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!

Monday, October 20, 2014

CrossFit Trainer Course coming to BattleBorn

CrossFit Olympic Lifting Trainer Course
November 1st - 2nd
CrossFit Olympic Lifting Trainer Course
BattleBorn CrossFit
www.crossfitreno.blogspot.com
Reno, NV

Josh Everett
1335 Airmotive Way Reno, NV 89502
 
 

Monday 20, October 2014

Skill:

Monday HSPU progression

Strength:

Front squats
8x3
Get heavy

Metcon:

25 burpees
25 power cleans 60/42.5kg scale to 50/30kg
25 burpees

At the top of every minute you will do
7 wall balls 20/16lbs

3 alternate sweetners that are healthy and easy to make

3 Sweeteners that Will KILL Your Sugar Habit Before it Kills You


 
Big business sure doesn’t make cutting the sugar habit easy does it? Even when you attempt to make an effort to avoid sugar, it pops up in the strangest places and bites you in the behind, sabotaging your good intentions.
There is no doubt about it, sugar is a massive money maker, a cheap, empty calorie filler and a known addictive substance. That’s right, sugar plays games with your brain and makes you want more and more.
Sadly, Americans consume 13 percent of their daily calories in the form of sugar – or about 130 pounds per year. Of course, we have reported plenty on the dangerous effects of sugar on your health and wellbeing.
 
Food manufacturers are sneaky
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.
When sugar is consumed, the bonds between glucose and fructose are broken and the fructose goes straight to the liver where it is absorbed. If there is not an immediate need for energy, the fructose is stored as fat. The overconsumption of sugar also causes insulin resistance and completely turns our internal balance upside down.
In addition, every time fructose is processed, hydrogen peroxide is released inside the cells. While hydrogen peroxide on a cut may be a good thing, it spells disaster to our cells. In fact, it kills our cells and accelerates the aging process.
Of course, the health implications of sugar are well documented. Here are TEN reasons why you should avoid it completely:
  • Sugar suppresses the immune system.
  • Sugar elevates blood sugar.
  • Sugar disrupts mineral balance.
  • Sugar disrupts digestion.
  • Sugar causes tooth decay.
  • Sugar contributes to obesity.
  • Sugar can cause heart disease.
  • Sugar can cause food allergies.
  • Sugar can cause depression.
  • Sugar increases the risk of certain cancers
Suffice it to say, sugar can kill you.

Healthy alternatives…
What do you do if you still enjoy a little sweetener from time to time? You can try these homemade sweeteners that not only will give you that little pick-me-up you are after but also help you squash your sugar habit for good!

Super Easy Homemade Vanilla Bean Coconut Crystals
These rich and tasty crystals are a wonderful addition to your hot oatmeal cereal, organic yogurt, coffee or gluten-free baked goods. Hint: This makes an excellent gift for friends and family.
  • 3 cups of coconut crystals
  • 1 vanilla bean pod
  • Small mason jar with lid
  1. Cut the vanilla bean lengthwise to expose the contents and then cut the bean into one inch pieces and place in the mason jar.
  2. Place the coconut crystals in the mason jar on top of the vanilla bean pieces.
  3. Seal the mason jar lid and let sit for at least one week before using.
  4. Use the coconut crystals as the sugar replacement (not the cut up vanilla bean).
Honey Infused with Cinnamon
The health benefits of both raw honey and organic cinnamon are well known. Honey is a miracle gift from the bees that is loaded with antibacterial and antioxidant properties.
Cinnamon is respected for its ability to lower blood sugar, reduce joint pain, lower cholesterol and improve memory, amongst other things. Raw honey is sweet but the body can easily digest and use its goodness for energy. Try this infusion in tea, coffee or even as a sweet treat on its own.
  • 1 cup of raw honey
  • 6 sticks of cinnamon
  • pinch of ground cinnamon
  1. Pour the raw honey into a medium saucepan.
  2. Add in the cinnamon sticks – be sure they are submerged under the honey.
  3. Heat the mixture on low heat for about ten minutes.
  4. Allow mixture to sit for about 2 hours.
  5. Strain and store in a glass jar.
Coconut Vanilla Date Syrup
This syrup is perfect for vegans and made from the delicious and nutritious date fruit. Dates provide a quick burst of energy, making them an excellent snack before a vigorous workout.
ツイストドーナツ ツイストドーナッツUse this syrup to thicken a smoothie, as a dip for fruit, in tea and coffee or as a topping for organic yogurt or oatmeal. This natural sweetener has the added bonus of being made with coconut water – full of its own health promoting properties.
  • ½ cup coconut water
  • ½ cup of pitted dates, any type
  • 1 teaspoon vanilla
  1. Add vanilla to the coconut water and stir.
  2. Place the dates in the bowl of water, cover and place in the refrigerator for 24 hours.
  3. Stir a few times throughout the day.
  4. The dates will dissolve, leaving behind a rich and delicious syrup

Chlorine & Kilos with Carson City CrossFit


 Chlorine & Kilos

Carson City CrossFit Presents:

Chlorine and Kilos

When: Sunday December 14th, 2014

Where: Carson City Aquatics Center

This AqWODics is a competition for athletes who would like to take their competition and training to a new level in Northern Nevada.

