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, July 29, 2014

Tuesday 29, July 2014

New Warm Up (still)

Skill:

Push ups

Strength:
1 rep max week

Back squats
5-5-3-3-1-1-1

Front squats
2x20 @50%

Stabilizer:

2x max plank hold

Metcon:

EMOM

3 burpees
1 Push press 35/45kg

add 1 push press every minute until you can not complete the number of reps in that minute

Monday, July 28, 2014

Monday 28, July 2014

New 1 rep max week in the gym.

Be SURE TO BE HERE everyday this week! :-)

Your 1 rep max will be what you use to get stronger for the next 4 week cycle

NEW WARM UP

400m SPRINT
     log your time on day 1, 10, 20, 30 this month

25 weighted OHS
25 weighted back extensions or supermans
25 twinkies (no there in no creamy white fluffy filling)

Skill:

Push up strength cycle coming your way

3x10 - always working towards a strict or non modified push up
add 1 rep to each set every day of the week - ending with 3x14

You can work on any variation of push up as long as you can already do STRICT sets of 10
Defecit
Plyo
HSPU
Clapping

Strength:

Strict press
5-5-3-3-1-1-1

then

Strict press
2x20 @ 50% of max

Stabilizer:

Max plank hold

Metcon:

3x
10 HSPU
20 Renegade rows 35/25lbs
30 Dumbbell lunges - 15 each leg
40 Double unders

Friday, July 25, 2014

31 Heroes Is Right Around The Corner - ARE YOU REGISTERED!!!!

This will be our 4th year hosting the 31 Heroes Workout - not a lot of gyms in the Reno, Sparks area, or even the state of Nevada can make that same claim.

Please register and show the fallen members of our military their sacrifices have not been forgotten!

https://www.blogger.com/blogger.g?blogID=3319963161538609564#editor/target=post;postID=4909164784195911574

The WOD

31Heroes – During the month of August 2014 at a Crossfit Affiliate Near You.
“31Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

31Heroes Project

Mission
Established to honor the 31 Americans killed in action in Afghanistan on August 6, 2011, The 31Heroes Project exists to support the families of all fallen military heroes.
 
The Beginning
The 31Heroes Project was conceived in response to the Extortion 17 helicopter crash in Afghanistan on August 6, 2011 killing 30 military service members, as well as one military working dog – Many of the fallen were Special Operators from the Navy SEAL community.
Men and women from all branches of our armed forces lay down their lives every day in defense of our freedom, sometimes with minimal recognition for their sacrifice or their family’s sacrifice. The events of August 6, 2011 drove us to recognize our responsibility, as Americans, to take care of the surviving families of this particular tragedy, but also to take action in support of all families of our fallen military heroes. And there The 31Heroes Project was born.
Our first event in 2011, was a Crossfit fundraiser workout held four weeks after the day of the crash. In that short time, over 430 gyms hosted an event, more than 10,000 peopleparticipated, and $300,000 was raised and given directly to the 30 families affected.
Through this event we quickly discovered that many of us in the CrossFit & athletic community have a strong desire to support families of the fallen.
If we could do this much together on such short notice, how much more were we capable of?
We are humbled and grateful for the sacrifice of these 31 and because of it, we are committed to showing each family that has sacrificed a loved one in service to our country that we support them and stand behind them. All funds raised will go to programs that support surviving & active duty military families.

Friday 25, July 2014

Skill:

Last day of the week to work on your L sits

Strength:

Deadlifts
5-5-5

Banded good morning
2x15

Stabilizer:
5x
30 sec v-up HOLD
30 sec hollow rock HOLD

Metcon:

Tabata

Deadlifts 60/40kg
8 rounds or 4 minutes of
20 seconds of work
10 seconds of rest

Push press 60/40kg
8 rounds or 4 minutes of
20 seconds of work
10 seconds of rest

KICKER TODAY - your "rest" is not putting the bar down
If you do 10 burpees per downed bar

Thursday 24, July 2014

Last few days of skill work on the L holds, pull ups etc.

