Wednesday, March 30, 2011

2011 Games Open Wod #2...

AMRAP 15 min:

9 deadlifts (155/100lbs)
12 push ups (chest to the floor hands come off)
15 box jumps (24/20")

Tuesday, March 29, 2011

COOLaborative Challenge WOD #1

AMRAP 15 minutes

5 Full Squat cleans 135/95
5 pull ups
5 Box jumps 24"/20"

Scale 1:
5 Power Cleans 105/75
5 jumping pull ups
5 Box jumps 20"/ 14"

Scale 2:
5 front squats
5 ring rows
5 box jumps 14"

Monday, March 28, 2011

Newest Badlands member...

Welcome Dylen!
4 rounds:

1 Shoulder Press
3 Push Press
5 Push Jerk

Sunday, March 27, 2011

1st Annual COOLaborative Challenge

Hey gang,

Cory from Crossfit Lethbridge asked if Badlands would be interested in joining up in this fun challenge and the reply was of course... well the exact quote was
"Let's tear this shit up" :)

"The 1st Annual Coolaborative CrossFit Challenge is to continue building positive relations between our CrossFits and providing the best opportunities for individual athletes, despite age, fitness level and experience, to pursue fitness in a positive and fun manner. "

We will be starting this week. The Challenge WODS will part of our programing for the next 4 weeks so everyone will participate and compete against other athletes from neighboring affiliates. I will keep track of scores and submit them. Cory will have a results page and we can see how we stack up against neighboring boxes.

There are no prizes but the best prize of all PRIDE.


What a team!

The results are tabulated and team Badlands is currently sitting in 12th place in Canada West. There are 30 teams in our region. Everybody gave it their best with some notable performances by Pam 35th/284 and Nolan 28th/452. Awesome job everybody!

This weeks wod TBA on Tuesday... can't wait!
Continuous effort is the key to unlocking your potential.... Winston Churchill

Go heavy or go home!

Post work out stretch?

Thursday, March 24, 2011

5 km

run, row or for those brave souls use the ski erg

Wednesday, March 23, 2011

Wayne gets a muscle up!

Ok... this is not Wayne... this is Carter who almost has a muscle up!
But Wayne really did a muscle up...he was too quick for the camera.
Awesome job Wayne!

Medicine Ball be thy friend...

6 rounds

4 ring dips holding Medicine ball with legs
12 Bulgarian squats holding Medicine Ball
16 wall ball shots

(if u drop your friend AKA medicine ball 1 burpee)

Tuesday, March 22, 2011

Overhead Squat

Study the diagram... there will be a quiz :)

A few benefits of the overhead squat:
Increases shoulder strength and flexibly
Builds up core strength and midline stabilization like no other

Mornin Girls show us how it is done:

Kassie was studying the diagram... A cool 125 lbs no problem!

Whitney takes off her dancing shoes :) to throw 95 lbs overhead!

Oh so that is what squatting 205 lbs looks like... nicely done Kaine!

A new PR for Pam... hell yeah!

Sunday, March 20, 2011

Happiness resides not in possessions and not in gold; the feeling of happiness dwells in the soul.... Democritus

Saturday, March 19, 2011

Round 1 is in the books!

Great job everyone on completing WOD #1 for The CrossFit Games open. Nolan earned top spot this week for the Badlands team.

Re-hydrate Re-fuel and Rest... #2 will be announced soon.

Thursday, March 17, 2011

4 rounds:

4 clover push ups
4 clover squats
17 double unders
17 soccer kicks
1 Irish Car Bomb

Happy St Patrick's Day

"May your heart be light and happy,
May your smile be big and wide,
And may your pockets always have
a coin or two inside!"

Burpees for those who do not wear green today!

Wednesday, March 16, 2011


Kettlebell Swings
Ball Slams
Box Jumps

1st "Games Open" Wod Released

10 min AMRAP of:

30 double unders
15 power snatches (ground to overhead) 75lbs/55lbs

Click here to watch demo video

Tuesday, March 15, 2011


push ups
sit ups
backwards walking lunges :)

Monday, March 14, 2011

5 rounds:

8 squat cleans
250 m row

Sunday, March 13, 2011

"Can you imagine what I would do if I could do all I can?"... Sun Tzu

Saturday, March 12, 2011

Let the fun begin...

We have registered our gym as a possible site to participate in the games open. Every week once the Wod is posted Badlands CrosssFit has the option to "OPT IN". Which means every athlete, locally or traveling thru the city, who is registered and wants to compete can come to the underground, do the wod and have it validated by Tom or myself.

Starting March 15th and every Tuesday for the next 6 weeks a work out will be announced and the athlete has until the following Sunday at 17:00 PDT to complete the work out and enter the results online. Click here 4 more info.

