Friday, September 30, 2011

Friday Night at the Fights

A great night...  coaching second to none, amazing athletes and the help was pretty good too :)

Congratulations to 
Curtis - won his fight 
Keegan - lost a split decision
Kim - a great display exhibition bout
Thanks to all who came out
Badlands Underground Rocks!!

30 Cal Row
30 KB swings
30 Push Ups
30 Wallballs
30 Ring Dips
30 Box Jumps
30 Pullups
30 Squats
Nathan at 4 years old (turns 26 today) and look at that squat!!! 

Thursday, September 29, 2011

15 min AMRAP

10 wallballs
10 T2B
10 box jumps

from mainsite

How Exercise Can Strengthen the Brain

How Exercise Can Strengthen the Brain
Published: September 28, 2011
For the first time scientists showed that, in mice at least, exercise spurs the development of mitochondria in brain cells and may make the brain more fit, similar to the way exercise makes muscles stronger.

Wednesday, September 28, 2011

6 rounds:

1 Deadlift 80% of one rep max
1 Strict Pullup
1 Deadlift
3 Strict Pullups
1 Deadlift
5 Strict Pullups

Tuesday, September 27, 2011

Kaine is not allowed to pick the WOD again :)

Seven rounds for time of:
18 reps Dumbbell hang squat clean 35 pound
18 Pull-ups
10 reps Power clean 135 pound
10 Handstand push-ups

Monday, September 26, 2011

4 rounds
15 thrusters 95/65
5 Burpies

 Verlynne powers thru

Chris workin the front squat

Amanda rocks the double under!

Sunday, September 25, 2011

Make sure the fortune, that you seek
Is the fortune you need
Ben Harper
Diamonds on the Inside

Attitude is a little thing that makes a big difference
Winston Churchill

Hope everyone can get outside today and enjoy the sun and great Fall weather.

Trail closed really??? There is always a way...just have to find it :)

Friday, September 23, 2011

Fun Friday

20 toes to bar
30 thrusters
40 burpies
50 box jumps

Rob owning that bar!!   

Chloe checking out the action
Richelle slaying the thrusters
Hitting the box jumps... Shauna are u ok? :)
Gabrielle "Hmm fun... really???"
Yep... Kassie had a fun Friday
Trent doing some post wod stretching

Thursday, September 22, 2011

Took a road trip to the Brooks gym... great crew, great space, lot's of fun...  not sure why Cindy took after Tom with a hockey stick :) maybe it was the Snatch - OHS - Snatch Balance and Mountain Climber closer... how are everyone's legs???

Wednesday, September 21, 2011

Squats 4 Uncle Ron

For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards

5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards

5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards

5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards

*From the mainsite*

Tuesday, September 20, 2011

9   hang power cleans
10 medball slams

6  hang power cleans
15 medball slams

3   hang power cleans
20 medball slams

Monday, September 19, 2011

Another day at the underground...

 Just hanging around...

Midget AA hockey team drop by...
5 rounds

15 T2B
25 Jumping Lunges

Sunday, September 18, 2011

“Winners compare their achievements with their goals, while losers compare their achievements with those of other people”
Nido Qubein

Saige says no problem while she lifts the 70lb kettlbell!

Saturday, September 17, 2011

FGB Friday

Marika and Ellen

Trent powering thru the Sumo deadlift high pull

Richelle conquers the wallball!

Mandy and Shana smiling and relieved... they survived their first FGB!

"James! really??? you're tired??"

Marika.. now tell us what u really thought of FGB :)

Thursday, September 15, 2011

3 rounds

800m row
15 power cleans
20 box jumps

Congratulations to the Badlands CrossFit Firefit teams for having the fastest times at the Corporate Relay Challenge. Once again they proved beyond a shadow of a doubt that they are the best!! Hell Yeah!

Wednesday, September 14, 2011

Here is a great article explaining the benefits of CrossFit for everyone and specifically how skiers can get conditioned for the up coming season!

10 Walking Lunges
10 Shoulder Press
5 Burpie toes to bars

Tuesday, September 13, 2011

7 rounds

3 deadlift 225lbs/ 330
3 weighted ring dips 20lbs/44lbs

Monday, September 12, 2011

Four rounds for time of:

Run 400 meters
15 Thrusters
15 Pull-ups

Sunday, September 11, 2011

"Stick to the basics and when you feel you've mastered them it's time to start all over again, begin anew - again with the basics - this time paying closer attention."
Greg Glassman

Saturday, September 10, 2011

More info on fascia...

