O.K. first I want to wish Chandler GOOD LUCK in his first marathon ever! We at BBCF know you will rock this like you do everything you do!!!
WOW - it is May already!!!
Lots of stuff going on this month - I have sent an email out to everyone I have regarding events etc.. This will soon be a major form of communication with me since we have so much going on, so please if you have not gotten an email from me this week - send me one at:
alena@battleborncrossfit.com
We were going to have a good over head squat day today, but I know the start of the week was pretty leg intensive, and this weekend will be also.
Been a while since we did bench press, so I think today is the day.
Bench Press
5-5-5-5-5
followed by a short and sweet tabata of
jump rope
push ups (yeap, fry those muscles)
Thursday, April 30, 2009
Wednesday, April 29, 2009
Thursday 30, April 2009
It has been a GOOD leg week so far, had a few requests for something not so leg intensive today.
ALL RIGHT, this is one we have not had in the rotation for a while, and is always a good one....
Death by Pull Ups
I can hear you now, what the.... is that Alena?
1 pull up the first minute (2 if your jumping)
2 pull ups the second minute (4 jumping)
3 pull ups the third minute (6 jumping)
and on up until you can not perform the number of pull ups for the minute you are on.
I will allow bands on this WOD, but it will be the lowest band you can use for a max rep.
(Just to make sure, if you get to minute 17 you will do 17 pull ups.)
I know, I know, now that you know what it is you wish it was workout time already!
ALL RIGHT, this is one we have not had in the rotation for a while, and is always a good one....
Death by Pull Ups
I can hear you now, what the.... is that Alena?
1 pull up the first minute (2 if your jumping)
2 pull ups the second minute (4 jumping)
3 pull ups the third minute (6 jumping)
and on up until you can not perform the number of pull ups for the minute you are on.
I will allow bands on this WOD, but it will be the lowest band you can use for a max rep.
(Just to make sure, if you get to minute 17 you will do 17 pull ups.)
I know, I know, now that you know what it is you wish it was workout time already!
Tuesday, April 28, 2009
Wednesday 29, April 2009
So, Jason and I sat here arguing about this workout - and we came to a compromise....
(Actually I lost)
5x
10 power cleans 50kg
100m row
:0)
(Actually I lost)
5x
10 power cleans 50kg
100m row
:0)
Monday, April 27, 2009
Tuesday 28, April 2009
In honor of Dan's birthday (which was last week, and he tried to get away with it - thank you Justin)
Found this lovely little lady WOD in my travels
They like to call her "Fran" but with a little twist up - so now they call her
"Reverse Fran on the Run"
9 pull ups
9 thrusters
800m run
15 pull ups
15 thrusters
400m run
21 pull ups
21 thrusters
200m run
I can hear you all now - has she lost her mind??? No, someone else did and I just like to borrow the lost mind....
Found this lovely little lady WOD in my travels
They like to call her "Fran" but with a little twist up - so now they call her
"Reverse Fran on the Run"
9 pull ups
9 thrusters
800m run
15 pull ups
15 thrusters
400m run
21 pull ups
21 thrusters
200m run
I can hear you all now - has she lost her mind??? No, someone else did and I just like to borrow the lost mind....
Sunday, April 26, 2009
Monday 27, April 2009
1st off - Jay, you ROCK! Crazy but you ROCK!
OK, with that out of the way today we will be doing a "partner" WOD
First round
1 person grabs a medicine ball - heavy
1 person grabs a set of dumbbells or kettlebells - heavy
The person with the medicine ball throws it backwards over their head, and lunges to its resting spot - the person with the weights, lunges to the medicine ball as well - then you switch, so the one with the toss becomes the one to lunge with the weights and the one who was lunging with the weights becomes the one to toss the medicine ball - you do this with your partner for a 400m round - of course as quick as possible.