They will not actually be in the workout tomorrow though :-(

Strength:

Bench press
5-5-5
45-55-65%

Floor press
2x20 AHAP

Stabilizer:

3 min AMRAP
10 floor wipers - to each side
10 evil wheels

Metcon:

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals

Wednesday, July 23, 2014

Bartolli - Navy - Passion - Fitness

Article written on our very own Coach Nic

This article helps me remember why I do what I do and why I love what I do!

Thanks Nic - you are AMAZING!


http://www.navy.mil/submit/display.asp?story_id=82340


Wednesday 23, July 2014

Skill:

Still working on some L hold stuff

Strength:

Delaod week

Back squats

5-5-5
45-55-65%

Rack lunges
3x20 40/30kg

Stabilizer:

50 TRX Knee tucks

Metcon:

10-9-8-7-6-5-4-3-2-1

Kettlebell swings 32/24kg
Goblet squats 32/24kg

FAST and HARD

Tuesday, July 22, 2014

Emotions of CrossFit




Everything else you think of when you think of CrossFit, shoes, wraps, shorts, all the bullshit aside, is not CrossFit - THIS IS WHAT CROSSFIT IS - this is why the coaches and athletes old and new started CrossFit, and continue to believe in it 110% - its not the sold out crowds, the money they win, the celebrity status, all that is just a passing whisper in the wind - the companionship, the suffering, the success, the tears, the forever friends, the sweat, the anguish, the accomplishment, the joy THAT IS WHAT CROSSFIT IS!!!

Tuesday 22, July 2014

Skill:

L work

Strength:

Delaod week

Strict press

5-5-5
45-55-65%

Banded tricep pull downs
3x20

Stabilizer:

30 four count mountain climbers
30 four count flutter kicks
30 half sit ups
30 med ball v twist each side

Metcon:

For time:
95-lb. thrusters, 30 reps - 42.5/30kg
20 GHD sit-ups
400-meter run
115-lb. thrusters, 20 reps
30 GHD sit-ups
400-meter run
135-lb. thrusters, 10 reps
40 GHD sit-ups
400-meter run

Monday 21, July 2014

Well it is a rare occurance that I use a WOD from the main site, but I can tell you we have two in a row this week.

DELOAD WEEK

Conditioning will be longer and or harder ;-)

Skill:

L work
L-sits
L-holds
L-hangs
L-pull ups

Strength:

Clean pulls

5-5-5-5-5

Power cleans

3-3-3-3-3

Stabilizer:

Can you believe I don't remember what we did yesterday??? (I can - shhhh)

Metcon:

Complete as many rounds as possible in 20 minutes of:

 185-lb. hang power cleans, 3 reps - we used 70/50kg for weight
6 strict ring dips
9 box jumps, 30-inch
27 double-unders

Friday 18, July 2014

All I have to say is HOLY SHIT DON'T let Coach Derek program AGAIN!

Skill:

Ring work

Strength:

Back Squats

5-3-1+

Pause squats
3x10
3 second hold in bottom 50%

Stabilizer:

100 half sit ups

Metcon:

17 min AMRAP

30 pull ups
30 KB swings 24/20kg
200m SPRINT

Thursday, July 17, 2014

Thursday 17, July 2014

Skill:

could it be ring work - YES

Strength:

Bench press
3-3-3 warm up
5-5-5-3-1+ 75/85/95%

Stabilizer:

3x12 hanging leg raise

Metcon:

5x

2 mins
Hang cleans

1 min rest

Max weight 60/50kg
Recommended 50/40kg

Hang Clean For Total Body Power

   06/25/14
Clean

Here's what you need to know...

