Monday, September 27, 2010

Week 26 Day 1 - Strength

OK... Vegas project is completed. Disney trip is done. Hopefully back to some sense of normalcy. Gonna try to get back into the swing of the 5AM class.

Warmup: Stretch

WOD: L Rounds for Time of

20 pull ups
Run 800 Meters
10 "High" Box Jumps or use Picnic Table
Run 800 Meters

There are no planned breaks during the workout, but you should feel that you are getting some relief on the runs. Therefore, push through the pull ups and box jumps with vigor and meter the runs to recover enough to power out the next set of pull ups or box jumps.

Saturday, September 11, 2010

Week 24 Day 6 - Courage

Operation: Rock or Roll

Option A: Shorter Distance but Heavier

Run 1 Mile
Barbell Deadlift - 10,000 lbs or 4,550 Kg
Barbell Clean - 7,500 lbs or 3,410 Kg
Press, Push Press or Jerk - 5,000 lbs or 2,273 Kg
*Keep track of lists. Note time from beginning of run to end of all lifts

Option B: Longer but no Heavy Lifting
Run 10K (6.2 miles) with 25 lbs pack.

Friday, September 10, 2010

Week 24 Day 5 - Courage

10 - 8 - 6 - 4 - 2
*10 KB Windmills - Left (L)
*10 KB Windmills - Right (L)
*10 KB Swings (M)

L rounds for time of:
*50 push ups
*50 Sit Ups
*50 Squats

Run 3 Miles

50 Pull Ups (strict I'm guessing)

Time each element. Take a short break in between.

Tuesday, September 7, 2010

Week 24 Day 3 - Courage

Run 15 (yes FIFTEEN) kilometers.

A.K.A. - 9.3 Miles; 49,104 feet; 589,248 inches

Any suggestions as to time and place to meet for this run tomorrow? I don't know of any good 9.3 mile routes.

Week 24 Day 2

Faster... FASTER!

M rounds for time of...

10 Dumbbell Overhead Press (M)
10 Deadhang Pull Ups
Run 400 Meters

Rest 10 Minutes

M rounds for time of...

15 Dumbbell Push Press
15 Kipping Pull Ups
Run 400 Meters

Utilize explosiveness in element 2 to meet or beat the time of element 1.

Week 24 Day 1 - Courage

Workout: Hurry Up!

Run 2000 Meters (1.25 Miles)
50 Push Ups
50 Flutter Kicks
Run 1600 Meters (1 Mile)
40 Push Ups
40 Flutter Kicks
Run 1200 Meters (0.75 Miles)
30 Push Ups
30 Flutter Kicks
Run 800 Meters (0.50 Miles)
20 Push Ups
20 Flutter Kicks
Run 400 Meters (0.25 Miles)
10 Push Ups
10 Flutter Kicks

Track the number of sets it takes you to complete
*50 Deadhang Pull Ups
*100 Squats

Tuesday, August 31, 2010

Week 23 Day 3

Warmup: Row 1500 M or Run 1 Mile


5x5 with light barbell
5x4 with medium barbell
5x3 with heavy barbell

60 total reps. Note the heaviest weight for each set of deadlift.

Week 23 Day 2 - Strength

Warmup: Stretch 10 Minutes

*Run 4 x 200 on 2 minute intervals
*Run 4 x 400 on 3 minute intervals


21 - 15 - 9 of
*KB Swings (H)

Week 23 Day 1 - Strength

Greetings from Vegas people. Playing catch up.

Warmup: Run 1 mile easy pace

Workout: H rounds for time of...

5 Barbell clean & jerk (M)
Row 500 Meters

Friday, August 27, 2010

How fit are you?

This article - "How Fit Are You?" was posted on the main site a few days ago.

I'm curious about a couple of things:
1. Any thoughts on if this is a good comprehensive fitness test?
2. Anybody want to work this in along with the Warrior Athlete Workouts in the near future?

Week 22 Day 5 - Discipline

Warmup: Run 1 Mile

Workout: 40 - 30 - 20 - 10 of...

KB Sumo Deadlift High Pull (H)
DB Overhead Press (M)

Wednesday, August 25, 2010

Week 22 Day 3 - Discipline

Warmup: Stretch for 10 minutes

Workout: Run 10,000 Meters (6.2 miles)

Week 22 Day 2 - Discipline

Sorry for the late post peep's.

Warmup: 10 Minutes of Stretching

Workout: Max rounds in 30 minutes (advanced & elite) or 20 minutes (beginner & intermediate) of:

10 DB Thrusters (M)
10 Pull Ups
10 Push Ups

Post total rounds.

You may not break up and/or combine exercises on each set. This is a long AMRAP so pace accordingly.

Monday, August 23, 2010

Week 22 Day 1 - Discipline


Run 800 Meters

40-30-20-10 of:

Push Ups

Sit Ups


Run 800 Meters

Workout: (H) rounds for time of...

10 KB Swings (M)

10 KB SDHP (H)

Notes: Warm up at a consistently moderate pace. Attack the workout, paying careful attention to the lower lumbar contraction to ensure the best results and avoid injury.

Saturday, August 21, 2010

Week 21 Day 6 - Courage

Operation: Sledge Hammer

Insert: Run 1 mile with 25# pack

Contact #1: 4 rounds
- 10 Burpees with Pack
- 400M Run

Actions at Objective:
- 100 Deadlift (L)
- 100 DB Push Press (M)
- 100 KB SDHP (H)
- 100 DB Thrusters (L)

Contact #2: 4 rounds
- 10 Burpees with Pack
- 400M Run

Extract: Run 1 mile with 25# Pack

1:05:00 deadline for mission completion from insert to extract. If you go over the limit, add Escape & Evasion: 3 Mile Run with Pack

Friday, August 20, 2010

Wednesday, August 18, 2010

Friday 10K

Friday 10K run in the early AM. Any takers want to meet at Bartley Ranch at 5AM for a nice morning run? We can meet at the parking lot by the mini market on Lakeside. Up for discussion...

Week 21 Day 3 - Courage



Deadhang Pull Up Ladder (1 to 10)
Run 2 Miles
100 Push Ups
100 Sit Ups
100 Flutter Kicks
100 Squats
Run 2 Miles
Deadhang Pull Up Ladder (1 to 10)

Do all of one exercise before moving on to another in element 3.

Tuesday, August 17, 2010

Week 21 Day 2 - Courage

Turkish AMRAP

As Many Rounds As Possible in 20 minutes of...

5 Kettlebell Turkish Get Ups - Right side (H)
5 Kettlebell Turkish Get Ups - Left side (H)
5 Handstand Push Ups (or heavy DB overhead Press)

Shoot for 10 rounds

Monday, August 16, 2010

Week 21 Day 1 - Courage


Wear a 20# vest or rucksack

Run 1 Mile

100 Pull Ups

200 Push Ups

300 Squats

Run 1 Mile

Hard way to start the week... Suck It UP!

Friday, August 13, 2010

Week 20 Day 6 - Strength

Sorry for the early post holmses. I'm going to be out of town tomorrow & wanted to get it up to hear about your love affairs with Helen. She is one sweet lady.

Goal for the workout: Review the time of your last workout and set a goal for this one.

Warmup: Stretch 10 Minutes

Workout: Helen
3 rounds for time of...

400 Meter run
21 Kettlebell Swings 53# (24Kg)
12 Pull Ups

This is an incredibly intense workout that should leave you completely spent. Make sure to keep your form under control.

Week 20 Day 5 Strength

Goal for the workout: Push the pace hard. Ignore pain, pay attention to technique.

Warmup: Stretch 10 Minutes

Workout: H rounds for time of...

10 KB Snatch - right arm (H)
10 KB Snatch - left arm (H)
20 Squats

Practice good form on the Snatches. Use as heavy a KB as you can for this workout. Focus more on the precision of the movements than the speed of the whole workout.

Wednesday, August 11, 2010

Week 20 - Day 3 Strength

Goal: Focus on technique. Develop explosiveness by ensuring proper movement.

