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

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

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

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

Tuesday, April 25, 2017

REMINDER - NO CLASS SATURDAY

Come cheer your BattleBorn team on at the 1st Affiliate Cup Challenge - Northern Nevada Athletic Club

9am Saturday and Sunday your gym family will be battling it out with 7 other teams to see who is the "fittest"..... LMAO - come watch us and cheer us on :-)

Tuesday 25, April 2017

Warm up:

400m run
3x
100 double unders
10 strict pull ups
10 supermans
10 kipping pull ups

Body Ready:

5 minute EMOM
10 HSPU
5 strict chin ups

Strength:

5-3-1+ Week
Take your 1 rep max, take 90% of that then 75/85/95% of your 90 for the sets of 5/3/1+

Strict press

Metcon:

Row Row Row your Best

Damper setting

10-8-6-4-2-4-6-8-10

SPM - strokes per minute to match the above damper

16-18-20-22-24-22-20-18-16 

You will be 1 minute on, 1 minute off - set this up on your rower before hand so you are not counting your time - the rower is.

For each round, the damper will be set, and you are rowing to stay at a consistenet SPM - example damper 10, your SPM is 16 - think hard pull, 3 count to recover, hard pull, 3 count to recover

Your score is 1 point for every round you succeed - have fun with this ones guys, not even being sarcastic, you should enjoy this one!

Stroke Rate

Stroke rate is the number of strokes you take per minute, or spm. The PM displays this number in the upper right corner. Rowing harder does not necessarily mean your stroke rate is faster. As you increase your intensity, try to keep your spm between 24 and 30 for most workouts, and 36 or below when racing. Read on to learn how.

Applying Power and Relaxing the Recovery

The key to keeping your stroke rate reasonable while increasing intensity is applying good power at the beginning of the stroke (the drive) and keeping your recovery under control. During the drive, be efficient with your power by engaging your legs at the start, then swinging the back, and then following through with your arms. On the recovery, don’t rush as you slide toward the handle for your next stroke. It’s called “recovery” for a reason! Overall, your drive-recovery ratio should be 1:2. In other words, your recovery should take twice as long as your drive. 

Monday 24, April 2017

Warm up:

400m run
3x
100 double unders
10 strict pull ups
10 supermans
10 kipping pull ups

Body Ready:

6 minute EMOM
10 jump squats 20kg
10 jumping lunges

Strength:

5-3-1+ Week
Take your 1 rep max, take 90% of that then 75/85/95% of your 90 for the sets of 5/3/1+

Back Squats

Metcon:

We had this one scheduled a little while ago, but it snowed so we didn't do it - so today we are.

Liam

For time:
Run 800 meters with a 45-lb. plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb. plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.



U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.
His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.
He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

Thursday, April 20, 2017

Thursday 20, April 2017

Warm up:

800m run
then 3x
10 OHS
10 Push ups
10 Jump squats
then
800m run

Body Ready:

7 min EMOM
3 snatch balance
2 OHS

Strength:

Snatch 
3-3-3-3-3-3-3-3

Metcon:

4x
400m run
20 Knees 2 elbows
20 ring dips - no other dip but rings!!! Or there will be a punishment, I don't care if you have to use a band on these, get your shoulders to the rings and STRUGGLE!

Wednesday 19, April 2017

Warm up:

800m run
then 3x
10 OHS
10 Push ups
10 Jump squats
then
800m run

Body Ready:

7 min EMOM
5 push ups
5 ring rows

Strength:

Strict Press
3-3-3+ 
at 70/80/90% of YOUR 90% of YOUR 1 rep max

Metcon:

11x
7 C2B pull ups
9 push press 45/30kg
11 wall balls 20/14lbs

Tuesday 18, April 2017

Warm up:

800m run
then 3x
10 OHS
10 Push ups
10 Jump squats
then
800m run

Body Ready:

6 min EMOM
Advanced - 6 burpee box jumps overs
Intermediate - 4 burpee box jump overs
Beginner - 3 burpee box jump overs

Strength:

Back Squats
3-3-3+ at 70/80/90% of YOUR 90% of YOUR 1 rep max

Metcon:

3x
50 foot rack lunge 60/40kg
50 double unders
2 muscle ups



Monday 17, April 2017

Warm up:

800m run
then 3x
10 OHS
10 Push ups
10 Jump squats
then
800m run

Body Ready:

7 min EMOM
10 strict press
10 jump squats

Strength:

Clean and jerks

3-3-3-3-3-3-3-3

Metcon:

21-18-15-12-9-6-3
KB swings 32/24kg
Toes to bar


Friday, April 14, 2017

Friday 14, April 2017

Warm up:

Fish game
3x
10 OHS
10 Sampson stretch
10 Pull ups
then
2 minutes - 40 calories on airdyne

Body Ready:

7 minute EMOM
5 snatch grip deads
5 snatch pulls

Strength:

Snatch

2-2-2-2-2-2-2

Metcon:

1-2-3-4-5-4-3-2-1

Power cleans 60/40kg
200m sprint

After your last set, 40 UNBROKEN Double unders - or 100 UNBROKEN singles

Keep trying till you get them unbroken!

Thursday, April 13, 2017

Thursday 13, April 2017

Warm up:

Fish game
3x
10 OHS
10 Sampson stretch
10 Pull ups
then
2 minutes - 40 calories on airdyne

Body Ready:
7 minute EMOM
5 strict pull ups
3 strict HPU

Strength:

Strict Press
5-5-5+

90% of your 1 rep max then 65%, 75%, 85% of that for your sets

Metcon:

500m row

2 minutes or less
3x
1 min double KB OH Hold AHAP
75 double unders
30 alternating pistol squats

2 minutes or more
3x
30 burpees
30 calories air dyne
30 wall balls 20/16lbs

Wednesday, April 12, 2017

Wednesday 12, April 2017

Warm up:

Fish game
3x
10 OHS
10 Sampson stretch
10 Pull ups
then
2 minutes - 40 calories on airdyne

Body Ready:

7 min EMOM
10 Banded good mornings
5 strict pull ups

Strength:

Back squats
5-5-5+
Take 90% of your 1 rep max we found two weeks ago, then
Set 1 is 65% of your 90%
Set 2 is 75% of your 90%
Set 3 is 85% of your 90%

Set 3 you are shooting for a new Rep PR - so not to failure, but almost so LIFT more than 5 reps!

Lift Up Autism 2016 video GEARING UP FOR 2017



Hey EVERYONE - we will be hosting this September 10th 2017 - please mark your calendars!!!

