Monday, December 31, 2012

New Years Schedule...

Jan 1 -  WOD  1pm... Yep Steve it might be painful-so easy on the Norcal's tonight ;)
Jan 2 -  10 am
             1pm - snow fun in Elkwater - let me know if you can come
Jan 3 -  Regular schedule resumes!! Oh yeah 2013 bring it on!!


"On that snowy bright December day
She came and took my breath away...

When I was lost you carried  on
When I was weak you kept us strong... "

Sunday, December 30, 2012

Accuracy, Agility, Balance, Cardiovascular Endurance,
Flexibility, Power, Speed, Stamina,

Saturday, December 29, 2012

Birthday WOD's!!!


Midnight toboggan runs for time :)

Happy Birthday Girls!!

Friday, December 28, 2012


Squat stance and Olympic lifting by Greg Everett

Thursday, December 27, 2012

"Nothing ever goes away until it teaches us what we need to know"
Perma Chodron


Double unders
Sit ups

Wednesday, December 26, 2012

Tuesday, December 25, 2012

Merry Christmas


Reindeer Games???

Nope...   A couple of Jenner cowpokes (Nolan and Riley) having some snow fun!

Monday, December 24, 2012

Holiday Drinking Damage:

Paleo RD Tip of the Week
By Amy Kubal, MS, RD

Holiday Drinking Damage: Cup of Cheer or Shot of Trouble? 
Pass the eggnog. Have a glass (or ½ a bottle) of wine. How bout’ a glass of wine, a seasonal microbrew; or better yet, one of each?  Tis’ the season to be jolly, right? With all the stress, family gatherings, and holiday parties, alcohol is a major player during this time. And while we’ve all been warned of the dangers lurking in the coffee shop peppermint mochas, hot chocolates and other seasonal treats, alcohol often times goes unaccounted for.  If it’s going down easy it may well make life hard when the season is over. Here’s a quick glance at what’s in what you’re gulping and how much bacon you could eat instead.  Choose wisely and enjoy the holidays.

Drink Serving Size Carbohydrates Sugar Calories Bacon Equivalent
Egg Nog (with Rum)  9 ounces  35 g  22 g 440  9 strips
Egg Nog (virgin)  8 ounces  35 g  22 g 350  7 strips
Wine (Red or White)  5 ounces  5 g  1 g 125  2.25 strips
Champagne  5 ounces  2 g  2 g 90  1.8 strips
White Russian  5 ounces  24 g  24 g 350  7 Strips
Hot Cocoa (with Peppermint Schnapps)  9 ounces  57 g  53 g 400  8 strips
Hot Cocoa (virgin)  8 ounces  46 g  42 g 300  6 strips
Spiked Wassail/Apple Cider  9 ounces  28 g  26 g 210  4.25 strips
Virgin Wassail/Apple Cider  8 ounces  28 g  26 g 120  2.5 strips
Christmas Ale (Microbrew)  12 ounces  20 g  0 g 200  4 strips

Amy Kubal is a Registered "Paleo" Dietitian and the ring leader of Robb's RD consulting team. She works with a wide range of clients from competitive athletes to those dealing with complex health problems. Check out her bio and consulting options, and her blog Fuel As Rx to get your Paleo nutrition fix.

Elf in the Shelf in Fernie

Saturday, December 22, 2012

Friday, December 21, 2012

The renos unveiled...

Team WOD

3 rounds
30m sledpull
5  sandbag squat cleans

Life Goes On Strong!!

Special Fun Friday WOD 10am start!!

Thursday, December 20, 2012

Fun Friday

Hey Crew time to celebrate with a FUN FRIDAY WOD. Renovations are almost done, come down and check it out and get a work out in too!! Tomorrow at special time of 10AM  Hope to see you all there!

The new t shirts and tanks are also here!
 4 rounds

50 m sled pull - yep load up your toboggan with some weight - a kid or two :) run down the street
10 jump overs -  jump over the sled

Wednesday, December 19, 2012

Yeah gym renos are almost done!! Can not wait for the unveiling :)


4 rounds (yes that is 200!!)

50 Squats
rest 2 min between rounds

Tuesday, December 18, 2012

The Best Things Choose Us by Words with Lisbeth

Often, we don’t choose the best things in life. If we are awake and aware and ready, the very best things choose us.

Stop thinking and steering so much. Feel the road, feel your path, feel where you should go instead of deciding and then willing yourself there. Sometimes, listening is way more important than speaking.

Although I don’t recommend everyone do this, sometimes when I’m on my mountain bike on a very well-known flat section of trail, I’ll close my eyes. Just for a second. Sounds crazy, right? Maybe it is. But that feeling of fast movement in total darkness? It sticks with me for days, in an oddly thrilling yet comforting way.

Learn to move in the darkness, without fear. Then open your eyes and attack the trail again.



100 burpies for time

Monday, December 17, 2012

Hope everyone is finding some fun things to do while the gym is closed. Here is a great little Wod you can do any where...

"Black Jack"

21 situps
20 situps 1 push ups
19 sit ups 2 push ups... continue until you end up with 21 push ups

Sunday, December 16, 2012


"Some advice you can apply to any workout you're going to do... Have Fun!  Some people get crazy about "that rep wasn't perfect"... Don't worry about it. The goal is just to get fit, make it the best hour of your day, stay SAFE, turn up the music, high five some people, and blow off some steam. So remember that.  Relax  Have fun  Work out" ...  Pat Sherwood, CrossFit HQ lvl 1 training staff

Friday, December 14, 2012

Wasn't that a Party!