Warmup: Run 1 mile

Workout: Clean & Jerk

5x5 - Light barbell
5x4 - Medium barbell
5x3 - Heavy barbell

Use the light and medium C&J's to prepare for the heavy sets.

Tuesday, August 10, 2010

Week 20 Day 2 - Strength

Goal: Sprint all out on intervals. Test yourself on the rounds - push past the point of fatigue.

Warmup: Stretch 10 minutes


8 x 200 Meters on 2 minutes
4 x 400 Meters on 3 minutes

M rounds for time of:
Run 400 Meters
10 Burpees

Monday, August 9, 2010

Farewell (Hopefully)

I will be leaving on Wednesday for my training and just wanted to write a short blog post as a final farewell.

Thanks for everyone for training with me and really showing me what the concept of a "team" really means.  Leaving BBCF is something that is very hard to do as I have gained so many friends and coached so many amazing athletes. 

Without all the BBCF warriors pushing me in every WOD (both in real time and looking at times on the blog) I would not have been nearly as motivated in my efforts and probably would not be realizing my full potential.

I will take a piece of everyone in my training and use it to help push me past the challenging and difficult times that I will inevitably encounter.  Just thinking about everyone rooting for me at home is incentive enough to not only do this for myself, but for everyone who has trained alongside my these past few years.

One final thank you goes out to Coach Ord, thanks for the amazing Warrior Athlete program and being an awesome, hold nothing back mentor!

Stay strong and stay in touch!

Week 20 Day 1 - Strength

Warmup: Stretch 10 Minutes

Workout: H rounds for time of...

Run 400 Meters
10 Clapping Push Ups
10 Tuck Jumps
10 (H) Kettlebell Swings

Every movement in this workout is explosive. Try to contract powerfully to get the most out of each movement. If you get tired to the point that you are not able to perform the exercise properly - stop and recover. Better to do it right than to fatigue and miss out on the purpose of the exercises.

Sunday, August 8, 2010

Week 19 Day 6 - Discipline


Run 1 Mile

3 rounds of:
10 Push Ups
10 Dumbbell Overhead Press (M)
10 Pull Ups (or med KB bent over rows)

Run 1 Mile

Workout: Angie

For time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Before starting, check and record your last time (18 weeks ago) and set a goal for this workout.

Use the warmup to thoroughly warm up your body. Don't skimp. Don't get so caught up in going fast that you sacrifice on form - solid technique and full range of motion.

Week 19 Day 5 - Discipline

Warmup: L rounds of...

10 Barbell Front Squats (L)
10 Kettlebell Swings (L)

Workout: Run 5K

Crush your time from earlier this week.

Week 19 Day 3 - Discipline

Warmup: Stretch 10 minutes

Workout: M rounds for time of...

5 KB Turkish Get Ups (right) - M
5 KB Turkish Get Ups (left) - M
20 Pull Ups

Use medium KB for the Turkish Get Ups (scale down if necessary).

Week 19 Day 2 - Discipline

My apologies for letting the blog slip. Drinking coffee at Starbucks & playing catch up.

Warmup: L rounds of...

10 Barbell Front Squats (L)
10 Kettlebell Swings (L)

Workout: Run 5K

Run on a track if possible. Effort should be high intensity. Redline.

Monday, August 2, 2010

Week 19 - Day 1 Discipline


Stretch 10 minutes


Run 400 meters (warm up)

H rounds for time of:

5 Kettlebell Clean & Press - right arm (H)

5 Kettlebell OH Squats - right arm (H)

5 Kettlebell Clean & Press - left arm (H)

5 Kettlebell OH Squats - right arm (H)

5 Deadlifts (H)

Run 400 meters (cool down)

Saturday, July 31, 2010

Week 18 - Day 6 Courage

Operation Up In Smoke

Insert: Run 1 Mile

Contact: 3 rounds
10 Burpees
10 Pull Ups

Actions at the Objective: 21 - 15 - 9
(M) Dumbell Thrusters
Pull Ups
(H) Kettlebell Swings

Extract: Run 2 Miles

If you go over 1 hour, complete Escape & Evade:

50 Burpees
50 Squats
50 Push Ups
50 Sit Ups
50 Pull Ups

Week 18 - Day 5 Courage

Workout: Fire in the Gut

100 Sit Ups
100 Flutter Kicks
100 Leg Levers
100 Box Jumps

H rounds for time of...

5 (L) Kettlebell Sit Ups (right side)
5 (L) Kettlebell Sit Ups (left side)
10 (H) Kettlebell Swings
10 (H) KB Sumo Deadlift High Pulls

Thursday, July 29, 2010

Week 18 - Day 3 Courage

Balance technique and intensity. In technical movements, don't let speed override accuracy.


Element 1:
10 Pull ups
20 Push ups
30 Sit Ups
40 Squats

Element 2:
3 rounds of...
10 Deadhang pull ups
10 Romanian deadlifts (barbell only)

Element 3:
3 rounds of...
5 L pull ups
5 Romanian Deadlifts (barbell only) right leg
5 Romanian Deadlifts (barbell only) left leg

Element 4:
3 rounds for time of...
5 Medium Barbell Hang Squat Cleans (M)
10 Kettlebell Swings (M)
15 Box Jumps 24"

Element 5:
Run 2 miles for time

Tuesday, July 27, 2010

Week 18 Day 2 - Courage

Move efficiently through each element without breaking up sets.

Workout: Hurry Up!

Run 2000 Meters
50 Push Ups
50 Flutter Kicks
Run 1600 Meters
40 Push Ups
40 Flutter Kicks
Run 1200 Meters
30 Push Ups
30 Flutter Kicks
Run 800 Meters
20 Push Ups
20 Flutter Kicks
Run 400 Meters
10 Push Ups
10 Flutter Kicks

Track # of sets it takes you to achieve the following:
50 Deadhang Pull Ups
100 Squats

Food Forward

Looks like a pretty promising TV show!

Food Forward

Monday, July 26, 2010

Week 18 Day 1 - Courage

Consistency in elements 1 & 3. High intensity in element 2


Part 1:


Flutter Kick

Sit Ups

Leg Levers

Part 2:

Ladder to 10 : 20 : 30

1 x Deadhang Pull Ups

2 x DB Overhead Press

3 x Push Ups

Part 3:

Run 3 Miles

Rest 3 Minutes

Run 2 Miles

Rest 2 Minutes

Run 1 Mile

In honor of the ultimate warrior. No, really... that's his name. The Ultimate Warrior.

Saturday, July 24, 2010

Week 17 - Day 6 Strength


Stretch 10 Minutes

Workout: Grace

30 Clean and Jerks - 135 Lbs

Grace as defined in the dictionary - "Seemingly effortless beauty or charm of movement, form, or proportion."

Oh... the irony!

Friday, July 23, 2010

Week 17 - Day 5 Strength


Stretch 10 Minutes


6 rounds for time of...

10 Deadlifts (Heavy)
15 Box Jumps 24"
20 Knees-To-Elbows

Wednesday, July 21, 2010

Great Videos

Week 17 - Day 3 Strength


21 - 15 - 9

Kettlebell Swings (Heavy)



50 Kettlebell Snatch - Right Arm (Heavy)
50 Kettlebell Snatch - Left Arm (Heavy)

Use the 21 - 15 - 9 workout as a warmup. Focus on explosive movement and good technique. Note yoru time for the Snatches. For an extra challenge - don't put the kettlebell down until both arms are done.

Tuesday, July 20, 2010

Week 17 - Day 2 Strength

Warmup: 10 Minutes of Stretching



50 meters - 4 intervals on 3 minutes
100 meters - 3 intervals on 4 minutes
400 meters - 2 intervals on 6 minutes

Week 17 - Day 1 Strength


10 minutes of stretching

Workout: Barbell Clean & Jerk

5 x 5 - start at "Light" Weight
5 x 5 - Add weight if desired
5 x 5 - Add weight if desired

3 x 3 - start at "Medium" Weight
3 x 3 - Add weight if desired
3 x 3 - Add weight if desired

Load up the weight for the Clean and Jerks. Go up in weight judiciously, being careful not to let form degrade. Do a full body stretch before and after the workout. Note the max weights used for 5 rep and 3 rep C&J

Saturday, July 17, 2010

Week 16-Day 6 Discipline


10min of Stretching



Beginner & Intermediate:

  • Thrusters  
    • med barbell or heavy DB
  • Pull-Ups
Advanced & Elite:

  • Thrusters (95#, 42.5kg)
  • Pull-Ups
Fran is simply a glimpse of heaven!