Dr. Kelly Flanagan - UnTangled Open letter to his Daughter

Dear Little One,
Last week, we arrived at the theater early and, before a movie about beauty and beasts, we saw a preview for a movie about men and machines. We came for a story about love and we got a preview about war. I’m okay with that—it’s the world we live in and I’m used to it.
What I’m not okay with is the young girl we saw in the preview.
She looked directly into the camera, covered in sweat and dirt, and she said, “Some kids used to tease me…they’d say, ‘You run like a girl, you throw like a girl, you fight like a girl.’ Fight like a girl? Yeah, I fight like a girl. Don’t you?” Then, for the rest of the preview, she exuberantly participated in the blowing up and destruction of everything.
I felt like that little girl had punched me in the gut, too.
Because I looked over at you—seven-years-old, eyes wide behind 3-D glasses, already wondering what it means to be a girl—watching the not-so-subtle message that to be a strong girl, you have to fight like the most violent of men.
Little One, as your father, I want you to know, this was not a message about how to become a strong woman; it was a message about how to become an extinct woman. This was the message of a war-riddled and violence-obsessed hyper-masculine culture, hell-bent on victory, knowing that the only way to have victory over your womanhood is to erase it.
After all, what is the most effective way to eliminate the other? It’s to make them exactly like you.
Don’t fall for it.  
We have enough ego-driven, angry, aggressive, and violent men on this planet. We don’t need you to become one too, just so you can prove to those very same men that you are a “strong girl.”
No, Little One, the way to become a strong girl is to resist your assimilation into the worst elements of masculinity. The way to be a strong girl is to grow into the best and strongest parts of your femininity.
To be a strong woman, you don’t have to push others down; you simply refuse to be pushed around yourself.
To be a strong woman, you don’t have to relish aggression; you simply resist it.
To be a strong woman, you don’t have to use violence; you just need to use your voice, steadfastly, resolutely, and unceasingly.
But most importantly, you don’t become a strong woman by acting like a man; you become a strong woman by acting like yourself. 
At the center of you is your soul, your heart, your truest self. It is the least tangible part of you, yet the most indestructible part of you. It is the least violent part of you, yet the part of you from which you will fight most resiliently.
You don’t have to be like a man, you only have to be like you.
You won’t become your truest, strongest you by struggling violently against others. You will become your truest, strongest you by struggling to love the world in the very specific, very unique, perhaps ordinary, but always beautiful way that only you can love it.
Little One, if we all loved the world with that kind of beauty, the beasts wouldn’t stand a chance.
Peace to you,
Daddy

Tuesday, April 11, 2017

Tuesday 11, April 2017

Warm up:

Fish game
3x
10 OHS
10 Sampson stretch
10 Pull ups
then
2 minutes - 40 calories on airdyne

Body Ready:

7 minute EMOM
7 snatch grip press
5 burpees

Strength:

Clean and jerks
3-3-3-3-3-3-3

Metcon:

15 minute AMRAP

10 G2OH 42.5/30kg
10 KB swing s32/24kg
10 bar facing burpees

Monday, April 10, 2017

Monday 10, April 2017

Warm Up:

Fish Game
3x
10 OHS
10 Sampson stretch e/s
10 Pull ups
Then
40 calories on the air dyne

Ready:

7 min EMOM
5 Kang squats
5 STRICT pull ups

Strength:

Deadlifts
5-5-5+
65%-75%-85% of your 90% of YOUR 1 rep max
Last set of 5 is not to failure, but to find a NEW rep max

Metcon:

4x
50 double unders
400m run
30 Calories Air dyne
20 Calories rowe
10 Deadlifts 102.5/70kg
NO rest during the round - rest up to 3 minutes after each round
20 minute time cap

Friday, April 7, 2017

Friday 7, April 2017

Warm up:
800m run
3x
15 OHS
15 Sampson stretch
15 leg swings - each side front and side

Body Ready:
6 minute EMOM
6 clean pulls
2 cleans

Strength:
Back squats
3 max rep

Metcon:
4x
10 OHS 60/42.5kg
100 Double unders
20 KB swings 24/16kg

Thursday, April 6, 2017

Thursday 6, April 2017

Warm up:
800m run
3x
15 OHS
15 lunges - each side
15 leg swings - each side front and back

Body Ready:
8 minute EMOM
3 front rack lunges each side
6 front squats

Strength:
Squat cleans
3-3-3-3-3

Metcon:
21-15-9
Calorie row
Thrusters 57.5/42.5kg
Burpees

Wednesday, April 5, 2017

Wednesday 5, April 2017

Warm up:
800m run
3x
15 inch worms
15 PVC dislocates
15 Y & T

Body Ready:
6 minute EMOM
10 Dips
10 Pull ups

Strength:
Bench Press
3 rep max
15 diamond push ups

Metcon:
5-10-15-20-15-10-5
Push press 60/42.5kg
Toes 2 bar

Tuesday, April 4, 2017

Tuesday 4, April 2017

Warm up:

800m run
then
3x
15 Good mornings
15 Super mans
15 Sampson stretch

Body Ready:

8 minute EMOM
1 HEAVY snatch grip pull
7 burpees

Strength:

Deadlifts
3 rep max

Metcon:

5x 3 minute rounds
400m run
Max effort pull ups - score for this WOD is total pull ups

***if you do not get the 400m done in the 3 minutes, AND at least 1 pull up - your coach will give you a bike or row sprint for each missed round at the end of the workout - it is the coaches discretion as to how many calories or meters, or whatever they expect in that minute.

Monday 3, April 2017

So, it is APRIL!!!

Closer to some warm weather I hope!

Warm up:

800m run
then
3x
15 Sampson stretch
15 Med ball slams 20lbs
15 OHS

Body ready:

What the.... you are asking yourself right now, what is she doing now!!!

Well, last week we had lots of complaints about how people didn't feel "warm" enough for their lifts, so I came up with a new thing we are trying!

7 minute EMOM
1 hang clean
5 push press
*add weight every round, or stick with a solid medium weight to achieve complete mobility and warmth in all joints etc. involved today. I <3 your face!

Strength:

Strict press

3 rep max - didn't realize until today which is Tuesday that I wrote a 2 rep max on the board.....
Super set with 25 banded face pulls

Metcon:

Well this was horrible
3x
15 wall balls
7 muscle ups - no scaled movement for muscle ups today - either you have them, rings or bands or you don't. If you don't you and I get to do:
21 pull ups/21 dips
15 hang cleans 87.5/60kg

Friday, March 31, 2017

NEW RULE - if you break it you will do BURPEES

Hey guys,

So already our new medicine balls are starting to tear because some are grabbing them by the laces and our leather strip right there - for as long as 2 mile runs....

With that, if a coach sees you even carrying the ball like that, let alone working with it by holding it by the laces you WILL DO 50 BURPEES!!!!

XOXOXO

Friday 31, March 2017

Warm up:

1000m row
then 3x 10
PVC scare crow
Push press - light bar
1 arm KB press 10 e/s
10 sampson stretch 10 e/s

Skill:

Coach led clean and jerk

Strength:

Clean and jerk - max

20 minutes

Metcon:

Due to weather we changed the WOD - but don't worry it will be back.

