Battle Born CrossFit WOD

Thursday 2, Febuary 2012

2012-02-02T15:10:00.000-08:00

Skill:

Turkish get ups

Strength:

OHS

3-3-3-3-3

Metcon:

3x
100 double unders
7 deadlifts 120/80kg
14 burpees

Quick and tooooo the point!

Wednesday 1, February 2012

2012-02-02T15:08:00.000-08:00

Skill:

Turkish get ups

Strength:

Back squats

5-5-5-3-2-5

Metcon:

Fight Gone Bad

3x
1 min at each movement for a total score

Row (calories)
Wall ball 20/16
SDHP 35/25kg
Box jumps 20in
Push press 35/25kg
REST

Wednesday 1, February 2012

2012-01-31T23:45:00.000-08:00

BE HERE TODAY IF ANY DAY!!!!

AWESOME BENCH MARK COMING YOUR WAY!

BEEN 6 MONTHS SINCE WE HAVE DONE IT, SO ESPECIALLY ALL MY NEW FOLKS, GET YOUR BOOTY IN HERE FOR SOME 3 ROUND 5 MINUTE MAGIC!

Tuesday 31, January 2012

2012-01-31T23:42:00.000-08:00

Skill:
Turkish get ups

Strength:

Strict press

5-5-5-3-2-5

Metcon:

B2B tabata squats
800m run
B2B tabata squats
800m run

Legs hurt, might feel like jello, looks like your tip toeing through the rose garden, careful the curb gives you wobble leg!

Monday 30, January 2012

2012-01-31T23:39:00.001-08:00

"Desforges"

Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

--------------------------------------------------------------------------------

Saturday 28, January 2012

2012-01-30T19:07:00.000-08:00

200m run
50 of the following
Hollow rocks
Wall balls
Push ups
GHD sit ups
400m run
40 of the above
600m run
30 of the above
800m run
20 of the above
1200m run
10 of the above
1 mile run!!!

The 9 Big Butt Reasons

2012-01-27T16:16:00.000-08:00

Complimetns of John Mariati! Thanks John!!

The other day I was talking to somebody about food and why you shouldn’t eat certain things. And I was about half-way into my usual explanation about foreign proteins and anti-nutrients and sugars and such when she stopped me short. “Yeah, yeah, yeah,” she said, “now give me the big butt reason.” I looked at her a little puzzled. And she said,”you know, why shouldn’t I eat something because it will make my butt big. That’s a reason I can really understand and stay with.”

So here goes The 9 Big Butt Reasons for eating certain foods and certain types of foods.

1. Why should I not drink soda? First (logically) there is too much sugar in them and the chemicals used to make soda leach calcium from your bones. BBR (Big Butt Reason): Too much sugar gives you too many calories and causes you to want even more sugar and makes your butt big(ger).

2. What about diet soda? First the artificial sweeteners are just chemicals and not good for you and your brain does not recognize the difference between fake sugar and the real thing, so you still release insulin and store fat. BBR: The more you drink the more you want and you want sugar even if you aren’t getting it so you eat more other crap to get it and that makes your butt big(ger).

3. You say not to eat gluten and wheat…why not? First there is the whole story about lectins and other proteins and the allergic reactions many people have with gluten but I won’t go there now (let me know if you need to hear this again). BBR: The gluten and wheat create an insulin reaction like sugar and cause you to eat more and more often , not to mention the calorie dense nature of the food makes it easy to over eat and that makes your butt big(ger).

4. Sugar? No Sugar? First it is addictive like crack or heroin or nicotine and the more you eat the more you want. BBR: it creates over time an insulin resistance that makes it harder and harder to lose weight because you aren’t processing sugar efficiently except to store it as fat and that makes your butt big(ger).

5. No pasta, no bread, no rice, no cake or pie, and no grains? First (after re-reading the gluten thing above) your digestive system does not process these foods in an efficient manner, they have almost no micro-nutrient value, and you can easily pile on more calories than you need. BBR: you eat too much, too often, and with no intention and that makes your butt big(ger).

6. No Processed food? First if it came out of a box it came out of a factory and it has been created to last a long time on the grocery shelf and will do the same thing in your body. BBR: there is little to no nutrient value except in the chemicals they put back in so you are eating calories that won’t increase your health and that makes your butt big(ger).

7. No peanut butter? No legumes, peas, beans? First (see the gluten thing above again) the allergic reaction many of us have and don’t realize it, the proteins are indigestible, the sugars create the same havoc with your insulin as the above. BBR: makes is hard for your digestive system to work properly, puts little holes in your intestines to let the proteins out and messes with your immune system and makes your butt big(ger).

8. No Alcohol? First sugar (see all the stuff before this) and gluten (beer) and then there is the toxic nature of alcohol in general and the ill effects it may have on your liver. BBR: if your liver isn’t working right it makes it hard to process sugar correctly, alcohol and most mixers we put alcohol into are full of sugar so you drink too many calories and that makes your butt big(ger).

9. No dairy? First your body does not have all the necessary tools to process lactase after the age of 2, it is more efficient to get calcium from other sources other than the chemicals producers have to add back in after pasteurization and the milk sugars and proteins act in your body like all the things we have already discussed. BBR: too many calories, too easy to eat too much of it, and that makes your butt big(ger).

The BBR bottom line? It is too easy to Over-eat these foods. They are calorie dense and nutrient weak, chemically dense and crowded with things your body was never meant to absorb, let alone try to process into a healthy body. On one hand the formula is simple…eat too many calories and it makes your butt big(ger). You can never exercise your way skinny. On the other hand the type of calories does matter…1500 calories of sugar will react differently in your body than 1500 calories of vegetables. Sugar provides no micronutrients and Vegetables are the best source of micronutrients.

The Standard American Diet consists of 60% processed food (CRAP in a box and yes this includes “diet” food, specially designed foods for weight loss), 30% meat, 5% white potatoes and rice, 5% vegetables. If you eat like this your butt will get big(ger). You should be eating something like 60% veggies, 30% meat, 10% or more fat (nuts, seeds, olives, avocados and the likes). If you do your butt won’t get bigger and if you add some exercise in your butt might even get smaller. And after all, isn’t that the real question you were asking anyway?

Namaste

John

“Teaching Focus, Inspiring Transformation”

www.martialartsnevada.com

THIS SUNDAY

2012-01-27T16:03:00.002-08:00

Class will be held at 8am, NOT 9am.

Only this Sunday!!!!

Friday 27, January 2012

2012-01-27T16:03:00.000-08:00

Ahhhhh so many guesses as to what today would be.

We had a lot of people guess after last week it would be burpees. As much as I enjoy burpees (yeah that was a lie), it is most certinally not burpees.

What week would be complete with out the original Death by WOD?

Death by Pull ups

Thursday 26, January 2012

2012-01-27T16:01:00.000-08:00

Almost done with our death week...
We couldnt have a death week with there not being one of my favorite lifts -

Death by Hang Cleans
42.5/30kg

How many minutes can you go for? Try the hook grip, helps to relieve a little of the fore arm shot feeling.

2012-01-26T08:50:00.000-08:00

INVICTUS

Out of the night that covers me, Black as the Pit from pole to pole, I thank whatever Gods may be For my unconquerable soul.

In the fell clutch of Circumstance I have not winced nor cried aloud. Under the bludgeonings of Chance My head is bloody, but unbowed.

Beyond this place of wrath and tears Looms but the Horror of the shade, And yet the menace of the years Finds, and shall find me, unafraid.

It matters not how strait the gate, How charged with punishments the scroll, I am the master of my fate: I am the captain of my soul.

William Henley 1875

Wednesday 25, January 2012

2012-01-26T08:48:00.000-08:00

You know me, and loving those Death By workouts.
I'm not sure if it is a name thing I like so much, or just the sheer determination to complete something as taxing on your body... none the less, I LOVE DEATH BY week!

Strength:

Back squats

5-5-5-3-2-5

Metcon:

Death by 20m sprints

(you get it - run)

Gotta Love Our Navy SEAL teams!!!

2012-01-25T09:41:00.000-08:00

MOGADISHU, Somalia (AP) — U.S. Navy SEALs parachuted into Somalia under cover of darkness early Wednesday and crept up to an outdoor camp where an American woman and Danish man were being held hostage. Soon, nine kidnappers were dead and both hostages were freed.

President Barack Obama authorized the mission by SEAL Team 6 two days earlier, deploying the same unit that killed Osama bin Laden last year. Minutes after the president gave his State of the Union address to Congress he was on the phone with the American's father to tell him his daughter was safe.

The Danish Refugee Council confirmed the two aid workers, American Jessica Buchanan and Poul Hagen Thisted, a Dane, were "on their way to be reunited with their families."

Buchanan, 32, and Thisted, 60, were working with a de-mining unit of the Danish Refugee Council when gunmen kidnapped the two in October.

