Wednesday, February 29, 2012

Open Wod #2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

 Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout.

The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

Tuesday, February 28, 2012

“We’re forging elite fitness but we’re filtering for character.” – Coach Greg Glassman

Monday, February 27, 2012

Back Squat

Sunday, February 26, 2012

Week 1 is in the books!

First week of the 2012 Games Open is completed! Thank you to all of you that came out to cheer on the Badlands team! We finished week one tied for 16th place/59 teams in Canada West .

Kaine leads the team- #2 Canada West! Sporting his "I love burpee" T shirt, (actually I think it was shirts off) he blasted out 137 burpees in 7 minutes!! Well done!!

Now we wait with bated breath for wod #2 which will be released on Wednesday... any predictions??
A big THANK YOU to all our volunteers that came out Friday night!! Your help was very much appreciated! All underground fighters were victorious:

Curtis Belcourt submits Anthony Isbister by Rear Naked Choke in Round 1, 1:50
Mitchell Carlson defeats Kyle Fortch by KO in Round 1, 0:13
Fotis Lambris defeats Scott MacDonald by Unanimous Decision
***Lambris wins Amateur Lightweight Title
Mike Goehr defeats Barrett Thompson by Unanimous Decision
***Goehr wins Amateur Middleweight Title
"There is no doubt your support system is critical to success. Like blood filling your body, friends serve to improve, progress and repair. But that blood needs a pump, and that pump is you. Without heart, blood is worthless."    

Friday, February 24, 2012

Fun Friday


100 Pull ups
100 Push ups
100 Squats
100 Sit ups

Thursday, February 23, 2012

Funs times at the underground...

Mom's do KB swings...

the girls do KB Swings 

The kids work out...
and study Wod rules and regulations :)  

while the adults  slay the WOD 

Steve and daughter Natalie enjoy some squat therapy although
Natalie seems to be enjoying the squats a bit more than dad :)

Wednesday, February 22, 2012

First Open Wod...

How many burpees can u do in 7 minutes???

Tuesday, February 21, 2012

The time has come...

After months of preparation...the open starts this week. The first WOD will be released on Wednesday!! Oh the suspense.....

Monday, February 20, 2012

time to laugh

What can laughter do?:
  • Lower blood pressure
  • Increase vascular blood flow and oxygenation of the blood
  • Give a workout to the diaphragm and abdominal, respiratory, facial, leg, and back muscles
  • Reduce certain stress hormones such as cortisol and adrenaline
  • Increase the response of tumor- and disease-killing cells such as Gamma-interferon and T-cells
  • Defend against respiratory infections–even reducing the frequency of colds–by immunoglobulon in saliva.
  • Increase memory and learning; in a study at Johns Hopkins University Medical School, humor during instruction led to increased test scores
  • Improve alertness, creativity, and memory

Now this should make you laugh:

Sunday, February 19, 2012

NO Classes on Monday...

sugar sugar...

"...Wrap your brain around this: in 1822, we ate the amount of added sugar in one 12 ounce can of soda every five days, while today we eat that much sugar every seven hours. "

Taken from a post written by Stephen Guyenet, researcher investigating the causes of obesity. Read his entire post at: Whole Health Source,

Saturday, February 18, 2012

Friday, February 17, 2012

No Classes Monday February 20th

Family Day February 20th

Gym Closed

Thursday, February 16, 2012

Yoga with Brandi

When: Tuesdays 9am and 1:30pm
Where: Hometown Acting Studio
Contact Brandi: 403-878-2900
Why does Kaine get to pick the wod?? :)

Power cleans

Wednesday, February 15, 2012

5 rounds of

200 m run
12 OVS

Tuesday, February 14, 2012

Partner WOD:
Work as a team of two to get:
200 squats
200 push ups
200 box jumps
200 kettebell swings

Monday, February 13, 2012

2011 games open 1st WOD

30 Double Unders
15 Ground 2 OVH 75/55
295lb power clean!

Sunday, February 12, 2012

“The trouble with not having a goal is that you can spend your life running up and down the field and never score.”
- Bill Copeland

Saturday, February 11, 2012

Good luck to Lindy and Melissa who are competing in the Spartan race in Arizona today!! AROO!

Friday, February 10, 2012

Filthy Friday a.k.a. Fun Friday :)

50 Box Jumps (24″)
50 Jumping Pull Ups
50 KB Swings (35#)
50 Lunges
50 K-2-E
50 Push Press (45#)
50 Back Extensions
50 Wall Ball (20#/14#)
50 Burpees
50 Double Unders

Thursday, February 9, 2012

5 rounds
30 air squats
15 shoulder press

Wednesday, February 8, 2012

5 rounds

7 deadlifts
3 strict pull ups
400 m run

Tuesday, February 7, 2012

For time:

30 clean and jerks 

For fun:

Monday, February 6, 2012

3 rounds
5 power cleans
7 burpees
9 T2B
13 wallballs

Morning girls trying out the new wallball targets! 

Rena needs higher targets

Oh Christy - another "Wilde" night??? :)

Sunday, February 5, 2012

Saturday, February 4, 2012

Friday, February 3, 2012

Fight Gone Bad Friday :)



Thursday, February 2, 2012

Power Cleans
400m run carrying a weight


The mornin girls working the sumo:

Wednesday, February 1, 2012

5 rounds
7 pullups
7 ring dips

or from the mainsite
7 Muscle ups

Our Team is registered!!!

Once you have created a user account, you will be prompted to selected an affiliate - Badlands CrossFit and then you will have the option of selecting a team - Badlands CrossFit

Registration for the open begins...

Hey gang let the fun begin!! We will be putting a team together to compete in the open. At the moment there does not seem to be a link for creating teams so... for now just click on the picture to create a user account. Everyone needs to create a 2012 Games profile/user account  Once I have the team set up, I will give you info on how to join. 

If you have any questions just ask... you know where to find me :)

run 1 km
11 pullups
run 200m
7 pullups
run 400m
9 pullups
run 200m
6 pullups