3x

15 power cleans 52.5/37.5kg
45 double unders
15 push jerks 52.5/37.5kg
45 double unders

Thursday, March 30, 2017

Thursday 30, March 2017

Warm up:

1000m row
then 3x10
Strict push ups
Banded face pulls
PVC dislocates

Skill:

Binder

Strength:

Bench press
***Good warm up

5-5-5-3-2-1-1-1...

Metcon:

5x
50 Double unders
10 HSPU
5 pistol squats e/s

Wednesday, March 29, 2017

Wednesday 29, March 2017

Warm up:

1000m row
then 3x10
Good mornings - light
GHD back extension - slow and controlled
Med ball trunk twist - ball hits wall both sides

Skill:
Binder 10 minutes

Strength:

Deadlifts
***warm up good
5-5-5-3-2-1-1-1...

Metcon:

12 Min EMOM
15 KB swings 32/24kg
10 push ups

Tuesday, March 28, 2017

Tuesday 28, March 2017

Warm up:

1000m row
then 3x
Band pull aparts
PVC dislocates
Band Y&T

Skill:

Binder 10 minutes

Strength:

Strict Press
***Good warm up

5-5-5-3-2-1-1-1...

NEW MAX

Metcon:

Tabata Barbell
Tabata deadlift, 80/60kg
Tabata hang power clean, 60/40kg
Tabata front squat, 40/30kg
Tabata push press, 30/20kg
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

Monday, March 27, 2017

Monday 27, March 2017

Warm up:

1000m row
then
3x 10 each side
Sampson stretch
Jump squats
Leg swings

10 minutes to complete

Skill:

Binder

10 minutes this week guys

Strength:

Back Squats
***Warm up GOOD
then
5-5-5-3-2-1-1-1...

MAXXXX!!

Metcon:

Yeti
For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups
Post time to comments.


Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management's Great Basin Smokejumpers.
Urban embodied positivity, hard work, self improvement and fun.
He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.

Thursday, March 23, 2017

NEW POWER MAX'S

Next week Monday March 27th to Friday March 31st, we will be finding our max's for our lifts

Back Squats
Deadlift
Bench Press
Strict Press
Clean and Jerk

Please make every attempt to be there at least 3 days next week, if not all 5 - if you are a 3x a week member - and you come 3x, be prepared to do 2 lifts on a day to ensure we get your numbers set and into WODHOPPER for our next strength cycle.

THANK YOU - the coaches 


Thursday 23, March 2017

Warm up:

AS A GROUP
3x
15 second fast feet
15 second high knees in place
15 second squat hold
10 jump squats
10 push ups
10 sit ups

Skill:

Binder

Strength:

Strict Press
6x8 at 70%

Metcon:

Benchmark WEEK

"Jackie"

Wednesday 22, March 2017

Warm up:

AS A GROUP
3x
15 second fast feet
15 second high knees in place
15 second squat hold
10 jump squats
10 push ups
10 sit ups

Skill:

Binder

Strength:
Deadlifts
6x8 at 70%

Metcon:

Benchmark WEEK

"Barbara"

Tuesday 21, March 2017

Warm up:

AS A GROUP
3x
15 second fast feet
15 second high knees in place
15 second squat hold
10 jump squats
10 push ups
10 sit ups

Skill:

Binder

Strength:

Back Squats
6x8 at 70%

Metcon:

Benchmark WEEK

"Karen"

Monday 20, March 2017

Warm up:

AS A GROUP
3x
15 second fast feet
15 second high knees in place
15 second squat hold
10 jump squats
10 push ups
10 sit ups

Skill:

Binder

Strength:

Bench Press
6x8 at 70%

Metcon:

Benchmark WEEK

"Cindy"

Thursday, March 16, 2017

Thursday 16, March 2017

Warm up:

800m run
Then
Down and back -
Walking lunges - PVC pipe Sampson Stretch one lunge
Shoulder dislocates PVC pipe next lunge
and so on
Toe Touch
High Skip

Skill:

Binder

Strength:

This week our strength and metcon will be combined in barbell and kettlebell complexes

Last day of our complex series and on to 17.4 tomorrow - what is your predictions?

5-7 rounds
3 reps per round

1 rep is = to:

2 power clean
1 front rack lunge right leg
2 front squats
1 front rack lunge left leg
     push press to back
2 back squats

Rest between rounds
Add weight




Wednesday 15, March 2017

Warm up:

800m run
Then
Down and back -
Walking lunges - PVC pipe Sampson Stretch one lunge
Shoulder dislocates PVC pipe next lunge
and so on
Toe Touch
High Skip

Skill:

Binder

Strength:

This week our strength and metcon will be combined in barbell and kettlebell complexes

Kettlebell Complex
20 min AMRAP

10 KB single leg deadlifts each side AHAP
10 push ups
10 KB sib=ngle arm OHS each side AHAP
10 strict pull ups
10 KB swings - same weight as deadlifts
10 push ups
10 KB goblet squats - same weight as deadlifts and swings
10 strict pull ups

Then

4x500m row SPRINT with 1 minute rest between


Tuesday 14, March 2017

Warm up:

800m run
Then
Down and back -
Walking lunges - PVC pipe Sampson Stretch one lunge
Shoulder dislocates PVC pipe next lunge
and so on
Toe Touch
High Skip

Skill:

Binder

Strength:

This week our strength and metcon will be combined in barbell and kettlebell complexes


Shankle Complex

5 rounds with 5 reps per round

1 Deadlift
3 clean pulls
1 hang clean
2 jerks


https://youtu.be/mGslrAJEjTM


Here is what Glenn Pendlay has to say:
The main reason we do an exercise like this is because it keeps the bar in the hands for an extended period, and this is a great builder of muscle and strength. In this case, Donny has the bar in his hands with no relief for over 20 seconds.
As far as the details, we do the 3 pulls with a “rythm” and no pause to make sure that the athlete is not getting pulled off balance. We use a shrug at the top because it fatigues the upper back, making the jerks more difficult.
Those that have trouble succeeding on jerks after a difficult clean, or those who have good jerk technique with moderate weights which breaks down with heavy weights seem to get the most from this exercise. And of course, those who are trying to put on muscle or move up a weight class.



Monday 13, March 2017

Warm up:

800m run
Then
Down and back -
Walking lunges - PVC pipe Sampson Stretch one lunge
Shoulder dislocates PVC pipe next lunge
and so on
Toe Touch
High Skip

Skill:

Binder

Strength:

This week our strength and metcon will be combined in barbell and kettlebell complexes

"Bear Complex"

  • 5 Rounds For Load
  • Complete 7 Unbroken Sets of this Complex:
  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press
Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Image result for Bear with barbell

Friday 10, March 2017

CrossFit Open 17.3

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265 lb.
*If all reps are completed, time cap extends by 4 minutes.