What a great turnout for the Badlands Christmas Party!! It was so good seeing everybody from the different classes getting to know each other - it is one big happy family!

Thank you Local for the great food and awesome service! And Walter we still need to do those birthday burpees!!

Gym renos started just as planned...

Reminder all scheduled classes are cancelled till Jan 3 2013. Keep checking the website there maybe some open gym times next week 

Fotis taking a break during the renos

Thursday, December 13, 2012

12 Days of Christmas

1 power snatch
2 pull ups
3 Burpees
4 T2B
5 Ring Dips
6 Squats
7 KB Swings
8 Box Jumps
9 WallBalls
10 Push ups
11 Sit ups
12 Thrusters

Just like the song... first day of Christmas my true love gave to me 1 Power Snatch the second day of Christmas my true love gave to me  2 pull ups and 1 power snatch...  get it :) 

the 10:30 crew rocking the Christmas Spirit!!

Wednesday, December 12, 2012

5 rounds

20m SA weighted OVH walking lunge
20 Box jumps

Tuesday, December 11, 2012

Patience and Wisdom!

5 rounds

10 squat clean thrusters
5 burpees

Monday, December 10, 2012

Partner WOD 10min AMRAP of
Power Snatch and push ups

While 1 person does 10 Power Snatches the other will do push ups then switch. Keep a running total of the push ups


Sunday, December 9, 2012

Badlands Christmas Party

unless of course you were on a sugar high yesterday... then look out today!! ;)


Badlands Christmas Party is on Thursday Dec 13. Meet at the gym then head over to Local Pub and Eatery for supper at 7.... unless you are flying in from Brooks just meet at Local :)

There will be a gift exchange -  a re-gift - find something from home that was given to you, wrap it bring, and let the fun begin!

Paleo Potluck dessert and snacks for after. You can bring a dessert or snack to share after supper.

Please note the gym and all regular classes will be closed from Dec 14th to January 3rd 2013.

Saturday, December 8, 2012

Cletus is passing by Billy Bob's hay barn one day when, through a gap in the door, he sees Billy Bob doing a slow and sensual striptease in front of an old green John Deere.

Buttocks clenched, he performs a slow pirouette, and gently slides off first the right strap of his overalls, followed by the left. He then hunches his shoulders forward and in a classic striptease move, lets his overalls fall down to his hips, revealing a torn and frayed plaid shirt. Then, grabbing both sides of his shirt, he rips it apart to reveal his stained T-shirt underneath. With a final flourish, he tears the T-shirt from his body, and hurls his baseball cap onto a pile of hay.

Having seen enough, Cletus rushes in and says, "What the world're ya doing, Billy Bob?"

"Good grief, Cletus, ya scared the bejeebers out of me," says an obviously embarrassed Billy Bob.

"But me 'n the wife been havin trouble lately in the bedroom d'partment, and the therapist suggested I do something sexy to a tractor."

(Don't make me come splain this to you! Read the last line again, slowly.)

Friday, December 7, 2012



after every round 20 Double unders

Thursday, December 6, 2012


150 wallballs for time

Wednesday, December 5, 2012

Back Squat

9 Ring dips
9 Squats

18 push ups
18 mountain climbers
18 squats

27 double pumpers
27 burpies
27 squats

Awesome job on the back squats today!! Great to see so many new PR's!!

The Physical Toll of Negative Emotions

Tuesday, December 4, 2012



then 100 sit ups

A special thanks to Willy and Joey for sharing there knowledge and skills with the 4:30 and 6:30 classes. Your help is very much appreciated!

Monday, December 3, 2012

4 rounds

15 Push ups

Up for a Challenge??

There is only one heat open and its at 3:00pm.. A few of the crew from the 6:15am class have signed up and created a team called Badlands (password:badlands) and have challenged us all to join them in this 8 mile obstacle course!! For those of you who crushed the Spartan Sprint in Calgary this is the next step up!

Sunday, December 2, 2012

Saturday, December 1, 2012

"Big Sugar" Sweet, White & Deadly

Story at-a-glance

  • For 40 years, the priority of the sugar industry has been to cast doubt on studies suggesting sugar can make you ill and obese. Meanwhile, according to some estimates the US health system spends about $150 billion a year on sugar-related diseases
  • To protect business, the industry has bought scientists and hired powerful lobbyists to ensure sugar would not be subject to legislative restriction
  • Since 1970, obesity rates in the United States have more than doubled and diabetes has tripled. In order to make any appreciable dent in the current trend, severe sugar and fructose restriction is an absolute mus....

Friday, November 30, 2012

Dirty Thirty

30 pullups
30 ring dips
30 tire flips
30 kb swings
30 snatches
30 jumping squats with bar
30 walking lunges with bar
30 dead lifts
30 hand release push ups
30 double unders
30 wall balls

Thursday, November 29, 2012


thrusters 95/65
box jumps

Wednesday, November 28, 2012

5 rounds

10 Dumbbell front squats
10 Dumbbell push press
10 Dumbell man makers

Tuesday, November 27, 2012

For Time:

42 wallballs
21 pullups
30 wallballs
15 pullups
18 wall balls
9  pullups

Functionality and wall ball

Monday, November 26, 2012

5 rounds

200m row
50m farmers carry
10 weighted step ups
20 pistols

Saturday, November 24, 2012

Friday, November 23, 2012

Fun Friday...

Isabel 30 snatches for time
Grace 30 clean and jerks for time

Thursday, November 22, 2012

3 rounds for time:

21 pull ups
12 ovhs
50 double unders

Wednesday, November 21, 2012


Squat cleans
Bar facing burpees

Oh yeah Renee gets it!!