800m run
Second round
Same medicine ball as you used for your over head toss, this time you and your partner run the 400m while tossing the ball back and forth - the ball must be thrown to your partner within 2 steps of catching the ball. Honor system on the penalties for this round - if you drop the ball, it is 6 partner push ups for every drop. If you do not throw the ball within 2 steps, it is 5 burpees as the penalty, done together. The penalties will be completed at the end of the run. Again, as quick as possible.
Yeah, this is going to be a fun one, of course your coaches will complete a team if there is an odd man out. So, with any luck, you will get to see me post that after the 3rd time in the day I wanted to kill myself for the design of this one. :0)
OK, with that out of the way today we will be doing a "partner" WOD
First round
1 person grabs a medicine ball - heavy
1 person grabs a set of dumbbells or kettlebells - heavy
The person with the medicine ball throws it backwards over their head, and lunges to its resting spot - the person with the weights, lunges to the medicine ball as well - then you switch, so the one with the toss becomes the one to lunge with the weights and the one who was lunging with the weights becomes the one to toss the medicine ball - you do this with your partner for a 400m round - of course as quick as possible.
800m run
Second round
Same medicine ball as you used for your over head toss, this time you and your partner run the 400m while tossing the ball back and forth - the ball must be thrown to your partner within 2 steps of catching the ball. Honor system on the penalties for this round - if you drop the ball, it is 6 partner push ups for every drop. If you do not throw the ball within 2 steps, it is 5 burpees as the penalty, done together. The penalties will be completed at the end of the run. Again, as quick as possible.
Yeah, this is going to be a fun one, of course your coaches will complete a team if there is an odd man out. So, with any luck, you will get to see me post that after the 3rd time in the day I wanted to kill myself for the design of this one. :0)
Saturday, April 25, 2009
Sunday 26, April 2009
Is it already Sunday????
Well, same as last week - we have a lot of events coming up, so lets do a little more training for them.
Today, you have a choice (do we really want to call it that)
5k
or
10k
Yeah Alena, thank you for the choice... You are so kind - heehee!!
See you all tomorrow!
Well, same as last week - we have a lot of events coming up, so lets do a little more training for them.
Today, you have a choice (do we really want to call it that)
5k
or
10k
Yeah Alena, thank you for the choice... You are so kind - heehee!!
See you all tomorrow!
Friday, April 24, 2009
Saturdday 25, April 2009
Happy weekend everyone!!!
5 x
15 kettle bell swings 24kg
15 pull ups
15 GHD sit ups
400m run
Nice explosive hips on the kb swings, solid form on your pull ups, nice form on your GHD sit ups, and a good sprint on each 400m run (don't expect a sprint the entire 400, just be sure to hit one on each run).
For those of you who signed up for the runs and climbs we have coming up, get in touch with me ASAP - we need to finalize all the teams, travel, food etc.
745-5144 cell
alena@battleborncrossfit.com
Thanks guys!!!!
5 x
15 kettle bell swings 24kg
15 pull ups
15 GHD sit ups
400m run
Nice explosive hips on the kb swings, solid form on your pull ups, nice form on your GHD sit ups, and a good sprint on each 400m run (don't expect a sprint the entire 400, just be sure to hit one on each run).
For those of you who signed up for the runs and climbs we have coming up, get in touch with me ASAP - we need to finalize all the teams, travel, food etc.
745-5144 cell
alena@battleborncrossfit.com
Thanks guys!!!!
Thursday, April 23, 2009
Friday 24, April 2009
Finish the "work week" out with the movements we did not hit to much this week.
500m row
21 strict press 50kg
500m row
21 push press 50kg
500m row
21 split press 50kg
Great strength cardio WOD!
500m row
21 strict press 50kg
500m row
21 push press 50kg
500m row
21 split press 50kg
Great strength cardio WOD!
Wednesday, April 22, 2009
Thursday 23, April 2009
Was wondering what we should do today, and decided we need to do deadlifts.
5-5-5/5
Meaning take 3-4 warm up sets of 5, this depending on how your weight is progressing, your back alignment is, and use these warm up sets to get you to your final set of 5 heavy. These last 5 will be your max weight and effort.