Saturday, March 11, 2017

KettleBells - a few more reasons for the LOVE

Strengthens every muscle from head-to-toe

Kettlebell training consists of whole-body movement exercises. It’s well-known that compound, whole body movements typical of kettlebell exercises are superior to machines that isolate muscles for improving muscle tone, body composition, and strength. Further, kettlebells strengthen the tendons and ligaments, making the joints tougher and less-susceptible to injury.

It’s not bodybuilding

Don’t confuse kettlebells with conventional weight training or bodybuilding. Kettlebell training focuses on (a) movements, not muscles, (b) whole-body, functional training, (c) strength as a function of mobility, and (d) cardio and strength combined.

It’s enjoyable

Let’s face it, most exercise is boring. Kettlebell training is quick and enjoyable, which is one of the reasons you’ll stick with it. And, you’re only doing it twice a week—so you don’t have a chance to get bored.

It’s fun!

KB exercises and movements are simple, fun, unique and you can combine it with other exercise modalities. You can make it as fun as you want it to be. No more reason to be in a sweaty gym. Bring your kettlebell to a park and have the workout of your life. Save on gym membership fees and do your training where you love it the most.

Build a lean, muscular physique

Men see that coveted wedge shape emerge as the training creates broad shoulders, defines abdominals, builds up their arms and pares down their waists. It’s a lean look, more like Bruce Lee than Arnold.

Women won’t bulk up!

Women get the svelte, lean, firm shape that enhances the best of the female body. Think Sarah Connor in The Terminator, or Madonna — but in a fraction of the time those women spent chiseling out their bodies!

Easy to learn

Movements are simple and you can start using them right away. No matter how old or out-of-shape you are, everyone can do it and should be doing it.

Extremely versatile

KB’s can help you lose weight, build muscle, enhance sport performance or maintain fitness level, as well as improve quality of life as you age. All with one simple tool.

Serious cardio - like I always say "Sprinting with WEIGHTS"

KB training will make you re-think what your max heart rate is! KBl training is perfect for the advantages popular with HIIT (high intensity interval training) as opposed to long-slow cardio. It is the most effective overall fitness regimen available.
There’s a competitive reason behind the appearance of kettlebells at the back doors and tent flaps of military personnel. When Russian and US special Forces started competing against each other after the Soviet Union broke up, the Americans made a disturbing discovery.
Today, half the Secret Service is snatching kettelbells and a set sometimes travels with the president’s detail on Air Force One.

Thursday, March 9, 2017

Thursday 9, March 2017

Warm up:

1000 m row
then
3x
10 OHS
10 Pull ups
10 Push ups

Skill:

All this week is song week
Moby - Flower - Sally Up
HSPU

Strength:

Another week of EMOM's just to change it up, this week we are doing the Olympic lifts and assistance moves

12 minutes
EMOM
5 snatch balance

Metcon:

This week we are going old school - and by that I mean KettleBells!!!

7 minute AMRAP
40 KB swings 24/16kg
30 back squats 60/40kg
20 push ups
after the 7 minutes
400m SPRINT

OHHHH - HEY KETTLEBELLS

I know very few of you LOVE KB training like I do, but if you need a reminder why it is so good for you....
Top 10 Benefits of Kettlebell Training

1. Serious cardio without the boredom of the hamster wheel (treadmill)

2. Functional strength without the monotony of isolated reps

3. Flexibility without long poses

4. Fun and varied, never boring

5. One compact, portable device

6. It’s safe — for any age, shape or size

7. Combines “cardio” and “strength” training

As one of the best kettlebell coaches once said, “life doesn’t respect the difference.” Try sprinting to catch a train while carrying a heavy package or pushing a stroller, did all that “cardio” training you did in “step class” or on the recumbent bike really help that much?

8. The solution for busy people

Busy people want the biggest bang for the buck. Kettlebells can be the solution to trying to squeeze cardio, strength AND flexibility training in an already overbooked schedule. Because of the intensive nature, the workout duration must be kept short. Best of all, they are so small and portable, training can take place in your bedroom.

9. Greater fat loss

Fat gets the ol’ one-two-three punch. First, there is the extremely high metabolic cost of throwing the weight around. Second, it’s a strength training workout creating dense muscle mass, which burns calories from fat stores all day long while increasing your resting metabolism. Finally, combine that with the fat burning effects of human growth hormone that is stimulated by these kinds of whole-body, complex movements. There is no better way to burn fat. This is why sprinters have ripped muscles and marathon runners have a skinny look.

10. Very different from dumbbells and barbells

Anyone who has picked up a kettlebell has felt the difference. The off centered weight of a KB recruits more stabilizer muscles and works the targeted muscles through a wider range of motion. It’s because of the off-center design of the KB. Isolation exercises such as those done with dumbbells and barbells do not hit those stabilizing muscles to the same degree.

Wednesday 8, March 2017

Warm up:

1000 m row
then
3x
10 OHS
10 Pull ups
10 Push ups

Skill:

All this week is song week
Moby - Flower - Sally Up
Push ups

Strength:

Another week of EMOM's just to change it up, this week we are doing the Olympic lifts and assistance moves

12 minutes
EMOM
7 jerks
5 push ups

Metcon:

This week we are going old school - and by that I mean KettleBells!!!

3x
10 Double KB front squats
10 Double KB press
10 Double KB deadlifts
8 STRICT pull ups
10 Double KB sit ups
10 Double KB rack lunges
10 Double KB snatch
AHAP

Tuesday 7, March 2017

Warm up:

1000 m row
then
3x
10 OHS
10 Pull ups
10 Push ups

Skill:

All this week is song week
Moby - Flower - Sally Up
Press 40/20kg

Strength:

Another week of EMOM's just to change it up, this week we are doing the Olympic lifts and assistance moves

12 minutes
EMOM
5 hang squat snatch

Metcon:

This week we are going old school - and by that I mean KettleBells!!!

7x
1 minute work
1 minute rest

in your one minute of work you MUST get

10 KB swings - HEAVY
10 KB cleans - 5 each side - HEAVY
10 KB snatch - 5 each side - MEDIUM

If you don't get all your reps - 3 burpees during your rest minute

Monday 6, March 2017

Warm up:

1000 m row
then
3x
10 OHS
10 Pull ups
10 Push ups

Skill:

All this week is song week
Moby - Flower - Sally Up
Back suqts 60/40kg

Strength:

Another week of EMOM's just to change it up, this week we are doing the Olympic lifts and assistance moves

12 minutes
EMOM
5 power cleans 70%
3 burpees

Metcon:

This week we are going old school - and by that I mean KettleBells!!!

