Sunday, July 31, 2011

No Classes Holiday Monday...

If you don't go after what you want, you'll never have it. If you don't ask, the answer is always no. If you don't step forward, you're always in the same place.
Nora Roberts

Saturday, July 30, 2011

Way to go Lorna!

Well our resident Tri- Athlete has done it again.... but this time

Lorna competed in her 2nd triathlon and improved her time by 14 minutes!!

We all are so proud of you! Well done!

Friday, July 29, 2011

2011 CrossFit Games start today!

You can watch the games at

Watch the games live stream jumbotron

The workouts are announced

Thursday, July 28, 2011

Happy 25th Birthday Whitney

Parade Day Today...

Morning CrossFit classes cancelled due to the Stampede Parade downtown. Regular afternoon and evening classes...

Should've been a cowgirl :)

Wednesday, July 27, 2011

find your deadlift 5 rep max
then use that weight for:

7 rounds

3 deadlifts
12 ring push ups

just hanging around...

The hockey boys learn the med ball clean

reaching for the stars???

keep on smiling...

Tuesday, July 26, 2011

A nice little Butt Kicker


20 GHD Hip Ext
1km run
15 front squats 95/65

Monday, July 25, 2011

25 squat cleans
400m run
25 box jumps
400m run
25 toes to bar
100 squats

Toes to Bar demo:

Sunday, July 24, 2011

Brick walls are there for a reason...not to keep us out; but to give us a chance to show how badly we want something.
Randy Pausch

Saturday, July 23, 2011

Saskatoon Berry

The word Saskatoon is derived from the Cree name for the bush:
"Mis-sask-qua-too-mina". Native Americans used the bush and berries for medicinal purposes.

Saskatoon berries are a super fruit native to North America. The word "Super Fruit" refers to antioxidant rich fruits. Saskatoon Berries naturally rich dark royal purple color comes from anthocyanins. Saskatoon Berries rank high in berries rich in anthocyanins with 562.4 mg / 100 g dry basis.

Recent research indicates that Saskatoon berries have higher levels of antioxidants compared to other more common berries such as wild blueberries, strawberries and raspberries.

Antioxidant rich fruits have anti-cancer, anti-aging, and anti-heart problem effects on human body. The benefits of antioxidant have contributed against cardiovascular and inflammatory diseases, and act as a protective guard to our immune systems.

So simply stated Saskatoon berries are very good for you, are delicious and are in season!

Friday, July 22, 2011


5 deadlifts
10 pushups
15 Kettlebell Swings
1 pass on the monkey bars

Thursday, July 21, 2011

More People May Benefit From Going Gluten-Free: MedlinePlus

People on a gluten-free diet reported improved gastrointestinal health as well as an overall improvement in their health-related quality of life, compared with the others, according to the study.... Really??? :)

Click the link below to read:

More People May Benefit From Going Gluten-Free: MedlinePlus

Wednesday, July 20, 2011

Squat ur A$$ off!

25 Overhead Squats
run 200 m
25 Front Squats
run 200m
25 Back Squats
run 200m
100 Bar Squats

A round of PR's for the house...

Yeah Michelle!

Nice set up...

and a great finish! Well done Ellen!

Tuesday, July 19, 2011

The morning crew...

Rena working hard so she can blow all the candles out on her birthday cake...
How many candles on that cake???!!!
Happy Birthday Rena!

Emily swings by!

Whitney... way too much smiling after the workout :)

Oh yeah Richelle!

Monday, July 18, 2011


Sumo Deadlift High Pull
Overhead Walking Lunge
Rings Dips

Use the same barbell for your OVHL and SDHP

Sunday, July 17, 2011

Attempt easy tasks as they were difficult, and difficult as if they are easy; in one case that confidence may not fall asleep, in the other it may not be dismayed.
Baltasar Gracian

Saturday, July 16, 2011

An evening with Andrea

Andrea Ramolo is stopping by on her tour across Canada.

When: Sunday July 17 (yes... tomorrow!)
Time: 8:00pm
Where: Hometown Acting Studio 547 2nd St - 2 doors from Badlands Underground
Bring your own beverages
Artist donation at the door - suggested $15

Friday, July 15, 2011

Just for Kaine...

1600m row
21 thrusters 75/55
800m row
15 thrusters
400m row
9 thrusters
200m row

Bev and Jamie going hard

Kaine lending some support...

Thursday, July 14, 2011

5 rounds

10 snatches
100 m shuttle sand bag run
5 pull ups

Tuesday, July 12, 2011

FGB- gymnastics style!

3 rounds- 1 minute max reps with continuous running clock of:

Knees to Elbows
Ring dips
GHD hip ext
Pull ups
rest 1 minute

Thanks Tucker, this looks like a good one!

Monday, July 11, 2011

30 for time of:

Bar pushups
Thrusters 65/95

While gripping the bar do a push up- chest touches the bar then keeping hands on bar getting bar in front rack position dropping down into a squat and driving up locking bar overhead

Sunday, July 10, 2011

Happy 1st Birthday Carter!
"Sooner or later, fate puts us together with all the people, one by one, who show us what we could, and should not, let ourselves become"....
Gregory David Roberts -- Shantaram

Friday, July 8, 2011

How sweet it is..... sugar - pure white deadly

It is reported that about 100 years ago it was estimated that we ate around one pound of sugar a year. Today it is estimated that most adults and children consume 1/4 to 1/2 pound of sugar a day totaling 90 to 180 pounds every year! (Dr. Scott Olsen)

Crazy you say? Well lets look at this... Approx. 30 teaspoons of sugar in a 1/4 pound. A 12 oz pop contains 8 teaspoons of sugar. So it would take only four pops to equal 1/4 pound of sugar! Then think of the sugar in ketchup, salad dressings, breakfast cereals, ( 3/4 cup of granola may contain 10 grams of sugar which is over 2 teaspoons!) pure fruit juice - some pure orange juice contains 22 grams of sugar /serving that's about 5 teaspoons!!

"Of all the foods consumed today, refine sugar is considered to be one of the most harmful"... Macrobiotic Guide - this site has a lot of great info.

If you don't think sugar is a pleasure drug just think of all those "comfort foods" we turn to when we need a little boost and see how much sugar is in them.
Approx. 4 grams = 1 tsp

Read the labels ... be informed... be aware...

Thursday, July 7, 2011

Lucky 7's

7 rounds:

7 thrusters
7 wallballs
7 cartwheels
7 ball slams
7 jumping pull ups
7 push ups
7 burpies
What?? 110 deadlifts and ring push ups?? No problem for these two...

...Nicely done!

Wednesday, July 6, 2011

Are you drinking enough water???

Here is a great video giving tips on how to stay hydrated especially as we continue to play and work outside during these hot summer days :)

Tuesday, July 5, 2011

4 rounds

15 kb swings
200m run
7 pullups
35 squats

Monday, July 4, 2011

3 Rounds
5 squat cleans
5 power cleans
5 split jerks

rest 3 minutes then

4 rounds
15 Box jumps

Sunday, July 3, 2011

The greatest mistake you can make in life is to continually be afraid you will make one...
Elbert Hubbard

Saturday, July 2, 2011

Oh what to eat?

(and yes it tasted as good as it looks!!)

The CrossFit dietary prescription is as follows: (taken in part from

Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

Friday, July 1, 2011

No Classes Today

Enjoy the holiday with family and/or friends. Looking for something to do?? Checkout some of the activities at Kin Coulee.