Tuesday, November 29, 2011

5 Rounds
5 ground 2 overhead
5 burpies
5 t2b

Monday, November 28, 2011

4 rounds

200m Row
5 Power Cleans
12 Box Jumps

I am placing an order for Tees and hoodies... let me know if u want something specific

Sunday, November 27, 2011

Low vitamin D linked to heart disease, death

(Reuters Health) - In people with low blood levels of vitamin D, boosting them with supplements more than halved a person's risk of dying from any cause compared to someone who remained deficient, in a large new study. Read more...
Even if you are on the right track you will get run over if you just sit there...
Will Rogers

There will be no running over this Jenner cow girl! Go Lorna Go!

Saturday, November 26, 2011

Can a Stone Age Diet Make You Healthier?

  • By eating foods that are concordant with your genetic ancestry, you can avoid many of the diseases associated with our modern diet, including diabetes, heart disease and cancer. Such a diet focuses primarily on a wide variety of raw, whole vegetables, fruits, nuts, roots and meat
  • Overeating and excess weight is a symptom of an improper diet, because when you consume too many sugars and carbs, you set off a cascade of chemical reactions in your body that makes you hungry and craving for sweets
  • A Paleo directed diet can be very effective for reducing blood pressure, cholesterol and triglyceride levels—more effective, in fact, than a statin drug. On average, people tend to see a 30 point drop in cholesterol in just two weeks
  • Your body is also genetically “wired” to move like a hunter-gatherer, which includes extensive walking with regular lifting and short bursts of high-intensity activities :)

Coconut water good for hydration

Story at-a-glance

  • Water from young, immature coconuts offers a long and growing list of health benefits, distinct from the benefits of its counterpart, coconut oil
  • Coconut water is a powerhouse of natural electrolytes, vitamins, minerals, trace elements, amino acids, enzymes, antioxidants and phytonutrients, and is low in sugar, but pleasantly sweet
  • It’s great for post-exercise rehydration, but also has anti-inflammatory properties, protects your heart and urinary tract, is a digestive tonic, improves your skin and eyes, supports good immune function, and can even help balance your blood glucose and insulin levels
  • Coconut water is the richest dietary source of cytokinins, plant hormones that have anti-cancer, anti-aging, and anti-thrombolytic benefits in humans
  • Because coconut water is isotonic and sterile (upon coming out of the coconut), it is very similar to blood plasma and has been used intravenously in emergency situations for more than 60 year
click here for more info

Friday, November 25, 2011

Fun Friday... Are u Nuts :)


For time:
10 Handstand push-ups
15 reps  Deadlift  250 pound/185
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20/14 pounds
200 Double-unders
Run 400 meters with a 45lb plate

Thursday, November 24, 2011

10 rounds

3  Power snatch
10 wallball shots

Wednesday, November 23, 2011

I train... what do u do?

-I train in a box. It has walls…sometimes. Sometimes we go outside. Sometimes we meet elsewhere. It’s not the location I value, it’s the people.

-I train in an open space, because bars and my training partners fly everywhere. There is not equipment in the way, only my friends near me as we all struggle together, and are rewarded all the same.

-I train in a warehouse with no air conditioning and big garage doors. If you didn’t know where it was, you’ll never find it. There is no giant sign outside. The signs of training are all inside, working, or helping each other.

-I train with people I truly enjoy, and would do anything for, not where I need to put ear phones in to block out all the annoying banter. When we go, we hear yells, trainers instructing, or loud music making us go even harder…not elevator music, real music.

-I train in a place where if I am negative, I will be addressed by at least one person about my stupid attitude, and if I am unlucky enough on that day, I may be asked to leave, and come back when I’m better, because I am effecting the core by my stupid baggage that is meant to be burned at the door.

-I train where I’m valued and truly appreciate for showing up and putting forth true, real, demanding effort.

-I train where I am judged on my movements and attitude everyday. Not because my friends are jerks, but because they truly want to make me better at life, and want success for me, not injury. Poor performance means someone will care enough to help me make it better, and find out why it happened.

-I train where everyone applauds when I do well, and I applaud for them.

-I train where justification is lucifer, and honesty is gospel. For if I lie, I only fail myself.

-I train to be better at life. The unknown and unknowable. To one day be able to help someone less fortunate than I. To be able to be moving on my own when I’m old and gray, not being moved.

-I train because I want the mirror to be an outward reflection of how I feel inside, which is pretty good, and I want it to stay that way.

-I train because laziness sickens me, and preventable disease is exactly that…preventable through effort, not medication.

-I train to be different from those before me. To go out swinging, not resting. To live valiantly, not cowardly.

-I train where the floor could double as a pool at times because people actually work hard. I don’t care, that’s how it should be.

-I train with football players, grandmas, kids, housewives, doctors.

-I train with people of every walk of life, and status doesn’t matter, work does!

-I train where education daily is paramount, and if I’m not a constant student, I will fail quickly.

-I train where we are all equal, because we truly are. The only thing that separates people is the attitude to believe this is true or not. The ones who believe they are better than others, are so much better that they aren’t allowed to train with me.

-I train with people who make my day better.

-I train in a place where I want to be, not a place I feel I have to be.

-I train under expectations. Expectations to be better than yesterday.

-I train in a community dedicated to the whole. The success of the many. this is the reason we all change and progress so fast. Where I train it’s not about “I”….its about “us”

I train….what do you do?"

