no magic pill, there is no one person besides YOU that is going to motivate you to succeed in YOUR goals. If you do find someone who says they will keep you motivated and moving, then in my opinion, they are doing you a grave disservice, because at some point they will leave your life, or grow tired of trying to motivate you, the girl that trains after you, and gawd forbid themselves.  Once they have left you and you find its time to become motivated again, who do you ask now - husband, wife, dog, NOOOOOOOO you look at yourself and ask YOU. 

Posted by on Oct 21, 2014

In the last decade, as a fitness coach and the co-founder of Fitocracy, I’ve been exposed to the stories and data of millions of people and countless successful transformations, including my own.
Despite these success stories, most people fail at fitness and obesity rates are increasing. Yet, if people understood the secret to fitness, success would eventually be inevitable.
You see, the one thing that I hear the most is “If I just had the motivation…”
People think that the secret to making a successful fitness transformation is about finding motivation.
They think motivation is like some sort of fitness Tinker Bell that you can pull out of your pocket at any time. She’ll sprinkle magic pixie dust that makes you instantly hate the taste of pizza and love the treadmill.
You know who has motivation? Your average Joe who joins a gym in January. He’s motivated as hell. Sadly, he doesn’t stick around come March. He stops going to the gym, feels guilty, then blames his lack of willpower.
Little does he know fitness success is not about motivation. Motivation is fleeting and unreliable. Most importantly, it’s not a skill that you can improve.
The truth is that despite the fact, everyone is capable of achieving his or her ideal physique. What’s the secret? It’s realizing the following…

Fitness is as much of a skill as riding a bicycle.

If you find your own transformation difficult to achieve, then you’re about to find out why and learn how to improve your fitness “skill.”
The Growth vs. Fixed mindset
But first, let’s talk about an important concept – mindset.
In psychology, people can be bucketed into two different mindsets – a fixed mindset and a growth mindset.
Those with fixed mindsets believe that success is based on innate talent. You’re born with these characteristics, and you either have them or you don’t. Failures – such as the failure to follow a diet – are the result of a flaw in character, such as self-control, discipline, or intelligence.
Those with a growth mindset believe that success is reliant upon improving their different skill sets. That is, through hard work, learning, and experience, these people can improve their success in different facets of life.
Some subjects, like riding a bicycle, are universally seen through a “growth” lens.
If you fell and scraped your knee the first time you attempted riding a bike, you wouldn’t say “Something is horribly wrong with me. I don’t have the willpower and discipline required to ride my bike.” would you?
That would be silly. Instead, you’d realize that you just haven’t fully developed that skill yet. You’d think about why you fell. Perhaps you didn’t know how to navigate your bike through new terrain, such as a bumpy road or a patch of grass.
Unlike riding a bicycle, however, fitness is almost always seen through the lens of a “fixed mindset.” When people slip up on their diets, they automatically beat themselves up for being undisciplined and lazy, rather than think about why they slipped up and how to prevent this same mistake in the future.
Unfortunately, those with a fixed mindset try to “brute force” their success with willpower, which is a recipe for failure. That’s because willpower is a finite resource; relying on it will not lead to success.

The 5 Skills of Fitness

If fitness is a skill, then by definition, it can be improved by improving its component skills. Let’s take a look at what they are and how to improve them.

Knowledge –

Knowledge is simply the evidence-based understanding behind training and nutrition. It allows us to create a plan and execute on it.
Knowledge can be either basic – understanding the tenets of calories and how they impact your weight – or it can be relatively advanced – correctly incorporating a carbohydrate refeed in order to raise leptin during your diet.
You can improve your knowledge by reading sites like this one. Find a credible fitness pro like Alan Aragon and Layne Norton to trust, and absorb their encyclopedic knowledge.
Beware, however. Knowledge is the most important of all skills, but paradoxically, it’s also the most overrated.
There is more information about fitness now than ever, thanks to increasingly-easy access to scientific research because of resources like PubMed. Because of this, knowledge is often glorified and romanticized. Many, in fact, actually think that it’s theonly fitness skill, a fatal mistake when it comes to improvement.
Knowledge can easily be overdone. After all, what good is understanding the optimal meal timing to optimize muscle protein synthesis if you cannot, say, stop binge eating.
That’s where mindfulness comes into play.