Jason "Rhabdo" Kaplan with a 1:53 Fran:

"Hard. Fast. No Cuddling Afterwords"

Friday, July 16, 2010

Week 16-Day 5 Discipline


10min of Stretching


2-4 Rounds of:

50 (Heavy) KB Sumo Deadlifts
25 Lunges (Left side + Right Side=1 Rep)
50 (Light) Overhead Squats

Use a barbell or PVC for the OHS

What Muscles are used in Pull-Ups?

The Importance of Shoulder Mobility and Scapular Stability.

Requirements for Shoulder Stability.

"Hear and forget.
See and remember.
Do and understand."

Thursday, July 15, 2010

Week 16- Day 3 Discipline


10 min of Stretching


Beginner: Run 1 mile
Intermediate: Run 3 miles
Advanced and Elite: Run 10k (6.2 miles)

The Protein Debate

Fructose May Increase Blood Pressure

Mikes Gym

Wednesday, July 14, 2010

Week 16, Day 2 Discipline


10min of Stretching


3-5 rounds of:
Run 800m
25 Heavy DB Thrusters
50 Push Ups

"Success is a matter of understanding and religiously practicing specific, simple habits that always lead to success"

Monday, July 12, 2010

Week 16, Day 1 Discipline

Strong Mind-Strong body.  Practice discipline by ensuring full range of motion and complete muscle contraction.


  • Light Kettlebell Swings
  • Push Ups
  • Squats 
  • Sit Ups 

Run 800

  • Light Kettlebell Swings 
  • Push Ups
  • Squats
  • Sit Ups 


3-5 Rounds of:
  • 3 Medium DB Weighted Pull-Ups
  • 6 Deadhang Pull-Ups 
  • 9 Kipping Pull-Ups

If unable to do the above then do:
3-5 Rounds of:
  • 6 Heavy KB Bent Over Rows (Right)
  • 6 Heavy KB Bent Over Rows (Left)
  • 9 Jumping Pull-Ups

Progression Models in Resistance Training for Healthy Adults

Navy in the right place during duck boat crash

What is Mental Toughness and how to Develop It?

Picture came courtesy of Hutch, Thanks!

Sunday, July 11, 2010

Week 15 Day 5 Courage

Full Mission Profile: Double Tap

Mission details at Brass Ring Fitness

Camp Insertion:

2 Rounds of:
Run 400m
50 OHS (Light)

Actions At Camp:

5 Rounds of:
10 Pull-Ups
10 Burpees
Run 400m

Camp Extraction:

Rest 15min

Cave Insertion:

Run 4 miles

Actions At Cave:

4 Rounds of:

5 Tuck Jumps
10 Mountain Climbers (4 Count)
20 Sit Ups


Run 1 mile

The 15min rest between the camp and cave is not optional.

Endurance exercise performance: the physiology of champions.

"Success is not final, failure is not final: it is the courage to continue that counts"
-Winston Churchill- 

Friday, July 9, 2010

Week 15, Day 5 Courage


Element 1

Dumbbell Complex

5 rounds of 5 reps each:
-Push Up (on Db's)
-DB Deadlift
-Front Squat
-Overhead Press

Element 2

50 Light DB Thrusters

Element 3

20 Barbell Overhead Press @95lbs (42.5kg)
15 Barbell Overhead Press @115lbs (52.5kg)
10 Barbell Overhead Press @135lbs (62kg)

Element 4

3-5 rounds of:

Run 400m
50 Squats

Strength For Endurance
-Mark Twight

Intervals, Thresholds, and Long Slow distance: The Role of Intensity and Duration in Endurance Training

Adversity causes some men to break; Others to break records.
-William Arthur Ward

Wednesday, July 7, 2010

Week 15 Day 3 Courage

R3 x2

Time each separately:

1 Mile Run

Row 500

1 Mile Run

Redline the whole way!

Your Brain on Exercise

Active Hip 2.0 Directors Cut
-by Mark Rippetoe and Stef Bradford

The Squat, or How I Learned to Stop Leg-Pressing and Use My Ass
--by Mark Rippetoe

Do not run!
-Mark Rippetoe

Tuesday, July 6, 2010

Week 15 Day 2 Courage

"Punch in the Face"

Element 1

4-6 Rounds of:
Row 250m
10 Muscle Ups (or 4 Pull-Ups and 4 Dips)

Element 2

Run 4 miles for time.

Record the time on the run only.

Making Ryan Hall One Minute Faster

Why Swimming is Different

Monday, July 5, 2010

Week 15 Day 1 Courage


Element 1

Ladder to 10:

DB Complex (Medium)
-Push Up on DB
-DB Deadlift
- DB Front Squat
- DB Overhead Press

Element 2

Run 6 miles or 40 min, whichever comes first.

Element 3

Barbell deadlifts:

5x5 @62kg (light)
5x5 @85kg (medium)
5x5 @102.5kg (heavy)

How Prefontaine Trained

The Right Way to Warmup is (Your Answer here)

Exposure to Plants and Trees Seem to Benefit Health
-Wait, so we are not supposed to wear a parka when we go outside to protect us from the evil outdoors? This defies common logic!

Happy 4th!

Have a great 4th everyone and keep all those who keep our country free on your minds!

Friday, July 2, 2010

Week 14, Day 6 Strength


10min of Stretching


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.

AMRAP in 20min of:
30 Box Jumps 20"
20 Push Press 115lbs
30 Pull-Ups

Week 14, Day 5 Strength


10min of Stretching


Beginner Run 0.5 mile

Intermediate Run 1.5 miles

Advanced Run 5k (3.1 miles)

Elite Run 5k (3.1 miles)

CrossFit Endurance Certification - Reno NV - October 16-17, 2010

First American 10k under 27 min:

A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more.
-Steve Prefontaine-

Wednesday, June 30, 2010

Week 14, Day 3 Strength


10 min of Stretching


Run 400m (easy)

for time:
50 Heavy KB C&J (left arm)
50 Heavy KB C&J (right arm)

Every Athlete is Unique

Lone Survivor Foundation

Endurance to the Extreme

"The ultimate measure of a man is not where he stands in moments of comfort, but where he stands at times of challenge and controversy."
Martin Luther King, Jr.

Tuesday, June 29, 2010

Week 14, Day 2 Strength


Run 800m

KB Swing (medium)
Push Ups

Run 800m

4-6 Rounds of:
25-100 Jump Ropes
Sprint 50m

The minute you start talking about what you're going to do if you lose, you have lost.
-George Shultz

Monday, June 28, 2010

The Greatest Men That Ever Lived (Operation Red Wing)

Week 14, Day 1 Strength


10min of Stretching


50 Walking Lunges
Run 400m (easy pace)

3-5 rounds of:
10 medium Kettlebell Swings
20 Medium DB Push Press
10 Heavy Kettlebell Sumo Deadlift
20 Sit Ups

50 Walking Lunges
Run 400m (fast pace)

Record the time on the first run, the 3-5 rounds and the second run.

Glycemic Index CFJ

Glycemix Index Home

The Paleo Diet Blog

Today is the 5th anniversary of operation Redwing(s). This is the operation in the book Lone Survivor

Sunday, June 27, 2010

Week 13, Day 6 Discipline

10min of Stretching and OHS practice

We have a very lovely lady to round out the week:


Run 400
15 OHS (42.5kg)

Coconut: In Support of Good Health in the 21st Century

Warrior Games

Thursday, June 24, 2010

Week 13, Day 5 Discipline


10 min of Stretching


2-4 Rounds of:

Run 1 mile
50 Squats
25 Mediums KB Swings

LAPD SWAT members do RJ

IF: “Long on promises, short on delivery?”

