Saturday, December 31, 2011

CrossFit Jenner :)

Move 5000lbs of  cow shit for time!!

Female wt - 50lb/load
Male wt - 100lb/load

Nicely done Lorna and Dan!

Wednesday, December 28, 2011

3 rounds
20 m farmer carry
9 Front Squats

Tuesday, December 27, 2011

5 single arm kb SDHP (left)
10 burpee long jumps
5 single arm kb SDHP (rt)
15 clean & jerk

Monday, December 26, 2011

"Your biggest challenge isn't someone else. It's the ache in your lungs and the burning in your legs, and the voice inside you that yells 'CAN'T", but you don't listen. You just push harder. And then you hear the voice whisper 'can'. And you discover that the person you thought you were is no match for the one you really are."

Sunday, December 25, 2011

Saturday, December 24, 2011

Christmas hours...

 December 26th - Closed

There will be no 6:30pm classes the week of Dec 26th-29th

Friday, December 23, 2011

Wasn't that a party :)

Upon returning to the gym Thursday morning,  after the party, I discovered a few....hmmm... objects laying on the gym floor, remnants of an uncomfortable sleep in the guys bathroom and this journal entry in the ladies change room. ( the names and places in the journal have been changed to protect the identity of those involved)

Dear Diary,
For my birthday this year, my husband purchased for me a week of personal training at a local health club. Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.

I called the club and made my reservations with a personal trainer named Christo, who identified himself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear. Friends seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress.
MONDAY: Started my day at 6:00 am. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Christo waiting for me. He is something of a Greek god-- with blond hair, dancing eyes, and a dazzling white smile. Woo Hoo!! Christo gave me a tour and showed me the machines.. I enjoyed watching the skillful way in which he conducted his aerobics class after my workout today. Very inspiring! Christo was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around. This is going to be a FANTASTIC week!!
TUESDAY: I drank a whole pot of coffee, but I finally made it out the door. Christo made me lie on my back and push a heavy iron bar into the air then he put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. His rewarding smile made it all worthwhile. I feel GREAT! It's a whole new life for me.
WEDNESDAY: The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot. Christo was impatient with me, insisting that my screams bothered other club members. His voice is a little too perky for that early in the morning and when he scolds, he gets this nasally whine that is VERY annoying. My chest hurt when I got on the treadmill, so Christo put me on the stair monster. Why the hell would anyone invent a machine to simulate an activity rendered obsolete by elevators? Christo told me it would help me get in shape and enjoy life. He said some other shit too. 
THURSDAY: Asshole was waiting for me with his vampire-like teeth exposed as his thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late-- it took me that long to tie my shoes. He took me to work out with dumbbells. When he was not looking, I ran and hid in the restroom. He sent some skinny bitch to find me. Then, as punishment, he put me on the rowing machine-- which I sank.
FRIDAY: I hate that bastard Christo more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic, little aerobic instructor. If there was a part of my body I could move without unbearable pain, I would beat him with it. Christo wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the damn barbells or anything that weighs more than a sandwich. The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director?
SATURDAY: Satan left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing his voice made me want to smash the machine with my planner; however, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel..
SUNDAY: I'm having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my husband will choose a gift for me that is fun-- like a root canal or a hysterectomy.

Now if you are done laughing I will tell you that I did not find this in the ladies change room... it was sent in an email. I laughed so hard and wanted to share it. Besides there is no coach at the underground that would inflict this kind of pain :)

The Christmas Party was a blast! Thanks to all that came out for the good food, great company and lots of laughs and luckily no Greyhound trips to Toronto :)

Fun Friday


20 min AMRAP
10 Push Press
10 KB Swings
10 Box jumps

 Now didn't that look like fun!

Thursday, December 22, 2011

100 pull ups
100 push ups
100 sit ups
100 squats

Wednesday, December 21, 2011

Christmas Party Tonight

Christmas Potluck Supper tonight starting 5pm. The 430 class will start at 4pm. All other evening classes are cancelled tonight. Remember to bring a $5 gift for the exchange... Hope to see you there!

Tuesday, December 20, 2011

5 rounds
5 deadlifts
10 shoulder press

 Ellen's got the Christmas spirit!

Monday, December 19, 2011

12 days of Christmas

1    Power Snatch
2    Pull ups
3    Burpees
4    T2B
5    Ring Dips
6    Squats
7    KB Swings
8    Box Jumps
9    Wall Balls
10  Push ups
11  Sit ups
12  Thrusters

12 rounds- 1st round 1 power snatch... 2nd round 2 pull ups 1 power snatch... 3rd round 3 burpees 2 pull ups 1 power snatch...