To finish our daily WOD we will end it with Snake Eyes - the two movements will be
Plate cleans and
One arm dumb bell lunges
So, the total will always equal 11 - you will do 1 plate clean and 10 lunges on down to 10 plate cleans and 1 lunge.
5-5-5/5
Meaning take 3-4 warm up sets of 5, this depending on how your weight is progressing, your back alignment is, and use these warm up sets to get you to your final set of 5 heavy. These last 5 will be your max weight and effort.
To finish our daily WOD we will end it with Snake Eyes - the two movements will be
Plate cleans and
One arm dumb bell lunges
So, the total will always equal 11 - you will do 1 plate clean and 10 lunges on down to 10 plate cleans and 1 lunge.
Tuesday, April 21, 2009
Wednesday 22, April 2009
Going to do a shorter metcon today - shorter for me :0)
4 movement tabata - total 16 minutes
Burpees
Rowing
Long jumps - or a broad jump if you like
Pull ups
We will perform this in a circuit style - Your score will be your lowest round of all 4 movements combined. Calories on the rower.
YAY - WE LOVE TABATA'S AS MUCH AS WE LOVE ALENA! HaaaaHaaaa!!!!!
4 movement tabata - total 16 minutes
Burpees
Rowing
Long jumps - or a broad jump if you like
Pull ups
We will perform this in a circuit style - Your score will be your lowest round of all 4 movements combined. Calories on the rower.
YAY - WE LOVE TABATA'S AS MUCH AS WE LOVE ALENA! HaaaaHaaaa!!!!!
Monday, April 20, 2009
Tuesday 21, April 2009
Good day to you all!
AMRAP (as many rounds as possible) in 20 minutes of
5 Thrusters
7 Hang power cleans
10 Sumo dead lift high pulls
at 42.5kg
See Jay, I told you it was something to do with sumo's, and hang cleans. :-)
Thanks for a great Monday everyone - your all amazing!
AMRAP (as many rounds as possible) in 20 minutes of
5 Thrusters
7 Hang power cleans
10 Sumo dead lift high pulls
at 42.5kg
See Jay, I told you it was something to do with sumo's, and hang cleans. :-)
Thanks for a great Monday everyone - your all amazing!
Sunday, April 19, 2009
Monday 20, April 2009
YAY - Spring Break is over, my peoples will be back in the gym hitting it hard! :0)
5x
1 minute wall balls - 20lb ball
1 minute box jumps - 24in box (stupid 24 inch box)
400 m run (push yourself on these runs - lets set some personal goals for a time to get your run done in - always strive to better that time)
Total time = your score
With the new clock, (which freaking RULES) we can all watch and time our own minutes for the wall ball and box jumps. If you need a rest take it at the end of a round, your call but will be added into your total time.
5x
1 minute wall balls - 20lb ball
1 minute box jumps - 24in box (stupid 24 inch box)
400 m run (push yourself on these runs - lets set some personal goals for a time to get your run done in - always strive to better that time)
Total time = your score
With the new clock, (which freaking RULES) we can all watch and time our own minutes for the wall ball and box jumps. If you need a rest take it at the end of a round, your call but will be added into your total time.
Sunday 19, April 2009
Got a lot of events to train for...
Today, training for the Legacy Climb
We will be running stairs at Lawlor Events Center - please either meet me at the gym at 9:00am, or 4:00pm (depending on which class you come to), or meet at the bottom of the stairs of Lawlor at 15 minutes after the hour.
Today, training for the Legacy Climb
We will be running stairs at Lawlor Events Center - please either meet me at the gym at 9:00am, or 4:00pm (depending on which class you come to), or meet at the bottom of the stairs of Lawlor at 15 minutes after the hour.
Friday, April 17, 2009
Saturday 17, April 2009
Happy weekend CrossFitters!!!
Tabata today - nice and sweet 4 movement 16 minutes total...
