Friday 8, May 2009

So, been trying to get this into the scheduling for a few weeks, and had it once but was replaced by a new Hero WOD.

"Sam"

5x
5 turkish getups
10 windmills (5each arm)
15 v-twist (touch kb on each side = 1 rep)
20 kettlebell swings

20% body weight is RX'D for this workout.

Thursday 7, May 2009

Had a request for some chin ups this week....

Blackjack

Hang cleans 42.5kg
Chin ups (no pull ups -reverse grip palms facing you, full extension chin over bar)

Will look like this

20 hang cleans, 1 chin up
19 hang cleans, 2 chin ups
18 hang cleans, 3 chin ups
and on down until you reach
1 hang clean, 20 chin ups

Whewwwww arms will be a burnin on this one.

Wednesday 6, May 2009

First want to congratulate another member of the BBCF for setting a goal that at times I know he may of thought - "can I reach this?" and attaining it!

Brant - if you don't know him you have seen his time and weight on the board before, he has been accepted into the Air force Special Tactics (he is going to be a PJ in the air force). WOOT WOOT AHHHHH-MAZING, HELL YES, and a big YAAAAAYYY!!!!

From all of us at the box, Brant we are so proud of you, and thank you for dedicating your life to keeping us free and able to do the things many of us may take for granted!

Well, we are at that testing point again for the Paleo challenge.

FIGHT GONE BAD

3m rounds of 1 minute at each of the following stations:

Row - for calories
Wall Ball - 20lb
Sumo Deadlift High Pull - 35kg
Box Jumps - 20 in box
Push Press - 35kg

Yes, maybe I will actually get to do it this time - my workout partner ripped his pants the last time we did it, and got all butt hurt! HeeHee!

Alena's EMAIL

Hey guys,

Can you do me a big favor??? If you have not received an email from me at

alena@battleborncrossfit.com

could you please send me an email - I am trying to do as much communicating as possible for events etc. through this email.

THANKS GUYS!!!

Tuesday 5, May 2009

After "Hansen" yesterday, we were going to do FGB today - but let's take it a little easier today.

10 body weight deadlifts
run 400
8 body weight deadlifts
run 400
6 body weight deadlifts
run 400
4 body weight deadlifts
run 400
2 body weight deadlifts
run 400

Taa Daa!!!!

Monday 4, May 2009

New Hero WOD :(

"Hansen"

Five rounds for time of:
30 reps of 2pood Kettlebell swing, (32kg)
30 Burpees
30 Glute-ham sit-ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Sunday 3, April 2009

Posting a little early today - I know, shocking!!!!!

So for today, we are running some stairs - can I hear a WOOT WOOT!!

We will meet at Lawlor, at 9am and 4pm. Front of the stairs, we will actually try and run the parking garage, at least 5 flights up before we have to rest. :0)

Yeah for us - yeah for The Climb The Legacy!!!

Saturday 2, May 2009

So with all the races we have coming up, we have a nice long run this weekend. :0)

We are meeting at Virginia Lake today for a good 5 laps around the lake.

Same class times as usual, 9am and 4pm.

Virginia Lake is off of Plumb Lane -

From the gym, take
S. Virginia St. North,
turn left on Plumb Lane,
first stop light Lakeside, turn left
at fork in the road you will see a "play area" and parking lot on the left - here we are!!!!

YES!!!!