Thursday, September 30, 2010

Going Heavy...

3 rounds:

With a weighted vest:
15 Deadlifts 185/135
5 pull ups
400 m run

Wednesday, September 29, 2010

Work your Deads....

Take your time and play around with the deadlift

Tuesday, September 28, 2010

5 rounds for time:

10 Wallballs

Monday, September 27, 2010

4 rounds:

12 Shoulder Press
5 K2E
25 Back Squats

Sunday, September 26, 2010

"We cannot become what we need to be, remaining what we are."... Max Dupree

Saturday, September 25, 2010

Row Row Row Ur C2...

After 10 days we are in 88th spot... there are 274 teams.
Badlands Underground have collectively rowed 301,451 meters! If we break it down further and take out all the virtual teams. We are 58th / 183 teams and if you want to go head to head with only the health clubs with 50 or less members we are 6th / 9 teams.

Hats off to Ken who has rowed 10k not once but three times and he just keeps getting faster! His lovely wife, Lynn, decided to join in the fun and rowed her first 10k on Thursday!

I have almost registered everyone (yes if you have not found the time to log on I have did it for you).

Happy rowing.....

Thursday, September 23, 2010

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Kaine has the the top time so far of 23:00 mim. Post to comments if you have a better one!

Wednesday, September 22, 2010

Find your 3 rep max:

Overhead squat
Bench press

Tuesday, September 21, 2010

4 rounds:

4 minute AMRAP of:
15 Shoulder Press
15 one arm kettlebell swings
15 reverse pulls
15 box jumps
rest 30 secs
3 cycles of 30sec on 10 off of sprints

Monday, September 20, 2010

250m row
20 walking lunges
250m row
20 K2E
250m row
20 ring dips
250m row

Sunday, September 19, 2010

Coming soon...

I have ordered this book and others. Look for them in our, soon to be done, stretch and reading room :)

Food for thought...

K today is my rest day.... rest days after Saturday nights are always good :) and I have some extra time ...

Grass Fed vs Grain Fed

This info is taken in part from Eat Sleep Fast:

Read it! Ask questions! Do your own research!

".... So just what is the difference between grass-fed vs. grain-fed? Well the answer is a lot! Its better for the animals, the environment and your own health.

* The Animals Health: Cows are a ruminant. What this basically means is they are designed to digest plant based foods only. They have three stomachs, the first is called a "rumen." Cows basically semi-chew their food, swallow it and allow the bacteria in their rumen to break the cellulose down further. Then they regurgitate (yummy) this semi-digested food and swallow it again. This allows the cow to actually use the grass, and they eat the bacteria as well! Cool huh? Ok, maybe only to me. By feeding these animals grains, they develop a conditions known as "acidosis" or "acid ingestion." The bacteria in their guts create a variety of acids. When they are on pasture they create plenty of saliva to neutralize it. But since a grain based diet is low on roughage, they do not ruminate their food as long, leading to this net acid load. If this continues long enough, which in feedlot it does, the cows develop "rumenitis." This is an inflammatory state of the rumen wall. They develop ulcers because of it and cannot digest food nearly as well.

* The Environment-Agriculture is easily the most destructive act we have done to our planet in the last 10,000...or of all time for that matter. Soil is the basis of life on earth, and the planting of annual mono-crops (wheat, soy, corn etc) year after year destroy top soil. Without top soil there will be nothing. This is why the answer to world hunger doesn't involve feeding the starving grains. Planting annual mono-crops is not a sustainable practice, when all the top soil is gone, what will you grow? We need agricultural practices that build top soil, not destroy it. Raising animals on a perennial poly-culture does just that. Ruminants eat the grass, expend the waste as urine and fecal matter, and that right their builds topsoil. What do you actually think is more destructive to the planet, eating a steak from a cow raised on a pasture, or replacing it with some pseudo soy burger shipped here from Mexico? Let's see, I killed one animal to eat my meal (the cow) and you killed countless by plowing your field for soy, destroyed top soil while my cow built it, burned plenty more fossil fuel getting it on your plate, and damned rivers to irrigate it. Basically you destroyed entire ecosystems to eat a shitty tasting piece of fake meat. Thumbs up to you. Substitute the soy burger for; bagels, cereal or low-fat bran muffins. My steak still wins any day of the week.

* Nutritionally- Basically, grass-fed kicks ass in the nutrition department. It's total fat content is lower, making it higher in protein. It has a far better ratio of omega-6 to omega-3, is higher in CLA (conjugated linoleic acid), Vitamin E & C and Beta-carotene ..."

One of the local farms, this one located in the Cypress Hills, has Grain Fed Beef for sale:
Poker Cattle Co.

Saturday, September 18, 2010

Let's Rip It Up!

CrossFit 50's Style:

Watch for the: footwork speed and agility drills, deadlift, clean and jerk, gymnastics - flips, rolls. Oh yeah ... GPP baby... Rip It Up!

Thursday, September 16, 2010

Just a reminder...

Join the Badlands Underground rowing team.

Click here: Fall Challenge Sign in as a new user. Set up your rowing log book. Then click the TEAM tab and join our team. Important once you scroll down and find our team, you must confirm that you want to join the team.

After one day we are sitting in 144th place :(

I know we will move up once everyone logs in their meters.

Wednesday, September 15, 2010

Rowing Challenge starts today!

Get your row on!