200 swings 32/24kg
100 evil wheels
Break it up however you need

Saturday 4, March 2017

We did CrossFit Mayhem 2 partner WOD of

1000 wall balls today

What did you do?

https://www.facebook.com/CrossFitGames/posts/1414282925280228

Friday 3, March 2017

17.2
CrossFit Games Open
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Women use 35-lb. dumbbells

Thursday, March 2, 2017

Thursday 2, March 2017

4 mins on the air dyne - 50 calories
3x
20 lunges
10 pull ups
10 push ups

Skill/Stabilizer:

All week we are working on pistols and core

Strength:

12 minute EMOM

12 Floor press
40 lateral toe taps

Metcon:

2x
1000 m row
100 double unders
100 foot walking rack lunges 70/50kg

Wednesday 1, March 2017

4 mins on the air dyne - 50 calories
3x
20 lunges
10 pull ups
10 push ups

Skill/Stabilizer:

All week we are working on pistols and core

Strength:

10 minute EMOM

3 Deadlifts at 70%
40 toe taps

Metcon:

27-21-15-9

Shoulder to Overhead
Bar Facing burpees

COMPARE to 1-12-17

Tuesday 28, February 2017

4 mins on the air dyne - 50 calories
3x
20 lunges
10 pull ups
10 push ups

Skill/Stabilizer:

All week we are working on pistols and core

Strength:

EMOM

10 minutes
7 push press at 70% of your 1 rep max strict
20 wall taps

Metcon:

27-21-15-9

Snatch
Chest to bar pull ups

27 = 42.5/30kg
21 = 52.5/35kg
15 = 60/42.5kg
9 = 70/52.5kg

Monday 27, February 2017

Warm up:

4 mins on the air dyne - 50 calories
3x
20 lunges
10 pull ups
10 push ups

Skill/Stabilizer:

All week we are working on pistols and core

Strength:

EMOM this week - changing it up

12 minute EMOM

5 back squats 70%
10 air squats

Metcon:

AMRAP 20 minutes
50 wall balls
50 double unders
40 Box jumps
50 double unders
30 C2B pull ups
50 double unders
20 hang cleans
50 double unders
10 snatch
50 double unders

Friday, February 24, 2017

Friday 24, February 2017

Warm up:

500m row
then
3x
10 pull ups
10 push ups
10 OHS
then
500m row

OPEN 17.1 today

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Time cap: 20 minutes

Thursday 23, February 2017

Warm up:

500m row
then
3x
10 pull ups
10 push ups
10 OHS
then
500m row

Strength:

Floor Press

10-10-10-10-10

Metcon:

3x
25 KB swings 32/24kg
25 box jumps 24/20in
25 Goblet squats 32/24kg

Wednesday 22, February 2017

Warm up:

500m row
then
3x
10 pull ups
10 push ups
10 OHS
then
500m row

Stabilizer:

Coaches choice

Strength:

Snatch

3-3-3-3-3

Metcon:

Oh this chipper.....

50 of each of the following

Calorie row
Wall ball 20/16lb
Deadlift 102.5/70kg
KB swing 32/24
Front squats 70/50kg
Calorie on the air dyne

Tuesday 21, February 2017

Warm up:

500m row
then
3x
10 pull ups
10 push ups
10 OHS
then
500m row

Stabilizer:

Coach Derek is killing it with his ab destruction

Strength:

Clean and jerk

3-3-3-3-3

Metcon:

10 min EMOM
8 burpees
30 double unders

Right into

10 min EMOM
6 toes 2 bar
6 OHS 60/42.5kg

Monday 20, February 2017

Warm up:

500m row
then
3x
10 pull ups
10 push ups
10 OHS
then
500m row

Stabilizer:

6am coach choice

Strength:

OHS

3-3-3-3-3

Metcon:

27-21-15-9

Shoulder to Over head
Box jump overs

27=70/47.5kg
21=75/525.5kg
15=85/55kg
9=92.5/60kg

30/24 inch box

Friday, February 17, 2017

Friday 17, February 2017

Warm up:

Derek hated mine, so he gave you a new one, and it is something like....
Around the world
Pull ups
OHS
Shoulder stretch
500m row

Stabilizer:

100 double KB sit ups

Strength:

Sumo deadlifts

5-5-5-5-5

Metcon:

5k row

Thursday, February 16, 2017

Thursday 16, February 2017

Warm up:

Derek hated mine, so he gave you a new one, and it is something like....
Around the world
Pull ups
OHS
Shoulder stretch
500m row

Stabilizer:

50 toes 2 bar

Strength:

Floor press

3-3-3-3-3

Metcon:

It is Lexi's 22nd BIRTHDAY!!!!

22 minute AMRAP

2 snatch 60/40kg
16 wall balls 20/16lb
95 double unders



Wednesday, February 15, 2017

Wednesday 15, February 2017

Warm up:

Derek hated mine, so he gave you a new one, and it is something like....
Around the world
Pull ups
OHS
Shoulder stretch
500m row

Skill:

100 ab mat sit ups - add weight

Strength:

Push press

3-3-3-3-3

Metcon:

27-21-15-9

Deadlifts
Box jumps

Deadlifts weight increases each round
27 = 80/60kg
21 = 100/80kg
15 = 120/100kg
9 = 140/120kg

Tuesday 14, February 2017

Warm up:

Derek hated mine, so he gave you a new one, and it is something like....
Around the world
Pull ups
OHS
Shoulder stretch
500m row

Stabilizer:

75 evil wheels

Strength:

Front squats

3-3-3-3-3

Metcon:

EMOM 3 minutes
2x
10 OHS 42.5/30kg
10 C2B pull ups

INCREASE reps by 2 every 3 minutes until failure

***FINISH 3 rounds (14 reps of both 2x)

Monday 13, February 2017

Warm up:

Derek hated mine, so he gave you a new one, and it is something like....
Around the world
Pull ups
OHS
Shoulder stretch
500m row

Stabilizer:

50 hollow hold to supermans

Strength:

Back squats
5x5 at 60%

Metcon:

10x
30 cal row
10 HSPU

20 minute time cap

***Cash out - 30 thruster 52.5/35kg

Friday, February 10, 2017

Friday 10, February 2017

Warm up:

Minutes 1 - 5 - 9 Fifty Double unders
Minutes 2 - 6 - 10 Twenty Pistol Squats
Minutes 3 - 7 - 11 Ten toes to bar
Minutes 4 - 8 - 12 Five strict pull ups

Skill:

We are maxing this week, so no skill

Strength:

3x5 light weight
1x3 at about 70%
1x2 at about 80%
3 to 5 single reps - shooting for NEW max

MAKE UP ANY LIFTS YOU MISSED

If you didn't miss a lift - Front squats

Metcon:

Paul Pena
7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 2 pood
10 burpee box jumps, 24-inch
Rest 3 minutes

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.
Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.
He is survived by his mother, Cecilia.