Jumping squats
Sit ups
Jumping lunges
Pull ups
As always FMP at 10:30 for those of you who are interested. If not, see you at 9am :-)
Tabata today - nice and sweet 4 movement 16 minutes total...
Jumping squats
Sit ups
Jumping lunges
Pull ups
As always FMP at 10:30 for those of you who are interested. If not, see you at 9am :-)
ATTENTION!!!!
Sunday's Burpee mile has been postponed to next week.
This was the workout Jay had picked for his birthday, and he is in a jits seminar this weekend, sooooo....
Instead we will be running stairs at UNR. We have the Climb The Legacy coming up quickly, so lets run some stairs!
ALSO ON THAT NOTE - we are registered on the Climb The Legacy page - if you have signed up on the sheet, and are still running the stairs with us go to the page and register as part of our team. :-)
This was the workout Jay had picked for his birthday, and he is in a jits seminar this weekend, sooooo....
Instead we will be running stairs at UNR. We have the Climb The Legacy coming up quickly, so lets run some stairs!
ALSO ON THAT NOTE - we are registered on the Climb The Legacy page - if you have signed up on the sheet, and are still running the stairs with us go to the page and register as part of our team. :-)
Thursday, April 16, 2009
Friday 16, April 2009
Whoooooaaaaa it has been a week.
Two new hero WOD's, a nightmare push up workout, and our Paleo challenge Fight Gone Bad. Today I would love to say it is going to be "easy", but anything with burpees is not what I would call "easy", nor have I ever come a CrossFit WOD that has been "easy".
From the main site we have the pretty
3x
Run 400m
21 burpees
500m row
Sorry Brant, I know we were going to do "Deadweight", but I think any weighted exercises or more pull ups would be over doing it today. When you get back, we are all over it - just like today's original WOD "Sam".
Two new hero WOD's, a nightmare push up workout, and our Paleo challenge Fight Gone Bad. Today I would love to say it is going to be "easy", but anything with burpees is not what I would call "easy", nor have I ever come a CrossFit WOD that has been "easy".
From the main site we have the pretty
3x
Run 400m
21 burpees
500m row
Sorry Brant, I know we were going to do "Deadweight", but I think any weighted exercises or more pull ups would be over doing it today. When you get back, we are all over it - just like today's original WOD "Sam".
Wednesday, April 15, 2009
Thursday 16, April 2009
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump 30 reps,
115 pound Push Press 20 reps (52kg)
30 Pull-ups
Post rounds completed to comments.
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
Worried about your vitamin and mineral intake?
Back to Nature Food Really is the Best Supplement
Fruits and vegetables are the vitamin and mineral supplements nature intended! Think about it: Before GNC, people obtained the nutrients their bodies needed from actual foods. And because those nutrients (think vitamins A, B, and C) are naturally found in foods, your body is typically able to absorb them better than from a pill.
So if you're looking to boost your vitamin A intake, try a fresh tomato, which is just bursting with it, or have a handful of baby carrots, which are loaded with beta carotene (which your body converts to vitamin A). Citrus fruits are great sources of vitamin C, as is broccoli, which also has folic acid and calcium too! Potassium is found in so many different fruits and vegetables, most famously bananas and potatoes. Green, leafy veggies contain plenty of B vitamins. And don't forget all that heart-healthy fiber you'll find in fruits and vegetables.
Go Bold
While browsing your grocery's produce aisles, be on the lookout for fruits and vegetables in bold, vibrant colors. Bright red, orange, yellow, purple, blue, and dark green fruits and vegetables are the richest in nutrients, especially those powerful disease-fighting antioxidants. So fill up that shopping basket with lots of color — you can't beat the fresh flavor either!
Fruits and vegetables are the vitamin and mineral supplements nature intended! Think about it: Before GNC, people obtained the nutrients their bodies needed from actual foods. And because those nutrients (think vitamins A, B, and C) are naturally found in foods, your body is typically able to absorb them better than from a pill.