Then 3 rounds:
15 Deadlifts 135/95
10 Ring dips

run 1K

Tuesday, September 14, 2010

how much crack did i just injest?

so using the internet at a local coffee stop, for reasons not pertinent to this area of bashing - tea in hand small coffee for Grama G and a slight dilemma for the kids -juice/sugar dome naw, tea they won't be into right now, hold on organic chocolate milk, that's the one. So as conversation flared about the Canadian food Guide I noticed a slight change in behavior, nothing drastic but stuff a parent notices. So upon inspection of the cm the culprit was reviled - shit loads of sugar - 24 grams in fact - how much is that enough to nearly fill a coffee lid. Then I was teased about being a bad parent from another parent and all I could reply with is hey I'm learning and I hope we all are, look what's in our food watch for soothing misleading labels and processing plant distribution agents aka(foods) - ya I know it's said all the time but help remind me too, we are all in this together

Monday, September 13, 2010

Take time to find your 3 rep Thruster max...

Reduce weight by approx. 10%
Reps 15-12-9-7-5 
You will have 1 minute to do the reps. If in 1 minute you have completed the reps the next minute you have one minute of rest, If you did not complete the reps the following  minute you do strict pull ups to complete the reps. For example, 15 reps and you only completed 10 in a minute, the next minute you do  5 strict pull ups.

Concept2 Fall Challenge

Okay, the team has been created: BADLANDS UNDERGROUND.
Everyone needs to add themselves to the team. Click on this link Concept2 Fall Challenge.

On the left side of the page click "New Users". Follow the instructions. Once you have created a online log book, click teams. Find "join a team" link, click on our team name. If you are having troubles click here:

Easy! Then every Friday enter your meters in your online wod book. If you do not have access to a computer talk to me, as your team captain :) I can add you to the team and enter your meters.

It would be awesome if everyone at the gym was part of the challenge. Friends, family anyone who has access to a rower or ski erg can be part of our team and the Fall Challenge. We could win a Concept2 rower.

Sunday, September 12, 2010

Can you row 100,000 meters?

Let's join the 2010 Concept2 Team Challenge! Once our team is registered all you have to do is keep track of meters on the rower or ski erg. Last years winning team accumulated 50,586,253 meters! Are you up for the challenge?

Saturday, September 11, 2010

Dairy Free Cheese?

Daiya Vegan Cheese

Daiya cheese is free of soy, casein, lactose, gluten, egg, wheat, barley, corn, rice and nuts. There are no artificial ingredients, preservatives, hormones, antibiotics, or animal products of any kind. Daiya melts like cheese, grates like cheese and tastes like cheese. Fortunately, for those with dairy issues, Daiya does not digest like cheese, but rather digests like other whole, plant-based product.

When in San Diego, we had some gluten free pizza topped with Daiya Cheese.  It was sooo good! We had seconds... maybe even thirds! Definitely worth a try.

You can buy Daiya cheese in Calgary and Edmonton.

Friday, September 10, 2010

For time:
50 pull ups
100 squats
500m row

25 pull ups
50 squats
250m row

15 pull ups
25 squats
100m row

Thursday, September 9, 2010

Monday, September 6, 2010

Labour Day Dog

20 Deadlifts
250m row
20 Squat cleans
250m row
20 Box jumps
250m row
20 Turkish Getups with barbell
250m row
20 Bench press

No regular classes today...

Sunday, September 5, 2010

Rest day

“It is not good for all our wishes to be filled; through sickness we recognize the value of health; through evil, the value of good; through hunger, the value of food; through exertion, the value of rest..."

Dorothy Canfield Fisher

The Butterfly Pullup

Thank you Chris, CrossFit Park City

Friday, September 3, 2010

Discipline Of Loggin In

Register your profile on the Calendar.
Aids in workout tracking and Development
Private for your eye's and coaches

Thursday, September 2, 2010

10 wall balls
10 burpies
5 rounds

Wednesday, September 1, 2010

What The Fk Do I Eat

Balanced Breakfast
Protein lean
High Octane Fruit

Eat lean strong easy to digest proteins
Energizing Oils that smooth the way
Natural clean fruit alive and full of enzymes

lots of seeds
dried fruit
as raw as possible

sometimes a smoothy with an easy digest protein
loaded with antioxidants Cacao/ greens cell food
seed oil

Time to cook
Egg Veggie Surprise
Chopped Kale
handful of spinach
Tomatoes Chopped
Be creative with what u got
1-3 cloves fine slice garlic

must cook with coconut oil
low to medium heat table spoon of coconut oil
Start with a sprinkle of garlic and a third of ur dark leafy greens
top lightly with wicked minerals (salts)
should look like lots of greens, cover and mild steam
looking thick and heavy add a bunch more but not all greens maybe a few tomatoes
cook to good texture add a bit more oil
4 eggs if ur working hard 6 if ur 200+ working crazy 3-2  laddies
eat big u got time to digest this one nicely
keep yolk till cytoplasm has properly formed white covered
then break the yolk stir smoothly
lower heat when near cooked taste/spice
Add the freshies/bit of garlic if u dare
blend well turn heat off simmer
thanks for great food and people that enjoy feeling food

if bowels are irregular, restore balance first
then routine eats with foods that agree with your digestive system
12 ovhs 105/75
200m run/row
12 ovhs 105/75
800m run/ row
50 push ups
50 squats
200m run/row