•  The clean is the top dog in resistance programs for improving performance as it requires triple extension of the hips, knees, and ankles in a coordinated, explosive pattern – a movement that simulates the triple extension in both sprinting and jumping.
•  Hang cleans will get you absolutely jacked. They not only stimulate your forearms and traps, but nearly 200 muscles in the body so that you get a huge anabolic surge and training effect.
•  Intelligently planned cleans get you absolutely shredded. Cleans, especially when performed with a full front squat or low catch, are metabolically demanding. The explosive nature and muscle recruitment requirements will leave you absolutely floored when done with proper technique and short rest.
Without question, power cleans are a phenomenal tool in your pursuit of high performance strength and muscle. The problem is, they can be difficult to learn. Most cleans are downright atrocious. You see things like starfish legs, excessive knee valgus, and a gross lack of coordination, none of which have a place in the weight room. Hang cleans, however, are a great, doable, alternative. Here's what the most advanced version (with the added front squat) looks like:


Why the Hang Clean and Not the Power Clean?

Few lifts develop total body power and explosiveness like the hang clean. I prefer it to the power clean because of its quicker teaching time and the elimination of most mobility restrictions when pulling from the floor. Classic exercises like deadlifts are best for developing pure strength, but for explosiveness and gains in athletic performance, cleans bridge the gap between strength and speed better than any other weight room exercise.
The hang clean requires movement from the wrist, elbow, shoulder, ankle, knee, and hip joints, making it a total body exercise. This makes the clean a better bang for your buck deal than just about any other exercise. The corresponding muscles that cross each of those joints must work in cooperation to accelerate a heavy resistance, stabilize the spine, and explosively transfer power. No resistance exercise requires the biomechanical and coordinative demands of the clean. As a result, this unique exercise blends sudden strength, power, and coordination to build a high performance, show-and-go body.


For Building Athleticism

The clean requires triple extension of the hips, knees, and ankles in a coordinated, explosive pattern – a movement that simulates the triple extension in both sprinting and jumping. If you stumble on a sport that isn't improved through more powerful triple extension, coordination, and being able to absorb and transfer force, let me know. Until then, the Olympic lifts are a vital training tool for athletic performance.
When applied correctly with submaximal resistance (40-75% 1RM), hang cleans are a great tool for training speed-strength and strength-speed. Except for competitors in Olympic lifting and athletes being max tested in the clean, training with submaximal loads provides an awesome training stimulus without compromising technique. Unlike squats and deadlifts, cleans aren't an exercise you're able to "blast through" when fatigued because they have a high neurological demand. Freshness and optimal technique are imperative for maximal training effect, brute intensity, and strength.
Try this:
For maximum strength: 90-95% of 1RM for 2-3 sets x 1-2 reps and 2-5 minutes recovery.
For greater strength-speed: 70-85% of 1RM for 4-6 sets x 2-4 reps with 2-3 minutes recovery.
For greater speed-strength: 50-65% of 1RM 4-6 sets x 2-4 reps with 1-2 minutes recovery.


For Building Muscle

Hang cleans will get you absolutely jacked. They not only stimulate your forearms and traps, but nearly 200 muscles in the body so that you get a huge anabolic surge and training effect. Nearly every muscle fiber is engaged and firing to maximize explosiveness, stabilize the core for transfer of load, and to execute the clean correctly.
This ultra-efficient exercise ignites the central nervous system (CNS) to recruit more muscle fibers, challenge fast-twitch muscle fibers, and potentiate the nervous system to allow the use of greater training loads on subsequent exercises. Take a look at any experienced Olympic lifter and you find a jacked posterior chain with thick glutes, spinal erectors, yoked traps, and meat hooks for forearms. Whether you want yoked traps to fill out T-shirts or powerful hip extension for a faster pull and stronger lockout, hang cleans will develop a truly impressive physique.
Try this: 
4x6, 5x5, and 6x4 at 65-85% of 1RM with 1-2 minutes recovery are all awesome hypertrophy protocols.


For Getting Ripped

I'm not a fan of "cleaning" the snot out of people until projectile vomiting ensues and a highly technical exercise becomes a sloppy conditioning tool. There's an inverse relationship between lifting intensity (%1RM) and volume, and increasing both simultaneously is a recipe for injury and faulty movement patterns, not high performance. That said, intelligently planned cleans get you absolutely shredded. Cleans, especially when performed with a full front squat or low catch, are metabolically demanding. The explosive nature and muscle recruitment requirements will leave you absolutely floored when done with proper technique and short rest.
Try this: 
5x5 with 60% of 1RM with 60 seconds of rest or less.
5x5 cleans with 75% of 1RM with 90-120 seconds of rest.
Technique is still key, but don't be afraid to push the tempo. Cleans will leave the most seasoned lifters and athletes heaving, hawing, and pushing the red-line of metabolic demand.