Mindfulness / Self-Awareness –

Mindfulness is the examination of your feelings, surroundings, and being self-aware.
Below is a common conversation with a client.
Client: “I fell off the wagon yesterday and messed up my diet. It was bad. I binge ate and just ate all the things.”
Me: “Can you elaborate? What happened and what triggered it?”
Client: “I ate all the things… like I failed epically and had no self-control.”
Me: “Hahah, no you goober. I mean what were you feeling before the point of binging? What triggered this feeling?”
Client: “Huh? I mean I just messed up.”
In the conversation above, the client sees a binge as a failure without any underlying context. They’re actually confused by the fact that you can expound on a binge.
An interesting thing that I’ve noticed about failing in fitness more so than any other subject matter is that people do not learn from their mistakes. In other subjects, such as business or relationships, people look for patterns so that they don’t make the same mistakes again.
Me: “Think back. What were you feeling at the time? What caused that pattern?”
Client: “Well, let’s see… on training days you have my calories at about maintenance. I actually ate 50 calories above maintenance and I figured I screwed up anyway. That led me to feel anxious. Eating everything in sight was a way to cope with that anxiety.”
By practicing mindfulness, the client eventually broke down their binge into discrete events and related them back to the decisions that were made. We objectively agreed that going 50 calories over maintenance is hardly a slip up.
The next time this client sees this same pattern, he can use previous experiences to disrupt his usual course of action.
Think of mindfulness as fitness wisdom. It’s the ability to learn about yourself and your feelings. Without it, you wouldn’t be able to learn from your mistakes. You can improve mindfulness by following the “totem exercise” that I write about here.

Self-Compassion –

What are the typical feelings of someone who messes up on their diet? Hate. Guilt. Self-loathing.
For many people who have never been able to lose weight, their failures have created a lifetime of these feelings. Yet they keep trying over and over again, often relying on willpower to overcome their deficiencies.
Each time, they face the same disastrous outcome.
The solution for these folks is to think of fitness as a skill, and research has shown that developing self-compassion allows people to do just that. Those who show self-compassion forgive themselves for their mistakes so that they can try again.
While this is slightly “meta,” think of self-compassion as “the skill that allows you to think of fitness as a skill” and therefore something that can be improved.
The next time you mess up, cut yourself some slack, then exhibit mindfulness to figure out what went wrong.

Humility –

The first time I heard Martin Berkhan of Intermittent Fasting fame mention that “Breakfast is not that important,” I was outraged.
Seriously, Martin? Everyone knows that breakfast is obviously the most important meal of the day.
Think of a time that someone credible presented fitness information contradictory to what you knew to be true. You were probably angry, no? What you felt is what I affectionately call PubMed rage. (It’s usually displayed by an “Internet warrior” in a fitness forum of some sorts)
It turns out that this reaction is normal. Research has shown that when people’s deepest convictions are challenged by contradictory, credible information, they actually cling on to their existing beliefs even harder.
I later found out that Martin was correct. I started skipping breakfast and was rewarded for doing so; as an entrepreneur who works 80+ hours/week, skipping breakfast has added countless hours to my productivity. (There are considerations to suboptimal muscle protein synthesis, but I’m willing to make that tradeoff.)
The only way that I was able to realize that was showing humility – suppressing my ego and being open to the possibility that I was wrong. The more you learn about fitness (or any other skill for that matter) the more you realize the amount that you don’t know.
Humility is the skill that gives you the motivation to improve all other skills. Without it, we would stagnate. Whenever you feel the need to be an Internet warrior because someone contradicted your beliefs, make sure to examine your beliefs and be open-minded first.

Discipline (Habit Building) –

Decisions are taxing from a cognitive point of view. If you’ve ever felt mentally exhausted after a day full of meetings, then you know what I mean.
This poses a problem when it comes to fitness. Subjecting yourself to this cognitive overload depletes the same pool of resources that you need to exhibit the willpower and self-control to do things like go to the gym.
Hell, thinking really hard depletes self-control so much that it impacts maximum voluntary strength.
Put another way, making hard decisions at work, deciding whether or not to go to the gym, and saying no to that piece of cake all compete for the same pool of mental resources.
How do we solve for this pesky little problem? Luckily, Mother Nature provided us a nifty solution.
When something is repeated often enough, the decision to execute that task moves to a part of your brain called the basal ganglia. Once there, the decision is processed in the background and no longer requires a costly conscious decision. This is what’s known as a “habit.”
Discipline is the skill that allows us to create habit. You do this by repeating a task over and over again – going to the gym at the same time every day, preparing tomorrow’s meals at the end of every day, etc.
Habits require willpower at the start, but it is the correct use of willpower.
Discipline allows us to utilize willpower as the “battery” that starts the car, as opposed to the energy source that keeps it going.

