Wednesday 30, June 2010

Middle of the week for us, and even though I try to get away from making today an "endurance" day - it still happens sometimes. But, this is a fun WOD.

Strength:

Snatch grip deadlifts
3-3-3-3-3

Clean shrugs
3-3-3-3-3

Metcon:

"Griff"
2 rounds
Run 800m forwards
Run 400m backwards

YAYAYAYAYAYAY backwards running is not only fun, it's fundamental.

Tuesday 29, June 2010

After a WOD like Nancy, running today is not something I really want to do. HAHA

Strength:

Squat cleans (builds on the front squat technique we went over yesterday)
5-5-5-5-5

GHD situps
3x10

Metcon:
AMRAP 20 mins
5 deadlifts 102.5/70kg
10 HSPU
15 kettlebell swings 24/16kg

Monday 28, June 2010

Starting the week off with a benchmark workout - what does that mean? LOG IT! Be sure when I post on the whiteboard, or on the blog to log it - that you do. This is our way of seeing the incredible performance increases we have with CrossFit as our "conditioning" program.

Strength:
Front squats
3-3-3-3-3

Skill work:
Double unders

Metcon:
"Nancy" - one of my least favorite ladies...
5 rounds
400m run (now you know why)
15 overhead squats 42.5/28.5kg

Sunday 27, June 2010

We all know what day it is - that's right, it is Coach Chandler's day to come up with the WOD... YEAH!!!! We love it!

AMRAP 20 mins (I love 20 min AMRAP's by the way)
7 OHS
14 Box jumps
21 KB swings
**5 burpee penalty for putting kettlebell down before done with swings

Saturday 26, June 2010

It's Saturday!!!!! We all know what that means - ass kicking workout!

"Cindy runs tooooo?"

400m run
5 rounds of "Cindy"
5 pull ups
10 push ups
15 squats
400m run
4 rounds of Cindy
400m run
3 rounds of Cindy
400m run
2 rounds of Cindy
400m run
1 round of Cindy

Friday 25, June 2010

End of the week, the weather is great, the Ace's are playing, the river is warming up (well that is a lie), and we all need to enjoy it!

No strength today, I just wanted to focus on the Metcon - I almost had a "suck day" or pick your strength move day, but logistically that would be a coaching nightmare. :-)

Metcon
25 burpees
1 mile run
15 burpees
2000 m row
5 burpees

For time!

Thursday 24, June 2010

Back to our normal programming...

Strength:

Deadlifts
3-2-1-1-1
*** check with your coach for form check on the deads - we have some great new insight with Adam just completing Coach Rippetoe's barbell cert this past weekend.

Metcon:

AMRAP 15 mins
3 push ups
6 power cleans 60/45.5kg
9 knees to elbows

Yeahhhhhh boy!!!!

Wednesday 23, June 2010

Phewwwww - after "RJ" yesterday, I had to try and think of something that did not use the chest to much, the pull up motion, or the running motion... Leaves me with - you know, it's my fall back weekly. Give up? Kettlebells of course!!!

Strength:

Power cleans
3-3-3-3-3 (new PR) today

3 x as long as you can hold it
L-sits, or L-hangs

Metcon:

Kettlebebll Tabata
16 mins long, each movement performed for 4 minutes in intervals of 20 seconds on 10 seconds off. Scoring your lowest number of reps for each movement..

Swings - AHAP
V-twist - AHAP
1 arm snatch - AHAP (switch arms each round)
Goblet squats - AHAP

Endurance - Noon with Coach Chandler

Pose drills

Workout:
6 min on at pace you can maintain 4 min rest
4 min on at pace you can maintain 2 min rest
2 min on at pace you can maiantain (picking it up now) 1 min rest
1 min on at pace you can maintain (even faster) 30 sec rest
30 sec on at pace you can maintain (even even faster) 15 sec rest
15 sec on at full sprint and done!

Tuesday 22, June 2010

Posting early so we can all be prepared gear wise for the WOD. We sadly have a new HERO WOD, and it has a few rope climbs...