Sunday, December 18, 2011

“You're never given a dream without also being given the power to make it true.”
Richard Bach

Saturday, December 17, 2011

Friday, December 16, 2011

Got to love heavy days!

 Chandler... 265lb!!

Thursday, December 15, 2011

Reminder of Badlands CHRISTMAS party! Paleo potluck. December 21st at the gym Bring a $5  wrapped gift for the gift exchange

Wednesday, December 14, 2011

3 rounds

35 wallballs
12 ring dips
300 m row

yep it's a juicy one!

Tuesday, December 13, 2011

3 rounds
15 SA dumbell snatch rt arm
15 SA dumbell snatch left arm
15 T2B

Sunday, December 11, 2011

Published in the New York Times (no sign up required)

What if It's All Been a Big Fat Lie?


“Don’t believe what your eyes are telling you. All they show is limitation. Look with your understanding. Find out what you already know and you will see the way to fly.” 
Richard Bach, Jonathan Livingston Seagull

Friday, December 9, 2011

The Chief

5 rounds

3min AMRAP
3 power cleans
6 push ups
9 air squats
rest 1 min

 Amber working the power clean

Thursday, December 8, 2011

Really??? FAT is good for you!!

CBS News, recently ran a report questioning whether animal fat is as bad as 'conventional wisdom' would have you believe. The answer? Click here to read the article in its entirety

Story at-a-glance;
The hypothesis that saturated fat causes heart disease was based on cherry-picked statistics that have long since been refuted and proven incorrect, but the dogmatic belief that fat is bad for you still persists with nearly all physicians and the media

Saturated fats from animal and vegetable sources provide the building blocks for your cell membranes and a variety of hormones and hormone-like substances that are essential to your health. They also act as carriers for fat-soluble vitamins, and are required for mineral absorption and for a host of other biological processes

There are more than a dozen different types of saturated fat, but you predominantly consume only three: stearic acid, palmitic acid and lauric acid. It’s been well-established that stearic acid (found in cocoa and animal fat) has no effect on your cholesterol levels. The other two, palmitic and lauric acid, raise “good” cholesterol as much or more than “bad” cholesterol; thereby actually lowering your risk of heart disease

Healthful fats include olives, olive oil, coconut oil, butter from raw grass-fed milk, raw nuts, organic eggs, grass-fed meats, and avocados, just to name a few

Another interesting article. This one by Gary Taubes:
What if is all been a big FAT lie?

Wednesday, December 7, 2011

5 Snatches
run 400 m
5 Snatches
row 400 m
5 Snatches
Ski erg 400m
5 Snatches
Skip 2 minutes

what's been happening underground...

 Fotis loses a bet... nice dress :)

"its OK, only 9 more rounds Sheldon"...

Nice tuck jump Tracey!!

Tuesday, December 6, 2011

100 thrusters
150 ab mat situps

Monday, December 5, 2011

Mark your Calendar...

Wednesday December 21st- Badlands Christmas Party!!

Sunday, December 4, 2011

“ He that would have fruit must climb the tree. ” — Thomas Fuller

Saturday, December 3, 2011

A great week...

Good luck to Wanda!  She will be running  the 1/2 marathon in Las Vegas tomorrow!

Friday, December 2, 2011

Fun Friday

First Friday of the month...yep FGB!

Hats off to the new guys and gal (Dawn Scott Steve) who unknowingly walked in to FUN FRIDAY! Awesome job!

Thursday, December 1, 2011

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

12 Overhead Squats

Tuesday, November 29, 2011

5 Rounds
5 ground 2 overhead
5 burpies
5 t2b

Monday, November 28, 2011

4 rounds

200m Row
5 Power Cleans
12 Box Jumps

I am placing an order for Tees and hoodies... let me know if u want something specific

Sunday, November 27, 2011

Low vitamin D linked to heart disease, death

(Reuters Health) - In people with low blood levels of vitamin D, boosting them with supplements more than halved a person's risk of dying from any cause compared to someone who remained deficient, in a large new study. Read more...
Even if you are on the right track you will get run over if you just sit there...
Will Rogers

There will be no running over this Jenner cow girl! Go Lorna Go!

Saturday, November 26, 2011

Can a Stone Age Diet Make You Healthier?