The raiders came in quickly, catching the guards as they were sleeping after having chewed the narcotic leaf qat for much of the evening, a pirate who gave his name as Bile Hussein told The Associated Press by phone. Hussein said he was not present at the site but had spoken with other pirates who were, and that they told him nine pirates had been killed in the raid and three were "taken away."

The hostage rescue was carried out by the same SEAL unit behind the operation in Pakistan last May that killed bin Laden, two U.S. officials said on condition of anonymity to discuss the operation. It was not clear if any members participated in both operations. The unit is the Naval Special Warfare Development Group, also known as SEAL Team 6.

One official said that the team parachuted into the area before moving on foot to the target. The raid happened near the Somali town of Adado.

Tuesday 24, January 2012

2012-01-24T22:39:00.001-08:00

Strength:

Deadlifts

5-5-5-3-2-5

Metcon:

Death by Kettlebells

32/24kg

Ohhhhh how I love Death by workouts!!!

Monday 23, January 2012

2012-01-24T22:38:00.000-08:00

REMEMBER!!!! I dont program monday anymore, you can always thank Coach Travis! :-)

Skill:

Kettlebell swings

Strength:

Push Press
3-3-3-3-3

Metcon:

Filthy Fifty

50 of each of the following movements

Box jumps 20in
Jumping pull ups
KB swings 24/16kg
Walking lunges
Knees to elbows
Push press 20/15kg
Back extensions
Wall balls 20/16lb
Burpees
Double unders

Saturday 21, January 2012

2012-01-22T22:01:00.000-08:00

Well, as I said before the WOD began, "its an easy Saturday."
Of course what I meant, was in line with our normal 50 min grinder WOD's, this was easy.
Haha, not easy as in workout.

"Kelly"

5x
400m run
30 wall balls
30 box jumps 24in

Friday 20, January 2012

2012-01-20T18:25:00.000-08:00

Strength:

Back squats

5-5-5-3-2-5

Metcon:

Thanks Northwest CrossFit

"Bakers Dozen"

7 min AMRAP
13 OHS 40/20kg
13 bar facing burpees
13 toes 2 bar

Rest 2 mins

7min AMRAP
13 SDHP 40/20kg
13 wall balls
13 double unders

Thursday 19, January 2012

2012-01-20T18:21:00.000-08:00

Strength:

Bench press

5-5-5-3-2-5

Metcon:

5x
5 muscle ups
10 power cleans 60/40kg
200m sprint

Wednesday 18, January 2012

2012-01-18T23:07:00.001-08:00

Skill:
Rowing (using the crap out of it this week)

Strength:

Power cleans
3-3-3-3-3

Metcon:

Tabata row - 100m in 20 seconds or penalty for each one missed

Rest 1 min

Tabata push ups

Rest 1 min

Tabata squats

Tuesday 17, January 2011

2012-01-18T07:26:00.000-08:00

Skill:

Rowing

Strength:

Deadlifts
5-5-5-3-2-5

Metcon:
1000m row 10 kb swings 2 burpees
800m row 8 kb swings 4 burpees
600m row 6 kb swings 6 burpees
400m row 4 kb swings 8 burpees
200m row 2 kb swings 10 burpees
32/24kg on swings

And the other side of the coin...

2012-01-18T07:23:00.000-08:00

CrossFit going "mainstream" is reason to rejoice

By Jen Wielgus
Phillyblurbs.com
01/17/2012 10:33 AM

When I first watched the much-ballyhooed Reebok CrossFit commercial -- 2011 Games champ Rick Froning Jr. tweeted the link last Friday; the ad aired during Packers-Giants on Sunday -- I felt like someone plunged an adrenaline needle into my heart. I wanted to run outside and flip my truck down the block. And that's really saying something, considering I'd been sitting at a desk in a stone-silent office for about seven hours straight, and usually, not even a large Starbucks revives me by that point.

It's funny I felt that way, because some people watched the clip and immediately sounded CrossFit's death knell. On Monday, Gawker declared that "CrossFit is dead," lamenting the same kind of "selling out" that indie rock fans did when the likes of Death Cab for Cutie, the Shins and Modest Mouse signed with major labels and started leasing their songs to car companies.

I still like those bands. I'm so mainstream.

And I'm really excited to see CrossFit continuing to explode. I say, bring on the major leagues (a little Pavement lyricism there...of course, I'm told hard-core fans didn't like that album). Because no matter how much "The Sport of Fitness" grows, I know the experience will not change for the little folk who really love it. It will still be a kickass workout within a competitive, but still team-oriented, atmosphere. It will still be the best way to get fit I've ever found.

Every WOD -- Workout of the Day, for those new to the movement -- is what you make of it. Who cares if some giant shoe company is sponsoring the sport? You still have to bust your butt every day to get through the movements and reps written up on the whiteboard, and you still have to earn that feeling of absolute euphoria when you finish. Who cares how many newbies are in your class? The more the merrier, and in fact, the more new people flock to CrossFit, the more good coaches will be needed to teach them how to perform all the skills correctly.

I know some good coaches. They deserve all the clients, and income, they can get.

If people who come into the box aren't "serious," or are just there because it's "cool," they probably won't last long. But even if they do, it isn't going to spoil my WOD. I've got the eye of a crazed tiger when I work out, even if I'm just going for a jog. As in any other sport or even pastime, you get out what you put in. Everyone has different goals and commitment levels. That's life.

I'm almost done. Here's how Gawker's Hamilton Nolan finishes his article:

"Next thing you know Crossfit gyms will be popping up at ever suburban strip mall from here to San Diego, and wealthy stay at home moms will start showing up after their yoga classes, and Jillian Michaels will make a Crossfit DVD, and there will be a Crossfit reality show and some MTV kid will get MADE, into someone who can do 20 pullups. And then there will be the inevitable Under Armour-Reebok- Nike Crossfit sneaker wars, until every Crossfit club is owned and branded, and there will be a pro tour and youth leagues and fashion shoots and celebrity endorsements and doping scandals and cheating.

"And Crossfit will be full of a--holes. Too bad."

And here's my retort:
1) CrossFit boxes have been popping up in strip malls for quite some time, actually. If they don't have strong, organized coaches and good, safe programming, they don't survive. Natural selection, as in any other business.
2) I know quite a few stay-at-home moms who do CrossFit, and they're just as enthusiastic and eager to improve as the fire-breathing young studs.
3) Jillian Michaels probably will do a CrossFit DVD, but she'll pretty much put her face on any product. Don't like it? Don't buy it!
4) I would actually like to get "made" into someone who can do 20 unbroken pullups, but I won't look to anything on TV for inspiration.
5) Sneaker wars and celebrity endorsements and youth leagues haven't killed basketball. People still love it; millions play it every day.
6) There are a-holes everywhere. I just steer clear.

CrossFit / Reebok commercial - I'm sorry its now Reebok CrossFit

2012-01-16T22:38:00.000-08:00

Gawker.com

Crossfit Is Over

By Hamilton Nolan, Jan 16, 2012 1:52 PM

Did you get a chance to do Crossfit when it was still hardcore? Did you get a chance to do 15 body weigh overhead squats followed by 400-yard sprints for time until you puked, or Tabata intervals until you puked, or sled pulling followed by burpees followed by box jumps followed by muscle-ups, until you puked? If you haven't done it already, it's too late. Crossfit is over.

Yeah, it's in a Reebok commercial. Yeah. Not even one of the cool shoe brands. Crossfit was, until now, a sort of underground-ish worldwide cult of mild-mannered regular people who left work and went to some stylishly dirty garage cave gym to morph into INSANE FITNESS FANATIC FREAKS that you wouldn't really want to be around or (god forbid) talk to about working out, but at least they did good workouts, kept it hardcore, not your bullshit Equinox gym personal trainer trapeze yoga shit, you know? At least they did keep it hardcore, so you could overlook their scary level of similarity to a cult, not that this is a topic I want to ever discuss further with any Crossfit aficionados.

And now it's in a Reebok commercial. Next thing you know Crossfit gyms will be popping up at ever suburban strip mall from here to San Diego, and wealthy stay at home moms will start showing up after their yoga classes, and Jillian Michaels will make a Crossfit DVD, and there will be a Crossfit reality show and some MTV kid will get MADE, into someone who can do 20 pullups. And then there will be the inevitable Under Armour- Reebok- Nike Crossfit sneaker wars, until every Crossfit club is owned and branded, and there will be a pro tour and youth leagues and fashion shoots and celebrity endorsements and doping scandals and cheating.

And Crossfit will be full of assholes. Too bad. Time to ask old Santa for a squat rack.

Monday 16, January 2012

2012-01-16T18:05:00.000-08:00

Strength:

Front squats
3-3-3-3-3

Metcon:

Happy Birthday Brandon!!!!
Holy shit this really sucked!