Gill Hedley: Fascia and Stretching- The Fuzz Speech

Fascia ans Structural Integration

Self Myofascial Release

We have seen some use of the foam rollers - apparently Kaine's kitten is partial to the green one :) and the massage balls. Here is some info to reinforce the importance of self myofascial release:

Myofascial Release - Myo means muscle and fascia is the elastic connective tissue wrapped around muscles and other parts of the body. Fascia is a living tissue, made up of collagenous (non-elastic and elastic) fibers. It is affected by the forces upon it. Fascia has the capability to be soft and supple or to harden, scar and bind to the structures around it.

Adhesions and scar tissue can form on the fascia from injury and from repetitive use. If we ignore this build up or hardening of fascia muscle imbalance could occur, range of motion is affected and injury could result.

We can breakdown these adhesion by rolling on the foam rollers. By using your own body weight and a foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues.

Some other benefits of Myofascial release include:

Increase joint range of motion

Decrease muscle soreness

Relieve joint stress

Increase in long term flexibility

Pain relief

Improved strength

Improves posture

Increased performance

If unsure of how to use the rollers just ask! Also check this article for some demos:

Self Myofascial Relaease Exercises

Thursday, September 8, 2011

For time:

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

*from the main site

Wednesday, September 7, 2011

She's here!

Calli Pearl
The newest addition to the Badlands family...
arrived safely today weighing in at 5lbs 9.7oz
Congratulations Tom and Christy!

For Time:

77 Double Unders
66 Push-ups (Hand release)
55 ABMAT Sit ups
44 KB Swings (55/35)
33 Toes to Bar
22 Box Jumps 24/20
11 Burpees

masters excel wod #16

Tuesday, September 6, 2011

10 min AMRAP

5 deadlifts
10 hand release push-ups
*At the top of every minute, perform 10 lateral hops over the bar

Masters excel WOD #15

Monday, September 5, 2011

Where did the Summer go?

Fall Schedule starts tomorrow...Click the calendar for classes and time.
Keep checking back... new classes will be added.
Grace not only gets to the end of the rings for the first time... she gets her first pull up!

Playing with the newest addition... a 124 lb kettlebell!
(soon it will be a little baby bundle wrapped in pink? )

Chase goes to the top!

No Classes Today...

Sunday, September 4, 2011

Far better it is to dare mighty things, to win glorious triumphs even though checkered by failure, than to rank with those poor spirits who neither enjoy nor suffer much because they live in the gray twilight that knows neither victory nor defeat.

Theodore Roosevelt

Saturday, September 3, 2011

Lead or Follow?

two posts in one day??- K maybe I have too much free time today LOL Have a great long weekend and remember Gym CLOSED Holiday Monday. Enjoy:

Sometimes it just sucks….

Came across this read by a fellow crossfitter from CrossFit Excel. I think we have all felt this way one time or another :)

Sometimes it just sucks…..

Every now and then that WOD comes up that just plain sucks!!! It’s hard, painful, long, annoying and makes you just want to quit. If you do Crossfit for any length of time you have undoubtedly experienced this. For myself there are two specific WODS that make me want to quit more than any other workout. They are Murph and Eva. They are long, painful and more than anything, mentally challenging. The end to those WODs seems like it will never come and I always battle through thoughts of quitting (and I am very proud to say that they have never made me quit yet). I think this is a good thing, though. A strong mind is just as important if not more, than a strong body. Making yourself continue even though your body and brain are telling you to stop is an invaluable asset. Fortunately for us we have an exercise program that takes us to those limits on occassion and gives us a chance to really “show what we are made of.” These opportunities should not be hated, feared, resented, or questioned. They should be embraced. Because after it is done we will be better than we were. So when you find yourself in the midst of one of these WODs, realize the challenge that has been presented and then overcome it. When it is finally done, no mater what your time was, be proud that you finished and are now a little bit tougher than before the WOD began.

by Nick Hobby, CrossFit Excel

Thursday, September 1, 2011


5 rounds:
100m run
12 power snatches 95/65