"RJ"

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

Monday 21, June 2010

Today is the official 1st day of summer! Spent the entire weekend in the sun myself, and glad to see the sun was out, and hopefully keep our fingers crossed it will stay out for a few months!!!

Strength:

Back squats
5-5-5-5-5 add 5+kg to last time you lifted!!!

Strict press
3-3-3-3-3 add 2.5+kg to last time you lifted!!!

Metcon:

5 x
7 deadlifts 120/85kg
200m sprint
15 pull ups

WOWOWOWOW heavy deads today! Yes, feel yourself getting stronger with every lift of that bar off the ground!!!!

Saturday 19, June 2010

My babies 14 years old today! AHHHHHH So, left the Saturday "kick your ass WOD" to Chandler today, and boy he did not disappoint!!!!

50 wall balls 20/16
40 box jumps 20 inch
30 burpees
20 pull-ups
10 HSPU
800m run
oh you thought that was it now didnt you???
10 HSPU
20 pull-ups
30 burpees
40 box jumps
50 wall balls

YEAHHHHHH!!!!

Friday 18, June 2010

End of the week, its been great, we had lots of new people, big classes, a new Endurance class started (dont forget Wednesday, Saturday and Sunday at noon), and an overall KICK ASS WEEK!

Strength:

Over head squats (new PR)
3-3-3-3-3

Turkish get-ups (new one for strength)
1-1-1-1-1 each side - you will keep going up in weight till you can't do it. :0)

Metcon:
3 x
20 kettlebell sumo deadlift high pulls (KB SDHP) AHAP (as heavy as possible)
15 kettlebell swings AHAP
10 goblet squats AHAP
400m run (yeap had to throw that in there)

Strong dynamic WOD - I love kettlebells!!!!!

Thursday 17, June 2010

Today is a fun day , no really it is a fun skills type day! I want you to be sure you log your scores on your cards for sure today!

We skipped strength, and are just having a day of body weight movements and some speed work. :0)

As many reps as possible in 2 minutes of the following movements:

Squats
Push ups
Sit ups

Perform one movement for 2 minutes to get your score, rest 2 minutes and move on to the next one.

400m sprint

rest

1 set of max rep pull ups

then

As many reps as possible in 1 minute of the following movements

Box jumps 24/20in
Burpees

rest between rounds,

and finally ending the day with a

500m row sprint

Awesome laid back day!

Wednesday 16, June 2010

Should we be concerned we have not had a lot of running this week yet???
Maybe it is today, maybe tomorrow, and we know I wont save it for Friday - where would you guys be with endurance on a Friday??

Speaking of Endurance dont forget Coach Chandler started his noon class today for all my runners out there!

Strength:

Hang cleans
3-3-3-3-3

3x AMRAP of hand stand push ups
if you cant do HSPU the you will do
3x as long as you can hold in the position

Metcon:
10-9-8-7-6-5-4-3-2-1 Stolen from CrossFit Football known as CrossFit Disco
Power cleans 75% of body weight, 60% for woman
Pull ups
if you can not do pull ups your band has been taken today and you are doing
Burpees
!!!!!

Tuesday 15, June 2010

So, first thing first, the above picture your looking your looking, your not sure who this is, but she is wearing a BBCF shirt???
This is Sherrie Fazzio, she is amazing besides hitting a PR of 275lbs in her lucky BattleBorn shirt. Sherrie was a HUGE mastermind and support staff to the Sectionals Travis, Ryan, Evan and myself attended in February this year at The Club in Layton Utah. The Sectionals went off without a hitch, and I just wanted to say thanks to Sherrie for all the hard work, and supporting the Reno crew in her shirt. Sherrie did say it is now her only deadlifting shirt! Go Get Some Sherrie!

Strength:

Rack jerk
1-1-1-1-1

Deadlifts (of course) NEW PR TODAY
3-2-1-1-1
*** 3 medium weight
*** 2 heavy weight
*** 3 single HEAVY reps - remember failure is good you are pushing and succeeding every time you miss a lift!