4x
1 pass of lunges length of the gym
16 thrusters 42.5/27.5kg
19 burpees
83 double unders

I thought about singing happy birthday during the last round, but Ummmm nooooo that was not happening.

Sunday 15, January 2012

2012-01-16T17:54:00.001-08:00

Uh oh coach Chandler and Stephanie are in today...

20 min AMRAP
500m row
8 thrusters
16 burpees

Saturday 14, January 2012

2012-01-16T17:52:00.000-08:00

Metcon:

2 rounds
200m overhead walking lunges 20/10kg
At every cone you will find a movement to be completed
After the first round you will complete
7 rounds of
1 min wall ball moving down the line of balls
Then
1 minute of plate push ups
After the 7 rounds or 14 minutes is up, you complete the second round of overhead lunges.

Friday 13, January 2012

2012-01-14T00:50:00.001-08:00

First month of the new year and we already have a Friday the 13th???

Oh well, let's get some of the practiced moves into the Metcon today... No, not rope climbs but bring some long socks for tomorrow, you never know.

Strength:

Deadlifts
5-5-5-3-2-5

Metcon:

12 min AMRAP
10 squat cleans 42.5/27.5kg
20 sit ups
10 pistols

Thursday 12, January 2012

2012-01-14T00:47:00.000-08:00

Close to the end of the week, have we had any pull ups this ask?
Hmmmmm or how about a decent run???
I know some of you say, I can run on my own, but really now do the majority of us realllllllllyyyy run on our own??
No....

Strength:

Over head squats
3-3-3-3-3

Metcon:

3x
800m run
50 pull ups (rule #1 don't do the math)

What is your opinion of Reebok and CrossFit

2012-01-13T18:36:00.000-08:00

Reebok Makes Huge Push Into CrossFit CNBC.com | January 13, 2012 | 09:51 AM EST

In the past couple years, the folks at adidas have done an incredible job bringing the Reebok brand back from the dead following a lack of producing anything special after the $3.8 billion acquisition was approved in January 2006.

Its ZigTech and RealFlex lines have been successful and it got as much as it could out of the toning space before the FTC fined the company for $25 million for unsubstantiated claims related to its EasyTone shoes.

The next step for Reebok is clearly aligning its brand with groundbreaking workout programs. In 2009, the brand launched a workout program called JUKARI with Cirque du Soleil. It failed to garner mass following. For a second attempt, Reebok has aligned itself with an already established workout brand, CrossFit, and hopes to ride the tremendous momentum of the strength and conditioning workout.

“This is the single biggest initiative we’ve focused on,” said Matt O’Toole, Reebok’s chief marketing officer. “This is consistent with our brand point of view. Just like we were part of women’s fitness decades ago, fitness is where we want to be.”

Reebok has quietly built up a steady relationship with CrossFit, which has gone from 18 gyms in 2005 to more than 3,000 gyms today. So far 43 of those gyms have been branded Reebok CrossFit boxes and the brand aims to have more than 150 branded CrossFit gyms by the end of 2012.

The realization that Reebok had to do something came as Reebok employees started buzzing about the workout, which emphasizes big weight and workout speed. Before long, there was a 5,000 square foot gym on Reebok’s Canton, Mass., headquarters that served as the ultimate case study.

“We love the idea of turning fitness into a sport,” O’Toole said.

Reebok’s partnership extended to the CrossFit Games, a competition to find the world’s fittest man and woman on earth. CrossFit signed a broadcast deal with ESPN [ DIS 38.40 -0.33 (-0.85%) ],which led to a much broader reach. Rich Froning, the men’s champ, got a $250,000 prize for winning it all this past year.

Reebok will also fold in the alliance with its bread and butter, making specific shoes and apparel. A Reebok CrossFit box will open on Fifth Avenue in Manhattan in April with a retail location right next to it.

And if America didn’t know about the two partnering up, they will come Sunday, as a clever TV ad, playing off the idea of the box gym, will air for the first time during the NFC Divisional Playoffs.

7 myths we all need to read over and over again about fitness

2012-01-12T11:54:00.000-08:00

The 7 Fitness Myths (i.e. Total B.S.) You Need to Know

Nick Horton Contributor

The fitness industry is full of more lies, myths, and total B.S. than nearly any industry on the planet. Some of these myths are slowly going away, thanks to bastions of reason like Breaking Muscle. But, in most magazines, on the daily talk shows, and even on a lot of the most popular fitness TV shows the information you are hearing is wrong.

I'm not going to go so far as to say people are lying to you. It's just often times the received wisdom, the stuff we've been taught and have picked up along the way, was wrong to begin with. And, since we never thought to question it and no one ever told us different, this misinformation has become part of the collective.

1. Weight training will make women bulky.

True, if the woman is on steroids. Female bodybuilders almost singlehandedly ruined the act of lifting heavy weights for most women in this country by providing a false example.

The average man produces 10 times the amount of testosterone as the average woman. To be truly bulky and "manly" you NEED a lot of testosterone. Without it, you can't be bulky. So, unless you plan to inject yourself with steroids, you have very little to worry about.

If you're concerned about your arms being too big, lose more fat. Don't be afraid of gaining more muscle.

2. Squats are bad for you knees.

I don't know when this myth will die, but not only is it false that squats are bad for your knees, full squats are actually GOOD for your knees. Unfortunately, no matter how much writing and promoting coaches like me do, the general media - and far too many personal trainers - still spout off this nonsense as fact.

Squat deep on every repetition. By deep I mean the top of your thighs should be at least parallel with the ground - preferably lower, if you have any human dignity. Do this, stay on your heels as much as you can while you're at it, and your knees will stay healthy long into old age.

3. Running will make you fit.

To paraphrase Charles Poliquin, "Humans are meant to either sprint or walk long distances."

I might get shot for saying this, but unless you happen to be built like a runner - light weight, slight bone structure - then running (by that I mean "jogging" as exercise, NOT sprinting) will likely cause you more harm than good. That is even truer if you're a woman with wide hips (most women) where the angle of the thigh comes in from the hip bone to the knee bone.

Running is a SPORT. It is not a general fitness activity. Every foot strike is a plyometric exercise and if you aren't properly prepared - via a good fitness program that includes strength training - you WILL suffer an injury. It's just a matter of time. Great runners learn how to be great runners and they do what is necessary to mitigate the downsides.

In the words of Diane Lee, "You don't run to get fit, you need to be fit to run."

4. If you want to lose fat, workout more.

This one is only kind of true. Working out more certainly increases the amount of calories you burned that day. It can give you spikes in metabolism that can last up to 72 hours. And if you do it right, you'll build muscle that itself will raise your metabolism just by existing. But, all of those things miss the point.

Fat loss is ALL about calories in, calories out. I have plenty of male weightlifters who gain upwards of 20 pounds after they've been lifting at our club for a little while. After joining us, their workouts increased, and the intensity of those workouts increased. How did they gain weight?

Because they also increased how much they ate!

It's great to workout more. But if your goal is to lose fat, you MUST control your calories.

5. Cardio is more important for fat loss than weight lifting.

This myth is a derivative of the one above. Cardio is great for health reasons and you WILL burn calories while doing it. However your biggest concern when you are trying to lose weight is muscle loss.

If you lose fat and lose muscle along with it, you have made your future ability to keep the weight off harder.

Less Muscle = Lower Metabolism.

Fat loss programs should be first about controlling the ratio of calories in, calories out and second about doing everything in your power to prevent losing muscle. In my book, that means a good diet combined with a good weight training routine. If you have time for cardio, be my guest, but that comes third!

6. What you eat is as important as how much you eat when you're trying to lose weight.

Your overall health has a lot to do with the quality of the foods that you ingest. But, your overall level of fat does not. As I mentioned above, fat loss is about how many calories are going into and out of your body each day.

There is no getting around the basics of Thermodynamics. If you want to lose fat, you MUST eat fewer calories than you burn. Period. There is no other way unless the laws of physics don't apply to you for some reason...in which case, you can eat whatever you want!

If the calories you eat are also healthy, then you may increase your progress some. You'll certainly increase your health and sense of well-being. But, you can easily get fat eating too much healthy food.

Don't believe me? Just ask a Sumo Wrestler. They eat very healthy food every day, avoid junk food like the plague, and yet are the poster children of obesity.

Calories in, calories out. Period.

7. If you don't feel like crap after a workout, you didn't work hard enough.

This is one for my CrossFit friends. Workouts are workouts. Competitions are competitions. They are not the same. Workouts exist to prepare you to be good in a competition.

Sadly, too many trainees, especially those in the early stages of the beginners phase (not just CrossFit, but everything), think that killing yourself is the goal. They treat every workout like a major national competition where their reputation and thousands of dollars are at stake.