So if you're looking to boost your vitamin A intake, try a fresh tomato, which is just bursting with it, or have a handful of baby carrots, which are loaded with beta carotene (which your body converts to vitamin A). Citrus fruits are great sources of vitamin C, as is broccoli, which also has folic acid and calcium too! Potassium is found in so many different fruits and vegetables, most famously bananas and potatoes. Green, leafy veggies contain plenty of B vitamins. And don't forget all that heart-healthy fiber you'll find in fruits and vegetables.
Go Bold
While browsing your grocery's produce aisles, be on the lookout for fruits and vegetables in bold, vibrant colors. Bright red, orange, yellow, purple, blue, and dark green fruits and vegetables are the richest in nutrients, especially those powerful disease-fighting antioxidants. So fill up that shopping basket with lots of color — you can't beat the fresh flavor either!
Wednesday 15, April 2009
SOOORRRRYYYY about the lateness/earliness of the posting. an not wait to get the stupid pc at the gym up and running.
Today, we have a push up routine that should kick our butts! Adam showed me a few of these 1 I had never seen, a few I had never tried.
Push-up fun
25 wall balls
10 meter jumping push ups
25 box jumps
10 meter jumping push ups
25 wall balls
10 meter spider man push ups
25 box jumps
10 meter 1 legged push ups
25 wall balls
Today, we have a push up routine that should kick our butts! Adam showed me a few of these 1 I had never seen, a few I had never tried.
Push-up fun
25 wall balls
10 meter jumping push ups
25 box jumps
10 meter jumping push ups
25 wall balls
10 meter spider man push ups
25 box jumps
10 meter 1 legged push ups
25 wall balls
Monday, April 13, 2009
Tuesday 14, April 2009
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
So everyone knows, when a new HERO WOD is posted all regularly scheduled WOD's go out the window, and we do our best to complete the main site HERO WOD in honor of a fellow fallen warrior!
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
So everyone knows, when a new HERO WOD is posted all regularly scheduled WOD's go out the window, and we do our best to complete the main site HERO WOD in honor of a fellow fallen warrior!
Sunday, April 12, 2009
Monday 13, April 2009
Today is week 6 of our 9 week Paleo challenge. YAY!!!
Fight Gone Bad
3 x
1 min of each movement with a 1 minute rest between rounds...
Rowing (for calories)
Wall ball - 20 lbs
Sumo dead lift high pull - 35kg
Box jumps - 20 in box
Push press - 35kg
your score is your total number of reps for each round, plus total number of calories on rowing, for your Total Score...
Fight Gone Bad
3 x
1 min of each movement with a 1 minute rest between rounds...
Rowing (for calories)
Wall ball - 20 lbs
Sumo dead lift high pull - 35kg
Box jumps - 20 in box
Push press - 35kg
your score is your total number of reps for each round, plus total number of calories on rowing, for your Total Score...
Saturday, April 11, 2009
Sunday 12, April 2009
HAPPY EASTER!!!
I just wanted to let you ALL know, that I am sitting here in front of my laptop, thinking about each and every person who comes to BBCF, and how amazing you are. I thank you all for sharing a part of you with me day in and day out. I believe I am one of the luckiest people to have fallen into BattleBorn CrossFit, and found the most inspiring, dedicated, amazing people I have ever met.
I want you all to look at yourself in the mirror, or take a second and reflect - that as much as you say "thanks" to me, or what a "good" job I am doing - it is NOTHING without YOU!!!
Thanks guys, I LOVE YOU all!
I just wanted to let you ALL know, that I am sitting here in front of my laptop, thinking about each and every person who comes to BBCF, and how amazing you are. I thank you all for sharing a part of you with me day in and day out. I believe I am one of the luckiest people to have fallen into BattleBorn CrossFit, and found the most inspiring, dedicated, amazing people I have ever met.