So what’s next?

Like any other skill, you’ll need to improve by doing.
First, find a diet and training plan to follow for at least 8 weeks. This takes research and adding to your “knowledge” skill set. You’ll have to invest some time to find a plan that fits your goals and lifestyle.
Now, here’s the important part. Stick to the program as best as you can, but expect to slip up along the way.
When this happens, go through the skills in order that they’re listed here (I was sneaky and listed them in order of priority) to find out what needs to be improved.
Did you find yourself straying off your diet frequently? Exhibit mindfulness to find out why.
Perhaps you feel guilty after skipping multiple training sessions and can’t get back on the horse? Time for a dose of self-compassion.
Perhaps you realized that the morning is the only time you can train. Utilize some discipline and create habit around waking up early every day, no matter what.
Run through each skill and determine what you need to improve. Sometimes, improving a skill – like mindfulness – is as easy as being aware of it.
Do you see the difference in understanding that fitness is a skill? Small failures can be examined and improved upon. If you do not think about fitness in this way, failures are all the same, big or small, and they are all tied to your sense of worth.
Want to know what’s the best thing about embarking on your own fitness transformation? It’s that it makes you an even more amazing person.
You will become disciplined enough to do the mundane, tough enough to relentlessly forgive yourself when you fail, and brave enough to be willing to being wrong.
That’s because a successful transformation on the outside first requires a transformation within.
Good luck!

Thursday 23, October 2014


Day 4 of your week progression - be sure you are adding to the reps you are doing and time in the locked out hold position



technical primer - hang clean foot work

Hang cleans 5x3


power clean to hang clean
ALL YOUR reps for cleans and snatch should be considered a "squat" catch in the hole


Front squats 5x2


Kettlebell Tabatta

Movement one - KB thrusters
Movement two - KB swings
Movement three - KB SDHP

All 8 rounds of 4 mins of work in a 20 second on, 10 second off of each movement is completed before moving on to the next movement

Wednesday 22, October 2014

Woot Woot it is Markus birthday today!


Day 3 of your week's handstand push up progression



Technical primer - jerk foot position 5-10 mins finding which placement feels best for your individual movement patterns

Jerk - from the rack 5x3
Hang clean 5x3


Clean and jerk 5x3 - 60% of your 1 RPM is starting point

Snatch 4x5 - heavy sets

Bent over barbell row - over hand 4x10


Birthday WOD - Markus 10-22-87 (27 years old)

7 min AMRAP
10 evil wheels 50/40kg
22 med ball situps 20/16lb
87 single jumps

Right into

7 min AMRAP
10 floor wipers 50/40kg
22 goblet squats 24/16kg
87 mountain climbers

Getting Better at CrossFit

Get Better at CrossFit
Gear up - as you progress look at the items you may need to get you to the next level of your trainingGet oly shoes, some inov-8s or nano's, a speed rope, some wrist wraps, and some good workout clothes
Lift heavy weights regularly. Don't just stay in comfortable 70% zones. Push your limit...which leads perfectly to 3...

FAIL. If you aren't missing reps you aren't training hard enough. Period.
Work mobility A LOT. Before, After, During
Take your training seriously. Always strive to become better.

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

Train with others. It's just better.

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.

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

Warm-up A LOT. Make sure you focus your warm-ups and always practice proper dynamic warm-ups before you train. This will improve your results and prevent injury.

Motivate other athletes. To receive you must give.

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

Pull ups : 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.
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).

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

Utilize your coaches 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.

Ask other athletes 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.

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

Practice double-unders every day

Do a few strict pull-ups every day

Meditate 5 minutes every day. This can improve your entire life (and CrossFit)

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

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.

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.