Metcon:
3 x
400m run
10 box jumps 24/20in
15 wall balls 20/16lbs
20 kettlebell swungs - AHAP

Monday 14, June 2010

Great turn out for the weigh ins this weekend, and they kept trickling in today! Also, had a huge turn out for the Foundation class, thank you to all the new people taking the fitness plunge with your BBCF family!

Strength:

Back squats
3-3-3-3-3

Push press
3-3-3-3-3

Metcon:
Oh ladies and gentlemen I would like to introduce you to
"Jackie"
1000m row
50 thrusters 20/16kg
30 pull ups

Jackie is a great lady WOD, one of my favorites actually - even with thrusters. :-)

Endurance Class Coming to BBCF!

RUN LIKE AN ALPHA

Want to improve your 5k, 10k, Half Marathon, or Full Marathon?

Are you getting ready to take on the challenge of an ultra?

Tired of a non-stop training regimen that seems like a second job?

From the beginning athlete to the seasoned runner, we have a program for you!

Battle Born endurance is ready to give you everything you’ve been asking for. Leave your iPod at home, you won’t need it!

Finally a program that takes minimal training time and is focused on learning running as a skill.

Proper form, mobility and nutrition will be discussed in detail to prevent those nagging running injuries.

Schedule: Wednesday, Saturday and Sunday at 12:00pm starting June 16th 2010

This program is to be done on top of your normal CrossFit WOD'S, and is spaced as such around class time that you can do both with ample recovery time.

Please contact Chandler or Alena with who will be attending

Alena@battleborncrossfit.com

XhaksawX@gmail.com (Chandler)

Hand Care - VERY IMPORTANT

Good one for taking care of your hands.....

http://www.beastskills.com/calluses.htm

and another one.....

http://crossfitathens.com/crossfit_athens/2008/07/hand-care---there-will-be-a-test-her-name-is-angie.html

Danielle mentioned a repost so here you go!

Adding Space!!!

So, we are busting through the wall and adding some more space...

Take your time think about this, and tell me what you would like to see the new space used for, do we want a "specialty" space - Oly lifts, strength, Endurance, do we want to add more classes, kids classes, specialty classes?

You tell me - items you would like to see in the gym, more ropes, GHD machines, rowers, what do you think???

Love you guys!

Saturday 12, June 2010

HOLY BATMAN - WAS OUR TURNOUT FOR THE SUMMER SEXY BODY CHALLENGE AMAZING!!!!

We had 28 people show up at 8am this morning, and they just kept coming - it is so great! Then we still have about 10-15 more that could not make it in, and we will be adding them into the challenge as well!

The scale and pics went off without a hitch - other than the initial cant turn the dumb thing on - LOL! Everyone was prepared to see their numbers, and this weekend I will compile the talley's for everyone, and send them out to you. Like I said please take your time with these numbers and set realistic goals - this is going to be a blast!!!!

Metcon:

Deck of Cards

OH YEAH!!!!

Friday 11, June 2010

So, our metcon's have been hard and most would consider hard lately - as I program the few weeks out, I look at the movements we need to cover, or work on and try to lay it out that way. In my head, the metcon seems like it would be a 12 minute WOD, then bam we are looking at 20 mins. So, maybe I have to start running the WOD'S by another trainer like I used to with Jason. :-)

Strength:
Power cleans
3-3-3-3-3
***technique, technique, technique!!!

Metcon:
3 split jerks 60/40kg
5 deadlifts 100/70kg
7 burpees

Heavy, hard and fast!!!!

Great job guys!!!

Oh and for the record we will now be posting 3 prescribed weights on the board - we will have "heavy weight RX", "RX men" "RX woman"

We have a few guys that are super powerful and the 60kg on anything overhead is nothing so, we will be making it 80 on stuff like that. :0) There you go Kevin!

Third Place - AWESOME!