I want you all to look at yourself in the mirror, or take a second and reflect - that as much as you say "thanks" to me, or what a "good" job I am doing - it is NOTHING without YOU!!!
Thanks guys, I LOVE YOU all!
Saturday 11, April 2009
FIRST ANNUAL BATTLEBORN CROSSFIT EASTER EGG HUNT!!!!!!!
YAY - so, easy find 2 eggs - perform the workout in each of your eggs.
:0)
YAY - so, easy find 2 eggs - perform the workout in each of your eggs.
:0)
Thursday, April 9, 2009
Friday 10, April 2009
So, ending the week with a bang of a team WOD.
With a lot of input from Justin (thanks Justin we miss you not being here daily) we have
Final 4 (in honor of the NCAA basketball finals -of course)
4 rounds with a 4 person team of
Team member #1 does 3 full UCLA's - starting at the wall, touching the top of the ladder, back to the wall, then to the middle of the ladder, back to the wall, end of the ladder, back to the wall, and finally to the garage door and back. This is equal to 1 full UCLA.
Team member #2 is doing wall sits the entire time #1 is running.
Team member #3 is doing plank push up holds - bottom position the entire time #1 is running.
Team member #4 is doing wall ball taps the entire time #1 is running.
Once tm #1 is done, he/she will run over touch tm #2, tm #2 will run over and touch tm #3, whole will run and touch tm #4, who then becomes team member #1. Whoever you touch, that is your next position - except for the last person who becomes #1. After each person on the team has been each position, that is a completed round, and you get a 1 min rest.
If the team is short a person, or even two, you will still do each position as a team, and it will be based on the time it takes one of you on your team to perform the 3 UCLA's, (about 1:15 to 1:30).
Yeah long post for a great WOD!!!
With a lot of input from Justin (thanks Justin we miss you not being here daily) we have
Final 4 (in honor of the NCAA basketball finals -of course)
4 rounds with a 4 person team of
Team member #1 does 3 full UCLA's - starting at the wall, touching the top of the ladder, back to the wall, then to the middle of the ladder, back to the wall, end of the ladder, back to the wall, and finally to the garage door and back. This is equal to 1 full UCLA.
Team member #2 is doing wall sits the entire time #1 is running.
Team member #3 is doing plank push up holds - bottom position the entire time #1 is running.
Team member #4 is doing wall ball taps the entire time #1 is running.
Once tm #1 is done, he/she will run over touch tm #2, tm #2 will run over and touch tm #3, whole will run and touch tm #4, who then becomes team member #1. Whoever you touch, that is your next position - except for the last person who becomes #1. After each person on the team has been each position, that is a completed round, and you get a 1 min rest.
If the team is short a person, or even two, you will still do each position as a team, and it will be based on the time it takes one of you on your team to perform the 3 UCLA's, (about 1:15 to 1:30).
Yeah long post for a great WOD!!!
Wednesday, April 8, 2009
Thursday 9, April 2009
OK, so even though the weather is a little crappy we are still going to face it today!
CrossFit is to train for the unexpected!!!
4x
400m run
200-400 jump ropes (I say 200-400, for the intermediate vs. advanced)
400m row
So, be prepared for a little chill, then a lot of warm up. :0)
CrossFit is to train for the unexpected!!!
4x
400m run
200-400 jump ropes (I say 200-400, for the intermediate vs. advanced)
400m row
So, be prepared for a little chill, then a lot of warm up. :0)
Tuesday, April 7, 2009
Wednesday 8, April 2009
Today is a new spin on tabata - it's kinda like Tabata Something Else (being that it is 4 movements) but not really. Hee Hee
Tabata here we come....
Box jumps 20 inch box
Mountain climbers
Weighted v-twists 20 lb medicine ball or heavier with kettle bells (this would be like a v-up sit up, but with a medicine ball twisting side to side touching the ball to the opposite side, feet of the ground really engaging your stability muscles -core)
Burpees
YEAH - we love Alena and her crazy tabatas
Tabata here we come....
