First, would like to say thank you to all the members, friends of, for making Tuesday an AMAZING day! Thank you, Thank you!!!
With that, we have a fun WOD today involving kettle bells. :0) It is a love hate relationship with these things, I dread using them, but I love it when I am done!
8x
1 min kettle bell swings
1 min goblet squats
30 second rest
Score is total number of combined reps.
Tuesday, March 31, 2009
What is CrossFit
The CrossFit workouts develop 10 aspects of physical fitness: cardiorespiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance and accuracy.
The CrossFit workouts are designed in such a way that the exercises in the program change frequently. What is the benefit of frequently changing your workouts?
Doing so keeps your body constantly guessing as to what is coming next, hence your body does not adapt to any particular exercise.
The CrossFit workouts are also designed to develop a metabolic capacity capable of doing endurance and high-intensity exercise. The goal is to build the broadest and most general fitness possible. Our specialty is not specializing.
The CrossFit workouts are designed in such a way that the exercises in the program change frequently. What is the benefit of frequently changing your workouts?
Doing so keeps your body constantly guessing as to what is coming next, hence your body does not adapt to any particular exercise.
The CrossFit workouts are also designed to develop a metabolic capacity capable of doing endurance and high-intensity exercise. The goal is to build the broadest and most general fitness possible. Our specialty is not specializing.
Monday, March 30, 2009
Sunday, March 29, 2009
Monthly Paleo Night
This Friday the 4th, we have Art and Flor's daughter in town. We need to have our monthly Paleo night, so what better time than this Friday. Lets do our very own Paleo Pizza night at the gym.. Bring your favorite Paleo Pizza concoction, and after our Friday night WOD grub down on some food. If you don't have a fave Paleo Pizza, bring your own dish and lets celebrate another great month with wonderful people at the BBCF!!!
Hope to see you all there - bacon, chicken, beef, egg, you name it we are on for PALEO PIZZA night!
Hope to see you all there - bacon, chicken, beef, egg, you name it we are on for PALEO PIZZA night!
Monday 30, March 2009
HAPPY MONDAY BattleBorn CrossFit!!!!
An all time favorite
Blackjack
With pull ups and squats
So, always adds up to 21.... Start with 20 of either pull ups or squats, and 1 of the other movement. Work your way down the ladder until you end up with 20 of the second movement, and 1 of the first movement.
An all time favorite
Blackjack
With pull ups and squats
So, always adds up to 21.... Start with 20 of either pull ups or squats, and 1 of the other movement. Work your way down the ladder until you end up with 20 of the second movement, and 1 of the first movement.
Saturday, March 28, 2009
Today you have a choice of one of the below WODS - this was our entire workout minus a few things for team Bravo last Saturday...
We(Mel, Chandler and myself) have been challenged to get the second and third WOD done in under 20 minutes by Coach Ord, so here we go... :) You can of course sign up with us to do the second and third phase - we always love the company!!!
BRAVO -
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
BRAVO -
100 Thrusters (45lbs / 65lbs)
BRAVO -
5 Rounds of:
10 Dead Lift (95 / 135 / 225)
10 Box Jumps (24″ box)
10 Kettlebell Swings (35 / 55)
BRAVO-
If time is less than 25 minutes:
Run 400 Meters
We(Mel, Chandler and myself) have been challenged to get the second and third WOD done in under 20 minutes by Coach Ord, so here we go... :) You can of course sign up with us to do the second and third phase - we always love the company!!!
BRAVO -
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
BRAVO -
100 Thrusters (45lbs / 65lbs)
BRAVO -
5 Rounds of:
10 Dead Lift (95 / 135 / 225)
10 Box Jumps (24″ box)
10 Kettlebell Swings (35 / 55)
BRAVO-
If time is less than 25 minutes:
Run 400 Meters
Friday, March 27, 2009
Saturday 28, March 2009
Happy Saturday to you all!
Beautiful day, time for a beautiful WOD!
3x
21 one handed ball slams
15 burpees
9 staggered box jumps
400m sprint (meaning this is not to be treated as one of our nice easy laps, give each 400m all that you can)
1 min rest after each round if needed. :)
See how nice I truly am. HAHA!
Beautiful day, time for a beautiful WOD!
3x
21 one handed ball slams
15 burpees
9 staggered box jumps
400m sprint (meaning this is not to be treated as one of our nice easy laps, give each 400m all that you can)
1 min rest after each round if needed. :)
See how nice I truly am. HAHA!
Paleo Cookies - old post reposted
Paleo Cookies
Ingredients
2 cups raw honey (Mothers Market has some excellent raw organic honey)
2 cups ground walnuts (grind them in food processor)
4 cups ground almonds
1 tsp cinnamon1 cup dried fruit (raisins or cranberries)***
3 Scoops of Whey Protein totalling 150 grams of Protein if desired***
Directions
Pre-heat oven to 350 degreesLightly grease cookie sheet ( I use Pam spray)
Warm honey in sauces pan until melted and cool slightly
Place the ground nuts and cinnamon (Protein Powder) in a large bowl and mix together
Pour melted honey onto nut mixture and stir until well blended
Stir in dried fruit
Place the mixture onto cookie sheet and spread it evenly to meet all edges
Bake for 15-20 minutes.I
let cool in pan for at least 2 hours to set and then cut in to squares.
If you can let it sit over night the cookies come out really nice.
It is helpful to put the squares into muffin papers or on wax paper for the obvious sticky consistency of the cookie.
When we did the math we found the cookies lacked enough protein to be Zone friendly.
If you want to experiment add Whey Protein Powder to the mix and up the protein for a more
Zone friendly snack.
Ingredients
2 cups raw honey (Mothers Market has some excellent raw organic honey)
2 cups ground walnuts (grind them in food processor)
4 cups ground almonds
1 tsp cinnamon1 cup dried fruit (raisins or cranberries)***
3 Scoops of Whey Protein totalling 150 grams of Protein if desired***
Directions
Pre-heat oven to 350 degreesLightly grease cookie sheet ( I use Pam spray)
Warm honey in sauces pan until melted and cool slightly
Place the ground nuts and cinnamon (Protein Powder) in a large bowl and mix together
Pour melted honey onto nut mixture and stir until well blended
Stir in dried fruit
Place the mixture onto cookie sheet and spread it evenly to meet all edges
Bake for 15-20 minutes.I
let cool in pan for at least 2 hours to set and then cut in to squares.
If you can let it sit over night the cookies come out really nice.
It is helpful to put the squares into muffin papers or on wax paper for the obvious sticky consistency of the cookie.
When we did the math we found the cookies lacked enough protein to be Zone friendly.
If you want to experiment add Whey Protein Powder to the mix and up the protein for a more
Zone friendly snack.
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