For many of our members, BBCF is considered their "Third Place". Now for those of you who have not heard of the "third place"(I was recently introduced to it by Catalyst Athletics :), as described in Wikipedia, the "Third Place" is the concept of community building to refer to social surroundings separate from the two usual social environments of home and the workplace. Before, during and after class, many of our athletes look forward to spending time at BBCF. Whether it means warming up, skill building, discussing nutrition, etc, a great environment has been established overtime and our members continue to enjoy each others company.

Thursday 10, June 2010

Time of the week for our weekly Lady WOD - yeahhhhh we love the ladies!

Strength:

Front squats
5-5-5-5-5 adding 5+kg to your last lift - shooting for new PR's.

Glute Ham Raises - working the booty with this one, but as you progres with the movement will realize that every muscle in your legs are firing during this movement

Metcon:

"Annie"
50-40-30-20-10
Double unders / 3x the number if doing singles
Situps

(I am serious when I say work on these every chance you get at the gym, we will slowly be increasing the # of singles in comparison to doubles)

Wednesday 9, June 2010

Middle of the week, beautiful day outside, everyone is coming in to get their workouts done, new people, current members, its a great day middle of the week day!
:0)

Strength:

Snatch grip deadlifts
3-3-3-3-3
*increase the weight each set, try to find your max = failure is OK!

Bench press
5-5-5

Metcon:
1000m row
200m sprint 20/10kg plate carried anyway you want
750m row
200m sprint " "
500m row
200m sprint " "
250m row
200m sprint " "

Nope not an endurance day - not now, not never, not my problem!

Tuesday 8, June 2010

I think everyone has recovered from the Odyssey this weekend, the twins were back in, and Dave and Chris were on workout #2 for the week, so we are GOOD!

Strength:
Power snatch
8 sets of 2

Strict pull ups
3 sets of max reps

Metcon:
5 x
8 push press 42.5/30kg
10 ring dips
8 split jerk 42.5/30kg
200m sprint

Monday 7, June 2010

Well after an Odyssey this weekend it is great to get back in the gym. Even with a lot of the BBCF family with me, i still missed all of you not with me, and of course just our gym. :0)

Strength:
Back Squats
5-5-5-5-5 add 5+kg to last lift

Push press
5-5-5 add 5+kg to last lift

Metcon:
AMRAP 15 min
8 SDHP 42.5/30kg
10 box jumps 24/20 inch
12 pull ups

Thursday 3, June 2010

One day until 24 of us depart from the safety of BBCF and run the Reno Tahoe Odyssey! Yeah so exciting! We do have regular class schedule this weekend, so for those of you who did not run with us, there will be a BBCF for you to venture to!

Strength:
Snatch grip push press (I know another new move for you)
3-3-3-3-3
Clean pulls (and another)
3-3-3-3-3

Metcon:
800m run
rest as long as it took you to run
400m run
rest as long as it took you to run
200m run
rest as long as it took you to run
200m run
rest as long as it took you to run
400m run
rest as long as it took you to run
800m run
you are done!

***Try not to deviate 3 seconds on each run

Wednesday 2, June 2010

We are sooooo close to the Odyssey this weekend, we have two complete teams, cases of water and gatorade filling the gym, and I can not wait!

Strength:
Snatch
8x2
Remember, this is the one lift on our strength cycle I will not be posting recommended weight increases on. This is a very technical lift, and I want you to feel confident under the bar.

Metcon:
5x
400m run
5 hang cleans 60/40kg
10 burpees (yay burpees)

Tuesday 1, June 2010

Holy Cow it is the 1st of June half way through the year! WOW it flies by!

Back on normal cycle for strength and metcons

Strength:

Deadlifts
1-1-1-1-1 (looking for one rep max GO HEAVY or GO HOME) hehe

Ring dips
3 sets of 12 (or if 12 is easy max reps on 3 sets. Those unable to do ring dips we ar working towards it, so GHD handles, or even bench or box, keep your fee as far away from the body as possible if they are on the ground, back close to bench, good depth on the dips for strength in those tri-ceps)

Metcon:
3 rounds
500m row
150 double unders (we are working on this movement if you cant tell, even if you can only get one at a time, work through it!) If absolutely no double unders 300 singles