Is Stopping Angiogenesis The Key To Stopping Cancer?

"Act like a man of thought - Think like a man of action."
-Thomas Mann

Wednesday, June 23, 2010

Week 13, Day 3 Discipline


10min of Stretching


Beginner: Run 0.5 mile

Intermediate: Run 1.5 miles

Advanced and Elite: Run 5k (3.1 miles)

Beat last weeks time, by a lot!

The definitive fish oil buyer's guide

SEAL/SWCC Training video

"A man of character finds a special attractiveness in difficulty, since it is only by coming to grips with difficulty that he can realize his potentialities"
-Charles de Gaulle-

Week 13, Day 2 Discipline


10min Stretch


5-6 rounds of:
20 Pull-Ups
20 KB Swings (16kg-24kg)
10 Heavy Deadlifts

Focus on form, taking breaks as needed to maintain proper form.

Monday, June 21, 2010

Week 13, Day 1, Discipline

Run 400m

3rnds of:
5 PVC Shoulder Stretch
10 PVC Overhead Squat

Run 400m

3rnds of:

10m KB Swings
10 Sit Ups

Heavy KB Front Squats (R)
Heavy KB Front Squat (L)

3-5 Rounds of:
10 Medium KB SDHP (Right Arm)
10 Medium KB SDHP (Left Arm)
20 Sit Ups

Motivational Video

Saturday, June 19, 2010

Assesment Week, Day 5

Last day of assessment week!

Row 2500m
Run 6 miles

Gym Jones Knowledge-Quality

Gym Jones Knowledge-Hard Work

Gym Jones Knowledge-Inner Conflict

There is a difference between interest and commitment. When your interested in doing something, you do it only when circumstances permit. When your committed to something, you accept no excuses, only results.
-Art Turock-

Friday, June 18, 2010

Assesment Week, Day 4

Hopefully everyone is having as much fun with assessment week as I am!

Row 5000m
Max Thrusters in 1 min (42.5kg)
Max Box Jumps in 1 min (20")
Run 1.5m
Max Burpees in 1 min

Top 10 benefits of Blueberries

Examples of Good Running form

"In the struggle for survival, the fittest win out at the expense of their rivals. Because they succeed in adapting themselves best to their environment"
-Charles Darwin-

Wednesday, June 16, 2010

Assesment Week, Day 3

Speed work today!

250 x3
500 x2
1000 x1

200 x3
400 x2
800 x1

The greatest use of life is to spend it for something that will outlast it.
-William James-

Tuesday, June 15, 2010

Assesment Week, Day 2

Focusing on our strength metrics today, oh and a 10k row :)

Max BW Bench Press
Weighted Deadhang Pull-Up 5 Reps
Overhead Press 5 Rep Max
Back Squat 5 Rep Max
Deadlift 5 Rep Max

Row 10,000m

We are becoming more balanced athletes in this program and that is the exact definition of what a Crossfit athlete is supposed to be.

"Only through destroying myself can I discover the greatest power of my spirit."
-Chuck Palahniuk-

A video and a CFJ article on rowing:

Rowing Technique Video

Crossfit Journal Rowing Technique

Monday, June 14, 2010

Assesment Week, Day 1

So begins our Assessment week. Hopefully everyone has improved in some regard (I know I have).

Max Push Ups in 2 minutes
Max Sit Ups in 2 minutes
Max Pull-Ups no time limit
Max Squat in 2 minutes
Max Overhead Press (30kg)
Run 3 miles (Redline)

Yesterday I dared to struggle. Today I dare to win.
-Bernadette Delvin-

Sunday, June 13, 2010

Phase One Completed!

Congratulations everyone we have officially completed Phase I of the warrior athlete program!

How's everyone doing with the program so far?

Friday, June 11, 2010

FMP Tomorrow

Coach Ord will be in Reno tomorrow for a good old fashioned beat down FMP.

Time: 10:00am
Place: Battle Born Crossfit

This will be a great time for our warriors to truly challenge their mental tenacity and push through the suck!

Saturday, June 5, 2010

Alena trying to meditate

In lieu of me posting the updates lately - sorry guys things slow down after the Odyssey for me (ya right). Anyway, came across this video and until he finds his inner peace it reminds me of my attempts to be "one" with myself. I know horrible downfall on my part, and thanks to Gene for thinking I could make 2:45 before I caved it was about 32 seconds actually - 4 or 5 times over I tried. Different rooms, places, positions, ughhh my mind is not a quiet place.

Monday, May 31, 2010

Farewell Fellow Warriors

I would like to thank everyone in the BBCF community for being such an inspirational and die hard group of people. I truly understand what is means to be part of something bigger than myself and feel like I am taking a little part of you all with me in my journey.

I am leaving BBCF as a stronger person in the physical and mental aspect of training and life. Everyday we push ourselves past boundaries we otherwise would not have crossed and we do it together as a team helping each other along the way. No one is ever left behind and there are so many people willing to go the extra mile.

Thank you all for allowing me to be part of something so great and inspirational. It has been truly a pleasure coaching and working out alongside each and every one of the amazing members of the BBCF community. I have seen so many outstanding transformations in our members, both physically and mentally.

-Scott is one that will always stick out in my mind. When he started, I was literally squatting under him to help him finish his pull-ups during an FMP and now he is a monster killing WODs everyday.
-Mel and Alena you will always be the two who were just as crazy as I am. No matter what you were always willing to do anything that sounded cool and even things that didn't. Like a three way call at midnight to do some burpees.

Thank you Alena and Jason for taking the box over and putting your heart and soul into each and every member of our community. And thank you to all the members of the BBCF community who come in everyday and give everything they've got This is what makes BBCF so successful, keep up the good work and stay in touch

"The greatest victory is the victory over ourselves. Remember, it's always too soon to quit.


Wednesday, May 26, 2010

Week 10 Day 2, Tuesday 25 May, 2010

Warm - up

10 minute stretch

3-4 rounds
20 med weight dumbbell thrusters
20 pull ups
400m run

Focus on form, strength, and breathing to calm yourself.

Tuesday, May 25, 2010

I'm trying text blogging today so here it goes:

This is a great saying from the book Mind Gym:

If you think you are beaten, you are.
If you think that you dare not, you don't.
If you'd like to win, but think you can't, it's almost certain you won't.

If you think you'll lose, you've lost.
For out in the world you'll find sucess begins with a fellows will.
It's all in the state of mind.

Life's battles don't always go to the stronger or faster man; but sooner or later the man who wins is the man who thinks he can.

Monday, May 24, 2010

Week 10 day 1, Monday May 24, 2010

Warm up

800m run
Push ups
Sit ups
800m run


4-6 rounds
5 kettlebell clean and press right side - heavy and strict
5 kettlebell clean and press left side - heavy and strict

This workout is not timed, focus on solid movements, and strict press for each rep.

9 Things to do when you are All Banged Up

9 things to do when you're All Banged Up
by Dallas Hartwig, PT, MS

As a physical therapist and strength and conditioning coach, I’ve spent a good portion of my professional career talking to people about recovery, either in the clinic following an injury or in the gym following a high-intensity workout. Since I believe that brief, high-intensity exercise is the most productive in terms of maximizing fitness and minimizing risk of overuse injury and excessive oxidative stress on the body, I prescribe exercise programs that look a lot like CrossFit, with a heavy emphasis on strength movements and gymnastics.

Unfortunately, there’s a lot of information out there about how to exercise, but far less information about the application of proper rest and recovery techniques. I see more sub-acute and chronic injuries resulting from inadequate recovery from exercise (especially with high-intensity programs), than resulting from an acute or traumatic incident. The primary fault lies with inadequate or improper recovery from exercise, not the type or intensity of exercise. (To put it another way, it’s not that you’re hurting yourself doing pull-ups – more often than not, it’s because you’re not properly recovering from those pull-ups.)