This year as an added incentive, if you need one, CrossFit Headquarters is giving away $2011 each week to the top female, male and team!

And Badlands athletes, when you register you will also be prompted to join a team. Our Team is Badlands CrossFit ...real original name I know:) we can change it later... just join the team!

Oh yeah... u go girl!

Friday, March 11, 2011

It is a surprise WOD :)

Thursday, March 10, 2011

CrossFit Arizona style...

If there is a will there is a way!
Oh yeah Lorna!
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 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Wednesday, March 9, 2011

What's been happening at the undeground??

A cool 195 lbs oh yeah! Nice job Shawna!

Super strong Lisa... so much weight that the bar is bending!

Thats right girls... flip the tire then jump thru!

Come on Carter... get that chin over the bar or else the rep does not count!

The couple that handstands together...
100 back squats 4 time (95/65)

Tuesday, March 8, 2011


Monday, March 7, 2011


Ring Dips

Sunday, March 6, 2011

"Never give in--never, never, never, never, in nothing great or small, large or petty, never give in except to convictions of honour and good sense. Never yield to force; never yield to the apparently overwhelming might of the enemy."
Winston Churchill

Saturday, March 5, 2011

Returning to the sacred balance...

The following is from the final chapter of THE SACRED BALANCE by David Suzuki

Humanity is an infant species, newly evolved from life's web. And what a magnificent species we are; we can look out and feel spiritually uplifted by the beauty of a forested valley or an ice-coated Arctic mountain, we are overwhelmed with awe at the sight of the star-filled heavens, and we are filled with reverence when we enter a sacred place. In the beauty, mystery and wonder that our brain perceives and expresses, we add a special gift to the planet.

But our brash exuberance over our incredible inventiveness and productivity in this century has made us forget where we belong. If we are to balance and direct our remarkable technological muscle power, we need to regain some ancient virtues: the humility to acknowledge how much we have yet to learn, the respect that will allow us to protect and restore nature, and the love that can lift our eyes to distant horizons, far beyond the next election, paycheque or stock dividend. Above all we need to reclaim our faith in ourselves as creatures of the Earth, living in harmony with all other forms of life.

What a sign of maturity it would be for our species to acknowledge the profound limitations inherent in human knowledge and the destructive consequences of our crude but powerful technologies. It would mark the beginning of wisdom to pay attention to ecosystems delineated by nature — mountain ranges, watersheds, valley bottoms, river and lake systems, wetlands — rather than regions determined by politics or economics. The ebb and flow of organisms — fish, birds, mammals, forests — across the Earth's expanses reflect built-in territorial rhythms that are worthy of respect. The elements that have sparked life onto this planet and continue to fuel it — air, water, soil, energy, biodiversity — are sacrosanct and should be treated as such. There is no ignominy in admitting ignorance or in confessing our inability to manage wild things, to control the forces of nature or even to grasp the cosmic forces that shape our lives. Recognizing and accepting these limitations with humility is the birth of wisdom and the beginning of hope that we will finally rediscover our place in the natural order.

When we acknowledge our dependence on the same biophysical factors that support all other life-forms, believing that we have the responsibility for "managing" all of it becomes a terrible burden. But if we look at the world through the lenses of all of life together, we may recognize the origins of our destructive path and realize that we are not the "managers"; there is wisdom enough for self-management in the web of living creatures that has survived for more than 3.6 billion years. Instead of trying and failing to manage the life-support systems of the planet, we — each one of us — can manage the effect we have on those systems.

Knowing how to act is the first big problem. Many people who are eager to work towards personal and public change feel increasingly baffled by the often contradictory messages from experts, as well as the mantras repeated over and over by the media. We no longer trust our innate common sense or the wisdom of our elders.

At this critical juncture in our history on Earth, we are asking the wrong questions. Instead of "How do we reduce the deficit?" or "How do we carve out a niche in the global economy?" we should be asking "What is an economy for?" and "How much is enough?" What are the things in life that provide joy and happiness, peace of mind and satisfaction? Does the plethora of goods that our high-production economy delivers so effectively provide the route to happiness and satisfaction, or do the relationships between human and nonhuman beings still form the core of the important things in life? Is the uniformity of food and other products that we now encounter everywhere on the globe an adequate substitute for the different and unexpected? We seem to have forgotten the real things that matter and must establish the real bottom line of non-negotiable needs in order to regain a balance with our surroundings.

Friday, March 4, 2011

Pam's Pick

5 rounds:

400m row
10 thrusters
10 cleans
10 burpies
10 wallballs

Thursday, March 3, 2011

20 Muscle ups 4 time

Wednesday, March 2, 2011


Push Press
Row 4 calories

Flying High...
Awesome back lever Kaine!

Megan crushes Fran!

Tuesday, March 1, 2011

For a good time call FRAN!