"If I don't work my hardest," they say, "then how will I ever make the progress I want?"

It seems reasonable on the surface...until they injure themselves. If you injure yourself today, what do you think tomorrow’s workout will look like? Working hard is important, but working smart is WAY more important.

And there you have it. Seven fitness myths I encounter all the time. You no longer have any excuses.

Wednesday 11, January 2012

2012-01-11T20:23:00.000-08:00

Strength:

Strict press
5-5-5-3-2-5

Metcon:

5x
5 Deadlifts 120/70kg
5 burpees
5 box jump overs

Tuesday 10, January 2012

2012-01-11T20:22:00.001-08:00

I told you to work on double unders and no one listens....
Haha

Strength:

Snatch
3-3-3-3-3

Metcon:

3x
100 double unders or 300 SINGLES (EWWWWWW)
50 hollow rocks
5 - 4 count push ups
5 STRICT chin ups

Monday 9, January 2012

2012-01-10T06:03:00.000-08:00

Top of the week to you!!!
New year, new you resolutions in play?
Goals set? Personal, physical, spiritual, mentaly?
Write them down, make it visible, accountable, desirable, achievable!

Skill work:

Rope climbs

Strength:

Back squats

Metcon:

21-15-9 200m Sprint

Box jumps
KB swings 32/24kg
Ring dips
200m sprint

BUDDY ROBERTS, OUR VERY OWN SIGNS WITH THE UFC!!!!

2012-01-09T14:17:00.001-08:00

Team Jackson’s Buddy Roberts Signs with UFC

Posted on January 9, 2012 by Damon Martin

Team Jackson/Winkeljohn continues to produce new UFC talent and the latest is middleweight Buddy Roberts, who has signed with the promotion as of Monday.

Roberts manager Ali Abdel-Aziz of Dominance MMA confirmed his signing with the UFC to MMAWeekly.com.

With an 11-2 record, Roberts comes to the UFC with a solid record and lots of experience.

Roberts has competed at both heavyweight and light heavyweight in the past, but will come to the UFC at a much more natural weight class at 185lbs instead.

A trainer as well at Team Jackson/Winkeljohn who runs the kid’s program at the school, last competed in July 2011 when he defeated former King of the Cage champion Tony Lopez.

There’s been no official word on Roberts’ debut, but he’s expected to fill a slot on one of the upcoming cards in the first quarter of 2012.

CONGRATULATIONS BUDDY!!!

Saturday 7, January 2012

2012-01-07T22:05:00.000-08:00

Choice today.... I know, scares the s%$t out of me too.

Dae Han "

Three rounds for time of: Run 800 meters with a 45 pound barbell 15 foot Rope climb, 3 ascents 135 pound Thruster, 12 reps

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

Or....

2 x
800m run
5 muscle ups
5 rope climbs
10 tire flips
15 burpee broad jumps
20 kettlebell swings
25 for the life of me I don't remember what the HELL we did 25 times
30 wall balls
35 box jumps
40 pull ups

Friday 6, January 2012

2012-01-07T21:58:00.001-08:00

Strength:

Bench press
5-5-5-3-2-5

Metcon:

Tabata
Kettlebell swings 32/24kg
Then
Goblet squats 32/24kg
Then
800m sprint

Thursday 5, January 20!2

2012-01-06T17:34:00.000-08:00

Strength:

Power cleans
3-3-3-3-3

Metcon:

5x
10 HSPU
10 squat cleans (see weight percentage for RX'd)
10 pull ups

2012-01-04T20:31:00.000-08:00

Find Your Authentic Self by Setting Unreasonable Goals

Becca Borawski Managing Editor

There is no way in January of 2010 I would have written on my annual goal list, “Move to Portland, Oregon.” In fact in June of 2010 I signed a two-year lease on my apartment in Los Angeles. Within five months of that, I decided I was moving to Portland.

Which is why I am writing you today – to share the concept of having a commitment to your goals, but leaving space for new goals to appear and provide happiness. Having concrete goals is an excellent way to test their resonance in your soul and to lead you into action, where you might find even bigger and brighter goals. The more unreasonable the goal, the bigger the impact on your life.

I rarely make “resolutions,” but I do sit down and make a list of goals for the year. And here’s the reality: I can sit down today and make my goal list for 2012. Some of it may never come true and some of it will undoubtedly happen. What matters most is not that the actual goals happen – bigger and better things might appear in my life – what matters is I am taking action and living into my dream of who I am.

This is my actual goal list from January of 2010:

You can see I chose a variety of goals: physical, personal, and business related. I also put down in bullet points some details for each goal. What you can’t see here is that I took some of these goals and broke them out into full-fledged action lists following the SMART guidelines (which I will go over in another article). It’s all very by-the-book, but mostly not too exciting or too daring.

My success rate with these goals was also not too exciting. I don't believe the two are unrelated. I did butterfly pull-ups for a while. I never got my muscle-up. I still can’t swim. The most "unreasonable" things on my list were learning to swim and travelling overseas.

So what goals did I reach and how did they affect me? I did pay off my credit card and I did travel overseas to Nepal - a trip that changed my life. I find no coincidence in the most "unreasonable" goal on my list being the one that elicited the most personal growth. It turns out not a lot of people travel to Nepal on their own, but to me it made sense and had to be done. Deciding to travel overseas called me into action, from deep in my soul. It was a lot of work to organize my trip and a lot of money, but I felt compelled to do it because it was something I truly wanted.

And the experience changed me. I came home from Nepal and decided I wanted to be a writer and live in Oregon. I ditches the goal list and instead started regularly taking writing classes, started two websites, and travelled to Portland every couple months to begin networking. By the middle of 2011 I had a job offer on the table and was packing my apartment.

So, why are you making a list, you’re asking – if I’m just going to tell you to ditch it all? Make a list because it is everything you are passionate about in your life. Make a list containing items that light your soul. Pursue your list with everything you’ve got. If you find yourself not pursuing something on your list, maybe you don’t really want it. Maybe it’s not what is authentically you.

Be open to the idea your list means nothing. It means nothing if you accomplish none of it. And it means little if you accomplish something that doesn’t inspire you. It means everything if you accomplish a dream that somehow was never even on the list.

Have a map. Have a plan. Have a commitment.

Put something scary on your list that you would never say out loud to anyone else. Put something on your list that feels like a dream. Put something on your list that would make you feel alive.

And throw it all out when it leads you to something bigger.

Wednesday 4, January 2012

2012-01-04T20:26:00.000-08:00

Skill:

Sticking with the L work - holy levers are long for some of us, and I find L holds from the rings are easiest.

Strength:

Strict press
5-5-5-3-2-5

Metcon:

3x

50 lunges
50 air squats
400m run

Tuesday 3, January 2012

2012-01-03T23:06:00.001-08:00

Strength:

Deadlifts
5-5-5-3-2-5

Metcon:

50 body blasters
Burpee to a pull up to toes to bars/knees to elbows

As strict ad possible

Phew good thing Jason and Gene stepped in, I programmed 100 originally.

Monday 2, January 2012

2012-01-03T08:24:00.000-08:00

New Year, New Warm-Up

100 Double unders or 300 singles
3x
10 weighted over head squats
10 weighted back extensions
10 PVC dislocates

Skill work:

L (work)

Strength:

Back squats
5-5-5-3-2-5

Metcon:

"Ricky"

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift 5 reps (we made it an 80kg barbell Deadlift)
135 pound Push-press, 8 reps

U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.

Sunday 1, January 2012

2012-01-01T19:20:00.000-08:00

HAPPY NEW YEAR!!!

Today was open gym from 10-12

*****Starting Monday January 9th

12 Noon class

Mon-Fri

Strength OR Metcon ONLY class

For my lunch time crew, quick in, quick out, workout done, energy to face the rest of your day!!

Saturday 31, December 2011

2011-12-31T19:32:00.000-08:00

I was looking forward to a great end of year WOD, which we had, but sad it was a new Hero WOD posted from the main site. :-(
With 2011 coming to a close, were looking forward to 2012, always wanting a new year, a better year, a new you, a better you, but as your out tonight, or sitting at home, please take a moment to thank those men and woman who are fighting for our freedom to celebrate this new year. Thank the families of those men and woman, and a special moment of thanks for those who have lost their lives.

Enjoy, happy new year, all my love to my BBCF family, and theirs.
A special thank you to all the heroes past, present and future!

