Monday 1, June 2009

Holy crap it is June already!

So, end of the Paleo Challenge was this weekend, but due to the Odyssey we were a little delayed. So we will officially end it this week.

Today's WOD is

Squats

5-5-5-5-5

Start with a good warm up weight and slowly work up to your max weight. There is a 3 min rest between sets to ensure you can hit that final max weight for 5.

We will follow this up with a fun an short metcon to get your hearts pumping!

*****If you can not make Fight Gone Bad on Tuesday, then you need to do it today!!!!

Odyssey Run with BattleBorn CrossFit

WOW - not even sure where to start with this one.

First introduction to the BBCF team

Van 1

Ty
Aaron
George
Danielle
Luis

Van 2

Alena
Matt
Jason
Chandler
Chris
Mel

Great job to both vans we rocked this hard! Went deep within ourselves and scored BIG!


It is a long wandering. A relay run ideally suited for teams of 12 runners on a 178 mile course. Starting in Downtown Reno along the Truckee River. Traveling through the Sierra Nevada mountains and along the shores of Lake Tahoe. Circling back through the Northern Nevada high desert to where you began in Reno.

The race begins Friday. It is a staggered start, with waves of teams starting every 15 to 30 minutes. The slower seeded teams will begin around 9 a.m. and the faster seeded teams will begin in the afternoon.

We started 9:40am, with George taking the lead on the first leg. Van 1 packed up an headed out to get their 6 legs ran and meet van 2 at the Hirschdale exit, where van 2 takes over.

I know in van 2 we had some amazing experiences, the deadly sprinting dog, the snapping dragon, the $90.00 hotel room and 20 mins to shower. I am sure van 1 has some great ones to share as well.

After it was all said and done, we finished the race with 11 members, and under 28 hours. For a team of CrossFitters, and only one "runner" on the team I know we did not only make all the members of BattleBorn CrossFit proud, but proved CrossFit's theory of not specializing in specialties, but being able to come out into anything and succeeding at it, and not only doing it but not being to damn bad at it either!!!

Thank you to all the members of the Odyssey team, and to all the members of BattleBorn CrossFit - you all kick some serious ass on a daily basis!

Saturday 30, May 2009

Late posting - did not think that one out as thourough as I should of with the Odyssey on my brain! :-)

"Cindy"

AMRAP
20mins

5 pull ups
10 push ups
15 squats

Thanks Justin for covering the 9am!!!!

Friday 29, May 2009

First off, thank you Ty and Jason K. the logo is amazing! I could not of thought of anything better or more suitable for BBCF!!!

Second, all classes as scheduled for today - I will cover 7am, 10am is kind of an open coaching with Sam and Jay, 4pm is Justin, and 6pm is Justin and Jerad!!! Thank you to all of you for allowing me to run the Odyssey, and the gym to stay open!

Saturday 9am, still a little iffy but will know asap!

Anywhoooooo -

400m run
21 box jumps 24in box (scale accordingly)
21 burpees
21 push press 42.5kg (scale accordingly)

400m run
15 box jumps
15 burpess
15 push press

400m run
9 box jumps
9 burpees
9 push press

Thursday 28, May 2009

If I were not doing the Odyssey this weekend, I would have one class where for 20 minutes you guys get to call out a movement, and the number of reps as my birthday WOD. Since I will be gone, we will set it up for the following weekend on the 7th for our BBCF Burpee Beer Pong BBQ for Chandler. YAY for you guys kicking coach's butt.

100 jump ropes
50 squat jumps
100 jump ropes
40 weighted sit ups
100 jump ropes
30 squat jumps
100 jump ropes
20 weighted sit ups
100 jump ropes
10 squat jumps

Yes! Yes! Yes!

Wednesday 27, May 2009

Nice and easy ladies and gentlemen....

Deadlifts
5-5-5 / 5 three sets of 5 warm-ups, working up to your heaviest set of 5.

Followed by the tabata row
100m in 20 seconds with a 10 second rest for 4 mins.
Oh yes, there is a penalty for each round you do not get your 100m

Tuesday 26, May 2009

Main site WOD of the week is a good one! Looking forward to this one, have never done it so YAY!

"Eva"

5 x

800m run
30 kettlebell swings 32kg (holy heavy)
30 pull ups

This will be my last WOD for the week, just light runs or rows until the Odyssey this weekend! WOOOOOOHOOOOO!

Sunday 25, May 2009

Open morning at the gym. We will be in the gym from 9am until 11am only. Come in and do your favorite WOD, have me or Jason push you threw something else, or just work on technique...

See you there!