  • By eating foods that are concordant with your genetic ancestry, you can avoid many of the diseases associated with our modern diet, including diabetes, heart disease and cancer. Such a diet focuses primarily on a wide variety of raw, whole vegetables, fruits, nuts, roots and meat
  • Overeating and excess weight is a symptom of an improper diet, because when you consume too many sugars and carbs, you set off a cascade of chemical reactions in your body that makes you hungry and craving for sweets
  • A Paleo directed diet can be very effective for reducing blood pressure, cholesterol and triglyceride levels—more effective, in fact, than a statin drug. On average, people tend to see a 30 point drop in cholesterol in just two weeks
  • Your body is also genetically “wired” to move like a hunter-gatherer, which includes extensive walking with regular lifting and short bursts of high-intensity activities :)

Coconut water good for hydration

Story at-a-glance

  • Water from young, immature coconuts offers a long and growing list of health benefits, distinct from the benefits of its counterpart, coconut oil
  • Coconut water is a powerhouse of natural electrolytes, vitamins, minerals, trace elements, amino acids, enzymes, antioxidants and phytonutrients, and is low in sugar, but pleasantly sweet
  • It’s great for post-exercise rehydration, but also has anti-inflammatory properties, protects your heart and urinary tract, is a digestive tonic, improves your skin and eyes, supports good immune function, and can even help balance your blood glucose and insulin levels
  • Coconut water is the richest dietary source of cytokinins, plant hormones that have anti-cancer, anti-aging, and anti-thrombolytic benefits in humans
  • Because coconut water is isotonic and sterile (upon coming out of the coconut), it is very similar to blood plasma and has been used intravenously in emergency situations for more than 60 year
click here for more info

Friday, November 25, 2011

Fun Friday... Are u Nuts :)


For time:
10 Handstand push-ups
15 reps  Deadlift  250 pound/185
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20/14 pounds
200 Double-unders
Run 400 meters with a 45lb plate

Thursday, November 24, 2011

10 rounds

3  Power snatch
10 wallball shots

Wednesday, November 23, 2011

I train... what do u do?

-I train in a box. It has walls…sometimes. Sometimes we go outside. Sometimes we meet elsewhere. It’s not the location I value, it’s the people.

-I train in an open space, because bars and my training partners fly everywhere. There is not equipment in the way, only my friends near me as we all struggle together, and are rewarded all the same.

-I train in a warehouse with no air conditioning and big garage doors. If you didn’t know where it was, you’ll never find it. There is no giant sign outside. The signs of training are all inside, working, or helping each other.

-I train with people I truly enjoy, and would do anything for, not where I need to put ear phones in to block out all the annoying banter. When we go, we hear yells, trainers instructing, or loud music making us go even harder…not elevator music, real music.

-I train in a place where if I am negative, I will be addressed by at least one person about my stupid attitude, and if I am unlucky enough on that day, I may be asked to leave, and come back when I’m better, because I am effecting the core by my stupid baggage that is meant to be burned at the door.

-I train where I’m valued and truly appreciate for showing up and putting forth true, real, demanding effort.

-I train where I am judged on my movements and attitude everyday. Not because my friends are jerks, but because they truly want to make me better at life, and want success for me, not injury. Poor performance means someone will care enough to help me make it better, and find out why it happened.

-I train where everyone applauds when I do well, and I applaud for them.

-I train where justification is lucifer, and honesty is gospel. For if I lie, I only fail myself.

-I train to be better at life. The unknown and unknowable. To one day be able to help someone less fortunate than I. To be able to be moving on my own when I’m old and gray, not being moved.

-I train because I want the mirror to be an outward reflection of how I feel inside, which is pretty good, and I want it to stay that way.

-I train because laziness sickens me, and preventable disease is exactly that…preventable through effort, not medication.

-I train to be different from those before me. To go out swinging, not resting. To live valiantly, not cowardly.

-I train where the floor could double as a pool at times because people actually work hard. I don’t care, that’s how it should be.

-I train with football players, grandmas, kids, housewives, doctors.

-I train with people of every walk of life, and status doesn’t matter, work does!

-I train where education daily is paramount, and if I’m not a constant student, I will fail quickly.

-I train where we are all equal, because we truly are. The only thing that separates people is the attitude to believe this is true or not. The ones who believe they are better than others, are so much better that they aren’t allowed to train with me.

-I train with people who make my day better.

-I train in a place where I want to be, not a place I feel I have to be.

-I train under expectations. Expectations to be better than yesterday.

-I train in a community dedicated to the whole. The success of the many. this is the reason we all change and progress so fast. Where I train it’s not about “I”….its about “us”

I train….what do you do?"

Taken from

100  back squats

Tuesday, November 22, 2011

5 rounds

15 KB Swings
30 Double Unders
15 Push Press 75/55

Monday, November 21, 2011

5 rounds

15 OVH Squats
30 Ab mat situps

The Overhead Squat :)

The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts, the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.