Box jumps 20 inch box
Mountain climbers
Weighted v-twists 20 lb medicine ball or heavier with kettle bells (this would be like a v-up sit up, but with a medicine ball twisting side to side touching the ball to the opposite side, feet of the ground really engaging your stability muscles -core)
Burpees
YEAH - we love Alena and her crazy tabatas
Monday, April 6, 2009
Tuesday 7, April 2009
Strength today - little different than our normal pattern.
Back squats
5-5-5-5-5
Over head squats
3-3-3-3-3
So, with this workout you want to hit your back squats heavy, but not to the point of failure/fatigue. Save a little in the tank for your over head squats - these are a good form lift, so go light enough to make sure your depth is right, and shoulders locked tight.
Tabata is coach's choice :0)
Back squats
5-5-5-5-5
Over head squats
3-3-3-3-3
So, with this workout you want to hit your back squats heavy, but not to the point of failure/fatigue. Save a little in the tank for your over head squats - these are a good form lift, so go light enough to make sure your depth is right, and shoulders locked tight.
Tabata is coach's choice :0)
Sunday, April 5, 2009
Monday 6, April 2009
GOOD MONDAY to you all!!!!
"Nicole"
AMRAP in 20 minutes
400m run
Max reps of pull ups (meaning every time your drop you run - jumping pull ups - every time you stop YOU RUN)
Score = how many 400's and pull ups you do in 20 minutes.
"Nicole"
AMRAP in 20 minutes
400m run
Max reps of pull ups (meaning every time your drop you run - jumping pull ups - every time you stop YOU RUN)
Score = how many 400's and pull ups you do in 20 minutes.
Friday, April 3, 2009
Saturday 4, April 2009
Let's start the weekend off with a nice double movement metcon.
10x (last time we did this it was 12 times) :) see I take it easy on you guys.
1 min row for meters
1 min push ups for reps
Your score will be the combined total of both movements for the full 20 minutes.
10x (last time we did this it was 12 times) :) see I take it easy on you guys.
1 min row for meters
1 min push ups for reps
Your score will be the combined total of both movements for the full 20 minutes.
Thursday, April 2, 2009
Friday 3, April 2009
Happy Friday - happy Paleo Pizza day!!!!
Today's WOD should be a good one to get your shoulders burning, your heart rate up and your tummy ready for some grubbing!!!
3x
5 strict press
10 push press
15 split press
800 m run
weight is 42.5kg - if this seems to light for you bump it up, just make sure you can finish the rotation!
See you all in the box - oh, and Jay I am working on your comment box!
Today's WOD should be a good one to get your shoulders burning, your heart rate up and your tummy ready for some grubbing!!!
3x
5 strict press
10 push press
15 split press
800 m run
weight is 42.5kg - if this seems to light for you bump it up, just make sure you can finish the rotation!
See you all in the box - oh, and Jay I am working on your comment box!
FRIDAY REMINDER - PALEO PIZZA NIGHT
JUST A REMINDER TOMORROW NIGHT IS
PALEO PIZZA NIGHT AT THE BBCF!!!!
COME ONE COME ALL BRING YOUR FRIENDS, FAMILY, ENJOY THE 6:00PM WOD, AND BRING YOUR FAVORITE PALEO PIZZA OR DISH!!!
YAY LOVING LIFE IN THE BBCF!
PALEO PIZZA NIGHT AT THE BBCF!!!!
COME ONE COME ALL BRING YOUR FRIENDS, FAMILY, ENJOY THE 6:00PM WOD, AND BRING YOUR FAVORITE PALEO PIZZA OR DISH!!!
YAY LOVING LIFE IN THE BBCF!
Wednesday, April 1, 2009
Thursday 2, April 2009
Classic WOD today
"Diane"
21-15-9
Deadlifts - 102.5kg
Handstand Push-up
Woooowoooo!
"Diane"
21-15-9
Deadlifts - 102.5kg
Handstand Push-up
Woooowoooo!
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