I believe that a high intensity exercise program is both effective and sustainable life-long, when combined with good nutrition and recovery practices. So I find myself educating my PT patients about nutrition, sleep, active recovery techniques, and stress management practices as often as I do about the physiology of connective tissue healing, lumbar stabilization, or biomechanics. It was this experience that, in part, led Melissa and me to develop a comprehensive and integrative practice (Whole9) to help our clients continue to aggressively chase health and performance without being hindered by nagging pain and injuries.

At some point in our lives, we’re likely to find ourselves over-trained, under-recovered, under-fed, under-slept, over-caffeinated, and (eventually) actually injured. Ideally, the early stages are the time to pay attention to what your body is trying to tell you, and take immediate action to ensure those nagging aches and pains don’t become a seriously limiting chronic injury. So here are the Whole9’s recommendations for what to do when you’re All Banged Up.

1. Take extra rest days. I’m not talking about swapping your rest day from Wednesday to Tuesday – I’m telling you to skip a bunch of workouts. I’m a proponent of taking an entire week off once or twice a year from hard training – and can think of no better time to do so than when you’re banged up. And once you go back to intense training, you also need to give that injured body part another week or three of rest. Yes, really – rest it longer than you think you should. Trust me, you’d rather take three weeks off from all pulling exercises than be plagued with chronic injuries (and sucky performance) for the next six months. Finally, don’t even think about doing two workouts a day or a long met-con to “make up for” your extra rest days. The whole point is extra rest.

2. Get felt up (or feel yourself up). Seek out a good massage therapist. Cyclic compression of muscles after intense exercise reduce swelling and muscle damage. Massage can improve muscle function, resulting in less swelling and fewer signs of inflammation after exercise. Too busy to book an hour long massage? If you’re beat up, no you’re not… skip today’s workout and hit the massage table. Too broke to see your massage therapist every week? Luckily, there are cheaper and still-effective alternatives. Spend enough intimate time with your foam roller to make your significant other jealous. Buy a Stick and use it. Work with a tennis ball or lacrosse ball for some self-myofascial release.

3. Keep moving. Low intensity exercise can protect and enhance the immune system, even when you’re banged up or sick. It also helps with injury prevention and recovery. Moving your body increases blood flow and the number of cells that eat up “debris” in the injury. It also increases oxygen levels to speed up healing, and increases circulation to remove the debris out of injured areas. Finally, exercise prevents stiffness and decreases the formation of scar adhesions. Stay active with movements different from those you normally perform during workouts, but remember to keep things light and easy. Think dynamic warm-up drills, kripalu yoga, an easy swim or a brisk walk. And people… stretch.

4. Use thermal modalities (heat and ice) appropriately. If you have an acute injury (less than 5 days old), ice is your best friend. I prefer crushed ice (in a plastic bag inside a pillowcase) instead of those commercial gel packs – they warm up too fast. Apply the ice to the injured area for 20-30 minutes, at least 3 times daily. Or you could apply ice directly to the injured area with ice massage (as pictured above) for 8-10 minutes. Most importantly, don’t put heat on an acute injury. The inflammatory process is biochemical, and heat literally speeds up that process. Heat vasodilates and promotes the accumulation of interstitial fluid (edema), and the last thing you want with a fresh injury is to add to the swelling. If you really love your Tiger Balm or Icy Hot, that’s okay – but these products have no real thermal effect. (You might get the sensation, but it doesn’t actually heat or cool your tissue.)

Chronic injuries (anything that persists for longer than 2-3 weeks) respond best to heat, which improves blood flow to the healing tissue. So once you’re into the 5-plus day range, you can use contrasting hot and cold, alternating every 2-5 minutes for a total of 20-30 minutes, especially post-workout.

5. Remove inflammatory dietary factors. This should be a no-brainer around here. If you’ve been slipping back into old (poor) eating habits, now’s the time to clean up that mess. Get rid of grains, legumes, and dairy altogether. Need I even mention cutting out booze? And though it’s controversial, I’d also recommend eating less saturated animal fat (especially egg yolks and fat from feedlot-raised, grain-fed animals) as it can increase pro-inflammatory compounds in your body.

6. Boost your vegetable intake. Alkaline foods, especially richly coloured vegetables, help to offset the negative effects of acidic metabolic waste. Vitamin C and polyphenols, like those in broccoli and dark leafy greens, are essential for the repair of connective tissue and to reduce inflammation. Vitamins E (found in sprouts, avocado and dark, leafy greens) and A (found in green and yellow vegetables) are also important nutrients for connective tissue and cell repair. In summary, eat more veggies, especially green leafies… but not more fruit. (I’m wary of fruit’s impact on insulin levels, which, when elevated, increase inflammatory markers in the body). Go easy on carbohydrate-dense root vegetables for the same reason.

7. Calm down (your inflammation). The ratio of omega fats in your diet help dictate the “inflammation status” of your body. If your diet consists of mostly omega-6 fats, your inflammation response will be unbalanced and damaging to your cells. To that end, per Robb Wolf’s recommendations, bump up your fish oil supplementation to 0.8-1.0 gram of DHA + EPA per 10 pounds of body weight. The additional omega-3 fatty acids can help tip the balance in your body away from an inflammatory state. Also, avoid concentrated sources of omega-6 fatty acids, such as “industrial” vegetable oils like peanut, safflower, soybean, and corn oils. You could also consider a GLA (gamma-lineolic acid) supplement. (GLA, while in the Omega-6 family, is not converted to the pro-inflammatory arachidonic acid (AA), but rather to dihomo-γ-linolenic acid (DGLA). DGLA competes with AA and prevents the negative inflammatory effects that AA would otherwise cause in the body.)

And it may sound weird, but… don’t forget to brush your teeth and, just as importantly, floss daily. Periodontal disease can contribute to systemic inflammation in the body just like grains, legumes and dairy.

8. Get more and better sleep. This article explains how sleep contributes to a whole host of health and fitness factors, including injury prevention and recovery. During this time period, avoid caffeine, which can disrupt the quality of your sleep even if it doesn’t actually keep you awake.

9. Ditch the Advil. While I don’t purport to be smarter than your doctor, here is one area where I disagree with his recommendation to scarf the Vitamin I (ibuprofen) and other NSAIDs (non-steriodal anti-inflammatories). Sure, NSAIDs suppress the inflammatory process and help with pain control. But research has shown that they actually slow down the overall healing process, and cause the “healed” tissue to be less strong. So allow your body’s healing process run its natural course, and don’t band-aid it with Advil.

Sunday, May 23, 2010

Welcome form Kirkurk, Iraq

I don't mean to highjack the warrior athlete page, but I cannot post comments - only new posts. I also wanted to let everyone know, I've made it safe to my final location (for the next 4ish months) Kirkurk, Iraq. If your familiar with your geography, its 200 miles north of Baghdad, Iraq. If not Google is awesome. Had to use Google myself :-p. Anyway I also wanted to post my mailing address and my email address. I'd love to hear from everyone and care packages would be awesome :-). If I could put in a request on a care package, a couple ab mats would be fantastic! Never realized the necessities until you need them :-p.

Mailing address:

SSgt Hoff, Matthew
Unit # 70072
APO AE 09359


Until next time, have a wonderful weekend and week! Kick some Warrior Athlete butt!

Saturday, May 22, 2010

Week 9 Day 6, Saturday May 22, 2010


While the US and NATO effors have severely improved the living conditions in Iraq for the general populations, there are still cells that remain well armed and determined to undermine efforts to restore peace. It is widely known that they are receiving their financial and arms backing from outside the country. A main tactical strategy in finishing the work in Iraq is to disrupt the shipments of arms and supplies to insurgent groups.
Intelligence sources report that the Yemeni cargo ship 'Setting Sun' is being loaded with supplies and weapons in the port city of Mukala, Yemen. The destination for the off load of the cargo is suspected to be Bushehr, Iran, where it will most likely be smuggled into Iraq to resupply insurgent groups.


