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!!

Tuesday, November 20, 2012

Oh heavy days!!!

Find your 1 rep max Shoulder Press

then 5 min AMRAP
box jumps

 Momma to be rocks it!

Monday, November 19, 2012

"Half hour of Hell" ( Thanks Nick for the quote! Love it)

7 rounds
7 Dumbell Thrusters
7 K2E
7 DL
7 Burpees
7 Pullups

Sunday, November 18, 2012

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat."
-Theodore Roosevelt

Saturday, November 17, 2012

Fitness protects your aging brain...

Story at-a-glance

  • A new study finds physical exercise, more than mental exercise, protects your brain against age-related changes; people who engaged in the most physical exercise showed the least brain shrinkage
  • Exercise, diet, and stress management are three primary factors that play key roles in maintaining sharp mental function as you age
  • Exercise promotes brain cell regeneration and production of key brain chemicals and growth factors such as BDNF, which is important in maintaining memory, skilled task performance, and overall cognitive function
  • Your dietary choices are another important factor in brain health; your brain is comprised mostly of fat so requires abundant dietary fats in order to repair and regenerate; 
  • Some of the best brain foods are fresh vegetables, berries, organic eggs from pastured hens, raw milk and meat products from pastured animals, nuts, avocados, coconut oil and olive oil  

Friday, November 16, 2012

Fun Friday...


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Thursday, November 15, 2012

12 min AMRAP of

6   SA Dumbell ground to Overhead
12 jumping pullups
24 instep touches

Natalie does a strict "Fat Bar" pull up! Oh Yeah!

Wednesday, November 14, 2012


Power Cleans
Ring Dips

Why I lift weights?

Tuesday, November 13, 2012

"I really don’t give a shit about who beats whom in the workouts. What I care about is who gave everything they possibly could, and who cheated themselves."
400m row/run (or the lucky 6:30pm crew did 15 burpees!)
30 thrusters
400m row/run
400m row/run
30 front squats

How did you enjoy "Torture Tuesday" Spencer? 
Nice to have you back!! :)

Monday, November 12, 2012

The Monday Hangover :)

2 Rounds

10 burpee wallballs  - yep I think this is a Badlands original  :)
20 pull ups
30 box jumps
40 push press
50 air squats

Regular Classes Today...

Sunday, November 11, 2012

Saturday, November 10, 2012

Friday, November 9, 2012

FGB Friday...

Thursday, November 8, 2012

5 rounds

10 deadlifts
5 wall walks

Wednesday, November 7, 2012


Front Squats 95/65
Pull ups

Tuesday, November 6, 2012

3 rounds

50 Double Unders

Monday, November 5, 2012


wallball shots
jumpovers ( the med ball)
sit ups (with the ball)

What is CrossFit?

Sunday, November 4, 2012

Benefits of laughter...

Laughter is the Best Medicine
  • Laughter relaxes the whole body. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.
  • Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.
  • Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.
  • Laughter protects the heart. Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.                                                               

I failed the Health and Safety Course...

One of the questions was: In the event of a fire, what steps would you take?
"F*cking' big ones" was apparently the wrong answer.



Friday, November 2, 2012

Fun Friday...

Together Everyone Accomplishes More:

In teams of  three or four complete as many rounds in 20 minutes of:

5 pull ups
15 partner squats

Oh dear... what happen in the gym on Fun Fridays stays at the gym :)

Briana Lindy and Larry working some team HSPU

Raegan Jen Kassie work the pullup

Steve Byron Renee do some squats holding Shana

Ellen Heather Linda having some fun!

Tara Amber Chris... "Ladies, is this before the beer or after???"

Larry, you are in good hands :)

The FUN Friday crew...  well done!!