To read the rest of the article and more...

http://www.t-nation.com/training/hang-clean-for-total-body-power

Wednesday 16, July 2014

Skill:

Ring work please and thank you

Strength:

Back squats
3-3-3 warm up
5-5-5-3-1+
75/85/95%

then

Pause squats
3x10 at 50%
3 second hold

Stabilizer:

3x
10 half sit ups
20 four count flutter kicks

Metcon:

After Monday and Tuesday short and sweet one today

3 rounds or 12 minutes

25 double unders - 75 singles
20 wall balls 20/16lbs
15 box jumps 24/20in
10 chin ups

Wednesday, July 16, 2014

Hanging up His Shoes - Spealler


MMMMMMM Coffee

Do you enjoy a nice, fresh cup or two of organic coffee daily? If so, we have good news, as research clearly demonstrates the positive impact that coffee has.
Furthermore, the benefits don’t have to stop with a rich cup of organic coffee – you can actually take your morning cup a step beyond depending on what you put in it.
Here is a little of what we uncovered:
Coffee boosts metabolism

Caffeine has a stimulant effect on the central nervous system, which raises metabolism and increases the oxidation of fatty acids. It also mobilizes fatty acids from fat tissues and there is good evidence that it increases athletic performance.

Coffee may reduce your risk of type 2 diabetes
Type ll diabetes is skyrocketing in America and now afflicts almost 1 in 8 people. Coffee appears to do a good job regulating blood sugar. Numerous studies demonstrate an association between coffee and a 23 percent to 67 percent lower risk of diabetes.
A review of 18 studies involving almost 460,000 participants found that each additional cup of coffee per day lowered the risk of diabetes by 7 percent. Interestingly enough, the more coffee that study participants drank the lower their risk. Researchers claim that people who drink several cups of coffee per day are less likely to develop diabetes.

Coffee improves mood and brain power
Everyone knows that if you want to stay awake you drink coffee, right? Well, we bet you did not know that drinking coffee can also boost your brain power and your mood. Caffeine blocks the effects that the neurotransmitter adenosine has on the brain.
By doing so, the caffeine increases brain activity and the release of neurotransmitters such as dopamine and norepinephrine. Controlled trials have examined the effects that caffeine has on the brain and have found that it improves mood, reaction time, memory and overall cognitive function.

Coffee improves liver health
Optimal liver function is vital to health. The results of our modern life, such as a poor diet and excessive alcohol consumption, cause the liver to work at less than full speed. Numerous studies have indicated that coffee can lower the risk of cirrhosis by up to 80 percent in people who drink four or more cups of coffee per day. Coffee may also reduce the risk of liver cancer by 40 percent.

Coffee contains nutrients and antioxidants
Coffee beats fruits and vegetables as the best source of antioxidants in the American diet. Many people think that coffee is nothing but black water. Well, you can now tell them that they are wrong. One cup of coffee contains:
  • 6% RDA for vitamin B5
  • 11% RDA for vitamin B2
  • 2% RDA for B3 and B1
  • 3% RDA for potassium and manganese
Wait… there is more good news
You can reap the benefits of a great organic cup of Joe plus the added benefits of the following add-ins.