4 Rounds
50 Squats
50 Push Ups
50 Sit Ups

Actions at the Objective:
5 Rounds
5 Commando Pull Ups (right side) [sub 10 pull ups]
5 Commando Pull Ups (left side) [sub 10 pull ups]
10 Burpees
400 meter Run

Push the pace for a quick, decisive victory through violence of action.

Week 9 Day 5, Friday May 21, 2010

Goal: Warm up through elements 1-4, then explode through elements 5.

WOD: "Fire in the Gut"

100 Sit Ups
100 Flutter Kicks
100 Leg Levers
100 Box Jumps

4-5 Rounds (for time)
5 (L) KB Sit Ups (right side)
5 (L) KB Sit Ups (left side)
10 (H) KB Swings
10 (H) KB SDHP

Week 9 Day 3, Wednesday May 19, 2010

Goal: Control intensity to get the best time. Finish with an empty tank.

WOD: "R3"
(Prepare everything before you start to minimize wasted time on transitions)

2 mile Run
2000 meter Row
2 mile Run


Week 9 Day 2, Tuesday May 18, 2010

Hurry Up!

Run 2000 meters (1.25 miles)
50 Push Ups
50 Flutter Kicks

Run 1600 meters (1 mile)
40 Push Ups
40 Flutter Kicks

Run 1200 meters (0.75 miles)
30 Push Ups
30 Flutter Kicks

Run 800 meters (0.5 miles)
20 Push Ups
20 Flutter Kicks

Run 400 meters (0.25 miles)
10 Push Ups
10 Flutter Kicks

Track # of rounds it takes you to achieve the follow:
50 Deadhang Pull Ups
100 Squats

Run at redline on elements 1-5. Shoot for no more than 3 sets of elements 6 and 7.

Monday, May 17, 2010

Week 9 Day 1, Monday May 17 2010

Here we hit our Courage cycle again, or our "bring the fury" week.

Monkey & a Football (Ok, I am a giant kid but that is an awesome name)

Push ups
Sit ups
Kettlebell swings medium weight

5 pistols right leg
5 pistols left leg
5 handstand push ups

* scale pistols to squats and HSPU to heavy overhead press

3 mile run

"A warrior must take care that only his spirit is not broken."

Sunday, May 16, 2010

Week 8 Day 6, Saturday May 15 2010

Warm Up:

10 min of Stretching



Run 800m
30 Kettlebell Swings (32kg)
30 Pull-Ups


"The great secret of success in life is for a man to be ready when his opportunity comes."
- Benjamin Disraeli

Week 8 Day 5, Friday May 14 2010

Warm Up:

10 Min of Dynamic Stretching


Run 1 Mile AFAP
Run 800m AFAP
Run 400m AFAP

Meter intensity based on distance.

"We shall never have more time. We have, and have always had, all the time there is. No object is served in waiting until next week or even until tomorrow. Keep going day in and out. Concentrate on something useful. Having decided to achieve a task, achieve it at all costs."
- Arnold Bennett

Week 8 Day 3, Wednesday May 12 2010

Warm Up:

Stretch 10 min


2-4 Rounds of:

10 Kettlebell Snatch (right arm)
10 Ball Slam
10 Kettlebell Snatch (left arm)
10 Ball Slam

"The will to excel and the will to win, they endure. They are more important than any events that occasion them."
-Vince Lombardi

Week 8 Day 2, Tuesday May 11 2010

Warm Up:

10 Min of Stretching


8x100 on 2 Minutes
4x200 on 3 Minutes

Record fastest 100 and 200 then:

2-4 Rounds of:

10 Tuck Jumps
10 Clapping Push Ups

"Because your own strength is unequal to the task, do not assume that it is beyond the powers of man; but if anything is within the powers and province of man, believe that it is within your own compass also."
- Marcus Aurelius Antoninus

Week 8 Day 1, Monday May 10 2010

Warm Up:

10 Minutes of Stretching


Run 800

2-4 rounds of:

10 M Kettlebell Snatch (right arm)
10 M Kettlebell Snatch (left arm)
10 Weighted Pull-Ups with a Kettlebell

Run 800

Week 7 Day 6, Saturday 8 May 2010

Warm Up:

10 Minutes of Stretching



Run 1 Mile
100 Pull-Ups
200 Push Ups
300 Squats
Run 1 Mile

With a 20lb vest

In memory of Navy Lt Michael Murphy, who was killed in Afghanistan 6/28/05.

Feel free to break up the pull ups, push ups, and squats. Recommend doing sets of 10 pull ups, 20 push ups, and 30 squats
until you finish all reps. Scale reps down as necessary to keep a continuous flow.

Week 7 Day 5, Friday 7 May 2010

Warm Up:

10 min of stretching

5 Medium Turkish Get Ups (right side)
5 Medium Turkish Get Ups (left side)
20 Pull-Ups

Try to do all Pull-Ups in one set!

Thursday, May 6, 2010

Week 7 Day 3, Wednesday 5 May 2010

Warm Up:

(L) Rounds of
5 Pull-ups
10 Push-ups
15 Squats


7min Run - Easy Intensity (you can talk but not in full sentences)
7min Run - Moderate Intensity (down to single word only)
7min Run - High Intensity (you can hardly breath)
Turn around - The Chase is on (Negative Split)

Week 7 Day 2, Tuesday 4 May 2010

Warm Up:

10 minutes of Stretching


(M) KB Swings
(L) Overhead Squats

Tuesday, May 4, 2010

Week 7 Day 1, Monday 3, 2010

Warm up
400m run
2 x
2 pull ups
25 squats
400m run
25 push ups
25 sit ups
Kettlebell clean and press (right arm) med weight
Kettlebell clean and press (left arm) med weight

3-5 rounds
25 deadlifts - medium weight
50 situps

Week 6 Day 5, Saturday 1 May, 2010

Rock N Roll FMP

Since we all did this last time, but we all chose the option of lifting a lot of weight, this time we get to run run run.

10K with a 25 pound pack.

Friday, April 30, 2010

Week 6 Day 4, Friday 30 April, 2010


Running with Angie

100 Pull ups
1 mile run
100 Push ups
1 mile run
100 sit ups
1 mile run
100 squats
1 mile run

Wednesday, April 28, 2010

Week 6 Day 3, Wednesday 28 April, 2010

OK, so I try to just stick to the programming but WOW - this bringing the pain week is for sure doing that.


15 minute trail run low intensity
10 min trail run medium intensity
5 min trail run high intensity
turn around and hall ass back for a negative split.

Tuesday, April 27, 2010

Week 6 Day 2, Tuesday April 27, 2010


2 mile run

2-4 rounds

10 dead hang pull ups
10 dumbbell thrusters
10 knees 2 elbows


Push ups

2 mile run

Monday, April 26, 2010

Week 6 Day 1, Monday April 26, 2010


Left arm kettlebell overhead windmills 16kg
Right arm kettlebell overhead windmills 16kg
Kettlebell swings 24kg
(ensure good technique on this phase)

2-4 rounds
50 push ups
50 sit ups
50 squats

3 mile run

50 pull ups

Saturday, April 24, 2010

Week 5 Day 5, Sat April 24, 2010


10 min active stretch



30 Squat Clean 42.5kg (95lb)
30 Pull-Ups
run 800

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

First posted 19 December 2007

Friday, April 23, 2010

Week 5 Day 4, Friday April 23, 2010


10 min active stretch


4-6 rounds
20-65lb kettlebell

10 right arm KB clean & jerk
10 left arm KB clean & jerk
10 kettlebell swings

Practice good form on your clean and jerks, if you are struggling with the movement, you may do a clean and push press to complete workout.

Wednesday, April 21, 2010

Week 5 Day 3, Wednesday April 21, 2010


10 min active stretch


1 mile run easy intensity
1 mile run medium intensity
1 mile run high intensity

Record each mile time and recover between each mile as needed. Maintain the intensity level for each,.