Taken from http://crossfitiota.com/

100  back squats

Tuesday, November 22, 2011

5 rounds

15 KB Swings
30 Double Unders
15 Push Press 75/55

Monday, November 21, 2011

5 rounds

15 OVH Squats
30 Ab mat situps

The Overhead Squat :)

The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts, the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.

The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability. The overhead squat is to midline control, stability, and balance what the clean and snatch are to power, unsurpassed.  

A: The torso’s angle of inclination above horizontal. As a squat matures this angle increases. The squat becomes more upright as the athletes’ strength and neural “connectedness” to the posterior chain increase. Lower angles of inclination are created in an attempt to cantilever away from a weak posterior chain and onto the quadriceps. While technically correct, the lower angle is mechanically disadvantaged.

90-A: This is the angle of rotation of the arms at the shoulders, past overhead. The lower A is, the greated the rotation, 90-A, required of the shoulders to keep the bar in the frontal plane. The larger 90-A is, the wider the grip required to allow the shoulders to rotate to keep the bar in the frontal plane. Ultimately, the connectedness / strength of the posterior chain will determine the width of the grip, elevation of the squat, and degree fo rotation of the shoulders. Maturity and quality of the squat is a determinant of all of the mechanics of the overhead squat.
g: These lines mark the horizontal.

f: This line defines the frontal plance. It divides the athlete front half from the back half. In the squat (as with most weightlifting movements) the athlete endeavors to keep the load in this plane. If a load deviates substantially from this plane the athlete has to bring the load back, which in turn pulls the athlete off balance.

b: This is roughly the position for a back or front squat.

a: This is the position for the overhead squat. With perfect stability, movement, and alignment, this position does not increase the moment about the hip or back. The difference in an athletes strength when squatting here, overhead, as opposed to position b, the back or front squat, is a perfect measure of instability in the torso, legs, or shoulder, and improper line of action in the shoulder, hips, or legs, and weak or flawed posture in the squat.
c: This position has the load behind the frontal plane. It can actually decrease the moment on the hip and back. As long as balance is maintained the position is strong.
d: This is a fatal flaw in the overhead squat. Even slight movement in this direction greatly increases the moment in the hip and back. Moving in this direction with even a small load can collapse the squat like a house of cards.

**taken from Crossfit Journal**

Six tips for the Overhead Squat

Sunday, November 20, 2011

"Success is not final, failure is not fatal: it is the courage to continue that counts.”
- Winston Churchill

Saturday, November 19, 2011

what's wrong with this pic???

inside...outside...upside down???

Thursday, November 17, 2011

Deck of Death :)

Work thru the entire deck of cards. Pick 4 exercises and assign them to a suit. Face value determines the reps...face cards are 10... aces are 15.

Wednesday, November 16, 2011

Tuesday, November 15, 2011

Partner Wod:

power snatch

1 partner does 5 power snatch
the other partner rest then switch

count total reps

Monday, November 14, 2011

For a good time call Fran...

Oh Fran, what did you do to these two? :)
... a new PR for both!
10 min AMRAP

 5  HSPU
10 Front Squats
150m Row

Sunday, November 13, 2011

"Be miserable...or motivate yourself...its always your choice"

Saturday, November 12, 2011

Friday, November 11, 2011

Remembrance Day: Lest we forget....

On the 11th hour of the 11th day of the 11th month, Canadians are asked to pause in memory of the thousands of men and women who sacrificed their lives in military service.

Also known as Veterans Day in the U.S., Remembrance Day was first held throughout the Commonwealth in 1919. It marks the armistice to end the First World War, which came into effect at 11 a.m. on Nov. 11, a year earlier.

Two minutes before the armistice went into effect, at 10:58 a.m. on Nov. 11, 1918, Pte. George Lawrence Price was felled by a bullet. Price would become the final Commonwealth soldier — and the last of more than 66,000 Canadians — to be killed in the First World War.

taken in part from CBC News

Thursday, November 10, 2011

Night at the fights

Congratulations to our Underground fighters... all victorious!!!

A huge THANK YOU to all our volunteers with out your help  the show would not go on.

The underground rocks!!

 Riley wins his bout by TKO. He is record is now 3-0

Wednesday, November 9, 2011

Just another day at the Underground...

Hockey boys warm up with death by burpees

Tyson warming up for his new PR... 485!

Ursala slays the Wod in the CrossFit 4 Moms class

short and sweet?

5 rounds

3 thrusters
9 kb swings

Tuesday, November 8, 2011

For time:
1000m row
75 Hand Release Push ups
50 Deadlifts

Monday, November 7, 2011

Box jump burpies
Squat cleans

Sunday, November 6, 2011

"I'd rather be hated for who I am, than loved for who I am not"
                                                                              Kurt Cobain

Saturday, November 5, 2011

5 rounds of:
50 Double unders
5 BWT Front Squats

...then run fast up and down Tunnel Mountain so the bears and cougars don't get you :)
(Banff Winterstart 5 Miler Night Run)

Fun Friday :)

Richelle's request: FGB!

Wednesday, November 2, 2011

Three rounds for time of:

15 Overhead squat
15 L Pull-ups/ pullups
15 Split-jerk
15 Knees to elbows
15 Hang power clean
15 Back extensions, with 25 pounds

Tuesday, November 1, 2011

q 30 secs for 10 min

2 ground to OV
1 burpie