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

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

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.

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.

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

Make sure to hit all the major lifts or a variation of (if on Oly cycle your pulls will be "deads", your jerk technique will help with press at least once a week. Squat, Deadlift, Press, Bench, Snatch, Clean, Jerk -

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

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.

Do shoulder dislocates with a dowel every workout. Don't force them. Move smoothly.
Do lots of strict dips and negative holds on the rings.

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

Practice heavy farmer carries.

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

Do 30 air squats and 20 push-ups after every meal. No really..this is an 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.

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

Do travel or home WOD's if you can't make it to the gym. 

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

Listen to your coaches!  They see what you don't see and they know CrossFit.
Work on your lifestyle and nutrition. Here are some resources: Cooking Guide, The Paleo Diet, MarksDailyApple

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.

Take a REST week every couple months. This has done wonders for a lot of my athletes.

The best thing you can do when training CrossFit is LISTEN TO YOUR BODY. You must learn when you can push past your redline and when it’s time to back off. Listen to your body when it tells you to rest. Figure out what your body responds to and what it doesn’t. Self-experimenting allows you to develop a plan that works for your goals and body type. .

Tuesday, October 21, 2014

Tuesday 21, October 2014


Day    2 of our week long progression - be sure to add the reps needed



Snatch balance - PVC pipe to a light bar

Hang snatch 5x3


Snatch (1) and then hang snatch (2) looking at a moderate to heavy load 70% of your max from last Thursday


Push jerk - 3 second pause in the dip


Both levels

Back squats



12 min EMOM

Odd minutes:
8 back squats - Rarest of the rarest day for you to see back squats in one of my WOD's
8 pull ups

Even minutes
10 push press
10 push ups

Men 50kg or 42.5kg
Woman 42.5kg or 30kg

Monday, October 20, 2014

CrossFit Trainer Course coming to BattleBorn

CrossFit Olympic Lifting Trainer Course
November 1st - 2nd
CrossFit Olympic Lifting Trainer Course
BattleBorn CrossFit
Reno, NV

Josh Everett
1335 Airmotive Way Reno, NV 89502

Monday 20, October 2014


Monday HSPU progression


Front squats
Get heavy


25 burpees
25 power cleans 60/42.5kg scale to 50/30kg
25 burpees

At the top of every minute you will do
7 wall balls 20/16lbs

3 alternate sweetners that are healthy and easy to make

3 Sweeteners that Will KILL Your Sugar Habit Before it Kills You

Big business sure doesn’t make cutting the sugar habit easy does it? Even when you attempt to make an effort to avoid sugar, it pops up in the strangest places and bites you in the behind, sabotaging your good intentions.
There is no doubt about it, sugar is a massive money maker, a cheap, empty calorie filler and a known addictive substance. That’s right, sugar plays games with your brain and makes you want more and more.
Sadly, Americans consume 13 percent of their daily calories in the form of sugar – or about 130 pounds per year. Of course, we have reported plenty on the dangerous effects of sugar on your health and wellbeing.
Food manufacturers are sneaky
Food manufacturers don’t want us to know what really happens to our bodies when we consume sugar. Most of us associate sugar with energy – and rightly so, it provides an immediate source of energy. However, unless you are an elite athlete, which most of us are not, this can be a major problem.
When sugar is consumed, the bonds between glucose and fructose are broken and the fructose goes straight to the liver where it is absorbed. If there is not an immediate need for energy, the fructose is stored as fat. The overconsumption of sugar also causes insulin resistance and completely turns our internal balance upside down.
In addition, every time fructose is processed, hydrogen peroxide is released inside the cells. While hydrogen peroxide on a cut may be a good thing, it spells disaster to our cells. In fact, it kills our cells and accelerates the aging process.
Of course, the health implications of sugar are well documented. Here are TEN reasons why you should avoid it completely:
  • Sugar suppresses the immune system.
  • Sugar elevates blood sugar.
  • Sugar disrupts mineral balance.
  • Sugar disrupts digestion.
  • Sugar causes tooth decay.
  • Sugar contributes to obesity.
  • Sugar can cause heart disease.
  • Sugar can cause food allergies.
  • Sugar can cause depression.
  • Sugar increases the risk of certain cancers
Suffice it to say, sugar can kill you.