Coconut oil
Of course, those who have been using coconut oil for years never truly believed the lipid hypothesis that said saturated fat was bad for us. More and more evidence is being uncovered to say just the opposite.
Healthy saturated fat is not only good for us, but essential for numerous bodily functions. Coconut oil is described as one of the healthiest saturated fats on Earth.
Coconuts are revered all over the world for their amazing medical and nutritional properties. They have been used for ages by diverse cultures and races, all of whom respect the magnificent qualities of this tree-growing nut.
Although coconut oil is about 90 percent saturated fat, it is good for the body. It contains about 50 percent lauric acid, which helps to prevent high blood pressure and high cholesterol levels. The short and medium-chain fatty acids help to regulate thyroid and enzyme function, and also help with weight reduction.
Coconut oil improves metabolism and takes stress off of the pancreas. This tropical wonder improves digestion and increases the absorption of vitamins, amino acids and minerals.
Replacing processed coffee creamers with organic coconut oil is a smart move. Although it may sound strange, the result is actually quite delicious and highly nutritious. The combination of caffeine and saturated fat gives the body a great and lasting energy boost.
The best way to prepare a tropical twisted coffee drink is to brew a high-quality organic cup of coffee and place it in a blender. Add in one tablespoon of organic coconut oil, blend and enjoy.
The resulting coffee drink is frothy and rich, with a wonderfully smooth taste that is very satisfying. If you like your coffee sweetened, add one teaspoon of organic coconut crystals.
Adding coconut oil to your coffee is a great way to supercharge and give your body a burst of energy to make it through the day. Not to mention all of the other amazing health benefits of coconut.
To learn more about how coconut oil can boost your health go here.

Cinnamon
Ancient Egyptians valued the medicinal effects of this spice since 2000 BC. Used as a cure for everything from coughing to arthritis, cinnamon’s healing properties come from the essential oils found in the bark.
These oils are known to have both anti-inflammatory and anti-microbial properties. Furthermore, cinnamon can help control blood sugar spikes. Research has shown that sprinkling a little cinnamon in your coffee can reduce its impact on raising blood glucose levels.
Research from Wheeling Jesuit University found that just smelling cinnamon can help to increase memory and mental alertness. In another study, it was found that cinnamon extracts can halt the aggregation of tau proteins, a condition that is common in people suffering with Alzheimer’s.
The essential oils in cinnamon allow it to be classified as an “anti-microbial” food. Research demonstrates that it can help stop the propagation of fungi and bacteria, including yeast Candida.
Add an organic cinnamon stick or a teaspoon of organic ground cinnamon to your ground coffee before brewing. This will make your coffee taste great, and your whole house will smell wonderful.

Pastured raw eggs
According to some things you may read, raw eggs are supposedly not good for you. However, if you get your eggs from healthy, free-range chickens they are actually very good for your health and loaded with antioxidants. Many people are deficient in healthy proteins and fats, and raw eggs can provide both.
Raw eggs contain niacin, biotin, choline, vitamins A, D and E, potassium, manganese, iron, iodine, copper, zinc and sulphur.
Pastured eggs are the best type to consume as they have extra choline, vitamin E, vitamin A, vitamin K2, omega-3-fatty acids, vitamin D, and beta-carotene from the grass and bugs that free range chickens consume. All of these nutrients help support the brain, nerves, hormones and glands.
According to legend, Swedish egg coffee was a recipe that immigrants carried with them “on the boat” from Sweden to America in the late 1800s. This coffee drink is made by combining coffee grounds with a raw egg and then adding the mixture to boiling water and straining it. Because there is no filter used, the essential oils in the beans are still intact.

Here is another way you can enjoy all the benefits of pastured raw eggs:
Brew 35 grams of organic coffee beans in a French press. Separate the egg yolks from the whites of 3 pastured eggs and put the yolks in a blender along with your coffee and coconut oil combination. Blend on low for a few seconds. Add one teaspoon of coconut crystals and ¼ teaspoon sea salt, and blend for a few more seconds.

What about salmonella?
Salmonella poisoning from raw eggs has been grossly exaggerated. A 2002 study by the United States Department of Agriculture indicated that only 2.3 million of 69 billion eggs produced annually are actually contaminated with salmonella. This equates to 1 in every 30,0000 eggs. The majority of these come from chickens who are kept in unhealthy conditions – only sick chickens lay salmonella-contaminated eggs.
If you choose organic and free range, less than 1 in 30,000 may be contaminated. Salmonella is a very common micro-organism that is found almost everywhere – and is actually just as likely to proliferate on cooked food kept in the fridge.

