Monday, January 31, 2011

Total Annilation... I luv it!

Set a clock for 10 minutes
At the start of every minute perform the following:
-3 pull-ups
-7 burpees

When burpees are done, complete as many thrusters as possible for the remainder of the minute, continue for 10 minutes. The total number of thrusters x weight of thruster = lbs lifted.

Sunday, January 30, 2011

Play time...

"We don't stop playing because we grow old, we grow old because we stop playing"... George Bernard Shaw

Saturday, January 29, 2011

Anyone up for a run?

Moonlight Run 2011, Saturday March 19th, in Lethbridge. 6k and 10k. Lorna's in and is looking for someone to entice her with beer and pizza at the finish line!

Thursday, January 27, 2011

Nasty boys :)

A little play time

Nice handstand Kassie!

practice makes perfect... right Joanne?

CrossFit 4 moms...

With these hands I can... do anything!

Tuesday, January 25, 2011


Monday, January 24, 2011

The journey to the Games starts March 15th...

The CrossFit Games Open is a six-week competition that will begin Tuesday, March 15th at 17:00 PDT. This competition is the first step in qualifying for the 2011 CrossFit Games. Each week, one event will be announced each Tuesday, and everyone has until the following Sunday at 17:00 PDT to complete the event and record their scores.

There are two ways to compete:

1. Compete at a Registered Affiliate: Attend a workout session at a registered affiliate and submit your score for the affiliate to validate.

2. Compete Anywhere: Perform the workout as prescribed anywhere you can or want, and videotape it. Submit your score and upload your video.

We are developing a comprehensive website to handle the technical requirements of the worldwide Open. That website will go live the week before the competition. It will have robust registration, scoring, and reporting capabilities. If you're an affiliate, you will have the opportunity to Opt-In each week. There will be a few criteria that you must abide by, but generally you will have a lot of freedom over how and when you host the competition.

Sunday, January 23, 2011

Snow Play!!!!!!!

Patsy is snowboarding - GPP

Friday, January 21, 2011

Wednesday, January 19, 2011

5 rounds

3 deadlifts
5 burpies
20 butterfly sit ups
200m run

Tuesday, January 18, 2011

3 rounds

10 kb swings
5 L pull ups
20 jumping squats
10 swing thru on parrellettes

Nice job Kassie!

Monday, January 17, 2011

OMG...Back with a vengence!

10 min AMRAP of:

5 SQUAT cleans
5 Pull ups

All in a days work...

Mother and daughter pull ups... Come on Shirley get up there!

Now that's how it is done!

80lb Kettle problem! Nice job Steve.

Carter can't wait to do wall balls...oh Carter!

Sunday, January 16, 2011

"Any man that can drive safely while kissing a pretty girl is simply not giving the kiss the attention it deserves."

Albert Einstein

Saturday, January 15, 2011

Here is a video, where Kelly Starrett addresses some shoulders issues.

Kelly has a blog where he post daily mobility wods. I highly recommend that everybody checks him out :) Just click the link below. There is also a direct link on the right side of this page.


Thursday, January 13, 2011

Baby it's cold outside...

...but the Underground is heatin' up!

Monkey see...

...monkey do

Hello FRAN...

Nicely done ladies!

Isaac and mom having fun with weighted push ups!

Wednesday, January 12, 2011

Get r done...


squat cleans
30 double unders between sets

Tuesday, January 11, 2011

7 rounds

7 box jump burpees
14 deadlifts

Monday, January 10, 2011

30 pull ups
50 Kb swings
75 sit ups
30 squats
15 ring dips
30 cleans
15 K2E
50 push ups

Sunday, January 9, 2011

Classes start at 9am tomorrow!

  • 2418 km of interstate driving - speed limit?? - USA has 1 thing right :)
  • stopping in 4 states
  • reaching max elevation of 6600 ft
  • a quick stop in Las Vegas $$$ oh yeah!
  • a nice chat with 1 Arizona state trooper
  • some tasty Margaritas
  • 1 flight cancellation
  • 1 flight delayed 24 hrs
  • airline left behind our luggage so plane could carry extra fuel
... I am back!!!

Unfortunately none were gluten free!


no abdominal crunches required!

Sonoran Desert, Arizona

Wednesday, January 5, 2011

10 rounds

5 walking lunges
5 push ups
10 sit ups

Tuesday, January 4, 2011

Lorna's Favorite

5 rounds

15 box jumps
10 burpees

Monday, January 3, 2011

Surfing anyone??

Tom heading out for some surfing fun...

Do the Just Cause wod then:

For time
200 squats (yes I'd rather be surfing)

Just Cause

complete 3 on 1 off of pu sq hr adding 5 to each fresh 3 day
starting with 10 under max reps of Push ups = x
x push up
x squats
x hollow rocks
so if max awesome push ups are 30 then x=20
20 push ups ( full range and complete hand in contact )
20 squats ( full range and modify if necessary )
20 hollow rocks ( think solid and extended flowing body )
3 days in a row then rest and start again with 25...
work until you hit 100
Happy New Year!

Sunday, January 2, 2011

Winter Classes...

Hey crew, the winter session starts January 10th. You have one more week before you have to follow through with your New Years Resolution LOL Did you know that among the top resolutions are resolutions about weight loss and exercise?

Your homework for this week is to keep checking back here for workouts that you can do at home :) AND to come up with one or two goals that you want to achieve this year. Keep your goal simple and realistic. We will write them on the wall and have fun achieving them!!

Saturday, January 1, 2011

For time:
50 wall balls
40 lateral jumps over med ball
30 med ball cleans
20 med ball thrusters
10 med ball push ups

Hello 2011

"I embrace my gift to shine... I refuse to waste my time living someone elses life... I know being strong is important; however having strength to act on what I believe in sets the highest precedent... I will not let the clatter of other peoples opinions drown out my own inner voice.... I will have courage to follow my heart to achieve all things... the heart ultimately knows what I truly want to become..." :)

So many great things happening at Badlands Underground. It has been so exciting to see and be apart of everyone's growth. Thank you so much! Happy New Year to everyone.

Tom and Patsy