Chlorine and Kilos will test athletes anaerobic capabilities along with their strength.

3 Events
2 Divisions
Male / Female
Shark (Rx) Minnows (Scaled)
Cost: $79

This is sure to test the best athletes and push you to new heights. Confidence in and out of the water is essential. Competitors should have prior training or preparation for this event before entering the Shark Tank.

Minnows weights will be light to moderate load giving everyone a chance to test their athletic ability.Swimming seminars from Former collegiate swimmer, USA Swimming Coach, and US Masters Swimming Coach, turned CrossFitter are available in a group or private setting for an additional charge. Email Jill@carsoncitycrossfit.com, for seminars and fee.

Competitors will be expected to complete all movements and swimming portion.

Multiple Lifeguards will be on duty from Carson City Aquatics Center! Registration will be open Wednesday, October 1st at 8 am and is expected to sell out quickly.

Link to Aboxabove will be live on Wednesday, October 1st.

No refunds, however tickets are transferable.

Sign up here:

https://app.leaderboardhub.com/signup?id=541a065d44d111b304e0c3c0

Friday, October 17, 2014

Friday 17, October 2014

Skill:

Hand stand push ups

Strength:

Pause Back squats

5x5 with a 3 second hold in the bottom

Skill:

Strict pull up progression

Metcon:

Been a long time for this one - oldie but goodie

"Deck of Cards"

Diamonds = push ups
Clubs = pull ups
Hearts = squats
Spade = sit ups
Joker = burpees
Ace card always is 11

Thursday, October 16, 2014

Thursday 16, October 2014

Strength:

Warm up:
Snatch
OHS - 10 reps
Behind the neck press - 10reps
SOTS press - 10 reps

Work sets:

Snatch
10 min to find a solid heavy rep - don't have to 1 rep, just get heavy

Clean
10 min to find a 1 rep max

Catch both the lifts in the HOLE - get used to being down here

Elbows/chest up

Metcon:

30 shoulder to overhead
30 front squats
30 hang cleans
60/42.5
50/30
40/25

Pick the    weight that you can keep a consistent pace and speed through WITH great FORM

Wednesday 15, October 2014

Skill:

Hand stand push up progression

Strength:

Jerk warm up:
Push jerk - 10 reps
     dip, drive, re-dip
Squat jerk - 10 reps
     dip,drive, catch low
Split jerk - 10 reps
     dip,drive, fast feet

Feel out which one you like best - there is no right or wrong if it feels right it is your stance

Work set:
3x5 jerk off the rack

Metcon:

Core Destroyer

Tabata v-twist 20/16kg
1 min plank
Tabata v-ups 20/16lbs
1 min plank
Tabata mountain climbers
1 min plank

Tuesday 14, October 2014

Strength:

Cleans warm up:
Shoulder stretch
Partner elbow stretch

Work sets:
5x3 Power clean
5x3 Hang squat clean
5x3 Squat clean


Metcon:

Sterling's Birthday

10 min AMRAP
14 box jumps 24 inch
28 KB swings 24/20kg - except Sterling he swings a 28 :-)

2 min rest

86 burpees

10-14-86 and 28 years old

Monday, October 13, 2014

BBCF Fall Nutrition Challenge!!!!


The BattleBorn CrossFit Nutrition Challenge is a 4-week nutrition and performance challenge. It is based on principles of the Paleolithic and Primal Blueprint Diets (a.k.a. Hunter/Gatherer Diet). During the 30+ days of this challenge you are expected to be “strict” and not stray from the guidelines. Everything is published to the group, and only you will know if you are being honest.

We hope that by the end of the challenge you will not look at this as a one-time thing to see if you can win. Look at it as a jumping off point for a continued healthy lifestyle.  After the challenge, if you decide to incorporate Paleo/Primal diet principles into your lifestyle you may want to experiment a little by adding some dairy or some additional fruit into your diet.  You may want to add in a cheat meal or some wine with dinner.  Many choose not to. You may be surprised by the reaction your body has to adding certain things back into your diet that you have eliminated for 30 days. You may even discover allergies and intolerances that you didn’t even know you had. Grains and Legumes are still an absolute no-no.