What you don’t want to put in your coffee
Refined sugar of any type: Just a spoonful of sugar surely won’t hurt, right? Well, that is wrong. Food manufacturers don’t want us to know what really happens to our bodies when we consume sugar. Most of us associate sugar with energy – and rightly so – it provides an immediate source of energy. However, unless you are an elite athlete, which most of us are not, this can be a major problem.

Fake liquid coffee creamers: Non-dairy creamers may contain sodium caseinate, a chemically-altered and extruded form of casein, which in its final form is not even considered a dairy product by the FDA due to the sheer amount of chemicals used.

Fake powdered coffee creamers: Powdered non-dairy coffee creamers frequently contain hydrogenated or partially hydrogenated oils, or, as they are more commonly known, trans fats. Some brands contain up to one gram per tablespoon. Hydrogenated oils are created by adding chemicals agents, sometimes metals such as platinum and nickel, to pressurized and already-processed oils to further alter their molecular structure. Instead of sugar, many non-dairy creamers contain corn syrup or corn syrup solids.

One final tip – never make your coffee with tap water
According to the Environmental Working Group, water supplies in the United States are contaminated with over 140 chemicals which are not regulated by any safety standards.
When the EWG conducted their own test of water supplies serving 231 million people, they found more than 119 unregulated chemicals. This is not the whole story, either.
Image-1 (26)If you are on a public water line, it is likely that your household water supply is loaded with chlorine. Chlorination has been around for nearly 100 years. While chlorination eliminated waterborne diseases such as typhoid fever, hepatitis, dysentery and cholera, and is used now to keep bacteria at bay, mounting evidence strongly suggests that there is a downside to this heavily used substance.
In our bodies, chlorine breaks down and is not harmful. However, it is when chlorine reacts with organic materials that are already dissolved in the water, and creates toxic disinfection byproducts (DBPs).
The two main DBPs that form when chlorine reacts with organic materials are trihalomethanes (THMs) and haloacetic acids (HAAs). THMs are classified as Cancer Group B carcinogens, and research has shown them to cause cancer in some lab animals.
These byproducts are 100 times more toxic than chlorine and have been associated with heart, lung, kidney and central nervous system damage. There is also a growing concern that long term use of chlorinated water may cause some cancers.
So, go on and enjoy a delicious hot cup of organic Joe and supercharge it today!!
-The Alternative Daily

Tuesday, July 15, 2014

Tuesday 15, July 2014

Skill:

Ring work

Strength:

Strict press
3-3-3 warm up
5-5-5-3-1+ same % as yesterday

then

Strict press
2x20 @ 50%

Stabilizer:

25 banded crunches with 10 second HOLD

Metcon:

Coe

10x
10 thrusters 42.5/30kg
10 ring push ups

Monday 14, July 2014

Skill:

Ring work
Pull ups
dips
false grip
muscle ups

Strength:

Week 3 of the cycle

Deadlifts
3-3-3 warm up
5-5-5-3-1+ (3x5 at 75%, 3 at 85%, 1+ at 95%)

then

Strict hanging leg raise
3x12

Stabilizer:

Same as Friday ( I know lazy right)

Metcon:

Bell
3 rounds for time of:
185-lb. deadlifts, 21 reps (85/65kg)
15 pull-ups
185-lb. front squats, 9 reps(85/65kg)
Post time to comments.
Hero_BellCacheIraq_th.jpg
Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

Friday 12, July 2014

Skill:

You will be using it today

Strength:

Back squats
3-3-3 warm up
3-3-3+
70/80/90%

Then

DB box step ups with a knee drive at top
2x20 AHAP

Stabilizer:

10 hanging leg raise
30 of each movement below
sit ups
side crunches right
side crunches left
atomic drops
crunches
reverse crunches

Metcon:

Back side of building
Down and back = the workout :-)

Wall walks - belly to the wall as close as possible on your hands fully extended and move to the side down and back
Each SECOND time you come off the wall - 10 Frog squat broad jumps

Told you get used to being upside down this week!