Healthy alternatives…
What do you do if you still enjoy a little sweetener from time to time? You can try these homemade sweeteners that not only will give you that little pick-me-up you are after but also help you squash your sugar habit for good!

Super Easy Homemade Vanilla Bean Coconut Crystals
These rich and tasty crystals are a wonderful addition to your hot oatmeal cereal, organic yogurt, coffee or gluten-free baked goods. Hint: This makes an excellent gift for friends and family.
  • 3 cups of coconut crystals
  • 1 vanilla bean pod
  • Small mason jar with lid
  1. Cut the vanilla bean lengthwise to expose the contents and then cut the bean into one inch pieces and place in the mason jar.
  2. Place the coconut crystals in the mason jar on top of the vanilla bean pieces.
  3. Seal the mason jar lid and let sit for at least one week before using.
  4. Use the coconut crystals as the sugar replacement (not the cut up vanilla bean).
Honey Infused with Cinnamon
The health benefits of both raw honey and organic cinnamon are well known. Honey is a miracle gift from the bees that is loaded with antibacterial and antioxidant properties.
Cinnamon is respected for its ability to lower blood sugar, reduce joint pain, lower cholesterol and improve memory, amongst other things. Raw honey is sweet but the body can easily digest and use its goodness for energy. Try this infusion in tea, coffee or even as a sweet treat on its own.
  • 1 cup of raw honey
  • 6 sticks of cinnamon
  • pinch of ground cinnamon
  1. Pour the raw honey into a medium saucepan.
  2. Add in the cinnamon sticks – be sure they are submerged under the honey.
  3. Heat the mixture on low heat for about ten minutes.
  4. Allow mixture to sit for about 2 hours.
  5. Strain and store in a glass jar.
Coconut Vanilla Date Syrup
This syrup is perfect for vegans and made from the delicious and nutritious date fruit. Dates provide a quick burst of energy, making them an excellent snack before a vigorous workout.
ツイストドーナツ ツイストドーナッツUse this syrup to thicken a smoothie, as a dip for fruit, in tea and coffee or as a topping for organic yogurt or oatmeal. This natural sweetener has the added bonus of being made with coconut water – full of its own health promoting properties.
  • ½ cup coconut water
  • ½ cup of pitted dates, any type
  • 1 teaspoon vanilla
  1. Add vanilla to the coconut water and stir.
  2. Place the dates in the bowl of water, cover and place in the refrigerator for 24 hours.
  3. Stir a few times throughout the day.
  4. The dates will dissolve, leaving behind a rich and delicious syrup

Chlorine & Kilos with Carson City CrossFit

 Chlorine & Kilos

Carson City CrossFit Presents:

Chlorine and Kilos

When: Sunday December 14th, 2014

Where: Carson City Aquatics Center

This AqWODics is a competition for athletes who would like to take their competition and training to a new level in Northern Nevada.

Chlorine and Kilos will test athletes anaerobic capabilities along with their strength.

3 Events
2 Divisions
Male / Female
Shark (Rx) Minnows (Scaled)
Cost: $79

This is sure to test the best athletes and push you to new heights. Confidence in and out of the water is essential. Competitors should have prior training or preparation for this event before entering the Shark Tank.

Minnows weights will be light to moderate load giving everyone a chance to test their athletic ability.Swimming seminars from Former collegiate swimmer, USA Swimming Coach, and US Masters Swimming Coach, turned CrossFitter are available in a group or private setting for an additional charge. Email, for seminars and fee.

Competitors will be expected to complete all movements and swimming portion.

Multiple Lifeguards will be on duty from Carson City Aquatics Center! Registration will be open Wednesday, October 1st at 8 am and is expected to sell out quickly.

Link to Aboxabove will be live on Wednesday, October 1st.

No refunds, however tickets are transferable.