"Hidalgo"

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you've got a twenty pound vest or body armor, wear it

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

2011-12-31T02:08:00.000-08:00

100 Ways to be Epic….something like that

http://www.dieselsc.com/101-ways-to-be-fckin-epic

101 Ways to Be F*ckin EPIC

1. If you want to build muscle, lift heavy

2. If you want to lose fat, tighten up on your nutrition. Stop thinking that circuits and conditioning will take care of it

3. Hit more mobility work, yeah, I’m talking about everyday

4. Stop worrying about what people think of you.

5. Don’t forget to use a training log to keep track of where you’ve been and where you’re going. Write you goals down in the log. Don’t forget to track sleep patterns, water intake, conditioning sessions, warm-up exercises…

6. Don’t forget to laugh and stop taking everything so seriously

7. The bench press is a great exercise, but it isn’t the only thing that builds a big chest and pressing power. How much you bench? How about how much you squat? How about how much you push on the prowler?

8. Eat complex carbs for breakfast and in your post-training meal.

9. Watch Godfather I and II – 10x

10. Stretch your shoulders and upper back every 20-30 minutes if you sit at the computer all day

11. Stop, and really LISTEN to your kids. They deserve your complete attention. 12. Do more single leg, unilateral movements

13. Don’t save anything for the swim back

14. Remember that good box jumps usually reveal good hip mobility, not vertical explosive power 15. Give hope to others when no one ever has

16. Knee pain? Work on the stuff above and below

17. Remember there is no perfect program, it should change frequently as you change

18. Drink more water

19. Shelter your kids as long as you can from the bad stuff in the world, but prepare them when they are ready to be strong, confident and self-assured when it is time for them to face it alone

20. 20 rep squats and heavy prowler will make you mentally tough

21. If your trainer has a skin tight under armour shirt and matching shorts, you’re probably not training

22. If you have trap bar deadlifts in your program, don’t neglect the hamstrings

23. You don’t need the fancy equipment to get strong

24. Realize the iPhone is better than the Droid

25. Show your kids the way through your actions

26. Youtube comments used to ruin my day and I deleted them, now I post them up for everyone to see, see Epic comment 4

27. Get good training partners, training partners that are stronger than you and never lose that desire to get bigger, faster and stronger

28. Never stop pushing yourself

29. Be smart and deload every 3-4 weeks (subject to training age of lifter)

30. Beanies don’t make you tough

31. Do more push-ups

32. Do more pull-ups

33. Do more face pulls

34. Tell your kids everyday how much they mean to you

35. Kettlebells are great tools

36. Tired of planks? Overload them

37. Don’t skip breakfast

38. Agility ladders don’t build leg drive which is required for speed

39. Build your grip strength

40. Balance your pushing movements with your pulling movements

41. Stop being negative, instead of “Why don’t I have something?”, say to yourself “Why am I so good at working hard for what I want and achieving my goals?”

42. Don’t worry about other people’s PR’s, set your own

43. Remember, “You are the bouncers, I am the Cooler”

44. Be the best part of someone’s day

45. Squats – hips back, not drop straight down

46. Don’t have a prowler, push a 100lb plate across the floor, see Epic line 23

47. Slow down

48. Go to the park and hit some pull-ups and hill sprints

49. Go out and throw some med ball arounds

50. Go to seminars, conferences and clinics

51. Read more fitness articles

52. Train consistently

53. Roll on a lacrosse ball and pvc pipe, stop using the white foam roller biotch 54. Watch Pineapple Express 3x 55. More tension equals more strength, take the slack out of the bar before you pull 56. Give when no one is looking 57. Watch Spongebob

58. 1-6 (power), 6-8 (strength), 8-12 (muscle), 12+ (conditioning, endurance) – generally

59. Stop thinking people owe you something

60. Be humble

61. No, more humble than that

62. Push yourself harder than you ever have in your next workout. Don’t stop during your conditioning session until your lungs are burning out of your chest –Why? Because you haven’t in a long time.

63. Shoulder hurt? Move to a neutral grip, work on upper back mobility, stretch and roll the pec, lats and upper back, work on trap, serratus and rhomboid activation

64. Do more than the next guy

65. Sit back on the kettlebell swing, don’t sit down, you have to load the hamstrings, glutes and hips

66. Hit a full range of motion for strength training movements

67. Getting more mobile? Don’t forget to strengthen in this new range of motion

68. Send flowers unexpectedly

69. Don’t text and drive

70. XBOX > PS3

71. Don’t program an exercise or workout unless you know the effects of the exercise or workout. You must know the requirements to perform the exercise correctly. Have you tried the exercise? Can you teach it? Have you done the workout? 72. CAT – 50-75% of 1RM, move it fast

73. Bands and chains are NOT restricted to exercises performed with a barbell

74. Watch Road House, 23 x

75. Have you ever seen Deer Hunter, Jeremiah Johnson, Apocalypse Now, Scarface, Cool Hand Luke?

76. Best indicators in the gym? The ones that directly impact performance on the field? Which ones are they? Depends.

77. Read your email less frequently.

78. Don’t stop learning. The best coaches always try to get better.

79. Get respect, not money.

80. Spend time on the warm-up, it isn’t a quick arm cross back and forth before benching

81. Strongman training for athletes is great but introduce it slowly and choose the right events

82. Strength training can happen with every tool on the market or with none

83. Color with your kids, ask them about their day, talk to them about their friends

84. Try to get 100 jumps with a jump rope without missing, try 200, 300…

85. Precede every row with a shoulder retraction, makes the exercise 10 x harder

86. Front squats and zercher squats to a box are great

87. Knee sleeves and elbows sleeves are more important as you get older

88. Remember, no one cares about your opinion, they only care about their own

89. Internet comments?

90. Do you have a dream? What did you do today to move closer to that dream?

91. Stop taking notes and take action.

92. Do pull-ups with chains

93. Fat Gripz are a great tool

94. Interact with other strength coaches in the field, hit them up on their site, email, skype, message in a bottle, Mike Tyson carrier pigeon

95. Don’t forget to say “thank you”, “yes sir”, “yes ma’am”

96. Power cleans are great with a barbell if they don’t irritate the shoulders and you have good form. If you can’t do them, use dumbbells, sandbags, kettlebells and work on your shoulder and upper back mobility

97. Watch a lot of tv? Hit push-ups, mobility, foam rolling during the commercials

98. Watch Bear Grylls and do 20 push-ups every time he eats some weird shit

99. Chaos training is important

100. The torso should be developed to promote stability and resist movement 101. Think about what they’ll say about you when you’re gone? What is your legacy?

Friday 30, December 2011

2011-12-31T01:48:00.003-08:00

OK, and here is another top 5 favorite WOD'S of all time.

Finishing out our Hero week with a goody!!!

Hansen
5x
30 kb swings 32/24kg
30 burpees
30 GHD situps.

**** listen to me if you don't know what a GHD situps is, if your less than 6 months into CrossFit, if you've never done more than 5 or 10 GHD situps at a time, YOU WILL BE DOING WEIGHTED MEDICINE BALL SITUPS!!!

Thursday 29, December 2011

2011-12-31T01:45:00.001-08:00

By far one of my top 5 all time favorite workouts.
Sprints with weight????
Oh HELL yeah!!!

But wait, there is no running or even rowing how can it be a sprint? Shoot for 6 rounds every three minutes, and you will know how!!!

The Chief

5x 3 min AMRAP with a 1 minute rest between rounds

3 power cleans 62.5/37.5
6 push ups
9 air squats

Ahhhhh the elusive 6 rounds per - can you do it?

Wednesday 28, December 2011

2011-12-28T23:24:00.000-08:00

When its been a while since you've done a Hero WOD, you look at it and think oh no worrries... Then you start the work and realize.....
7x

7 of the following moves
Hspu
Thrusters 62.5/37.5kg
K2E
Deadlifts 112.5/7
Burpees
Kb swings 32/24
Pull ups

Tuesday 27, December 2011

2011-12-28T23:19:00.000-08:00

On with the show...

Griff

2x
800m forward
400 run backwards

Monday 26, December 2011

2011-12-26T14:44:00.000-08:00

Ohhhhh yaaaaaaa last week of 2011 - can you believe it???
Nope me either!!!

Last week of benchmarks and Hero WOD's, and back to lil ol me programming and kicking your booties!

Danny

20 min AMRAP

30 box jumps 24in
20 push press 52.5/35kg
30 pull ups

Sunday 25, December 2011

2011-12-26T07:43:00.001-08:00

MERRY CHRISTMAS

from all of us at BATTLEBORN CROSSFIT!!!!

Saturday 24, December 2011

2011-12-26T07:42:00.000-08:00

It's that time of year again.
Time to sing a song and workout - its known as
"The 12 days of CrossFit"

1 clean and jerk 60/40kg
2 tire flips
3 HSPU
4 clapping push ups
5 Turkish get-ups
6 wall balls
7 kettlebell swings
8 burpee pull ups
9 box jumps
10 knees to elbows
11 KB snatch
12 goblet squats

Friday 23, December 2011

2011-12-26T07:37:00.001-08:00

Saving the "best" lady for last.
Yes, yes, you know who she is....