Week 5 Day 2, Tuesday April 20, 2010


10 min stretch

4 x 400m runs on 3 minutes
run 400m in less than 3 minutes and rest the remaining time left for your 3 mins
4 x 200m runs on 2 minutes
run 200m in less than 2 minutes and rest the remaining time left for your 2 mins
3-5 rounds
400m run
10 burpees

Intervals are not timed - but need to be sprints, the rounds workout is timed and there is no "planned" rest in between

Week 5 Day 1, Monday April 19, 2010


10 min stretch


4-6 rounds
400m run
10 clapping push ups
10 tuck jumps
10 kettlebell swings - medium weight

Week 4 Day 5, Saturday April 17, 2010


10 min stretch


CrossFit benchmark - Nicole

AMRAP 20 mins
Run 400m
Max rep pull ups in a single set - every time you drop you run

Total rounds and total pull ups

Week 4 Day 4, Friday April 16, 2010


10 min active stretch


50-35-20 or 35-20-10 (depending on level)
Kettlebell swings - medium weight
Pull ups
Overhead squats - light

Week 4 Day 3, Wednesday April 14, 2010


2-4 rounds
10 light Overhead squats
20 sit Ups


6 min easy intensity run
6 min moderate intensity run
6 min high intensity run
** Turn around run back and beat your 24 min distance!

Tuesday, April 13, 2010

Week 4 Day 2, Tuesday April 13, 2010

Warm up

10 min stretch


5-6 rounds
20 med weight dumbbell push press - be explosive on the dip drive
20 squats
20 push ups

Monday, April 12, 2010

Week 4 Day 1, Monday April 2010

Discipline Week:

800m run
10 medium kb swings
20 push ups
30 sit ups
800m run
*Moderate to intense for warm up pace

4-6 rounds
15 heavy deadlifts (yes!!!)
30 sit ups
*Deadlift weight heavy enough to be challenging, but not so heavy you do not keep good form.

Sunday, April 11, 2010

Week 3 Day 6, Saturday April 10th, 2010


Full Mission Profile


Moments ago a distress radio call came into the Search and Rescue station about a severely injured pair of hunters on King Mountain, north of Palmer, Alaska.

Both are injured, but one has a severe compound femur fracture and has lost a lot of blood. The other hunter sustained minor injuries, but is unable to move his partner.

The incident that caused the injuries was a large rock slide, which also completely obstructed the narrow trail on the steep cliff that offers the quickest access to the injured victims.

A rescue helicopter has been called, but due to a previous call will not be able to be on station for 4 hours. The victim with the compound fracture will not last that long. The rescue team must choose either to move clear a path through the rocks or take a narrow trail around the back of the mountain to get to the victims.


Option A: Run 1 mile before not timed

If you choose to clear a path through the fallen rocks (shorter distance – but heavier):

Deadlift – 10,000lbs

Clean – 7,500lbs

Press, Push Press, or Jerk – 5,000lbs

*Scale your weight to your ability and keep track of lifts (i.e. 10 cleans at 95lbs = 950lbs). Mix up lifts as needed. Feel free to change weight as needed.

Note your time from beginning to end of all lifts

Option B:

If you choose to take the trail around to the other side (longer – but no heavy lifting):

Run 15K (9.6 miles)

Note the time of the run from beginning to end.

Saturday, April 10, 2010

The 7 Samurai Virtues

Gi-Morality & Integrity

Yu-Bravery & Valor

Jin-Kindness & Compassion




Chugi-Faithfulness, Devotion & Trustworthiness

BBCF represents all of these virtues in the training we endure everyday.
  • Always doing the workout without cheating reps
  • Having the tenacity to push on when we feel like we have been hit by a truck
  • Truly caring about our fellow warrior athletes both in the gym and outside of it.
  • Working together as a team to push ourselves well beyond what we think we are capable of
  • Being smart about our training and using weights that are on par with our abilities
Thoughts? Any other ways we represent these virtues? Anything to add?

Friday, April 9, 2010

Week 3 Day 5, Friday April 9th, 2010

Hitting day 5 with a vengence! I hope everyone had a wonderful recovery day and a great time with their famalies and Brass Ring!

Today we have a cool combination of kettlebell work, body weight movements, and strength based moves.

4-5 rounds
10 SDHP with kettlebell HEAVY
5 KB swings right arm Medium
5 KB swings left are Medium
right inot
500m row
50 push ups
50 flutter kicks - count of 4, so 2 per each leg = 1 count
350m row
35 push ups
35 flutter kicks
200m row
20 push ups
20 flutter kicks
right into
5-6 rounds
10 dead hang pull ups
10 shoulder press - Heavy


Thursday, April 8, 2010

“Courage, above all things, is the first quality of a warrior.”

Karl Von Clausewitz

"The more you sweat in training, the less you will bleed in battle." - Motto of Navy Seals

"Civilize the mind but make savage the body." - Chairman Mao

"We do not rise to the level of our expectations. We fall to the level
of our training"

"Victory is reserved for those who are willing to pay it's price." - Sun Tzu

"The Ultimate Warrior leaves no openings - Except in his mind." - Seishinkan ITP

"My life is simple, my food is plain, and my quarters are uncluttered. In all things, I have sought clarity. I face the troubles and problems of life and death willingly. Virtue, integrity and courage are my priorities. I can be approached, but never pushed; befriended but never coerced; killed but never shamed."
- Yi Sunshin, Last letter to an old friend.

"Tomorrow's battle is won during today's practice." - Samurai maxim

“To be a warrior is not a simple matter of wishing to be one. It is rather an endless struggle that will go on to the very last moment of our lives. Nobody is born a warrior, in exactly the same way that nobody is born an average man. We make ourselves into one or the other.” - Carlos Castaneda

Wednesday, April 7, 2010

Week 3 Day 3, Wednesday April 7, 2010

The Chase

Trail run!

15 min run at moderate intensity - you can talk just not in full sentences.
10 min run at high intensity - you are down to single words only.
5 min sprint - All out run, can't breath can't talk!

Turn around, and the Chase is on!
Negative Splits!!!

Tuesday, April 6, 2010

Psychology of Training

Here is the whole collection of articles pertaining to the mental aspect of training from USA Swimming.

Chapter 1 Goal Setting

Chapter 2 Mental Imagery

Chapter 3 Self Talk

Chapter 5 Concentration

Chapter 6 Team Building & Team Cohesion

Chapter 6 Self-Confidence

Chapter 7 Physical and Mental Energy

Chapter 8 Mental Preparation

For some reason they list two chapter 6's and no chapter 4.

Week 3 Day 2, Tuesday April 6, 2010


1 round
10 pull ups
20 push ups
30 sit ups
40 squats

3 rounds
10 deadhang pull ups
10 romanian deadlifts 20kg barbell

3 rounds
5 L-pull ups
5 romanian deadlifts right leg 20kg barbell
5 romanian deadlifts left leg 20kg barbell

3 rounds
5 barbell hang squat cleans at medium weight 45-185 pounds (depending on level)
10 kettlebell swings 10-50 pounds (depending on level)
15 box jumps - 20in

2 mile run

Monday, April 5, 2010

Week 3 Day 1, Monday April 05, 2010

Goal for the workout:
Execute workout at an even, consistent pace.

WOD: Guerilla Camp

Element 1
Med rounds (3-5) of:
Run width of field
25 Squats

Element 2:
Med Rounds (3-5) of:
Run width of field
25 Push Ups

Element 3
Med Rounds (3-5) of:
Run width of field
25 Sit Ups

Element 4
2 rounds of:
Heavy (20-65lbs) KB Waiter Carry (switch arms)
Hold the kettlebell straight up with elbows locked.
Walk the length of the field, switch arms and walk back.
Do this twice.

Element 5
Heavy Rounds (4-6) of:
10 Kettlebell Swings
20 Sit Ups

Element 6
Heavy Rounds (4-6)
10 Med (10-50lbs) KB SDHP
20 Sit Ups

In elements 5 and 6 change sit ups from 20 to 10

Advance/ Elite
Push through the workout at a pace you can maintain. Take as few breaks as possible.