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Friday, October 17, 2014

Friday 17, October 2014


Hand stand push ups


Pause Back squats

5x5 with a 3 second hold in the bottom


Strict pull up progression


Been a long time for this one - oldie but goodie

"Deck of Cards"

Diamonds = push ups
Clubs = pull ups
Hearts = squats
Spade = sit ups
Joker = burpees
Ace card always is 11

Thursday, October 16, 2014

Thursday 16, October 2014


Warm up:
OHS - 10 reps
Behind the neck press - 10reps
SOTS press - 10 reps

Work sets:

10 min to find a solid heavy rep - don't have to 1 rep, just get heavy

10 min to find a 1 rep max

Catch both the lifts in the HOLE - get used to being down here

Elbows/chest up


30 shoulder to overhead
30 front squats
30 hang cleans

Pick the    weight that you can keep a consistent pace and speed through WITH great FORM

Wednesday 15, October 2014


Hand stand push up progression


Jerk warm up:
Push jerk - 10 reps
     dip, drive, re-dip
Squat jerk - 10 reps
     dip,drive, catch low
Split jerk - 10 reps
     dip,drive, fast feet

Feel out which one you like best - there is no right or wrong if it feels right it is your stance

Work set:
3x5 jerk off the rack


Core Destroyer

Tabata v-twist 20/16kg
1 min plank
Tabata v-ups 20/16lbs
1 min plank
Tabata mountain climbers
1 min plank

Tuesday 14, October 2014


Cleans warm up:
Shoulder stretch
Partner elbow stretch

Work sets:
5x3 Power clean
5x3 Hang squat clean
5x3 Squat clean


Sterling's Birthday

10 min AMRAP
14 box jumps 24 inch
28 KB swings 24/20kg - except Sterling he swings a 28 :-)

2 min rest

86 burpees

10-14-86 and 28 years old

Monday, October 13, 2014

BBCF Fall Nutrition Challenge!!!!

The BattleBorn CrossFit Nutrition Challenge is a 4-week nutrition and performance challenge. It is based on principles of the Paleolithic and Primal Blueprint Diets (a.k.a. Hunter/Gatherer Diet). During the 30+ days of this challenge you are expected to be “strict” and not stray from the guidelines. Everything is published to the group, and only you will know if you are being honest.

We hope that by the end of the challenge you will not look at this as a one-time thing to see if you can win. Look at it as a jumping off point for a continued healthy lifestyle.  After the challenge, if you decide to incorporate Paleo/Primal diet principles into your lifestyle you may want to experiment a little by adding some dairy or some additional fruit into your diet.  You may want to add in a cheat meal or some wine with dinner.  Many choose not to. You may be surprised by the reaction your body has to adding certain things back into your diet that you have eliminated for 30 days. You may even discover allergies and intolerances that you didn’t even know you had. Grains and Legumes are still an absolute no-no.


Saturday, 26 October 2014:  Kick-Off Meeting (3:00 P.M.)

·         Challenge Rules and Guidelines Overview

·         Q&A

·         Weigh In, Body Fat Analysis, and Measurements

·         Before Photos

Sunday, 27 October, 2014:  Kick-Off Nutrition Challenge (Effective 12 a.m.)

·         Finalize Registration for Challenge

Wednesday, 29 October, 2014:

·         Complete Benchmark WOD

Sunday, 9 November, 2014:  Weekly Check-In/Blood Drive/Paleoish Pot Luck

·         BBCF 1st Blood Drive

·         Check in with Q&A

·         Nom Nom Food – bring a small dish with recipe

 Sunday, 16 November, 2014: Weekly Check-in via email or text

·         Send me your emails/texts, questions, concerns, need some help

·         Gear up for our final week

·         Recipes for the holiday sent out

Saturday, 22 November, 2014:  Challenge Ends (12:00)

·         Final Weigh In, Body Fat Analysis, Measurements

·         Turn-In Score Log

·         After Photos

·         Complete Benchmark WOD

Sunday, 23 November, 2014:  Paleo Potluck Celebration (3:00p.m.)

·         Review Before and After Photos

·         Awards

·         BBCF Paleo Potluck


·         Photos: Submit three before and after photos of yourself (front, back, profile).  If you choose not to submit photos, you will not be eligible for any of the prizes. 

·         Benchmark WOD:  Participate in the benchmark challenge WOD at the start and end of the challenge.

·         Diet:  Adhere strictly to Paleo/primal diet guidelines and earn points for doing so.

·         Score Log:  Maintain a daily food, sleep, exercise, and stress log to track your progress.  Only fully completed score logs will be considered/scored for individual and team prizes. 