"Fran"
21-15-9

Thrusters 42.5/27.5kg
Pull ups

Thursday 22, December 2011

2011-12-22T18:08:00.001-08:00

Grace

30 clean and jerks 60/40kg

Wednesday 21, December 2011

2011-12-22T18:07:00.003-08:00

Helen

3x
400m run
21 kb swings 24/16kg
12 pull ups

Tuesday 20, December 2011

2011-12-22T18:03:00.001-08:00

Annie

50-40-30-20-10

Double unders
Sit ups

Monday 19, December 2011

2011-12-22T18:00:00.000-08:00

BENCH MARK WEEK!!!
METCONS FIRST, STRENGTH IS SKILL WORK AFTER.
RECORD YOUR TIMES!!!

Angie
100 pull ups
100 push ups
100 squats
100 sit ups

No breaking it up.

Saturday 17, December 2011

2011-12-18T10:48:00.000-08:00

Beautiful day for a vest!!!

5x
10 kb swings 24/16k
10 DB thrusters 45/25lb
10 pull ups
Then
100 burpees
Then
1 mile run with a vest

Friday 16, December 2011

2011-12-18T10:46:00.000-08:00

Skill:

Double unders
Or
Pistols

Strength:

Deadlifts
5-5-5-3-2-5

Metcon:

50 kettlebell snatch right 24/16KG
200M one arm KB over head carry right
50 kettlebell snatch left 24/16KG
200M one arm KB over head carry left

Thursday 15, December 2011

2011-12-18T10:42:00.000-08:00

Skill:

Double unders
Or
Pistols

Strength:

Jerk
3-3-3-3-3

Metcon:

4x
10 DARC swings AHAP
10 V-ups AHAP
10 deck squats AHAP

Wednesday 14, November 2011

2011-12-15T08:51:00.000-08:00

Skill:

Double unders (if you got em, move on to pistol squats)
Or
Pistol squats

Strength:

Bench press
5-5-5-3-2-5

Metcon:

4x
5 strict pull ups -NO BANDS
10 Upper cuts
15 four count push ups
20 swings

One Secret. Just One. Gurantees Your Diet and Nutrition Success!!!

2011-12-15T08:39:00.000-08:00

LET’S FACE IT. EATING RIGHT IS THE HARDEST THING ANY

OF US WILL EVER DO.

AND EVERYONE HAS A NEW AND IMPROVED METHOD THAT

GUARANTEES YOUR SUCCESS IN GETTING THE WEIGHT OFF

AND KEEPING IT OFF.

YOU CAN BUY A THOUSAND BOOKS. YOU CAN BUY PRE PAID

MEAL PLANS. YOU CAN BUY AN ONLINE NUTRITION COACH

OR VISIT ONE IN PERSON. EACH ONE WILL TELL YOU

SOMETHING DIFFERENT.

EAT PINEAPPLE AND SOUP, EAT ONLY VEGETABLES, EAT ONLY

MEAT, OR EAT ONLY THESE COMBINATIONS. _________________________________________________________________

HERE’S THE DEAL. BY NOW, YOU KNOW THAT CERTAIN

FOODS WILL MAKE YOU FAT. YOU KNOW THAT DONUTS,

TWINKIES, MCDONALDS AND ARBYS, HUGE BOWLS OF PASTA,

PIZZA FOR DAYS, SUGAR -FILLED SODAS, BOXES OF CEREAL,

ENDLESS BARS OF CHOCOLATES, BAGS OF COOKIES –

HOMEMADE OR STORE BOUGHT - BAGELS, GOURMET

DESSERTS, ALL THOSE DIFFERENT KINDS OF CRACKERS, BAGS

OF CHIPS AND DIP, GOURMET OR AMERICAN CHEESE….

OR, IF YOU HAVE PAID THE MONEY, AGAIN, FOR THE NEXT

BEST DIET BOOK OR PERSONALIZED DIET PLAN, YOU KNOW

THAT CERTAIN FOODS ARE NOT IN YOUR PLAN. WHETHER

YOU ARE CHANNELING THE SOUTH BEACH OR PALEOLITHIC

CAVE DWELLERS, YOU KNOW THAT CERTAIN FOODS ARE ON

THE YES LIST AND THE NO LIST.

YOU KNOW WHAT THE FOODS ARE. YOU DO. YOU KNOW

THAT WHEN YOU EAT CERTAIN FOODS, YOU WILL EAT TOO

MUCH, YOU WILL START A BINGE, OR DUE TO HIGHLY

SCIENTIFIC REASONS THAT YOU DON’T HAVE TO

UNDERSTAND, THEY ARE JUST NOT INCLUDED IN YOUR PLAN.

OR, YOU KNOW, AND YOU REALLY DO, THAT THOSE FOODS

ALONE, JUST BECAUSE THEY EXIST, MAKE YOU FAT. Admit it.

_________________________________________________________________

SO HERE’S THE SECRET, THE ONE SECRET, THAT IS

GUARANTEED TO LEAD YOU TO LIFELONG DIET AND

NUTRITION SUCCESS, NO MATTER WHAT PLAN YOU DO OR

DO NOT SWEAR BY (TODAY).

WE ARE SO SURE OF THIS, THAT IF YOU CAN PROVE THAT

THIS SECRET DOES NOT WORK FOR YOU, WE GUARANTEE YOU

DOUBLE YOUR MONEY BACK.

BECAUSE WE LOVE YOU, WE ARE OFFERING THIS SECRET,

RIGHT NOW, JUST RIGHT NOW, FOR FREE.

WHAT IS IT, WHERE CAN I FIND THIS MIRACLE SECRET DIET??

ARE YOU READY? HERE IT IS....

DON'T PUT IT IN YOUR MOUTH!!! JUST DON'T DO IT!!!! DON'T EAT IT THE CRAP!!!

Tuesday 13, December 2011

2011-12-15T00:46:00.000-08:00

Skill:

Double unders
Or
Pistol squats

Strength:

Clean and jerk

3-3-3-3-3

Metcon:

3x
10 KB clean and press right
20 goblet squats
10 KB clean and press left
20 goblet squats

Stone Age Fitness for our life styles...

2011-12-13T10:02:00.001-08:00

Synthetic Primal: Stone Age Fitness in the 21st Century

Krista Scott-Dixon Guest Contributor

The following is a guest post from Krista Scott-Dixon of Stumptuous.com:

Unless you’ve been living in a cave recently -- or perhaps because you’ve been living in a cave recently -- you’ve probably heard of the concept of “Paleo” or “primal” fitness.

First impression: Hey, that sounds pretty cool. Hardcore.

After all, if you’re a cubicle droid whose life blood and soul is draining into a giant corporate machine, drop by squeezed-out drop, the idea of running free on the savannah, living by your wits and teeth, maybe even getting naked, sounds kinda awesome. Screw the Globo gym! It’s time to eat meat and bash things with rocks! Yeah!

Second impression: Um... how do I actually do this primal fitness thing?

Well now. There are plenty of theories.

Frank Forencich, who runs Exuberant Animal, recently penned a fine little essay called “The State of the Meme”. In it, he explored the various strains of how we’re thinking about so-called primal fitness, including:

Academic Paleo: a scientifically-minded, evidence-based exploration of the data that tells us how ancient humans actually lived and moved. Probably the most correct, but slow going. Cartoon Paleo: aka the Flintstones. No basis in evidence, just grab your leopard-skin toga and you’re ready to roll. Romantic Paleo: torn, along with a fur bodice, from the cover of your drugstore pulp novels -- adventure! sex! living free! hot bodies! Athletic Paleo: aka the idea that all primal humans were athletic superstars who never met a ridiculously impossible, gut-wrenching challenge they didn’t love. (Aka: “You modern humans are pathetic sniveling wimps. Excuse me while I bathe in ice water and bite the head off a lion.”) Dietary Paleo: Focused on both general principles (e.g. eat whole foods, lots of dead animals, plenty of plants, avoid tofurkey like it’s sliced cancer, etc.) as well as lots of probably unimportant debates (e.g. is coconut flour Paleo, is eating fruit in winter going to make your pancreas explode, etc.).

The final option Forencich suggests: Whole Paleo. The Big Picture. An approach that integrates things like land and terrain, culture and community, movement and mobility, and ethical-spiritual worldview. In other words, not just bacon and badassery. Not just smashing and sprints.

I’ve been thinking about these ideas since getting back from the 2011 Ancestral Health Symposium in Los Angeles, particularly after seeing Forencich’s excellent presentation in which he highlighted some other crucial -- indeed, arguably more essential than one’s sprint time --elements of being a successful primal human. These included things like:

focus & directed attention care, sensitivity, and self-awareness being able to read the environment and one’s surroundings teamwork patience wisdom and the insight of experience

Huh. All that is starting to sound awfully like the skills one needs to survive in the 21st century “knowledge economy”.