To be uncertain is to be uncomfortable, but to be certain is to be ridiculous.
- Chinese Proverb

Mental Preparation in swimming

This is for swimming but carries over to mental prep in general as well. Thoughts?

Friday, April 2, 2010

Week 2 Day 6, Sat April 03, 2010

Goal for the workout:
Give your all on this short but intense benchmark. Set the bar high!

10 min of Stretching


2-3 Rounds of:
Run 400m
21 Kb Swings
12 Pull-ups

Last week we murdered Angie, now lets nail Helen!

"Pain is not evil, unless it conquers us."
- Charles Kingsley

Week 2 Day 5, Friday April 02, 2010

Goal for the workout:
High intensity throughout the workout. Keep break down to 5 breaths or less.

10 minutes of stretching

15 min (Beginner & Intermediate)
20 min (Advanced & Elite)

10 med KB swings
5 Burpees
5 med KB SDHP

"You have to learn the rules of the game. And then you have to play better than anyone else."
- Albert Einstein (German-born American Physicist, 1879-1955)

Wednesday, March 31, 2010

Day 3 Week 2 - Wednesday 31, March 2010

Run 1 mile - easy intensity (you can talk but not in full sentences)
Run 1 mile - moderate intensity (you can only speak single words)
4 x 400m - high intensity with a 1 minute rest after each sprint

Record all 4 of your 400 m sprints

Warmup - Active stretch, skill transfer movements, whatever you need to be ready!

Tuesday, March 30, 2010

Day 2 Week 2 - Tuesday 30, March 2010

Warm Up:

10 Minutes of Stretch


For Time:
(M) DB Hang Squat Clean
(M) DB Front Squat
(M) DB Push Press
(M) Push Jerk

Notes: Warmup prior to this workout with some basic stretching. Time the entire workout. Use medium size DB for both phases.

Monday, March 29, 2010

Day 1 Week 2 - Monday 29, March 2010

Warm - up

10 good minutes of stretching

2-4 rounds
20 pull ups
800m run
10 box jumps 20inch
800m run

Hope everyone had a restful recovery day yesterday, enjoyed their family and lives, and did their "homework". :-)

Sunday, March 28, 2010

Quotes to live by

What are some quotes you have come across that exemplify the warrior athlete mindset?

Saturday, March 27, 2010

Warrior Athlete Defined

What is your definition of a Warrior Athlete?

Who would you say holds the qualities that you described above?

Day 6 Week 1 Saturday 27, March 2010

Warm up:

Run 1 mile

3 Rounds of
10 Push-ups
10 Dumbbell Overhead Press (M)
10 Pull-ups (or med KB Bent over rows)

Run 1 mile


100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

*Pretty much Murph for a warm up :-). Mel and Chandler had there Wheaties this morning!!

Friday, March 26, 2010

Day 5 Week 1 Friday 26, March 2010

Hope all did well on thier recovery day yesterday, and started thinking about the discipline we may all need in different areas of life.

Today we have a great workout that should burn the legs - Matt I know how much you and I will enjoy this one!

2-4 rounds

Run 1 mile
35 Over head squats
35 Sumo deadlift high pulls - kettlebells

Please look at your levels and see where you fall in, scale up if you are feeling good - don't scale below your "level" sub the run for another movement if your lungs feel like they are falling out through your nose. :-)

Thursday, March 25, 2010

Day 4 Week 1, Thursday 25, March 2010

Today is a physical recovery day with a mental twist.

Be sure to check your weeks worth of work and see that today we are to be doing DISCIPLINE:

Describe our values and goals for 5 different areas of our lives.

Wednesday, March 24, 2010

Day 3 Week 1, Wednesday 23, March 2010

Warm Up:

2-4 Rounds of:

5 Pull-Ups
10 Push ups
15 Squats


5 min easy pace (you can talk, but not full sentences)
5 min moderate intensity (you down to single words only)
5 min high intensity (you can hardly breath)

Turn around-the chase is on. Shoot for negative splits

At the turn around go hard all the way home. Make a note of the difference between the out and back

Tuesday, March 23, 2010

Day 2 Week 1, Tuesday 23, March 2010

Warm up:

10 min stretch


4-6 rounds
10 pull ups
10 kettlebell swings
10 deadlifts

Pick your weight and rounds off of your assessment from coach - all of those after 6:45am.

Monday, March 22, 2010

Day 1 Week 1 - Monday 22, March 2010


400m run
5 PVC Dislocates - shoulder stretch
10 light overhead Squats
400m run
10 medium kettlebell swings
10 sit ups
medium KB front squat (right side)
medium KB front squat (left side)


4-6 rounds
10 medium weight one arm KB Sumo Deadlift High Pull (right arm)
10 medium weight one arm KB Sumo Deadlift High Pull (left arm)
20 Sit ups


Rest day - this is our last rest day without our personal Warrior "homework". I hope we all take this day as a day of recovery and reflection!

So excited Warriors!

Day 5 of Assessment

I know by now we are all thinking that today is the final day of a brutal week! I hope you all got to read Coch's response on day 4 and be proud of yourselves for an effort put out by all of us that I don't know if we all knew we had!!!!

2500m row as fast as you can
6 mile run

That is is for the 1st assessment, and now we venture into new uncharted waters for us all!

Great job you guys!

Sunday, March 21, 2010

Warrior Athlete Reading List

Here are a few books that I have come across and Coach Ord has recommended that seem to exemplify the Warrior Athlete mindset:

Lone Survivor by Marcus Luttrell

One Bullet Away by Nathanial Fick

Deep Survival by Laurance Gonzales

Mind Gym by Gary Mack and David Casstevens

The Warrior Elite by Dick Couch

Thoughts, any others?

Friday, March 19, 2010

Day 4 of Assessment

WOW - that recovery day yesterday was a nice needed break in the cycle. I do have to admit that until this week the 3 on 1 off idea never really fit in my scheme of training. Well thanks Coach Ord for showing me that every once in a while you better freaking rest!

Today is another great day of max effort on movements a run and a row.

5000m row as fast as possible
Max thrusters in 1 min 42.5/30kg
Max box jumps in 1 min 20in box
Run 1.5 mile
Max burpees in 1 min

Thursday, March 18, 2010

Question of the day...

Is a real warrior tougher than a movie spartan?

Please post your comments and answers

Thursday -

REST DAY!!!!!!! REST DAY!!!!!!!! REST DAY!!!!!!!!!

Wednesday, March 17, 2010

Day 3 of Assessment

Phew - we are close to our recovery day. I think I finally understand the 3 on 1 off deal.

So today is a day of rowing and running sprints - I know pacing is not necesarilly what we may be good at, but from the looks of 5am we need to pace it on that last row and run.

4 x 250m row
3 x 500m row
2 x 1000m row

and then

4 x 200m run
3 x 400m run
2 x 800m run

Looking good guys!!!

Tuesday, March 16, 2010

Day 2 of Assessment

OK - this day seems like it is ending with a bitch of a "test" a 10k row. Ahhh I have done a 10k row once before and swore to never do it again, but here I am doing it again. Thanks Coach!

Max BW Bench Press 1 set full body weight/half for woman as many reps as possible
Dead hang Pull Up 5 reps with weight
Overhead Press 5 reps max weight for all 5 consecutive reps
Back Squat 5 reps max weight for 5 consecutive reps
Deadlift 5 reps max weight for 5 consecutive reps
Row 10000 Met As fast as possible

Monday, March 15, 2010

Day 1 of Assessment

Hello fellow Warrior Athletes - today we embarq on an amazing experience mentally, physically, and as a team.

I can not think of a better group of individuals that I would share the next 9 months with. Thank you for becoming a part of this growth in our lives, and sharing it with one another.

Today is our first day of our first assessmnet week. We will perform the same assessment every 12 week cycle, with great accomplishments and achievemnet to be had.

Max push ups 2 mins
Max sit ups 2 mins
Max pull ups 1 set as many as possible
Max squat 2 mins
Max overhead press 2 mins 30kg/20kg
Run 3 miles for time