Tuesday, August 30, 2011

5 rounds

5 thrusters - heavy
15 bar facing burpies

Monday, August 29, 2011

Split Jerk


Dynamic vs Static Stretching

Static Stretching is slow, constant, involves reaching forward to a point of tension and holding at an end position for up to 30 seconds while Dynamic Stretching is stretching that involves movement.

For years static stretching was done in warm up/ pregame believing that it would improve performance and prevent injury. Today research has shown that static stretching can be detrimental to performance and doesn’t prevent injury.

Dynamic stretching increases core temperature, muscle temperature, elongates the muscles, stimulates the nervous system, and therefore decreases the chance of injury. Dynamic stretching involves moving parts of your body and gradually increasing reach, speed of movement, or both.

Therefore Dynamic Stretching in warm up before WOD and Static Stretching after the WOD in cool down will improve performance and aid in recovery.

Sunday, August 28, 2011

Its a Gold Medal for our girl!

Lorna just keeps getting stronger faster! Today she took 8 minutes off her last triathlon. She was 3rd in her swim, 2nd in the bike and crushed the pack by 10 minutes in the run! Hell Yeah Lorna! Your hard work is paying off...wear that gold medal proudly u deserve it!


2011 Canadian Badlands Scott Firefit Championships Finals are being held in Medicine Hat. What is firefit? It is a sport for Firefighters... showcasing the demands of a firefighter.

As part of the competition, there will be a Corporate Media Firefit Relay Race. The purpose of the relay is to raise money for the Canadian Cancer Society of Medicine Hat and bring awareness to the community of the effects of firefighting that cause cancer.

Badlands Underground are going to defend our title! Last year we competed and dominated!! Rumor has it we will be competing against the crew from Popeyes. The race is on September 14th, @7:30pm in the parking lot of the Mall beside Future Shop.

We are going to put in two teams so we need 5 guys and 5 gals! There will be a sign up board at the gym. Our entry fee is money raised to donate to the Medicine Hat Cancer Society. So lets start getting some donations!

"Some people feel the rain... others just get wet." Bob Dylan

Thursday, August 25, 2011

Sensei leading the hamstring stretches...

Happy 2nd Birthday Sonja!!

Wednesday, August 24, 2011

4 rounds
45 jumping back squats/min rest 1min
but need do burpees for every missed rep in your resting minute

rest as needed then:
4 T2B
4 pullups
4 pushups
every minute for 15 minutes

Tuesday, August 23, 2011

4 rounds

5 snatches
3 muscle ups
150m sprint

Monday, August 22, 2011

The 4:30 crew throws it down...

2 min AMRAP
5 jumping back squats 95/65
5 pull ups

rest 2 min

2 min AMRAP
5 burpees
5 push press 95/65

rest 2 min

2 min AMRAP
5 box jumps
5 power cleans 95/65

Sunday, August 21, 2011

The 2011 Spartan Race is in the books! We are so proud to be apart of this courageous amazing group of athletes.

The enemy unknown ... the sun hot ... the hills steep... the barb wire sharp... the mud well was muddy:)... and the beer cold... this crew strategically attacked the battlefield overcoming the obstacles taking no prisoners!

Fotis lead our crew and was the first to claim victory! Hats off to all that competed.
A job well done!

The crew prepared and heading to the battle field!

Going over battle plans...

Fotis charges on to victory!

"Wayner" sprints onward

Stacey and Colton blazing the trail...

amazing javelin throwing :)

Keegan posing for the paparazzi!

Colton picking up pointers as Amanda attacks

Ruth taking it to the Spartans...

Tom battling to the finish

Stacey muddied and smiling!

Ruth and Samantha victorious

Emily Shawna Stacey Colleen
Lots of mud... lots of smiles... a great day indeed

Craig conquered

Emily and Whitney recovered and ready for the next race!

The crew celebrating the victory

So inspired by our performance on the battlefield these two crazy supporters... AKA "crazy asses"... not my quote just reporting :) ... found some fun on the way home.

Petr doing the flip

Kerry just dives in!

We often discover what we will do, by finding out what we will not do.

Samuel Smiles

Wednesday, August 17, 2011

Balance - 1 of 10 physical skills

1) a state of equilibrium; equal distribution of weight,...

Chase has got it!! Nicely done


10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

From CrossFit.com

Thanks Jason for stopping down!

Death by Cleans...

Oh yeah... it was a good one! Way to slay!

Tuesday, August 16, 2011


Wall ball Shots (30lbs/ 16lbs or more )
KB Swings ( 70lbs/53lbs)

The Barefoot Experiment

Here is a blog entry by Josh Whiton titled "The Barefoot Experiment" He reported some interesting finding on being barefoot ...and shirtless - but we will focus on barefoot for now :)

Monday, August 15, 2011

Move 10 000 lbs not once but twice!

Bench Press
Squat Cleans

Pick a weight and do the math :) then do the reps to equal 10 000 lbs for each exercise.... total
20 000 lbs!

Sunday, August 14, 2011

Half of the failures in life come from pulling one's horse when he is leaping...
Thomas Hood

Thursday, August 11, 2011

15 min AMRAP

7 squats 95/65
5 ground to overhead 95/65
100m sprint
3 jumping 180 burpees - yep...I'm sure this is a Tom original:)

Wednesday, August 10, 2011


OVH Squat

Tuesday, August 9, 2011

20 cal row
30 wallballs
20 T2B
30 box jumps
30 Burpies
20 cal row

Monday, August 8, 2011


Power Snatches
Pull ups


Nolan's hands after 60 Muscles Ups (3 muscle ups every minute for 20 minutes)

Sunday, August 7, 2011

“Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it.

Impossible is not a fact. It’s an opinion.

Impossible is not a declaration. It’s a dare.

Impossible is potential.

Impossible is temporary.

Impossible is nothing.”

Muhammad Ali

Saturday, August 6, 2011

Elkwater Milehigh Tri - August 7th. Registrations are closed and there are over 80 participants but if you are looking for something to do I am sure these athletes would not mind a little cheering.

Friday, August 5, 2011


International?? Well who am I to argue :) cheers!

Thursday, August 4, 2011


5 cleans
5 thrusters
5 burpies
250m row

Wednesday, August 3, 2011

Assisted pullups...

and Weighted Squats...

Nicely done...

This is what happens when the big guys discover all the beer from the keg is gone....



Queen Rowena!
10 OVH Lunge with 45# bumper
50 K2E
50 Ring dips

Tuesday, August 2, 2011

4 x

200m sprint
5 power cleans
5 strict pull ups
35 wall balls

Monday, August 1, 2011

No Classes Today...

Hey Badlands Crew... We are putting a team or teams together to participate in the Spartan Sprint in Calgary August 20th. Check out this Video There will be a sign up at the gym.

Spartans believed while on this earth they should achieve one moment of Excellence and understood they might die trying! Are YOU Spartan tough??

Spartan Sprints are muddy 3+- mile events with 10 or more obstacles. The challenging sprint races are a great way to get off your couch and start living. Beginners to hardcore warriors, and marathon runners alike come out to test themselves on the insane obstacles! This 5k race is comprised of mud runs, obstacles, trail racing, physical challeneges and mental challenges all in a 3mi race. 99.9% of all people who try this event will finish, and 100% will have their thirst for mud fully satisfied! Top 3 Males and top 3 Females at each Spartan Sprint qualify for a free entry into a Super Spartan of his or her choice.