So where does that leave us as fitness-oriented folks who are looking for something fun, interesting, and reasonably well aligned with our bodies’ natural inclinations? (And, might I add, those of us girlpeople who don’t quite relate to the whole Man the Dumb Hunter schtick.)

One option is what I call synthetic primal.

Synthetic, in this sense, can mean two things:

created; artificial; non-”natural” bringing-together, as in synthesis

In the first sense, I mean the creation of a primal-style fitness that necessarily lives in modern times. Almost none of us have the luxury (or the burden) of living fully wild. I’m writing this and you’re reading it on a computer, for heaven’s sake.

We have to create our own primal, using what we have available to us. We have to make our own fun.

In the second sense, I mean bringing together all the elements that make primal-ness cool, interesting, and valuable. Such as:

getting outside as much as possible bringing our bodies into sync with natural rhythms -- of seasons, of what’s around us, of daily cycles, etc. moving in a variety of ways, in many planes -- up, down, back and forth, sideways, diagonally, in spirals, in arcs, on one limb or two, asymmetrically, fast, slow, fast-then-slow, etc. moving against many forms of resistance -- our own bodies, someone else’s body, wind, gravity, a heavy object, our own inner sloth, etc. moving awkward loads -- rocks, things with shifting weight, things that are hard to grasp, people, etc. moving in real ways -- on two legs, on all fours, climbing, jumping, scurrying, scampering, rambling, hauling, dragging, shoving, tumbling, rolling, crawling... moving creatively and dynamically, in response to the changing needs and demands of our surroundings and ourselves -- being “flexible” in the truest sense feeling and experiencing our surroundings and ourselves in a meaningful way, rather than numbing or zoning out with music or over-protective gear or over-protective eating/drinking -- feeling the ground under our feet (or the air under our feet as we jump and tumble); feeling the cold or sun or rain on our faces; feeling our bodily sensations of apprehension, fear, surprise, joy; letting ourselves get hungry or thirsty rather than rushing to appease those things with sugary protein bars or Gatorade in case we go “catabolic”, etc.

This also means taking risks that are intelligent and informed; sometimes unexpected; but not rash or stupid -- or intended to show the world how “tough” we are.

Primal humans could not afford to be self-centered idiots. If you make a mistake as a primal human you might die. If you get injured as a primal human you might die. If you over-stress yourself as a primal human you might die. If you ignore your relationships or your surroundings you might die.

In other words, you conserve and respect all forms of energy and resources instead of wasting them. You prioritize working hard and recovery. Work and play. Body and mind and spirit. Self and community. Together. As one. Integrated.

Great start. But how do you organize a fitness routine around it?

Well, begin by reviewing the list of elements above. How could you integrate even one or two of them into your current fitness routine?

Could you... ...get outside now and again? ...pay more attention to your surroundings? ...make movement a social act? ...try moving more functionally, more real-world-ly? ...try mixing it up depending on your individual response on a given day, or in a given situation, or for a given task? ...try linking your brain to your body -- solve a physical problem thoughtfully; include “body knowledge” in your educational repertoire; use movement to think through intellectual problems? ...lighten the hell up and have some fun for a change? (There is no evidence that tells us primal humans were a miserable, numbers-oriented, Type-A group logging their daily mileage or bragging about their shin splints, FYI; many ancestral languages don’t even have words for numbers bigger than two -- so put that in your training spreadsheet and smoke it.)

You get the idea. Start small, start simple. Get creative. Try stuff. Keep it real. Keep it whole.

Don’t worry so much about what is “truly” primal. Strip away what is inessential and retain the fun, purposeful, creative, responsive, integrated, real-world-oriented basis of human movement.

No leopard-skin toga required.

To read more from Krista Scott-Dixon visit her website - Stumptuous.com.

Monday 12, December 2011

2011-12-12T19:00:00.000-08:00

Skill:
Double unders
Or
Pistols (if you got double unders)

Strength:
Back squats
5-5-5-3-2-5

Metcon:
50-35-20-10
Push ups
KB swings 24/16kg
Lunges
KB SDHP 32/24kg

Saturday 10, December 2011

2011-12-12T18:56:00.000-08:00

2x
400m run
50 OHS 20/10kg
1 mile run
4x
10 pull ups
10 burpees
400m run
1 mile run
6x
5 tuck jumps
10 mountain climbers (4 count = 1)
20 sit ups
1 mile run

Friday 9, December 2011

2011-12-12T18:53:00.000-08:00

Skill:

Bergner

Strength:

Deadlifts
5-5-5-3-2-5

Metcon:

15 min AMRAP
10 KB swings 24/16kg
5 burpees
10 KB snatch

Thursday 8, December 2011

2011-12-09T09:10:00.000-08:00

"Wood"

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Ladies - are you bat shit crazy? I am!

2011-12-09T08:39:00.000-08:00

THIS IS FROM A PAGE I LOVE CALLED FORGING ELITE SARCASM...
Drywall is hilarious, and posts some amazingly funny stuff, this goes out to my girls, I embody this post more than I ever wanted to admit. Love you ladies, and know its ok to be crazy, but let's work on fixing it.

About Your Female

Body Issues…

Ladies, there’s something that the non-bat shit crazy people in your life have been wanting to tell you: your fucking body issues are all in your goddamn heads. And the men in your life are sick of fucking hearing about them. Let me break it down.

We know. You’re not skinny enough. Or you’re too tall. Or short. Your ass sags. Your complexion is off. You have a belly. Your tits aren’t big enough. Whatev. We don’t seriously care.

You tend to bitch about what the media portrays as an ideal look and body type for women. Magazine covers, movies, TV, that kind of horseshit. What you don’t realize is that guys could give a fuck about any of it. We don’t let outside influences distort our view of hotness. We judge it the old fashioned way: we get wood. That’s it. Caveman shit.

So when I go on Facebook and see bullshit like this, and a few thousand people “like” it, I wonder where the fucking breakdown is:

When the lights are out, you’re all 10′s.

Let’s be honest: the Strong is the New Skinny Slutty craze caught on because so many women are incapable of actually being skinny. Don’t lie, if you could, you would. So instead you get hot by working out (rightly so), except you feel the need to justify it to other women. But why the fuck do you care what some anorexic bitch thinks of you?

You know what’s really hot? Not being fucking neurotic. Men fucking love that.

Also, plastic surgery is the shit. Any woman whose self-esteem is so low that she’d pay thousands of dollars and have herself cut open in the name of increasing hotness is exactly the kind slut you want to take home for a one nighter. Plus the fake tits stick out like, well, fake tits, so they’re easy as fuck to spot. Win win.

You don’t come here to meet your soul mate anyway.

I guess what I’m trying to say is, we can see you for who you are on the inside just as easily as we can on the outside. It’s easier, actually. If you respond positively to trite, incoherent marketing babble like this:

Then you’re probably an overly self-conscious dipshit incapable of having meaningful and stress-free relationships anyway. You’ll settle for some CrossDouche.

There’s no Hate here. Seriously. If this is you, un-fuck your head. Being sane is hot as fuck.

“Stop buying T shirts and start getting your shit together.” -Drywall

Wednesday 7, December 2011

2011-12-08T07:48:00.001-08:00

Skill:

Bergner warn up

Strength:

Strict press
5-5-5-3-2-5

Metcon: oldie but goodie

4x
400m run
50 air squats

Tuesday 6, December 2011

2011-12-06T20:06:00.000-08:00

Skill:

Bergner warm up

Strength:

Power cleans
3-3-3-3-3

Metcon:

20 min AMRAP
5 power cleans 60/40kg
10 toes to bar
15 wall balls 20/16lb

Monday 5, December 2011

2011-12-06T20:01:00.000-08:00

Skill:

Burgner warm up

Strength:

Overhead squats
3-3-3-3-3

Metcon:

400m easy effort
50 kb clean and jerk right 24/16kg
50 kb clean and jerk left 24/16kg

Each arm complete the 50 reps prior to switching arms.

Sunday 4, December 2011

2011-12-06T19:58:00.000-08:00

"Michael"

3x
800m run
50 back extensions
50 sit ups

Saturday 3, December 2011

2011-12-06T19:56:00.000-08:00

"Nutts"

10 HSPU
15 Deadlifts 125/70kg
25 box jumps 30/24in
50 pull ups
100 wall balls
200 double unders
400m run 20/10kg

Friday 2, December 2011

2011-12-06T19:54:00.000-08:00

Skill:
HSPU

Strength:

Front squats
3-3-3-3-3

Metcon:

3x
20 thrusters
20 pull ups
20 box jumps
20 double unders

Thursday 1, December 2011

2011-12-01T20:44:00.000-08:00

Metcon first today!!!