SCHEDULE OF ACTIVITIES

Saturday, 26 October 2014:  Kick-Off Meeting (3:00 P.M.)

·         Challenge Rules and Guidelines Overview

·         Q&A

·         Weigh In, Body Fat Analysis, and Measurements

·         Before Photos

Sunday, 27 October, 2014:  Kick-Off Nutrition Challenge (Effective 12 a.m.)

·         Finalize Registration for Challenge

Wednesday, 29 October, 2014:

·         Complete Benchmark WOD

Sunday, 9 November, 2014:  Weekly Check-In/Blood Drive/Paleoish Pot Luck

·         BBCF 1st Blood Drive

·         Check in with Q&A

·         Nom Nom Food – bring a small dish with recipe

 Sunday, 16 November, 2014: Weekly Check-in via email or text

·         Send me your emails/texts, questions, concerns, need some help

·         Gear up for our final week

·         Recipes for the holiday sent out

Saturday, 22 November, 2014:  Challenge Ends (12:00)

·         Final Weigh In, Body Fat Analysis, Measurements

·         Turn-In Score Log

·         After Photos

·         Complete Benchmark WOD

Sunday, 23 November, 2014:  Paleo Potluck Celebration (3:00p.m.)

·         Review Before and After Photos

·         Awards

·         BBCF Paleo Potluck

PARTICIPATION REQUIREMENTS

·         Photos: Submit three before and after photos of yourself (front, back, profile).  If you choose not to submit photos, you will not be eligible for any of the prizes. 

·         Benchmark WOD:  Participate in the benchmark challenge WOD at the start and end of the challenge.

·         Diet:  Adhere strictly to Paleo/primal diet guidelines and earn points for doing so.

·         Score Log:  Maintain a daily food, sleep, exercise, and stress log to track your progress.  Only fully completed score logs will be considered/scored for individual and team prizes. 

·         CrossFit:  Participate in CF WODs at BBCF at least 3-5 times per week and earn points for doing so.  Non CF workouts do not count, except for Saturday and Sunday.

·         Sleep:  Get some sleep.  Aim for 8+ hours each night.  Extra sleep alone has been responsible for many a pound lost!

Monday 13, October 2014

Olympic Lifting 10 week cycle starts today

New Warm up:

500m row or 400m run

3x20
Twinkies
Back extensions

10 yard mini band glute activation

Hip flexor stretch

3x10 ban pull aparts

Skill:

Day 1 of strict HSPU work

Stabilizer:

You should know what your strict pull up numbers from last week is - day 1 based off your #

Strength:

Snatch warm up
10 of each
OHS
Behind the neck press
Sots press

Snatch
5x3 hang snatch
3x5 snatch

Weight should be a 6.5-7 on the heavy/difficult scale of 1-10

Focus on driving through your heels and catching in the hole


Feeks - we did a scaled version for time constraints
For time:
2 x 100-meter shuttle sprint
2 squat clean thrusters, 65-lb. dumbbells
4 x 100-meter shuttle sprint
4 squat clean thrusters, 65-lb. dumbbells
6 x 100-meter shuttle sprint
6 squat clean thrusters, 65-lb. dumbbells
8 x 100-meter shuttle sprint
8 squat clean thrusters, 65-lb. dumbbells
10 x 100-meter shuttle sprint
10 squat clean thrusters, 65-lb. dumbbells
12 x 100-meter shuttle sprint
12 squat clean thrusters, 65-lb. dumbbells
14 x 100-meter shuttle sprint
14 squat clean thrusters, 65-lb. dumbbells
16 x 100-meter shuttle sprint
16 squat clean thrusters, 65-lb. dumbbells

iraq2_th.jpg
Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom. Feeks is survived by his mother and father, Thomas and Ginny Feeks; sister, Regina Feeks; and wife, Emily Feeks.

Don't be the uninspired!

Too many people are f*ckin lazy and uninspired.

Sorry but it's true.


In fact it has become so bad that people are now taking pride in
being lazy.

They use what little bit of success they have as an excuse to
justify their laziness.

The universe rewards hustle and passion. Remember that.

Every successful person I know works their ass off. You can
only get by being lazy for a short period of time
before you stagnate. Complacency is mediocrity.

Go read the bio of any successful person and you will find
someone who lived every day with passion and a crazy drive
for success.


Passion is the key to turning things around.


Passion will be the driving force you NEED to work hard for
what you want.


Carry this over into your training. You should LOVE going to the
gym. If you don't then something needs to change.


Find a new program. Hire a coach. Go to a new gym.