·         CrossFit:  Participate in CF WODs at BBCF at least 3-5 times per week and earn points for doing so.  Non CF workouts do not count, except for Saturday and Sunday.

·         Sleep:  Get some sleep.  Aim for 8+ hours each night.  Extra sleep alone has been responsible for many a pound lost!

Monday 13, October 2014

Olympic Lifting 10 week cycle starts today

New Warm up:

500m row or 400m run

Back extensions

10 yard mini band glute activation

Hip flexor stretch

3x10 ban pull aparts


Day 1 of strict HSPU work


You should know what your strict pull up numbers from last week is - day 1 based off your #


Snatch warm up
10 of each
Behind the neck press
Sots press

5x3 hang snatch
3x5 snatch

Weight should be a 6.5-7 on the heavy/difficult scale of 1-10

Focus on driving through your heels and catching in the hole

Feeks - we did a scaled version for time constraints
For time:
2 x 100-meter shuttle sprint
2 squat clean thrusters, 65-lb. dumbbells
4 x 100-meter shuttle sprint
4 squat clean thrusters, 65-lb. dumbbells
6 x 100-meter shuttle sprint
6 squat clean thrusters, 65-lb. dumbbells
8 x 100-meter shuttle sprint
8 squat clean thrusters, 65-lb. dumbbells
10 x 100-meter shuttle sprint
10 squat clean thrusters, 65-lb. dumbbells
12 x 100-meter shuttle sprint
12 squat clean thrusters, 65-lb. dumbbells
14 x 100-meter shuttle sprint
14 squat clean thrusters, 65-lb. dumbbells
16 x 100-meter shuttle sprint
16 squat clean thrusters, 65-lb. dumbbells

Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom. Feeks is survived by his mother and father, Thomas and Ginny Feeks; sister, Regina Feeks; and wife, Emily Feeks.

Don't be the uninspired!

Too many people are f*ckin lazy and uninspired.

Sorry but it's true.

In fact it has become so bad that people are now taking pride in
being lazy.

They use what little bit of success they have as an excuse to
justify their laziness.

The universe rewards hustle and passion. Remember that.

Every successful person I know works their ass off. You can
only get by being lazy for a short period of time
before you stagnate. Complacency is mediocrity.

Go read the bio of any successful person and you will find
someone who lived every day with passion and a crazy drive
for success.

Passion is the key to turning things around.

Passion will be the driving force you NEED to work hard for
what you want.

Carry this over into your training. You should LOVE going to the
gym. If you don't then something needs to change.

Find a new program. Hire a coach. Go to a new gym.

Try CrossFit

Try Powerlifting

Try Bodybuilding

Try Olympic Weightlifting

Try Gymnastics

Shit try Zumba if you think you will enjoy it.

All too often we get caught up in searching for the
perfect training program that doesn't exist.

Don't get caught up in the little stuff.

Work hard and have a true passion for what you are doing and
everything else will take care of itself!

Friday, October 10, 2014

Comfortable being Uncomfortable!

Life only seems to get harder as you age.

As it should.

Getting older means more responsibility.

If the universe rewards hustle and passion it reprimands
those who live comfortably.

If you are "comfortable" I can guarantee you are not doing or
accomplishing shit. Anything worth doing requires stepping
out of your comfort zone.

I have come to realize this more then ever since becoming a father.

Trust me, this is one of the most challenging things I have done
with my life and is already becoming the most rewarding.

I'm starting to forget what a comfort zone is.

Time management is becoming more and more important.

I sleep when I can, I eat when I remember.

Definitely working under less than optimal conditions.

But guess what? I'm still getting shit done.

I'm still training. Still working. Still crushing every aspect of
my life and trying to get better every day.

People need to harden up.

Get comfortable being uncomfortable.

Getting stronger and changing your physique is not easy.

I'm sick of hearing excuses. Sometimes you just have to get shit
done regardless of the circumstances.

Most people require too much to get in a good workout.

Sometimes you won't get the perfect nights sleep or hit your macros
100% on point. There will be times when you forget to take your pre
workout or forget to pack your lifting shoes, knee sleeves, wrist
wraps, chalk, etc.

None of that matters. Sure I like those things too but its a
luxury first world problem.

Stop the excuses and don't let anything get in the way of
accomplishing your goals.