Metcon:

Diane
21-15-9
Deadlifts 102.5/70kg
HSPU

Strength:
Bench press
5-5-5-3-2-5

Wednesday 30, November 2011

2011-12-01T20:40:00.000-08:00

Skill:

HSPU

Strength:

Deadlifts
5-5-5-3-2-5

Metcon:

4-6 rounds
10 clean and jerks 80/60
10 bar push ups
*15 min time limit

Tuesday 29, November 2011

2011-12-01T20:38:00.000-08:00

Skill:

HSPU

Strength:

Strict press
5-5-5-3-2-5

Metcon:

15 min AMRAP
10 kettlebell clean and jerks 24/16kg
5 burpees
10 kettlebell swings

Monday 28, November 2011

2011-11-29T19:23:00.001-08:00

"Santora"

Three rounds for reps of: 155 pound Squat cleans, 1 minute 20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute 245 pound Deadlifts, 1 minute Burpees, 1 minute 155 pound Jerks, 1 minute Rest 1 minute

Post total reps completed to comments.

U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.

Sunday 27, November 2011

2011-11-28T12:34:00.001-08:00

Ewwwwww this is not pretty.

3x
1000m row
30 thrusters 20kg
30 pull ups

Saturday 26, November 2011

2011-11-28T12:33:00.000-08:00

Jeez Louise we are running today....

Team of two for this one.

2000m run
50 push ups
Flutter kicks (you flutter kick till partner done with push ups and switch)
1600m run
40 push ups
Flutter kicks
1200m run
30 push ups
Flutter kicks
800m run
20 push ups
Flutter kicks
400m run
10 push ups
Flutter kicks
And
Time!!!!

Friday 25, November 2011

2011-11-28T12:22:00.000-08:00

Day after, let's burn some turkey off.

Two classes only 10&4

Team WOD - compliments of Gene

4 person team 20 min AMRAP

400m run
Push ups
Sit ups
Squats

One person runs, the other three do the movement until the runner comes back - and switch.

Thursday 24, November 2011

2011-11-28T12:18:00.001-08:00

It's our annual T-day WOD

Turkey Twins!!!

1 class only at 6:30am

Wednesday 23, November 2011

2011-11-28T12:08:00.000-08:00

Skill:

Pull ups

Strength:

Deadlifts
5-5-5-3-2-5

Metcon:

5x
10 overhead kettlebell sit ups 20/16kg
10 kettlebell swings 32/24kg
10 kettlebell SDHP 32/24kg
20 double unders

Tuesday 22, November 2011

2011-11-28T12:04:00.000-08:00

Skill:

Pull ups

Strength:

Strict press
5-5-5-3-2-5

Metcon:

1.5 mile run - AS FAST AS EVER!!!!

Monday 21, November 2011

2011-11-22T11:37:00.000-08:00

The week of Thanksgiving.

Have you thought about what your thankful for lately? I think sometimes we forget to stop and think about everything and everyone that helps us make our lives what they are.

I am thankful for so many reasons, people, things, in my life - but I want to take a quick moment to say to all of you how thankful I am that you have put your spirit of health and fitness in the care of BattleBorn CrossFit.
I am thankful for my amazing.coaching staff.
I am thankful for my FAMILY of members.

Thank you guys, I love you all!!!!

Skill this week is pull ups! All kinds, work on killing, strict, weighted, butterfly, you name it work on it.

Strength

Back squats
5-5-5-3-2-5

Metcon:

50 dead hang pull ups
100 air squats

* score is number of rounds to complete pull ups and total time.

(Mine was at least 15+ rounds - I was so impressed with my start too.)

Sunday 20, November 2011

2011-11-20T21:23:00.000-08:00

Thanks Dodger Dave!!!!

4x
20 wall balls
20 medicine ball sit ups
20 box jumps
20 push ups

Saturday 19, November 2011

2011-11-20T21:21:00.000-08:00

Saturday workouts are the best!!!!

5x
800m run
30 kettlebell swings 32/24kg
30 pull ups
30 clapping push ups

Eva with a twist I know, like Eva needs any help!

Friday 18, November 2011

2011-11-20T21:18:00.000-08:00

Coach Matt's birthday today!
Looking to mimic the fire test.

2x
100m over head plate carry 20/10kg
100m sandbag carry
45 box jumps 24/20 inch
50 SDHP 45/30kg
50 sledge hammer swings
100m sandbag carry
35 box jumps
100m over head plate carry

Happy birthday Matt!
Love you!

Wednesday 16, November 2011

2011-11-16T23:52:00.000-08:00

Skill:
Double unders

Strength:
Bench press
5-5-5-3-2-5

Metcon:

8x100m sprints on the minute
4x 200m sprints on the two minute
2x 400m sprints on the three minute

Tuesday 15, November 2011

2011-11-16T23:48:00.000-08:00

So first week of added skill work. Weekly we will pick a movement we need to work on and do so for 5-10 minutes everyday.

Skill:
Double unders

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

Metcon:

12 min AMRAP
5 burpees
10 air squats
20 double understand / 40 singles

Monday 14, November 2011

2011-11-14T22:20:00.000-08:00

Strength:

Snatch
1-1-1-1-1-1-1
Or
3-3-3-3-3

Metcon:

800m run
3x
10 right kb snatch 24/16kg
10 left kb snatch 24/16kg
10 strict pull ups
800m run

Sunday 13, November 2011

2011-11-14T22:17:00.000-08:00

Gotta love our easy Sunday days!!!

15 min AMRAP

10 four count push ups
10 kettlebell swings 24/16kg
10 four count flutter kicks
10 burpees
10 wall balls 20/16lbs

Saturday 12, November 2011

2011-11-14T22:14:00.000-08:00

In honor of Veterans Day, we have one of the original Hero WOD's.

"Murph"

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

* optional body armor :-)

Friday 11, November 2011

2011-11-14T22:12:00.000-08:00

Skill work:
Pick a movement and go.

Metcon:
5 min easy run
5 min moderate run
5 min fast run
Turn around redline back.

Negative split

Thursday 10, November 2011

2011-11-14T22:09:00.000-08:00

Metcon:

Beginner - Intermediate

35-20-10
Kettlebell swings 24/16kg
Push ups
Overhead squats

Intermediate - Advanced

50-35-20-10

Wednesday 9, November 2011

2011-11-09T23:21:00.000-08:00

Today we honor our first female Hero WOD.

"White"

Five rounds for time of:

15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney

Tuesday 8, November 2011

2011-11-08T18:48:00.000-08:00

Strength:

Snatch
1-1-1-1-1-1-1 heavy single sets
or
3-3-3-3-3 technique work

Metcon:
400 m run
2x
25 pull ups
25 squats
400m run
2x
25 push ups
25 sit ups

***** be prepared for rope climbs tomorrow.

Monday 7, November 2011

2011-11-08T18:45:00.000-08:00

Ummmmm I forgot what our strength was...

Ahhhhhhh

Strength:

Push press
3-3-3-3-3

Metcon:

5x
25 Deadlifts 85/65kg
50 situps

Sunday 6, November 2011

2011-11-06T22:44:00.000-08:00

Recovery day

Metcon:
50 burpees
5 minutes of Cindy
****5 pull ups, 10 push ups, 15 Squats AMRAP 5 minutes
100 double unders

Saturday 5, November 2011

2011-11-06T22:41:00.000-08:00

Holy huge Sat class.

What a lil diddy we have planned for you today!!!

Running with Angie

1 mile run
100 pull ups
1 mile
100 push ups
1 mile
100 sit ups
1 mile
100 Squats
1 mile

Ok, so I posted this on the board, but just in case anyone is wondering... We all know how hard I can be on myself, and my performance...
So, I also do the dry land conditioning for the Reno Aquatic team at 7:45 on Saturday. The kids are great, and get their asses busted by me and Jason three times a week.
This is a conversation myself and Patrick had on Saturday, after they were done and I just started.

Patrick - "Alena your a beast."
Alena - "Pffffffff"
Patrick - I don't know any girls who can do one pull up, let alone 100 without a band."
Alena - in my head dismiss it.

So, mile 4, I'm running, I'm running, thinking I should be rowing my knee is pissed, why do I even do this??? Blah blah same crap I play over and over in my head. Then for some reason Patricks comment comes into my mind, and makes me truly think about me, my abilities, my skills, my desire and determinations.

I had to re-evaluate right then, and realized he was right!

So, every once in a while I need to stop being so hard on myself, take others thoughts and comments into perspective and know I do rock!!!

Thanks Patrick, you helped me dig in and for even just a minute make me proud of me.

Friday 4, November 2011

2011-11-06T22:20:00.000-08:00

Skill work today.
Pick a movement, pull ups, l-sits, double understand and practice.

Metcon:
15 minutes out for a run, then turn around and red line back.

Negative split.