Thursday, February 9, 2017

Thursday 9, February 2017

Warm up:

Minutes 1 - 5 - 9 Fifty Double unders
Minutes 2 - 6 - 10 Twenty Pistol Squats
Minutes 3 - 7 - 11 Ten toes to bar
Minutes 4 - 8 - 12 Five strict pull ups

Skill:

We are maxing this week, so no skill

Strength:

3x5 light weight
1x3 at about 70%
1x2 at about 80%
3 to 5 single reps - shooting for NEW max

Strict Press

Metcon:

27 thrusters 52.5/35kg
27 calorie row
21 thrusters 60/42.5kg
21 calorie row
15 thrusters 70/47.5kg
15 calorie row
9 thrusters 75/52.5kg
9 calorie row

(just writing this - I almost threw up in my own mouth)

Wednesday, February 8, 2017

Wednesday 8, February 2017

Warm up:

Minutes 1 - 5 - 9 Fifty Double unders
Minutes 2 - 6 - 10 Twenty Pistol Squats
Minutes 3 - 7 - 11 Ten toes to bar
Minutes 4 - 8 - 12 Five strict pull ups

Skill:

We are maxing this week, so no skill

Strength:

3x5 light weight
1x3 at about 70%
1x2 at about 80%
3 to 5 single reps - shooting for NEW max

Back squats

Metcon:

20 min Cap

55 deadlifts 102.5/80kg
then
10x
5 pull ups
10 push ups
15 air squats
*** if you get through 10 rounds start back on deadlifts

Tuesday 7, February 2017

Warm up:

Minutes 1 - 5 - 9 Fifty Double unders
Minutes 2 - 6 - 10 Twenty Pistol Squats
Minutes 3 - 7 - 11 Ten toes to bar
Minutes 4 - 8 - 12 Five strict pull ups

Skill:

We are maxing this week, so no skill

Strength:

3x5 light weight
1x3 at about 70%
1x2 at about 80%
3 to 5 single reps - shooting for NEW max

Bench Press

Metcon:

25 C2B pull ups
then
21-15-9
Bar facing burpees
Barbell OH walking lunges 42.5/30kg
then
25 C2B pull ups

Cash out:

See 1-3-17

Monday 6, February 2017

Warm up:

Minutes 1 - 5 - 9 Fifty Double unders
Minutes 2 - 6 - 10 Twenty Pistol Squats
Minutes 3 - 7 - 11 Ten toes to bar
Minutes 4 - 8 - 12 Five strict pull ups

Skill:

We are maxing this week, so no skill

Strength:

3x5 light weight
1x3 at about 70%
1x2 at about 80%
3 to 5 single reps - shooting for NEW max

Deadlifts

Metcon:

E4MOM till unable to complete a full round - YOU MUST DO 3

18 calorie row
6 bar muscle ups
12 front squats 60/42.5kg

Cash out:

See 1-2-17

Friday, February 3, 2017

Friday 3, February 2017

Warm up:

100 double unders
3x
10 pull ups
10 push ups
10 OHS

Skill:

:) abs of steel this week

Strength:

Snatch
***2 nd day of it - looking for a PR

Metcon:

12 min AMRAP

50 Double unders
15 back squats 60/42.5kg

Thursday 2, February 2017

Warm up:

100 double unders
3x
10 pull ups
10 push ups
10 OHS

Skill:

You know coach chooses 6am

Strength:

Snatch
20 minutes

Metcon:

5x
3 min AMRAP rounds
1 minute rest between

3 snatch 60/42.5kg
6 HSPU
9 front squats

Wednesday 1, February 2017

Warm up:

100 Double unders
3x
10 pull ups
10 push ups
10 OHS

Skill:

6am coaches choice all core this week

Strength:

Clean and jerks
20 minutes
HEAVY

Metcon:

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

Calories row/airdyne
Deadlifts 82.5/60kg
Toes 2 bar

Tuesday 31, January 2017

Warm up:

100 Double unders
3x
10 pull ups
10 push ups
10 OHS

Skill:

6am coaches choice all core this week

Strength:

Cleans
*20 minutes get Heavy
**Catch in the hole when you need too

Metcon:

50 air squats
50 clean and jerks
102.5/70kg
40 air squats
4 clean and jerks
30 air squats
3 clean and jerks
20 air squats
2 clean and jerks
10 air squats
1 clean and jerk

Monday, January 30, 2017

Monday 30, January 2017

Warm up:

100 Double Unders
3x
10 pull ups
10 push ups
10 OHS - light weight

Skill:

Core work - coaches choice

Strength:

Jerk - from the rack

20 minutes end HEAVY

Metcon:

3x
30 double unders
21 wall balls 20/16lb
30 double unders
15 box jumps 24/20in
30 double unders
9 hang cleans 60/42.5kg

Friday 27, January 2017

Warm up:

1000m row
2x
30 KB swings
15 KB cleans
10 Goblet squats

Skill:

Pull up Day 2

Strength:

Back squats
5x3 warm up
2x3 at 80%
5x1 at 100+%

Metcon:

21-15-9
Thrusters 52.5/35kg
Pull ups

***CASH OUT 30 front squats 52.5/35kg

Thursday 26, January 2017

Warm up:

1000m row
2x
30 KB swings
15 KB cleans
10 Goblet squats

Skill:

10  minutes KB upper cuts

Strength:

Power cleans - Squat cleans

3x5 warm up
2x3 at 80%
5x1 at 100+%

Metcon:

Tabata

KB swings
Goblet Squats
KB upper cuts


Wednesday 25, January 2017

Warm up:

1000m row
2x
30 KB swings
15 KB cleans
10 Goblet squats

Skill:

10 minutes pistol squats

Strength:

Deadlifts
3x5 warm up
2x3 at 80%
5x1 at 100+%

Metcon:

27 OHS 42.5kg
27 Pull ups
21 OHS 52.5/35kg
21 Pull ups
15 OHS 60/42.5kg
15 Pull ups
9 OHS 75/52.5kg
9 Pull ups

***CASH OUT 50 KB deadlifts 32/24kg one in each hand

Tuesday 24, January 2017

Warm up:

1000m row
2x
30 KB swings
15 KB cleans
10 Goblet squats

Skill:

Day 1 pull up program

Strength:

Strict Press
3x5 warm up
2x3 at 80%
5x1 at 100+%

Metcon:

21 Squat cleans 60/42.5kg
21 Box jumps 30/24in
15 Power cleans 70/50kg
15 Box jumps
9 Squat cleans 80/57.5kg
9 Box jumps

***CASH out 75 box jumps

Monday 23, January 2017

Warm up:

1000m row
2x
30 KB swings
15 KB cleans
10 Goblet squats

Skill:

10 minutes double unders

Strength:

Bench Press
3x5 warm up
2x3 at 80%
5x1 at 100+%

Metcon:

HAPPY BIRTHDAY CARLY

3x
1 thruster 60/40kg
20 back squats 60/40kg
89 double unders
28 KB swings 24/20kg

Friday, January 20, 2017

Friday 20, January 2017

Warm up:

Fish game
then
10 burpee broad jumps
10 burpee pull ups
10 burpees

Skill:

Day 2 Pull up program

Strength:

Power cleans

3-3-3-3-3

to

Squat cleans

3-3-3-3-3

Metcon:

15.3 CF Open

14 minute AMRAP

7 muscle ups
50 wall balls 20/14lb
100 Double unders

Cash out:

100 ring rows - elevated feet

Thursday, January 19, 2017

Thursday 19, January 2017

Warm up:

Fish game
then
10 burpee broad jumps
10 burpee pull ups
10 burpees

Skill:

4x
1 minute double unders
1 minute T2B

Strength:

Deadlifts

THIS IS HEAVY - YOU ARE TO WARM UP

Warm up sets 3 sets of 5 at 70%

Work sets

2-2-2-2-2-2-2

REST BETWEEN SETS

Metcon:

7x

6 back squats 102.5/70kg
15 calorie row
9 HSPU

11 minute time cap

Cash out:

5 minute plank hold - DON'T drop just reposition side, side, plank, leg up, etc....




Wednesday, January 18, 2017

Wednesday 18, January 2017

Warm up:

Fish game
then
10 burpee broad jumps
10 burpee pull ups
10 burpees

Skill:

4x
1 minute HSPU
1 minute Toes 2 bar

Strength:

Strict press

THIS IS HEAVY - YOU ARE TO WARM UP

Warm up sets 3 sets of 5 at 70%

Work sets

2-2-2-2-2-2-2

REST BETWEEN SETS

Metcon:

21 minute EMOM

Minutes 1-4-7-10-13-16-19  Twenty 20 calorie row
Minutes 2-5-8-11-14-17-20  Two hundred 200m run
Minutes 3-6-9-12-15-18-21  Twenty 20 calorie airdyne

Cash out:

10 rope climbs



Tuesday, January 17, 2017

Tuesday 17, January 2017

Warm up:

Fish game
then
10 burpee broad jumps
10 burpee pull ups
10 burpees

Skill:

Day 1 Pull up program

Strength:

Snatch

20 minutes to work up to a HEAVY single


Metcon:

Tabata

Airdyne
Chest 2 bar pull ups
Push ups

Cash out:

100 elevated push ups - hands on plates chest between plates

Monday, January 16, 2017

Monday 16, January 2017

Warm up:

Fish game
then
10 burpee broad jumps
10 burpee pull ups
10 burpees

Skill:

4x
1 minute double unders
1 minute HSPU

Strength:

Back Squats

THIS IS HEAVY - YOU ARE TO WARM UP

Warm up sets 3 sets of 5 at 70%

Work sets

2-2-2-2-2-2-2

REST BETWEEN SETS

Metcon:

15 minute EMOM

Minutes 1-10
7 toes 2 bar and 3 burpee pull ups
Minute 11 = 8 T2B + 3 burpee pull ups
Minute 12 = 9 T2B + 3 burpee pull ups
Minute 13 = 10 T2B + 3 burpee pull ups
Minute 14 = 11 T2B + 3 burpee pull ups
Minute 15 = 12 T2B + 3 burpee pull ups

Sunday, January 15, 2017

Friday 13, January 2017

Warm up:

3 minutes jump rope
then
3x
20 air squats
10 leg swings front each side
10 leg swings side each side
10 lunges each side

Strength:

Deadlifts

3-3-3-3-3

Metcon:

12 minute EMOM

10 wall balls 30/20lbs
30 Double unders - 60 singles

Cash out:

100 ball slams 20lbs

Thursday 12, January 2017

Warm up:

3 minutes jump rope
then
3x
20 air squats
10 leg swings front each side
10 leg swings side each side
10 lunges each side

Skill:

10 minutes HSPU

Strength:

Strict press

3-3-3-3-3 at 90%

Metcon:

27-21-15-9

Shoulder 2 OH
Bar facing burpees

27 reps at 60/42.5kg
21 reps at 70/47.5kg
15 reps at 75/52.5kg
9 reps at 85/57.5kg

Cash Out; 100 calorie airdyne

Wednesday 11, January 2017

Warm up:

3 minutes jump rope
then
3x
20 air squats
10 leg swings front each side
10 leg swings side each side
10 lunges each side

Skill:

10 minutes Double Unders

Strength:

Bench Press

3-3-3-3-3

Metcon:

10 minute EMOM

10 calorie row
10 ring rows - elevated feet

then

10 minute EMOM

8 squat cleans 60/42.5kg
8 HSPU


Tuesday 10, January 2017

Warm up:

3 minutes jump rope
then
3x
20 air squats
10 leg swings front each side
10 leg swings side each side
10 lunges each side

Skill:

10 minutes HSPU

Strength:

90% this week - HEAVY

5 sets of 3

Back squats

Metcon:

12 minute EMOM

7 Deadlifts 102.5/80kg
8 Box jumps

Cash out:

50 jump squats 20kg

Monday 9, January 2017

Warm up:

3 minutes jump rope
then
3x
20 air squats
10 leg swings front each side
10 leg swings side each side
10 lunges each side

Skill:

Pull up program Day 1

Strength:

15 minutes work to a heavy set of 3

Squat cleans

Metcon:

Tabata
Double unders
Toes 2 Bar
Squats

Cash out:

30 thrusters 52.5/35kg

Friday, January 6, 2017

Friday 6, January 2017

Warm up:

500m RACE - row

3x
10 PVC dislocates
OHS
Supermans

Skill:

50 kipping HSPU

Strength:

Strict press
3-3-3-3-3 at 85%

Metcon:

5 minute max calorie row

Immediately into

6x 200m row sprint
1 minute rest between sprints - ***log each time

Immediately into

10 minute EMOM 
Airdyne 22 calories per minute

Thursday, January 5, 2017

Thursday 5, January 2017

Warm up:

500m RACE - row

3x
10 PVC dislocates
OHS
Supermans

Skill:

Day 2 of our Pull up GOALS

3x5 Chest to bar pulls with a 6 second negative release - jump up to the position and release as slowly as possible

2x max rep pull ups with a 5 second negative release - jump up to position and release as slowly as possible

2x chin up hold - max time shooting for 30 seconds +

Strength:

Snatch
2-2-2-2-2-2-2

Metcon:

3-6-9-6-3

Power clean 
Front squat
Ring muscle up - modify with one of the following choices 3 ring rows false grip and 3 dips, or 3 ring pull ups with false grip and 3 ring dips
92.5/60kg

Wednesday, January 4, 2017

Wednesday 4, January 2017

Warm up:

500m RACE - row

3x
10 PVC dislocates
OHS
Supermans

Skill:

50 kips
25 kipping pull ups

Strength:

Back Squats
3-3-3-3-3 at 85%

Metcon:

27-21-15-9

Thrusters
Toes 2 Bar

Rest 1 minute after each round - use this time to change your weight!!!