Try CrossFit


Try Powerlifting


Try Bodybuilding


Try Olympic Weightlifting


Try Gymnastics


Shit try Zumba if you think you will enjoy it.




All too often we get caught up in searching for the
perfect training program that doesn't exist.


Don't get caught up in the little stuff.

Work hard and have a true passion for what you are doing and
everything else will take care of itself!

Friday, October 10, 2014

Comfortable being Uncomfortable!

Life only seems to get harder as you age.


As it should.


Getting older means more responsibility.


If the universe rewards hustle and passion it reprimands
those who live comfortably.

If you are "comfortable" I can guarantee you are not doing or
accomplishing shit. Anything worth doing requires stepping
out of your comfort zone.

I have come to realize this more then ever since becoming a father.

Trust me, this is one of the most challenging things I have done
with my life and is already becoming the most rewarding.

I'm starting to forget what a comfort zone is.

Time management is becoming more and more important.

I sleep when I can, I eat when I remember.

Definitely working under less than optimal conditions.

But guess what? I'm still getting shit done.

I'm still training. Still working. Still crushing every aspect of
my life and trying to get better every day.

People need to harden up.

Get comfortable being uncomfortable.

Getting stronger and changing your physique is not easy.

I'm sick of hearing excuses. Sometimes you just have to get shit
done regardless of the circumstances.

Most people require too much to get in a good workout.

Sometimes you won't get the perfect nights sleep or hit your macros
100% on point. There will be times when you forget to take your pre
workout or forget to pack your lifting shoes, knee sleeves, wrist
wraps, chalk, etc.

None of that matters. Sure I like those things too but its a
luxury first world problem.

Stop the excuses and don't let anything get in the way of
accomplishing your goals.

CrossFit Olympic Lifting Trainer Course

November 1st - 2nd
CrossFit Olympic Lifting Trainer Course
BattleBorn CrossFit
www.crossfitreno.blogspot.com
Reno, NV

Josh Everett
1335 Airmotive Way Reno, NV 89502
 
 

Thursday, October 9, 2014

Thursday 9, October 2014

Skill:

you :-)

Strength:

Back squats

Stabilizer:

See your progression

Metcon:

5x
200m sprint
10 KB snatch each side 24/16kg
10 ring push ups

Wednesday, October 8, 2014

Wednesday 8, October 2014

Skill:

Negative day

Strength:

Bench press

Accessory

Banded tricep push downs
3x12

Stabilizer:

Your level :-)

Metcon:

12-9-6-3-6-9-12

Wall balls 20/16lb
Box jumps 24inch
25 double unders after each round/couplet

Tuesday 7, October 2014

Skill:

See post

Strength:

Deadlift

Accessory

Banded Good Mornings
5x12

Stabilizer:

Find your max rep strict pull ups

Metcon:

Prison Rules

3 four minute cycles
15 seconds for 16 rounds per cycle
3 reps every 15 seconds
Complete all of one movement in the 4 minutes
1 minute rest between cycles or movements

Snatch
Clean and jerk
Thrusters

RX:
42.5/30kg

Scale 1
35/25kg

Scale 2
25/15kg


Monday 6, October 2014

Skill:

See post for the month!

Strength:

One rep max week

Strict Press

Accessory

Dips
3x15

Stabilizer:

See post in regards to Pull up progression
Every level is different for every person

Metcon:

400m sled pull 40/30kg
21-15-9
Pull ups
Burpees

Compliments of HyperFit USA

Skill work for the month of October - Strict Hand Stand Push Up Progression

Monday:

5 minutes of wall walks
Chest to wall - as close to wall as possible
Toes pointed to ceiling
Chin tucked to chest
Hold 20-30 seconds
Release walk up again

Tuesday:

20 Knee on box HSPU
Chest touches box
Use higher box
Add 5 reps every week
THIS SHOULD NOT be Easy if done right
Body over shoulders

Wednesday:

10x1 Negatives
Kick up into position - 3 to 4 seconds negative to bottom or head on the ground/pads
Reset or - kick to locked out position for ever rep
Add 1 rep to each set every week

Thursday:

Same as Monday - 10 minutes

Friday:

Strict HSPU max reps
Use pads
Do negatives
Get IT!

Thursday, October 2, 2014

Thursday 2, October 2014

Skill:

Double unders
3x50

Strength:

Front squats
5-5-5-3-3-1-1-1

Stabilizer:
25 GHD sit ups
10 Glute ham leg raise
25 Back extensions

Metcon:

1-2-3-4-5-4-3-2-1

10 KB swings - always
Number sequence above
KB clean and jerks each side
STRICT chin ups