Strength / Skill You'll see... Conditioning We are having a field trip tomorrow for the 5:00 pm class. We will be going to Lutheran High School Track. See ya there! … [Read more...]
Daily Training
May 31, 2012 By Leave a Comment
Strength / Skill 10 minutes of Pistol work 5 minutes of L-sit (or V-sit) work Conditioning 15 - 12 -9 reps of: Bench Press (bodyweight +10lbs) Towel Pullups *note - If you really want to spice it up wrap two tennis balls or baseballs in the towel to add more thickness and difficulty … [Read more...]
Coconut Oil Chocolate Walnut Freezer Fudge
May 31, 2012 By Leave a Comment
Servings: 24 Preparation Time: 5 minutes, plus chilling 2 cups virgin coconut oil 1 cup raw or naturally unsweetened cacao powder 1/3 cup grade B maple syrup (you could also substitute with honey) 1 1/2 cups walnuts (raw or roasted), roughly chopped 1. Whip coconut oil in the bowl of a standing mixer until fluffy (2-3 minutes). 2. Add cocoa powder and maple syrup and continue to whip until completely combined (about 1 minute, but you might need to scrape the sides a couple of times). 3. Add chopped walnuts and mix just to combine. 4. Spread into a 9"x9" baking pan. Chill in … [Read more...]
BRSC Welcomes Sam M.
May 31, 2012 By Leave a Comment
Battle Ready welcomes Sam to our ever-growing team of athletes. Sam is an avid CrossFitter, really knows his stuff, and is fast on his feet! Sam started young and has plenty of time on his side. I wish I could of started when I was his age! Sam's brother-in-law is the man of steel Josh Bridges, so needless to say he's had some good direction. I'm sure I don't need to say this, as most of you already know Sam, but if you don't be sure to welcome him to our team! … [Read more...]
Daily Training
May 30, 2012 By Leave a Comment
Strength Rest Day Conditioning 2010 Midwest Sectionals "Air Force WOD" For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min … [Read more...]
Daily Training
May 29, 2012 By Leave a Comment
Strength 20 minutes to establish your 1RM Clean & Jerk Conditioning On the minute execute 5 burpees, and max reps of 2 pood KB Swings (American) *Goal is 100 KB swings … [Read more...]
Memorial Day Thank You
May 28, 2012 By Leave a Comment
"When you go home, tell them of us and say, for their tomorrow, we gave our today." ~The Kohima Epitaph "No arsenal, no weapon in the arsenals of the world, is so formidable as the will and moral courage of free men and women." ~Ronald Reagan To some, the words associated with Memorial Day are, Bar-B-Cue, swimming pools, beer, picnics, and fun. To others, especially those who have served, continue to serve, or the families of the fallen, the words are different. Words like sacrifice, honor, bravery, strength, duty, love, devotion, … [Read more...]
Mustard, Maple Chicken
May 26, 2012 By 1 Comment
Try this magical recipe on this Memorial Day weekend! Ingredients: ~2 lbs boneless, skinless chicken thighs 1/3 c Dijon mustard (my absolute favorite is Maille (I eat this stuff out of the jar with a spoon)) 3 T Grade B (it’s cheaper than A) Maple Syrup 1 stem fresh rosemary, chopped Directions: In a large zip-top bag, add the mustard, maple syrup & rosemary, including the rosemary stem. Smush around to incorporate. Taste the marinade and see if you want to add more maple or mustard. Add the chicken and let marinate in the fridge for at least 30 minutes. Heat … [Read more...]
Daily Training
May 25, 2012 By Leave a Comment
Strength Rest Day Conditioning A. Every minute on the minute for 5 minutes (@70% 1RM Snatch) 1 Squat Snatch 1 OHS 1 Back Squat 1 Back Thruster 1 Front Squat B. Every minute on the minute for 5 minutes (@10-20lbs of chain) 5 Weighted Strict Pull-ups 5 Weighted Bar Dips … [Read more...]
BRSC Welcomes Matt W.
May 25, 2012 By Leave a Comment
Battle Ready Strength & Conditioning welcomes Matt W. to our team of Athletes! Matt is a trainer at a local gym, and is very knowledgable and has been a trainer for many years. Matt is CRAZY STRONG with a background in Powerlifting. As he put it, "I'm all Type II fiber" Haha. He has some great goals, including increasing muscular endurance, improving gymnastics skills, and just learning (the sign of a GREAT trainer by the way....) Never stop learning! Matt C., Dave R., and Amy P. will make great training buddies to help push him a little. Matt's super athletic and tested … [Read more...]