R1 - thrusters 52.5/35kg
R2 - thrusters 60/42.5kg
R3 - thrusters 70/47.5kg
R4 - thrusters 75/52.5kg

Tuesday, January 3, 2017

Tuesday 3, January 2017

Warm up:

500m RACE - row

3x
10 PVC dislocates
OHS
Supermans

Skill:

Pull up Program Day 1

2x

Wide grip max pull ups 
Neutral grip max effort pull ups
Neutral grip max effort chin ups
Narrow grip max effort chin ups

***based on yesterday test

Without a band

Under 10 WITHOUT a band
use the lightest band
Over 15 WITHOUT a band
add weight

With a band

Under 10 with the band you used - stay with this band, as soon as you hit 10 drop a band size
Over 15 with the band you used - drop to the next band down

Strength:

Power Cleans
3-3-3-3-3 at 85%

then

5 minutes max reps Hang Cleans at 70%

Metcon:

12 minute EMOM

Minutes
1-4-7-10    10 front squats 85/57.5kg
2-5-8-11    15 pull ups 
3-6-9-12    10 box jump overs 30/24inch

***CASH OUT
3x
5 front squats 
15 pull ups
10 box jumps
FOR TIME  

Monday, January 2, 2017

Monday 2, January 2016

NEW YEAR - NEW YOU - NEW BBCF

1.     YOU NEED TO PURCHASE A NOTE BOOK, COMPOSITION BOOK, OR JOURNAL FOR THE GYM - You will use this everyday you are at the gym. There will be a basket for your log to stay at the gym
1A.    There will be a cash out daily on the board - THIS NEEDS TO BE LOGGED NO MATTER WHAT - we will be doing them again and again throughout the year, and you NEED records to compare

2.     There WILL BE a MONTHLY Challenge - this month is burpees, and it will be different from nutrition to exercise each month

3.     The 2017 GOAL board will be up by FRIDAY - I want each of you to think about your personal goals, and write them on the board - and when YOU REACH the goal we will date it and go for the next one

Warm up:

500m RACE - row

3x
10 PVC dislocates
OHS
Supermans

Skill:

3x Max effort STRICT Pull ups - lightest band

LOG YOUR EFFORT and SCORES each round

Strength:

Deadlift
3-3-3-3-3 at 85%

then

100 KB Death March AHAP

Metcon:

5x 3 minute EMOM

30 double unders
25 Shoulder to OH 35/25kg
15 bar facing burpees

you have 3 minutes to get through this ^^^^ once

***CASH OUT

3 x through the above in 6 minutes




Friday 30, December 2016

Warm up:

3 minute double unders
then
2x Down and back
Burpee broad jump
Butt kickers
Karaoke

Skill:

25 kipping HSPU
15 Strict HSPU

Strength:

Bench press
5-5-5-5-5 at 80%

Super set

Narrow grip bench press
10-10-10-10-10

Metcon:

Karen with a box

150 wall balls 20/16lb
***every 25 reps
15 box jumps 24/20inch

Thursday 29, December 2016

Warm up:

3 minute double unders

2x

Down and back
Burpee broad jump
Butt kckers
Karakoe

Skill:

5 min Strict HSPU

Strength:

Back squats
5-5-5-5-5 at 80%

Super set with Goblet squats

5x 25 AHAP

Metcon:

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

GHD sit ups
Shoulder 2 OH


Wednesday 28, December 2016

Warm up:

3 minute double unders
2x
Down and Back
Burpee broad jump
Butt kickers
Karoke

Skill:

HSPU - week

25 kipping HSPU - string together as many as you can

Strength:

Work on Power Cleans for Metcon

Metcon:

"Tiff"

Tiff
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155 lb.
7 push presses, 155 lb.

Tuesday 27, December 2016

Warm up:

3 minute double unders
2x
Down and Back
Burpee broad jump
Butt kickers
Karoke

Skill:

HSPU - week

25 kips HSPU

Strength:

Deadlift
5-5-5-5-5 at 80%

Super set with

Bulgarian split squats
10 each side

Metcon:

10 thrusters / 50 double unders
8 thrusters / 40 double unders
6 thrusters / 30 double unders
4 thrusters / 20 double unders
2 thrusters / 10 double unders

60/42.5kg

Monday 26, December 2016

Warm up:

3 minute double unders
2x
Down and Back
Burpee broad jump
Butt kickers
Karoke

Skill:

HSPU - week

25 kick ups - wall or no wall
Hold for 2 count

Strength:

Strict press
5-5-5-5-5 at 80%

Super set with

Seated wide grip BB press
10-10-10-10-10

Metcon:

1000m row
then
21-15-9
OHS 52.5/35kg
Pull ups


Friday 23, December 2016

Warm up:

5 minute row and or ride
2x
Down and Back
Waiter carry lift 10 e/s
Broad jump
High knees

Skill:

20 kips
20 kipping pull ups
Stetch/Mobility

Strength:

Back squat
3-3-3-3-3 at 75%

Front squats
5-5-5-5-5 at 45%
FOR SPEED

Metcon:

"Hansen"

5x
30 KB swings 24/16kg
30 Burpees
30 GHD sit ups

Thursday 22, December 2016

Warm up:

5 minute row and or ride
2x
Down and Back
Waiter carry lift 10 e/s
Broad jump
High knees

Skill:

Banded shoulder stretch
PVC shoulder stretch
50 kips
10 pull ups strict

Strength:

Snatch Grip Deadlift
3-3-3-3-3 at 90%of 1 rep snatch

Snatch
5-5-5-5-5 at 75%

Metcon:

"Badger"

3x

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

Wednesday 21, December 2016

Warm up:

5 minute row and or ride
2x
Down and Back
Waiter carry lift 10 e/s
Broad jump
High knees

Skill:

75 kips

2x
1 minute hang with engaged shoulders

Metcon:

'Daniel"

50 pull ups
400m run
21 thrusters 42.5/30kg
800m run
21 thrusters 42.5/30kg
400m run
50 pull ups

Tuesday 20, Decmeber 2016

Warm up:

5 minute row and or ride
2x
Down and Back
Waiter carry lift 10 e/s
Broad jump
High knees

Skill:

100 kips - bar only
50 kipping "pull ups"

Strength:

Strict Press
5-5-5-5-5 at 75%

Then

Push Press

5-5-5-5-5 at same weight above

Metcon:

"JT"

21-15-9

Handstand push ups
Ring dips
Push ups

Monday 19, December 2016

Warm up:

5 minute row and or ride
2x
Down and Back
Waiter carry lift 10 e/s
Broad jump
High knees

Skill:

Kips - just kips on the bar 100 reps

Strength:

Power Cleans
3-3-3-3-3 at 75%

Metcon:

HERO WEEK

"DT"

5x

12 Deadlifts
9 Hang cleans
6 Push jerk
70/50kg