CrossFit Olympic Lifting Trainer Course

November 1st - 2nd
CrossFit Olympic Lifting Trainer Course
BattleBorn CrossFit
Reno, NV

Josh Everett
1335 Airmotive Way Reno, NV 89502

Thursday, October 9, 2014

Thursday 9, October 2014


you :-)


Back squats


See your progression


200m sprint
10 KB snatch each side 24/16kg
10 ring push ups

Wednesday, October 8, 2014

Wednesday 8, October 2014


Negative day


Bench press


Banded tricep push downs


Your level :-)



Wall balls 20/16lb
Box jumps 24inch
25 double unders after each round/couplet

Tuesday 7, October 2014


See post




Banded Good Mornings


Find your max rep strict pull ups


Prison Rules

3 four minute cycles
15 seconds for 16 rounds per cycle
3 reps every 15 seconds
Complete all of one movement in the 4 minutes
1 minute rest between cycles or movements

Clean and jerk


Scale 1

Scale 2

Monday 6, October 2014


See post for the month!


One rep max week

Strict Press




See post in regards to Pull up progression
Every level is different for every person


400m sled pull 40/30kg
Pull ups

Compliments of HyperFit USA

Skill work for the month of October - Strict Hand Stand Push Up Progression


5 minutes of wall walks
Chest to wall - as close to wall as possible
Toes pointed to ceiling
Chin tucked to chest
Hold 20-30 seconds
Release walk up again


20 Knee on box HSPU
Chest touches box
Use higher box
Add 5 reps every week
THIS SHOULD NOT be Easy if done right
Body over shoulders


10x1 Negatives
Kick up into position - 3 to 4 seconds negative to bottom or head on the ground/pads
Reset or - kick to locked out position for ever rep
Add 1 rep to each set every week


Same as Monday - 10 minutes


Strict HSPU max reps
Use pads
Do negatives
Get IT!

Thursday, October 2, 2014

Thursday 2, October 2014


Double unders


Front squats

25 GHD sit ups
10 Glute ham leg raise
25 Back extensions



10 KB swings - always
Number sequence above
KB clean and jerks each side
STRICT chin ups

Wednesday, October 1, 2014

Wednesday 1, October 2014


Double unders - finishing out the week


Snatch grip deadlifts

50 old school sit ups
50 leg lifts
25 v-twists


One of my all time favorites - yes we all know there is something a little wrong with me!

100 KB swings 24/20kg
100 evil wheels 60kg

Noticing anything about this week??? I LOVE KETTLEBELLS!!!! And I am F'ING SICK and missing a GREAT WEEK!

Tuesday 30, September 2014


ALMOST DONE - did you get your Double unders down this month?


Bench press


100 old school sit ups


6 KB snatch each side 24/20kg
12 box jumps 32/24in

Monday 29, September 2014


Next week - be here so you can find your NEW 1 REP MAX and then we start our Oly cycle.


Double unders


Over head squats



50 v-twists
50 old school sit ups
50 leg lifts


20 KB swings 32/24kg
10 goblet squats 24/20kg
10 push ups

*DECREASE your squats and push ups every round till you end at
20 swings
1 goblet squat
1 push up

Friday 26, September 2014

So I am out of town, and don't know how this WOD is gonna pan out - so don't JUDGE ME! In my mind, it looks AWESOME.


Double unders


Oly work 15 mins - your choice


100 ab mat sit ups AFAP


200m sprint
100m prowler push
100m sprint
100m sled pull forwards
100m prowler push
100m sprint
100m sled pull backwards
200m sprint

Thursday 25, September 2014


Double Unders


Strict press

Warm up

Work set


Handstand holds
5x1 min


100 old school sit ups


14 min AMRAP

21 KB swings 24/20kg
14 wall balls 20/16lbs
7 thrusters 42.5/30kg

Wednesday 24, September 2014

WOW - so I was obviously in see my son mode this past week, as I went to update the blog and saw that I hadn't since Tuesday the 22nd.... I'm super sorry guy!


Double Unders


Back squat

Warm up

Work set


Pistol Squats
3x10 each side


25 v-ups
25 v-twists
25 elevated toe touch


EMOM for 12 minutes
20 Double unders - 40 singles
1 strict pull up

*increase your pull up by 1 every round