The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability. The overhead squat is to midline control, stability, and balance what the clean and snatch are to power, unsurpassed.  

A: The torso’s angle of inclination above horizontal. As a squat matures this angle increases. The squat becomes more upright as the athletes’ strength and neural “connectedness” to the posterior chain increase. Lower angles of inclination are created in an attempt to cantilever away from a weak posterior chain and onto the quadriceps. While technically correct, the lower angle is mechanically disadvantaged.

90-A: This is the angle of rotation of the arms at the shoulders, past overhead. The lower A is, the greated the rotation, 90-A, required of the shoulders to keep the bar in the frontal plane. The larger 90-A is, the wider the grip required to allow the shoulders to rotate to keep the bar in the frontal plane. Ultimately, the connectedness / strength of the posterior chain will determine the width of the grip, elevation of the squat, and degree fo rotation of the shoulders. Maturity and quality of the squat is a determinant of all of the mechanics of the overhead squat.
g: These lines mark the horizontal.

f: This line defines the frontal plance. It divides the athlete front half from the back half. In the squat (as with most weightlifting movements) the athlete endeavors to keep the load in this plane. If a load deviates substantially from this plane the athlete has to bring the load back, which in turn pulls the athlete off balance.

b: This is roughly the position for a back or front squat.

a: This is the position for the overhead squat. With perfect stability, movement, and alignment, this position does not increase the moment about the hip or back. The difference in an athletes strength when squatting here, overhead, as opposed to position b, the back or front squat, is a perfect measure of instability in the torso, legs, or shoulder, and improper line of action in the shoulder, hips, or legs, and weak or flawed posture in the squat.
c: This position has the load behind the frontal plane. It can actually decrease the moment on the hip and back. As long as balance is maintained the position is strong.
d: This is a fatal flaw in the overhead squat. Even slight movement in this direction greatly increases the moment in the hip and back. Moving in this direction with even a small load can collapse the squat like a house of cards.

**taken from Crossfit Journal**

Six tips for the Overhead Squat

Sunday, November 20, 2011

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

Saturday, November 19, 2011

what's wrong with this pic???

inside...outside...upside down???

Thursday, November 17, 2011

Deck of Death :)

Work thru the entire deck of cards. Pick 4 exercises and assign them to a suit. Face value determines the reps...face cards are 10... aces are 15.

Wednesday, November 16, 2011

Tuesday, November 15, 2011

Partner Wod:

power snatch

1 partner does 5 power snatch
the other partner rest then switch

count total reps

Monday, November 14, 2011

For a good time call Fran...

Oh Fran, what did you do to these two? :)
... a new PR for both!
10 min AMRAP

 5  HSPU
10 Front Squats
150m Row

Sunday, November 13, 2011

"Be miserable...or motivate yourself...its always your choice"

Saturday, November 12, 2011

Friday, November 11, 2011

Remembrance Day: Lest we forget....

On the 11th hour of the 11th day of the 11th month, Canadians are asked to pause in memory of the thousands of men and women who sacrificed their lives in military service.

Also known as Veterans Day in the U.S., Remembrance Day was first held throughout the Commonwealth in 1919. It marks the armistice to end the First World War, which came into effect at 11 a.m. on Nov. 11, a year earlier.

Two minutes before the armistice went into effect, at 10:58 a.m. on Nov. 11, 1918, Pte. George Lawrence Price was felled by a bullet. Price would become the final Commonwealth soldier — and the last of more than 66,000 Canadians — to be killed in the First World War.

taken in part from CBC News

Thursday, November 10, 2011

Night at the fights

Congratulations to our Underground fighters... all victorious!!!

A huge THANK YOU to all our volunteers with out your help  the show would not go on.

The underground rocks!!

 Riley wins his bout by TKO. He is record is now 3-0

Wednesday, November 9, 2011

Just another day at the Underground...

Hockey boys warm up with death by burpees

Tyson warming up for his new PR... 485!

Ursala slays the Wod in the CrossFit 4 Moms class

short and sweet?

5 rounds

3 thrusters
9 kb swings

Tuesday, November 8, 2011

For time:
1000m row
75 Hand Release Push ups
50 Deadlifts

Monday, November 7, 2011

Box jump burpies
Squat cleans

Sunday, November 6, 2011

"I'd rather be hated for who I am, than loved for who I am not"
                                                                              Kurt Cobain

Saturday, November 5, 2011

5 rounds of:
50 Double unders
5 BWT Front Squats

...then run fast up and down Tunnel Mountain so the bears and cougars don't get you :)
(Banff Winterstart 5 Miler Night Run)

Fun Friday :)

Richelle's request: FGB!